GEEZ LOUISE, IT’S NOT JUST A BOOK ABOUT RUNNING
We start em young round here, Pheonix Naera sizing up a few of the workouts in our 12 Weeks to an Ultra Marathon
EFFECTIVE, EFFECIENT, AND INTENSE-
3 Very powerful words, summing up a very power packed book. 12 Weeks to an Ultra Marathon is a manual designed to cover the whole spectrum of advanced conditioning for athletic performance.
It doesn’t just make a bee- line for Ultra Marathon running……flag that, its just a bonus of being so FIT! The periodized programming contained within its pages prepare any individual for any given athletic endeavour you choose to pursue. More strength, more power, speed and an aesthetic build. Even if its purely cosmetic results you’re seeking, buy and try 12 Weeks to an Ultra Marathon and see for yourself.
Maximise your body’s full potential……….( Did you know your bodies capable of a lot more than you think?)
Get your functional strength back………….(And ladies did you hear that you won’t get fat with this type off weight lifting)
Secure a midline and spine of steel………….( Warm marble baby, after 12 weeks. No more back complaints for this potential consumer)
Heart and lungs of a race horse guaranteed quick smart and in a hurry……….( Better still: You don’t have to be a full-time high-performance athlete to reap the benefits)
SO NOT JUST A BOOK FOR RUNNING FREAKS AND RACING SNAKES- 132 Pages of your very own, Coach, Nutrtionalist, and Sports Pschologist……order yours now, Hard copies available!
12 WEEKS TO AN ULTRA MARATHON IS COMING
12 Weeks to an Ultra Marathon EBook-We apologies’ for the delay in this publications release, we have just experienced a couple of minor technical speed humps . All things going good the book will be available for online purchase as an E publication @ $29.00 or a printed edition @ $49.00 from the 24th of Dec. Thank you for your patience, and we assure you the wait will be well worth it.
THE KEPLER CHALLENGE
GOOD LUCK LADS
THE KEPLER CHALLENGE- http://www.keplerchallenge.co.nz/
Saturday 3rd of Dec M.M.F.M 2011 team members Alisdair and Simon head to Te Anau to tackle the infamous Kepler Challenge.
This event has been held annually on the first Saturday in December since 1988, and follows the 60km Kepler Track. This is the 24th year of this popular event and it remains the premier Mountain Running event in New Zealand. Competitors are drawn from all corners of New Zealand as well as around the globe. The men’s race record of 4:37:41 is held by Phil Costley and was set in 2005. Zelah Morrall smashed the women’s race record again in 2003 by a further 10 minutes setting the record at 05:23:34. A number of competitors should complete the course in less than 5 hours. Others may take up to 11 hours.
Me and the team at www.kiwiconditioning.com wish the guys all the very best, enjoy the race, take care, and run like the police are chasing you 
cant wait for the updates
DO THE MMFM TRAINING METHODS WORK?-SURE DO
160km SOLO RUN AROUND MT TARANAKI- SUPPORTED BY MMFM2011 TEAM
DO OUR METHODS WORK- YOU BET THEY DO-
They say in a 160km race like the Steelformers around the mountain race www.mountainrelay.co.nz , you run the first 80k with your legs and the last 80k with your head……………….No shit!!!!!
With 110km down in 11.5 hours and I’m still holding it together reasonably well, I honestly believed I had it licked.
I thought maybe just maybe I’m actually going to break the back out of this 160k, I kept saying to my support crew Alasdair and Jimmy at the time “man I’m reeling them in baby one by one” I’m feeling good, looking great, nutrition is tight, admittedly I had gotten to the stage of force feeding myself to maintain consciousness, momentum going forward and keeping the dark clouds at bay but all things considered at 110 clicks I was ok.
0500 rolled around, and it was one organic apple and cinnamon Ceres bar www.ceres.co.nz to many and all I had eaten over the previous 12 hours made its way up and out
0500 in the middle of a Taranaki highway, there I was in a partial squat ,headlamp illuminating the nutritional discharge that was splashing full noise across the tar seal, with the only thing competing with the noise of the splashing was Alasdair’s laughter (support crew).
A domino effect occurred and about 75% of anything I ate and drank form there on in, came on out continually over the next 50km….. Sorry Taranaki.
