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EDP4: Eoin's Bluff2BoatRamp / NCAA's / Sydney Track Classic · Easy Double podcast

• 0:28
  Hello and welcome Music back to the Easy Double podcast episode
• 0:32
  4. I'm joined by my two Co hosts,
• 0:35
  Owen Smith and Dean Menzies. Think I'll start with you Owen.
• 0:39
  Happy Saint Patrick's Day. But I sort of try and avoid them
• 0:55
  at all costs. It's stupid, like so many, so
• 1:00
  many of the English, but they just use it as an excuse to
• 1:02
  drink as well. Like back home in Liverpool,
• 1:04
  like City, it'll just be booming.
• 1:06
  Everyone's out. Do they need an excuse?
• 1:10
  Well, there is also that many Irish there as well, as with
• 1:14
  bloody everywhere. And welcome to Mr. Dean Menzies.
• 1:18
  How are you? Very well, bit bit bit tired,
• 1:21
  bit sore, but otherwise pretty good.
• 1:23
  Have you ever celebrated St. Patricks Day in that way?
• 1:25
  As in like going to the pool And is it?
• 1:28
  Was it a thing? No, it's not like with work,
• 1:32
  maybe there's, there's like a few Irish, if there's a few sort
• 1:35
  of Irish folks in the team will sort of head out for a pub lunch
• 1:38
  or something. We've definitely done that a few
• 1:41
  times, but not to the same extent, like as what, you know,
• 1:45
  I know some of the expats do, yeah.
• 1:48
  Any excuse? Yeah.
• 1:52
  Right, so we've. Hopefully got a big episode
• 1:54
  coming up. We've got some running news to
• 1:57
  skip through, including the race that Owens freshly backed from
• 2:00
  bluff to boat ramp in Tasmania. There's a bit going on at Sydney
• 2:04
  Track Classic, so we'll touch on some of that and we've got a
• 2:09
  major announcement from Sydney Marathon, which is very
• 2:12
  exciting. We've got a YouTube diary
• 2:14
  segments from Dean. We've got a little bit of a
• 2:17
  different version on the training week this week.
• 2:20
  We're going to hand it over to Owen to do the race week.
• 2:23
  And then obviously with with Owen tapering and racing, my and
• 2:27
  Dean's week was looked a lot differently.
• 2:29
  So we'll cover that off separately.
• 2:32
  We've potentially got a double trouble and then we'll jump into
• 2:35
  some listener questions before we wrap it up at the end.
• 2:38
  Before we get started, Dean and I have been pulled up on a
• 2:43
  couple of gaffes that we made last week.
• 2:44
  Apparently so important to acknowledge on my behalf.
• 2:48
  That was claiming that Jacob always gets beaten in the major
• 2:52
  championships and I was made aware that the Europeans is in
• 2:55
  fact the major championship. And then, yeah, I think I
• 3:00
  incorrectly referred to Emil Zadipek as being one of the fast
• 3:04
  fins, but he's check needed to check my knowledge.
• 3:12
  So I think as I've been doing, we've we've kicked off with a
• 3:16
  little bit of trivia. So we do have one for is what?
• 3:20
  Don't think about it too much because I think it is quite
• 3:23
  obvious, but what's the oldest of the world major marathon?
• 3:27
  Berlin. London, No.
• 3:29
  So maybe it wasn't that obvious. Maybe it's only obvious because
• 3:31
  because the answer was on my screen.
• 3:36
  It's Boston, apparently in 18970.
• 3:39
  Shit. Oh.
• 3:40
  So there you go, I. Thought the marathon distance,
• 3:42
  something got adjusted, there was some sort of we'll probably
• 3:45
  get corrected on this next week, says next week's correction
• 3:48
  early. But I thought the marathon, the
• 3:50
  actual 42.195, was something to do with was it Buckingham Palace
• 3:54
  or some sort of some sort of Olympic reference to?
• 3:58
  Yeah, then the extra .195 was so they could finish in front of
• 4:02
  the Queen or the King. Yeah.
• 4:04
  Yeah, yeah, maybe, maybe these these are deliberate mistakes
• 4:08
  for the chest, encouraging engagement.
• 4:11
  That's it. Just throw and bait, throw and
• 4:15
  bait out everyone. Comment back.
• 4:18
  So do either you still want to jump into some running news that
• 4:21
  you followed? Yeah, I can.
• 4:23
  I can. I can kick it off if you like,
• 4:26
  if you're happy, it's good for me to do that on.
• 4:28
  Yeah, go ahead then. So yeah, something I caught over
• 4:31
  the weekend and through YouTube, which is where I can shoot most
• 4:35
  of everything, but was the NCAA indoors.
• 4:38
  So the US College indoors, I'm sort of motivated.
• 4:43
  I don't know if you guys are the same, but there's sort of like a
• 4:45
  few young guys that are like been running ridiculously fast
• 4:49
  and indoors just generally like those BU mates and like people
• 4:53
  seem to be running so fast in January on an indoor track.
• 4:57
  And so it's sort of interesting to watch.
• 4:59
  And so is it Ethan Strand and Parker Wolf?
• 5:03
  Like if you guys, you guys say they, they both ran like 7:30
• 5:08
  indoor 3 KS, maybe like, I don't know, not that long ago and sort
• 5:12
  of lit everything up. And so I was sort of excited to
• 5:15
  see how they went over the 3K and it went Ethan Strand won.
• 5:23
  And then and it wasn't, that wasn't hugely fast in the, in
• 5:27
  the indoor 3K, but Adam Spencer, which is an Aussie guy who like
• 5:31
  sort of made the Olympics in Paris.
• 5:34
  He he finished third, which was pretty cool.
• 5:37
  And like the depth of that, that field, like Parker Wolf was 6.
• 5:40
  So Parker Wolf, the context was third at the US 5K Olympic
• 5:43
  trials for for Paris, but he didn't get to go to the games
• 5:47
  because he hadn't run that ridiculously far standard or a
• 5:50
  crude enough point. So I think Graham Blanks went
• 5:53
  went ahead of him. So like another collegiate
• 5:55
  athlete. And then Hab Tom Samuel was 9th
• 5:59
  in the 3K and we sort of know of or share a group chat with Hab
• 6:03
  Tom because Rath coached him for that period of time.
• 6:06
  So I think we all have a bit of a soft spot for have Tom.
• 6:09
  So we always want to see him do well.
• 6:10
  But like I just thought I'd mention.
• 6:13
  Can you explain, can you explain this relationship?
• 6:15
  Because every time he gets brought up by him.
• 6:18
  Quite baffled as to how we can relate to a guy who's finished
• 6:22
  claiming NCAA. Yeah.
• 6:24
  So he, so he ran World Cross. Would that have been 2023 when
• 6:29
  it was in Bathurst? And then so he's from Eritrea.
• 6:32
  And then I think there was he was looking at sort of exploring
• 6:37
  his options and he got a gig with New Mexico, so one of the
• 6:40
  US colleges. And I think there was sort of
• 6:44
  this period of time between sort of when he was sort of eligible
• 6:48
  to be coached and joining, joining New Mexico and when he
• 6:53
  was sort of without sort of a regular coach.
• 6:56
  And I think Peter Bowl, who's like Perth, who's sort of like
• 7:00
  Perth based or we're sorry, was, you know, grew up in Perth and,
• 7:04
  and, and, and RAF knows well, sort of was like a mutual friend
• 7:08
  who said, Hey, if you're looking for someone to sort of help you
• 7:10
  in this time, reach out to RAF. So essentially RAF coached him
• 7:13
  for a period of time up until when he sort of formally was
• 7:17
  sort of on boarded with New Mexico.
• 7:19
  So that's why I sort of, that's why he's in some of our chats
• 7:22
  and that's why we sort of get around him whenever he's sort of
• 7:25
  racing in the US college races. But yeah, he I don't know what
• 7:29
  his story is. And Rap sort of mentioned he
• 7:30
  might, we might be able to get him on for a chat at some point
• 7:33
  because he ran 2653 in that fast.
• 7:36
  I don't know if it's like sound running, whatever that was.
• 7:39
  So he sort of ran the qualifying standard for the Paris Olympics,
• 7:42
  but was controversially like left off the team pretty late.
• 7:45
  So then there might have been some politics, air train sort of
• 7:49
  politics that led to that. Then if if anyone else can
• 7:53
  relate to them, they might have seen the viral video where he
• 7:56
  finished. Did he finish second and the
• 7:58
  cross country with one shoe? Yeah, that was that was this
• 8:01
  year, Yeah, finished second. So yeah, that grand Blanks,
• 8:04
  which is pretty cool. And then that probably leads us
• 8:07
  on into the 5K probably neatly because they so they do it
• 8:11
  unlike I think world champs, I think they only run US indoors,
• 8:14
  which is this coming weekend. I think they only run a 3K like
• 8:18
  they do a 1500 and 3K. But they did a 5K at NCAA's and
• 8:23
  and Hab Tom was second to Brian Mesale, but Kenyan born
• 8:29
  collegiate runner. I think there was like only a
• 8:32
  few tenths between 1st and 2nd and Hab Tom did a lot of the
• 8:35
  leading for in that race and then just got out kicked.
• 8:38
  But yeah, still a very cool race.
• 8:41
  And then the only other race I caught was Amy Bunny and she's
• 8:44
  like another Aussie runner. So always sort of keen if
• 8:47
  there's a, if there's an Aussie in the race.
• 8:49
  And she DNF D in the women's 5K, again, pretty close race.
• 8:55
  There's sort of only a couple of tenths in it.
• 8:56
  But unfortunately, yeah, Amy was the DNF, even though she was, I
• 8:59
  think she might have been about fourth at NCAA cross.
• 9:01
  So she was sort of right up there.
• 9:03
  So yeah, hoping to follow that. Probably a good thing, an
• 9:07
  improvement from the YouTube videos in terms of NCAA's is
• 9:11
  often they'll do like a screenshot of whoever wins the
• 9:14
  race. And so it sort of gives away or
• 9:16
  they mention it in the title of their YouTube clips.
• 9:19
  Whereas I don't know if enough people wrote in and complained,
• 9:21
  but at least now they're sort of far more ambiguous.
• 9:24
  So it's actually quite good that you can sort of watch the race
• 9:27
  fresh. But yeah, that's my news the
• 9:28
  week I find that mad, the the depth so early on in their
• 9:32
  careers in the NCAA and the times that they're running and
• 9:36
  then so many of them just kind of disappear, don't they?
• 9:38
  And just like one or two from each year, we'll make it onto
• 9:41
  the proceed. Yeah, and just how fast they all
• 9:43
  run now. It's ridiculous.
• 9:45
  I was trying to find, I've seen something on Instagram like the
• 9:47
  qualifying standards of the NCAA like a couple of years ago and
• 9:52
  for like MA this it's like now the qualifying standard for like
• 9:56
  the 3K is like 7. Is it 740, 3K1140?
• 10:03
  A couple years ago it was like 8 minutes or something.
• 10:05
  Yeah. Did he hear?
• 10:06
  Joe Clecker Joe Clecker I remember Joe Clecker talking
• 10:09
  about this on the coffee club podcast.
• 10:11
  He's like, I don't think I would have made a a final.
• 10:14
  He's like, I was crazy. I was like a top three in like
• 10:18
  my NCAA year and now I wouldn't even be allowed to like join the
• 10:22
  final. The.
• 10:23
  The qualifier for the 5K is 1321.
• 10:28
  Like that is crazy. Yeah, for college kids.
• 10:31
  Yeah, and I mean that's, I mean they're like auto Olympic
• 10:34
  qualifiers not that long ago, probably 20/16/2012.
• 10:38
  Bizarre. Yeah, silly fast.
• 10:39
  Which speaking? Of oh, sorry, it's probably, I
• 10:44
  don't know if we're going to cover that news, but talking
• 10:45
  about like silly fast, the Seth O'Donnell running 1322 last week
• 10:50
  and then he backed up with the 1500.
• 10:53
  Did you guys say the 1500 during the week?
• 10:55
  Did it? Let's go out.
• 10:57
  Yeah, in the dark, the torch lit up.
• 11:00
  That was so cool. I was listening to another
• 11:02
  podcast, actually, and they described it as like, Seth
• 11:06
  clearly had nothing to do with the lights going out, but it's
• 11:09
  the most Seth thing ever. Yeah.
• 11:12
  Yeah, he's just. Yeah, he's just like throwing
• 11:15
  his arms around running like, yeah, I can't remember what he
• 11:18
  closed in, but that last 500 was silly because he went 226.
