Running 4 Happiness Project

24/04/2026

23/04/2026

After deciding to take a break from Triathlons and Ironman 70.3s for the rest of the year and refocus into getting these old legs fast again. I've rewritten my program to focus more on running, reducing the swimming and cycling down for the foreseeable future. I have one last 70.3 to go in 10 days at Western Sydney and then it's time to get this old man back to being as fast and aiming for that 5km and 10km personal bests.

But for now I've been slowly transferring the new plan into the current, reducing the cycles and swims and adding in 3 gym sessions and a more targeted approach to running to try to improve my pace. Testing out what works and what needs to be changed.

Last week I did my first double run day with a fartlek and I felt slow and tired. This week I decided to give some 200m intervals a crack and definitely not as fast as I was, but that's the exciting part, I get to work on improving this and seeing what I can do for the latter part of the year. Feeling excited ❤️💛💚

22/04/2026

A great turnout for some trail 400s, one 400 up and one back down with 150m recovery. Top efforts all round, with some super fast efforts. Great work everyone

22/04/2026

Wednesdays are for Upper Body

22/04/2026

Mobility vs Flexibility: What Runners Actually Need

Mobility and flexibility often get used interchangeably, but they’re not the same thing — and understanding the difference can make a big impact on your running.

Flexibility is your ability to move a muscle through its range. Mobility is your ability to control that movement.

For runners, mobility is usually more important.

You don’t just need to reach a position — you need to control it while moving, over and over again, under fatigue.

That’s what running demands.

A lot of runners focus heavily on stretching, thinking it will fix tightness or prevent injury. While flexibility has its place, it doesn’t always translate to better running on its own.

Mobility, on the other hand, helps you move efficiently and stay stable through your stride. It allows your body to handle load without compensating through other areas.

When mobility is limited, you might start to see things like poor posture, overstriding, or excessive movement through the hips and knees. Over time, that can lead to inefficiency and increased stress on the body.

That doesn’t mean you need long, complicated routines.

Simple, controlled movements done regularly — especially as part of a warm-up — are often enough to improve mobility and support better running mechanics.

It’s also important to remember that not every runner needs more range. Sometimes the goal isn’t to move further, it’s to move better within the range you already have.

If you’ve been stretching a lot but not seeing much improvement in how your running feels, this could be why.

If you’re unsure whether you need more mobility, more strength, or just a better balance of both, feel free to reach out. I’m always happy to help you work out what’s actually going to benefit your running.

Simple takeaway: flexibility lets you move further, but mobility lets you move better. For runners, control is what matters most.

20/04/2026

Great work this morning to everyone who braved the cold, especially for some rolling 400s ❤️💛💚

With one up and one down this session starts off challenging and grows tougher with every rep, almost as if the hill is growing 😎.

Strong efforts everyone 💪🏼

20/04/2026

💪 Build Strength. Move Better. Feel Stronger.

If you’re looking to improve your fitness, build strength, and feel more confident in your training, my one-on-one personal training sessions are designed to help you do exactly that.

At Running 4 Happiness Project Gym in Fraser, every session is tailored to you — your goals, your experience level, and what your body needs.

Whether you’re:

A runner wanting to stay injury free and perform better
Getting back into training after time away
Looking to build strength and overall fitness
Or just wanting guidance and structure

We focus on what actually works.

Sessions typically include:
🏃 Movement and form assessment
💪 Strength training tailored to your needs
🔥 Conditioning and fitness work
🧠 Ongoing coaching, support, and progression

This isn’t a one-size-fits-all approach. It’s personalised coaching in a private gym environment where the focus is on helping you improve safely and consistently.

If you’ve been unsure where to start, or you feel like you’re not getting the most out of your training, this is a great place to begin.

📩 Feel free to send me a message if you’d like to chat or organise your first session.

19/04/2026

A quick Round up from the weekend. Our Parkrun crew headed to Coombes this weekend for their Saturday run out. Hosted by two absolute legends Matthew and Amy. Good fun had all round.

Meanwhile Kate and David went to the first ever Parkrun and volunteers as park walkers. They get huge numbers at this event each week and are always on people's bucket list whenever they visit the UK.

It was a relatively quiet Sunday after last weekend and our crew was spread out across Canberra and the mountains for their weekend long runs.

Great work everyone ❤️💛💚

19/04/2026

And it's Monday.... That came around quick. Set up ready for the first session of the day, light frost, clear skies and a slight mist. Weekend wrap coming once I'm back home and can feel my fingers 🥶🥶🥶🥶

19/04/2026

How was your Sunday?

19/04/2026

Well, sometimes you just have to do tough stuff. Today I planned a route off Garmin and when I arrived I realised it was on private property. SO I popped into the visitor centre at Tibinbilla and asked for a route that was challenging but manageable.

The route I got given was manageable but damn it was brutal. Started from the carpark, headed up to Camels Hump Peak, where it was more of a rock climbing expedition from there I followed the peak line running over John's Peak, Tidbinbilla Peak, The Pimple (Best views) and finally Tidbinbilla Mountain before trying to get down Snowy corner track which was super hard decent where o tried not to trip up and roll down the decent.

Super challenging little run, mostly not runnable but I tried on the bits I could. The views and the challenges were just awesome. So much climbing involved at certain points and safe to say I've earned my dinner. 4 and a bit hours to get 17km done, a battle that I'm actually looking forward to doing again.

Watch a 3D video replay of this epic activity on Strava.