So the remaining 50km took me 13.5 hours, a painstaking solo relay of jog to a lamp post, walk to a lamp post, crawl to a lamp post, jog to a lamp post, DISCHARGE… walk to a lamp post, jog to a lamp post, DISCHARGE. O.M.G!!!!!!
All discharges aside the Steelformers 100 Mile race www.mountainrelay.co.nz was a sensational event that was well organized and demanding. Selwyn Brown and his team at Events Taranaki did a stella job and I would like to personally thank him for allowing us to come and showcase our Kiwi Conditioning training methods at his event.
They started us at 5pm on Fri after a pre race briefing and a few words reminiscent of Arthur Lydiard ONZ-OBE, (6 July 1917 – 11 December 2004) was a New Zealand runner and athletics coach. He has been lauded as one of the outstanding athletics coaches of all time and is credited with popularizing the sport of running and making it commonplace across the sporting world. His training methods are based on a strong endurance base and periodisation. http://en.wikipedia.org/wiki/Arthur_Lydiard
Then the gun went off and so the next 24 hours unfolded.
Immediately everyone took off, it was exactly the polar opposite to what I thought would happen. I had visions of everyone taking their time pacing themselves, walking the hills etc…..not likely, not in this race. I remained last for what seemed to be the first 45-50km everyone was easily running over 10km an hour “what in god’s name had I got myself into”
I was somewhat apprehensive about the impending run thru the night. Darkness fell and it was peaceful, airy, and somewhat meditative. It remained one foot in front of the other and Jonny Cash, The Smiths, and Arcade Fire echoed thru my Ipod and the bounce of my headlamp kept my cadence.
In a sick kind of a way the run thru the night was AWESOME, it gives an individual the cover of night to look like shit, sing out loud, figure ones problems out, and enjoy your own company……….. Until VRRRRRRROOOMMMMM, BEEEEEEP!!!!!! Now whoever thinks swerving your vehicle as close as possible to a runner on the side of the road is entertaining/ funny needs a swift kick in the head and two in the guts, I had this happen on two separate occasions, and in the very remote chance the two drivers might be reading this…… YOU’RE NOT FUNNY DICKS!!!
You can no doubt appreciate that a run of this length is a journey of many undulating highs and low, epic to be fair. I had the privilege of meeting some equally mental people and some actual freaks of nature that happen to run this event in 18 hours and under. The relentless support of my Stella bunch of friends and support crew Ally, Ultra and Jimmy, the people of Taranaki and those taking part in the actual relay, the ladies of Adidas and Asics, Amy (whom was first lady home in 20 hours) and Jo inspires a man to keep moving literally. These were great moments of euphoria for sure.
There where the dark clouds that rolled in a couple of times, I fantasized twice (stop it!) about pulling the pin and jumping in the back of Alasdair’s car, and fabricating a poor me story about blisters, exploding knees and backside chaffing incidents due to numerous roadside toilet stops and scented eucalyptus wet wipes. Twice I begged for mercy and the comfort of the backseat and twice I received Alasdair’s stern South African accent “Your legs are’nt broooken, your still mooooving, keep walking!!!” What are friends for aye! Thanks Ally.
The last 50km (13.5 hours) was the hardest challenge of my life and the toughest test I have ever faced, harder than the pre Boxing fight nerves, more frightening then the Navy Ships Divers selection course harder than anything ever conceived or believed to be attemptable for myself.
4 Marathons in row, would I do it again………does a bear shit in the woods? Sure does.
Special thanks to my support crew at home and on the road. And to the amazing group of friends that are Kiwi Conditioning, our sponsors Ceres Organics www.ceres.co.nz and Richard from the Shoe Clinic Albany thanks guys.
Selwyn from Events Taranaki thank you for the sponsored entry and opportunity to give it a punt. Brad Takai from Igolf for the perfect pre -event strapping and physio.
And finally the friends we made from Adidas and Asics thanks for dragging my broken backside thru the last 15km you guys are legends……….see yah at the Kepler.
