Latest / Easy Double podcast / EDP17: Oslo Diamond League / UK 10,000m Champs / ON Track Night / NCAA's

Transcript

EDP17: Oslo Diamond League / UK 10,000m Champs / ON Track Night / NCAA's · Easy Double podcast

• 0:18
  Hello guys and welcome back to the Easy Double Podcast.
• 0:21
  We are on episode 7. We are a man down this week as
• 0:26
  Ryan is taking some leave, but no need of fear, we are going to
• 0:32
  keep this show rolling. So I'm joined by one of
• 0:36
  Australia's best marriage manners, Dean Ramses.
• 0:39
  How are you getting on, Dean? Thanks mate.
• 0:40
  Yeah, no, thanks for the positive introduction.
• 0:42
  I think we might be what episode 7 say.
• 0:45
  I think you might have said seven then, but we're Ryan will
• 0:48
  probably edit, edit, edit that out anyway.
• 0:51
  But no, I'm doing good. How are you doing?
• 0:53
  No, I'm doing good. Lot of running.
• 0:54
  I don't think I've seen the sun in 2 days, it's just been
• 0:58
  constantly raining here. So yeah, not the best in that
• 1:03
  regards, but I'm not, I'm doing well.
• 1:06
  I've had to dust off a few rain jackets that I didn't bring to
• 1:08
  Australia. The never a bad day, it's just
• 1:12
  poorly prepared. Is that what they say in terms
• 1:14
  of? Yeah, basically it's actually
• 1:16
  nice enough to run the rain. Like I ran a session there
• 1:18
  yesterday, Saturday morning and it's actually it's so
• 1:22
  refreshing. It's sort of like a like misty
• 1:23
  sort of stuff, but it's just a pain like washing wise because
• 1:28
  that I trained twice yesterday. Like I have so much like gear to
• 1:30
  wash. Yeah.
• 1:32
  Yeah. The the listeners might not be
• 1:34
  aware, but when Ryan hosts don't you don't you sometimes attend
• 1:38
  to that? Yeah, I mean, I'm able to do my
• 1:42
  washing. Yeah.
• 1:44
  No, no, no, I've done that. But that silly, I bought in
• 1:49
  Australia won't be getting used anytime soon.
• 1:52
  No, it's been pretty. Yeah.
• 1:54
  No, it's been, it's been cooler here and a bit wet as well.
• 1:59
  But yeah, we're probably dealing with pretty similar weather,
• 2:03
  albeit different times of the year.
• 2:04
  Yeah, the the good thing about here is like it's literally
• 2:07
  bright until nearly 10:00 at night.
• 2:09
  Yeah, that's magic I. Forgot, I forgot how like nice
• 2:12
  the summer evenings were. And and then it gets bright at
• 2:15
  like nearly 5:00 in the morning and yeah, but no, it's good.
• 2:19
  Anyway, we have a jam packed show, loads of running news.
• 2:24
  Absolutely so so so much results.
• 2:28
  We have easy. We have got YouTube Diaries from
• 2:33
  young Irish lads, our training weeks and just yeah, the general
• 2:37
  conversation. Brilliant.
• 2:39
  We'll kick things off with our weekly doping news.
• 2:46
  So Kenya's Bernard Quebec coach, who actually finished fifth in
• 2:51
  the men's 10th as a meter final in Paris, has been provisionally
• 2:55
  suspended for doping. And now he actually wasn't
• 3:01
  caught taking like EPO or anything like that.
• 3:04
  It was due to his like biological passport that they
• 3:07
  like detected possible irregularities.
• 3:09
  Was it irregularities, sorry, in his blood values, which is
• 3:16
  basically a way a lot of see, the bad thing about this one is
• 3:19
  like you actually can't catch them like on the spot.
• 3:22
  It has to be over a long period of time, but this chap has run
• 3:27
  262643 for 10,000 meters. He's run a half marathon of 5942
• 3:34
  on his five. KPB is at 1313.
• 3:38
  And what's your opinion on this thing 'cause it's sort of
• 3:41
  getting stupid at this stage. Yeah, I did say it.
• 3:43
  Like it popped up in my news feed.
• 3:46
  I think it was like, I can't remember if it was like slow
• 3:48
  track or who reported it, but yeah, I did.
