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EDP38: Cardiff XC / Training Camp week 2 / Fremantle Running Festival · Easy Double podcast

• 0:34
  Hello and welcome back to the Easy Double Podcast episode 38.
• 0:39
  This weekend I shall introduce the King of the Breakaway along
• 0:42
  Mount Bay Rd. yesterday morning. Clearly the cycling is paying
• 0:48
  off. Welcome to the pod, Dean.
• 0:51
  Thanks mate, what an intro. We're well and truly becoming a
• 0:55
  cycling pod now. We're now intros are cycling
• 0:57
  related so now happy to be on. Happy to share that story, but
• 1:01
  probably more interested to talk about Owen's week in in Spain.
• 1:06
  Yeah, Owen's disgusted, just shaking his head.
• 1:09
  What sort of an intro is that? That's why I've why I've set him
• 1:12
  up first, Owen, to bring you and the king of the Spanish train
• 1:15
  and camp. Camp complete.
• 1:17
  How are we? Campus complete, just finished
• 1:21
  packing, flying out now in a couple of hours yet decided to
• 1:25
  hop on to just chat about a week.
• 1:27
  Daff wasn't as straightforward as planned.
• 1:31
  Yeah, that's why I have my coach here to sort of call all the
• 1:35
  right decisions for me because I could have put myself in a very,
• 1:39
  very, very deep hole. Yeah, OK, sounds interesting.
• 1:43
  Save the train and talk. But how was it?
• 1:44
  How was like the tiredness and energy levels on day 14?
• 1:49
  Yeah, like I'm tired. If I was going to do this camp
• 1:53
  for longer, I would have like pulled back a bit on week 1.
• 1:56
  But because I'm only, I have two weeks, I can sort of like ladder
• 1:58
  myself and I got no altitude to deal with.
• 2:00
  It's just a little bit warm. But even if that's not even too
• 2:03
  warm because I'm so heat adopted from Ireland.
• 2:06
  But yeah, no, it was good. It was good.
• 2:10
  And you have the the day job waiting for you tomorrow.
• 2:13
  Yeah, play home. I think my flight is due to get
• 2:16
  in 9:15, so I'll be home hopefully at around like half
• 2:23
  10:15, half 10. And then, yeah, at least I've
• 2:25
  been easy. I don't even have an off day
• 2:27
  tomorrow. I'm not with training, but I'm
• 2:30
  stripping it into work. Yeah, Fortunately,
• 2:32
  unfortunately. Needless to say, you'll be in
• 2:35
  the quiet room some point tomorrow afternoon.
• 2:38
  You baby still. Taking my yeah, taking my nap?
• 2:41
  100% you can bet yourself on there.
• 2:45
  You know, on the back of last week's chat about UV indexes and
• 2:50
  all this sorts of stuff, I'm sat here right now rather sunburn on
• 2:54
  my legs. From today.
• 2:58
  From today, yeah, we were, We went down to the beach because
• 3:01
  for context, it's been a really nice weekend here, like 28 to 31
• 3:06
  or something, and we only spent maybe 2 hours there.
• 3:10
  And in what's either typical rhyme fashion or typical male
• 3:15
  fashion, I lazily just apply some cream to like, shoulders,
• 3:19
  back, ears and face and just assume that, like, my legs don't
• 3:25
  attract any UV. And yeah, they're rather they're
• 3:29
  absolutely beaming off the light of this room.
• 3:32
  The the and so you don't have the UV app on your on the front
• 3:36
  of your phone. Well aware of it, yeah.
• 3:39
  Just must have been assuming that my my hairy legs would
• 3:43
  bounce it off or something. Clearly hard lessons learned.
• 3:46
  Probably can't see what is the UV right now.
• 3:49
  It's zero, but but it'll tell you literally like throughout
• 3:52
  the day. Like I think early this morning,
• 3:55
  relatively early, like around 8:00, I was already at 4, which
• 3:58
  is enough to get you burnt. So by the time you're at the
• 4:00
  beach, it's probably double digits.
• 4:02
  So you probably got cooked. Yeah, it was 11.
• 4:07
  So bad, yeah. But the main, the main thing is
• 4:14
  dodged any sharks. So yeah, a little bit of sunburn
• 4:17
  we can deal with. Cut that out later.
• 4:20
  Did before we get into the, the proper part of the part, I guess
• 4:23
  we're going to be maybe a little light on the, the results this
• 4:26
  week. We've got Cardiff Cross and a
• 4:28
  local meet in Fremantle to talk about.
• 4:31
  But I wanted to mention that on the back of last week's YouTube
• 4:34
  Diaries, Adam Fogg, who was the star of YouTube Diaries, he
• 4:38
  reached out and he informed us because if you listen to last
• 4:42
  week's episode, we're talking about the Under Armour shoes and
• 4:45
  how we were maybe unaware of what the different models are
• 4:49
  and stuff like that. So really appreciate Adam
• 4:52
  reaching out and letting us know and so we can share with the
• 4:56
  listeners what some of these Under Armour shoes are.
• 4:58
  Because like when I told Alan, he was like, shit, yeah, this,
• 5:02
  I'm going to jump on a pair of them.
• 5:03
  And Adam himself was like, brand aside, I genuinely believe that.
• 5:08
  Like, they're good products. So he said he does his easy
• 5:11
  running in the Infinite, Infinite or Infinity Elite 2 and
• 5:17
  the Pro 2. So they're for the easy run in.
• 5:20
  And then for his workouts, he uses the Velocity Elite 3, which
• 5:24
  apparently are brand new. He said he wore them in New York
• 5:27
  and they went really well, as did Sharon Licadi, who finished
• 5:30
  second in the women's marathon. Or there is the older version of
• 5:35
  those which are the Velocity Elite 2.
• 5:37
  So Velocity Elite two or three for the workout or race shoe.
• 5:42
  Interesting. And that's probably the best
• 5:45
  marks in the Under Armour I've ever had for their running
• 5:48
  shoes. I was actually looking at like
• 5:52
  the daily trainers and I think if you sign up to like their
• 5:56
  mailing lists to Under Armour, you get 15% off and they're
• 6:00
  actually reasonably priced already, so you can actually get
• 6:02
  like pretty good value on them. So yeah, I'd say I work show.
• 6:07
  That's interesting, I'm not sure if that's just Europe for
• 6:12
  probably if I assume it's Under Armour Australia as well.
• 6:14
  I know they definitely have a presence here like I mean
• 6:19
  apparel and is fairly popular, but I don't know about in terms
• 6:22
  of shoe brand. But yeah, we'll have to look
• 6:25
  into it as well. Yeah.
• 6:27
  I wonder if like I don't think the run sensor stock them, do
• 6:32
  they? And then would like run in
• 6:33
  warehouse? I'm not even sure what they'd be
• 6:35
  in there. Not that I remember.
• 6:38
  There's a Under Armour store in Karen Up shopping centre.
• 6:41
  It's right beside the New Balance 1, so right there.
• 6:45
  Yeah, and I know they're like Apparel said.
• 6:47
  I wonder if they put in some of their running shoes.
• 6:51
  Probably. I'll go check it out.
• 6:52
  But yeah, thanks Adam for reaching out and letting us know
• 6:54
  that. And he did kind of agree with
• 6:55
  our comments. Well, he was saying that like
• 6:59
  it's it's similar. So they're probably most
• 7:01
  dominant in the US of all places.
• 7:03
  But even then in the US they're probably like pretty lights on
• 7:07
  compared to other brands. So you wonder if maybe they'll
• 7:12
  be starting to push that some more or if it's deliberate.
• 7:14
  They just don't have much of focus on the the running shoe
• 7:18
  market. Secondly, I don't know if you
• 7:21
  see into an account on Instagram called Run Days, AIS days are
• 7:27
  spelled like that. They've done a post the other
• 7:29
  day which was kind of displaying.
• 7:34
  They've done a blog and they post it on Instagram, the 22
• 7:37
  most popular running podcasts in Australia.
• 7:42
  And unfortunately we didn't make the course.
• 7:45
  I've heard a couple of our listeners commented and tagged
• 7:49
  us and was like kind of encouraging run days, like look
• 7:53
  at Easy Double. So they've then reached out and
• 7:57
  said they've realized they've missed quite a few and they're
• 7:59
  going to do a second post. But I didn't realize there's 22
• 8:05
  other Australian based running podcasts out there.
• 8:09
  It's in densely populated markets, yeah.
• 8:11
  I could probably name 4. Yeah, I was going to say,
• 8:14
  because I don't mind saying like I listen to Inside Running all
• 8:18
  the time and probably like Let's Run and Sidious and for the
• 8:25
  kudos in and out of. But I kind of think that like
• 8:30
  sharing is caring in that sense. Like if you recommend the
• 8:34
  running podcast to someone, it's not as though they're going to
• 8:36
  stop listening to 1 and drop it for another.
• 8:39
  It's more so like the more the merrier because we're all bloody
• 8:42
  addicted to running at the end of the day.
• 8:44
  Yeah, and there's not much to do, like I wouldn't mention on
• 8:47
  his training camp and you're running, what, 10 hours a week?
• 8:49
  Like you want to consume some content while you're doing it.
• 8:52
  Although it is, I feel like it's hard to sway me, like probably
• 8:57
  just because I'm lazy. Like I would need one of you 2
• 8:59
  to tell me about five times this podcast is really good and then
• 9:03
  maybe on the 6th time I'd try it.
• 9:06
  So I'm sure there's many of these 22 listed here are
• 9:10
  amazing. And yeah, if someone tells me 10
• 9:13
  times to listen to it, then I might get to it.
• 9:17
  But yeah, I think it was a good initiative from that accounts to
• 9:20
  kind of like highlight all the podcasts and showcase them in
• 9:22
  that way. Because like I say, it's if
• 9:26
  someone listens to one of them, chances are that person will
• 9:29
  probably enjoy most of them anyway.
• 9:31
  Yeah, there's probably, I don't know, 6 or 8 that I have in my
• 9:34
  library that I would listen to. Other ones.
• 9:37
  I don't know if it's worth mentioning them.
• 9:39
  And then if there's listeners that have other recommendations
• 9:41
  like, I'd love to hear them. All right then, let's get into
• 9:45
  it. So we'll start local, I reckon,
• 9:49
  which is a Fremantle running festival sponsored by Revo
• 9:53
  Fitness. I don't know, did they have a
• 9:55
  sponsor last year? A title sponsor.
• 9:57
  Not that I recall, but they normally have some sort of, they
• 10:00
  normally partner with someone, but yeah, not not that I
• 10:02
  remember. So that this was a race or a
• 10:05
  festival last year in which all three of us part took Owen swept
• 10:10
  the 5K clean, dancing in and out of Cappuccino strip to dip 15
• 10:15
  minutes. Did you on that day?
• 10:18
  I was saying dead. I think it was 1459.
• 10:23
  It's probably 4, it probably actually 1459 points, but they
• 10:26
  don't. If it's a point something right,
• 10:29
  it turns to 15 flat I think. Yeah, and it was Karen is near
• 10:34
  the end. I actually, I don't, but you
• 10:36
  know, race again with the carriage at the end who's I
• 10:39
  actually was brought to like a brisk walk with the bag.
• 10:42
  I don't know why I ran into the bag of was it the half marathon
• 10:45
  or the marathon? It was not fun.
• 10:47
  I've left the 5K results out here, but as I remember seeing
• 10:50
  that it was one in I think it was 1621, the men's race.
• 10:54
  So you would have been all right today on.
• 10:57
  Yeah, I didn't get the offer to be flown out anyway.
• 11:02
  The I think the half marathon is the the star of the show.
• 11:05
  Isn't it the main event or or is it the 10K?
• 11:08
  8 1/2 the half normally has a little bit of prize money too.
• 11:11
  I mean it's maybe like 1000 bucks for winning that.
• 11:14
  Oh, that's right, because last year you won the 10K and you
• 11:17
  were you were left without. Yeah, that's right.
• 11:21
  All right, let's do the results. So the half marathon in the
• 11:24
  men's was won by Carlos Aquino. I reckon Carlos is got a nice
• 11:30
  little payday from running over the past couple years.
• 11:32
  He he chooses races wisely and picks up the occasional check
• 11:36
  doesn't he? He won in 7214.
• 11:40
  Second was a guy Fabian Dyson Noir 7224 and 3rd Lucas Co, 7341
• 11:48
  for the women near a Jareb one in 80 minutes or one hour, 20
• 11:53
  and 29 seconds. Astrid Roberts was second in one
• 11:56
  hour 2138 and Lisa Tayak was one hour 2333.
• 12:01
  So those two women, first and second, they're very familiar
• 12:06
  names. Are they from Runner as well?
• 12:08
  Yeah, they are. So NIRA I think has finished
• 12:13
  second at the Melbourne Marathon before and was definitely top
• 12:19
  three, maybe first. Oceania at the Gold Coast
• 12:22
  Marathon as well. I think maybe he's run 234, I
• 12:26
  think could have that wrong, but around that sort of time, 34237
• 12:33
  for the marathon. But yeah, good run and Astrid's
• 12:36
  running well, Astrid was running in Perth, so backing up from
• 12:40
  there. Well, yeah, and like, we were
• 12:41
  just joking about the weather before.
• 12:43
  It would have been bloody hot at whatever time they started.
• 12:46
  Even still, like as soon as that sun's up on a 30° day it feels
• 12:50
  ridiculously warm anyway. Yes, because it's run around.
• 12:54
  It's a really nice part of, well, Perth or it's Fremantle,
• 12:57
  like a port city, what, 45 minutes from Perth And it's run
• 13:01
  around that cafe strip in loops. It's a very technical, not a
• 13:04
  fast course at all, but it's all on road.
• 13:06
  They could close off the cafe strip and for spectators you get
• 13:10
  to, you get a lot of access to actually see runners.
• 13:12
  So I think, I think it's a great running festival.