In summary the 160km race can be likened to a full noise bender on the town, one of those filthy 24 hour ones. You stay up all night, you end up absolutely exhausted, you throw up, you can’t stomach any food or fluids, and you look like a retard and can’t walk because your mental state is compromised, people look at you funny, you stink beyond compare and your absolutely twisted for 2-3 days after the event. All things considered I know which of the two I would prefer….see you in Taranaki next November
TARANAKI STEELFORMERS 100 MILE RUN-NOV 11TH-12TH
TARANAKI STEELFORMERS 100 MILE RACE
NOVEMBER 11TH-12TH
November the 11th Jamie from MMFM will attempt a solo run around Mt Taranaki in the Steelformers 100 mile relay (160km). Having never ran more than 91km in one go Jamie is setting out to prove that the methods he and his team at www.kiwiconditioning.co.nz use for distance event preparation work. Running no more than 15km per week prep and a diet of meat, fruit, vege, nuts and seeds (Paleo/Primal).
Checkout the event details at the following site http://www.mountainrelay.co.nz/home and consider entering yourself or a team into the relay event this year or next. There is over a thousand people entered this year in the relay, I’m sure it’s set to be a very memorable occasion.
UNLOCK THE SECRET-12 WEEKS TO AN ULTRA MARATHON-JAMES MILNE
“WHEN YOU KNOW BETTER YOU DO BETTER”
Ultra distance running is a simple event made difficult, largely thanks to a portion of our fitness/endurance community.
I’m not one unleash a barrage of hate upon the existing endurance fitness community, I’m just simply planting a seed of encouragement and making you aware there are different training options out there.
Mid December 2011 (note this has been moved back from October) I am releasing an EBook 12 Weeks to an Ultra Marathon with only 20km running per week , if you decide to purchase this book ,YOU will achieve from this 12 week program exactly what YOU put into it, but bear in mind if you continue to do what you have always done, expect to only get what you have always got.
Take a leap of faith, if you’ve grown tired of the same old same old; keep your eyes scrolling down, and embrace the best investment in your athleticism to date.
The great distance runners of our time such as the Mexican tribe Tarahumara, the Masai barefoot warriors, individuals like Australia’s Cliff Young, and Greece’s Yiannis Kouros all has something very similar in common, they oozed basics!
They didn’t stand on vibrating platforms and digest Goo’s Carbo shots, magic pills or potions! Or even spend countless man hours training from sunrise till sunset, or for weeks on end.
It’s time to stop looking for the new fad or edge and start looking at history and real results? Because unlike the marketing minions out there with their false results I have three reasons to keep reading
- Never abandon something that works in place of something promised and never proven.
- For over 2500 years mankind has run, as a means of travel, hunting, gathering and for sport.
- It was a livelihood and a way of life for us all since the dawn of time.
Nowadays we are lead to believe if we where to improve our running we should simply run more, spend more time on our feet, buy the brand new set of Bobby Dazzler runners, carbo load and we are off, WHOOSHHHH!!……WRONG!!!
If running longer, harder, faster and minimizing injury appeals, I challenge you to open your mind.
Running is a skill it should be respected and treated accordingly, it runs along the same pathways as a Boxers jab, a Golfers swing and encapsulates similar controlled aggression like that of a professional Footy player.
Many Ultra, long and middle distance runners fail because of poor preparation.
They have shear blindness to how the body works, responds and utilizes its energy systems.
We don’t question fuel systems or training methodology, we just listen because some prick in a jumped up canary yellow tracksuit writing on a website/magazine says do it this way so we all read it, and do as old yellow says
But hey! his method my method other methods all eventually lead to the same bodily outcome, FATIGUE.
Fatigue makes cowards of us all and will influence any outcome regardless of preparation.
However with the right tools we can do everything in our capabilities to delay and deal with that onset.
Knowledge is a powerful tool, and the Kiwi Conditioning 12 weeks to an Ultra Marathon EBook will guide you towards the distance runners Graceland with certainty and massive action.
Lewis Cass once said “People may doubt what you say, but they will believe what you do”
This is the very cornerstone of my EBook, for three consecutive years I have personally picked three newbie runners ranging from 2009, 2010, and 2011 trained with the very exercise prescription held in this book and completed three separate multiday events ranging from 360km in 2 and a half days, 780km in 6 days, and most recently 900km in 8 days…………with only 12 weeks training and no more than 20KM! run for each week of training………and no you aren’t getting a free set of steak knives with this book!
