3 GOLD, 3 PBs… in the pool!



Today was the first time i swam State in almost 15 years. After jumping in the pool almost 3 months ago, never would i have expected to be swimming pb’s. I swam a pb in the 100m freestyle and swam well under the 1:10 goal, followed by breaking the 35 second barrier in the 50m backstroke and also swam the 200m back stroke for the first time. The toughest race of the day definitely was the 200m backstroke, particularly in the last 50m where my shoulders and arms were both tiring. Similar to running it was mind over body and i finished cracking the 3 minute barrier which gave me some confidence with some of the longer form races.
The overall competition was ran so well and everyone at Ryde MSC was so supportive along with all the other swimming clubs which gave a great community feel to the carnival.

I will be focusing now on nationals which will be next year in 2017 and may even try some open water swimming before i start Triathlons.







“It’s good to be back” are the word which summarise the last two months of training. In August i decided to join the Ryde Aussie Masters Swimming club to help with my breathing for running and so far it’s been the best decision i have made. Back in primary school and the early high school days i use to be an elite junior swimmer training 6 sessions a week with the Ryde Swimming Club. As my running developed from a junior into my teenage years the demand for sessions substantially increased,  so the swimming slowly faded away as it was almost impossible to do both and pretty hard on my parents to be driving back and fourth.
I started swimming when i was 3 year old in order to help my asthma and it definitely fixed it. Almost 15 years on, i have decided to get back into the swimming because i’ve realised how important the swimming is to my overall endurance as a distance runner. I was a little nervous getting back into the pool after such a long time bur it’s amazing how much form technique is still with you when you start swimming again.

Since joining RAMS i have competed in 2 club carnivals and looking at competing in state age next month and maybe national age next year. The main thing is though is that it has been the squad swimming which has really helped with my overall endurance with the running.
Since having my heatstroke 2 years ago i have had to pay close attention to my breathing and heart rate. I feel as if i have more stamina and i can breathe in deep into my lungs which i couldn’t do before previously to the swimming squad training. At this point of time i am only able to fit in 2 sessions of swimming max a week with my running along with my full time teaching job and coaching but i feel as if it’s already made a difference.
The real test was on Sunday’s trail 20k and the results definitely proved the swimming has helped. Last year i ran around 1:28 for the 20k and this year i ran 1:21 which i was really happy with. There is definitely more room for improvement but after 2 months off earlier this year with patella tendonitis i have been very happy with my progress and training with the Run Crew. I also finished in 3rd place which put the icing on the cake.

My aim at this stage, is to try and be as consistent as i can with my training and keep up the swimming as i believe i will keep getting stronger and stronger. The squad training i do consists of reps of 50’s, 100’s and 200’s all with short recoveries. Some of the swimming sessions i have found just as difficult as my running sessions. Being a runner, i am not using my arms as say a sprinter would, so my shoulders get pretty sore. My swimming coach Greg Lewin is trying his best to correct my freestyle technique and it’s definitely paying off taking 2 seconds off my personal best over the last two carnivals in the 100m freestyle. Iv’e realised how much technique helps with the freestyle.
My focus is definitely still with the running but it’s nice to be back in the pool and making waves again. I have been asked whether or not i’ll compete in a triathlon and i may but need to get some more experience with the cycling and open water swimming which is something i’ll try in the Summer.
My aim is to compete in a few track meets, maybe do a bit of travel at the end of this year to compete in an international trail race and big goal is to do the UTA22K. With the swimming i have dreams of competing in the FINA Masters cup but we shall see. It has been super important that i stay extra organised with my teaching as teaching takes up alot of time externally whether it’s through lesson planning, designing resources or even doing external education courses. At the moment i am coping and staying very focused.

A big thankyou to my sponsors Chief Bar, Skins Australia, TomTom Global and to my coaches Gary Howard, Benny Saint Lawrence and Greg Lewin.


A Scenic Return To the trails!

A Scenic Return To the trails!


I had the pleasure of competing in the first round of the STS Trail Running Series at the Botany Bay national park in South Sydney. I absolutely loved the run, running across a beach and then hitting the jagged sandstone coast line. The views were amazing! This was my first race to kick off the trail running season and I am looking for many more races to come! I ended up winning the short course in 28 minutes which was a new course record. A shoutout to my sponsors H2COCO, IceBug, Pure Sports Hydration, TomTom Global and LaceLocker. Also a shoutout to my coaches Gary Howard and Ben St Lawrence.