• 11:21
  So 70 seconds for 500 I think. So that was it was 336, wasn't
• 11:26
  it? Like if the lights went out
• 11:29
  whilst you were running on a track at night time that would
• 11:31
  cost me at least a second purely in hesitation when the lights go
• 11:36
  off like shit what's going on? Amazing.
• 11:43
  You guys fine. Owen, did you want to talk about
• 11:45
  any results? Any results to?
• 11:50
  I actually didn't really follow any athletics over the weekend,
• 11:53
  being brutally honest. Were you?
• 11:55
  Were you a bit busy? I was definitely, yeah.
• 11:58
  Yeah, we will. We go into this.
• 12:01
  I'll, I'll cover off the results of the race that you ran in and
• 12:05
  then maybe you can talk about your race as part of that.
• 12:08
  Yeah, yeah, go for it. OK.
• 12:11
  So I went over to Tasmania, Devonport and ran the bluff to
• 12:15
  boat ramp race this weekend which is self-proclaimed.
• 12:19
  Are they saying the richest race in Australia or something based
• 12:22
  on prize money? It's the richest 10K road race
• 12:26
  in Australia. Yeah.
• 12:27
  OK. So yes, I think they're paying 4
• 12:30
  grand for the winner, maybe 2 1/2 for second and one for 3rd
• 12:34
  or something like. That they paid, yeah, the whole
• 12:36
  way down to 10th. Whole way down to 10th.
• 12:38
  So in the men's we had Sam Clifford, who is I believe a
• 12:43
  Tasmanian native, winning on home.
• 12:46
  So he'll learn. I think he won a big 10K in
• 12:49
  Tasmania last year, so he won in 2901.
• 12:52
  He's followed by half two string sauce and 19 seconds back.
• 12:57
  And I think Jacob Cox was there then 2935.
• 13:01
  So they're not actually the fastest times, are they?
• 13:03
  I guess you wouldn't have seen how that played out from where
• 13:07
  you were. I was at the I was at the bottom
• 13:10
  of the hill and they were finishing the line.
• 13:13
  Do you have help on stored or? I actually didn't.
• 13:17
  I didn't mean how it came out. I was more so looking for like
• 13:22
  some actual insight and then I was saying it realised it wasn't
• 13:26
  the. Fact that they were actually,
• 13:28
  they were actually home and showered by the time I crossed
• 13:30
  the line. Oh shit.
• 13:36
  What I did notice from the splits was that Sam Clifford,
• 13:39
  the guy who won and have to who came second at the third time in
• 13:45
  marker, which was like 7.65 K Supposedly the split has them
• 13:51
  down as being together. So in the last two point 5K,
• 13:55
  Sam's put like 18 seconds into him, which is if if the timing
• 13:59
  chips are correct, he's had a huge finish there.
• 14:02
  And moving on to the women's side of things, Jess Stenson won
• 14:06
  there on the back of her. What was the marathon she just
• 14:10
  done? Tokyo.
• 14:13
  So yeah, she's she's run through the strength there.
• 14:15
  She's run 3246, which again, proven how well, I guess she
• 14:21
  only had to run that time to win because she was at the front.
• 14:24
  But that's almost a minute off their PB.
• 14:28
  Caitlin Adams was second, 13 seconds back in 3259 and Sarah
• 14:33
  Klein a further 45 or so seconds back.
• 14:37
  So I was, I was looking at the timing ships and the splits
• 14:40
  again here and I was wondering where they accurate because it
• 14:44
  had Caitlin Adams, the girl who's came second 1/4 into the
• 14:48
  1/4 into the race. She was 17 seconds ahead of Jess
• 14:53
  according to the split. So I'm not sure if she's kind of
• 14:55
  just went for it and tried to get a gap early doors and it
• 14:59
  hasn't stuck. But yeah, I mean, Jess is an
• 15:02
  experienced racist, so she she may well have let her go.
• 15:05
  And if she'd come back. You'd think the the relative
• 15:08
  splits would be pretty accurate, wouldn't you?
• 15:12
  And that Caitlin Adams, they did match up to a couple of the
• 15:15
  guys, so it looks as though maybe she's jumped on a group of
• 15:19
  guys and just tried to roll with it.
• 15:21
  Maybe went out too hard, which can happen.
• 15:23
  It was a slight uphill at the start, so she might have given
• 15:26
  it a wee bit. I think I remember her at the
• 15:28
  front, like at the turn, so she could have put a bit of distance
• 15:31
  in it. But yeah, I don't know.
• 15:33
  That's the 2 1/2 K turn. Yeah.
• 15:36
  Maybe should we save your, your race review to once you've done
• 15:40
  your done your weekly and then because it just kind of flows
• 15:42
  better than doesn't it, we can get some context on on your full
• 15:45
  build to it. Yeah, Yeah.
• 15:47
  So the next set of results that we're interested in was Sydney
• 15:51
  track Classic, which kind of followed on from Perth, Perth
• 15:56
  track Classic two weeks prior. So there was of interest to us,
• 16:00
  or me at least. Anyway, there was some 8
• 16:03
  hundreds and some three KS. So in the 8 hundreds there.
• 16:06
  The women's was won by Claudia Hollingsworth.
• 16:09
  So I think that's the first time I've seen her, correct me if I'm
• 16:13
  wrong, race this season maybe? She doesn't race too frequently
• 16:17
  it seems, but she didn't show any signs of rust because she
• 16:20
  ran sub two minutes from the front by herself.
• 16:24
  Pretty much as soon as the pacer dropped, she took it up and the
• 16:29
  girl who was in second, Jayla Hancock.
• 16:32
  Cameron tried to stick with her, but it was pretty convincing for
• 16:36
  Claudia in the end and down the last straight she just puts the
• 16:40
  hammer down and moves away. I.
• 16:42
  Think you wrote into the show notes like for context because
• 16:45
  all the world championship qualifier auto qualifies now so
• 16:49
  ridiculously fast and what does she miss it by 10th or
• 16:51
  something? Yeah .3 yeah, but she didn't
• 16:56
  seem too disappointed, so she's obviously confident she'll
• 16:59
  she'll get it. Which, based on that solo run
• 17:02
  from the front winning quite comfortably, she should do,
• 17:05
  yeah. It's pretty cool.
• 17:06
  In the men's it was a bit of a blast from the past with Pete
• 17:10
  Ball getting back to winning ways.
• 17:12
  It's pretty quick as well. 144.8 And what was impressive about
• 17:17
  that besides Pete Balls and then comfortable win was 17 year old
• 17:23
  bought that in second Daniel Williams 145.5 which is insanely
• 17:29
  fast for 17 year old do. You think it gets glossed over
• 17:32
  because he's a bit of a man child?
• 17:35
  Yeah. Because he looks he he looks 30.
• 17:38
  Yeah. So I feel like it it, it
• 17:40
  doesn't, you know, feel. Like the credit down?
• 17:42
  Quite a bit, yeah. They need to show like his
• 17:45
  parents in the stand or something so dropping him off
• 17:48
  his age. Yeah.
• 17:51
  What was noticeable from that race as well was Peyton Craig,
• 17:53
  who's potentially would have competed for the win there.
• 17:59
  I don't know if he took a trip or caught a bit of a push, but
• 18:02
  on the like the bend around 500 meters, his race was over
• 18:05
  because he just like kind of tripped out into lane two or
• 18:08
  three. So it was a bit of a shame
• 18:10
  because he could have been quite competitive towards the end
• 18:12
  there. But yeah.
• 18:14
  And then the women's 3K was won by Georgia Griffith and 8:54.
• 18:20
  And that was very impressive, the way that she kind of strode
• 18:24
  out from Mordy Skyrings in 2nd and the closing speed that
• 18:28
  Georgia here, I couldn't believe it when the split came up at the
• 18:32
  end as she crossed the line, her final K was 241, which I was
• 18:37
  just like, wow, that is absolutely motoring.
• 18:40
  And I think it was 66 into a 16th the last two laps.
• 18:45
  And then Sarah Billings was back in 3rd.
• 18:48
  And the men's side of the three K was won by Jude Thomas in 749
• 18:53
  ahead of Callum Davis, the guy who just won the other week in
• 18:57
  Perth. And, and Jude hit the front
• 19:00
  about 200 to go and it was just, it looked almost as though, you
• 19:04
  know, when you when you watch a horse racing, it's like 1 clear
• 19:08
  favorite and you're like, is he going to justify himself as the
• 19:11
  favorite? Like for most of the race, he
• 19:13
  just looks the same as the other horses.
• 19:15
  And then as soon as he changes gear or as soon as he lets go of
• 19:19
  it, it's just like, wow, that's just so easy.
• 19:22
  And that's exactly how Jude Thomas made that look.
• 19:24
  So I dare say he's got a few more gears up his sleeve there.
• 19:29
  I guess that brings us into the race week then for Owen.
• 19:32
  Do you want to take us through how you take a look?
• 19:35
  Yeah. So the week starting Monday the
• 19:39
  10th, I got out Monday morning and I just done 60 minutes easy
• 19:46
  at 434 kilometer. And then in the evening I just
• 19:51
  done a 30 minute easy run and then I done a few hill strides
• 19:54
  Tuesday morning, I ellipticals in the morning and done a little
• 19:59
  bit of gym work. I was just, it was mainly like
• 20:01
  low weight, so trying to like get explosive.
• 20:04
  And then that evening went to the track and the session at the
• 20:08
  track was bends and straights. So I had five laps of bends and
• 20:13
  straights. So you you jog the bend and you
• 20:19
  sort of. Push on at the straight, like go
• 20:21
  pretty hard. And so it's actually a
• 20:23
  deceivingly hard session. I think because the the jogs
• 20:27
  around the bends, they're still like pretty, they're pretty
• 20:30
  steady. But yeah, I felt actually all
• 20:34
  right on that Tuesday session and I felt like my legs were
• 20:37
  sort of coming around. And then Wednesday morning got
• 20:41
  up early again and just done 45 minutes easy.
• 20:44
  And normally on the week four race, I try and get a massage
• 20:47
  and I didn't pull up too good after the Tuesday session.
• 20:52
  My my calves and hamstring, mainly my right leg were like
• 20:57
  super, super tight. So I went to get a massage on
• 21:01
  Wednesday evening. Just like it's a good bit out
• 21:03
  from the race as well. So like don't pull up.
• 21:08
  I should feel like good for the race, but like I was so locked
• 21:12
  up on my right side and I had to get acupuncture like needles in
• 21:16
  my calves. I get it the odd time because I
• 21:20
  feel like it does work, but normally like when they stick
• 21:24
  the needle in, they normally just twist it or they flick it.
• 21:28
  But this time she because it was so locked up, she kept on like
• 21:33
  moving up and down and like attacking the knot in different
• 21:36
  areas. And guys, when I mean, I was
• 21:39
  sore getting off the table. I actually couldn't move, I
• 21:41
  couldn't walk. I was in bits.
• 21:43
  I was like holy moly. And where did?
• 21:47
  You get that done. I got it.
• 21:48
  I've done one point in my hamstring on my right leg, two
• 21:52
  points in my calf on my right leg, and then one point in my
• 21:57
  left calf. Just like really like where I
• 22:00
  was so really, really locked up. And yeah, I've never got, I've
• 22:04
  never got a disorder from acupuncture before or dry
• 22:07
  needling, whatever you call it. And she was like, now you will
• 22:11
  be sore, Juan. Do you tell them where you want
• 22:14
  it, or do they just kind of do? It no, they sort of they like
• 22:17
  find the knot yeah yeah and then they just like attack it
• 22:20
  basically but like she did warn me that I will be sore but I had
• 22:24
  no idea of how sore it actually would be is it the.
• 22:27
  Same leg. Is she a bad hip?
• 22:29
  No, that's, that's the wrong. I'm actually a total crock now.
• 22:32
  Like that was my right, my hip is my left leg and now this
• 22:35
  one's my right leg. So Thursday morning I definitely
• 22:40
  did not run. I I was working, so I was
• 22:44
  actually on my feet. So it's probably good my body
• 22:46
  slowly loosened out. And then Thursday evening I had
• 22:49
  like my like last little bit of work.
• 22:51
  So I done like half a mana or mana, whatever you call them.