What you will get if you adopt these training methods is nothing less than the athletic ability to smash the back out of your previous running accolades, and if you’re a first time runner you will have no ounce of doubt in your mind that your body will be set to do things you never thought possible.
I am here providing the tools required to express the human body in such a way that we can enjoy the freedoms of running, maximizing your results, minimizing your training time, whilst maintaining your lifestyle convenience.
I stand behind this with 100% confidence and “Mana”- Maori for (integrity and power)
This is EBook is what happens when pure childhood passion becomes a way of life, saddle up partner this is going to be a journey you will never forget.
“You cannot discover new oceans unless you have the courage to lose sight of the shore”
RUNNERS CHECK!
Tasmania here we come, Runners check!
THANK YOU TO ALL THOSE-
Who expressed their interest in coming to Tasmania at Xmas to take part in the completion of our Tazzie fundraising event for Ronald McDonald House Auckland; we now have our confirmed runners whom will be named in due course also with confirmation of dates and times.
There are still positions available in the team for support roles and the likewise, we can safely say the event will take 10-11 days including travel for those who may be considering coming along.
We are in the process of accumulating support in terms of financial assistance to take the sting out of those that are self funding and we are also open to suggestions for fundraising ideas.
Special thanks to all those out there who continue to support the MMFM charity machine and of course Ronald McDonald house, as none of what either organizations does could be possible without amazing support.
Keep a lazy eye on this site for regular updates concerning the 1100km Tasmania run, and a friendly reminder the fundraise online is still open for any generous donations towards the house
Thank you and best regards Jamie
“There is no telling how many miles you will have to run, whilst chasing a dream” Author unknown
PACIFIC HORIZONS CAMPERVANS……..MMFM 2011 MOTHERSHIP
Many sincere thanks to Pacific Horizons for the generous Campervan sponsorship
AM SESSION
HEAVY MET CON
-
50 Deadlifts @ 50% 1rm
50 Back Squats @ 50% 1rm
50 Shoulder press @ 50% 1rm
PM SESSION
3 X 1km intervals with 4 min rest between
300 Body weight squats to finish
PACIFIC HORIZONS CAMPERVAN HIRE
Thanks to the generous sponsorship of Pacific Horizons Campervan hire the MMFM 2011 team have a mother ship this year.
We can’t begin to express enough gratitude for the kind donation, the necessity of a campervan for a multi day event such as Many Miles for Mary is enormous, and the journey thru the North Island of New Zealand would be greatly compromised without it.
Our fundraising and awareness efforts this year are solidified by this latest edition to the MMFM team, each year the campervan has played such an integral role……Things like chill out zone, medical room, commercial fridge and pantry, ablutions……….for a select few!, transport and of course roadside MMFM boardroom/conference centre…..here in the mother ship the magic happens.
Donna Baker and Pacific Horizons thank you so very much.
In the name of support post MMFM remember the Rugby World cup is coming New Zealand and what better way to travel between games then with a Camper van.
If you have family friends coming from abroad or even travelling domestically please head to http://www.pacifichorizon.co.nz/ and book one of their many vehicles, and support those who support us.
And Xmas is looming, if you’re getting your North or South Island holiday fever on, consider renting a campervan, surprise the missus, or even load the lads or kids on and travel our beautiful country in style
As one of the longest established and most respected motor home and campervan hire companies in New Zealand, Pacific Horizon is the name you can trust.
Irish Rover
Big man with an even bigger heart,
having taken 60kg off his legs Aidan is now going to put 60km on road behind them.
Our remote team member Aidan, will kick off his own 60km run today over in Ireland with his dad in support. Most active people would be hard pressed to contemplate 60kms of running let alone actually getting out there on the road.
Aidan’s example is all the more remarkable as in just over a year he has lost over 60kg and has never run further than a half marathon.
JOURNEY MILESTONES
Early morning group hug, post training session
AM SESSION
STRENGTH BIAS
-
Shoulder Press 1-1-1-1-1 Reps
-
Push Press 3-3-3-3-3 Reps
-
Push Jerk 5-5-5-5-5 Reps
CORE STABILITY
1 Min Hollow Rocks- 1 Min Super Man Ext x 5 Rounds
TODAY WE ARE RAISING MONEY, MAKING FRIENDS, AND CREATING AWARENESS
We are now officially hitting a few journey milestones worth mentioning.
