<p class="quote" style="text-align: center;"><strong><span style="color: #993366;">“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</span></strong></p>
<p style="text-align: center;"><iframe src="//www.youtube.com/embed/TJXLDlAkIQw" height="315" width="420" allowfullscreen="" frameborder="0"></iframe></p>

<h2><span style="color: #993366;"><strong>My method has three defined stages;</strong></span></h2>
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[button text="1. The Free Falling Running Method" link="/phase1/"]
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	<li><span style="font-size: 12px;">3 unique sessions</span></li>
	<li><span style="font-size: 12px;">Running form analysis</span></li>
	<li><span style="font-size: 12px;">Education for improved running economy</span></li>
	<li><span style="font-size: 12px;">Re-program your technique</span></li>
	<li><span style="font-size: 12px;">Practice with drills &amp; skills</span></li>
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[button text="<strong>2. Intensity</strong>" link="/phase2/"]
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	<li><span style="font-size: 12px;">Assess current conditioning</span></li>
	<li><span style="font-size: 12px;">Calculate efficient training intensity</span></li>
	<li><span style="font-size: 12px;">Education on Zone training</span></li>
	<li><span style="font-size: 12px;">Define goals</span></li>
	<li><span style="font-size: 12px;">Test progress regularly</span></li>
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[button text="<strong>3. Personally Designed Plan</strong>" link="/phase3/"]
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	<li><span style="font-size: 12px;">Consider lifestyle, history &amp; interests</span></li>
	<li><span style="font-size: 12px;">Armed with objective test results</span></li>
	<li><span style="font-size: 12px;">Periodised monthly programs</span></li>
	<li><span style="font-size: 12px;">Defined order of development</span></li>
	<li><span style="font-size: 12px;">Training mind &amp; body</span></li>
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<div><img class="aligncenter size-full wp-image-1194" alt="stage1img" src="http://balancehealthprograms.com.au/wp-content/uploads/stage1img.png" width="220" height="258" /></div>
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&nbsp;
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<h2 class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 26.0pt; font-family: 'Cambria','serif'; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin; color: #548dd4; mso-themecolor: text2; mso-themetint: 153;">PAMPY’S POST 24.14 </span></b><b style="mso-bidi-font-weight: normal;"><span style="font-size: 26.0pt; font-family: 'Cambria','serif'; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">– <span style="color: #17365d; mso-themecolor: text2; mso-themeshade: 191;">Q&amp;A with OLYMPIC GOLD MEDALLIST CHRIS FYDLER</span></span></b></h2>
<p class="MsoNormal">Morning Team,</p>
<p class="MsoNormal">Today’s post features a Q&amp;A with Sydney Olympic Gold Medallist – Swimmer Chris <a href="http://balancehealthprograms.com.au/wp-content/uploads/fyds.jpg"><img class="size-medium wp-image-1508 alignright" alt="fyd's" src="http://balancehealthprograms.com.au/wp-content/uploads/fyds-300x195.jpg" width="300" height="195" /></a>Fydler.<span style="mso-spacerun: yes;">  </span>With 3 Olympic Games to his credit, multiple World records and Australian titles, I would like to know why someone who spent 20 years of their life attempting to swim as fast a possible for 50 seconds (or less), now wants to run a 42.2km marathon.<span style="mso-spacerun: yes;">  </span></p>
<p class="MsoNormal"><b style="mso-bidi-font-weight: normal;">BP:</b><span style="mso-spacerun: yes;">  </span>Thanks Chris for time – I know with your business (Oriel Technologies), a distinguished member of the Australian Olympic Team executive, and your busy family, life must be hectic.<span style="mso-spacerun: yes;">  </span></p>
<p class="MsoNormal">Now then, first up, as Captain of the Australian Olympic swim team in 2000, given the latest media record of the class of 2000, is there any chance we may see you in the media for any reason outside your up-coming athletic endeavours?</p>
<p class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="color: #7030a0;">CF:</span></b> Nice opener Pampy.<span style="mso-spacerun: yes;">  </span>Really helps me relax about the questions you have following.</p>
<p class="MsoNormal"><b style="mso-bidi-font-weight: normal;">BP:</b> Now, as a lean 6’5” 100kg swimmer, blessed with wide shoulders and hips like a snake, why would you want to tackle 42.2kms on feet?</p>
<p class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="color: #7030a0;">CF</span></b>: I’m not one of those guys that can swim all year around.<span style="mso-spacerun: yes;">  </span>I love the ocean swims in the summer and can still be reasonably competitive, but I was looking for a goal over winter.<span style="mso-spacerun: yes;">  </span>For the last few years I’ve run the SMH Half and really enjoyed the process so after a number of beers one night I got a couple of mates convinced that the GC Marathon was a good idea.<span style="mso-spacerun: yes;">  </span>The honest truth is, I need a goal to get out of bed and this seemed like a good one at the time.</p>
<p class="MsoNormal"><b style="mso-bidi-font-weight: normal;">BP:</b> How have you structured your training?</p>
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<p class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="color: #7030a0;">CF</span></b>: I’m limiting to only 3-4 runs per week and have built up to an average between 60-65km per week for the last 6 weeks or so. I generally do;</p>

