Callmecoachrod

Things I wish I knew earlier in my running journey...

I am still learning and growing. If I can do it, so can you!

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Any questions/comments? Connect with me here https://beacons.ai/rodwynisaacs or on social media

Marathon build up starts on 9 July 💥

I am so happy with my base, feeling in great shape AND mentally fresh for the GRIND ahead 🐎.

Let me work for it 🏆

I am still learning and growing. If I can do it, so can you!

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Any questions/comments? Connect with me here https://beacons.ai/rodwynisaacs or on social media

Running in some of the most beautiful cities in the world

Run the world 🌍 I have run in some of the most beautiful cities in the world! Can't wait to explore again... #callmecoachrod #runningislife #runner #marathoner #ultrarunning #callousmind #justdoit #runningtips

Variety 📋📝🗞️

Running is often used as a metaphor for life due to the many parallels that can be drawn between the two. Endurance and perseverance, obstacles and setbacks, discipline and commitment, balance and goals!

I would add VARIETY and CURIOSITY in there as well! I was too OCD about my training and my goals. And while you must work hard, adding something different keeps things interesting and balanced!

Cross country, time trials, trail runs, fishing, exotic drinks and the like 😁. This base building season has had VARIETY! From filleting fish to home kills (sheep that is 🤣), from exotic drinks to getting lost in the mountains, I have had an eventful base building season.

From July, I RAMP IT UP 💥💥💥

Let's go, let's go.... Holidays over 💪

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🏆attention athletes🏆

Here are 3 examples of fatigue based workouts you could try to improve your 5000m time.

Choose 1, and send it 🐎. Try to finish your workout stronger than you started.

Any questions/comments? Connect with me here https://beacons.ai/rodwynisaacs (link in bio) or on social media

Running has the remarkable power to transform every aspect of your life, transcending mere physical exercise to become an extraordinary catalyst for holistic well-being. With each stride, your body grows stronger, building endurance and unleashing a vitality that spills over into your everyday existence. But the transformative power of running extends far beyond the physical realm.

As your feet pound the pavement, a profound mental clarity emerges, allowing stress to dissipate and worries to fade away. Your mind becomes a sanctuary, filled with clarity and focus, as running grants you the space to unravel your thoughts and discover new perspectives.

More than that, running cultivates a resilient mindset, one that carries you through the toughest of challenges on the road and in life. The kilometers you conquer become a metaphor for perseverance, teaching you to push through obstacles, embrace discomfort, and realize the extraordinary potential that resides within. With each run, you find yourself embracing a life-changing paradigm shift—a testament to the incredible power of running to elevate your physical, mental, and mindset to astonishing heights.

I am still learning and growing. If I can do it, so can you!

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Any questions/comments? Connect with me here https://beacons.ai/rodwynisaacs or on social media

Six keys to UNLOCK mental & PHYSICAL GAINS?

🔴MOVEMENT - preferably 60 mins a day (run, cycle, karate, anything). Our bodies are made to move. Did you know that 95% of males + females will NEVER sprint [maximal effort for a short time] after the age of 30 😬

🔴HYDRATION - water, electrolytes, lemon, salt, tumeric. Research Darin Olien and listen to his take on hydration.

🔴SUNLIGHT - go outside around sunrise & sunset. So much research supports this statement.

🔴QUALITY SLEEP - create sleep habits & routines. As above 🙄. Backed by research.

🔴NUTRITION - mostly fruits & veggies and minimally processed foods. As above 🙄. Backed by research, and you can feel it in your body. STOP EATING SO MUCH CRAP, please! Your body, and spouse, and kids, and future kids, and future grand kids will thank you.

🔴SOCIAL CONNECTION - quality time with those who uplift you. Well, we know thanks to the pandemic.

Want to improve your physical health?

Research shows these four (4) pillars are the fundamentals to health and longevity.

Each pillar is quite simple actually, but thanks to an abundant supply of information, confusion reigns.

1. Strength: men and women MUST do some form of resistance training (you dont necessarily need a gym contract)

2. Stability: the ability to maintain postural equilibrium and support joints during movement (ever heard of someone slipping a disc while doing a basic activity)

3. Aerobic capacity: the point at which your body is using as much oxygen as it can, as efficiently as it can. (conversational pace jogging, cycling, rowing, etc)

4. Anaerobic capacity: maximal work performed during maximum-intensity short-term physical effort (we only require small doses of this type, but it is vital)

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What do real men do?

They move from heroic individualism to consistent collectivism. Choose when to be the lion and when to be the lamb.

Greater love has no one than this, that someone lay down his life for his friends (wife/family/community). John 15v13

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do hard things? yeah right 🙄

I decided to mix things up, and do a trail run. I knew it would be raining but I told myself that the combination of rain, hills and mud would be good mental training. I also thought I would finish the 22kms in like 2 hours. Man was I wrong.