• 13:15
  The problem is it's, yeah, it's as it's starting to get pretty
• 13:17
  hot. It used to start maybe 738
• 13:21
  o'clock for the half and people were getting particularly like
• 13:23
  the weekend Warrior was getting absolutely cooked.
• 13:26
  There's a lot of people collapse with heaps heat stress around
• 13:29
  the course and a couple of years ago, so then last year they
• 13:32
  moved, moved the half to 6:30 in the morning and they did that
• 13:37
  and it happened to be an absolutely lovely day anyway.
• 13:40
  And so it was perhaps not it, that would have been all right
• 13:44
  otherwise. But certainly today, if you'd
• 13:46
  left that to that later start time, it was one of those
• 13:49
  typical sort of, yeah, early November days in Perth where it
• 13:52
  would have been really hard. So it's good that they did that
• 13:55
  and it would have made it slightly better.
• 13:57
  I've just remembered with you saying it's really good for
• 14:01
  spectators. Remember I saw one of the
• 14:04
  spectators last year a little bit too closely, didn't I?
• 14:08
  When one of the youngsters ran onto the course and straight
• 14:12
  into me. That's.
• 14:13
  True. I hope you didn't have a similar
• 14:17
  experience this year. Did I give you a Rev up in that
• 14:20
  10K last year? Do you remember that?
• 14:23
  Yeah, sarcastic one it was. Ryan 100%.
• 14:30
  Go on Ryan, you're doing so well mate.
• 14:33
  I'm 2 minutes up the road. You draw I mean lucky there was
• 14:44
  some U turns but so I could. Now, what was that would have
• 14:48
  been yeah, like maybe 7 or 8K in like obviously you were maybe
• 14:53
  like 90 seconds up the road or something and you just turn EU
• 14:57
  turn. And to be fair, I was with two
• 14:59
  others at the time. So I will take it as genuine.
• 15:02
  And you bait them, right? And yeah, I beat them.
• 15:04
  So that was your your doing. Thank you.
• 15:09
  I bet bet Ben was also on the course as well.
• 15:11
  Yeah, I remember now. So like maybe 500 meters later
• 15:15
  then Ben was giving me one as well.
• 15:17
  So yeah, it was good fun. But yeah, the little boy shit
• 15:20
  that was I saw my life flash before my eyes in terms of like
• 15:25
  runner flattens 5 year old child who ends up suffering like head
• 15:30
  injury. And I'm sure he saw his like,
• 15:32
  quite literal life flash before his eyes as some lanky bastards
• 15:37
  steaming towards him. And just like paid a crowd
• 15:42
  running towards you, yeah. Thankfully he was that short
• 15:47
  that I managed to like handle him and grabbed him between my
• 15:52
  legs and stood him back up, all whilst like still going through
• 15:56
  a forwards motion. At least this is how it played
• 15:58
  out in my head. Maybe it wasn't quite like this.
• 16:01
  And yeah, ran off but good fun into the 10K results.
• 16:07
  The men, The men's race was won in 33 minutes, 58 by Daniel
• 16:11
  Russo. Dylan Mouzaki was second in 3427
• 16:15
  and Jack Wills third in 3428. What time did you run to win
• 16:20
  that last year? I think I was like 31 flat or
• 16:25
  something, 31 one or around that.
• 16:27
  I remember running up the finishing shoot and it was I was
• 16:30
  trying to sneak under and I didn't.
• 16:31
  Were you pretty pissed off with that time or you're fine with
• 16:35
  that time of year? I just, I just come off the
• 16:38
  back. Remember I got the flu.
• 16:40
  So that was my first sort of hit out.
• 16:42
  So, so that was good. Like at the time I'd not been
• 16:46
  doing much stringing a few weeks together.
• 16:48
  I was sort of only maybe 4 weeks back training when you probably
• 16:54
  remember only just started back running with you in maybe
• 16:55
  October. So we're probably four or five
• 16:57
  weeks into it when we did those races in early November.
• 17:00
  Yeah, I was thinking about it earlier this because I think I
• 17:04
  ran around 3330 and remember bit thinking that was shocking.
• 17:09
  But that was genuinely all's I had on the day.
• 17:11
  It wasn't like any excuses, that was just my fitness.
• 17:14
  So then that was in N3330, must be about three 20s or something.
• 17:21
  And then by February running twice the distance at like 312.
• 17:25
  So it gave me confidence and motivation and a nice reminder
• 17:29
  of how quickly you can get fit. So.
• 17:33
  Yeah. And that course again is not a
• 17:36
  reflection of I mean you ran a, what did you run for five KA
• 17:40
  couple of months later I went like 1430. 33, yeah.
• 17:45
  Yeah, so it's not the. Yeah, not quick courses and it's
• 17:49
  hot, but it's a decent running festival I feel.
• 17:52
  I feel like it's a, you know, decent decent race, maybe apart
• 17:56
  from the 5K that because of how much traffic you run into.
• 18:01
  Nice for a morning out. Like I remember last year
• 18:03
  thinking, oh, we'll, we'll like stay in Frio and get breakfast
• 18:07
  and this and that. But the reality was I
• 18:09
  deliberately parked like a couple of K out of town, jogged
• 18:13
  to the start line, and then once the race finished, jogged back
• 18:16
  to the car and got out because it was like the traffic and all
• 18:19
  that around Frio. It's just a bit mental, isn't
• 18:22
  it? It's like the chaos.
• 18:25
  It was at such, it was early as well.
• 18:27
  I remember people were like coming home from their night
• 18:29
  out. I was like doing my warm up
• 18:32
  without that weird sensation in the morning where yeah, this is
• 18:37
  funny. Yeah, I remember that people
• 18:40
  like who have not gone to bed and we've just got up taking a
• 18:43
  heap of caffeine and like ready to it's like the 2 ends of the
• 18:46
  spectrum. Yeah, you feel weird like, oh
• 18:48
  shit, like I've been exposed here, like I'm, I'm out running
• 18:52
  at 6:00 AM, like what we're doing.
• 18:54
  But then think about how they feel like they're already
• 18:57
  feeling shit coming home, already hungover probably.
• 19:00
  And then they they've got a runner shoved down the throat
• 19:02
  just to ram it home even more. All the wrong decisions.
• 19:08
  The women's 10K then was worn by Rebecca Bolster, who's also
• 19:12
  front runner at 3549. Renee Baker 2nd 3840.
• 19:16
  So big win in margin and Anne Marie duelling 3913 for third.
• 19:21
  I reckon that's not done. The next was Cardiff Cross
• 19:25
  Challenge, which the Owen, I think he watched this didn't.
• 19:28
  Yeah, yesterday. Yeah.
• 19:32
  So yeah, it's Parish of like Auk Atlantics cross country series,
• 19:38
  so similar to the one in Victoria, but there's only like
• 19:41
  4 races for for like events. But it's got like a World
• 19:46
  Athletics gold label so it does get some very, very good, good
• 19:50
  athletes. The other locations in the sort
• 19:55
  of balance series is London, Liverpool and Nottingham.
• 20:03
  So yeah, Liverpool is the big one in two weeks time and that's
• 20:06
  their Euro trials. So that's where I think they
• 20:09
  picked the top. The team at the top five or
• 20:11
  something qualify or I don't know what way it works in the
• 20:14
  UK, the selectors can pick whoever they want.
• 20:16
  Did I tell you that we're hopeful we might have an on the
• 20:20
  ground correspondent at Liverpool?
• 20:21
  I was thinking maybe let's not speak too soon, but I'm I'm
• 20:24
  excited and it seems to be on SO.
• 20:32
  I thought you said your man to beginning like because it makes
• 20:35
  sense, but your man. Yeah, the guest list has took a
• 20:40
  little bit of a turn and with dialing my mom.
• 20:43
  Budget constraints. Yeah, this what happens when
• 20:48
  when we're unsupported. Right.
• 20:51
  So the female distance, the female senior distance is 6.4 K
• 20:57
  and the men's is 9.6 K. And then Dave, the mile races as
• 21:02
  well and the mile races are selection for the mixed relay
• 21:07
  team at the European cross country.
• 21:08
  So the mixed relay is 2 male, two female.
• 21:12
  And it's actually really, really good to watch in the Eurocross.
• 21:18
  So the UK, the way they do it is the person who comes first
• 21:22
  qualifies and then invoke male and female and then selectors
• 21:26
  decide the second one. And in the female, Holly Dixon
• 21:31
  from Cambridge Harriers won in 502, Second was Ava Lloyd in 503
• 21:37
  and 3rd was Lucy Jones in 504. Now Holly Dixon LED this from
• 21:42
  gun to tape. Extremely brave run and she
• 21:46
  looks super strong the whole way around.
• 21:47
  Like it's tricky. And of course, and because there
• 21:50
  was a lot of races on before, there was like like a stage in
• 21:53
  the race where to get like, it's actually like an ice rink.
• 21:56
  It's little but mock and it goes up here and there's a little
• 22:00
  fall entry have to jump over. But yeah, Holly Dickson will get
• 22:05
  the number one spot and then the selectors will choose.
• 22:08
  And the second one, Ava Lloyd, I'm pretty sure is part of that
• 22:12
  M11 track club with Keely Hutchinson and George Hunter
• 22:17
  Balf. So like you don't know what
• 22:22
  other pros will put the handle for this, but I'll leave soon
• 22:24
  going to be there and then the selectors can come back in the
• 22:29
  men's. I was going to say, obviously
• 22:32
  the selection process is outlined way in advance to this
• 22:35
  race, so they wouldn't know that the racing for the win and
• 22:38
  solely for the win. But even still, on a relay team
• 22:42
  where there's two spots, you'd be pretty hard done by and
• 22:45
  pretty annoyed if you finish second in the selection race and
• 22:49
  didn't get the second bloody spot, wouldn't you?
• 22:50
  Yeah, but like, let's say in the lads, like who's to say?
• 22:53
  Like Josh Kerr won't put his hand up and say, oh, I want to
• 22:56
  run. Like you're not going to say no
• 22:59
  to him. So I don't know in the.
• 23:02
  Yeah, exactly. You'd hope that selection spots
• 23:05
  were used for the athletes that were like you feel was that
• 23:10
  element of discretion where it was a coin flip.
• 23:12
  The benefit should go to the person that's fronting up at the
• 23:15
  trials, at the selection race. But then if there's someone
• 23:18
  that's gonna, you know, improve your team fairly obviously, then
• 23:23
  it maybe it makes sense. And in the lads, Higgins won in
• 23:28
  423, second was Callum Nelson and 4:23 as well.
• 23:33
  And 3rd was Cameron Boyack in 423.
• 23:38
  It was a dive to the line. Cameron Boyd LED out at the
• 23:42
  start and I'd say he had like 20 meters coming down to home
• 23:45
  straight. But it is a long home straight
• 23:48
  and calm. Nelson came like the train as
• 23:50
  well. He finished so strong.
• 23:51
  And then Jack Higgins out of nowhere just dipped and I'm
• 23:54
  pretty sure Jack Higgins had a twin.
• 23:57
  We had Ted Higgins, he finished 6th.
• 24:00
  So yeah, they look identical down to lads.
• 24:02
  But Jack Higgins will get the nod and then it depends.
• 24:07
  Cameron Callum, Allison, he's with that whole guy squad, Team
• 24:11
  Macau, so he'd be hoping to get it.
• 24:14
  But again, it depends on what other runners put their hand up
• 24:18
  for. Have we spoken about it before?
• 24:21
  Because we've spoken about is it the Team Macau content?
• 24:24
  But he's his original content. Was it called bridging the gap
• 24:28
  or closing the gap or something to that effect?
• 24:29
  It was like called. It was the distance project for
• 24:34
  Oh, what was it? There was a name on it because.
• 24:37
  Basically he was like, do you remember?
• 24:39
  He was trying to make pro effectively, wasn't he?
• 24:42
  And then, yeah, I don't know, it's a good Series A few years
• 24:45
  ago which sort of documented how he was.
• 24:47
  I thought it was something to do with like closing the gap or
• 24:50
  something like that. Probably, yeah.
• 24:52
  I think that was all stalled. Yeah.
• 24:54
  Yeah, the gap is. Closed he is now.
• 24:56
  Yeah, so exactly. Yeah, that's that's true.
• 25:00
  Because now you think about it like you consider him like very
• 25:04
  much part of the elite and like in the top 1020, whatever it may
• 25:09
  be, British athletes. Whereas when he was producing
• 25:12
  that content, he was taking a jump, wasn't he?
• 25:15
  And almost like trying to bridge the gap.
• 25:19
  Yeah, I don't know. Yeah.
• 25:20
  Like I really like those sorts of series because once you're
• 25:25
  very well established, it's it's it's how you got there that I
• 25:30
  don't know, I find very interesting.
• 25:32
  And that series for him is really good and perhaps who
• 25:34
  we're going to talk about later in terms of YouTube Diaries,
• 25:37
  someone else that's trying to close the gap in terms of
• 25:39
  becoming a professional runner. Like I find I find that stuff
• 25:44
  very interesting. And same with Adam Fogg when he
• 25:46
  was because he's documented his journey for so long from someone
• 25:49
  running times that are a bit more relatable all the way to
• 25:52
  making pro it's called. We'll go on to the senior
• 25:55
  ladies. This race was a bit nuts.
• 25:59
  The winner was Cynthia Chef Kurui from Kenya, who ran 2011.
• 26:05
  Second was Sheila Jabat from Kenya who ran 2031.
• 26:10
  Third was Celie McCabe from Canada, who ran 2034.
• 26:15
  And then Megan Keith came forth. She ran 2051.
• 26:19
  And like straight from the off, there was like a big girl from
• 26:21
  class here. There was just four of them out
• 26:23
  by themselves. And Megan Keith was pushing the
• 26:25
  pace, which I was like, what are you doing?
• 26:27
  There's two Kenyans just sitting in behind you.
• 26:30
  But yeah, so I think it was there was another lap to go.
• 26:35
  And she. She must have stood on like a
• 26:38
  stick. And she actually stopped to take
• 26:40
  it out over her spike. Like the spike must have caught
• 26:43
  something. And that sink.
