COACH’S CORNER - Reflect, Plan, Run by Nick Muxlow
December 19, 2024
get 2025 started right! nick muxlow is here to guide you in making 2025 your best year yet!
Let’s get 2025 heading in the right direction, there are a few questions but your answers will all come to you relatively quickly. Either answer in your head or jot it down to keep yourself accountable.
While these are with reference to running you can do it about any area of your life. I actually like to break it down into the following 4 areas – Health and Fitness, Work and Wealth, Relationships and Family, Recreation and Holidays.
THE REFLECTION:
- What were my top 3 wins last year?
- What was my most memorable race?
- What was my most memorable experience?
- The area I improved in most was?
- What were the 2-3 things I found challenging this year?
- My top 3 key take aways were?
The Future:
- Based on your reflection, where do you want to improve in 2025?
- What are my top two goal races (3 if you must)?
- When do I need to start focused training for my goal races?
- What can I do between now and when I start focused training to allow me to finish with a smile (have my best success)?
- What new experience do I want to have with my running in 2025? (It could be anything but some prompts; new or different race, run with a group, going on a run camp, trying a rogaine, run in a new place, run in more National Parks)
The Plan
Now it’s time to put a plan in place to make 2025 brilliant.
In my opinion the best time to get yourself motivated for 2025 is not on the 1st January, there is too much happening in the first week of the year. Too many social gatherings, too many holidays and too much freedom. The best time is January the 8th or when you return to work from holidays.
Enjoy 2025, go have a blast!
Enjoy the adventure, embrace the challenge, always have fun and don’t forget to finish with a smile!
Nick Muxlow is the owner of the run shop and head coach at the ultra journey. he is well known for being the author of journey to 100 and allowing runners to to finish with a smile.
Nick will be holding an online annual planning workshop early in 2025, keep an eye on socials for details.
iF YOU WOULD LIKE MORE INFORMATION ON BEING TRAINED BY NIck, CLICK THROUGH HERE TO OUR AURA ENDORSED COACHES PAGE.
Applications for the IAU Asian and Oceania 100K Championships, Bangkok, Thailand, 22-23 November 2025, are now open. About the Event The IAU Asian & Oceania 100 km Championships bring together the region’s fastest road‑ultra athletes. The race is being held in Wachirabenchatat Park, Bangkok. Applications are now open for AUTRA Members wishing to be considered for selection to the Australian Team. Please refer to the documents below for full details: Application Form Selection Criteria GIS Applications close: 8:00 PM AEST, Thursday 31st July 2025 Team announcement: Tuesday 17th August 2025 For any questions regarding the event, the selection criteria, or application process, please email: gary.mullins@autra.asn.au Representing your country is an honour few get to experience. I wish every applicant the very best as we move toward selecting a team that embodies the spirit, strength, and unity of Australian ultra and trail running. Yours in running, Gary Mullins President, AUTRA
OFFICIAL TEAM ANNOUNCEMENT 🇦🇺 Australia’s squad for the 2025 IAU 24‑Hour World Championships Albi, France 18‑19 October AUTRA is proud to celebrate the athletes who’ve been selected to represent Australia in the 24-hour World Championships. The 24-hour World Champs has a rich history in Australia. 57 runners selected since 1990. We know the above athletes will represent with pride, and inspire the next generation. Follow our socials over the next three months and follow the journey of the team.
The AUTRA Committee and members would like to congratulate all athletes selected for the 2025 World Trail & Mountain Running Championships. THE LINE‑UP Female Team: Lara Hamilton Jessica Ronan Emily Bartlett Emily Rogers Ruby Smith Patricia McKibbin Jess Jason Sarah-Jayne Miller Miah Noble Nicole Paton Kellie Angel Cecilia Mattas Hannah McRae Male Team: Fraser Darcy Iain Best Nathan Pearce Michael Kernahan Toby Lang Alec Franzke Tadhg Nolan Robert Shannon Billy Curtis Blake Turner Brodie Nankervis Vlad Ixel Ben Burgess Matthew Crehan Andrew Gaskell Thomas Dade. Congratulations to the coaches and team managers as well. The link to the full team and distances, can be found HERE . Thank you to Australian Athletics in believing and backing our Aussie trail talent. Their support gets the green and gold to the start line in Canfranc-Pirineos. 🙌🇦🇺 Follow our socials over the next 2 months to get to know the athletes. Let’s show the world what Aussie grit looks like. ✊🏽?
