Operation Move Zoey Dowling

Summary
The conversation covers various topics including marathon training, swimming progress, injury management, supporting runners in ultra races, personal updates and challenges, managing stress and emotions, training and uni commitments, and work schedule and fitness routine. The conversation covers topics such as dedication to fitness classes, different demographics at different times, working out at different times of day, darkness in the morning, daylight savings, short days and snow, being disconnected from school term, combining running and strength training, managing DOMS, the benefits of combining running and strength training, the perception of weightlifting, improving range of movement and technique, and the mental benefits of combining running and strength training. The conversation emphasizes the importance of finding a routine that works for each individual and the benefits of incorporating both running and strength training into a fitness regimen.
 
Takeaways
Training for a marathon requires adjusting the pace and intensity of training runs based on the target marathon pace.
Swimming can be challenging to incorporate into a training routine due to logistical factors, but it offers benefits such as improved fitness and reduced impact on the body.
Managing injuries like plantar fasciitis requires a combination of rest, recovery, and targeted exercises.
Supporting runners in ultra races can be emotionally rewarding but also challenging, as it involves witnessing both triumphs and disappointments.
Balancing personal commitments, such as birthdays and uni exams, with training and work schedules requires careful planning and prioritization.
It's important to listen to your body and allow for rest and recovery, especially when dealing with physical and mental fatigue.
Establishing a consistent fitness routine, even with a rotating work schedule, can help maintain motivation and progress towards fitness goals.

Chapters
00:00 Introduction and Marathon Training
00:30 Swimming Progress and Challenges
06:22 Supporting Runners and Ultra Races
09:43 Personal Updates and Challenges
13:56 Managing Stress and Emotions
15:22 Training and Uni Commitments
23:33 Dedication to Fitness Classes
24:01 Different Demographics at Different Times
25:11 Working Out at Different Times of Day
26:18 Darkness in the Morning
26:42 Daylight Savings
27:13 Short Days and Snow
28:28 Disconnected from School Term
30:19 Combining Running and Strength Training
32:10 Managing DOMS (Delayed Onset Muscle Soreness)
33:02 Benefits of Combining Running and Strength Training
36:18 Perception of Weightlifting
38:48 Improving Range of Movement and Technique
42:25 Mental Benefits of Combining Running and Strength Training
43:28 Maintaining Sanity and Progression
 
Transcript
 

zoey @opmove (00:00.676)sort of necessarily like have a particular structure because it always like takes like a while to get back in the habit of like talking to people. And so but I just was thinking you know what it was I was listening to another podcast that I really like but they were talking about somebody had sent in a question actually one of the musicians from Thirsty Merc I think.
Treacy (00:09.685)Thank you.
Jo (00:10.19)I'm going to go to bed.
Kirsten (00:10.198)Yeah.
zoey @opmove (00:30.436)sort of like a bit of a crossover about how if you run a marathon at a slower pace then in training your marathon pace would be closer to your easy run pace than if you were running it faster and so like would that change how you would do training and a bunch of them were like well I don't really coach anyone who runs a marathon in under three and a half hours.
Kirsten (00:56.91)Yeah.
zoey @opmove (00:58.5)Wow, well that's a giant like gaping hole in your coaching practice that is. But anyway, I just thought we could just sort of like talk a little bit about how our week has been and then we'll just like see what happens and um so how's your swimming been Kirsten?
Kirsten (01

This was recorded in December 2022 after Kirsten and I went on a yoga retreat. As usual, talked about far too many things to summarise but we did touch on burn out, things we'd do differently and answer some community questions. 
Connect with Zoey@instagram@facebook @youtube
SUPPORT THE PODCAST
If you want to learn more about our membership community, check out run club https://opmove.com/run-club/
You can also join our free community group here https://www.facebook.com/groups/opmove
And if you'd like to support Operation Move and receive bonus content, you can support me on Patreon https://www.patreon.com/opmove

This was recorded in December 2022 after Kirsten and I went on a yoga retreat. As usual, talked about far too many things to summarise but we did touch on burn out, things we'd do differently and answer some community questions. 
Connect with Zoey@instagram@facebook @youtube
SUPPORT THE PODCAST
If you want to learn more about our membership community, check out run club https://opmove.com/run-club/
You can also join our free community group here https://www.facebook.com/groups/opmove
And if you'd like to support Operation Move and receive bonus content, you can support me on Patreon https://www.patreon.com/opmove