To date we have raised just over 1500 dollars for Ronald McDonald house, and considering today’s tough times and the amount of global destruction i.e. earthquakes and tsunamis, we’re doing fantastic.
So to all who have donated thus far thank you so very much, you really need to know that you are making a substantial difference to those whom are supported by the staff and facilities of the Ronald McDonald house.
We have also just rolled over 200 friends on Facebook, that’s awesome! Great relationships are being formed with special people and organizations, who through there own time and energy get in behind our mission and help drive us forward towards our 20 grand fundraising goals.
This really is the cornerstone of the MMFM machine, a fellowship of volunteers and supporters taking time out of there busy lives to stamp a little positivity in our society.
Let’s keep up the amazing work everyone we are all doing such an amazing job.
And to the friends we have not yet met, we’ll see you soon…………we got heaps to talk about.
July is upon us and we’ve got money to raise and sponsorship to seal 3-2-1 Go!!!!
21KM OFF ROAD…..DONE WITH ONLY 7 WEEKS TRAINING
Jimmy “Get them gurls!” Barry at the finish
PM SESSION
MUSCLE RECOVERY
3 X 15 Reps of the following exercises, done with a light to moderate load
- Bench Press
- Pull Ups
- Sit Ups
- Back Extensions
- Dumbbell Swings
- Sun 3 July
- Waiuku Forest
- Sun 24 July
- Woodhill Forest
- Sun 14 August
- Whitford Forest
- Sun 4 September
- Hunua Ranges
- Sat 8 October
- XTERRA Trail Challenge
- Waihi / Karangahake Gorge
TOUGH GUTS FOR RUNNING (MIDLINE STABILIZATION)
Paul Drinan is a 68 year-old grand
father who can hold the abdominal plank position for 33min 40sec
AM SESSION
INTERVALS
3 x 10 Min Hill Repeats With 5 Min Rest
PM SESSION
STRENGTH BIAS
Front Squats 3 x 5 Reps
WORKOUT
50-40-30-20-10 Rep Rounds Of The Following
- Overhead Squats @ 30kg
- Floor Sweepers @ 30kg
IF YOU HAVE’NT ALREADY CONSIDER THE FOLLOWING TWO THINGS
- THING ONE- DONATE SOME MONEY PLEASE
- THING TWO- CHECKOUT OUR TEAMS LATEST TRAINING VIDEO
COME TRAIN WITH THE MMFM TEAM
HELP THE TEAM GET TO TASSIE, REGISTER FOR ONE OF OUR EPIC SATURDAY TRAINING SESSIONS TODAY
AM SESSION
STRENGTH BIAS
5 X 3 Reps Front Squat – 1 x 15 Rep Back Off Set
HEAVY MET-CON
30 Reps Of Clean And Jerk As Fast As You Can @ 75% Body Weight
$50 FOR A SATURDAY TRAINING SESSION WITH IDO AND THE TEAM
Variety is imperative to any training system. Failure to incorporate variety is a surefire recipe for physical and mental burnout. A plan that lacks variety ignores the biological law of accommodation. This law states that the body’s response to a constant stimulus decreases over time (Zatsiorsky, 1995).
So……………want to come and take part in one of the Many Miles For Mary epic Saturday training sessions?
Checkout some of the video footage on the righthand side of this webpage, an have a wee look at some of the other MMFM training videos on You Tube if time permits.
Not doing anything on the odd Saturday in June or July?
For $50 dollars you can come join Ido and the team and work through a conditioning drill unlike most others, we will target your whole body head to toe.
We guarantee you will be challenged, developed and improved regardless of your current athletic ability or age.
These sessions cater for anybody and everybody!
There are two sessions in June available and two in July, spaces are limited so first in best dressed.
The sessions are Auckland local starting at 7am finishing by 9, and chased generally by coffee and breakfast.
To register your interest please email team@manymilesformary.co.nz, all proceeds go towards getting this bunch of Kiwis to Tasmania for their awareness/Fundraising event, come be part of the journey!
THE IRON NEVER LIES “100KG IS ALWAYS 100KG”
Muscular endurance here we come…….Le puff, Le pant!