Join AUTRA as a State Representative! Are you passionate about ultra and trail running? Want to make a real impact in your state’s running community? We’re looking for dedicated State Representatives to: Promote trail & ultra running locally Engage in the running community and run clubs. Support race directors and represent AUTRA at races including, volunteering, and sharing event highlights Maintain strong communication, share news, spotlight race results and upcoming events, & grow membership benefits What you bring to the team: A passion for ultra/trail running and your local running scene Excellent communication and community engagement skills Current AUTRA membership and availability for bimonthly meetings and weekend events Why apply? It’s a chance to foster regional trail/ultra communities, elevate athlete experiences, and contribute to AUTRA’s national growth. Role Description: State Rep Role Description Applications close: 5pm, Monday 28th July Apply here: State Reps Application Form
This week's report includes results from Ultra-Trail Jervis Bay, Brisbane Trail Ultra, Freycinet Trail Run, the Australian 24 Hour Track Invitational, Red Dirt Backyard Ultra, and Dead Cow Gully
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IN OTHER NEWS
Applications for the IAU Asian and Oceania 100K Championships, Bangkok, Thailand, 22-23 November 2025, are now open. About the Event The IAU Asian & Oceania 100 km Championships bring together the region’s fastest road‑ultra athletes. The race is being held in Wachirabenchatat Park, Bangkok. Applications are now open for AUTRA Members wishing to be considered for selection to the Australian Team. Please refer to the documents below for full details: Application Form Selection Criteria GIS Applications close: 8:00 PM AEST, Thursday 31st July 2025 Team announcement: Tuesday 17th August 2025 For any questions regarding the event, the selection criteria, or application process, please email: gary.mullins@autra.asn.au Representing your country is an honour few get to experience. I wish every applicant the very best as we move toward selecting a team that embodies the spirit, strength, and unity of Australian ultra and trail running. Yours in running, Gary Mullins President, AUTRA
OFFICIAL TEAM ANNOUNCEMENT 🇦🇺 Australia’s squad for the 2025 IAU 24‑Hour World Championships Albi, France 18‑19 October AUTRA is proud to celebrate the athletes who’ve been selected to represent Australia in the 24-hour World Championships. The 24-hour World Champs has a rich history in Australia. 57 runners selected since 1990. We know the above athletes will represent with pride, and inspire the next generation. Follow our socials over the next three months and follow the journey of the team.
The AUTRA Committee and members would like to congratulate all athletes selected for the 2025 World Trail & Mountain Running Championships. THE LINE‑UP Female Team: Lara Hamilton Jessica Ronan Emily Bartlett Emily Rogers Ruby Smith Patricia McKibbin Jess Jason Sarah-Jayne Miller Miah Noble Nicole Paton Kellie Angel Cecilia Mattas Hannah McRae Male Team: Fraser Darcy Iain Best Nathan Pearce Michael Kernahan Toby Lang Alec Franzke Tadhg Nolan Robert Shannon Billy Curtis Blake Turner Brodie Nankervis Vlad Ixel Ben Burgess Matthew Crehan Andrew Gaskell Thomas Dade. Congratulations to the coaches and team managers as well. The link to the full team and distances, can be found HERE . Thank you to Australian Athletics in believing and backing our Aussie trail talent. Their support gets the green and gold to the start line in Canfranc-Pirineos. 🙌🇦🇺 Follow our socials over the next 2 months to get to know the athletes. Let’s show the world what Aussie grit looks like. ✊🏽?