Well, check the video where I am not smiling any longer 😱. It took me 3h30 as it was just a muddy obstacle course! Without being dramatic, I could have literally fallen off the side of a mountain. Anyway, my quads are on fire (slippery downhill running), I have chaffing for days but I am so glad I did it.

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https://beacons.ai/rodwynisaacs

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rodwynisaacs - Link in Bio & Creator Tools | Beacons | Every man asks himself this difficult question What am I capable of Using physical activities as the perfect crucible I am working on my body mind and soul to reach my potential.

For those who prefer Spotify

Listen to the most recent episode of my podcast: Episode #5: Mindset https://anchor.fm/rod-isaacs0/episodes/Episode-5-Mindset-e22l68m

For those who prefer YouTube

https://youtu.be/O1FQqdCsGXI

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💥Race Recap (Half Marathon PB)💥

After 16 weeks of preparation, I raced the annual Waterfront Half Marathon in Auckland. My previous time for this race was 1h12 in 2021, which was the last time I raced this distance.

Now, in 2023, I finished the race in 1h10.01. Yes, two seconds from sub70 minute half mara. Podcast link https://anchor.fm/rod-isaacs0/episodes/Episode-4-Race-recap-Half-Marathon-PB-e227bf7 gives you a 10 minute recap of the last 16 weeks and race day.

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He said, “Don’t be afraid. I know you’re looking for Jesus the Nazarene, the One they nailed on the cross. He’s been raised up; He’s here no longer. You can see for yourselves that the place is empty. Now—on your way. Tell His disciples and Peter that He is going on ahead of you to Galilee. You’ll see Him there, exactly as He said.”
Mark 16:6‭-‬7 MSG

🎈Advice?Tips?Tricks?Opinions?🎈

With information at our finger tips, we've become "experts." Everyone knows something about something. It's the same in the health and fitness industry! And when the scientists and researchers can't agree on matters (food groups, training types, body types, etc) well in walks the "expert" who spent a few minutes on google.

Well, google Max Planck Chauffeur knowledge and read that story 🤣.

One is Planck knowledge, the people who really know. They've paid the dues, they have the aptitude. And then we've got chauffeur knowledge - they've learned the talk.

Be careful who you listen to. Free advice may cost you down the line.

I am a sports scientist, teacher, coach and practitioner with 15 years experience in the industry. I am a lifelong learner in all things physical, mental and cognitive.

I can help you. My advice is "free" as in no cost to you BUT it came at a cost to me (early mornings, exams, university fees, training sessions, failures, experiences).

Any questions/goals/dreams but dont know where to next? I can help.

DM me, lets chat! My goal in life is to fulfill my potential and help you fulfill yours.

said "physical training is the perfect crucible to learn how to manage your THOUGHT PROCESS because when you are working out, your FOCUS is more likely to be SINGLE-POINTED & your RESPONSE to STRESS & PAIN is IMMEDIATE & MEASURABLE"

I've been grinding for 4 years to build my "cardiovascular engine" to run fast distance events. While the science of training & progressive overload is sound, I unfortunately have only begun to tap into the mindset required to my potential.

Its been a great 6 months! PBs in the marathon (2h31), half marathon (1h10) and 5000m track (15m20s) BUT its time to take it up a notch.

Embrace the boredom of consistency! Armor the mind! Answer the question every man asks himself "WHAT AM I CAPABLE OF?"

🚨New podcast episode🚨

Nutrition for health, longevity & performance!

In this episode I detail what nutrition looks like in the areas of health, longevity & performance. I share my nutrition guidelines, which have helped me stay in shape & improve my performance! I am 37 years old & just ran a 15.20 5km. My nutrition plan plays a HUGE role in my training, recovery & performance.

Episode on Spotify & Anchor

https://anchor.fm/rod-isaacs0/episodes/Episode-3-Nutrition-for-health--longevity--performance-e208uut

Episode on Youtube will be uploaded shortly...

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🚨MY NUTRITION PLAN TO FUEL MY TRAINING🚨

No use talking about race day nutrition if I don't get it right MONTHS before the race!

Question: With so much info out there (keto, paleo, vegan, etc), what's best?

Answer: it depends 🤔 (not the answer you were looking for).

We all want the simple answer, do 1.2.3 but it doesn't work like that. IT DEPENDS on so many factors (age, race distance, level of experience, history, etc). BUT, one thing is common amongst researchers, practitioners and athletes!!!

Lots of fruits and veggies combined with an adequate daily intake of protein and fat. And.... a healthy spread of superfoods 🍌🍉🥑🥦🥜.

So, how much and when? Well, IT DEPENDS 😉.

Stay tuned to my podcast and youtube channel for a deep dive into MY nutrition plan.