• 22:56
  And so that is like 2 by 90 seconds heard and then 90
• 23:01
  seconds float. And then I go into two by 60
• 23:03
  seconds heard, 60 seconds float, 2 by 30 seconds heard 30 seconds
• 23:07
  float, and two by 50 seconds heard, 15 seconds heard sorry,
• 23:11
  and 15 seconds slow. So in total, it's like 13
• 23:13
  minutes of work. But the average pace for that
• 23:16
  was 3/10. And then my legs weren't that
• 23:19
  bad. My right calf was a little bit
• 23:22
  sore, but I didn't think too much about it, you know?
• 23:27
  So, you know, on Tuesday's last workout and then this little
• 23:31
  last bit of intensity, are you thinking anything about paces in
• 23:35
  relation to race pace or you just going off purely getting it
• 23:38
  done and fail? No, I'm just pure.
• 23:40
  Well, for the ONS in that Thursday session, I was trying
• 23:45
  to hit like a little bit fast. I think I was going like 255 a
• 23:49
  kilometer to like 3 minutes, so I was getting on a little bit
• 23:54
  and then the floats were like three 20s.
• 23:56
  You're moving pretty well like that, like Gwell UPS, pretty
• 23:59
  lumpy. Yeah, and like you're sort of
• 24:01
  dodging people as well. Like it didn't feel.
• 24:04
  I was hoping it would feel smoother but like you can't
• 24:07
  really read too much into it on race week because you sort of
• 24:10
  overanalyze it how you feel. Not around that lake either.
• 24:12
  Like it's. It's not.
• 24:14
  It's not the easiest place to loop around.
• 24:16
  No. So yeah, that was Thursday,
• 24:19
  Friday morning, I before the flight, I got 45 minutes easy.
• 24:25
  Again, the right leg is not 100%, but like I think leading
• 24:31
  up to the race you always like overanalyze it.
• 24:33
  So like, oh, it's grand, it's grand, it's not much.
• 24:35
  And so then that evening I flew to Launceston.
• 24:38
  Saturday morning I just got out and done.
• 24:42
  Actually that evening I roll, I tried to loosen the calf myself.
• 24:46
  So I've really heard like baseball.
• 24:48
  And I found this point on my calf that was really tight.
• 24:52
  So I rolled and rolled and rolled.
• 24:54
  And sometimes it's not best to do that, but I thought it was
• 25:00
  going to work. But anyway, yeah, Saturday
• 25:03
  morning, got out to do the shake out leg, felt the same as the
• 25:06
  day before. So whatever I'd done did not
• 25:08
  work. And I just got out for 25
• 25:11
  minutes and I'd done a few strides in that run as well.
• 25:14
  So like 4 by 15 seconds strides just to get the legs go on.
• 25:18
  Like post the flight you can pull up a bit tight.
• 25:21
  So yeah. And actually the time difference
• 25:24
  from Perth to Tassi is like 3 hours.
• 25:26
  So I arrived in Lani Launceston at 7 and like by the time I got
• 25:32
  to the Airbnb it was like 10:00. But really, my body was in 7:00,
• 25:38
  so I tried to go to bed, like when I normally went to bed, and
• 25:40
  it was just an awkward time difference.
• 25:42
  And so even at like 12:00, it was only like 9:00 for me
• 25:46
  really. Like my body was still 9:00.
• 25:48
  So it was weird. And yeah.
• 25:49
  Because it's only like in your head, it's, well, actually it's
• 25:53
  a domestic flight so you don't think too much of it.
• 25:55
  But when you think about if you're in Ireland, like that's
• 26:00
  more time difference than when you travel to most places in
• 26:03
  Europe being one or two hours, isn't it?
• 26:05
  Yeah, exactly. And even for like the flight to
• 26:07
  Japan, where we don't have marathon, it was only an hour.
• 26:09
  One which is, yeah. Yeah, three hours.
• 26:11
  It was just a bit awkward. And also it's, it's only with
• 26:15
  like because we daylight savings, because it's because
• 26:18
  Perth doesn't accept daylight savings.
• 26:20
  Like we didn't opt into it. And so it'll otherwise only be
• 26:23
  two hours. So it'll go back to being 2.
• 26:25
  And so 2 is not too bad, but it's when it's this three hours
• 26:28
  different then it's pretty it's. Just awkward.
• 26:30
  Different, yeah. Yeah, it's just awkward.
• 26:33
  Those those farmers rejected it, didn't they?
• 26:36
  They did. Umm, And then that brought me to
• 26:39
  this Sunday. So umm, Sunday I got the race
• 26:43
  was at 8:00. So normally I'd probably eat
• 26:45
  food like 3 1/2 hours before. So I got up like half five, got
• 26:49
  some porridge into me and I just sat back in bed and I sort of
• 26:52
  like closed my eyes for a little bit, let that food digest.
• 26:55
  And then at like half six I am from where we were staying, it
• 27:02
  was like like 5 minute walk to where like the elite athletes
• 27:06
  were. We had our own like we were
• 27:08
  actually treated like right. It was the first time like bar
• 27:12
  and Gold Coast 10K, but like I was in the elite field.
• 27:16
  So we had our own little room like stretch and then like it
• 27:22
  was filled with like jellies, like chocolate and like
• 27:25
  Gatorade, like treated like royalty.
• 27:28
  And so I rocked up there and yeah, like it's just you sort of
• 27:33
  starstruck when you walk into the room like Liam Adams is
• 27:35
  there just dancing. Like have to, uh, sound
• 27:39
  Clifford. Like it's just standard is
• 27:44
  ridiculous. And yeah, anyway, got out.
• 27:47
  I done like a 3K jog, done a few strides and I'll feeling all
• 27:51
  right. And yeah, then the race started
• 27:55
  at 8:00. There was.
• 27:57
  What's it like in in that room is like people speaking to each
• 28:01
  other or is everyone just kind of in their own zones?
• 28:04
  Some of the boys are speaking to each other, but like majority
• 28:08
  like are in are in the zone. Like some of them had headphones
• 28:11
  on and yeah, like I wouldn't go around like chatting to anyone
• 28:15
  or because I like, I don't know any of them either.
• 28:19
  But yeah, I know everyone's sort of in the zone and and yeah, so
• 28:23
  the race started at Davenport, by the way.
• 28:26
  Really, really nice place. Have any of these ever been
• 28:29
  there? Only been to Launceston.
• 28:31
  Yeah, I know. Davenport's pretty cool.
• 28:33
  So it starts. It started outside of
• 28:35
  McDonald's, basically the race, and you run out 2 1/2
• 28:39
  kilometers, basically turn, come back down past McDonald's,
• 28:44
  another 2 1/2 kilometers, turn and back, and you finish at the
• 28:47
  McDonald's basically. And so at the start of the race,
• 28:49
  there's like a wee, like a small little uphill, like it's gradual
• 28:53
  now, like it's barely noticeable.
• 28:55
  But so then, yeah, you go up turn.
• 28:58
  And then you get the. Weather, It's lashed rain the
• 29:03
  night before but like for the race there wasn't a drop of rain
• 29:06
  and wet I get. Wet on the Wet on the.
• 29:09
  Road not too bad. The road was a little bit wet
• 29:11
  but like yeah, not and you can't use it as an excuse and like the
• 29:15
  same with the wind, like it was a bit windy but like nothing to
• 29:18
  like use as an excuse as to why not.
• 29:22
  Not a horrible, not a horrible headwind on one of the ways.
• 29:27
  To be honest, I can't even really remember.
• 29:29
  No, like, no, not not enough to use nudist juice.
• 29:33
  Like there was a little bit of wind went on Casey.
• 29:35
  It was a little bit humid, but like, that's what it's like.
• 29:37
  Australia. Yeah.
• 29:39
  You sort of accept what you're going to get.
• 29:43
  So it's a wee little climb up to 2 1/2 K and then you had a
• 29:46
  slight little downhill and back to the McDonald's.
• 29:49
  And then it sort of flattened out for a bit and you went down
• 29:52
  another little hill to the 7.5 K turn.
• 29:57
  Then you had a steep little hill to climb and nearly the hallway
• 30:02
  to the finish. It was slightly uphill and but
• 30:05
  like, it was sort of like the race in Japan, like the hills
• 30:08
  are sort of in the wrong places. Yeah, that sort of catches.
• 30:11
  Yeah. But like I felt good in the warm
• 30:15
  up and good 2.5 K into the race and then I sort of like the
• 30:21
  negative. Path, but at that point are you
• 30:24
  you're running with some people. So like going going into the
• 30:28
  race, there's like a clear golfing class, let's be real.
• 30:32
  So some of the boys run in like 29 minutes and then there was
• 30:36
  like 3 that run like around me where I was like 30-40 spread
• 30:41
  the 10K. So there was like 3 boys around
• 30:43
  that and the rest of the lads were like so far better.
• 30:46
  So quickly the groups broke, there was a clear divide and
• 30:51
  then yeah, I just. How, how did you formulate like
• 30:55
  a race plan around that or like what were your thoughts?
• 30:58
  Like I knew if I went out with them at their because I, I
• 31:02
  didn't know how slow the race is going to be or how fast it's
• 31:04
  going to be, but I knew if I went out with them at like,
• 31:07
  because really that's going to be my 5K pace.
• 31:09
  If I went out with them, it was going to be a long second-half
• 31:12
  of the race. So I think my opening kilometer
• 31:15
  was like 3O2. I had like three O 3 and 3
• 31:18
  minutes in mind for the whole, for all the splits for all the
• 31:21
  kilometers, because I thought that what I, that's what I was
• 31:24
  around. So the first split was like 3O2,
• 31:29
  then I ran like a three O 5A. Basically I went downhill from
• 31:34
  the start. Like I got slower and slower and
• 31:37
  slower and I don't really know why.
• 31:40
  I just felt I did nothing to give like it didn't have that
• 31:43
  extra gear. And I don't know whether it was
• 31:46
  like I was so like hyped up to run like sub 330 sub 3030.
• 31:52
  I probably just let the the day get to me.
• 31:56
  Like I sort of when I walked into the elite room, I sort of
• 31:59
  like had imposter syndrome. I was like, what am I doing with
• 32:02
  these guys? Like I am nowhere near this
• 32:04
  level. And like looking at the results,
• 32:06
  like like I I back myself as like a semi decent runner, but
• 32:10
  then boys are like so far ahead. Like it's sort of demoralizing,
• 32:15
  like how much effort put in and like how far behind you are.
• 32:19
  And but yeah, like halfway, I think a 7 1/2 kilometers, the
• 32:23
  split I was like, what am I even doing?
• 32:25
  Like I had them negative thoughts, like I just had
• 32:28
  nothing. I sort of let them into my head
• 32:30
  and I normally don't. And so yeah, it wasn't a good
• 32:34
  race. I finished off like 3157 or 55,
• 32:38
  like my slowest 10K ever. And yeah, I was pretty, pretty
• 32:43
  gutted with how I ran and and like the training went so well
• 32:48
  leading up to it. I just don't know where I am.
• 32:52
  I'm messed up. Like just on the day, I just
• 32:54
  probably let it get to me a little bit and like, it sort of
• 32:56
  makes you respect like the top end athletes at the NBA
• 32:59
  championships. Like I'm not comparing the it's
• 33:03
  buffed the boat around 10K to like any European Championships
• 33:05
  or whatever, but the pressure some of them boys are under when
• 33:08
  like it actually is your work. Like you have to show up.
• 33:13
  Yeah, it's it's a it's a different sort of way of looking
• 33:16
  at it. But yeah, I pulled up really
• 33:18
  bad. My leg, my leg was sort of in a
• 33:20
  bad way. I didn't even warm down.
• 33:21
  And like, I was planning on taking a bit of time off after
• 33:24
  this race to just let the body recover.
• 33:27
  But it looks like I'm going to have to take like a few days,
• 33:30
  like totally off running. I'm going to see a physio on
• 33:32
  Thursday about my calf. I think it's like some, what's
• 33:37
  it called, some nerve, like where at the outside of my calf
• 33:42
  and my knee where that sort of joins.
• 33:44
  I think it's like the perineal nerve or something like that.
• 33:47
  Peroneal. I don't even know.
• 33:49
  But yeah, it's just, I don't think it is bone.
• 33:53
  It just feels like when I put my foot down and like I take the
• 33:56
  pressure off, like pain just shoots down either side of my
• 33:59
  calf. So it's sort of feeling I've
• 34:01
  never felt before. But hopefully it's not too big
• 34:04
  and just a bit of rest let's it heal.
• 34:07
  Yeah, that was my race. Wasn't happy.
• 34:10
  It's funny, isn't it, because you're talking about those are
• 34:13
  the top guys quite a lot and like how how obvious the kind of
• 34:17
  the difference in level is. Because usually when there are
• 34:21
  elites like that in the race, like professionals, pretty much,
• 34:24
  it's usually a very stacked field.