<ol>
	<li><span style="mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font: 7.0pt 'Times New Roman';">    </span></span></span>an “out and back” of about 18-19 km</li>
	<li><span style="mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font: 7.0pt 'Times New Roman';">    </span></span></span>at your suggestion some interval training (total set about 12-14km) – not my favourite set of the week</li>
	<li><span style="mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font: 7.0pt 'Times New Roman';">    </span></span></span>a longer type run which we have built up.<span style="mso-spacerun: yes;">  </span>We started at 22km and increased every 2 weeks by 4km.<span style="mso-spacerun: yes;">  </span>The last one 3 weeks out from race planned as 36km.</li>
	<li>I have increased my stretching to about 25-30min after each run.</li>
	<li>I do one yoga class of 1 hour/week</li>
	<li>1-2 Glasses of wine each night and a number of beers on weekend.<span style="mso-spacerun: yes;">  </span>The number depends upon whether the Swans are playing at home or not.</li>
</ol>
<p class="MsoNormal"><b style="mso-bidi-font-weight: normal;">BP:</b> Has your diet changed given the obvious change in energy requirements? And are you using fuel on your longer sessions?</p>
<p class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="color: #7030a0;">CF:</span></b> Did your 28 Day reboot at start of program which was a good way to get off the sugars <a href="http://balancehealthprograms.com.au/wp-content/uploads/fydes.jpg"><img class="size-full wp-image-1510 alignright" alt="fydes" src="http://balancehealthprograms.com.au/wp-content/uploads/fydes.jpg" width="300" height="180" /></a>again.<span style="mso-spacerun: yes;">  </span>Generally, diet has been consistent as previously.<span style="mso-spacerun: yes;">  </span>I eat pretty well generally and weight has been consistent for the last 10 years at about 100kg.<span style="mso-spacerun: yes;">  </span>Out of interest, my weight has dropped to 95kg during this prep and I expect to race in a couple of weeks at about 93kg.<span style="mso-spacerun: yes;">  </span>Not a sustainable weight for me, nor something I am really focussing upon. – My daughters think I look sick like Pampy.</p>
<p class="MsoNormal">On all runs over about 20km I am using the Endura gels to balance sugar.<span style="mso-spacerun: yes;">  </span>I find mixing some of the gels in a water bottle and sipping consistently during the run works best for me.</p>
<p class="MsoNormal"><b style="mso-bidi-font-weight: normal;">BP</b>: How is your body holding up to increasing time on land?</p>
<p class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="color: #7030a0;">CF:</span></b><span style="mso-spacerun: yes;">  </span>Seems to be ok at the moment.<span style="mso-spacerun: yes;">  </span>60+km is not something I want to be doing all the time but it seems to be handling at the moment.<span style="mso-spacerun: yes;">  </span>Plenty of stretching and the occasional calf massage has helped a lot.</p>
<p class="MsoNormal"><b style="mso-bidi-font-weight: normal;">BP</b>: What I suspect you have that most of us don’t, is the ability to mentally be ready for the task at hand.<span style="mso-spacerun: yes;">  </span>I see many unfortunately bomb their event through pre-race apprehension and anxiety.<span style="mso-spacerun: yes;">  </span>How do you deal with pre-race preparation - emotionally?</p>

<blockquote>
<p class="MsoNormal"><strong><span style="color: #7030a0;">CF</span>: I suppose the key for me is to have a logical and planned preparation that I know will get me in the condition to perform where I want.  Having a longer preparation helps too, as any sickness or injury has a much smaller effect.  On race day, my focus has always been about execution of a race plan, and whether that is a 22sec 50m freestyle or 3:30min 42km run, I don’t approach it any different.  I will have a plan for the day, a couple of things that I monitor before and during the race.  Whilst I set goals for myself prior, race day for me is about not making mistakes.  I find focussing on process rather than result lessens the nerves.</strong></p>
</blockquote>
<p class="MsoNormal"><b style="mso-bidi-font-weight: normal;">BP:</b> (I ask this question to all my Q&amp;A’s) – what was your best swimming race weight? And, what will be your weight be on marathon day?</p>
<p class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="color: #7030a0;">CF</span></b>: I raced at about 92-93kg.<span style="mso-spacerun: yes;">  </span>I will be around that on race day, however sadly it will be distributed differently.</p>
<p class="MsoNormal"><b style="mso-bidi-font-weight: normal;">BP:</b> Would you like to offer us a goal time for your up-coming Gold Coast marathon – and will you use a race plan (eg pacing strategy)?</p>
<p class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="color: #7030a0;">CF:</span></b> I am looking at 3:30 for the race which is about 5min/km pace.<span style="mso-spacerun: yes;">  </span>I have focussed my preparation around this and <a name="_GoBack"></a>hope that I can get through the last 8km ok.<span style="mso-spacerun: yes;">  </span>The first 30-35km will all be about pace and heart rate for me. – Thank goodness it’s so flat:).</p>
<p class="MsoNormal"><b style="mso-bidi-font-weight: normal;">BP:</b> Finally, you were a member of the 4 x100 Freestyle Gold medal (World record)  <a href="http://balancehealthprograms.com.au/wp-content/uploads/fydes-2.jpg"><img class="size-full wp-image-1511 alignright" alt="fydes 2" src="http://balancehealthprograms.com.au/wp-content/uploads/fydes-2.jpg" width="264" height="191" /></a>winning team in Sydney 2000.<span style="mso-spacerun: yes;">  </span>But let’s be honest, no Thorpey, no medal.<span style="mso-spacerun: yes;">  </span>How often do you thank him?</p>
<p class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="color: #7030a0;">CF</span></b>:<span style="mso-spacerun: yes;">  </span>Klimmy breaking the world record in the first leg helped a bit, but honestly, I carried those guys!</p>
<p class="MsoNormal"><b style="mso-bidi-font-weight: normal;">BP:</b> Thanks for your time today Chris and best of luck in your marathon – pace smartly.<span style="mso-spacerun: yes;">  </span></p>
<p class="MsoNormal">Chris’ Sydney 2000 Gold medal swim FYI</p>
<p class="MsoNormal">https://www.youtube.com/watch?v=m2IGm4UC73U</p>
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