BE WILDER. PLAY WILDER. PERFORM WILDER.
  • ABOUT
    • BIO
    • COACHING ETHOS
    • MEDIA
    • Contact
  • BOOKS
    • MEMOIR
    • TRAIL RUNNING GUIDEBOOK
    • Free Training Planners
  • PODCAST
  • TOURS
  • SERVICES
    • TOURS
    • PERFORMANCE COACHING
    • SPEAKER
    • FREE TRAINING PLANNERS
  • BLOG
  • FIND YOUR FEET
  • Wilder Trails
CONTACT ME
  • ABOUT
    • BIO
    • COACHING ETHOS
    • MEDIA
    • Contact
  • BOOKS
    • MEMOIR
    • TRAIL RUNNING GUIDEBOOK
    • Free Training Planners
  • PODCAST
  • TOURS
  • SERVICES
    • TOURS
    • PERFORMANCE COACHING
    • SPEAKER
    • FREE TRAINING PLANNERS
  • BLOG
  • FIND YOUR FEET
  • Wilder Trails

13/5/2020

Be Your Own Champion

 
Picture


​At the end of 2005 I teetered on one leg, wondering how I was ever going to return to my competitive dreams. An ankle reconstruction threatened my future sporting career. Following this, life threw even more curve balls my way and I felt like I was stuck in a hole. But what kept me alive was a big, hairy, audacious dream. I wanted to be a World Champion!

When the day of the Junior World Titles in Lithuania arrived, I knew I would win. This was an ego-aside moment. Rather, there was simply no alternative. I was so prepared, mentally, physically and even spiritually, that the result was inevitable. I had done the work, tested my tools, and mentally rehearsed through all the challenges that might hit me in the race. I had stood on the tops of mountains and said my silent prayers, run through the moments of doubt, and through all of it, I had found utter joy in the journey to be there in that World Championship moment. Yep, I was so damn ready to be a World Champion.

I want this sure-fire confidence for you too. I want you to be your own champion! Damn it, I want it for me again too because there is no greater feeling than running along a wilder trail with self-confidence fuelling your engines.



READ MY MEMOIR

Read More

31/7/2019

Comments

WHAT TO EAT BEFORE A RACE?

 
Today I received an email from a reader with an important question - ​'What do I eat before  race?'. She had read in my The Trail Running Guidebook where I recommend to simplify our diet in the last few days before a race, focussing on lower fat, lower protein meals. In the book I suggest - WHITE, FLUFFY, STARCHY. So her question was, 'What are some examples of white, fluffy and starchy foods that I should eat in the days leading up to a race?' Here is my reply:

Read More
Comments

4/4/2019

Comments

LEANING INTO LONG MISSIONS

 
Picture
This blog contains information that I recently shared with the 809 athletes who are utilising my Ultra Trail Australia Training Planners & The Trail Running Guidebook for the upcoming 2019 UTA100, 50 & 22km events. The advice is relating to how to conduct your longest training missions which for the 100km athletes is up to 8hrs in duration. I hope you also find it useful!

Read More
Comments

30/1/2019

Comments

A Q&A WITH HANNY ALLSTON ON HER RECORD-BREAKING CRADLE MOUNTAIN ULTRA-RUNING RACE

 
Picture
An interview with Find Your Feet Australia

Read More
Comments

14/1/2019

Comments

CONQUERING THE SIX FOOT TRACK MARATHON

 
Trail Runner NZ Magazine Article
Written By James Kuegler ​
Picture
The following blog post is a recent interview I did with James Kuegler on my experiences with the Six Foot Track Marathon.
​
I do have a Training Planner available for this event if you are interested in taking on the challenge of the Six Foot Track Marathon Race and would like a guide for a sustainable training method that I use. 

Read More
Comments

19/10/2018

Comments

TO CAFFEINE OR NOT TO CAFFEINE? THAT IS THE QUESTION!

 
Picture
​

As a performance coach specializing in trail and ultra-distance running, I am frequently asked about the use of caffeine a supplement to performance.  With almost every sports nutrition brand providing caffeinated options, from gels to chews to beverages, I believe it is important to address the question – to caffeine or not to caffeine?  Sadly, as you will soon find out, whilst there are some good rules to abide by, everyone is different.  Using caffeine requires you to understand the science, your own body’s response to this common stimulant, and then to deliberately practice and observe its effects during exercise.