• 26:46
  Yeah. Chef crew.
• 26:47
  Yeah. She just smelled blood.
• 26:49
  And whenever harm, this kid is 17, she's under 17.
• 26:53
  And I think she is in the same group as Tibet.
• 26:58
  So yeah, Tibet, we all know her. Tibet's agent.
• 27:02
  And so, yeah, I really don't know what to make of this
• 27:05
  Cynthia Chubb crew. Like, she literally jogged it
• 27:07
  in. She was just a freak.
• 27:09
  And to be like under 17 and yeah, natural talent, we'll say
• 27:16
  now, but be interesting to see where she ends up.
• 27:19
  A scene when I was putting the results together on a World
• 27:22
  Athletics page. I don't think yes, she's ran
• 27:25
  anything crazy like on the track or on the road.
• 27:28
  But obviously with winning this race, Megan Keefe's like an
• 27:32
  Olympian and stuff like just putting her to bed.
• 27:34
  So wouldn't be surprised if this Cynthia 17 year old girl goes
• 27:40
  and starts doing some crazy things next year or so.
• 27:44
  Yeah, and I think she's like, she's already picked for the
• 27:48
  world, Kenya's team for the world cross.
• 27:50
  I think she's a staple chaser. Again, not sure, but I think I
• 27:55
  heard the commentators saying yeah, she's in the same group as
• 27:59
  as Beatrice Chiba, who for people who don't know, she's the
• 28:02
  first ever woman to break 14 minutes for the 5K and has the
• 28:07
  Italian agent who has had many athletes caught for doping.
• 28:13
  So yeah, good on you, Cynthia. 70 like them, sometimes they
• 28:19
  have issues with their ages on on the documents and being
• 28:23
  factually correct and stuff don't they?
• 28:25
  But let's just take that she is 1717's wild to be competing in
• 28:30
  distance events and like winning them isn't it?
• 28:34
  I guess it's easier for a junior or a younger athlete to be
• 28:37
  competitive over like 800 if they've just got like natural
• 28:42
  row speed and they're just really good.
• 28:44
  Like they can get up to speed in the 800 quicker than they can in
• 28:48
  the distance events because it takes years to mature in
• 28:50
  distance. And she's just out there running
• 28:53
  6 1/2 K cross country and beating people up.
• 28:56
  Like what the hell? She done it so easy, the way she
• 29:00
  don't like. Yeah, cruising.
• 29:03
  Cruising. She lost.
• 29:05
  Even like further down the results that Amelia queer, she's
• 29:08
  like represented GB multiple times as well.
• 29:10
  You're like, even like Megan Keith is really, really, really
• 29:13
  good. And yeah, for her to be
• 29:17
  absolutely that by like 40 seconds, yeah.
• 29:22
  But look, we'll see what happens.
• 29:23
  I'm not saying anything. And in the lads.
• 29:28
  So 9.6 K the winner was Matthew Kipsang from Kenya in 2819,
• 29:34
  second was Victor Kumosop from Kenya 2825 and 3rd was Stephen
• 29:40
  Kimutai from Kenya from in 2827. So Kenyan sweep Zach Muhammad
• 29:46
  was third and for the UK in 2828.
• 29:51
  And yet they're probably denotable people.
• 29:52
  But from the off, it was a group of 6.
• 29:55
  And then the Kenyans just started pushing the pace.
• 29:57
  And when they got going, they really did get going.
• 30:00
  I think Seth Muhammad spends most of his time in Ethiopia.
• 30:03
  But yeah, he was the first Brit home, the lad who won it.
• 30:09
  He finished 11th in the men's 5000 meter in Tokyo.
• 30:13
  So yeah, he's got good wheels. And he also finished 21st.
• 30:18
  Kenya's trials for the upcoming Rd. cross country.
• 30:21
  That was a 10K race and so yeah, chose he's got kids, got that
• 30:26
  and. What do we reckon on the the
• 30:29
  men's race being 50% longer than the women's, Like 6400 meters
• 30:34
  versus 9600 meters? It's a bit.
• 30:36
  It's a big golf, isn't it? It is and especially when Euro
• 30:41
  cross is 7.5 K. I'm pretty sure the Irish cross
• 30:46
  country senior men's is 7.5 K and it's a long, it's around
• 30:52
  football pitches this year because I think European cross
• 30:56
  is super, super flat. So in Portugal and but yeah, the
• 31:02
  distance they're making everything is really, really
• 31:04
  short, which sort of takes from cross country.
• 31:07
  Why are none of them like round distances?
• 31:09
  Why is this 6.4 and then 7.5? Why they're so?
• 31:12
  Actually, yeah, I cook in Cal. Yeah, it's very.
• 31:15
  Yeah, because it's. Not a miles thing, is it?
• 31:18
  Like now usually the course is like they have like 1 big lap
• 31:22
  and then a small lap within it. So and then they make the race
• 31:25
  up by saying it's two big laps and three small laps and then
• 31:29
  it's just whatever that distance comes to.
• 31:31
  But it is random. Yeah, OK, I'll sorry.
• 31:35
  And then thinking about it, so 6400 because 1600 * 2 is 3232 is
• 31:40
  64, so it's like 4 miles or 6 miles.
• 31:44
  So is that so do do we still use in miles?
• 31:49
  A bit in Wales really. Yeah, but we just dropped the
• 31:53
  the 10 meters from the mile. Yeah, see an 100m miles.
• 31:58
  Bizarre. And in the ladies under 20,
• 32:01
  we'll just give a noble mention to in Fitzgerald, who is a
• 32:05
  training power of Jake Smith. And she was just like fast above
• 32:09
  the rest. Like within the first like 50
• 32:11
  meters, you knew she was going to win this race.
• 32:13
  She. Yeah, absolutely.
• 32:17
  Just one, so easy. I'm actually second place in
• 32:19
  this race. I think she was.
• 32:20
  She's an under 17 year old. She ran really, really well.
• 32:23
  She hung on and she actually made the wrong turn.
• 32:25
  What like 50 meters to go and had to come back and then third
• 32:29
  and 4th caught up with her, but she just had enough to kick
• 32:31
  them. I don't know her name, but
• 32:34
  again, she ran super well. But yeah, you want in
• 32:36
  Switzerland, she'll be a big favorite to win the under 20
• 32:41
  race and then you're across. I didn't realize that she was
• 32:45
  like the reigning European champion and that that's a big
• 32:48
  accolade and big title in it. Yeah, yeah, muscle.
• 32:52
  But she is really like this one round.
• 32:55
  Well thank you very much for that.
• 32:56
  I was, I was outside a concert whilst that was going on so I
• 33:00
  was glad that you could pull together for us.
• 33:05
  Yeah, well, I wasn't very busy. Just one more thing.
• 33:08
  There was 100 mile world record set and in this yes.
• 33:14
  Since. When?
• 33:15
  Since when did you cover this stuff?
• 33:18
  She's Irish God. It runs very deep the the
• 33:28
  patriotic Irish spirit, doesn't it?
• 33:31
  But listen to this. Katrina Jennings.
• 33:34
  Yeah, she represent Ireland numerous times.
• 33:38
  She ran 100 mile, the 100 mile world record at this Tunnel
• 33:42
  hill, 100 mile in America. She finished it in 12 hours, 37
• 33:47
  minutes and 4 seconds, which is 440-2442 per kilometer.
• 33:56
  Which is as close to like 3. It's not far off 3 hour
• 33:59
  marathoning, right? Like three hour 15, three out 20
• 34:01
  per marathon. It's 318 marathon, Yeah, a 318
• 34:05
  marathon. back-to-back, back-to-back.
• 34:06
  So I just thought I'd put out there that, yeah, Ireland just
• 34:12
  doing Ireland things. 100 mile record, I think previous one,
• 34:19
  but like 5 minutes. She bet the previous one, but
• 34:21
  like 5 minutes. That was set in 2017.
• 34:24
  Oh, yeah. And it was set by Camille Herron
• 34:30
  in the same event. I don't know where Camille is
• 34:33
  from, but yeah. Katrina Jennings.
• 34:36
  Fair play, Yeah. Might have to do some order sent
• 34:40
  on Owens accounts. He might have been paid by like
• 34:42
  Irish athletics to speak about this or something.
• 34:47
  Speaking of Irish stayers, did you?
• 34:51
  The Melbourne Cup was on on Tuesday this week and there was
• 34:55
  a lot of hype around the top 8 #1 which was an Irish horse and
• 35:02
  oh, the name escapes me at the minute but it is and I did my
• 35:07
  money on that thing. Thinking of you Owen, but so
• 35:09
  unfortunately it didn't finish six.
• 35:11
  Host person. Yeah, not all the Irish were
• 35:15
  winning. I think an Irish horse won it
• 35:17
  last year wasn't or the year before.
• 35:20
  Probably. There's often a few, yeah, good
• 35:23
  Irish horses that come over and do very well.
• 35:26
  None of them ever came from your farm own.
• 35:29
  No, I was with donkeys. And they breathe, athletes of
• 35:33
  the humankind. Yeah, that's it, Running after
• 35:37
  cattle. Dean, did you, before we move on
• 35:39
  from like results and stuff, did you want to mention the Iron
• 35:42
  Man? Yeah, I, I mean, I'm getting
• 35:46
  more and more nervous about straying too far from running on
• 35:48
  this podcast, but yeah, if you'll indulge me for just a
• 35:53
  moment. So triathlon, I have an interest
• 35:58
  in triathlon particularly not just because I'm putting on
• 36:01
  Lycra a few times a week and riding my bike.
• 36:03
  But before, before now we have Perths had a few top triathletes
• 36:08
  and very much respect how they go about in terms of training.
• 36:12
  And you know, their training load per week dwarfs hours as
• 36:15
  we're learning the hard way, Ryan, in terms of what they're
• 36:18
  able to do. And as a result, they often
• 36:21
  result. It turns them into good runners.
• 36:22
  Or you can learn something because a runner in terms of
• 36:24
  what they're able to do from a cross training and training load
• 36:27
  perspective. And I do listen to, Speaking of
• 36:30
  podcasts, I do listen to a podcast called The Norwegian
• 36:33
  Method and it has Christian Blumenfeld and what's the other,
• 36:40
  What's the other guy? What's the other guy's name?
• 36:49
  It'll come to me as Casper and who won the Iron Man World
• 36:55
  Championships. And Gustav Eden is the other top
• 36:59
  guy. And they, Casper, Christian and
• 37:02
  Gustav, they all finished 123 at Kona about a month or so ago.
• 37:07
  I wasn't in Kona, I was in Nice. And they talk on a podcast and
• 37:10
  they go into quite a bit like Norway's dominating running with
• 37:13
  the Inca Britsons and then Norway's dominating long
• 37:16
  distance triathlon. I mean, Christian Bloomer felt
• 37:19
  won the world champs. Oh sorry, the Olympics.
• 37:22
  And then these guys were one 2-3 at the world champs just last
• 37:25
  month. So anyway, they were talking it
• 37:26
  up on their podcast during the week and I was listening to it.
• 37:29
  And so that got me excited about watching the race.
• 37:31
  The Iron Man 70.3 world champs were on over the weekend and
• 37:35
  front runner had a few people over there competing as well,
• 37:38
  but it's run over 2 days. And the women's race, the winner
• 37:43
  was Lucy Charles Barkley. We're from Great Britain.
• 37:47
  And second was Taylor Nib. And that race was a really good
• 37:51
  race. It it fantastic stream.
• 37:55
  Iron Man do a lot of things really well.
• 37:57
  They've got good money. They're attracting really good
• 37:59
  athletes from like the Olympic distance races, which is
• 38:01
  normally like the stronger distance, almost like how road
• 38:05
  running, we would say is much stronger than trail running.
• 38:07
  But now with more money getting into the trails, it's attracting
• 38:10
  better athletes. And that's what's happening in
• 38:12
  these Iron Man races. And so it's been really good to
• 38:14
  watch these Iron Man races because they're really
• 38:16
  competitive and they're getting really high quality events.
• 38:20
  And the women's race was really exciting.
• 38:22
  The two sort of strongest women were just neck and neck
• 38:26
  throughout the day, both on the bike trading places, I don't
• 38:29
  know, at least a dozen times on the bike.
• 38:32
  And then the Taylor nib was ahead for at least the first
• 38:35
  half of the run but got overran. And then there was a third
• 38:39
  athlete, I think Kat Matthews from Great Britain as well, I
• 38:42
  think was chasing them down but blew a calf.
• 38:45
  So there's a lot of drama like on their way to catching them.
• 38:48
  And then today's race, I think you caught the last bit of that,
• 38:51
  Ryan. And so Christian Bloomenfelt,
• 38:53
  they were talking on their podcast and one of the guys
• 38:56
  basically said to him to Christian during the week, like
• 39:01
  you, you Christian, you're doing very well at winning a lot of
• 39:03
  these smaller races, but I'm really all about winning the big
• 39:05
  races, basically having a dig at him.
• 39:08
  And then he had that as feedback and a bit of a jab.
• 39:13
  And I know I would imagine he wouldn't have taken too kindly
• 39:16
  to that. And then the runner up, Taylor
• 39:18
  Nibb said to Christian as well, just don't come second because
• 39:21
  she just came second. And it's like they're all there
• 39:24
  basically there to win a world title.
• 39:26
  And they're all, it's really interesting, the strategy, like
• 39:29
  trying to break each other on the bike or how you like.
• 39:31
  There's a lot more tactics in triathlon than there is running.
• 39:35
  But yeah, this race was set up really well.
• 39:36
  You had Casper Stoners who ran over the top of the Norwegians
• 39:40
  in the World Championships for the full Iron Man running down
• 39:45
  or catching up to Christian And Yellow Gaines, the Belgian
• 39:48
  athlete who Yellow Gaines knew not to keep Christian too close
• 39:51
  because Christian ceiling's higher, so he was trying to burn
• 39:53
  his legs early on the run. And so they had a gap that
• 39:57
  Yellow Gaines and Christian Bloomer felt.
