You don’t need to be a super fast runner, you need to be a strong runner

You don’t need to be a super fast runner, you need to be a strong runner

Ironman Run Injury – Hacks to keep you injury free
Rob Cummins Ironman Bike

We catch up with Campbell Hanson on The Kona Edge today as we talk running and how a combination of strength work, gym work and the proper technique can result in improved efficiency.

We also talk about how you need to be a strong runner, as opposed to a fast runner, when it comes to long course triathlons.

(Read the transcription of our chat here)

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Transcription & Resources:

The Coach Parry Online Training Club

The Coach Parry Training Club is the essential resource for anyone, at any stage of their triathlon journey. Whether you’re just starting out in the sport and are training for your first sprint distance race or if you’ve been around the block a few times and are looking to take your Ironman performance to the next level, then the Coach Parry Training Club can help you.

Developed by Double Olympic and Commonwealth Games Triathlon Coach Lindsey Parry and Brad Brown the host of The Kona Edge, The Coach Parry Training Club is THE go-to online platform for your training needs. It’s like having a coach in your pocket.

Get 20% off when you join the Coach Parry Training Club by using the coupon KONA at checkout. Learn more about the Coach Parry Online Training Club by clicking here.

Wheelscience

If you’re looking for world-class carbon wheels, that are UCI approved, come with a lifetime warranty and shipped free, worldwide then check out Wheelscience. Get all the performance at half the price and when you use the coupon KONAEDGE at checkout you’ll get an extra 10% discount. To learn more head over to thekonaedge.com/wheels to find out more

Podcast Transcription:

BRAD BROWN:  Welcome back onto this edition of The Kona Edge, time to chat some running now and we catch up once again with Campbell Hanson, Campbell, welcome back onto the podcast.

CAMPBELL:  Yeah, thanks Brad, great to be back.

BRAD BROWN:  Campbell, your run is very decent and I say that most people would love to have a run like you do. Obviously things don’t always go according to plan in an Ironman, Kona last year you blew up a bit on the back end of the run, what are some of the lessons you learnt out of that?

CAMPBELL:  Look, I think it felt like I went out slow and below the target place that I should have, but then my wife kept saying after the race, “You were running faster than everyone ahead of you in your age group.” I think that’s the way race day panned out. It’s hard to know what’s happening around you, so if I had that time again I’d probably hold things back a bit, be a bit more conservative early in the run and just try and hold it together in the second half a bit more. That’s racing and it’s hard to know and at the same time you’ve got to be prepared to lay it all on the line and I’ve done the same thing and run well in the past. I certainly wouldn’t call myself, I’m far from what I’d  call myself a runner, it’s definitely my weakest discipline.

I’m definitely a diesel engine as opposed to a greyhound but the reality is for long course triathlon, you don’t need to be a super-fast runner, you need to be a strong runner when you’re fatigued and I’m probably reasonably good at that, being a strong runner when I’ve had a hard ride. I try and train to work on that in training and use it when I’m racing.

BRAD BROWN:  What are some of the things you’ve done to improve your run?

CAMPBELL:  I think yes, so last year I worked with a run coach, again, as I was talking about on the bike, at the start of the year I said I’m going to go back to Kona, I want to do something different in all three disciplines to get an improvement and the running was looking at increasing my run efficiency and working on my run technique. I did a bunch of sessions with a run coach in Sydney which was really awesome actually. Gave me lots of little bits and pieces to work on and I’d take those away and most weeks I’ll have say two 10 minute blocks in a run session where I work on drills and technique stuff.

We did the video stuff before and afterwards and it made a big difference, so I think technique and efficiency was one thing. Then also as you get older, we want to, you start losing strength, so some work in the gym to maintain as many type two muscle fibres, maintain as much tendon stiffness as you can to optimize to your ground reaction force, reduce your ground contact time, again, improve your efficiency when you’re running when you’re fatigued.  So working on those things and I think a combination of the strength work, the gym work, with the technique results in improved efficiency and that’s what you’re trying to get, to run faster for the same effort really.

BRAD BROWN:  It’s almost like you were saying with the swim and with the bike, it’s a lot of little things all added up gives you a bigger bang for your buck as opposed to just doing that one thing. As far as favorite workouts go, what do you love doing run-wise?

CAMPBELL:  I get a lot of value out of, a session I’ll do going into an Ironman will be, it might be 16-17km session all up and it might have two 5km blocks at four minute km pace and then one km harder at say 3:45 pace. I’m sitting at threshold and then running something faster on the back of that. There’ll be 12km of work in there plus a warm up, a warm down, a little bit of recovery in the middle, so there’ll be 16-17km, that’s probably getting towards one of my longer runs out of my long run, but it’s definitely got some quality in there that I think lends itself well to Ironman racing.

