Episode 103
2018-03-15
HostsMelissa Erbacher Scott Trickett
GuestSteve Dinneen
Show notes
The parkrun adventurers are all about the minutes this week, and finding mojo we didn’t know we lost! And we’re back on the couch with Coach Dinneen who gives us training tips on aiming for parkrun PBs, hill running, shoe strategies and more.
Enhanced transcript
Checked transcript — speakers named, sound described, segments marked.
Read the transcriptGuests
Steve Dinneen
His 1,000th consecutive day of running, rotating multiple pairs of shoes to avoid injury, a listener question from Ryan on a training week aimed purely at a 5K/parkrun PB, uphill and downhill running technique, and whether the 10% rule applies to Mel's run-the-date challenge.
In this episode
On the Couch with Coach Steve
Recurring coaching segment with Steve Dinneen, who has just completed his 1,000th consecutive day of running. Covers shoe rotation to prevent injury (Brooks, cycling two-plus pairs so the midsole rubber can decompress, new shoes for long runs / old for short), a listener question from Ryan on structuring a training week when the only goal is a 5K/parkrun PB (minimum three runs: parkrun, a longer 7-10K run, and a faster session, with easy jogs added), uphill and downhill running technique (arms dictate the legs, short arms up, low and wide arms downhill, arms as a handbrake to stop), and whether the 10% rule applies to Mel's run-the-date month (it doesn't strictly at low volumes; foam roller, spiky ball, massage, hydration and iron instead).
Launches and anniversaries ("Where is the cake?")
Cardwell (QLD) launch was cancelled the previous week due to flooding and is rescheduled for this weekend; Coombs in the ACT launches as that territory's first trail run and first 2018 launch; Forest Lake in southeast Queensland is a second Queensland launch. Anniversaries at Campbelltown (NSW), Maylands Peninsula (WA), Rockhampton (QLD) and Yamba (NSW).