• 39:59
  And then, yeah, it was neck and neck for the whole 21 KS.
• 40:03
  And resulted in a Sprint finish and poor Christian Bloom felt
• 40:06
  just got out sprinted by. What was it?
• 40:09
  What would it be? Maybe a second or so.
• 40:12
  But yeah, just exciting racing. Those guys are really
• 40:14
  transparent on their podcast, so it's a good follow.
• 40:17
  They give great, like, technical insight into what they do to
• 40:20
  maintain their training load. And they're also just animals.
• 40:23
  Like what they they just the three of them just push each
• 40:26
  other really hard in training. And yeah, they're now like the
• 40:29
  best in the world essentially. I mean, bar 1, but yeah, anyway,
• 40:34
  that's my side venture into triathlon and that's what I was
• 40:36
  watching a lot of this weekend, staying across because the races
• 40:39
  are really interesting, or at least I think they are.
• 40:42
  No good good summary, thanks. So the run split of the men's
• 40:48
  race, they ran the half marathon in like 6730 ish or 6720 ish I
• 40:53
  think. Wasn't it somewhere on that?
• 40:55
  And what was the women? 'S I can't remember, but I know
• 40:57
  they were talking about when they're on the bike leg that the
• 40:59
  top women would be running around 74 I thought, but they
• 41:03
  might have been quicker than that.
• 41:04
  They were looking, they were moving.
• 41:05
  Yeah, and that's just on like absolutely dead legs, isn't it?
• 41:09
  But the legs are just conditions, something different
• 41:12
  to ours. Yeah.
• 41:14
  And that yellow gains like for context, like there was other
• 41:17
  guys that are just fresh off the Olympics as well or had raced
• 41:20
  the Olympics last year in that pro like 70.3 series, like Haydn
• 41:24
  Wild, That yellow gains that won this year, also won last year.
• 41:28
  And he beat Haydn Wild, who kind of disrespected them a bit, just
• 41:32
  went out super aggressive off the bike just to try and drop
• 41:35
  them and blew up on the run leg. And whereas he judged his run
• 41:39
  better and ran over the top of them.
• 41:41
  This Belgian athlete last year. So yeah, like like Alex, yeah,
• 41:46
  Hayden Wild, those Sprint, you know, shorter distance guys, you
• 41:50
  would you would think because they're such quality athletes
• 41:53
  that when they did step up, they would dominate.
• 41:55
  But they they aren't because these 70.3 or Iron Man
• 41:59
  specialists are like getting that good now.
• 42:01
  And that's probably what we'll see now in like the trail races,
• 42:04
  you know, like there's going to be really good athletes going in
• 42:06
  there now. And so those Rd.
• 42:07
  Athletes don't necessarily just dominate like they used to.
• 42:11
  The only thing I don't like, but I guess it's double sided coin
• 42:14
  really with the the running part of the triathlon is how they're
• 42:18
  always on like quite enclosed courses.
• 42:21
  So it's good for the atmosphere because the fans are always like
• 42:25
  right on the barriers, aren't they?
• 42:26
  And like slamming them and like chairing them and stuff, which
• 42:29
  is good. But that often means that
• 42:31
  there's lots of like bloody U turns or the courses that narrow
• 42:35
  that it's like physically hard to pass someone.
• 42:39
  So that kind of like makes the racing a little bit, I don't
• 42:42
  know, less pure and true racing, but it makes for a good
• 42:47
  spectacle because you can get all shit load of fans in on top
• 42:51
  of it. Yeah, I think so.
• 42:53
  Like I think it's more for the spectator and because they're
• 42:55
  running all over the top of the age group athletes.
• 42:58
  But I was chatting to Bart who we ride with on a Thursday and I
• 43:01
  thought he said something about there might be like 4000
• 43:04
  participants at Marabella over like, like the the amount of
• 43:08
  people they get because they do this very well.
• 43:11
  Like they have age but. What you call it?
• 43:14
  No, Marbella. Marbella.
• 43:17
  Well, how do you say it? I've got no idea.
• 43:22
  Marbella. Marbella.
• 43:24
  That's it. Marbella, Marbella.
• 43:30
  But yeah, I think they had like, because what triathlon does well
• 43:34
  as like celebrating like age groups, right, rather than just
• 43:37
  open athletes. And so I think financially, like
• 43:40
  they get that many people on course.
• 43:42
  And so yes, you're running through all the age groupers,
• 43:44
  but part of being an age group would be exciting that you're at
• 43:47
  the World Championships doing your thing, right?
• 43:49
  And you've got all these pros around you as well.
• 43:52
  So I don't know, they probably don't want to do away with that
• 43:54
  because it's, it's probably it's partially how it's funded.
• 43:57
  In the Cardiff Cross, I don't know why, but like the fields
• 44:02
  are absolutely massive and you could have like Jimmy, who's
• 44:06
  like 83 from down the road running in the same race as
• 44:10
  these canyons. So like the like the Kenyans
• 44:14
  then or the top like 50 end up like lapping these guys and it's
• 44:18
  just carnage because they're going at totally different
• 44:22
  paces. And yeah, it's in a way it's
• 44:24
  nearly dangerous because them guys are taking like the laps
• 44:28
  who are taking the good line, and then the faster people have
• 44:31
  to like, go around them and they're like weaving.
• 44:34
  It adds more to the race because you can sort of use that to your
• 44:36
  advantage if you're leading. But yeah, it's chaos.
• 44:41
  The that was the same did did that Christian had yet yellow or
• 44:46
  don't even know how to say his name, but my Yaya, but they they
• 44:52
  bumped into each other like with about what 200 meters to go.
• 44:55
  They're literally like bouncing off each other dodging like
• 44:58
  running these U turns and dodging people.
• 45:01
  And but look, it added to the drama wasn't the most wouldn't
• 45:04
  have been the most pleasant thing.
• 45:05
  And in triathlon, I think people aren't concerned about their
• 45:09
  time. They're just concerned about the
• 45:10
  result. Imagine on like those cross
• 45:13
  fields, like you say in their own with like people getting
• 45:16
  lapped is one thing like every now and then you'll see it in
• 45:19
  the Diamond League or like meets like that.
• 45:21
  But this is genuinely like completely different walks of
• 45:25
  life, people running past each other isn't it?
• 45:27
  Like you're saying, imagine there's like a steward running
• 45:29
  around the course with like blue flags waving the the old bloke
• 45:33
  to get out of the way like the F1.
• 45:35
  Like it there could be like 10 like in a pack and then you've
• 45:38
  got like the leader is just racing either side and done.
• 45:42
  And yeah, it is, it is cool. But I think that adds to the
• 45:46
  event. Like when you sign up to that
• 45:47
  race, you know, you're going to have to deal with that sort of
• 45:50
  stuff. But yeah.
• 45:53
  The the winner in that half Iron Man was is 75 grand for the win
• 45:58
  and then the overall winner got 200 grand for like overall
• 46:01
  points throughout the series. So it's good.
• 46:04
  There's a decent amount of money and you can see people making a
• 46:06
  living out of it, which is good. I wonder that we've bounced back
• 46:09
  and forth between this Iron Man and Cardiff Cross, but I wonder
• 46:12
  what the decision making of the the thought process behind.
• 46:15
  You know, like sometimes if you go to get into a race, it's like
• 46:19
  sub whatever the time may be, depending on the distance in the
• 46:22
  A race, sub another minute higher for the B race.
• 46:26
  But that's when it's cross country.
• 46:29
  It's like no holds barred. Literally professional athletes.
• 46:32
  Olympians are on the same course as grandparents.
• 46:36
  Perhaps it's the time, the time limit like is in like 2 people
• 46:40
  don't care about their time, right?
• 46:42
  So maybe that's the. Same aspect, like for the big,
• 46:49
  for the people who won that race, I think because it's a
• 46:51
  gold label, they get decent points.
• 46:53
  I think across country can go towards a 10K ranking points or
• 46:56
  something stupid like that. So that's why they do it and
• 47:00
  they might get a little bit of money.
• 47:01
  Whereas the people at the back of the field, yeah, they're just
• 47:04
  doing it for their team, for the love of the sport.
• 47:06
  Perhaps the triathlon chat leads nicely into a quick training
• 47:10
  update from DNA before we go in depth with Owens legitimate
• 47:17
  training camp. So bit of positivity really from
• 47:23
  me this week. I've started doing some more
• 47:26
  advanced drills which like kind of incorporate running as part
• 47:30
  of them. You know, like the jog throughs
• 47:32
  with like a little butt kick and a knee pickup and stuff and the
• 47:37
  the heel is actually. Responding a lot faster in terms
• 47:40
  like the next day the pain is reduced and it's gone.
• 47:45
  Quicker than it has before. So the plan is to start.
• 47:50
  It's so funny. I've literally got a couch to 5K
• 47:52
  program. So we're starting back.
• 47:55
  We're building the ground up from from the floor again, but I
• 47:59
  think it literally starts one minute jog, 5 minute walk and
• 48:03
  we'll do that every other. Day until the pain level is like
• 48:08
  nothing called manageable and then we'll progress it from
• 48:11
  there. Because obviously I'm literally
• 48:12
  in no rush, I've been six months off, so the last thing I want to
• 48:16
  do is try and move too quickly now.
• 48:18
  But it's just really encouraging and motivating that I'm finally
• 48:23
  back to this point. Even doing literally those
• 48:25
  drills genuinely was putting a smile on my face the other day.
• 48:28
  So, and I've got a scan tomorrow which hopefully will just
• 48:33
  confirm that the tear that I did have in the planter is either
• 48:37
  fully healed or like massive improvement from what it was
• 48:41
  before we move to the return to run program properly.
• 48:45
  And besides that, I rode 330K this week, decent volume and two
• 48:52
  of those rides with Dean on Thursday morning.
• 48:55
  We do like a hills tempo session in Kings Park, which is fun
• 48:59
  because you get to trade blows with some of the triathletes or
• 49:03
  some of the more advanced cyclists.
• 49:05
  Whereas in previous weeks we were being spat out the back or
• 49:09
  not even spat out the back. We just would put ourselves at
• 49:11
  the back and they'd ride off from minute 1.
• 49:14
  Whereas now we're actually able to get involved in the sessions
• 49:17
  a bit more. And then Saturday is the the big
• 49:20
  group river ride that we do. So that was good fun.
• 49:23
  Yesterday where Dean was taking his crowns.
• 49:26
  I was the lead out sacrificial lamb.
• 49:29
  Now actually, you got a a good toe, didn't you?
• 49:31
  From a stranger. We, when you're coming up to
• 49:34
  Mounts Bay, it's the final Sprint, Mounts Bay Rd.
• 49:36
  It's about 3 1/2 K stretch. And these young guys just came
• 49:40
  past us and now we're moving pretty quickly.
• 49:43
  And I was like, why would I like, why not just get off the
• 49:47
  back of them? Like otherwise we'd roll through
• 49:49
  and take turns. I was like, why would I do that
• 49:51
  when I can just sit on the back of these guys?
• 49:53
  So I jumped onto the back of them.
• 49:55
  No one went with us. And then Ryan spent all of the
• 49:58
  effort telling everyone to catch back up because he didn't want
• 50:01
  me to get away. And then they all dropped me and
• 50:06
  Dean's off into the sunset. And I was frightened with this
• 50:10
  guy. I did about 30 seconds in front
• 50:13
  and then he's come back around me and I said come on mate.
• 50:15
  Like basically just revving him up.
• 50:17
  So he keep dragging me along. So that was good.
• 50:21
  I literally picked picture this hour and there's like 15 to 20
• 50:24
  of us here moving at 1 pace like this.
• 50:27
  These two random bastards come past like 5-10 KS an hour faster
• 50:31
  than us. Like gone and then next minute
• 50:34
  you know, Dean's pinged. Off of our group and he's
• 50:37
  chasing these two randomness and everyone's looking around like
• 50:40
  shit. Dean's gone.
• 50:43
  Is that normal? No, so they have like it's a.
• 50:46
  Great ride. You're supposed to stay with
• 50:48
  your group, but it was finishing with a Sprint and I wanted to
• 50:53
  win. So what are you?
• 50:55
  What are you going to do? Yeah, just take advantage.
• 51:00
  You just, Ryan just stayed with hit the group and just went
• 51:04
  faster to try and catch up with you.
• 51:06
  But by doing that, dragging his whole group on.
• 51:09
  Yeah, so he dragged the whole everyone that is in our group
• 51:12
  out group ride. They're all in the matching
• 51:14
  picnics bar us and and Ryan did the right the solid of just
• 51:18
  dragging everyone back towards us and blew himself up in the
• 51:21
  process. So therefore had no legs left
• 51:23
  for the Sprint. And I just sat behind this bloke
• 51:26
  who dropped his mate. And so there was only one of
• 51:29
  them left and I'm just in his ear like go faster, go faster
• 51:32
  it. Was very.
• 51:34
  Humbling. It was very humbling because you
• 51:36
  get to, you know, when you come through the lights and then you
• 51:39
  wait in at that right junction. Anyway, Dean's lot.
• 51:44
  Well, Dean and then the group that I'd sent forwards towards
• 51:49
  them, they went through the lights and then the lights
• 51:52
  changed. So I was sat there at this red
• 51:54
  light and turned to the fellow next to me.
• 51:56
  I was like, there's no higher than that.
• 51:58
  You've been dropped when you missed the lights, is there?
• 52:01
  That. Was good fun.
• 52:03
  It's good. Actually.
• 52:04
  We're sort of getting into a bit of like Thursday morning and
• 52:07
  Saturday morning are both good workouts.
• 52:09
  Like it's the closest thing we're getting to some sort of
• 52:13
  interval session. Like your heart rate's getting
• 52:15
  high. So yeah, it's been good.
• 52:17
  And that's your week, right? Oh yeah.
• 52:21
  Do you want to go here a week? Yeah, yeah, there's not.