• 3:51
  The name didn't ring a bell. And then I tried to find his
• 3:53
  World Athletics profile and then you find like four or five sort
• 3:56
  of Bernard coaches. But yeah, never good when like
• 4:02
  you sort of like, 'cause Do you remember watching the men's
• 4:07
  10,000 metre final at the for the Paris Olympics?
• 4:10
  So I was actually on a road trip in Australia at that point, so I
• 4:14
  actually didn't watch Anthem, but I heard it was like one of
• 4:16
  the best races in the Olympics. Absolutely cracking it and like
• 4:19
  that like Grant Fisher is like in there mixing it with was it
• 4:23
  like chapter guy like Berager, I think was the like defending
• 4:26
  champion and like it was just like, I don't know, just an
• 4:30
  awesome, awesome race. And you think that someone
• 4:32
  who's, you know, sort of potentially did not, you know,
• 4:35
  almost denied someone of a of their moment in terms of an
• 4:38
  Olympic medal is, you know, is cheating is just really
• 4:43
  annoying. I think.
• 4:44
  Yeah, I don't know. It just feels all a bit out of
• 4:46
  control in terms of the number of Kenyan athletes getting pot
• 4:49
  for doping. But at least with this, my
• 4:52
  understanding is like, since the like World Athletics have done
• 4:56
  this points program, you know how we can go on and we can sort
• 4:59
  of Google someone's profile straight away.
• 5:02
  And based on their world rank is my understanding is how strict
• 5:05
  everyone is in terms of, you know, collecting samples from
• 5:10
  them, which is really good. So then it means that even
• 5:12
  athletes like this that seem to be able to avoid getting popped
• 5:17
  are eventually getting, you know, run down by the, what is
• 5:22
  it called, the Athletes Integrity Unit Water.
• 5:25
  It's good, yeah. I got you.
• 5:27
  So let's say Grant Fisher, he came, he's like obviously flying
• 5:33
  at the moment, so he get tested more regularly.
• 5:35
  So then you actually notice these irregularities in their
• 5:39
  blood, let's say like in that way.
• 5:40
  Yeah. My understanding is, yeah, your
• 5:42
  world rank sort of can put you on highest, higher alert or
• 5:48
  high, just just subject to a greater rigor with testing.
• 5:52
  And then as a result of that, yeah, these sorts of
• 5:55
  irregularities, because my understanding is things with
• 5:57
  things like EPO and is it Decker, like nandrolone and
• 6:00
  those sorts of drugs, they often aren't in your system to A to a
• 6:04
  degree of being traceable for very long.
• 6:06
  Like you sort of can roll off the drug very quickly.
• 6:09
  And so like a cycle through the drug very quickly, yet it sort
• 6:12
  of has the effects of the drug can be longer lasting.
• 6:15
  So it's sort of like it's hard to get hard to catch the
• 6:17
  athletes if they keep if it's only in in competition testing,
• 6:21
  whereas I think these biological passport irregularities are a
• 6:24
  bit more effective. Just takes.
• 6:26
  It just gets longer to like, actually catch them.
• 6:29
  Yeah, that's right. So yeah, he'll be, he'll be gone
• 6:34
  for a couple years. And I feel, yeah, and I feel
• 6:37
  like with this, I feel like they should just get a lifetime ban
• 6:40
  because likes of this lad, or I think it was some who's the
• 6:46
  Aussie athlete that is visually impaired?
• 6:48
  Oh yeah, that was the other. Did we talk about that the other
• 6:51
  week? I don't know if we did, but
• 6:54
  yeah. Jared Clifford.
• 6:55
  Yeah, so like what happened to him is crazy.
• 6:58
  So a friend who doesn't know he ran in the 1500s in the Olympics
• 7:03
  or five Ki. Think he ran it.
• 7:05
  I think he competed at both. He's sort of he's very strong at
• 7:08
  both, but the the event that he was controversially disqualified
• 7:13
  from, I think he's like the reigning silver medalist and he
• 7:16
  was basically on track. He was basically gold or bust
• 7:20
  and he and he tried to he threw everything at trying to win gold
• 7:23
  and was sort of denied gold by by this is his best Spanish
• 7:28
  athlete. And basically in the 5K you're
• 7:34
  held together. Is it is it called tethered?
• 7:36
  I think you basically, yeah. You both hold on to that piece
• 7:40
  of rope and you're running together.