BRAD BROWN:  Brilliant, Campbell, I look forward to talking about your nutrition, but we’ll save that for next time out. Thanks for joining me on The Kona Edge today.

CAMPBELL:  Great, thanks Brad.

About Us

Brad Brown is a 40 something age grouper that dreams of one day qualifying for and racing on the big island (He may have to outlive everyone in his age group though).

Morbidly obese in 2009, Brad clocked in at 165kgs (363lbs) at his heaviest.

He's subsequently lost a third of his body weight on the way to a half Ironman pb of 5:06 and a full Ironman pb of 12:21.

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11 + 12 =

A scientific approach to training – Joby Gutierrez’s Ironman bike strategy

A scientific approach to training – Joby Gutierrez’s Ironman bike strategy

Rob Cummins Ironman Bike

On this edition of The Kona Edge we have an in-depth chat with Joby Gutierrez on his Ironman bike strategy and his scientific approach to training, which allows him to streamline his process and focus on specific areas that need more work.

 

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The Coach Parry Online Training Club

The Coach Parry Training Club is the essential resource for anyone, at any stage of their triathlon journey. Whether you’re just starting out in the sport and are training for your first sprint distance race or if you’ve been around the block a few times and are looking to take your Ironman performance to the next level, then the Coach Parry Training Club can help you.

Developed by Double Olympic and Commonwealth Games Triathlon Coach Lindsey Parry and Brad Brown the host of The Kona Edge, The Coach Parry Training Club is THE go-to online platform for your training needs. It’s like having a coach in your pocket.

Get 20% off when you join the Coach Parry Training Club by using the coupon KONA at checkout. Learn more about the Coach Parry Online Training Club by clicking here.

Wheelscience

If you’re looking for world-class carbon wheels, that are UCI approved, come with a lifetime warranty and shipped free, worldwide then check out Wheelscience. Get all the performance at half the price and when you use the coupon KONAEDGE at checkout you’ll get an extra 10% discount. To learn more head over to thekonaedge.com/wheels to find out more

About Us

Brad Brown is a 40 something age grouper that dreams of one day qualifying for and racing on the big island (He may have to outlive everyone in his age group though).

Morbidly obese in 2009, Brad clocked in at 165kgs (363lbs) at his heaviest.

He's subsequently lost a third of his body weight on the way to a half Ironman pb of 5:06 and a full Ironman pb of 12:21.

Advertise

If you'd like to advertise on The Kona Edge, download our rate card.

Support Us

If you'd like to find out more about becoming a Patron of The Kona Edge, click here.

Contact Us

1 + 5 =

Learning to breathe out under water – Laura Nadeau’s Ironman swim

Learning to breathe out under water – Laura Nadeau’s Ironman swim

Today on The Kona Edge we head back to Guam to catch up with Laura Nadeau and chat about her approach to swimming and how she has worked to improve her Ironman swim.

Laura also talks about her training strategy which is more focused on fewer sessions with greater volume instead of shorter, more frequent sessions.

Subscribe to The Kona Edge:

Subscribe on iTunes

Download via RSS

Swim faster without spending more time in the water

Discover the 4 most common swim killers and how to fix them so that you can shave minutes off your swim time.

Resources:

The Coach Parry Online Training Club

The Coach Parry Training Club is the essential resource for anyone, at any stage of their triathlon journey. Whether you’re just starting out in the sport and are training for your first sprint distance race or if you’ve been around the block a few times and are looking to take your Ironman performance to the next level, then the Coach Parry Training Club can help you.

Developed by Double Olympic and Commonwealth Games Triathlon Coach Lindsey Parry and Brad Brown the host of The Kona Edge, The Coach Parry Training Club is THE go-to online platform for your training needs. It’s like having a coach in your pocket.

Get 20% off when you join the Coach Parry Training Club by using the coupon KONA at checkout. Learn more about the Coach Parry Online Training Club by clicking here.

Wheelscience

If you’re looking for world-class carbon wheels, that are UCI approved, come with a lifetime warranty and shipped free, worldwide then check out Wheelscience. Get all the performance at half the price and when you use the coupon KONAEDGE at checkout you’ll get an extra 10% discount. To learn more head over to thekonaedge.com/wheels to find out more

About Us

Brad Brown is a 40 something age grouper that dreams of one day qualifying for and racing on the big island (He may have to outlive everyone in his age group though).