• 52:25
  So yeah. So I had a scan LA when do I
• 52:29
  have a scan? Last week and basically what and
• 52:32
  then I had an appointment with the sports stock on Friday and
• 52:37
  and I had a physio appointment during the week as well.
• 52:41
  And so I've had people look at this, multiple people look at
• 52:45
  the scan results and the overall feedback from all of them has
• 52:47
  been very positive, which is good.
• 52:49
  So what that's meant is I'm allowed to do 15 minutes twice a
• 52:55
  day. So yeah, I'm back jogging
• 52:57
  morning and afternoon. I was a bit sore.
• 53:01
  I did some functional assessments on Tuesday and they
• 53:03
  were pretty rigorous. And so I was a bit ginger after
• 53:06
  that. So I've been a bit careful a
• 53:07
  couple of days to not run on top of my cycling, but so today I
• 53:11
  jogged twice. Nothing felt, you know, very
• 53:16
  uncomfortable. I'm just I'm all a bit stiff
• 53:18
  because I haven't been running for so long.
• 53:20
  Yeah back doing basically it's only about 6 and a week KS a day
• 53:25
  on and then just cross training. I'm allowed to jump on the
• 53:27
  elliptical to top up and then I'm just riding on the in
• 53:29
  between days. And the hope is that over the
• 53:32
  next 4 weeks, I'm back at maybe doing 30 minutes a day, 30
• 53:36
  minutes twice a day, all going well, depending on how I respond
• 53:39
  to the reloading. But essentially the edema that
• 53:42
  was, there's two scans of my pubic bones, the original one
• 53:48
  that was very lit up, some bright lines and a lot of
• 53:51
  brightness all through it. And that's time for that's come
• 53:53
  right down now. So they're happy if I start
• 53:56
  loading things up. So still doing a lot of
• 53:58
  exercises, a lot of stuff in the gym.
• 54:00
  So yeah, band work each day and then gym three times a week.
• 54:03
  And then yes, doing a little bit of running.
• 54:07
  So I just jog and then hop on the bike and go from.
• 54:10
  There, even if it's only 15 minutes, it's added
• 54:13
  justification to the name of the podcast, which we haven't really
• 54:17
  had for a while. You're back doing your easy
• 54:19
  double S. Very easy double.
• 54:22
  S And then there's a man who's been doing some serious double s
• 54:25
  and triples. Well, I am very much in the
• 54:29
  oven. Or I was.
• 54:32
  I was playing with fire. As.
• 54:34
  You talk through your week. Can you give us like what
• 54:36
  temperature the oven is on each day for reference?
• 54:40
  OK, yeah, yeah, yeah. All right.
• 54:43
  What is burnt 88? All right, let's get a one to
• 54:47
  10. Right.
• 54:49
  Eight and then like 10 tens like charcoal.
• 54:54
  So after the long run on the Sunday, I got up Monday morning
• 55:00
  and I done 45 minutes and then some strides, 11K in total at a
• 55:08
  pace of like 431. Though my legs like my cast were
• 55:12
  like blocks that way. Like I was just very, I felt
• 55:18
  like that like they never cleared my legs.
• 55:20
  It was just sit pooling in my in my legs.
• 55:22
  So even though I did feel all right on that morning run.
• 55:27
  Was it the blackest super shoes that was tightening those cars?
• 55:32
  Probably and like during the week I am, I don't know, off 3
• 55:37
  by 10 minute session, but I don't know my structures and I
• 55:42
  just feel you don't have that smooth toe off.
• 55:46
  So it's just working this shit out of my calves and my
• 55:49
  Achilles. And yeah, if I was to do this
• 55:52
  camp again, I'd just wouldn't be as tightly on and I'd pay for a
• 55:57
  bigger suitcase because I'm after spending nearly £200 on
• 56:02
  like massages and physio just to keep myself right.
• 56:05
  And if I just had a pair of like a bigger rotation, I think I
• 56:07
  probably would have survived a little.
• 56:08
  Bit better, but yeah. Hindsight's great.
• 56:11
  But was it, was it Saturday? When did you do the like the
• 56:15
  fast 4 hundreds as well that you would have been naturally pretty
• 56:18
  sore anyway, right? No matter what you did.
• 56:20
  Yeah, yeah. So I done the fast for hundreds
• 56:22
  on the Saturday and then that that 90 minutes on the Sunday
• 56:29
  with a 20 minute pick up at the end, which was like, it is hard
• 56:34
  like and it's pretty windy out here.
• 56:35
  I'm on the coast. So one way you feel all right.
• 56:38
  And then when you turn around like you're just like shit.
• 56:42
  And I'm like, it is a little bit warm as well.
• 56:45
  So I'm going to use that as an excuse.
• 56:47
  But Monday evening I done 35 minutes, so 7.8 K at 4:28 and I
• 56:55
  jogged to the gym and then it's done a little gym session.
• 56:58
  I like doing gym here because like you're not on a rush.
• 57:01
  I can just go on my own pace. Like I've not to get home to in
• 57:05
  the gym. I didn't put my gas because I
• 57:07
  just knew they were like freaking blocks.
• 57:09
  Tuesday morning, got off and done 45 minutes on the
• 57:12
  elliptical. Right now I'm like at this part
• 57:16
  of the week, I'm like, all right, I'm sort of in like just
• 57:20
  get by. Like I do not want to get
• 57:22
  injured. I could have ran, but there's no
• 57:25
  point. Like electrical will have the
• 57:26
  exact same benefit. I've had a massive like last 10
• 57:29
  days. So I'm I'm just like in just get
• 57:33
  by. What do you you know how you can
• 57:36
  put it on levels on the elliptical?
• 57:39
  Do you like, like this was its levels?
• 57:40
  What? Yeah, yeah, normally do.
• 57:42
  That so this was this was the Eric trainer and actually was an
• 57:45
  elliptical, it was an Eric trainer.
• 57:46
  So it's pretty similar, like all of them are different.
• 57:50
  I think I had a like pretty Ace, which you think is a super high
• 57:53
  level, but I'm not sure if it was or not.
• 57:55
  And you could adjust the incline as well so your legs go up
• 57:58
  higher. Well, I just don't need the
• 58:00
  heart rate. I'm just trying to get my heart
• 58:01
  rate up to like a good level that I can hold for a period.
• 58:04
  When you're on the elliptical, like what?
• 58:07
  Or is it all different? I just have no idea and I
• 58:09
  struggle to get my heart rate high enough on it.
• 58:12
  Like, yeah, you can look at it two ways.
• 58:14
  You're like, get the legs moving.
• 58:17
  It's sort of like the bike. So when I'm on the stationary
• 58:19
  bike at home, I'd rather do a lower like intensity, but get
• 58:24
  the legs moving and trying to get the high rate up that way.
• 58:26
  Whereas I feel if I put it on a high, a high like what's
• 58:31
  resistance, Yeah, my quads just burn off and then like my heart
• 58:37
  rate still isn't rising. It's just my cause are hurting
• 58:38
  as well. So it's just I'm not that well
• 58:41
  adapted to the cycling. But with the Arc trainer, yeah,
• 58:44
  literally just trying to get the high rate up.
• 58:46
  And I know you're 1 pack of Albie, she uses Dr. Trainer.
• 58:48
  So I was like oh let me just help on this.
• 58:52
  I'm What sort of heart rate can you reach or what you're trying
• 58:55
  to reach? So on this one it was average
• 58:58
  Harrier 132, which was which is alright.
• 59:01
  It's sort of like an easier run 45 minutes stone and like it's
• 59:05
  easier because it is warmer in the gym.
• 59:07
  Like I do be like saying that's stuck to me just sweating like a
• 59:12
  pig. So yeah, it's just it's easier
• 59:16
  to do it in Spain when it's warm.
• 59:18
  Is the arc trainer more of a like truer run in motion than a
• 59:22
  typical elliptical? Is it a bit more like where is
• 59:26
  the? Yeah, a bit more like condensed?
• 59:30
  Arc Trainer, it's like doing a sort of a high knee, your leg
• 59:34
  doesn't flick behind. It's just that one movement, and
• 59:38
  I don't know how to really explain it, but yeah, it's just
• 59:43
  the one forward movement. I was like your knee rising up
• 59:46
  and coming down to like a standing position, but you're
• 59:50
  just doing that on both legs, basically.
• 59:52
  Yeah, I actually thought it was good.
• 59:54
  Feeling sorry for the listeners here because we're given all
• 59:57
  sorts of like hand movements and demonstrations and we still
• 1:00:00
  can't even grasp it between us, let alone what the Air China
• 1:00:03
  interpret. And right, so that was the
• 1:00:06
  elephant in the morning and then the evening I had a track
• 1:00:08
  session. So initially the track session
• 1:00:11
  was 3 by 1 K at like 3 minute kilometer pace, then it was 4
• 1:00:16
  minute rest, then it was 10 by three hundreds and then it was 4
• 1:00:21
  minute rest and then it was 2 by 1 K at like 3K pace.
• 1:00:26
  So warm up and this is Ireland like structures, so take it out
• 1:00:31
  what you will. Warm up Grand 3 by 1 K Hit demo
• 1:00:36
  right? My legs did feel heavy.
• 1:00:40
  The four minutes rest. I was like, how the hell am I
• 1:00:43
  gonna rattle around 300 meters in this now?
• 1:00:46
  Too fair. I actually came.
• 1:00:48
  I came all right, So 10 by 300 meters off 60 seconds, I was
• 1:00:52
  hitting them in like 4840 Nines and Bosch.
• 1:00:57
  I was like, come here. I was getting a little bit.
• 1:01:00
  Cooked. What were your case?
• 1:01:01
  What were your case or your 3 minutes?
• 1:01:03
  Just three minutes, just three minutes.
• 1:01:05
  I think it was two, 59258, three minutes.
• 1:01:09
  And so this is, well, having a coach at trackside is very
• 1:01:12
  beneficial. He was like, oh, I'm just call
• 1:01:13
  it there, you've done good work and just pull the plug.
• 1:01:18
  He could say that you're you. You were well roasted.
• 1:01:22
  He didn't need anymore. Yeah, I was.
• 1:01:24
  I was like a sick. I was getting up to a six or
• 1:01:26
  seven. So yeah.
• 1:01:27
  Is it? And this is where I'd love to
• 1:01:29
  just dial them in and be like, Pat what?
• 1:01:32
  Tell me what you could see when you're making this this
• 1:01:35
  decision. Like I probably could have went
• 1:01:37
  for another like a couple of three hundreds, but I was just
• 1:01:41
  going to dig myself into a massive hole, which I do not
• 1:01:43
  need with a race in like 2 weeks time.
• 1:01:45
  And like I've done like good work out here.
• 1:01:48
  I don't want to throw it away. And then I just yeah, I dropped
• 1:01:52
  home for a cool down South, pretty cool down.
• 1:01:54
  And I was just like normally do 15 minutes.
• 1:01:56
  But here I literally just dropped back to the apartment.
• 1:01:58
  It's like 10 or 12 minutes and it is like a plot like 6 minute
• 1:02:02
  kilometers. Those extra minutes are
• 1:02:06
  overrated out there. At the moment when you're in
• 1:02:09
  survival mode, yes. Yeah, that's a shout out to Dan.
• 1:02:15
  This Wednesday morning I got up and done the elliptical again.
• 1:02:18
  So 60 minutes and some gym and then that evening I am.
• 1:02:26
  What's this? When is the 5th?
• 1:02:29
  That was Wednesday, Yeah. So then that evening I got out
• 1:02:33
  for a jog. It's done 30 minutes, easy, 6.9
• 1:02:36
  KF, four 20s. And then I went to this physio
• 1:02:38
  place to get like treatment. So walked, knocked in, and I was
• 1:02:44
  like, oh, I need acupuncture, like needles.
• 1:02:47
  And I showed them my glutes, my hamstrings, my calves and my
• 1:02:51
  claws. And they're like, yeah, yeah, no
• 1:02:52
  problem. So I've never seen they use the
• 1:02:55
  machine, so fair enough. They stuck the needles in and
• 1:02:59
  then your mind, you know, the ultrasound for when you're
• 1:03:02
  having a baby. You like, you used that to like
• 1:03:06
  keep it. I don't know if you could see
• 1:03:08
  what or not was, but he's using that to like George where you
• 1:03:10
  should put in the needle. And then he took the needle up
• 1:03:12
  to this pulse thing and I'd like send shock waves through my my
• 1:03:17
  kid on that for my glutes, my hamstrings and the further
• 1:03:20
  calves. He ripped out his order machine
• 1:03:22
  and it was like it was like a shower head and right and he
• 1:03:28
  just put it like on my calves, turned it on and then it like
• 1:03:32
  sounded I think it was like my Grex.
• 1:03:35
  It was called or something like that, like sending shock waves
• 1:03:37
  like through my calves. I was like, what?
• 1:03:40
  I've never seen that is so I'm like.
• 1:03:42
  Where did you find this guy? So in the gym we go to my couch
• 1:03:47
  and his wife, they always go to this gym so they know the
• 1:03:49
  people. And he was like, ah, where
• 1:03:51
  should he go? To physio or to get treatment?
• 1:03:53
  And he said this place when yeah, done that, I felt all I
• 1:03:58
  felt good after it. I felt like it totally did
• 1:04:00
  loosen up my fabs because you can only do so much yourself
• 1:04:02
  with like rolling out, stretching until you're going to
• 1:04:05
  do damage. Like I was getting to the stage
• 1:04:07
  where I was digging in so bad to my castles, like I actually
• 1:04:10
  might do damage here. They're off just seeing like the
• 1:04:13
  specialist. And so that was on the
• 1:04:16
  Wednesday, Thursday morning, got out for 60 minutes, 13.7 K, 420
• 1:04:21
  twos. And all these phones are like
• 1:04:23
  dead slap, by the way. Like there is hills around here
• 1:04:28
  because the cross country isn't around football pitches.