We recorded this in December last year, but I think you will still get a lot out of it. In this episode we are talking about overwhelm and some of the red flags of your mental health. Sometimes you find them at the doctor or at the gym, or just because everything feels too hard. Running won't fix your mental health, but it can play a big part in helping you to navigate your challenges and in having something that supports you. And if you are struggling because you can't run, then check out these tips on surviving a long-term injury. And if you are really time poor, these ideas for being less sedentary outside of planned training can help too.
This episode is all abut the overwhelm that has resulted in the slow grinding down of resilience over the last few years and especially navigating the challenges of work life, home life, parenting life and all the competing challenges that this comes with.
In this episode we talk about:

Red flags of overwhelm


Can you use a planner or are you too scared to ruin stationery.


The perils of distraction with things that don’t actually matter


Actually writing it down vs using an electronic calendar


Did it happen if you didn’t tick it off


The cruelty of red dots on final surge


Running watch advice - Coros vs Garmin


The Ponzi scheme of home maintenance and emotional labour


The depletion of resilience over the last few years


Developing an early warning system when you need to pull back

How incorrect ideas about running like more is better, harder is better, lighter is better can lead you astray
Maybe you need to rest? Seriously.
 
WATCH ON YOUTUBE
https://youtu.be/Vhvqw_ig8Mk
Connect with Ness@instagram 
Connect with Zoey@instagram@facebook @youtube
SUPPORT THE PODCAST
If you want to learn more about our membership community, check out run club https://opmove.com/run-club/
You can also join our free community group here https://www.facebook.com/groups/opmove
And if you'd like to support Operation Move and receive bonus content, you can support me on Patreon https://www.patreon.com/opmove

If you google 'strength training for runners' you'll come up with a billion results. The problem isn't that we don't know that it's beneficial, the problem is actually getting it done. I've written about developing mental toughness, how to motivate yourself to do hard things and why you need joy, not motivation - but in this episode of the podcast, Jo and I are talking specifically about strength training.
It's easy to downplay the challenges with strength training and put it in the 'just do it' basket. But there can be loads of obstacles - gyms can be intimidating, especially if you aren't used to the environment. You can get caught up in too many options and get overwhelmed. (For some strength apps to get you started you can check out these which are a great option for strength training for runners.) Or you can just de-prioritise it because it's not something you enjoy and yep you guessed it when something is last on your list and last in your heart, it is the first thing that gets skipped.
In this episode we talk about:
What is strength training anyway? Is it strength training or is it cardio with weights?
When you can't get going on your own - how to use group training or individual programming to help you get started or keep going
The big question from the community in run club - 'what motivates you to strength train when running just fills your cup so much more?'
Inspirations from How I Built This - don't fall in love with the solution, fall in love with the problem.
If you want motivation, you are going to need an identified problem that you are trying to solve
Understanding your environmental needs initially
Strategies around habit bundling
Periodising your strength training and cross training depending on your running goals
Second question from the community in run club - can you do too much strength training?
How to assess how you are recovering
Choosing a programming style that works for you
Should you change your nutrition change based on whether you are doing more strength training than running?
How the things you are resistant to are probably clues about things you need to work on
Strength training for confidence building - being able to handle a heavy weight, allows you to handle other heavy weights in your life
Understanding what your physical and environmental barriers are to training
WATCH ON YOUTUBE

 
Connect with Jo@instagram 
Connect with Zoey@instagram @facebook @youtube
SUPPORT THE PODCAST
If you want to learn more about our membership community, check out run club https://opmove.com/run-club/
You can also join our free community group here https://www.facebook.com/groups/opmove
And if you'd like to support Operation Move and receive bonus content, you can support me on Patreon https://www.patreon.com/opmove

In this episode of the podcast, I'm chatting with Ness. She's not been doing a whole heap of running since having a second baby and starting her business, but now she's getting back into a training cycle.
 
We recorded this in November, 2022 and we talk a bit about how she's structuring her training, how she's coping with the demands of parenting and business and life as well as running schedules. And importantly how she approaches things when things don't go according to plan.
 
You can watch this episode on YouTube at https://youtu.be/QAZQcMv-8a4
 
Support the Podcast
You can sign up for run club or for coaching at http://opmove.com
You can support the podcast directly at http://patreon.com/opmove
You can subscribe to the newsletter at https://opmove.substack.com
You can stay up to date on instagram at https://instagram.com/opmove or on facebook at https://facebook.com/opmove
Got questions? Email me at zoey@opmove.com