• 7:42
  And they lost theirs literally like I think it is before the
• 7:45
  finish line and ended up getting ultimately got disqualified.
• 7:48
  But I remember watching that race like Jared literally runs
• 7:52
  all out, you know, just throws everything at the at the event
• 7:55
  and I think ran himself ragged. And as a result, they sort of
• 7:59
  collapsed and were didn't didn't hold that hold together through
• 8:04
  the finish line and as a result would DQ.
• 8:06
  But basically what caused him to basically run to exhaustion and
• 8:09
  run to exhaustion early was trying to beat this Spanish
• 8:13
  athlete who he has lost two on quite a few occasions.
• 8:19
  And that Spanish athlete, yeah, it's just recently tested
• 8:21
  positive for for doping. It's like fair enough that
• 8:24
  Spanish athlete will get, I think he's only getting like a
• 8:26
  three-year ban. So like he'll actually be back
• 8:28
  for the next Olympic cycle. So it's really. 4 reduced to
• 8:33
  three because he admitted to it or something like that.
• 8:36
  So basically he's got a three-year training camp to
• 8:39
  like, just come back to like. The biggest event, All the
• 8:41
  Olympics, Yeah. And like the knock on effect
• 8:45
  that has to your manager, Clifford, yeah, like no
• 8:49
  suspension or ban will ever sort of compensate for what has
• 8:55
  what's happened to Jerry Clifford, basically.
• 8:57
  Yeah, he lost his moment. And yeah, yeah.
• 9:00
  And yeah. And I would imagine,
• 9:02
  particularly for para athletes, like athletics doesn't have a
• 9:05
  heap of funding and support, but para in particular has less.
• 9:08
  And so those Olympic moments are, you know, extra, extra
• 9:11
  special. So yeah, I don't know, doping
• 9:15
  and like doping around the Olympics and robbing people in
• 9:17
  moments is where it's, I think at its worst, isn't it?
• 9:19
  Especially like, I know it's sort of like and sort of
• 9:22
  understand Kenya because it's like terrible country winning a
• 9:28
  race can set them up forever. Like Spain sort of isn't like
• 9:32
  that, am I? I don't know.
• 9:34
  It's doping. Yeah.
• 9:35
  It's. Just yeah.
• 9:36
  Why are you doing it? Doesn't make sense.
• 9:38
  Yeah, OK, Doping done grand Amtrak, its last event in Miami,
• 9:45
  where was it meant to be? LALALA is has been cancelled and
• 9:50
  there could be a couple of reasons why there is I heard
• 9:52
  this protest in LA at the moment or it could be a financial
• 9:57
  thing. And either either it's not
• 10:00
  really that good that's been cancelled.
• 10:02
  Like these athletes sign up for four events, they're promised a
• 10:05
  lot, a lot of money, and then it just sort of like fair enough,
• 10:08
  they got the three races, but even for the likes of that 3K5K,
• 10:13
  they pulled the 5K from that sort of 1 so.
• 10:16
  Cut the prize money in half, right?
• 10:18
  Yeah, that as. Well, would you?
• 10:19
  Would you think it's a money issue or?
• 10:22
  Michael Johnson, I think, released a statement saying it's
• 10:26
  just a real political sort of statement, saying it's sort of
• 10:28
  the best interest in the longevity of Grand Slam track
• 10:31
  that we called the season short and that with a view to making
• 10:36
  2026 bigger and better. But yeah, I mean, it's
• 10:40
  interesting, right? Like, because remember we were
• 10:42
  listening to, I think the coffee cup guys were half hyping it,
• 10:46
  but I think they were not party to it.
• 10:48
  But like, I think the idea of more money to athletes in those
• 10:53
  athletics events is like a great idea because you see how much it
• 10:57
  costs to sort of get in and race over in Europe.
• 11:00
  And it's sort of and when you're not winning that much money,
• 11:04
  even when you're placing in those competitions, it's like
• 11:07
  it's hard to hard to support. So you're sort of thinking that
• 11:11
  the money for those athletes is fantastic.
• 11:14
  But but when we're but as a as a viewer, like do you have you
• 11:19
  watched? And we'll get onto onto this.