• 1:04:31
  I'm like, I don't really need to like it's probably going to be
• 1:04:34
  really, really mocky, but I don't really need that hill
• 1:04:37
  conditioning. So I'm sort of trying to just
• 1:04:39
  get faster. And then that also, that was
• 1:04:43
  Thursday morning done 60. Thursday evening, I done that 3
• 1:04:46
  by 10 minutes or five minute flow.
• 1:04:49
  And yeah, so like in total between one of them go down like
• 1:04:51
  that 17K-350 fives, the 10 minutes were in I think was 3 O
• 1:04:57
  830-9307 for the average again in Nike structures.
• 1:05:03
  So like I could just feel I wasn't smooth on the ground.
• 1:05:08
  So like, I like the idea of like training in like old school
• 1:05:14
  shoes to like make your body work hard force when you're
• 1:05:19
  doing like 2 massive weeks, you certainly need all the help you
• 1:05:22
  can get. So yeah, I probably wouldn't
• 1:05:26
  like I wouldn't wear in like structure for this session at
• 1:05:28
  home, but I'd know what option here.
• 1:05:30
  Like I had the rabble, but I felt like they were super, super
• 1:05:32
  soft. So and I actually just left him
• 1:05:36
  at the truck there yesterday, so they're not coming on me.
• 1:05:40
  They've been dumped off because because you're going to be doing
• 1:05:43
  your race in spikes. Like it's not as if it's a road
• 1:05:46
  race where you're going to be putting super shoes on to
• 1:05:48
  racing. Does that mean wait for when you
• 1:05:50
  get home? Now you're going to do the
• 1:05:52
  remainder of your sessions in super shoes just to give
• 1:05:55
  yourself that more like protection or yes, like.
• 1:05:59
  All you think I have my last big session on Thursday and I will
• 1:06:02
  wear like an old pair of super shoes or like them.
• 1:06:05
  I did ask Boston twelves or something like that for this
• 1:06:08
  just because like my legs are be up like they're not like and
• 1:06:14
  you'll know by Saturday. Saturday I was just like, yeah,
• 1:06:20
  like that's a big day. That was that was 17 K in the
• 1:06:22
  morning and like what was it? That was nearly 30 K day, which
• 1:06:26
  is not into your boy Jake Barclough, but to let alone me.
• 1:06:30
  It was like big on tired legs. And Friday morning I sort of
• 1:06:36
  done a sort of a speed sessions. So I went to the track and I was
• 1:06:43
  doing like rolling 50 meters or something like that.
• 1:06:46
  So I've done a lot of drills and I was just working on my form
• 1:06:48
  because I feel like in a race like my form just go straight
• 1:06:51
  out the window in that last like 100 meters or 400 meters.
• 1:06:54
  So I was just sort of working on my form and I just done a few
• 1:06:57
  like I literally just done like 6 like rolling 50s.
• 1:07:01
  And then I've done like 4 laps of bent and straights where I'm
• 1:07:04
  like really just trying to like get a good ground contact, pump
• 1:07:07
  the arms, relaxed the shoulders, do all that.
• 1:07:10
  Because when you're, there's actually a lot to remember when
• 1:07:13
  you're doing all this stuff. So yeah, that was good.
• 1:07:18
  But it was only like, it was like 10K workers, something like
• 1:07:22
  that, not much that was. And then I just, oh, that
• 1:07:25
  evening I went back to the physio place again and to get
• 1:07:28
  the calves and legs zapped because after the Thursday might
• 1:07:33
  be just tied right back up. Much is a.
• 1:07:36
  Session £50 a session for and he worked for me for the hour.
• 1:07:42
  So it actually isn't that she's not that bad Good.
• 1:07:47
  But yeah, Saturday I felt good in the morning and the plan was
• 1:07:54
  to do 4 by 1600 meters in like 60 sevens.
• 1:08:03
  So yeah, pretty hot off like 2 minutes, 2 minutes, thirty
• 1:08:07
  recovery. And it went a bit like this.
• 1:08:15
  I sort of knew from the you sort of know from the first like
• 1:08:19
  mile, like I don't I don't I think that's a mental block with
• 1:08:21
  the mile. Like I feel like when you're
• 1:08:23
  doing it so low, like it's a long way to like push yourself
• 1:08:28
  to get me just lap on lap on lap.
• 1:08:30
  Whereas if you had someone to like, tow you around or to
• 1:08:33
  follow, like, I feel like it mentally, it's a lot easier.
• 1:08:36
  And like, I was looking at this session as like a big indicator
• 1:08:40
  as to where I'm at. So I probably, like, worked
• 1:08:43
  myself up a bit for this session.
• 1:08:47
  And yeah, it just didn't go to Iran.
• 1:08:51
  But I sort of again, having the coach on the track beside me, he
• 1:08:55
  sort of salvage it. So I'd done the first mile in.
• 1:09:00
  Let me just get up the garment up.
• 1:09:01
  It's better. First mile in 435, 2 minute
• 1:09:06
  break and like I was pushing that second mile was in 444.
• 1:09:09
  So you can see where this is going.
• 1:09:12
  So coach says, all right, Owen, you're not doing any more miles,
• 1:09:16
  you're doing to 8 hundreds now. So we changed it up, done 2 by
• 1:09:20
  802, by 402, by 200. So the eight hundreds were in
• 1:09:24
  two 16215, the four hundreds were in like 6563 and two
• 1:09:30
  hundreds are in 29 and 29. But like these were all like I
• 1:09:34
  felt like I was going flat out and it was nice to track.
• 1:09:37
  So the 1st 200 you had at your back.
• 1:09:39
  So even for these like 8 hundreds, I was going through my
• 1:09:42
  1st 200 and like 32 and then you hit the headwind and it just
• 1:09:46
  slowed me like right right down. Like you were saying, you could
• 1:09:49
  see as soon as you hit like 1:50 to go, like you'd totally lose
• 1:09:53
  all momentum. So like I was pretty like down
• 1:09:58
  about this session because like getting work yourself so much,
• 1:10:02
  like work yourself up so much for this sort of stuff.
• 1:10:05
  I don't know, I just felt like I didn't do well at all.
• 1:10:07
  But looking back, like I still don't.
• 1:10:10
  All right. It's just the effort was way
• 1:10:12
  higher than it should have been. Like for the four hundreds the
• 1:10:14
  other night I was running 64. So I'm actually feeling really,
• 1:10:16
  really good. But whereas now like a 65 was
• 1:10:19
  certainly an Alex friend and both I have so much like I felt
• 1:10:23
  like the zappy thing and the physio like tires, the muscle.
• 1:10:27
  So I had that Friday evening and then I this Saturday morning and
• 1:10:31
  I tried taking a caffeine tablet as well.
• 1:10:35
  And I just don't think that works for me at all.
• 1:10:36
  Like I felt no benefit for it whatsoever.
• 1:10:41
  But yeah, so like in total, that session didn't go to plan, but
• 1:10:45
  like it was like not every session can be like an A+
• 1:10:48
  session. Like you're going to have these
• 1:10:50
  B plus sessions or like B minus or CS where you just need to get
• 1:10:53
  through it. And like I have had a lot of
• 1:10:56
  work. Like I put in a lot of work in
• 1:10:58
  the last couple of days. Like probably more like, no, it
• 1:11:00
  is more than usual. So I have to take that into
• 1:11:02
  account. So yeah.
• 1:11:06
  When you come on and spell your week out like that, does it sit
• 1:11:11
  better with you? Like kinda almost like
• 1:11:13
  reflectively looking at it going well, I was kind of playing
• 1:11:18
  catch up all week, like getting your treatment done twice just
• 1:11:21
  to like stay alive. So the the writing's almost on
• 1:11:24
  the wall that your legs are tired and that session was going
• 1:11:27
  to be tough regardless. So just getting it done at a
• 1:11:31
  relative OK level that that's the the tick in the box for that
• 1:11:36
  one really given how messed up your legs were and the amount of
• 1:11:40
  fatigue you're under from last week already.
• 1:11:43
  Yeah, absolutely, absolutely. Like it does help talk about it.
• 1:11:46
  Like actually when you said that later realize, all right, I
• 1:11:48
  still got it done. Like it wasn't the worst or
• 1:11:51
  sham. I don't know.
• 1:11:52
  It's like inside I'm just like, I wanted to do it 4 by 1600.
• 1:11:57
  Like that was on the plan. Like I wanted to do that, but it
• 1:12:00
  just wasn't realistic. Like I could have kept on going
• 1:12:02
  but I just want to trim myself Tom as a whole.
• 1:12:04
  That umm, I I can't think of ever doing a session like
• 1:12:10
  that's, that's very fast, right. Like it wasn't like you were
• 1:12:14
  you, you know, that's a pretty, that would have been a new like
• 1:12:19
  so 67 seconds for AK, you're going through AK and 2:48 if
• 1:12:24
  you're on pace, like. Like it would be on your level.
• 1:12:28
  Like that's, that's sub 14 minute 5K pace, isn't it?
• 1:12:33
  Yeah, like that's, and you're doing mile reps of that, you're
• 1:12:37
  doing 44K plus another 646 point 4K of that.
• 1:12:44
  Like like that's such a like that's such an ambitious
• 1:12:48
  session. So like the fact is if you fail
• 1:12:50
  on that session, like it's not like it's, it's not like
• 1:12:53
  something that was, you know, that you would expect should be
• 1:12:58
  comfortable. Like you're at the back end of a
• 1:13:01
  training block, you're feeling wrecked and you're you're really
• 1:13:05
  like pushing for something pretty like you would have got
• 1:13:07
  so much still out of your workout.
• 1:13:10
  That's. The thing, yeah, but like thank
• 1:13:13
  God. Like I'm just saying looking
• 1:13:14
  back, thank God and my culture there, because I could have just
• 1:13:16
  done myself in myself whole, like I'm on the sideline and
• 1:13:18
  just alter it like they're on the spot.
• 1:13:20
  Like, yeah, particularly. Does makes a difference because
• 1:13:24
  particularly in those workouts, like they remind me of those
• 1:13:27
  remember, we would do 1K. I can't remember what they are
• 1:13:32
  like descending, ascending reps and we're holding similar.
• 1:13:35
  We would hold maybe 60 eights or something like that.
• 1:13:37
  And then once you once it goes bad belly up in one of those
• 1:13:41
  workouts like it just if you if you can either hold on and you
• 1:13:45
  do another half a Rep and then you're so wrecked that the
• 1:13:48
  sessions done. The fact that you've had since
• 1:13:52
  still got a full workout out of it running like that, stuff
• 1:13:55
  that's very fast at 435 miles, good going.
• 1:13:59
  Yeah, like, it's not the worst. It's just not what was planned.
• 1:14:02
  But again, like everything can't be an April session, so still
• 1:14:05
  get through. It was.
• 1:14:07
  Yeah, it wasn't the end of the world.
• 1:14:09
  And the choose you're running it, are you like they're not?
• 1:14:11
  Were you in dragonflies or? I was in the New Balance rebel.
• 1:14:16
  Yeah, I've left at the track. Yeah.
• 1:14:18
  So like, like even that would be yeah, making a difference.
• 1:14:23
  Yeah, yeah. And it's hot and like, yeah, it
• 1:14:27
  is. It's just a wind as well.
• 1:14:28
  There's a massive headwind and fair enough, you have it on your
• 1:14:30
  back. It's just running into it.
• 1:14:31
  It just elevates that effort level that yeah, not ideal, but
• 1:14:37
  again, a little bit of excuses. But I've had a massive week and
• 1:14:40
  just even just get the session ticked off like it was, yeah,
• 1:14:42
  just happy to get done. And that even, and I don't know,
• 1:14:45
  45 minutes, just shake out the legs, whatever junk is in them.
• 1:14:49
  And 4:43, so another 9.6 K. And then this morning I had my
• 1:14:55
  last long run, so it was 90 minutes.
• 1:14:59
  And after 50 minutes I picked it up for 10 minutes.
• 1:15:02
  And then then yeah, just ran at home.
• 1:15:05
  So it was 24K-350 ones, which is 125 K for the week with a bit of
• 1:15:14
  cross training. So yeah, I fly home now and
• 1:15:17
  well, get to the airport in an hour and a half and yeah, just
• 1:15:21
  get back, acclimatize to the Irish weather.
• 1:15:25
  The plan now is sort of like freshen up because I have put a
• 1:15:29
  lot onto the legs in the last couple of weeks.
• 1:15:31
  And so yeah, last big session on Thursday.
• 1:15:34
  So I don't think I'm going to run on Monday and just slowly
• 1:15:37
  like freshen up a little bit a Diesel level online.
• 1:15:40
  Like I know I'm putting so much into like shoes, shoes, shoes,
• 1:15:43
  but they when they're there and you use them and yeah, my legs
• 1:15:48
  just weren't, are not conditioned for the portrait I
• 1:15:51
  put them through of the last 14 days.
• 1:15:55
  But yeah, that's me. Well, the hay is in the barn in
• 1:15:58
  it. It's just about bringing it out
• 1:16:00
  in the best condition now. Basically, yeah.
• 1:16:03
  So your first experience that like a formal but not formal
• 1:16:08
  informal, but like where the perhaps of the trip was entirely
• 1:16:11
  training you enjoyed it. Yeah, it was good.
• 1:16:16
  It's just you're living like literally I get up in the
• 1:16:18
  morning, run, come home, eat breakfast, nap, eat more food,
• 1:16:23
  go out, run again, Ratch bed just constant.
• 1:16:28
  And I can see how you, but like if I was staying for like 3 or 4
• 1:16:31
  weeks, I wouldn't have pushed as hard in the first week because I
• 1:16:37
  feel like Eve, like I was just thinking if you're at altitude
• 1:16:39
  and you went ham on the first week, like you couldn't really
• 1:16:42
  just mess up your whole camp. Yeah.
• 1:16:45
  So yeah, I learned a lot. I learned that just no point
• 1:16:49
  being high on a thing like this just to get extra suitcase, pay
• 1:16:54
  for it like it's worth it in the long run.