• 34:26
  So like the gap between you and them will still be the same as
• 34:29
  what it was, but there would be 20 or 30 people bridging that
• 34:33
  gap. Whereas on in your race there,
• 34:36
  there was like 3 or 4 people bridging that gap.
• 34:39
  So it was just so apparent how different you are to them.
• 34:43
  So I guess that that's not very helpful, is it, when you're
• 34:46
  trying to run your best and balls you've got into your head
• 34:50
  is how far in front of these boys are when usually there will
• 34:54
  be so many more people in and around you to kind of help carry
• 34:57
  it. And then you're like inspired by
• 34:59
  those other people rather than being like, oh shit, I'm.
• 35:02
  Actually, miles off it. Yeah.
• 35:04
  And especially like the fact that there was two turns, like
• 35:08
  normally if there's like one turn, like, you don't really see
• 35:11
  them that much, But because there's two turns, like, we
• 35:13
  could see how far away they were getting.
• 35:15
  And like I was talking to Ralph after the race and like I was
• 35:20
  actually around the boys. I should have been around.
• 35:22
  There's a group of three of us and like they are similar level
• 35:26
  to me. So it just wasn't like Sam
• 35:29
  Clifford, he ran 29 O1, he's able to run 28 low.
• 35:33
  So like he was a minute off his best.
• 35:35
  Like I was on my day, I probably was a minute off my best as
• 35:38
  well, like if I was running my best race.
• 35:40
  So it just wasn't like the fastest course, Like I'm making
• 35:44
  excuses and all this. But yeah, I was like rafted.
• 35:48
  I was around guys at my level. I just had a bad day as well.
• 35:52
  So yeah, I can't read too much into it.
• 35:54
  Like, I gave myself 24 hours to talk about it and feel sorry for
• 35:58
  myself. And then I had to jump on that.
• 36:01
  My 24 hours has passed and I have to jump on this podcast and
• 36:04
  chat about it again. But like I know I need to work
• 36:08
  on I need to work on my VO2 like take with a pinch of soft like I
• 36:11
  had loads of good training under my belt.
• 36:14
  I just need to fix up this right leg and I'll be back on the.
• 36:17
  Horse, yeah. And it's just a reminder of how
• 36:19
  close the margins are, right? Like what were you a month ago
• 36:23
  in Japan running almost a similar pace to that for 1/2,
• 36:26
  right? Like in training, I nearly run.
• 36:30
  I think my average pace for the race was like 3-10.
• 36:32
  Like I normally do that in like some of the terrestrial
• 36:34
  trainings. Yeah.
• 36:35
  Which is. It's crazy.
• 36:36
  On a Thursday, that's right. Yeah, exactly.
• 36:39
  But when you're off by a little bit, and I think once you start
• 36:42
  having a bad day, like your recap reminded me, I ran the
• 36:45
  Sunshine Coast Half Marathon. It wasn't last year, maybe it
• 36:49
  was the year before. I think maybe it's August 2023,
• 36:53
  but a similar one where I sort of, I started, I wasn't running
• 36:56
  to sort of the pace that I wanted to be running early.
• 36:59
  Like I felt like I was overreaching.
• 37:01
  You then sort of settle, but then it doesn't feel right.
• 37:03
  And then you're sort of mentally, you're sort of not
• 37:06
  where you were expected you were to be in the race.
• 37:09
  And then when you're trying to ask you to absolutely rinse
• 37:11
  yourself in that last, you know, 20% of the race, like what are
• 37:15
  you? What are you taking?
• 37:16
  Why are you going to take yourself to complete, you know,
• 37:19
  bury yourself when contextually it sort of doesn't mean anything
• 37:22
  can as much anymore either. So it's sort of lies.
• 37:25
  Whereas like it, like you mentioned, if you framed it that
• 37:28
  I just want to rate, I'm coming here to beat XY or Z or I just
• 37:32
  want to race these people, then maybe that is the difference to
• 37:35
  help you get the most out of yourself.
• 37:36
  But when you're sort of wedded, you know your motivation was a
• 37:40
  bit over time goal and when that time goal is not available, it's
• 37:43
  sort of it's hard to recalibrate on the Flyers to make meaning of
• 37:47
  the race, isn't it? Yeah, exactly.
• 37:49
  But like, like as an athlete, like that's the positions you
• 37:53
  want to put yourself in. Like I want to race against the
• 37:55
  best but what a good. Learning, right?
• 37:59
  So you get to like the athlete facilities getting into those,
• 38:03
  you know, or that's all part of it as well, I think.
• 38:05
  It's a, it's a massive learning curve and like, yeah, to get the
• 38:08
  opportunity to race them guys and like to be in like even a
• 38:12
  room with them guys. It was, yeah, it was a
• 38:15
  privilege. Cool.
• 38:16
  That that result is, in my opinion anyway, like, by no
• 38:20
  means a reflection of your actual, like, shape right now.
• 38:23
  Yeah. And that that's why it's so hard
• 38:26
  to digest the guests, because you wanted more and you thought
• 38:29
  you deserved more, and now you're probably doubting whether
• 38:32
  or not you're capable of more. But I do think that your shape
• 38:35
  is a lot better than that, if it means anything to you.
• 38:38
  You just need to race another 10K.
• 38:40
  It's like the 1534 into 1433. You know, it's just the.
• 38:44
  This is the. That's how I felt during the
• 38:46
  race. That's how I compare it.
• 38:48
  Like that 5K before Christmas where I ran so bad.
• 38:51
  Yeah, I just. Yeah, Well, that's a good point.
• 38:53
  If you need something to cling on to, that's it, isn't it?
• 38:56
  That example. And it could be part of it.
• 38:58
  I mean, that first K uphill, maybe you go to a few seconds,
• 39:02
  you know, harder than what you want to.
• 39:04
  I don't know, you know, maybe that's part of it.
• 39:07
  But. Yeah, you live and you learn,
• 39:09
  don't you? Yeah, exactly.
• 39:11
  And that's the fun. At the end of the world.
• 39:12
  Yeah, that's part of that's the the part of part of racing.
• 39:16
  Were you at all counting the people when you were doing it?
• 39:19
  You know, like because it was top 10, right?
• 39:22
  Kamir I was just in a whole world of yeah, I don't even
• 39:25
  know. I was just waiting to see Jess
• 39:27
  Stanton fly by me. To be honest.
• 39:30
  I was like. Please no, please no please.
• 39:33
  Oh dude. Do you actually know what your
• 39:36
  position was? 13th, 13th Dean.
• 39:39
  If he was three places high, he could have got $25.00 to cover
• 39:43
  his coffee. That.
• 39:44
  That's, that's what I mean. That's what I that's it.
• 39:46
  I knew it paid down to 10. So that's what I was saying.
• 39:48
  If he was counting, counting bid.
• 39:50
  Hey, not a bad payday for Sam Clifford and Jess Danson.
• 39:54
  Well, Sam Clifford, 4 grand for 29 minutes work, huh?
• 39:58
  And he didn't even didn't even have flights to come out of it.
• 40:01
  He's from Devonport as well, yeah, so it was a nice little
• 40:03
  home race for him. Sorry for some.
• 40:05
  So what that was obviously the end of your week.
• 40:08
  What was your volume for that week?
• 40:10
  Oh, I think it was like 84 kilometers.
• 40:12
  If I was to actually do it again, I'd might.
• 40:15
  Three weeks before that were like 132, one, 42136.
• 40:22
  I'd make the week before my taper week a lower volume.
• 40:26
  I probably could have by like 15% and then a tape.
• 40:31
  No, I would. I sort of kept, I only dropped
• 40:33
  it a week out, but I think I'm way better if I tape or like
• 40:37
  like let's say 12 days before the race.
• 40:39
  Yeah, I'll pull up a bit fresher.
• 40:41
  I was going to say this at the start, but you did actually
• 40:45
  start the taper on the Saturday before as well, didn't you?
• 40:49
  Because your session on that Saturday was slightly reduced
• 40:52
  and then your Sunday long run was slightly reduced.
• 40:56
  But yes, early part of the week was massive it.
• 40:58
  Was still, yeah, large in volume, so an intensity, but
• 41:02
  yeah. So I don't know when my next
• 41:04
  race is, um, but I'm sure I'll let you guys know when I get
• 41:08
  something on the board. Okay, um, she will move on to
• 41:12
  mine and Deans week. I'll take us through that.
• 41:15
  So Monday morning is usually, um, on Monday is an easy double,
• 41:21
  so 60 minutes in the morning, just around pretty much the two
• 41:24
  bridges live around the Swan River, which is like pretty much
• 41:28
  right on my doorstep. It's very handy.
• 41:31
  So that's just 450 ones usually. I'm absolutely plodding in these
• 41:35
  morning runs, especially on a Monday morning after large
• 41:39
  Sundays. Usually takes me two or three K
• 41:42
  to actually get going as well. My often first couple of K's
• 41:46
  like 515 or something. So then Monday evening I just
• 41:50
  had half an hour because I've done an hour in the morning.
• 41:53
  Even that just looking at now still at 5 O ones Tuesday
• 41:58
  morning. Tuesday's focus is obviously the
• 42:00
  track session, but recently we've added in a little half an
• 42:04
  hour jog in the morning. Again, 450 sevens, not setting
• 42:07
  any records there. So Tuesday's track session, as
• 42:11
  Owen alluded to, was bends and straights.
• 42:15
  Now, before we actually got into the bends and straights, we've
• 42:18
  done a 2K threshold, was it? I think?
• 42:21
  Oh yeah. Which is.
• 42:23
  Yeah, 2K threshold. Which is just five laps, and I
• 42:27
  think they were for me between 76 seconds and 73 seconds a lap,
• 42:33
  which is about 310 per K into three O 2 per K or something
• 42:38
  like that. Now, it's probably a good job
• 42:41
  that this threshold isn't any longer than 2K because there's
• 42:44
  probably not actual threshold for me.
• 42:47
  But because we're on the track and there's four or five of us,
• 42:50
  it feels pretty OK. So we can kind of get away with
• 42:53
  it. And then the main chunk of the
• 42:55
  session was three sets of four laps where we're doing these,
• 43:01
  accelerating the bends and floating through the straights.
• 43:05
  I actually got this one a little a little bit wrong in my head.
• 43:07
  I thought for some reason we're only doing one set of four laps,
• 43:12
  so maybe on the second lap. We did 2 sets right 2.
• 43:17
  Sets and then two sets. We did 2 sets, so on the second
• 43:21
  lap of the first set I've jumped.
• 43:24
  Did you notice this, Owen? No.
• 43:27
  You didn't see Ryan go round everyone and go to the front.
• 43:31
  Oh yeah, yeah, I did. Actually.
• 43:33
  I was like, he's feeling good. Yeah, because Kieran had done
• 43:38
  like the first Kieran done the first lap and then he moved it
• 43:43
  slightly out as if to say like who's going to come through.
• 43:47
  And I think maybe it was Cade there or I can't remember who it
• 43:50
  was, but they never went through anyway.
• 43:52
  So then at 600, it still felt very comfortable.
• 43:57
  So I was like, oh, I'll help Kieran out and I'll hit the
• 44:00
  front. Like we only got a couple of
• 44:01
  laps left there, let's push it on.
• 44:03
  And then so got through that set of four laps and then in the 90
• 44:09
  seconds off, actually we didn't even speak during this 90
• 44:12
  seconds rest. I was getting back on the start
• 44:14
  line after 90 seconds, prepared for a hard K.
• 44:18
  And then we started with a float of the second set and I'm
• 44:22
  thinking, geez, this is meant to be like a hard K, but we're
• 44:26
  absolutely jogging like what's going on?
• 44:29
  And then once we got to the 100, the 100 mark on the bend, like
• 44:34
  Dean and Kieran like absolutely set off up the straight.
• 44:37
  And I'm thinking, oh, no, we've got another set of bends.
• 44:44
  So I mean, because they were like 100m splits in between the
• 44:49
  bend and straight. I wasn't.
• 44:51
  I was splitting my watch, but I had no idea what the the split
• 44:55
  would mean. What was, what was faster, what
• 44:58
  slow was purely just going to effort, accelerating and then
• 45:01
  cruising. I think we're about 16 seconds,
• 45:05
  weren't we? About 16 seconds for the 100 and
• 45:08
  then for the 100 on, which is like 64 second lap pace and then
• 45:11
  maybe 20 seconds. So like 320 per K pace for the
• 45:15
  off I think. And by the.