AM SESSION
STRENGTH BIAS
Deadlift 3 x3 With A Back Off Set Of 20 Reps
HEAVY METABOLIC CONDITIONING
10 Min As Many Rounds Of The Following
- 50kg Power Snatch 5 Reps
- 10 Burpees
Bill Starr
The back squat, press and power clean are huge parts of the CrossFit program.
Legendary lifter and strength coach Bill Starr explains why they’re so important for athletes.
JIMMY B’S AMAZING GRACE
Under normal cicumstances this would’nt be allowed
An Irishman, Fijian Indian, and a Maori man at an all girls private school
AM SESSION
WARM UP
10 Min Pose Drills
INTERVALS
200m+400m+600m Sprints, resting after each interval by slow jogging back to the starting line
3 Rounds of the above
DURABILITY
Handstand Push Ups 15-13-11-9-7-5-3-1 Reps
Partner GHD (Glute-Hamstring-Developer) Sit Ups 15-13-11-9-7-5-3-1 Reps
Working together in pairs to complete the above in less then 20 mins
PM SESSION
CROSSFIT
3 Hours minimum post conditioning session
ST CUTHBERTS VISIT-JIMMYS RENDITION OF AMAZING GRACE
Awesome day on Friday at St Cuthbert’s College, Auckland, the staff and pupils made us feel very welcome and James Reddy gave a brilliant rendition of Amazing Grace, you had to be there, it was off the chart amazing! What a spine tingling voice, bucket loads of talent and confidence, Jimmy stole the hearts of not only the pupils and staff but reiterated to all what a truly special man Jimmy is.
Jimmy is one of our two support cyclists, and will be with us on the road to give us the motivation we need to keep on going.
The cyclists are there for mental support, and the overall wellbeing of the runner, these cyclists rotate with every runner averaging 70-90km a day…………….at a blistering speed of 9-13km an hour, not excatly Tour de France but hey its for a good cause.
Being so impressed by our Fijian Indian team mate Jimmy Barry and his Stella vocal pipes, I firmly believe he is going to have himself a full time job serenading the runners around Tasmania.
Now I dont want to appear one eyed cliff, and I admit to being truely moved by his version of Amazing Grace at St Cuthbert’s, but I dont think an encore would inspire me to keep running when the aching joints and limbs set in.
I suggest we all put together a recommend play list for Jimmy now, just so our J.B can get some practice in before we leave in August.
If you have a song which you would love to hear Jimmy sing please post it to our comments section or Facebook page and lets inspire our Fijian Indian human Ipods vocals for our charitable event.
WE ARE NOW TAKING DONATIONS FOR RONALD MCDONALD HOUSE-PLEASE CLICK ON THE LINK ON THE RIGHT-OUR AIM $20.000.00
TOUGH GUY AND GIRL CHALLENGE
MMFM Team 2010 attempt at the Tough Guy and Girl Challenge
TOUGH GUY AND GAL CHALLENGE
So you’re tough, but are you tough enough to take on the Waikato Draught Tough Guy and Gal Challenge?
If you’ve got power and endurance, want to get down and dirty, have an outstanding time, then these unique off-road running events are for you.
The events are open to both male and female competitors who are 13 years of age and older. Challenge yourself on a course that includes swamp crossings, a spiders web net climb, crawl under barb wire, beautiful native bush trails, a range of natural and man made obstacles, mud and more mud.
Grab your friends, workmates or family together for a truly amazing experience and get your free Tough Guy & Gal survivors coffee mug to prove it!
Last year the MMFM 2010 Team and supporters hit the Tough Guy and Gal challenge in Auckland.
It was sensational, a ton of fun to say the least.
It was like being a kid again, running thru mud, swamps, hills and even in fancy dress.
This year the Waikato Draught Tough Guy and Gal challenge have again been kind enough to sponsor the MMFM team with a complementary entries into the July 2-3rd event in Auckland.
We are accompanied by Sue and Tiff from Ronald McDonald House this year so pressures on team.
This is truly a fantastic event which is well organized, professional and caters for all levels of fitness, I highly recommend jumping on their website http://www.toughguyandgal.co.nz/ and register for one of the events.
Sue, Tiff and the MMFM 2011 team will be there on the Saturday, why don’t you come on down and join?