Morbidly obese in 2009, Brad clocked in at 165kgs (363lbs) at his heaviest.

He's subsequently lost a third of his body weight on the way to a half Ironman pb of 5:06 and a full Ironman pb of 12:21.

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If you'd like to advertise on The Kona Edge, download our rate card.

Support Us

If you'd like to find out more about becoming a Patron of The Kona Edge, click here.

Contact Us

3 + 4 =

Be less afraid to push yourself – The Tara Grosvener Ironman Kona Story

Be less afraid to push yourself – The Tara Grosvener Ironman Kona Story

 

We head to the UK today on The Kona Edge to chat with Tara Grosvener about her journey to Ironman Kona. In this episode we discover what lessons Tara learnt from her first experience on the big island and find out more about her decision to get her Pro card.

 

Subscribe to The Kona Edge:

Subscribe on iTunes

Download via RSS

Swim faster without spending more time in the water

Discover the 4 most common swim killers and how to fix them so that you can shave minutes off your swim time.

Resources:

The Coach Parry Online Training Club

The Coach Parry Training Club is the essential resource for anyone, at any stage of their triathlon journey. Whether you’re just starting out in the sport and are training for your first sprint distance race or if you’ve been around the block a few times and are looking to take your Ironman performance to the next level, then the Coach Parry Training Club can help you.

Developed by Double Olympic and Commonwealth Games Triathlon Coach Lindsey Parry and Brad Brown the host of The Kona Edge, The Coach Parry Training Club is THE go-to online platform for your training needs. It’s like having a coach in your pocket.

Get 20% off when you join the Coach Parry Training Club by using the coupon KONA at checkout. Learn more about the Coach Parry Online Training Club by clicking here.

Wheelscience

If you’re looking for world-class carbon wheels, that are UCI approved, come with a lifetime warranty and shipped free, worldwide then check out Wheelscience. Get all the performance at half the price and when you use the coupon KONAEDGE at checkout you’ll get an extra 10% discount. To learn more head over to thekonaedge.com/wheels to find out more

About Us

Brad Brown is a 40 something age grouper that dreams of one day qualifying for and racing on the big island (He may have to outlive everyone in his age group though).

Morbidly obese in 2009, Brad clocked in at 165kgs (363lbs) at his heaviest.

He's subsequently lost a third of his body weight on the way to a half Ironman pb of 5:06 and a full Ironman pb of 12:21.

Advertise

If you'd like to advertise on The Kona Edge, download our rate card.

Support Us

If you'd like to find out more about becoming a Patron of The Kona Edge, click here.

Contact Us

14 + 6 =

Practice your Ironman nutrition strategy during training

Practice your Ironman nutrition strategy during training

Ironman Run Injury – Hacks to keep you injury free
Rob Cummins Ironman Bike

On today’s episode of The Kona Edge we welcome back Brice Williams and have an in-depth discussion about his Ironman nutrition strategy.

He also shares some advice about how to know if you’re getting enough fluid intake during the race.

(Read the transcription of our chat here)

Subscribe to The Kona Edge:

Subscribe on iTunes

Download via RSS

Transcription & Resources:

The Coach Parry Online Training Club

The Coach Parry Training Club is the essential resource for anyone, at any stage of their triathlon journey. Whether you’re just starting out in the sport and are training for your first sprint distance race or if you’ve been around the block a few times and are looking to take your Ironman performance to the next level, then the Coach Parry Training Club can help you.

Developed by Double Olympic and Commonwealth Games Triathlon Coach Lindsey Parry and Brad Brown the host of The Kona Edge, The Coach Parry Training Club is THE go-to online platform for your training needs. It’s like having a coach in your pocket.

Get 20% off when you join the Coach Parry Training Club by using the coupon KONA at checkout. Learn more about the Coach Parry Online Training Club by clicking here.

Wheelscience

If you’re looking for world-class carbon wheels, that are UCI approved, come with a lifetime warranty and shipped free, worldwide then check out Wheelscience. Get all the performance at half the price and when you use the coupon KONAEDGE at checkout you’ll get an extra 10% discount. To learn more head over to thekonaedge.com/wheels to find out more

Podcast Transcription:

 

BRAD BROWN:  Welcome onto this edition of The Kona Edge, I’m Brad Brown and we head back to Utah now to chat some nutrition with a returning guest Brice Williams. Brice, welcome back onto the podcast today, thanks for your time on The Kona Edge.