And remember the old saying, "you can't out-train a bad diet." Then also remember that it took time to build the body you currently have, and it will take time to build the body you want to have 😉.

Thanks for voting for the next episode topic - NUTRITION.

🚨Episode upload🚨

Episode 2: Marathon Training Fundamentals.

In this 15-minute episode, I give you an insight into the fundamentals of my programme. How do I get race ready? I detail aspects of my weekly training plan, my sleep habits, my thoughts on hydration (not just water) and a few other fundamentals. Play it while on your to work, while you make a coffee or during your warm up before a session.

On Spotify and Youtube!
Spotify: Call me Coach
Youtube: Call me coach Rod

https://anchor.fm/rod-isaacs0
https://youtu.be/FFJ48CCn54Q

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😴Rest days for older athletes😴

There is a difference between rest days and recovery days!

Rest day = no training
Recovery day = very easy training

INTENTIONAL & STRATEGIC REST WILL:
💥reduce injury risk
💥prevent mental burnout
💥restore glycogen stores
💥repair soft tissue damage

As an older, amateur (unpaid) athlete I have to balance many aspects of my life. Marriage, parenting, work and social life to mention a few. So I am INTENTIONAL & STRATEGIC about my rest and recovery days. Today, I was flat! After too many consecutive days of training, I only had a few kms in the legs today so I took a break.

I have become more "in tune" with my body and know when to push and when to rest. I suggest a full rest day once per week and a recovery day every other day. There are nuances to this so let's chat if you have questions.

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# oldernotslower

🚨start with WHO you want to BE🚨

When I was younger, I would strive to do! As I matured, got married and became a father, I realised that it was more important to think about WHO I wanted to become. For me, for my wife and my children.

Everything I do now is anchored in WHO I want to be, for me and for them. Pushing my body PHYSICALLY has been the catalyst to improve me MENTALLY.

Keep at it! Small, consistent effort is a powerful multiplier.

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💥Races💥

If you want to improve, enter races. No matter where you are on this journey, NOTHING will motivate -and add discipline- like races.

The collective camaraderie of a running event is unique. No one cares about how you look or what you wear. People encourage each other and motivate one another to keep at it.
Check out some of my race faces 🤣.

Entering a race will do the following:
1- provide a definite timeline (race day)

2- give you an idea of the effort required (5km is different to a 42km)

3- provide support (from those you know and others on the course- OTHER RUNNERS, THE OFFICIALS AND MARSHALS ARE AWESOME)

4- become ADDICTED to race day feels 😍

Either way, you are going faster than the person on the couch 😉.

Any questions/comments? Connect with me on Strava, Instagram or Facebook. 

Help page by following me on FB & IG. Share my page with someone that might find it helpful.

🚨weekly vs monthly mileage🚨

Truth bomb 💣 - the answer to most running questions/hopes/goals/dreams is MORE MILEAGE. Not recklessly adding mileage as most people get injured by doing TOO MUCH, TOO SOON. Be patient and be consistent! Track your MONTHLY mileage by trying to increase overall mileage by 5-10% per month. Obviously there is a limit, and nuances, to this!

Irrespective of race distance, I generally do about 450kms per month. In marathon season, that increases to about 600kms per month.

There are many variables to this and each person is an individual athlete, so be sure to speak to someone who knows what they are doing before drastically increasing mileage. Heard of 100 mile (160km) weeks? Yeah, they are usually followed by 20km weeks. I do 100mile weeks after 12-16 weeks of marathon training.

Any questions/comments? Connect with me on Strava, Instagram or Facebook.

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Admit it! You can relate 🤣. With SO information out there, I don't know which is best 😤.

Fortunately, the FUNDAMENTALS remain the SAME!
#1 know how to fuel your training

#2 understand your nutritional demands during training

#3 add healthy fats to aid recovery and training

#4 balance is key (I love my beer and burger days 😎) *as a father / daughter tradition, we make our own patties --- SO MUCH FUN!

#5 optimize your protein intake, especially in the evenings for older athletes

#6 capitalise on the benefits of endurance superfoods (nuts, flax and chia seeds, avocados, dates, coconut, bananas, sweet potatoes, quinoa, rolled oats, dark leafy greens)

#7 keep well hydrated (not just water). Drink electrolytes daily! Before, during and after training.

I'm back!!!

I took a break from posting about racing, training and tips because I had a few challenges mentally and physically.

I am back to give you an ALL ACCESS view (videos, photos, training details, failures and successes) into how I balance life, goals, dreams and training. To add some spice to the experience, you'll get to see me PUNISH my body through some gruelling workouts.

In addition to this, I added a podcast, twitter and youtube - loading⏳- for valuable insight. I'll be interviewing and commenting on LIFE, BUSINESS & HEALTH from aspects other than running as well.

Call me coach 😎