• 11:21
  But like the recent Diamond League races, the production
• 11:23
  quality, even just of the YouTube stream is like really,
• 11:26
  really good. And whereas Grand Slam track,
• 11:29
  yeah, Grand Slam track, it was like the quality of the
• 11:32
  broadcast was not very good. The ability to sort of follow
• 11:36
  the narratives over what the races meant for the athletes and
• 11:40
  the tactics. And you sort of never really got
• 11:43
  any insight into that. So the tactical elements sort of
• 11:45
  didn't make sense or weren't easy to follow.
• 11:48
  Like it was hard to quantify who was beating what on those
• 11:51
  points. There was no sort of like time
• 11:53
  splits to be like to, to if you you you're shaping the race as
• 11:57
  something unique. Yeah, as you're watching, it
• 11:59
  didn't feel all that unique or special and you weren't really
• 12:02
  understanding the insight. So sort of other than like, well
• 12:05
  paying, paying the athletes very well, it didn't do much for
• 12:10
  anyone I don't think. No, you're right And like the
• 12:13
  idea behind it is great. Like give athletes more money
• 12:16
  basically. But.
• 12:19
  Otherwise we had they did this like Nitro athletics series.
• 12:25
  It was around the time of COVID or just before COVID.
• 12:28
  They did one down like in Perth. They're like Usain Bolt came
• 12:32
  over, I think for and they did things like everyone, you ran
• 12:35
  for multiple teams and then all these teams got like points
• 12:38
  towards like a end of like towards the end of it and you
• 12:44
  did the mall was like an elimination mall.
• 12:46
  I don't know, it had different dynamics and some of the drama
• 12:50
  in some of those races was like better as a as a standalone
• 12:54
  event than what the Grand Slam track seemingly was.
• 12:57
  I don't know. I just don't think it's a bit of
• 12:59
  a flop. And you compare that with the
• 13:01
  Diamond League or even did you watch any of the NCAA?
• 13:04
  No. I.
• 13:04
  Didn't get the chance to watch any of.
• 13:06
  That yeah. And the the coverage and quality
• 13:08
  of coverage of the NCAA mates like Division One university
• 13:13
  athletics in the US is like so much better.
• 13:16
  Those the, the, the, the commentary over like the back
• 13:20
  stories that that they knew of these athletes, the reliability
• 13:24
  of the predictions, the fact that universities were trying to
• 13:27
  win the overall championship, how it's sort of they do all
• 13:31
  their regional championships. It's sort of crescendo into
• 13:33
  these like finals and stuff like that was far better.
• 13:37
  It's a far better spectacle than the what the Grand Slam track
• 13:41
  events were as well, I thought. Yeah, that NCAA, it's just it's
• 13:45
  so good to watch the production, everything about.
• 13:48
  It yeah, like, and they were they were on point like they
• 13:52
  knew all these back stories about, you know, some of the
• 13:54
  athletes racing. They might have lost a parent or
• 13:57
  they, you know, they knew inside into their coaches who they're
• 14:00
  training alongside of, you know, with some of like, like, is it
• 14:04
  coach ice ice stone, ice stone ice stone his his athletes and
• 14:08
  they're sort of the pros that they're training alongside.
• 14:10
  And like some of these kids are straddling, you know, college
• 14:15
  life and the Olympics. Some are going to these like Ivy
• 14:17
  League schools and like, I don't know, it's just really good
• 14:21
  where versus like the Grand Slam stuff was just this obscure,
• 14:24
  like someone had rights and you just heard a bit about it, but
• 14:27
  you can really follow it. So a bit of a flop.
• 14:29
  So hopefully they yeah, work, work away to improve it for next
• 14:33
  year. Be interesting to see what
• 14:34
  happens next year and especially I feel like it was so just like
• 14:37
  American, like all them big racers were American.
• 14:42
  Like it was all just like set in America.
• 14:45
  I thought there's going to be a meet in Europe, but hopefully
• 14:47
  they can sort of fix things up, make the races faster and yeah,
• 14:53
  should be good next year. The last bit of running news we
• 14:56
  have is Mr. Yakubing of Written. He has set up a running team
• 15:02
  called Spring Run Club with it's him and his two brothers.