BRICE WILLIAMS:  Thanks for having me.

BRAD BROWN:  Brice, let’s talk about nutrition as a discipline; it is the fourth discipline of triathlon. How big a role does it play in your performance?

BRICE WILLIAMS:  It’s crucial, it’s huge. You can cheat your way through a sprint, an Olympic and even a half distance Ironman, but you cannot cheat the nutrition discipline in a full distance Ironman.

BRAD BROWN:  Talk to me about your approach to race day itself from a nutrition point of view.

BRICE WILLIAMS:  You want me to start with what I eat before the race or just during the race?

BRAD BROWN:  Pretty much preparation, leading up, day before, morning of and then going into the race.

BRICE WILLIAMS:  Sure, leading into the race I tend to cut out my protein and fats and just replace those with carbohydrates. I don’t do a huge carbo load kind of thing. I used to, I used to believe in that and if it’s a Saturday race, Friday morning I’d have this humongous carb loading breakfast and then I’d taper my carbs off during the day. I found that that led to a little bit more water retention than I wanted, a little bloating and so I’ve even tapered down my carb loading breakfast the day before the race, nothing outlandish, a few hundred grams of carbs, but important to keep off the fats and the proteins. I taper that off throughout the day. I go to bed just a little bit hungry and then I wake up about three hours before a race starts, I tend to put in a large carb loading breakfast. For me that’s a couple of cups of applesauce. I follow the QT2 nutrition protocol. It’s a couple of cups of applesauce, a protein drink and a banana and then about 30-45 minutes I’ll take in some beetroot juice and I prefer the powder form, I use the HumanN beetroot juice because then I don’t have to drink a large volume of fluid.

Then 15 minutes before the race I’ll take in a gel, but at that point I haven’t taken in any caffeine, on Ironman I won’t put in caffeine before the race. I’m usually ramped up enough anyway. You get through the swim and then on the bike I just tend to eat what’s on course or drink what’s on course and I train this way too with Gatorade Endurance. If it’s a really hot race I’ll take in two bottles of Gatorade Endurance every hour and that meets my nutritional requirements of about 100g of carbs per hour. It keeps me in the right range for the salt intake as well and plenty of fluid.

A good rule of thumb is if you need to urinate by 90 minutes into the race, you’re doing a proper fluid amount, but if you go two hours and you haven’t yet peed on the bike, then you’re already behind and you need to bump up your fluid intake. I think that’s the main limiter for a lot of age groupers, is they just don’t appreciate how much fluid you’re putting out on the bike because the cooling effect of the wind going by, you’re not sweating; you don’t think you’re sweating. Even on a cool race, I guarantee you; you’re using water, just by breathing in and out. The hydration aspect is important.

If it’s a cooler race, I don’t need to drink quite that much, so I’ll supplement with, I use the Power Bar gels and they’ve stopped making them, so I’ve hoarded a few, so I have some in stock just for race, but the Gatorade gels are actually pretty good too. Those are the best gels. I stay away from some of these other gels that are not made appropriately for what we need. Those, I think, are the top gels out there right now. About three-quarters of the way through the bike I’ll start my caffeine intake and I aim for 50g an hour, maybe a little less on the bike, just enough to keep my concentration for the last part of the bike.

I come off into the run feeling well hydrated and well calorie’d and then on the run I will drink Gatorade Endurance at every aid station, at least one cup, if it’s really hot I try and get one and a half. On the run it’s a calculated fluid loss and it’s a calculated calorie deficit, just because our guts can’t quite handle what we’re requiring of it. So it’s important to come off the bike fully tanked because you are going to lose fluid and you’re going to be running a calorie deficit on the run, guaranteed, unless you’re walking. If you’re walking it’s fine, no problem, but if you’re running you’re limited.

For me, my gut can only handle 60-80g of carbohydrates an hour and I get that through the Gatorade Endurance and I also take in a Clif Block chew every two miles and I carry the orange in one hand, which has a total of 50mg of caffeine and then in the other hand I carry the cranberry/raspberry one which is double. That has a total of 100mg of caffeine. Over the course of the marathon there’s 12 blocks in each one, so that’s 24 miles, so I finish my last block at mile 24 and I take that double amount of caffeine on the second half of the marathon because if you look at the way caffeine is efficient, you want to increase your rate of taking it in throughout the course of the race so that the last four or five miles you’re putting in the peak amount of concentration of caffeine.

Yeah, mile 24 I eat my last block, I still drink at every aid station that I can and every other mile I’ll take a lick of BASE salt. That’s my nutrition right there.