Read More
Comments

18/10/2018

Comments

SHARING RAINBOWS: LESSONS IN CONNECTION FROM JAPAN

 
Picture
I am running along a wild trail in Japan, entering into the Zen state that occurs soon after the ‘I am getting a little tired’ point, and shortly before the second-wind gusts you back onto your feet.  In this internal bubble, time loses all meaning, and thoughts come and go like the breeze that hits me each time I crest onto another jagged ridgeline. Sweat is dripping down my forehead, seeping down my neck, before finally making it into my undies. Moving along this trail, far from the wandering crowds, and well beyond reach of emails, phones and all that ‘life’ stuff, I think I am in heaven.  And, from the depths of this meditative state, I feel completely connected to my rawest self.

Read More
Comments

5/5/2018

Comments

THE MUDDY AVENUE TO SELF-DEVELOPMENT

 
Picture
As featured in Travel. Play. Live Magazine, Autumn 2018
 
Mud between my toes.  Mud etched into the lines of my hands.  Mud spots on my cheeks, both facial and I am sure, other.  Mud masking the scratches across my legs, the downside of this dense south-west Tasmanian scrub.  I have pain in my lower back, jarred from all the ducking beneath and leaping over the maze of toppled trees, their lifespan shortened by the roaring forties that rip through here.  If I am not buried in this confusion of fallen limbs, I am vaulting from button grass to mud bank, trying to avoid the deepest holes.  I can hear Dale behind me.  Deep breaths expired, the squelch of his shoes and the occasional humorous remark at our predicament as he flings himself across, and sometimes into, each muddy void.

Read More
Comments

29/10/2016

Comments

I AM ENOUGH: AN ARTICLE ON EMBRACING VULNERABILITY

 
Picture
This article was featured in the latest "Travel Play Live" magazine:

I am doubled over.  With hands on hips, I gasp air into my lungs.  My head feels heavy and achy… a dull throb enhanced by the altitude.  This Italian mountain is a beast!  I look up to where the trail squiggles near vertically above me and try to make out where the track crests the pass.  It is somewhere up there where the bare rocks merge into the mist.  I look down.  My hotel where everyone else is still sleeping is just a mere 100m below me.  I have barely started and I am feeling… vulnerable.

Read More
Comments

1/3/2016

Comments

THE SWEAT RATE TEST

 
The Sweat Rate Test. It is important to develop an understanding of your sweat rate so that you can develop a thorough understanding of your sweat losses during an event.

The easiest way to measure your sweat rate is to weigh yourself without clothes on before and after exercising for one hour, taking note of the climatic conditions you were exercising in.

Method
  • Weigh yourself without clothes on before you head out to train.
  • Conduct one hour of training in as similar conditions to race day as possible. intensity, pace and discipline. 
  • After one hour, return home, strip down, thoroughly dry your skin and hair, and then weigh yourself again.

Results: 
Assuming you did not use the toilet or consume any fluids during exercise, your weight loss is your sweat rate.

1kg of weight lost = 1L of fluid lost

If you drank any fluids or used the rest room between the two weight samples, you will need to include both of these estimated weights in your calculations.
  • Add any fluids consumed to the amount of weight lost
  • Subtract estimated bodily void weight from the total weight lost.

Important Considerations:
Weather and climatic conditions strongly influence sweat rates.  For example, on a cooler overcast morning you will loose less sweat volume than on a hot, humid morning.  Therefore, be sure to record the heat, humidity and weather conditions in your sweat test and repeat the test in cool, humid, windy and hot conditions.

Sweat rate also changes with pace and effort increases.  For example, if you monitored your sweat rate for a shorter ½ marathon race pace and then want to step up to a 50 or 100km race that requires a lower effort over a prolonged period of time, you will need to conduct the above tests again to highlight the new effort zone.