• 45:17
  Time. You actually decelerate in into
• 45:20
  the the band, like you still carry a lot of speed through it
• 45:24
  anyway, don't you? Yeah.
• 45:26
  And then so after that we just had the 1K pretty hard, didn't
• 45:31
  we? Yeah.
• 45:32
  So you jog, jog a lap or you jog 600, so enough to get your
• 45:35
  breath back and then it's yeah, 1K, not close, close to flat
• 45:39
  out, but yeah. So I actually said to you whilst
• 45:43
  we're jogging around, didn't I don't think I'm going to be much
• 45:45
  you've seen for this one. K here, Dean.
• 45:48
  Yeah, yeah, I'm not feeling that flash.
• 45:51
  I didn't know the session was too set, which made me chuckle.
• 45:56
  So. Yeah.
• 45:56
  So I knew you were gonna find that last K harder than me,
• 45:59
  which feels good when you have a fellow soldier.
• 46:03
  But then for some reason, for some reason, I was still pretty
• 46:06
  close to you as we went through the 200 split on that 1K Rep
• 46:10
  there. Yeah.
• 46:13
  But I did actually, I managed to get it done in 247, which I
• 46:17
  think from the top of my head is the fastest K I've ever ran,
• 46:21
  which is quite bizarre. Cool.
• 46:22
  So yeah, that was. So that's the first time you've
• 46:25
  done that workout because have you done this one on?
• 46:28
  I've done it once or twice before, I think.
• 46:29
  Yeah, yeah, yeah. Not with the VO, not with the
• 46:31
  hard K at the end though. OK.
• 46:34
  Yeah, and I could actually feel a little bit of pressure during
• 46:37
  that case. I could see Owen and Josh stood
• 46:39
  on the on the side of the track. And I was thinking, oh, they're
• 46:41
  going to be, they're going to be judging me here.
• 46:44
  They're thinking, have they gone out too hard?
• 46:45
  He's got his phone out doing the split so and how did you find it
• 46:51
  the. Yeah, not too bad.
• 46:53
  Yeah, I think I was 239 for the K, which I think would be maybe
• 46:57
  the quickest. I've done the last K and I think
• 46:58
  I've done it maybe low two 40s normally, so under 240, which
• 47:03
  was good. But yeah, nothing too bad.
• 47:05
  Like hammies. I just remember your hammies
• 47:08
  being pretty, being a bit tight and sore.
• 47:10
  But I think having done all those Benson straights
• 47:12
  beforehand, everything felt fairly activated.
• 47:15
  So yeah, no, it felt good. Good to tick it off.
• 47:17
  It's funny, isn't it? Being in the middle of a
• 47:19
  marathon block and doing these hundred 100 meter sprints
• 47:22
  essentially. But just it's working on that
• 47:25
  complete other end, isn't it? Yeah, I get a bit nervous when
• 47:27
  it comes to doing this sort of stuff.
• 47:29
  So that's why I'd normally hang at the back for the, for the,
• 47:31
  for the odds, just so I don't hurt myself.
• 47:33
  But yeah, the session was fun. Like it's fun when we're in a
• 47:37
  group and doing that quicker stuff because it's important, I
• 47:39
  think, to sort of maintain some speed.
• 47:41
  Hey Dean, it's like Dean, you're 2 seconds faster.
• 47:45
  Kaplimo's 1K splits for his half marathon record.
• 47:48
  He runs 2. Crazy.
• 47:49
  Hey, how does that make? Crazy.
• 47:51
  Like yeah, I've got maybe 200 meters left before I fall off.
• 48:01
  No. 20K to go, 20K short. You're the you're the bury them.
• 48:05
  That's his top speed. Yeah, that's all this kind.
• 48:10
  But yeah, like that velocity is ridiculous.
• 48:13
  Makes me think about working on that sort of stuff.
• 48:15
  Like I don't think we do. That's why I need to do some
• 48:17
  strides and stuff, do a bit of stuff going faster.
• 48:20
  Yeah, because the Tuesday it's it's VO2, but it's still not
• 48:23
  quite like the top, top end, is it?
• 48:26
  No. But.
• 48:27
  Yeah, and that's certainly. Not our territory.
• 48:30
  I feel like that's the way training.
• 48:32
  I've heard it's on a different podcast, but training.
• 48:34
  So you want to go like over speed.
• 48:36
  It's like on the altar G where you can actually the altar G,
• 48:39
  it's gravity. Like you can do like 80% of your
• 48:42
  body weight, so you can like run faster and it like just takes
• 48:46
  less out of you. Yeah, doesn't.
• 48:48
  Yeah, less likely to hurt yourself.
• 48:50
  Yeah. So it's like overspeed, which
• 48:51
  is. Yeah, you've just prompted me
• 48:53
  with a double trouble of the future there, and it'll be when
• 48:57
  people are claiming PBS from the Ultra Ulta G treadmill sessions.
• 49:02
  My ready at home goes downhill up to 3% so I might just start
• 49:06
  putting it on a. That's pretty bad for tread
• 49:10
  treadmills. To do that, you must have a
• 49:12
  fancy one. It's a, it's an old like
• 49:14
  refurbed one. It's pretty, it's pretty.
• 49:17
  It's an ancient gym one, but I think it's meant to of its day.
• 49:19
  It was meant to be all right. Connor Mance ran that New York
• 49:22
  City half Marathon and he ran like, was it 5915?
• 49:26
  So 2 seconds faster than what he ran in Houston, but it wasn't
• 49:29
  legal because I think it's a more downhill course or
• 49:32
  something like that. Yeah, I heard that.
• 49:33
  That's there was a British lad there as well, that Patrick
• 49:37
  Diva. He ran 69 19, which I looked at
• 49:41
  the old time list that would have put him second all time as
• 49:44
  well. Oh wow, so fast.
• 49:46
  So do you think like months and like well, all of those guys,
• 49:49
  although it's not record eligible, do they claim that as
• 49:52
  their PB or? Or date months does.
• 49:56
  Yeah, it'd go with the American record, right?
• 49:59
  Yeah, yeah. But like, what about for other
• 50:02
  people in the field? Oh yeah, they definitely do.
• 50:04
  Yeah. They go by their Strava time and
• 50:08
  on the demo. That's why that's why they're
• 50:11
  there. Wednesday morning I was just
• 50:17
  half an hour again, 452 kind of been feeling to be up there just
• 50:22
  down the river, same old same old.
• 50:24
  And then Wednesday evening I went up to the shop run, which
• 50:28
  if we think back to the week before was where I had my little
• 50:32
  accident and was almost passing out when I got home.
• 50:35
  But safe to say that survived it this week feeling a lot better.
• 50:40
  The naked watermelon. Yeah, none of that this week.
• 50:47
  Thursday. Dean, do you want to talk about
• 50:49
  your session? Because I just had that study
• 50:51
  here. Yeah, we had like a descending
• 50:55
  threshold workout. So it was 5 minutes, 4 minutes,
• 50:59
  3 minutes, 2 minutes, one minute at threshold.
• 51:02
  And then the floats were half of whatever the interval was.
• 51:05
  So if it was 5 minutes at threshold, we had a 2 1/2 minute
• 51:08
  float and so on and so forth down to 32nd float into 2 1/2
• 51:15
  minutes that threshold at the end.
• 51:16
  So yeah, it was 25 minutes of total running time.
• 51:23
  And yeah, I didn't feel too bad. I, I suppose I just didn't quite
• 51:27
  get, I don't know, I, I, because, because I knew we had
• 51:30
  our first of our marathon specific sessions coming up on
• 51:33
  Saturday. I sort of was a bit not
• 51:34
  completely committed to burying myself in the workout.
• 51:37
  So yeah, I think my reps were all OK.
• 51:40
  My heart rate was a bit lower, so maybe I wasn't quite going
• 51:43
  all in on the intervals, but but yeah, it was fine.
• 51:46
  It was just sort of under 8 KS. It was 309 pace for the ONS and
• 51:51
  offs. Yeah, it didn't feel too bad.
• 51:54
  Got it, got it done. How was your 60 minute?
• 51:56
  Was it a steady run that you had?
• 51:58
  Yeah, just. 45 steady. Pretty cruisy if I can recall.
• 52:04
  Heart rate around yeah, 150 pretty much 148 one 49150.
• 52:10
  Just trying to keep it below 150 and the pace there was 345.
• 52:16
  Yeah, nice. So pretty much to what we, yeah,
• 52:19
  what we often run out that steady pace at.
• 52:23
  And then I just had 6 hill strides on the end there to put
• 52:27
  some power through the legs. And then Friday I was on and
• 52:30
  whether to take a rest day or not ahead of the big session on
• 52:33
  Saturday, but actually got out for what was 28 minutes because
• 52:37
  I wasn't feeling too bad and kind of of the mindset of
• 52:41
  mileage is king right now. So where you can't squeeze it
• 52:44
  in. So I just a little 5 1/2 K there
• 52:48
  on Friday morning. And then I did actually try and
• 52:51
  do not full carb load, but I guess I deliberately ate more
• 52:56
  than I would have on a usual Friday here.
• 52:58
  Just being mindful to start engaging with these race
• 53:03
  routines. So obviously there was various
• 53:06
  stuff throughout the day, but the evening meal comprised of a
• 53:10
  bowl of pasta with a whole gala loaf stick, you know, like a
• 53:15
  full length 1. So I wasn't too comfortable
• 53:18
  going to bed with that on the stomach.
• 53:21
  Yeah, I I had a like family size pizzas.
• 53:24
  That was my carb load. And then we we met bright and
• 53:27
  early for 6:00 AM, didn't we? We did.
• 53:29
  I was there early, all excited. You hyped up with a fair bit of
• 53:34
  caffeine in you already? I was still yawning.
• 53:37
  You're still, you're still running around looking for for
• 53:40
  lavatories, I think. 6:00 AM didn't give me any time to get
• 53:46
  the bars moving, so yeah, by 6 there you were alright.
• 53:49
  Thoughts on thoughts on a big workout?
• 53:52
  Being allowed to just pause it and go to the toilet.
• 53:55
  Owen, what do you reckon? Say that again, sorry.
• 53:57
  What are your thoughts on if we're in a big workout, just
• 54:00
  being allowed just to nip to the low as we're in the midst of it,
• 54:03
  you know? No, I, I think you need Ryan,
• 54:06
  you need to train your black. You need to just hold on, get
• 54:09
  your body used to it, because then you can't give in.
• 54:12
  I've tried that before, Don't you worry, it's.
• 54:15
  Not very successful. Dean, do you want to give us a
• 54:21
  bit of an overview of of the session?
• 54:23
  Want it comprised of? Yeah, yeah, yeah.
• 54:27
  So this is our first like of the what will be, I think, 3 sort of
• 54:31
  specific workouts. And so the idea is I think we
• 54:35
  will spend more time at marathon pace or above marathon pace as
• 54:40
  we get closer to the race. So this one was 60 minutes
• 54:43
  steady. So around that what was for us
• 54:46
  around that 345 pace. So we sort of have heart rate
• 54:49
  zones that sort of correlate with that into 4 by 18 minutes
• 54:53
  at marathon pace for the two-minute jog or steady
• 54:56
  essentially running, running between sets.
• 54:59
  So that's two hours and 20 minutes all up that workout.
• 55:04
  I think I mentioned to you, Ryan, we sort of what I was
• 55:07
  doing this maybe four or five years ago, we used to do maybe
• 55:10
  75 to 90 minutes and then maybe an hour, hour worth of steady
• 55:13
  run steady, sorry, 75 to 90 minutes of steady running into
• 55:18
  an hour at with of marathon pace intervals.
• 55:21
  And the, and we'd sort of, I think we might have been 16
• 55:24
  minutes and 4 minutes and then we've gone 17 to 3 minutes and
• 55:27
  now we're at 18 to 2 minutes. So it's sort of this is, this is
• 55:30
  pretty at this is at the sharp end.
• 55:32
  I think of one of these first workouts like it's pretty
• 55:34
  difficult because if you overreach and you go too hard in
• 55:38
  those first couple of marathon pace efforts, you'll find those
• 55:42
  last two marathon pace efforts really difficult and very hard
• 55:45
  to sort of maintain pace without really overreaching or slowing
• 55:51
  down. So yeah, did you want to go into
• 55:54
  how you found the the workout? Yeah, so me and you ran out,
• 55:59
  didn't we? Together half an hour out, half
• 56:02
  an hour back with a toilet stop was only we're only 15 minutes
• 56:07
  into it by then hours. So the majority of the workout
• 56:09
  was afterwards. But yeah, I don't think there's
• 56:13
  too much to say about that first hour as though we were just
• 56:16
  cruising now. Just did you take on bit of
• 56:19
  anxiety? Did you take on any nutrition?