BRAD BROWN:  You sound like you’ve got it pretty much worked out and dialed in.

BRICE WILLIAMS:  It has to be before the race. You have to practice this every single training session, especially the two months before the race. If you don’t, you’re in for a rough day, you’re in for a rough day, you need to dial that in perfectly.

BRAD BROWN:  I was going to ask Brice, you’ve obviously practiced this; this doesn’t happen by accident in a race. Is it something that you figured out a while ago and it works and no you stick by it or is it something you’re tweaking all the time?

BRICE WILLIAMS:  There was some tweaking over the years. With my coaching with the QT2 Systems, they have a nutritionist and my coach, he’s a professional triathlete and he kind of set me up with that plan overall and then I did make some tweaks over time and with experience I learned that oh, I didn’t quite need the drink that much or this is how much my body can handle. There’s definitely some practice, but you can learn this outside of a race just by training at race efforts and doing the nutrition plan. You can weigh yourself before and after your long bike. You can weigh yourself before and after your long runs and you want to aim not be losing more than 3-5% of your body mass because after you lose about 5% of your body mass, you really decline in your ability to perform. You cannot fake dehydration impairment; I mean you can’t push through that. I don’t care how strong you are mentally; your body will shut down if you lose more than 5% of your body mass.

BRAD BROWN:  Absolutely, Brice, it’s been amazing catching up, thank you so much for your time on The Kona Edge, I really appreciate it and we look forward to following your progress to your next Kona qualification and the next race on the Big Island.

BRICE WILLIAMS:  Thanks, I look forward to it.

About Us

Brad Brown is a 40 something age grouper that dreams of one day qualifying for and racing on the big island (He may have to outlive everyone in his age group though).

Morbidly obese in 2009, Brad clocked in at 165kgs (363lbs) at his heaviest.

He's subsequently lost a third of his body weight on the way to a half Ironman pb of 5:06 and a full Ironman pb of 12:21.

Advertise

If you'd like to advertise on The Kona Edge, download our rate card.

Support Us

If you'd like to find out more about becoming a Patron of The Kona Edge, click here.

Contact Us

9 + 1 =

Lesley West’s secret to running well off the bike

Lesley West’s secret to running well off the bike

Ironman Run Injury – Hacks to keep you injury free
Rob Cummins Ironman Bike

On this edition of The Kona Edge we welcome back Lesley West and find out what her secret is to running well straight off the bike.

We also talk about injury recovery and trusting the rehab process.

(Read the transcription of our chat here)

Subscribe to The Kona Edge:

Subscribe on iTunes

Download via RSS

Transcription & Resources:

The Coach Parry Online Training Club

The Coach Parry Training Club is the essential resource for anyone, at any stage of their triathlon journey. Whether you’re just starting out in the sport and are training for your first sprint distance race or if you’ve been around the block a few times and are looking to take your Ironman performance to the next level, then the Coach Parry Training Club can help you.

Developed by Double Olympic and Commonwealth Games Triathlon Coach Lindsey Parry and Brad Brown the host of The Kona Edge, The Coach Parry Training Club is THE go-to online platform for your training needs. It’s like having a coach in your pocket.

Get 20% off when you join the Coach Parry Training Club by using the coupon KONA at checkout. Learn more about the Coach Parry Online Training Club by clicking here.

Wheelscience

If you’re looking for world-class carbon wheels, that are UCI approved, come with a lifetime warranty and shipped free, worldwide then check out Wheelscience. Get all the performance at half the price and when you use the coupon KONAEDGE at checkout you’ll get an extra 10% discount. To learn more head over to thekonaedge.com/wheels to find out more

Podcast Transcription:

BRAD BROWN:  Let’s chat some running here on The Kona Edge, my name is Brad Brown, thank you so much for downloading and listening to the podcast. We head back to Australia, in Melbourne to catch up with Lesley West. Lesley, welcome back onto the podcast.

 

LESLEY WEST:  Hi Brad.

 

BRAD BROWN:  Lesley, let’s talk about your run. Out of the three disciplines it is the strongest. Where did your love for running come from? You obviously have to run it as well as you do.

 

LESLEY WEST:  I think, I don’t know, I guess I’ve just always run. It just comes naturally to me. I think years of playing netball, I was a centre court, I was a wing attack and you’re always told ‘fast feet, fast feet,’ and I think that has definitely helped me. I’ve got high cadence, so I think it’s definitely helped me with the running off the bike. Like I say, I’ve never really done specific run training until I started triathlon and I just really enjoy it. For me it’s just a relief to be off the bike!