Conclusion:
Now that you know your sweat rates, you now need to develop an understanding of how much fluid replacement your stomach can tolerate.  For more information on how to rehydrate during events, you may like to read the article Hydration for Endurance Performance

For a comprehensive understanding on sports nutrition & hydration read: Sweat. Think. Go Faster by Darryl Griffiths
See our comprehensive Sports Nutrition range for Trail Runners HERE
Comments

1/1/2016

Comments

HYDRATION FOR ENDURANCE PERFORMANCE

 
We have all heard that our bodies are comprised of mostly water.  A 60kg individual is composed of around 48kg of water in which all their body’s biochemistry will take place.  Water has a number of other functions in the body - evaporative cooling, glycogen storage and maintaining electrolyte balances.  The loss of even a small proportion of this fluid (ie. 2% of body weight) can significantly reduce body functions and for athletes, performance.  It can also be life threatening.  When we consider that this is only 1.2L in our 60kg athlete, we begin to realize how significant the process of optimal hydration is.

Read More
Comments

31/5/2015

Comments

DO YOU FUEL YOURSELF ADEQUATELY?

 
Thousands of runners recently attended the Ultra Trail Australia 100 and 50km races in the Blue Mountains. Sometimes it is hard not to be amongst the racing. However, sitting on the other side of the fence whilst the action gallops past gives a wholesome insight into the nutrition & hydration strategies of athletes. 

Three Classifications of Athletes
In the race, we observed three types of athletes:

Read More
Comments

1/3/2015

Comments

SIX FOOT TRACK RACE REVIEW

 
Picture

I was anxious for the race on Saturday. Excited, but anxious. I wasn’t scared about breaking records or standing amongst a cohort of amazing elite runners. No, I was scared for the same reason as any other athlete there – will I finish? How much will it hurt? And most importantly, can I run well enough to feel content with myself afterwards? After all, can there be any greater emotion than contentedness? 

In the week leading in to the race I allowed myself to feel scared. As Henry Wadsworth Longfellow explained – ‘For after all, the best thing one can do when it is raining is let it rain.’ And through my life experiences I have come to realize that some of the things that rightly scare us can also become our greatest strengths.

Read More
Comments

29/12/2014

Comments

DIET PATTERNS OF AN INJURED ATHLETE - PART 1

 
Since the start of 2014 I have been battling return from an Achilles injury. I do not use the word battling loosely as this is what it has been. A battle. I have tried just about every quick remedy I can. In this order I have tried and mostly failed: ​

Read More
Comments

2/12/2014

Comments

DIET PATTERNS OF AN INJURED ATHLETE - PART 2

 
Picture
This is Part Two of my article series -Diet Patterns of an Injured Athlete. What a can of worms I have opened for as you will soon find out, there will be a Part Three!

In Part One, I wrote about my battles with inflammation and Achilles Tendonitis, describing how I had tried just about every form of treatment for my stubborn injury. After 9 months I began to query my overall health, eventually reaching a point where I realized there must be more at play than just my running, training and biomechanics. What I now believe was occurring in my body was an accumulation of stressors that were inhibiting my body’s ability to recover from my chronic injuries and training loads. 

Read More
Comments

    Author

    Write something about yourself. No need to be fancy, just an overview.

    Archives

    February 2021
    January 2021
    December 2020
    October 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    October 2019
    September 2019
    August 2019
    July 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    October 2018
    May 2018
    January 2018
    December 2017
    October 2017
    May 2017
    February 2017
    January 2017
    November 2016
    October 2016
    August 2016
    March 2016
    January 2016
    August 2015
    June 2015
    May 2015
    April 2015
    March 2015
    December 2014
    October 2014
    July 2014
    December 2013
    May 2013
    February 2013
    September 2012
    June 2012

    Categories

    All
    Coaching
    Environment
    Health
    Nutrition
    Orienteering
    Performance
    Podcast
    Pregnancy
    Psychology
    Recovery
    Reviews
    Tours
    Training
    Travel

    RSS Feed

ABOUT

ABOUT HANNY
COACHING 
SPEAKING

RESOURCES

PODCAST
BLOG
TOURS

SUPPORT

CONTACT
​FIND YOUR FEET
GUIDEBOOK
HANNY ALLSTON