• 56:21
  I think I had the caffeine gel about halfway through the 60
• 56:25
  study. And then, yeah, we knew we had
• 56:27
  the we had the drinks table with all our goodies on it.
• 56:31
  Yeah, yeah, we did sort of that first 30 minutes around manga
• 56:35
  and around Herdsman, like so 8K's out, 8K's back, so and then
• 56:39
  we change shoes and then we're doing 4K loops around late manga
• 56:43
  and there was a drink table, so whatever we needed we could grab
• 56:46
  from that. And I think I'm kind of glad the
• 56:50
  way I approached it mentally because for some reason I was
• 56:53
  willing to accept the 18 minute reps being slower than marathon
• 56:59
  pace or work down towards marathon pace by the end of it.
• 57:03
  I guess I'd never done one of these sessions before where the
• 57:06
  long reps after some steady work.
• 57:09
  So I was just mindful of that. So yeah, my first was 33328,
• 57:15
  three, 28326. And then the heart rate
• 57:18
  throughout did progress ever so slightly, but I didn't really
• 57:22
  approach actual true threshold. Even so, I was probably high one
• 57:27
  50s to low one 60s by the end. Um, so I guess it's a good sign
• 57:32
  based on the heart rate. My legs were just a bit flat, I
• 57:35
  guess, and that's, that's fair given the training load right
• 57:39
  now. Um, the start of each Rep, the
• 57:42
  pace would get down to like low three 20s and the effort would
• 57:45
  stay the same, but then my legs would just give in and fall back
• 57:49
  into these mid three 20s to high three 20s.
• 57:53
  But yeah, I was just glad to get that done because it was 37 K's
• 57:56
  worth of work at a decent intensity and close to marathon
• 58:01
  pace. So that's a good session bank.
• 58:03
  Yeah. Because what's say 95% of your
• 58:05
  threshold heart rate, is that sort of what you're running to?
• 58:09
  Yeah, well, I think true threshold for me is maybe mid
• 58:12
  one sixties 165166. So yeah, I'm I'm close to it,
• 58:18
  yeah. And I think throughout I had
• 58:21
  maybe about 100 grams of carbs and mainly in the forms of the
• 58:26
  Morton drinks mix because I prefer wax.
• 58:29
  Getting some some water on board too just goes down a bit easier,
• 58:33
  especially on those these warm mornings because you need to
• 58:36
  drink anyway. Yeah, a quick question with the
• 58:39
  drinks. So you grab them off the table,
• 58:42
  take your drink, and then you just throw them on the ground?
• 58:44
  Or like does someone pick them up for you or what story?
• 58:47
  I am. I would carry it around and then
• 58:50
  Chuck it when we got back around.
• 58:52
  Or if, if I could see RAF, RAF was floating around on the bike
• 58:56
  too, I'd pass it, pass it to radar.
• 58:59
  But yeah, I wouldn't. Chuck it on the SO.
• 59:00
  You'd hold you'd hold it for the Rep.
• 59:02
  Yeah. Oh, OK.
• 59:03
  You could have just handed it off to your personal cyclist
• 59:06
  assistant I. Might have done that.
• 59:14
  To be fair, I was cheating a little bit as well because I was
• 59:17
  I was making sure that for my jog I was getting back to the
• 59:20
  table and then I'll just jog around the table, take some on
• 59:23
  board and put it past. Did you run?
• 59:25
  Did you join the park run for the third Rep?
• 59:28
  Yeah, the third Rep, Ryan comes. So we run into the 8:00 AM park
• 59:35
  run at Lake Munga and it's a Stampede.
• 59:37
  And then Ryan's like at the front of the park run and we're
• 59:42
  heading the opposite way for our Rep.
• 59:47
  And then by that stage, because you, you were running with Nick
• 59:52
  and Harry, I think. But they may have.
• 59:55
  Oh no, Harry was still doing the third Rep, wasn't he?
• 59:57
  Nick did 2 and Harry did 3 I think.
• 59:59
  But I did say to Nick at the end of the second one like I'm going
• 1:00:02
  to look back for the start of park run here if you fancy it.
• 1:00:05
  And he's like Oh no, my sessions done the mainly doing 2 reps So
• 1:00:09
  I was thinking yeah I'm definitely going to take.
• 1:00:12
  The ride off this Parker on there, but that, that did make
• 1:00:15
  the the 4th Rep a hell of a lot more painful because I'd gone
• 1:00:20
  from being surrounded by so many people to entirely solo and
• 1:00:24
  another 5K deep into the session.
• 1:00:26
  So yeah, yeah, my own fault. Yeah.
• 1:00:28
  Tell us about your splits and stuff, Dean.
• 1:00:31
  Yeah, so we did this steady run together, so 345 and then the 18
• 1:00:34
  minute splits were three, 17316, three, 16315.
• 1:00:40
  And yeah, my average heart rate was once one 66171, one 74177,
• 1:00:45
  so I was sort of keen to try and keep it between 17175.
• 1:00:50
  So it was pretty close to that. It wasn't the easiest morning
• 1:00:54
  either. It was pretty muggy for what I
• 1:00:56
  remember. It wasn't beautiful, it wasn't
• 1:00:58
  nice, a nice morning. We're sort of in that seasonal
• 1:01:01
  change, so it was a bit unpleasant. 3:17, 3/16/16 and 15
• 1:01:08
  in relation to gold marathon pace that's there there about.
• 1:01:12
  I think so, yeah. Yeah, I think maybe a second or
• 1:01:17
  two quicker would have been nice if, if, but it sort of I did
• 1:01:20
  this work out I think before Osaka last year and I think I
• 1:01:24
  maybe didn't do the last Rep or maybe it was the time before.
• 1:01:28
  So I was sort of keen not to overreach and make sure I got it
• 1:01:30
  done. So I didn't want to push too
• 1:01:32
  much. If it was the second or two
• 1:01:34
  quicker for the same effort, I would have been happy.
• 1:01:36
  But I think it's, yeah, it's, it's pretty good noting we've
• 1:01:40
  still got a couple of big ones sort of coming up.
• 1:01:42
  So yeah. And like, it wasn't a nice
• 1:01:45
  morning. I didn't think.
• 1:01:46
  So I sort of didn't want to force it.
• 1:01:49
  How about yourself? How did that feel for you in
• 1:01:51
  terms of what you were hoping to get done from a pacing and
• 1:01:55
  effort perspective? Yeah, I guess in relation to
• 1:01:58
  pace, probably a little bit. Even the last Rep that three
• 1:02:02
  sliced it a little bit slower than Golden Marathon pace.
• 1:02:06
  So when you say it like that, it doesn't really sound too good
• 1:02:09
  because wasn't it able to hit marathon pace at any point?
• 1:02:13
  But I was actually quite positive about the session just
• 1:02:16
  given how much training load and volume of the session there was.
• 1:02:21
  And then I think as we get closer to the race, we're going
• 1:02:24
  to be doing these longer reps without the steady at the start.
• 1:02:28
  So that's where we'll really try and dial in mouth and pace.
• 1:02:32
  And then, yeah, that's where I'll be looking to hit specific
• 1:02:34
  splits. So I'm fine with that for now.
• 1:02:37
  Ryan, quick question, so this is like your first year being
• 1:02:42
  coached by RAF. Were your marathon sessions
• 1:02:45
  previous like sort of similar to the session like you've done on
• 1:02:49
  Saturday or is this like totally new that type of work?
• 1:02:52
  Yeah, it's different in the sense that more simplistic, like
• 1:02:57
  I'm probably not as much thought gone into it.
• 1:02:59
  Like Dean told me that like they've done these kinds of
• 1:03:02
  sessions for years and it's obviously tried and tested
• 1:03:05
  process. Whereas man was just like,
• 1:03:07
  right, we'll start with four by three K like 10 weeks out and
• 1:03:11
  then the next week might be two by 5K and then it'd be 3 by 4K2
• 1:03:15
  by 6K3 by 5K, you know, just gradually padding it out like
• 1:03:19
  that. But from that point of view you
• 1:03:21
  just more so you're focusing too much on what race paces and just
• 1:03:27
  burying yourself to try and hit it.
• 1:03:29
  Whereas with these sessions you get in the actual physical
• 1:03:32
  benefit from it rather than just obsessing over pace and stuff.
• 1:03:36
  Yeah. I think the way you sort of
• 1:03:37
  approach the session by not going, OK, now it's time at goal
• 1:03:41
  pace, but having the, you know, a bit of marathon effort coupled
• 1:03:45
  with heart rate data coupled and then along with hey, I've got
• 1:03:49
  company to get these reps done and then I have an idea of what
• 1:03:53
  I'd like to run. I think that's the light right
• 1:03:55
  ordering, you know, you're trying to get the work done as
• 1:03:58
  easy as you can at the appropriate effort.
• 1:04:01
  The purpose of the session is it's like a lot of the session.
• 1:04:04
  It's about like that psychology, you know, it's like
• 1:04:06
  reacquainting yourself with like being really tired and that
• 1:04:09
  brain fog that you get laid in a marathon and then sort of like
• 1:04:12
  laid in a marathon, you think you're really dialing up your
• 1:04:15
  effort and you're throwing everything at it, but you're
• 1:04:17
  actually sort of maintaining pace.
• 1:04:20
  And so it's sort of the intent of that steady is to try and get
• 1:04:23
  you there without completely murdering your legs and then and
• 1:04:26
  then spending time at that sort of marathon intensity.
• 1:04:29
  So those like last two reps are like really important to to
• 1:04:32
  feel. And then whether or not you sort
• 1:04:35
  of ache out every second, it's like less, I think less
• 1:04:37
  important, less important as much as it is just getting in
• 1:04:40
  work and getting familiar with those feelings again and
• 1:04:43
  hopefully then us recovering so that we can do it again.
• 1:04:47
  Well exactly, that's important thing isn't it?
• 1:04:49
  It's not, it's not a one session one day.
• 1:04:51
  We need to compound these sessions on top of each other.
• 1:04:54
  So hence the moderate effort. And then on to Sunday, well
• 1:04:59
  actually to 1st. Saturday afternoon was
• 1:05:03
  absolutely knackered falling asleep watching the F1
• 1:05:06
  qualifying, but knocked on me wonders because then on Sunday
• 1:05:10
  we traveled a little bit further than usual for our run, didn't
• 1:05:13
  we? We did.
• 1:05:14
  We we went down and we watched Adam Lamb, training partner,
• 1:05:19
  take on the Canning River Half Marathon, which was good fun,
• 1:05:23
  wasn't it? So we sort of just jogged the
• 1:05:25
  course. What do we have, 90 minutes?
• 1:05:28
  Just just easy, just ticking the legs over, which was nice.
• 1:05:32
  Yeah, it was cool to kind of run past all the field and just give
• 1:05:35
  them a few shouts here and there, wasn't it?
• 1:05:37
  And kind of spectate, because Adam had let us know he was.
• 1:05:41
  His goal was to bleed from the eyeballs or something like that.
• 1:05:45
  It was, there's a bit eye opening how that course is
• 1:05:48
  trickier than what you would have anticipated, right.
• 1:05:51
  If I hadn't have actually run the course, I wouldn't have
• 1:05:54
  known the sort of elevation profile and it's a little bit
• 1:05:58
  technical on that path. So wasn't that easy.
• 1:06:01
  You know, people were running the PB on that course and fair
• 1:06:05
  play to them. Definitely worth more on a
• 1:06:08
  better course for sure. But yeah, well done to Adam and
• 1:06:11
  getting the win there. We're stoked.
• 1:06:13
  So I think that that wrapped up our week, didn't it?
• 1:06:16
  For me that was 143. Yeah, 164 for me, yeah.
• 1:06:22
  Nice big weeks indeed. Getting stacked now.
• 1:06:25
  Most importantly, it's not not just one offs.
• 1:06:29
  And I feel like my body's actually starting to adapt to it
• 1:06:32
  now. So that's the 5th week of
• 1:06:35
  consecutive high mileage in the middle there I was feeling very
• 1:06:38
  tired and questioning whether it was the right volume or not.
• 1:06:42
  But I feel like it's pretty normalized now, which is good.
• 1:06:45
  Yeah, I'm feeling a bit better. Which is good.
• 1:06:47
  Dean, did you want to take us through YouTube Diaries?