• 15:08
  So Paul King around this running team is they sort of want to
• 15:13
  like give back to people. So they say like they know so
• 15:17
  much about running and they just want to like, yeah, help
• 15:21
  everyone else. They say as professional
• 15:22
  runners, we've received great support from both the federation
• 15:25
  and top level and local clubs at grassroot level and we want to
• 15:29
  sort of give back. So I'm not sure like how you you
• 15:32
  can join the run club and but I think they're pumping like
• 15:36
  massive money into this. So over the next couple of years
• 15:42
  they're going to pump like $2.97 million into this running team,
• 15:48
  which is. Yeah.
• 15:50
  So is it a pro running team? No, it's for everyone.
• 15:53
  Wow, and they have that much funding to put into just a.
• 15:57
  Yeah, they've got some sponsors on board.
• 15:59
  They're partnering with Norwegian omega-3 producers
• 16:02
  Smart Fish Sports Nutrition. So they could be bigger than
• 16:05
  front runner. With the way it's looking, huh?
• 16:11
  But it is like a genius idea. Yeah.
• 16:14
  I mean, yeah. It's like you've nearly joined
• 16:16
  up just to see what they're saying.
• 16:18
  Yeah. I wonder everyone on everyone's
• 16:20
  on double threshold, hopefully, yeah.
• 16:22
  Triple threshold then and but yeah, that's all the running is.
• 16:27
  Go on. Where did you come from?
• 16:30
  I seen it. He posted on his Instagram like,
• 16:33
  oh, there's going to be like news at a certain time.
• 16:36
  And then on a story it was yeah. He put out a little like reel of
• 16:41
  him and his three brother brother sitting on the sofa
• 16:43
  saying, oh, spring truck club or spring ring club.
• 16:46
  That's what it's called like. But yeah, so it'd be interesting
• 16:50
  to see how that goes. That's cool.
• 16:52
  And right. Results wise, the one normally
• 16:57
  guys, Ryan puts together all of these results, we're like, Ryan,
• 17:02
  is this really relevant? And he's like, yeah, we need to
• 17:04
  put in the results. And the one week he's away, I
• 17:06
  think there was like 5 massive meats on.
• 17:09
  So it might be up to the level that Ryan does, but we're going
• 17:14
  to give this a go. So Oslo Diamond League happened.
• 17:18
  This was on Thursday, wasn't it, Dean?
• 17:20
  Gosh, yeah, it was Wednesday, not Thursday.
• 17:24
  Yeah. The massive, well Australian
• 17:28
  news wise it was massive for the women's 10,000 as Rosie Davis
• 17:33
  ran 3034 to come. She was only fourth in the race,
• 17:38
  but that was a new Aussie record in that race.
• 17:41
  Also was is about Doyle? She came 7th and she ran 3051.
• 17:46
  So a couple of seconds when Rosie Davis bought.
• 17:49
  Yeah, that's phenomenal running from Rose Davis, isn't it?
• 17:51
  Yeah. I mean, yeah.
• 17:53
  And I think it's a new Australian record by second.
• 17:56
  So I think Lauren Ryan was at one of the American races.
• 18:00
  I remember her running that time before, which I'm pretty sure at
• 18:03
  the time met. Like, was it the Olympic
• 18:05
  standard? Maybe it was like 3050 back then
• 18:08
  and then it's now the world Tokyo world champion standards
• 18:13
  dropped to 3020, which is crazy to think.
• 18:17
  So like 2, you know, 2 times at A at or around the what was
• 18:22
  previously the fastest ever set standard now a sort of yeah,
• 18:27
  behind that mark, which even I think the winner in that race,
• 18:30
  they're in 3028. No one's running that auto
• 18:32
  standard and there's not that many 10,000 meters.
• 18:36
  It's not a hugely popular event and I think part of the oh
• 18:41
  popular. You just, it's hard to set up at
• 18:43
  every track mate to have a really fast 10K, right?
• 18:47
  And the difficulty for the 10K is it's a summer event.
• 18:51
  So it's like summer athletics. But you know, like we know that
• 18:55
  you need the temperature not to be too hot so that you're not
• 18:59
  expending all that energy to cool yourself.
• 19:01
  So you need you need a summer evening or summer track mate
• 19:06
  that has a 10K but then also is not windy and is cool which is
• 19:11
  like they're hard to find right? Yeah, extremely hard to find.
• 19:14
  Like there's a good there's a few around Europe that everyone
• 19:17
  like goes to and like that there was 9010 K PBS that on normally
• 19:22
  support like that was gone this year, but it still happened like
• 19:25
  this weekend as like a British 10K championship, like the level
• 19:29
  of athletes, like the quality just wasn't near as good.