• 1:16:57
  So yeah, no, I'd love to come in here again, hopefully next year
• 1:17:01
  at some point, maybe for track season.
• 1:17:03
  But yeah, that's. Just unlike their work, because
• 1:17:07
  I find for most of us when we're just living our normal
• 1:17:11
  day-to-day, the hard part is doing the extra bits in terms of
• 1:17:15
  like you're loosening up your body and then also like resting.
• 1:17:20
  How was it being able to like did you find you did rest like
• 1:17:23
  more than what you would otherwise like?
• 1:17:25
  You could listen to your body and get in that extra hour or so
• 1:17:28
  sleep? Like did you find yourself
• 1:17:29
  sleeping more each night and or napping each day or something
• 1:17:32
  like that? Yeah, so like usually I like be
• 1:17:36
  in bed for like 10, let's say because I wasn't getting up at
• 1:17:39
  like 4:45, five o'clock the next morning.
• 1:17:42
  So like on average, I'd say average like 9 to 10 hours of
• 1:17:44
  sleep each night. And which is yeah, well, I'd say
• 1:17:49
  9. And then I'd like I'd have like
• 1:17:50
  a 40 minute nap in the day or 30 minute nap in the day, which
• 1:17:53
  again just tops it up. And which I do feel it does make
• 1:17:57
  all the difference. Like that's where you're like 9
• 1:18:00
  to 5 worker is sort of like missing out on absorbing that
• 1:18:04
  training. So where I did push hard, like
• 1:18:06
  you can look at it this way. I did push super hard, but I was
• 1:18:09
  like recovering more as well. Like I was eating such good
• 1:18:12
  food, my culture, such a good chance.
• 1:18:14
  So he was cooking up dinner. And so yeah, like I was
• 1:18:17
  literally treated like I was like felt like Josh Kerr Jelly
• 1:18:20
  going to be on the table for me. And yeah, spoiled.
• 1:18:24
  So look, we'll see how we race in two weeks time, but yeah, it
• 1:18:29
  won't be for the lack of effort. Well.
• 1:18:30
  Very good. Thanks for taking us on your
• 1:18:32
  journey. And I guess we've got another
• 1:18:34
  week to get through before we fully preview the race and
• 1:18:38
  stuff. But yeah, you're in a good spot.
• 1:18:40
  So all the best with your last week's.
• 1:18:42
  Proper training and I think like you'd take this training camp
• 1:18:46
  with you, you know, for the next 6 months hopefully, right, like
• 1:18:51
  this will set you up like yeah. Oh yeah, we'll see if Valencia
• 1:18:54
  is in early January. And then I got onto that, our
• 1:18:59
  math 5K as well entries up for that.
• 1:19:01
  So I'm in that early February and then I'll probably take
• 1:19:04
  downtime just to reboot for track season.
• 1:19:07
  So yeah, short term, that's the plan.
• 1:19:09
  But yeah, hopefully this does stand to me.
• 1:19:12
  Owen has had to leave us because he has a flight to catch when we
• 1:19:16
  did promise it offline at the start of the recording that we
• 1:19:19
  would finish the episode before he had to go.
• 1:19:21
  And here we are deep into the trenches again.
• 1:19:26
  But there's there's so much to get through.
• 1:19:29
  So we need to do justice. There's a news item which is
• 1:19:33
  seen this week. The AIU published retrospective
• 1:19:36
  bans. So this is 10 years after it
• 1:19:38
  happened. The Russian state sponsored
• 1:19:41
  doping program must have been 2015 given 10 years and 12 of
• 1:19:46
  the athletes sanctioned. Like I don't really understand
• 1:19:50
  the implications of it because people who were competing 10
• 1:19:53
  years ago, they're all going to be retired and everything now or
• 1:19:57
  in the extreme twilights of their career.
• 1:20:00
  So I don't know what a four or a two year ban serves them because
• 1:20:06
  for a lot of them, I was reading through Citius Magnum, as they
• 1:20:09
  always do, cover these stories. Well, Chris Chavez done an in
• 1:20:13
  depth kind of review of it and he's highlighted each of the
• 1:20:16
  athletes, how long their bands are and kind of what that means
• 1:20:20
  for. What they've achieved prior to
• 1:20:22
  the ban, like did they have any medals?
• 1:20:25
  Are those performances impacted or not?
• 1:20:28
  And with most of these cases, the ban wasn't or the test
• 1:20:35
  didn't happen until after their results.
• 1:20:38
  So like their record or their medal stands and they just
• 1:20:42
  received a retrospective ban, which they probably won't even
• 1:20:44
  be serving anyway. So bit of a weird one, but and I
• 1:20:48
  also, I don't really understand why it's 10 years down the line,
• 1:20:52
  but there you go. I don't know if you know
• 1:20:55
  anything on that, Dean. Yeah, no, I don't know, Like I
• 1:20:57
  again, I saw it pop up on my feed and read through some of
• 1:21:01
  the results and saw that people were getting getting stripped to
• 1:21:04
  medals and all those sorts of things.
• 1:21:06
  But I don't know the no further context to it other than what
• 1:21:09
  you shared. So the the the only one, what
• 1:21:12
  stood out to me was one of them. She finished third and because
• 1:21:17
  of when the thing was implicated on her, she didn't have to
• 1:21:22
  forfeit her medal. And it was highlighted that
• 1:21:24
  Jenny Meadows, who's a British athlete, finished fourth.
• 1:21:27
  So I think it was just to say, well, this, all this action is
• 1:21:32
  irrelevant because the girl who should have won the medal
• 1:21:36
  doesn't get a medal anyway. Yeah, yeah, it's how I read it.
• 1:21:40
  You were saying you've been watching a YouTube channel this
• 1:21:43
  week. Yeah, and it's a shame we've
• 1:21:45
  lost Owen because I know he's been watching it and it sounds
• 1:21:47
  like he's had quite a bit of time to consume a lot of content
• 1:21:51
  given his last couple of weeks. So I think he may have gone more
• 1:21:55
  into the weeds of it than me. But we mentioned when we're
• 1:21:59
  recapping the Valencia half Marathon results, the first
• 1:22:04
  Aussie was Jimmy Whelan. And we spoke about it then
• 1:22:09
  'cause we don't know too much of his background other than he was
• 1:22:13
  a professional cyclist and he's ridden in some of the top grand
• 1:22:17
  tours in the world. And I heard, and I can't
• 1:22:21
  remember where I which podcast or where I heard this, but he
• 1:22:24
  was in the I think he's the same age as Matt Ramsden perhaps, or
• 1:22:32
  around that, around that age because he was in the
• 1:22:35
  Decostella. So so the top Australian and
• 1:22:40
  we'll and we'll, we'll talk about this in a couple of weeks
• 1:22:42
  'cause that a pecs coming up. So the Australian 10K champs is
• 1:22:46
  run early December each year. And as part of that, mate, they
• 1:22:50
  have this de Castella 3000 meter chance where the top under 20
• 1:22:54
  men and women will race. And it's a great insight into
• 1:22:58
  who the next upcoming stars are. I suppose he raced in that and
• 1:23:04
  maybe raced 815 or 817 or there thereabouts.
• 1:23:09
  He was a talented junior runner but went on to become a
• 1:23:11
  professional cyclist. But in very more recent times
• 1:23:15
  has moved to. He moved to triathlon initially
• 1:23:19
  and did the Geelong Half Ironman earlier in the year.
• 1:23:23
  And then, yeah, did the Valencia Half Marathon about a month or
• 1:23:26
  so ago or three weeks ago and ran 61 1/2 minutes.
• 1:23:30
  And I think off the back of that sort of turned heads because
• 1:23:33
  that's a pretty impressive. He was in the same group as is
• 1:23:35
  it Alfie Manthorpe could have got that wrong.
• 1:23:39
  Yeah. And Alex Yee and and a few
• 1:23:42
  others. So he was in that that same
• 1:23:45
  group. And it was a bit of a warmer
• 1:23:46
  morning, wasn't a perfect day for it, but obvious, but ran
• 1:23:49
  really well. And anyway, it turns out he.
• 1:23:52
  And so he's a bit of a man of mystery.
• 1:23:54
  All you always sort of knew is professional cyclist and is
• 1:23:57
  dabbling in triathlon and has some serious running wheels and
• 1:24:01
  a bit of pedigree as a junior. But he has a YouTube channel and
• 1:24:06
  he started about a year or so ago.
• 1:24:08
  And what popped up on my YouTube feed as well as Owens this week
• 1:24:12
  was his recap of the Valencia half.
• 1:24:15
  And it was, yeah, it's really interesting.
• 1:24:16
  And then he, as you sort of go deeper into the weeds of his
• 1:24:20
  training, he gives some reflections on where he was with
• 1:24:22
  his triathlon, some injury updates, just living abroad.
• 1:24:26
  And yeah, it sounds like he's trying to make it as a pro
• 1:24:29
  runner. And he's got a lot of confidence
• 1:24:31
  out of that recent race. And so it's a good one to follow
• 1:24:34
  because I think he's, yeah, he's literally rode some of the best
• 1:24:38
  Tour events in the world, got a really good cycling background,
• 1:24:41
  but clearly has some serious running talent.
• 1:24:45
  And it, this is him after maybe 6 or so weeks of, I think he's
• 1:24:49
  put together maybe six weeks of good training.
• 1:24:51
  I think he said he ran 4 weeks where he averaged maybe mid one
• 1:24:54
  80s in terms of volume. And really is just Lear he's
• 1:24:59
  he's said it himself is copying what he's heard is good for
• 1:25:03
  running and then just taking over concepts that he's he knows
• 1:25:07
  works in cycling and seeing how they translate to to running.
• 1:25:11
  So yeah, cool person to follow and good YouTube channel.
• 1:25:16
  Good to watch ones where it is like that, almost like a live
• 1:25:19
  experiment, like he's putting himself out there and he's
• 1:25:22
  saying I'm trying something new. This is what I'm trying.
• 1:25:25
  Like let's see how it unfolds. So you can almost like go on
• 1:25:28
  that journey with him. And Owen's summary, I'm sure he
• 1:25:31
  wouldn't mind the sharing, was basically he's a freak of
• 1:25:34
  nature. Yeah, so I think he shared some
• 1:25:38
  VO2 stats where it's like in the mid one 80s on the bike and
• 1:25:42
  it'll probably go north of that because it's hard to Max your
• 1:25:45
  VO2 out when it's just lower limb.
• 1:25:47
  Like normally the higher VO twos is when you can move, you can
• 1:25:50
  work more muscle groups. So I think he's and he looks so
• 1:25:54
  smooth. The fact that he's been doing
• 1:25:56
  all this cycling, like can we know just functionally how
• 1:25:59
  different that is? I mean, it's similar, but it's
• 1:26:01
  definitely different than running.
• 1:26:03
  And when you see him in that same group with all these top
• 1:26:06
  runners and he doesn't look out of place.
• 1:26:08
  So he's obviously, yeah, a bit of a freaky nature.
• 1:26:12
  He's got, yeah, Immaculate form, hasn't he?
• 1:26:16
  For someone that's been riding for what, the last 10 years or
• 1:26:18
  something, it's crazy. He looks as though he's built
• 1:26:22
  very well for the distant stuff as well as knee.
• 1:26:24
  Like he's tall and he's slim. Yeah, it looks quite strong and
• 1:26:28
  you can imagine the strength. He's probably developed the
• 1:26:32
  barking strength. But it's interesting because I
• 1:26:34
  know for certain cyclists it's not load bearing cycling, you
• 1:26:39
  know, and that's why we can do it now with the running load.
• 1:26:42
  So the fact that he's been able to stick together the volume he
• 1:26:45
  has on the in running is pretty impressive.
• 1:26:49
  But yeah, that's YouTube Doris. Yeah.
• 1:26:51
  Thank you. I guess that leaves us with
• 1:26:53
  double trouble then. I don't suppose you plan on
• 1:26:56
  bringing anything to the table where?
• 1:26:59
  My strong suit. We did.
• 1:27:03
  We had one listener submission and then I also had something
• 1:27:06
  which I can cover off. So Ollie Chadwick said people
• 1:27:12
  put in their PBS in their Instagram BIOS and not
• 1:27:17
  necessarily of the professional athlete kind.
• 1:27:19
  Like he wasn't too impressed with these PBS, which he's
• 1:27:22
  seeing in people's BIOS. And he shared thoughts like
• 1:27:27
  maybe you should be thinking more about your family and your
• 1:27:31
  career rather than putting your your PBS in your Instagram bio.
• 1:27:35
  Keep all that sort of stuff for Strava.
• 1:27:38
  But yeah, I don't know. I'll.
• 1:27:40
  I'm just editing mine as we speak.
• 1:27:44
  Yeah, I mean that, yeah. I mean, that's an interesting
• 1:27:49
  take. My take is I'd rather put on
• 1:27:51
  social media, keep that stuff private, my family and all that
• 1:27:54
  sort of stuff and happy to talk about my running, but there you
• 1:27:58
  go. As I was putting this into the
• 1:28:00
  agenda, I was thinking like this Double Trouble is meant to be
• 1:28:04
  like a hot take controversy, cause a bit of a stare, but it's
• 1:28:09
  not meant to be like spiteful and nasty.
• 1:28:12
  I don't know. I don't I don't know where this
• 1:28:14
  sits. Like I kind of agree with him,
• 1:28:16
  but I also think maybe I don't know, people can do what they
• 1:28:22
  want. But yeah, it's difficult one.
• 1:28:27
  Yeah, I mean, look, we're you got to take it.
• 1:28:30
  It's good that we're he's, you know, taking a swing at
• 1:28:33
  something. It's boring to be without a
• 1:28:36
  view. I think that this morning he was
• 1:28:39
  whenever he sent sent the referral and he must have been
• 1:28:42
  fired up and maybe that's just tipped him over the edge because
• 1:28:45
  he is really nice guy Ollie and he wouldn't he wouldn't harm a
• 1:28:48
  family, something that got him fired up.
