Running 4 Happiness Project

18/02/2026

This Morning Was Something Special. We kicked things off with a 1km time trial — no easing in, no hiding. Just a clear standard set from the very first kilometre. And wow… what a response. Multiple PBs. Fastest ever efforts.
Everyone stepped up 💪🏻

After a short reset, we rolled straight into a classic Moneghetti Fartlek (2 x 90 sec, 4 x 60 sec, 4 x 30 sec, 4 x 15 sec)
Controlled discomfort. Changing gears.
Learning to stay composed while the legs are burning and the lungs are working overtime.

This session isn’t just about speed — it’s about mental strength. It’s about teaching your body to respond when it’s tired. And every single person leaned into that challenge.

But we weren’t done. One more 1km time trial to close it out. That’s where true character shows up — when you’re already fatigued and you still choose to push. And this group? They stepped up again.

What I saw this morning was passion. Commitment. And the kind of mental toughness that only comes from an inner desire to improve.

I’m seriously proud of everyone. Not just for the times — but for the attitude.
This is how standards are built.
This is how confidence grows.
And this is how breakthroughs happen.
Absolute legends 👏🔥

18/02/2026

Last night the Canberra Marathon Training Group took on some downhill sprints, and my o my did some speed get thrown down! It wasn't just about sprinting though, it was a great opportunity for Coach Kat and myself to check everyone's form at max effort to see if we could make some changes to improve running efficiency. Great work legends!

18/02/2026

DOMS vs Injury: Understanding Soreness

One of the hardest things for runners to learn is knowing the difference between normal soreness and something that needs attention. Push too hard when you shouldn’t and you risk injury. Back off too often and you limit progress. The key is understanding what your body is telling you.

DOMS stands for Delayed Onset Muscle Soreness. It’s the tight, achy, sometimes tender feeling you get 24–72 hours after a new or harder session. It’s common after hills, strength work, or speed sessions. DOMS usually affects both sides of the body, eases as you warm up, and gradually improves over a few days.

Injury pain is different. It’s often sharp, localised, one-sided, and doesn’t improve as you warm up. It may get worse as you run, change how you move, or linger for days without improving.

A simple way to think about it:
DOMS = muscle adapting
Injury pain = tissue struggling

Signs it’s likely DOMS:
Dull, general soreness
Both sides feel similar
Improves as you warm up
Settles within a few days

Signs it may be injury:
Sharp or stabbing pain
One specific spot
Worsens as you run
Causes limping or altered movement
Doesn’t improve with rest

A common mistake is trying to “push through” pain because you don’t want to miss training. Another is panicking over every bit of soreness and stopping completely.
Both can slow progress. Learning to read your body is part of becoming a smarter runner.

This is another area where having a coach can help. A coach can look at your training, your load, and your symptoms and help you decide whether to push on, modify, or back off — instead of guessing.

If you’re ever unsure whether something is normal soreness or something more, feel free to reach out to me. I’m always happy to help you work through it and point you in the right direction.

Simple takeaway: soreness is part of growth, pain is a warning. Knowing the difference keeps you progressing and out of trouble.

Next up we’ll look at when to push and when to back off, so you can train with confidence instead of second-guessing every run.

18/02/2026

🌟 Stromlo Improve Your Running – Starts March 26th 🌟
Ready to build confidence, consistency and real progress in your running?
The Stromlo Improve Your Running Training Group kicks off on March 26th, and it’s designed for runners of all levels — whether you're just getting started or looking to sharpen your fitness.

This group is about more than just kilometres.
It’s about support.
It’s about structure.
It’s about showing up — together.

🔥 What You Can Expect 🔥
• Welcoming, no-ego environment
• Structured sessions tailored to all abilities
• Gradual progression to build endurance and strength
• Accountability and encouragement every step of the way

At the iconic Stromlo Forest Park, we’ll help you build momentum heading into the cooler months — one session at a time.

👟 Community. Consistency. Confidence. 👟
March 26th is your starting point.
All levels and paces welcome. Always. ❤️💛💚

17/02/2026

This is truly amazing! Well done sir

Running Jack Flash! ⚡️

Jack Rayner has become just the second Australian man to break the 60-minute barrier in the half marathon.

Racing in Barcelona, Rayner clocked a blistering 59:51, shaving six seconds off Brett Robinson’s previous national record of 59:57.

16/02/2026

Tuesday Gungahlin crew 👇
Tuesday Gungahlin – Monaghetti Fartlek ✔️
This morning the group took on the classic 20-minute continuous Monaghetti Fartlek — a descending speed session designed to improve running economy, speed, and aerobic capacity by forcing constant gear changes.

The Structure:
2 × 90 sec hard / 90 sec float
4 × 60 sec hard / 60 sec float
4 × 30 sec hard / 30 sec float
4 × 15 sec hard / 15 sec float
All completed continuously with “float” recoveries — not easy jogging, but controlled running.

Why we run it:
This session teaches the body to surge while staying relaxed and efficient. The floats prevent full recovery, meaning you’re learning to clear fatigue while still moving — exactly what happens in races when pace changes or terrain shifts.