• 19:32
  But like, we'll get on to that later.
• 19:34
  And I bought, yeah, that's really good Rosie and for Rosie.
• 19:38
  And she'll get, she'll get good points for that.
• 19:41
  Yeah. And that's what I assume for
• 19:43
  Izzy and Rose in terms of they probably run themselves into the
• 19:47
  quota, right. I think it's like what 27
• 19:49
  athletes or something like that get.
• 19:51
  Yeah, yeah. Meet the quarter.
• 19:52
  Right up there. Yeah.
• 19:53
  So that have to be like we said, sort of not that many road or
• 19:57
  10K. And I think they they respect
• 20:00
  the both the the times over both right.
• 20:02
  So same for easy, right, 3044 and 3051 because I think they
• 20:07
  take with the the point system, it's not just one event.
• 20:10
  I think it's like an average of two or three depending on what
• 20:13
  event you're doing, or sometimes more so.
• 20:16
  Yeah. So like I know with say marathon
• 20:19
  rankings, it's 2 and you can use like 1/2 marathon and marathon
• 20:23
  to sort of the best events. And then depending on where
• 20:26
  those events are run and depending on where you place,
• 20:28
  you get additional points. And that's where like area and
• 20:32
  regional championships count for a lot because they they give a
• 20:35
  lot of extra points. And then same with the the
• 20:37
  status of the race. So like silver, gold, platinum,
• 20:41
  depending on what the status of the race is, they give extra
• 20:45
  points as well. So yeah, those those would be
• 20:48
  very, very helpful races if you're looking to race in Tokyo.
• 20:52
  In a few months, the men's 5000 was won by Nico Young in a time
• 20:57
  of 1245. And Nico, he's finished college
• 21:02
  a year now, I think. So he's sort of fresh out of
• 21:05
  that NCAA system. And second was Benjamin Mahurai
• 21:09
  in again 12:45 and then Derma was at 3rd in 1246.
• 21:17
  I know we'll mention of this one is George Mills who are on 1246
• 21:22
  and which is I think it's a UK record on second fastest
• 21:26
  European all time. Do you know who he's behind in
• 21:29
  European all time? European and no.
• 21:32
  Who is that? It's recent.
• 21:34
  It was like I think during COVID or or a little bit after.
• 21:37
  Do you know who? I think is.
• 21:39
  Spain. Spain from Morocco.
• 21:41
  Couture, Yeah. Wow.
• 21:44
  Well, because that still count. Yeah, I think it was run around
• 21:48
  around his doping ban, yeah. That was done before he started
• 21:52
  doping. Yeah.
• 21:53
  Well, no, no, no way. Well, yeah, for people that into
• 22:00
  like kilometer time, that is at 233 per kilometer.
• 22:04
  Yeah, it's flying. Have you, Did you watch?
• 22:06
  Did you watch this race? Have you seen a replay?
• 22:08
  No, no. Really good, really good race.
• 22:11
  They sort of yeah, like the rabbits were setting pacemakers,
• 22:15
  were setting them up to go through 3K and 742, which is
• 22:19
  very fast. And and they did.
• 22:22
  And then, yeah, there was, but maybe.
• 22:25
  And they the idea, I think they were talking shots at world
• 22:29
  record or close to, but I think none, none of the managers or
• 22:32
  athletes wanted to go at that pace.
• 22:35
  They wanted to set it up for 742, which is off world record
• 22:39
  pace and then have a like a group of them kick home and
• 22:42
  there was a big group like, yeah, like a heap of these guys
• 22:46
  that finished. So like what?
• 22:47
  What is it 12? Was the second.
• 22:50
  There was a second between, first on the 7th.
• 22:54
  Yeah, like it was insane. The the finish was like they're
• 22:57
  they're literally Sprint like, yeah, like sprinting like racing
• 23:01
  each other in that last lap, which was really cool.
• 23:04
  Yeah, it was it just made for a great race.
• 23:07
  Like what is what was there like 1213 guys under 13 minutes?
• 23:11
  And it was all done because rather than go out at like 62nd
• 23:15
  laps, they they went out at 61. And I think that just meant that
• 23:20
  or 61 and change, right? Because seven that would you
• 23:23
  would be what, 737 for 61 seconds per lap.