• 1:06:50
  Yeah, I'll race through this because I know it's been a
• 1:06:53
  longer episode, but yet, Speaking of sort of mileage, I
• 1:06:57
  thought given that we're talking mileage and we're fans of it
• 1:07:02
  ourselves and fans of YouTube mileage content, I'd take us on
• 1:07:07
  a journey of two Youtubers, one sort of a modern era and then
• 1:07:10
  one sort of throwback like I did last time.
• 1:07:12
  So the first part in terms of modern YouTube content that I
• 1:07:17
  think we all really like and he's probably like he's probably
• 1:07:20
  like my favorite YouTube channel at the minute, which is rent to
• 1:07:24
  Japan. So we were lucky enough to cool
• 1:07:27
  down with Jake Barakoff from the UK after Murugami.
• 1:07:31
  And I think, oh, and you spent a bit more time with him with your
• 1:07:36
  Japan trip, which is cool, but I sort of describe him as the sort
• 1:07:40
  of modern, modern day mileage king.
• 1:07:42
  So he's and guys, please jump in to sort of shed light on this.
• 1:07:46
  I'll try and do a quick sort of intro into who he is for anyone
• 1:07:49
  that wants to sort of have a listen to or have a view of his
• 1:07:53
  YouTube content. But his motto is trained harder,
• 1:07:55
  not smarter. And he's a British lad that's
• 1:07:59
  gone over a sort of AI think for study or gap year purposes.
• 1:08:04
  And I think Owen, you might have mentioned a bit of this on the
• 1:08:05
  pod already, but he's sort of he sort of takes us on his journey
• 1:08:11
  of his sort of training using sort of Japanese based training
• 1:08:15
  methods, which had high mileage biased.
• 1:08:19
  And he sort of tries to give us a bit of an insight into
• 1:08:21
  Japanese running culture, which for Westerners is hard to get
• 1:08:25
  because they tend to keep a lot of their racing and information
• 1:08:29
  a bit. It's a bit insular there.
• 1:08:31
  They have a great domestic scene and they sort of don't really
• 1:08:34
  rely on sort of outside influence to sort of fund that.
• 1:08:38
  So but Jake does a really good job of sort of popping the hood
• 1:08:41
  on that. And he's sort of very funny and
• 1:08:44
  lighthearted, but still very serious when it comes to his
• 1:08:46
  training and his racing. So his content is quite funny.
• 1:08:50
  Sorry, you go. I think, I think it's his
• 1:08:53
  attitude is, it's quite inspiring, isn't it?
• 1:08:56
  Like he doesn't take himself too seriously at all, but at the
• 1:08:59
  same time he takes running incredibly seriously.
• 1:09:02
  It's, it's quite a crazy balance, but it works so well
• 1:09:06
  for him and it's, it's just so, so likable to follow.
• 1:09:09
  Yeah, exactly. I think he sort of strikes that
• 1:09:11
  that balance. He's obviously takes his
• 1:09:13
  running, so he, he runs what on average maybe somewhere between
• 1:09:18
  200 and 250 KS a week, which I just find a bit mind blowing.
• 1:09:22
  Like I'm struggling to hit more than 160 KS a week and he's
• 1:09:27
  putting 100 KS on that, which I find very impressive.
• 1:09:31
  And it's good because he sort of unpacks how he does it and all
• 1:09:33
  of the rehab that he goes into and sort of, you know, the gym
• 1:09:37
  routine and some of his injuries.
• 1:09:39
  And, and he's on quite the upswing in terms of his training
• 1:09:42
  performance, which is a fun follow, You know, as someone's
• 1:09:44
  getting faster, it's, it makes, makes, makes for good viewing.
• 1:09:49
  Yeah, he's certainly not cutting any corners, is he?
• 1:09:51
  As you say, he does all the rehab and the prehab and the
• 1:09:54
  recovery and he, he goes into all the Japanese cuisine as
• 1:09:59
  well, doesn't he? Which we kind of indulged in a
• 1:10:02
  little bit there as well in the seven Elevens.
• 1:10:05
  And what was the, what's the blue one called?
• 1:10:07
  Lawson's. Lawson's.
• 1:10:09
  Yeah, yeah, Yeah, you can. You can spend very little and
• 1:10:13
  consume a lot. So I think actually his, maybe
• 1:10:17
  his next goal is, well, he'd probably have 3 or 4 races
• 1:10:20
  before then. But his next major goal might be
• 1:10:22
  Gold Coast again, might next. He did run that last year and I
• 1:10:26
  think he has mentioned that. Yeah.
• 1:10:28
  And that's sort of not as much to do, is there in Japan over
• 1:10:31
  that time of year because it starts to get hot and humid, I
• 1:10:34
  think. He he released actually a video,
• 1:10:36
  it was either today or yesterday and then he said he's going to
• 1:10:41
  run 1 marathon in the next two. He's actually had a bad knee
• 1:10:45
  post Tokyo. He had a few days off.
• 1:10:48
  He had to have a few days off, but he said he's going to run a
• 1:10:50
  marathon in the next like two months.
• 1:10:53
  So yeah, that'll be before Goldie, but I'm not sure what,
• 1:10:57
  unless he goes home to run London.
• 1:10:59
  I've seen him on his story as well, hypothesizing over what he
• 1:11:02
  could do for 100K subscribers and he didn't match attempt in
• 1:11:08
  the K world record. I wouldn't put a pass on.
• 1:11:12
  I wouldn't put a pass on. And then my my two parter, my
• 1:11:18
  flashback is to so flow track when it was a bit more sort of
• 1:11:22
  underground or didn't have sort of the, the sort of channel with
• 1:11:26
  the paid subscriptions and all the content.
• 1:11:28
  They, they released this series called driven and they'd like
• 1:11:31
  follow different athletes and they do like between 1:00 and
• 1:11:34
  3:00 parts sort of like little docu series on different
• 1:11:37
  athletes. And they used to post it on
• 1:11:39
  their website, but they've uploaded some of them to
• 1:11:42
  YouTube. And there's one sort of small
• 1:11:45
  series that covers a Canadian athlete called Cam Levens.
• 1:11:49
  And this was for me, in my if for me anyway, because I mean, I
• 1:11:53
  know like Derek Clayton and all these guys have like publish
• 1:11:55
  books around huge mileage. But in terms of like YouTube
• 1:11:58
  and, and, and hearing about it from the horse's mouth, you
• 1:12:02
  know, at least via a video, Cam Levins was like one of the OG
• 1:12:06
  huge mileage guys. And there's some videos on
• 1:12:08
  YouTube if you look up Cam Levins driven and he basically
• 1:12:12
  goes into his, they, they sort of take him on a regular
• 1:12:16
  training day. He actually has a bit of a mare
• 1:12:17
  of a training day. Like he attempts a workout,
• 1:12:21
  doesn't go well, goes to do it the next day, doesn't quite hit
• 1:12:23
  it. His foot's bleeding, rah, rah,
• 1:12:26
  rah. But he's sort of notorious for
• 1:12:28
  training three times a day and running up to I think 100 and
• 1:12:31
  runs around like 190 miles a week, which is around that sort
• 1:12:34
  of 300 KS a week. And yeah, and he was sort of
• 1:12:38
  doing that in and just out of college and it's sort of his ran
• 1:12:42
  his way on to like the American, sorry to the Canadian Olympic
• 1:12:46
  team in 2012. And then I think he he joined
• 1:12:48
  forces with like Salazar and the the Nike Oregon Project and did
• 1:12:55
  quite well for a period of time, but then sort of somewhat fell
• 1:12:58
  off the face of the earth until maybe 2017.
• 1:13:00
  I think he ran maybe under 210 for the marathon.
• 1:13:03
  It was his debut, sort of went up to the marathon, but then
• 1:13:05
  didn't really hear from him until maybe 2022 when he he
• 1:13:10
  finished fourth at the world champs for the marathon and ran
• 1:13:14
  like 207, which was like quite a breakthrough.
• 1:13:17
  And then later that six months later ran Tokyo and ran 205,
• 1:13:21
  which I think is still like the North American record, which was
• 1:13:24
  pretty cool. And he was sort of right.
• 1:13:26
  He was right in that race right to the end those sort of mixing
• 1:13:28
  it with these with the East Africans, which is super cool.
• 1:13:32
  And apparently as part of that, he sort of in a post race
• 1:13:35
  interview pays homage to the like getting back into his
• 1:13:38
  triple, triple run days. And I think he said it was a mix
• 1:13:41
  of like lifting more, going back to triple run days and double
• 1:13:44
  thresholds with the three things that he quoted as to what got
• 1:13:48
  him back to the top, because he sort of had about 10 years.
• 1:13:50
  This driven series is like 20/12/2013.
• 1:13:53
  And then he sort of was Mia for a period of time and now he's
• 1:13:57
  sort of sprung back. I think he's injured again, but
• 1:13:59
  hopefully we haven't seen the last of him.
• 1:14:02
  But yeah, that's my. YouTube channels.
• 1:14:05
  I know you you have mentioned that guy before and I haven't
• 1:14:07
  actually watched any of it, so I'm going to do my homework
• 1:14:10
  between now and next week and I'll comment there.
• 1:14:13
  But is he still active now? I.
• 1:14:16
  I'm not. So last year Matt Fox actually
• 1:14:19
  did it like an interview with him.
• 1:14:20
  I think it was off the back of Tokyo and, and, and recorded
• 1:14:23
  like a Sweat Elite video with him.
• 1:14:25
  And he's sort of targeting like another race and and he's sort
• 1:14:28
  of running pretty well. Then I'm not sure if he's
• 1:14:31
  currently injured or or what, because I haven't seen a very
• 1:14:34
  recent race result for him. But yeah, hopefully it's not the
• 1:14:37
  end of him. Well, thanks for that Dean.
• 1:14:41
  Just give the give the listeners a few things to follow up on as
• 1:14:45
  well. So let us know what you think
• 1:14:47
  about those videos as well, because we are very keen to hate
• 1:14:51
  thoughts. And actually I did just want to
• 1:14:53
  say I was thinking earlier like, oh, how could we get like people
• 1:14:57
  to people to share the pod? Because did you ever listen to
• 1:15:01
  the Peter Crouch podcast? Yeah.
• 1:15:03
  They always have. Well, he's got that one.
• 1:15:06
  And then he had like a football 1 with like these two guys from
• 1:15:09
  the BBC originally and it started as like a bit of a piss
• 1:15:13
  take, but it just got massive momentum and think like COVID
• 1:15:16
  helped as well. Just kind of one of the the
• 1:15:19
  first podcast to kind of make podcasting popular, I guess, at
• 1:15:23
  least among the younger generation.
• 1:15:25
  And they came up with this thing called Pass the Pod.
• 1:15:28
  And I can't remember like exactly what the insurance and
• 1:15:31
  outs of it were. But essentially, like listeners
• 1:15:34
  would just try and refer the podcast to other people in
• 1:15:39
  everyday life in the most random or bizarre scenarios that they
• 1:15:44
  could. And then they'd let Crouchy
• 1:15:46
  know, like, oh, I was having a piss next to some fella, and I
• 1:15:49
  told them about the podcast. It's just because Grouch is so
• 1:15:54
  funny or what? But some of the stories were
• 1:15:56
  hilarious, say, I mean, I don't know if we're gonna get people
• 1:16:00
  doing that. Maybe one day.
• 1:16:05
  Because there are on the countries of people who listen.
• 1:16:08
  Like I'm so intrigued as to how it's come across people in
• 1:16:12
  Vietnam, people in Russia, people in Singapore and
• 1:16:16
  Bangladesh. So like, if you are any of those
• 1:16:18
  people listening right now, please DM the Instagram or send
• 1:16:22
  us an e-mail and let us know how it came across your desk because
• 1:16:25
  I'm very impressed. They're not Irish dodgy boxes
• 1:16:28
  that are just kicking the VPN around or they.
• 1:16:32
  Yeah, could be a couple of VPNs in there just taking the piss.
• 1:16:36
  To be fair, we're saying that Josh, Josh manages to get a
• 1:16:42
  Strava to take him to Baghdad and stuff virtually, doesn't he?
• 1:16:45
  So yeah. Maybe it's just Josh.
• 1:16:49
  We are getting on for time, so I mean, Double Trouble's good, but
• 1:16:53
  do we do we drop it for this episode?
• 1:16:55
  Has anyone got anything fired up they want to get off the chest?
• 1:16:58
  I do have one but can wait till next week either.
• 1:17:01
  I don't know if you can see users like that.
