Noosa - Niki Hale

Hi Chris & Mark,

Just a quick note to say thanks for your assistance in getting me through Noosa, and well on track for qualifying for the worlds. I came 16th in my age group this year, I think previously my best was about 32nd, and in such a large race that is good news (and hey I'm not getting any younger).

I was especially happy with my run. As you know I had a stress fracture earlier in the year and did not run much while I was overseas. So I have only been doing run training for about 12 weeks, and my goal was to be able to run under 50 mins as a timed run, then under 50 in a tri by the end of the season. My previous best in a tri was 50:50, when I was at peak fitness in 2006. Last year at Noosa I was at about 56 mins. 4 weeks ago I ran 48:53 at Sydney Striders, but I still wasn't confident I could do this off the bike, and especially not at Noosa where it is so hot & best I've run there is 51.50 (on the shorter course). On Sunday at Noosa I ran 50:06. And the best news is I have no niggles, no injuries, no stitches, so I'm very excited and motivated for Adelaide.

I know I've done a combination of things to get a better running result, including changing my running posture with specific Pilates strength exercises, weekly yoga, and some hill sessions. This variety has kept me on track in a motivational sense. But equally importantly has been understanding how much running to do and what zones to run in. And to not overdo the rest of my training so that I'm training effectively and recovering effectively.

So thanks again

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