• 23:29
  So that would probably like 6162 seconds a lap rather than closer
• 23:33
  to 60 seconds a lap, which just meant that there was a heat more
• 23:36
  guys able to hold the pace. But yeah, just really cool, like
• 23:40
  really cool for like, because normally it's been like East
• 23:42
  Africa and in particular Ethiopia just dominate 5K races.
• 23:47
  Like they're just like you just see Umif Kajelcher and Gebra
• 23:51
  wet, just like they would just be racing each other.
• 23:54
  You wouldn't see any like. They're only 5th and 8th.
• 23:57
  Yeah. But like to see like George
• 24:00
  Mills and then Graham Blanks and Nico Young, which those two guys
• 24:05
  were literally racing in college like a couple of years ago.
• 24:08
  Like Graham Blanks was in college this time last year, I
• 24:11
  think. Yeah.
• 24:12
  Probably at the start of this year.
• 24:13
  I think he just. Yeah, yeah, yeah.
• 24:16
  Well, remember he tried to get the standard at the start of the
• 24:19
  year. I think he got it just so I
• 24:20
  think the standard is like 13 flat maybe or 1301 for the five.
• 24:24
  Yeah, 1301 for the world champion.
• 24:26
  Yeah. And he, he must have run like I
• 24:29
  think he ran like 13 flat or 12:59 or something.
• 24:33
  Like to have 13 people like 3 seconds under 13 flat.
• 24:38
  It's it's crazy. Yeah, so fast.
• 24:41
  It was cool. It's good to see like three
• 24:44
  Americans in there. And yeah, yeah, British and
• 24:47
  Spanish. So it was, it was good.
• 24:49
  It was cool. Stew Mcsane, he came 16 out of
• 24:53
  16 and he ran 1316 like that is a good time and to come like
• 25:00
  last. Yeah, so so COVID, right?
• 25:02
  So like 2020-2021, Perth held this event where like we did AI
• 25:09
  think, should we paste it for Ramsden and Dave McNeil to try
• 25:12
  and run the Olympic standard then?
• 25:14
  And I think it might have been like 1313 or thereabouts.
• 25:18
  And like everyone's like, that is so fast, how are they going
• 25:20
  to run that standard? And then, yeah, like, Fast
• 25:24
  forward four years and it's like your last and last by a few
• 25:27
  seconds, Yeah. Was this?
• 25:28
  This was set up as a world record attempt, wasn't it?
• 25:31
  They were talking about it, yeah, but I mean, hard to see
• 25:33
  how they will go through 742 and then they had to close in.
• 25:37
  I don't know, what's that like 455 for the last two KS?
• 25:40
  Like that's so fast. Are you?
• 25:42
  Yeah, that was the old man's I cares.
• 25:45
  And there was also another notable result was the men's
• 25:49
  mile. And so this was one by Isaac
• 25:53
  Nader and from Portugal in 348 Australians, Cam Myers was
• 25:59
  second in 348. And then Stefan Nielsen from the
• 26:04
  Netherlands, he was third in 349.
• 26:08
  So Ali Hor came 13th in this race in 350.
• 26:15
  So like still like crazy running, but probably hard to
• 26:20
  come like basically last again running the Pacers like running
• 26:24
  like I just can't get over how fast these guys are running.
• 26:27
  Credit to Diamond, like I know like Grand Slam, everyone's like
• 26:31
  what's going to happen to the Diamond League, right?
• 26:33
  And like these events are outrageous.
• 26:36
  Yeah. Did you Cam Myers, he like, I
• 26:38
  don't know, sitting like 7th or 8th and even with like 100 to go
• 26:42
  or 1:50 to go was still not close to 2nd.
• 26:44
  And he literally just had a a run up the inside and yeah, ran
• 26:48
  over the top of a heap of guys, which was it could I think it
• 26:51
  might have included Ollie or like, I don't know when he
• 26:54
  because he was near the front for a lot of it.
• 26:55
  So it goes to show, yeah, timing your run.
• 26:59
  I think like the Portuguese athlete that won, he was a
• 27:02
  little bit clear. And then, yeah, roll blanket
• 27:05
  over a heap of those guys. It was.
