Building mentally & physically stronger endurance athletes. Teaching YOU how to train, eat and recover SMARTER so you can RACE HARDER.
25/08/2026
👟👟Which one should you pick?
ASICS Australia Metaspeed Ray Vs Metaspeed Edge
What is the difference and which one should you pick??
I put them to the test so you know where to spend your $$$$
I would love to hear what you think!!
🏃💤Race week isn't just about tapering your legs. It's about tapering your sleep, too.
Most runners nail their taper — cut the mileage, carb up, rest up. Then race morning hits at 6:30/7am and their body has never actually been "on" at that hour. Cue the flat legs and foggy head before you've even hit the start line.
Here's why: your body runs on an internal 24-hour clock, and without any deliberate intervention, that clock only shifts about 0.5-1 hour per day (nih) on its own.
So if race start is meaningfully earlier than your normal wake time, a couple of early nights the weekend before won't cut it — your physiology is still catching up when the gun goes off.
The good news: you can speed this up. Research on timed exercise and circadian shifting found that morning exercise produced a significantly greater phase advance than evening exercise (JCI Insight) — meaning training earlier in race week doesn't just prep your legs, it helps reset your internal clock too.
My race week protocol:
📍 Wake up at (or near) your actual race-start time every day this week
📍 Get outside for light within 30 min of waking — light exposure is the strongest signal your clock responds to
📍 Shift gradually — don't try to jump 2+ hours in one go, your body can't adapt that fast
📍 Train in the morning where you can, to reinforce the shift
I've raced enough marathons and ultras to know — the start line doesn't care how well you tapered your training if your body still thinks it's the middle of the night.
📌 Save this for race week.
👇 Drop a COMMENT and I'll send you my full race-morning routine.
Sources: circadian phase-shift research (PMC9710383, JCI Insight 2020)
🏃LAST LONG RUN💪
Thank you so much to Blackman's Brewery
And Lee Troop for putting on an amazing series of long runs!
TCS Sydney Marathon presented by ASICS is up next with ASICS Australia & iFIT, and I couldn't be more excited.
A few days off, then off to the Gold Coast with Simon Gellibrand and Andrew Shaw for a mini training camp.
1 week off before Geelong Running Festival for THE SHAKA PROJECT 🤙🏼.
2 weeks off before the BIG and FINAL dance at Nike Melbourne Marathon Fest
22/08/2026
🏃🍕 8 days out from TCS Sydney Marathon presented by ASICS and your pasta era begins now 🍝🇦🇺
Carb loading isn't a free-for-all — it's science with good PR:
→ 36-48hrs pre-race: dial UP the carbs
→ Aim for 8- 12 g per kg bodyweight (yes, we're doing math with noodles)
→ Ease off fibre + fat — your gut needs a clear runway, not a traffic jam
→ Mission: pack your muscles' glycogen tanks to the brim
Think of it like fuelling up before a Sydney Harbour ferry ride — you don't want to run out of juice halfway across 😅
More carbs ≠ more is better. It's about topping off the tank, not flooding the engine. Precision beats "just eat everything in sight."
Save this if you are doing a race between now and end of the year.
Save this before race week chaos hits 📌
Do You Carb Load?
BEEN KEEPING THIS QUIET.
I'm running the TCS Sydney Marathon presented by ASICS this year, and I am doing it with ASICS Australia in my corner.
LET'S GO!!
On a personal note this is a very full circle moment for me, one of the first pairs of shoes I was ever gifted as a jnr elite athlete was a pair of Asics.
Crazy that over 20 years later I am once again pulling on their kit.
How you can taper easily and successfully, If you are running
TCS Sydney Marathon presented by ASICS
Geelong Running Festival
Nike Melbourne Marathon Fest
This is a simple formula for a successful taper.
There are, of course, exceptions, and you need to consider the volume and intensity you have been doing leading into your taper.
However, for the most part, rt this should work!
ATHLETE SUCCESS STORY
Justin Mac came to me with a short amount of time to train for his first Marathon, the Sunshine Coast Marathon Festival as a Charity Ambassador for Australian Prostate Cancer and The Hospital Research Foundation Group
Being a firefighter meant dealing with shift work that had lots of unknowns during his shifts. He was also dealing with a knee ni**le that he could not shake.
Training did not go perfectly but he progressed incredibly well in a few short months.
He took the course with the right mind set of getting over the line for his chosen Charity and to prove to himself he can do hard things!
He smashed it in 4:04:00
So proud of you mate, with a bit more time I can see you running a sub 3:30:00 easily!!
🧠🏃3 THINGS TO FOCUS ON WHILE IN DELOAD AND TAPER.
16/08/2026