• 1:17:05
  I'll go for it. I don't want it.
• 1:17:07
  It's up to you. Should we keep the people?
• 1:17:09
  Keep the people wanting more you go for?
• 1:17:12
  No, no, leave for next week, leave for next.
• 1:17:15
  Week. Leave for next week.
• 1:17:18
  It needs, it needs to turn time. OK, we've got couple of
• 1:17:23
  questions. We're just going to fire off
• 1:17:25
  Josh's one from last week. Josh Thai, He asked if you could
• 1:17:28
  pick anyone's running career, who would it be and why?
• 1:17:32
  I'd pick Shelby Houlihan, so I would really know if she was
• 1:17:36
  doping or not to see if she really ate the burrito.
• 1:17:45
  And for anyone who doesn't know, for anyone who doesn't know,
• 1:17:47
  shabby Houlihan was, she's a really, really legit runner.
• 1:17:51
  She's from, and I think it was a year before at the Tokyo
• 1:17:55
  Olympics, she got drug tested and then she tested positive for
• 1:18:00
  something. But the reason she gave was she
• 1:18:04
  had burrito. What was the what was the drug?
• 1:18:07
  Like Decker, The street name's Decker.
• 1:18:10
  What's it called Nandro line? So yeah, but like, there'll have
• 1:18:14
  to be like 20 times. Yeah, she was ridiculous to have
• 1:18:18
  been like half a kilo of ball mate or something.
• 1:18:21
  Yeah. Yeah.
• 1:18:23
  And then they didn't really add up.
• 1:18:25
  To a part of the ball or something like that as well I
• 1:18:27
  think. And but, yeah, now she's after
• 1:18:29
  making her comeback and I think she's qualified for the world
• 1:18:32
  indoors or somewhere. Yeah.
• 1:18:35
  So she's actually unsponsored at the moment, but I don't think
• 1:18:38
  she'll be unsponsored for long. It'll be interesting to see
• 1:18:41
  Brand actually picks her up because there could be a bit of
• 1:18:44
  backlash. How about you, Ron?
• 1:18:45
  On that well, I was gonna go with a serious answer, but it's
• 1:18:48
  a bit boring. But I would just inspired me to
• 1:18:50
  say Alberto Salazar to see what what was really going on there
• 1:18:55
  at the Oregon Project and whether whether some and at
• 1:19:01
  least British athlete was caught up in it or not.
• 1:19:05
  His name? Ryan's with Joe Barra.
• 1:19:10
  Who is he? Who would be a serious answer if
• 1:19:12
  you were to give one? Because I only had a serious
• 1:19:14
  one. Yeah, well what came to mind
• 1:19:16
  like when I first read the question was Kip Chogi and then
• 1:19:19
  that was just like natural instinct.
• 1:19:22
  Then when I actually gave it some thought, it does have
• 1:19:24
  plenty of likes to it having one so many majors 1-2 Olympia and
• 1:19:31
  kind of inspire the generation and took run into the next
• 1:19:35
  level. So yeah, I guess Kipchergie.
• 1:19:40
  Mine was somewhat similar, like mine was Rob D Costella.
• 1:19:43
  So Aussie guy that was, I don't know why, but I've got this
• 1:19:47
  fascination with running in the 80s.
• 1:19:48
  I feel like that was when it sort of had, you know, sort of
• 1:19:51
  boomed. Like that's when like fun
• 1:19:53
  running kicked off and there was sort of the battle of like the
• 1:19:56
  Brits, Japanese, like it was like a world, you know, it was
• 1:19:59
  that time where all of the world was sort of throwing their
• 1:20:01
  resources into it. Australia had sort of had the
• 1:20:04
  AIS and was sort of at the forefront of innovation.
• 1:20:08
  And Deeks won like the 83 world champs.
• 1:20:11
  He then won like the com game. So he experienced like world
• 1:20:14
  major success ran like the world best time.
• 1:20:17
  So I feel like he had all of it and at a really cool time.
• 1:20:20
  So that was my That would have been a pretty magical ride to be
• 1:20:24
  part of. And then still so highly
• 1:20:26
  regarded today as well what, 2040 years later?
• 1:20:30
  Yeah, and he sort of does a heap of charity work now and still
• 1:20:33
  involved in the sport. It's pretty cool.
• 1:20:35
  Is is that the guy that the other big running podcast can't
• 1:20:38
  seem to get hold of? I think it might be actually.
• 1:20:41
  Yeah. I've not heard him interviewed.
• 1:20:44
  Maybe if you you've given him a bit of kudos there, imagine we
• 1:20:48
  could get hold of him. You would have heard him at the
• 1:20:51
  Gold Coast Marathon. He normally does the.
• 1:20:54
  That's that's him. Yeah.
• 1:20:56
  Shit, yeah, a fair few people would have went out in positive
• 1:21:00
  split on the back of that speech.
• 1:21:01
  That's. For sure.
• 1:21:02
  Yeah. It's like it's literally like 30
• 1:21:04
  seconds before you're meant to just judge your effort and
• 1:21:07
  you're getting completely Jed up to yeah.
• 1:21:10
  In the pitch, in the pitch black as well, like yeah, pumping,
• 1:21:13
  yeah, yeah, he's he's he's in the right job there.
• 1:21:17
  Yeah, he's a good motivational speaker.
• 1:21:19
  Yeah, We had another question from Matt Jones.
• 1:21:23
  Any interests that you'd recommend outside of running
• 1:21:26
  from an injured runner? Have you guys?
• 1:21:32
  No interest. I've got some, I, I was just
• 1:21:40
  going to say like running, if you like running as much as we
• 1:21:43
  are, we've got fairly highly addictive personalities.
• 1:21:45
  So you've got to fill it with something.
• 1:21:47
  So for me it'd be like golf or it'd be, you know, I'll get into
• 1:21:52
  my like AFL, like follow my footy, follow fantasy footy.
• 1:21:56
  I don't know, I'd I'd get into something, something to take my.
• 1:22:01
  Mind off. Go for the Eagles, West Coast
• 1:22:03
  Eagles, which they're terrible at the minute so they're not
• 1:22:05
  worth following, but I stay loyal to them.
• 1:22:09
  Yeah, you got a hockey that weekend, didn't you?
• 1:22:11
  Yeah, got absolutely pumped, which which is was not
• 1:22:14
  unexpected, but yeah, I normally like if I'm injured or something
• 1:22:18
  I normally like not delete Strava, but close it down, move
• 1:22:21
  away from move away from running, completely disconnect
• 1:22:24
  and then start picking up some different hobbies.
• 1:22:26
  Just spit the chewy and. Legit, what are you doing
• 1:22:28
  yesterday? Yeah, I removed.
• 1:22:31
  I removed Strava off the home screen of my phone and I hid it
• 1:22:35
  so I cannot bother me. I turned off notifications, I'm
• 1:22:38
  just don't want to hear about it.
• 1:22:40
  For a little while, no. Just disconnect and then you
• 1:22:42
  just lean into other things that you like listening about.
• 1:22:45
  Yeah, different podcasts as well.
• 1:22:48
  It's. Really chewy actually.
• 1:22:51
  I feel like a jinx this last week when I said I was taking
• 1:22:54
  annual leave on Monday because he's literally thinking about
• 1:22:57
  taking a black booking of redundancy or something.
• 1:23:02
  We haven't got the budgets making redundancy.
• 1:23:09
  So what's what's the answers? What are your answers?
• 1:23:11
  Well, mine would be football but in like the in the English sense
• 1:23:16
  in Liverpool, which this is a bit of a sour time to be
• 1:23:19
  bringing up that subject seen as last night they just lost the
• 1:23:23
  the League Cup finals in Newcastle, which is somewhat
• 1:23:26
  unexpected. Like Liverpool would have been
• 1:23:28
  favourites going into that. And I woke up at 2:00 AM and
• 1:23:31
  seeing that Newcastle winning two nil.
• 1:23:33
  Brilliant. So yeah, delete that as well
• 1:23:37
  next. Hopefully they still got the
• 1:23:41
  Premier League to go on and win, but you know, they've just gone
• 1:23:44
  out of the Champions League in midweek and then lost the League
• 1:23:47
  Cup final. So yeah, spirits aren't too high
• 1:23:50
  at the minute now. Two week international break for
• 1:23:53
  everyone to just dwell on it even more and like the
• 1:23:56
  negativity spiral, which is what fans tend to do.
• 1:23:59
  But yeah, but focusing on different sports like the F1 and
• 1:24:02
  all that sort of stuff, like that's always good, good
• 1:24:04
  distraction. Yeah, I like because it's, I
• 1:24:08
  like the basketball as well. Like I like the Knicks, the New
• 1:24:10
  York Knicks, and that's actually pretty good.
• 1:24:12
  Like back home in Ireland, like it's always on at midnight or
• 1:24:15
  like stupid clock in the morning.
• 1:24:17
  But here it's actually on a reasonable time, which is good.
• 1:24:20
  And yeah, I love the F1. Yeah, that's the I'm buzzing the
• 1:24:24
  F1's back because, yeah, it's a distraction on the weekend,
• 1:24:27
  isn't it? And usually, like, I mean, me
• 1:24:29
  and Becky have been lucky enough to go to four somehow so far.
• 1:24:33
  So because it's now back on Drive to Survive and the races
• 1:24:37
  are on, I'm now thinking, what? What race, what can we do next?
• 1:24:41
  So yeah, there's a few distractions there, which is
• 1:24:44
  good. So I think we'll we'll leave it
• 1:24:46
  there. There are a couple more
• 1:24:48
  questions, but we'll just we'll add them to the backlog for next
• 1:24:50
  week because this is getting extremely long.
• 1:24:53
  And just to wrap it up on the cooldown, what's coming up next
• 1:24:57
  week? And we've got World indoors this
• 1:24:59
  weekend. So there's a host of Australian
• 1:25:03
  athletes amongst obviously all the other nations gone over
• 1:25:06
  there. So I'm sure we'll get into that.
• 1:25:07
  In the running news, Dean and I are doing a 41K trail run on
• 1:25:12
  you're not sure if it's Saturday or Sunday, but that's the next
• 1:25:16
  big one. Yeah.
• 1:25:18
  And then finally, last thing I wanted to mention in terms of
• 1:25:21
  what's coming up next week, there is a guy from my club back
• 1:25:25
  in the UK policy who is potentially having a crack at my
• 1:25:30
  half marathon club record this weekend coming.
• 1:25:33
  So my eyes, my eyes will be fixed on that, on the results.
• 1:25:38
  And he is. He's extremely capable, being a
• 1:25:42
  1438 and a 3030 guy. So yeah, we shall see.
• 1:25:48
  Does he listen to the pod? I don't know, I have have
• 1:25:51
  referred it to him. Maybe if I tell him that he's
• 1:25:54
  he's had a specific mention this week he might do.
• 1:25:57
  What? What's he, What's the course
• 1:25:58
  like that he. Said it's Liverpool half
• 1:26:01
  marathon. I've done a version of it
• 1:26:04
  before. It's not amazing, but it's also
• 1:26:06
  not awful. That sounds very like sitting on
• 1:26:08
  the fence. In the first mile or two there's
• 1:26:11
  a steady flight and then after that it's pretty flat.
• 1:26:14
  But the problem is the the last three miles is all along like a
• 1:26:18
  coastal path and there's potential for headwinds there.
• 1:26:22
  I'm saying he doesn't get it. What do you reckon?
• 1:26:25
  I think his his current PB is like 71.
• 1:26:27
  So he he's got a long way to come down.
• 1:26:30
  I'm going to say he'll he'll bridge the gap and move close
• 1:26:34
  but just missed. I I bet I'll use a coffee and a
• 1:26:46
  Yeah. Deal.
• 1:26:47
  OK, Deal. Yeah.
• 1:26:48
  Deal that sounds. Good.
• 1:26:50
  Dean, have you noticed this? This injury has appeared when
• 1:26:54
  he's. We're never getting that coffee.
• 1:27:00
  I'll be on the bike to support you on Saturday.
• 1:27:02
  I'll be on the bike. Yeah, you'll be.
• 1:27:05
  You'll come down. Yeah, I'll come down and feed us
• 1:27:07
  a bit of drinking water, whatever you need, normal
• 1:27:10
  support. Bit of lit.
• 1:27:11
  Sounds good. All right.
• 1:27:13
  I think that's it, guys. I wouldn't keep your head up and
• 1:27:15
  go again. Thanks, guys.
• 1:27:17
  See, you guys see. You mate, good luck.