Key Benefits:
• Improves aerobic power and speed endurance
• Enhances lactate clearance during movement
• Sharpens leg turnover and neuromuscular control
• Builds mental resilience through constant change of pace
• Reinforces relaxed form at higher speeds

A massive congratulations to everyone this morning. The discipline in the floats and intent in the hard efforts was outstanding. That session requires focus and composure — and the group absolutely delivered.

That’s quality work from the Gungahlin crew ❤️💛💚

Be proud of that effort 👏

15/02/2026

What an amazing weekend! So much to mention!

Let's start with the Parkrun Crew who visited Ginninderra parkrun this weekend. By all accounts everyone did amazing with some fast efforts out there!

Then Sunday we had people all over the place! Congrats to Bev who completed the Tawera 100km and also Michael who completed the miler!!! A huge congrats to both of these amazing individuals!

Amy and Kristine ran the AAA 27km trail run, it was hot out there and they both ran some amazing times! Super proud of both of them.

I myself took on the XTri, a 3.8km swim, 181km cycle and then a marathon. Sadly the race cooked me, I managed to complete the swim and bike leg but missed the cut off. Although a little deflated I was super happy to get this far, as only 40% finished the race and 50% missed sadly never made the bike leg. It was a truly brutal course with 3800m climbing on the bike.

Also a special thanks to Alec who hosted a social run whilst we were away at Tuggeranong Lake. Some big runs done out there with a few over 20kms.

14/02/2026

So today I took on the XTri at Kozzie, a 3.8km swim, 181km cycle with so many climbs and was supposed to run a marathon after. I gave it my all, but the sun was relentless, my body destroyed by sun burn and fatigue and crawled into the bike check in around 40 minutes from the cut off.

It was truly brutal, I've never been tested so much in all my life. Even though I knew I'd miss the cut off I kept moving forward. I had to demount and walk a couple of hills towards the end, but was the last of the 25 people to make it to the bike check-in. So far nearly half the field is a DNF and I honestly wish the best of luck to everyone who is still going. They are frigging awesome.

Although I'm a tad crushed tonight, I know I gave it my all. I've had so many wins along the way, from improving my swimming to becoming a nearly weapon on the bike. Every bit of me is aching right now but I'm still proud to have made it so far. Time to rest up and reset, probably a few days off after 11 hours on the go and my right foot being one big blister 🤣

14/02/2026

When to Push and When to Back Off
One of the hardest skills to learn in running isn’t pacing or form — it’s knowing when to push and when to back off.
Get it right and you build fitness.
Get it wrong and you flirt with burnout, injury, or long plateaus.

There is a time to push. There is also a time to protect yourself. The key is learning to recognise which is which.
You can usually push on when:
You feel general fatigue but no sharp pain
Muscles feel heavy but warm up as you run
Effort feels hard but controlled
Motivation is low but the body feels okay

This is normal training stress. It’s part of adaptation.
You should usually back off when:
Pain is sharp, localised, or one-sided
Your stride changes to avoid discomfort
Fatigue feels deep and constant, not just from one session
You feel flat, irritable, and unusually unmotivated for several days
That’s your body asking for help, not toughness.

A big mistake runners make is thinking that every hard day makes them stronger. In reality, adaptation only happens when the body can recover. Pushing through warning signs doesn’t make you mentally tough — it usually just delays progress.

Another mistake is panicking at the first sign of discomfort and stopping everything. Some soreness and fatigue are normal. The goal is not zero discomfort — the goal is managed stress.

This is where many runners benefit from guidance. A coach helps you zoom out, look at the bigger picture, and make decisions based on trends, not emotions. It takes a lot of pressure off you to constantly guess whether you’re doing the right thing.
If you ever feel unsure whether you should push through or back off, feel free to reach out to me. I’m always happy to help you make a call that keeps you moving forward safely.

Simple takeaway: progress comes from smart stress, not stubborn stress. Listening to your body is a skill — and like any skill, it gets better with practice.
Next up we’ll look at deload weeks and why recovery drives progress, and why sometimes doing less is the fastest way to improve.

13/02/2026

12/02/2026

A huge well done to last nights Canberra Marathon Festival Training Group who took on a progressive run. 20 minutes easy, 15 minutes moderate and 10 minutes maintaining a fast pace. Special thanks for goes to Charlotte for the photos 🙂

12/02/2026

What a session this morning from the Stromlo crew — 400m trail intervals done right.

Today we tackled 400m reps on the trails, combining speed with the added challenge of uneven terrain. Trail intervals demand more than just fitness — they test balance, strength, focus, and adaptability.

Why we ran this session:
Running fast on trails builds a different level of strength and control compared to flat road intervals. It forces you to stay engaged, adjust your stride, and produce power efficiently over varied ground — exactly what Stromlo racing is all about.

Key benefits:
Builds leg strength and ankle stability
Improves running economy on uneven terrain
Develops speed endurance with added muscular demand
Enhances focus and technical trail skills
Boosts confidence running fast off-road

The effort across the group was seriously impressive — controlled pacing early, strong finishes, and great support for one another throughout. Trail speed isn’t easy, but you all handled it like absolute pros ❤️💛💚

That’s how we build strong, resilient trail runners. Huge session, legends 👏