• 1:28:53
  Well, given we I've had the last nine weeks off running, I can
• 1:28:56
  definitely relate to that so. So thanks Ollie and anyone else
• 1:29:01
  you got your own double troubles continues.
• 1:29:02
  Send them through. We'll keep sharing them and keep
• 1:29:06
  refrain them from taking accountability for what you're
• 1:29:08
  saying. I did say, yeah, I did say that.
• 1:29:14
  Speaking of, and I might get the name wrong again, visit Ollie.
• 1:29:18
  Ollie Alfie Manthorpe. Is that how I?
• 1:29:21
  Is that how I say it? I think it was like a a bite
• 1:29:25
  from an interview he was in and he was, I don't know if they, I
• 1:29:29
  don't think they have double trouble as a segment.
• 1:29:31
  I dare I say that's unique to us.
• 1:29:32
  But he was taking shots at different training things and
• 1:29:36
  his crack was like Zone 2. He's incredibly overrated as one
• 1:29:41
  of them. Yeah.
• 1:29:44
  Basically saying polarize your training.
• 1:29:46
  The day in between sessions should be recovery.
• 1:29:49
  If you're in zone 2, you're not recovering.
• 1:29:52
  And so, yeah, he look, he he was, he fired about four things
• 1:29:55
  in the space of about 30 words, which was good.
• 1:30:00
  But yeah, but again, I I could understand what he's saying.
• 1:30:03
  But then at the same time, I know that it's been effective
• 1:30:05
  for some people on their in between days where they can do
• 1:30:08
  it to do like top end aerobic running and they can still back
• 1:30:11
  up their workouts and they may be getting fitter from doing all
• 1:30:14
  that. And then when we heard Kupertier
• 1:30:17
  talk about the fact that he'll try and target some zone 2 cross
• 1:30:20
  training, so no load bearing, but still some harder cardio
• 1:30:24
  work as it something to do in between a session.
• 1:30:27
  Maybe that's more effective than two easy runs or you do what
• 1:30:32
  rented Japan does and just run for three hours on a rest day
• 1:30:36
  and still recover in time for a workout.
• 1:30:38
  Like there's so many different ways you can do it.
• 1:30:40
  I wouldn't say there's like. So perhaps take some of these
• 1:30:43
  double troubles with a pinch of salt because they're just ideas.
• 1:30:46
  They're not, you know, not completely way to talk.
• 1:30:48
  We. Talk often about some of these
• 1:30:50
  training principles and use like a lot of the buzzwords and stuff
• 1:30:55
  often surface level though. And it will be cool to like
• 1:30:58
  almost take one question and like do a full episode on it.
• 1:31:02
  And we all like go and research that topic and do like a deep
• 1:31:05
  dive into it because the lots of the stuff that we talk about, we
• 1:31:09
  almost don't do it justice because we're talking about so
• 1:31:11
  much other stuff as well. So yeah, also acknowledge that.
• 1:31:15
  Yeah. And that graphic, you know the
• 1:31:17
  graphic you shared around the the three and five zone models,
• 1:31:20
  Jack Daniels theories, the lactate inflection points and
• 1:31:25
  how they sort of relate that that graphical picture we should
• 1:31:30
  we should share on our socials. Because I think then when we are
• 1:31:33
  talking about a lot of those things or even just post about
• 1:31:36
  it again, like there's a lot of people might argue to or for or
• 1:31:41
  for or against some of these things.
• 1:31:42
  But I think having that as a visual, as a visual aid for some
• 1:31:46
  of these topics is, is helpful. Like if you imagine that in your
• 1:31:49
  mind, it helps colour some of the conversation around training
• 1:31:53
  intensities and zones. Yeah, because it puts them all
• 1:31:57
  side by side, doesn't it? Like with I guess the, the one
• 1:32:00
  that everyone could relate to is RPE, as in like what's your
• 1:32:03
  effort out of 10? And then it puts that on a scale
• 1:32:07
  next to like the LT1LT2 and heart rate zones.
• 1:32:11
  So you can understand based on how something feels to you,
• 1:32:15
  where they that might actually fit against some of these like
• 1:32:18
  lactate stuffs and heart rate zones.
• 1:32:21
  Yeah. And we've had the benefit of
• 1:32:22
  like like you know plug for front runner, but they sort of
• 1:32:27
  work off A5 zone model. They put that into your training
• 1:32:30
  peaks that put spits out what your training heart rate or pace
• 1:32:34
  intensity should be. And then when you come down to a
• 1:32:36
  session, you'll have what your training pace suggests you can
• 1:32:40
  run to. But then you've all obviously
• 1:32:42
  got to overlay how you feel and the conditions.
• 1:32:44
  But then it they'll often just as a general guide, whoever's
• 1:32:48
  facilitating the session will just give you an RPA, you know,
• 1:32:51
  tempo 7 out of 10 threshold 8 rah rah rah.
• 1:32:55
  Like that sort of colour is always, always helpful.
• 1:33:00
  And and yeah, it sort of then just sets you up to most likely
• 1:33:04
  run at the rate the right effort for what we're meant to be done.
• 1:33:08
  That's probably to go back to what I was saying about having
• 1:33:11
  the benefit of his coach being trackside like we also benefit
• 1:33:16
  from that in that we have the the session programmed into the
• 1:33:20
  app training peak. So you could by all means go
• 1:33:22
  away and do it by yourself. But then having that person
• 1:33:26
  there like physically to translate what that workout
• 1:33:29
  actually means and how it should feel is like a bit of an
• 1:33:33
  insurance policy on it, isn't it?
• 1:33:34
  To say like I know it says this in the app but it's OK if we
• 1:33:39
  expand the radius a little. Yeah, exactly.
• 1:33:42
  When to lean in or lean out or when not to what part of the
• 1:33:45
  session not to overreach on and when you.
• 1:33:47
  Yeah, exactly. It's the the colour, the brief
• 1:33:50
  before the sessions always, yeah, always really helpful, I
• 1:33:54
  think. And yeah, it's a nice part of a
• 1:33:57
  training group too, because then you've got six or seven other
• 1:34:01
  people that heard that same thing and then you're trying to
• 1:34:03
  work together to get it done. Switch, sorry.
• 1:34:06
  And then just to sidetrack onto bike.
• 1:34:08
  That does not translate for me when we rock up to do bike
• 1:34:11
  intervals, right. I just, I'm just there to send
• 1:34:14
  it for an hour and just hold on. Like I've got no appreciation of
• 1:34:18
  even when I do a term, Like do you even know when you know when
• 1:34:22
  you go to the front of the group?
• 1:34:23
  Like what is the right effort? Like I'm just like just hard.
• 1:34:26
  And because you know, it's like 25% harder than what it was when
• 1:34:29
  you're sitting in. So I'm like, I've just got to
• 1:34:31
  send it. You just got to pump when you're
• 1:34:33
  on the front. Did you notice, did you notice
• 1:34:37
  during Shelley? Like did I nearly dropped myself
• 1:34:40
  because I took a turn on the front for too long and then I
• 1:34:43
  had nothing left? Yeah.
• 1:34:45
  Is that when you peeled off and let me have a go?
• 1:34:49
  And didn't you say something like you fed me to the wolves
• 1:34:52
  here? No, it was we, we had been fed
• 1:34:55
  to the wolves because. But yeah, we, we very much had
• 1:35:00
  Yeah. And then I, I cycled through
• 1:35:01
  about three times within what felt like 2 minutes being on the
• 1:35:05
  front and ended up having a pop at some of the bloke for being
• 1:35:08
  on there for like 2 seconds. And.
• 1:35:10
  What did you say to him again? As as he peeled away to leave me
• 1:35:16
  exposed, I said, oh that was a nice, hard, honest effort wasn't
• 1:35:19
  it? The bloke's like probably 60,
• 1:35:25
  but. I dare say he was not expecting
• 1:35:29
  it. Yeah, maybe an apology is in
• 1:35:34
  order there. Going back to your Alfie man
• 1:35:38
  thought comment with his like, kind of hot takes as well.
• 1:35:41
  He will do his YouTube Diaries separately, but he'd done a
• 1:35:45
  video after Valencia and I noticed that he was very out
• 1:35:49
  there and open in some of the things he was saying as well,
• 1:35:53
  considering it was on his own channel.
• 1:35:57
  As they're walking up to the bib collection, he's filming himself
• 1:36:00
  at this point on like selfie stick or whatever, and he's
• 1:36:02
  like, oh, is that the cue? I'm not waiting in that I'm I'm
• 1:36:07
  fast. Like I don't have to stand with
• 1:36:08
  all them, do I? Can't we just go to the front?
• 1:36:14
  Probably good that we got that bit out before we previewed his
• 1:36:17
  channel. Whilst we're still I guess on
• 1:36:21
  Double Trouble, the other thing I wanted to mention was I don't
• 1:36:24
  know if you've seen this account, it's called the
• 1:36:26
  official unofficial marathon time and they have in their bio
• 1:36:32
  that they're protecting the integrity of the marathon,
• 1:36:35
  upholding chip times and expose and Strava inflation.
• 1:36:40
  So again, mindful and conscious not to be going too much towards
• 1:36:45
  like the nasty and spiteful side of things here.
• 1:36:47
  But I think genuinely what they are doing is brilliant, like
• 1:36:50
  holding people to account. And it's not actually nasty to
• 1:36:54
  call these things out because people are just like genuinely
• 1:36:58
  cheating or cheating, cheating themselves and cheating other
• 1:37:02
  people who put the hard miles in and the hard work.
• 1:37:04
  And so it, it undermines people who might get the achievements
• 1:37:09
  and it also undermines people who might have just missed the
• 1:37:12
  achievements. When there's people out there
• 1:37:14
  who are claiming knowingly or unknowingly, because I reckon a
• 1:37:17
  lot of people are doing it unknowingly, they'll just take
• 1:37:21
  the straw. The time as their time when
• 1:37:24
  there's like a fully fledged chip time.
• 1:37:27
  You start when you start and you cross the start line and you
• 1:37:30
  finish when you cross that finish line, regardless of what
• 1:37:34
  you watch says what Strava says at the end.
• 1:37:38
  This is definitely a piss. Take this page.
• 1:37:40
  Wait how? How funny is it So the the
• 1:37:44
  comments that they leave on people's posts is like you are
• 1:37:48
  under investigation. By the what do they call
• 1:37:53
  themselves? The OMTIU, the official marathon
• 1:37:57
  time integrity unit. So one of the guys that I
• 1:38:01
  actually seen that they they messaged about it or commented
• 1:38:04
  on this thing I won't name. They've see this person's now
• 1:38:08
  gone private and they'd put about 6 posts, reels everything
• 1:38:13
  about breaking 3 hours like sub three.
• 1:38:16
  This is how I'd done it. Look at my day, day in the life.
• 1:38:20
  This is what I ate the full works.
• 1:38:23
  And then they're just, they're like, you're under
• 1:38:25
  investigation. We've reports that your official
• 1:38:30
  time is 301. We'd like to give you the
• 1:38:33
  opportunity to correct yourself. And this guy's like arguing with
• 1:38:37
  them, like NASA Strava says this and I'm happy.
• 1:38:40
  So it's just hilarious. But the thing that rattled me
• 1:38:42
  about it is right, there's a couple without generalizing,
• 1:38:48
  although I am generalizing, clearly a lot of the offenders,
• 1:38:53
  if that's what they would call them, seem to be the influencer
• 1:38:57
  type. And obviously it benefits these
• 1:39:01
  influencers if they have like the the big goals that they've
• 1:39:04
  smashed and they can go to town on it.
• 1:39:07
  But some of the some of the people, because they don't want
• 1:39:09
  to name names because then that is like getting spiteful and
• 1:39:11
  nasty. But in their BIOS, like there
• 1:39:14
  was a guy who is supported by on and he's supported by True
• 1:39:18
  Protein and he coaches people and he's just barefaced lying
• 1:39:23
  about the time and he's paused as watch and all this and it's
• 1:39:26
  like, what the Hell's going on? There was a girl at Fremantle
• 1:39:32
  won't name names. And they've had the video
• 1:39:39
  produced in the past by Tempo Journal.
• 1:39:42
  Like legit accounts and New Balance support on it.
• 1:39:45
  And it's like what is going on where seemingly, as far as I'm
• 1:39:49
  aware, trying to do like some good and fun stuff for running
• 1:39:53
  and then there's these types of people just out there lying
• 1:39:56
  about the times for clout and genuinely getting support and
• 1:39:59
  stuff from it. It's bizarre.
• 1:40:01
  That's good you've seen the how to guide.
• 1:40:05
  Yes, so that they then, because I, I shared the like posts to
• 1:40:10
  our story and the account messaged us and said tell
• 1:40:15
  listeners to send their tips in for like the people who are
• 1:40:19
  fraudulently posting times and apparently everything's
• 1:40:22
  anonymous. So if you send a tip in, they
• 1:40:26
  investigate anonymously. There you go.
• 1:40:28
  All right, watch this space. So yeah, as long as you haven't
• 1:40:33
  cheated any times in the past, then you're OK.
• 1:40:35
  And what they do do is, well, they verify, they verified
• 1:40:39
  legitimate time, so you can put your handle and say, can you
• 1:40:43
  please cross, cross reference my PB And then they comment
• 1:40:47
  verified with a green. So there could be a bit of
• 1:40:51
  movement going on. They've done, they've covered
• 1:40:53
  Melbourne, Sydney, and they're also into like North America and
• 1:40:57
  stuff now. So I think that could quite get
• 1:40:59
  quite funny. But I think that's us.
• 1:41:05
  Thanks, Dean, If people are still listening, we really
• 1:41:09
  appreciate your time because we are pumping out these long
• 1:41:11
  episodes. So if you've made this far,
• 1:41:14
  kudos to you and thanks for your support.
• 1:41:18
  I'll see you next week. See you mate.
• 1:42:34
  The. Music.