 

BRAD BROWN:  I feel the same way! Let’s talk about, you mentioned in our first chat about a stress fracture in the buildup to what would have been your first Ironman and the rehab process of coming back and really doing it slowly. I wanted to ask it then but I thought I’d save it for this one, the discipline of doing that, where you are really holding back because when you are doing long stuff and I think everyone can attest to this, when you bounce back from injury or if you come back from a layoff, we’re mentally there, but physically we’re not and it’s easy to want to push harder and more than what we’re physically capable of. How difficult was it to hold yourself back to do those short little intervals and only 10 reps of them at a time?

 

LESLEY WEST:  It actually surprisingly wasn’t that bad because I like to follow rules. I put so much trust in the professionals that I see, the doctors and the coaches and my doctor, he himself is a former coach and athlete, he’s a very well-known sports doctor and he gave me this programme, so it was okay. I just did exactly what I was told and I think I’ve seen enough people as well, through rehab, not doing the rehab or coming back too soon and it just doesn’t ever work for anyone.

 

BRAD BROWN:  I think that’s so important and you’ve mentioned this a few times. Your coach and just trusting the process, your coach knows what’s good for you. You’ve obviously got to find someone that you’ve got that relationship with, that you buy into their process and their systems and you just trust that 100%, same thing with the doctors. Has that always been the case or has that been something you’ve developed over time?

 

LESLEY WEST:  No, I think it’s probably always just been me. I think back even to, I was pretty well behaved in school, didn’t get into trouble, just did what I was told. I think it’s probably, you know, my upbringing, you were told to do something, you did it. Not that my parents were overly strict or anything, but it was just that’s, and it’s in my nature, yeah, especially if it’s on advice of someone who I believe really knows what they’re talking about. It’s not going onto Dr Google and Dr Google telling you all the different things you could do. It’s taking really advice that comes from a good source.

 

BRAD BROWN:  Or popping into a Facebook group and asking, “I’ve got a tight hamstring, what should I do?” That’s my favorite!!

 

LESLEY WEST:  Absolutely, maybe upload your MRI scan and just be like, “Does anybody know what this mark here is?” That’s awesome, that’ll work!!

 

BRAD BROWN:  I love that. What’s the secret to running well off the bike, particularly if you’ve had to push hard on the bike?

 

LESLEY WEST:  Cadence, high cadence. I’d say I’m lucky, I did the run leg of a spring race the other week, it was an 8km at the end of the sprint and my cadence was 206, so that’s pretty, it was going pretty quick. My normal long run, say on a Sunday is about 190, so I have a naturally very high turnover but I do think that that lends itself fairly well to running off the bike, just getting the legs moving, really just getting that turnover going.

 

BRAD BROWN:  Is that something you train or as you say, it just comes from your netball –

 

LESLEY WEST:  It just happens, I mean I’m fairly short, I don’t really think about it, I just run. It’s not like we haven’t done anything to make it quicker, obviously it’s verging on the almost too fast side but at the same time, there don’t seem to be an repercussions from it. The stress fracture was unrelated to that. If it was affecting me adversely then we might look at it, but it seems to just be my natural running style.

 

BRAD BROWN:  Favorite run workout, what do you love doing?

 

LESLEY WEST:  We have a great session that we do in Melbourne, we did it a few times that it’s got, it takes in a hill at the end, so about 150m of a hill and doing 750m of sort of solid easy back, 500, 500 slowly to hard and each time you’re finishing with 150m up a hill, back 250, 250 hard, straight up this hill, back to the start, doing that three or four times. It’s really tough but for me it’s one of those sessions that really can be a real maker.

 

BRAD BROWN:  Brilliant, Lesley, it’s been great catching up once again, thank you so much for your time on The Kona Edge, I look forward to chatting a little bit about your nutrition, but we’ll save that for next time.

 

LESLEY WEST:  Great, thanks Brad.

About Us

Brad Brown is a 40 something age grouper that dreams of one day qualifying for and racing on the big island (He may have to outlive everyone in his age group though).

Morbidly obese in 2009, Brad clocked in at 165kgs (363lbs) at his heaviest.

He's subsequently lost a third of his body weight on the way to a half Ironman pb of 5:06 and a full Ironman pb of 12:21.

Advertise

If you'd like to advertise on The Kona Edge, download our rate card.

Support Us

If you'd like to find out more about becoming a Patron of The Kona Edge, click here.

Contact Us

2 + 11 =