imageToday I competed in the X Terra Asian Pacific Trail Running Champs with Audrey in the 21k relay and fortunately for the two of us we came away with Gold and won our entry to the World Trail Running Championships in Oahu, Hawaii. The course was set in the Jervis Bay national park which is located south of Sydney, about 40 minutes south of Woolongong. The trail was extremely slippery due to the rain the south coast has had this past week! Not even my amazing Nike Terra Kiger 2s could withstand the muddy, slippery conditions! I had several falls but still managed to run the full 10.5k in just under 40 minutes to tag Audrey. Audrey had a fantastic run too and ran especially fast at the start at the thought of the leeches which lay in the big mud puddles throughout the course. There were puddles on the 5k loop which were half a meter deep so it was best to avoid those! I found that I couldn’t control my pace because I was continuously changing pace due to the very slippery terrain. The course was easier than the Hawaiian world champs course because it wasn’t as hilly and the conditions weren’t as humid however the course today was much more slippery, bigger puddles and alot more mud! All in all team Beasts was stoked with the win and we took out the gold medal outright! We look forward to the world champs later this year! Next up Sydney 10! Thanks to Run Crew for all the hard training and to my sponsors LaceLocker, H2coco, Pure Sports Hydration +.Revive Therapeutic Massage. image image


Recently i did my first article on running for the award winning Blog site- Man of Many! This is my first article for M.O.M and i am so gracious that they published my article!

Below is my post.


6 Tips to Get You Up and Running

One of the hardest forms of cardio to get yourself motivated is running. The following 6 tips will help motivate you to get out of the house and ignite your inner energy to find for that much needed motivation to go for a run and most importantly, get into a routine so you can keep running on a weekly basis.

1. Set aside some time.


Yes, we all know that there are not enough hours in the day to fit in everything but going for a run doesn’t need a set of wheels to get you too and from a venue, a simple run around the block from your door step is a perfect start to get you motivated to run. You might decide to go for a run before breakfast, when you get home from work or after dinner. Arranging the time is the first thing you need to do to motivate you to run. Once you find the time, set a weekly schedule of what days you can fit in your run. Most importantly get into a routine.

2. Invest in a new pair of runners.

All comfort running shoe: Nike Flyknit Lunar 3

Purchasing a new pair of running shoes is a great incentive to help motivate you to run. Nothing is better than purchasing a fresh pair of runners and wearing them in when you go for a run. It’s important to choose a pair of shoes which is right for your foot and feels comfortable when you run. The colour choice of a shoe is also an important factor, if the shoes look good, you feel good.

3. Find a picturesque location. 


It’s important when you go for a run to be harmonised by your surroundings. Running along a trail beside a river or beach is far more relaxing than running surrounded by traffic. The more relaxed you are the further you will be able to run. It’s also motivating to change your locations- one week you might run around a park, the next along a beach. New locations = new motivation.

4. Listen to music. 

Man running while listening to music

Motivational music can allow you to run for longer. Find a tune which allows you to to feel energised. If you want some motivation to run for a period of time,  set aside a playlist and try and run to the complete playlist on your music player.

5. Set Goals.

The Nike+ Sportwatch GPS is a fitness watch from sports brand Nike and powered by TomTom technology. Features include: Pace and speed tracking, Calorie tracking, The function to record laps and intervals while you train, Resistance to water, A timer, Heart rate monitor compatibility .

It is important when yo go for a run to set a goal whether it’s how far you run, how long you run for, how fast you run and even how much weight you burn. To keep track of your goals, a GPS Watch which tracks distance, time, records and calories is a perfect way to keep track of your runs. Every time you set a goal and achieve it you feel great and motivated! Keep setting new goals too!

6. Ease your way into running. 


Too many times, first time runners, run too hard on their first run and get tired very quickly and mentally lose the motivation to keep running. It is important when you start running to start light. You might begin your run at a nice slow pace and add in walking intervals i.e 5 minute jog, 1 minute walk x 3. Each week you could build this into a full jog and may end up running for half an hour and build to an hour two months later and so on. Don’t ever start a run too hard. Also avoid hard surfaces to allow your legs to adjust to the running as you may use muscles you have never used before. Running on grass is far better than running on concrete as your legs will absorb much less shock. Warm up and cool down which involves stretching is also essential.

Motivation is what gets you started. Habit is what keeps you going.

Mike Selva Lane 5ive Editorial

This theatrical shoot, shot by photographer Mike Selva, captures the movement and energy i feel before, during and after a competition. The shoot captured the Lane 5ive sports apparel Run to the Future singlet, and The Great Wave singlet. both motifs featured on the singlet have been appropriated and reconstructed to create an eye catching design which is sentiment to Lane 5ive designs. The inspiration for the singlets have come from one of my favourite movies which is Back to the Future along with the Japanese great wave which is also sentiment to my Japanese heritage.

i wanted the shoot to capture not only the sportswear but also the emotion and psychology a sportsman feels when they are put under pressure to perform.

To view all my sports apparel designs head to http://www.lane5ivedesign.com!

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Rob Trew editorial

This shoot i recently did was inspired by Japanese culture and the boho style. All clothing from Tokyo + Hiroshima. Photographer: Robert Trew. Location: Pyrmont, Sydney.  www.roberttrew.com .

For any enquiries into using me as a model, email me at nickwilliamwalker@gmail.com or email my Manager Gordon:  gordon@platformmodels.com.au

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