• 27:06
  It was pretty cool. Like you can pass so many people
• 27:10
  in that last like 100 to 50 meters if you time it right,
• 27:13
  because everyone's just like swinging and philharmalactic.
• 27:17
  Like if you time it well, you can pass so many.
• 27:20
  Yeah, no, I was very impressed. I thought he was really well
• 27:22
  judged. He like in interviews seemed a
• 27:24
  bit disappointed. I think I think why he was upset
• 27:27
  and maybe that's fair enough, is like, I think tactically maybe
• 27:30
  made some mistakes early. So I don't don't think he was
• 27:32
  well positioned. But like, I don't know, like
• 27:34
  Cole Hawker won a Olympic gold by being patient, hugging the
• 27:39
  rail and squeezing up the inside like, and that's sort of what I
• 27:42
  don't know. I think you sort of get the most
• 27:44
  out of yourself like when the when the margins with these guys
• 27:48
  are so small, you're talking tense, like running 3 or 4 wide
• 27:52
  is just too much so. You got lucky.
• 27:54
  Sometimes that gap doesn't open up though.
• 27:56
  No, but yeah, yeah. That's the second fastest mile
• 27:58
  ever as well. So it's starting.
• 28:01
  It's mid June now, so this is another couple of months to peak
• 28:06
  and we'll now crossover to England where last year, well,
• 28:11
  England normally do this night, the 10,000 meter PBS, which is
• 28:14
  like one of the big 10,000 meter events probably in the world
• 28:18
  because there's not many of them.
• 28:20
  But for some reason that was pulled this year.
• 28:22
  Well, on cold they weren't like the main sponsor, so this was
• 28:27
  like a smaller meet in Birmingham.
• 28:30
  So this was one. But the male race was won by
• 28:34
  Emil Perez in 2727. The way the results are here,
• 28:40
  because the British Championships, they've just put
• 28:42
  Britain 123 and whereas Irish man Alfred Guede, he was
• 28:47
  actually second in the race. And so it was really Emile
• 28:50
  Caress and it was Alfred Guede in 2809 and then it was Alice
• 28:53
  Cross in 2814. And this was Emile Crest's first
• 28:58
  race and post Olympics who's meant to run London but had an
• 29:02
  issue with ankle or school or something.
• 29:04
  So he pulled out and he missed the the so England have like
• 29:08
  this softer standard for the 10K and it was 2720.
• 29:13
  So he missed that by 7 seconds. But he still, I think he still
• 29:18
  ran his that was his fastest 10,000 meter ever.
• 29:21
  But like it was so low for like most of the way.
• 29:26
  Did you have a pacemaker or anything or?
• 29:28
  No pacemakers in this. Oh wait, there was pacemakers.
• 29:31
  Sorry. Yeah, there was.
• 29:32
  There was 2 pacemakers and but they dropped off pretty early.
• 29:35
  OK, Yeah. Like, there was 789101112, there
• 29:42
  was like 18 people in the race and 10 people finished.
• 29:45
  Yeah. So there's two pacemakers.
• 29:47
  And then like, loads of people didn't finish on that.
• 29:50
  They just pulled off. And shout out to an Irish lad,
• 29:53
  Jack O'Leary, who ran 2823 in this race, which was a massive,
• 29:57
  massive PB for him. His uncle owns or runs right
• 30:03
  there in the women's. It was won by this Italian girl,
• 30:12
  Eliza Palmero in 3118. Megan Keith from England was
• 30:18
  3119. And then Callie Thackery was
• 30:23
  third in 3124. And fair play to Callie
• 30:27
  Thackery. She actually ran in that 10,000
• 30:31
  in Oslo a couple of days before. So doing doing 25 laps of a
• 30:37
  track once is rough, never mind twice in a week.
• 30:43
  Yeah, crazy. And but it's just like Megan
• 30:46
  Keith. So she was running a couple of
• 30:48
  Diamond League races and she's just off the back the whole
• 30:50
  time. Like it just shows you like the
• 30:52
  level I think when you go to them Diamond leagues.
• 30:54
  Well then, yeah, you look at like what Rose and Izzy ran
• 30:58
  versus this like it's, you know what, a half a lap ahead.
• 31:02
  I don't know. Different level.
• 31:04
  Yeah, another level. And we'll move on to on track
• 31:07
  night Vienna. And we actually had three boys
• 31:11
  from the front runner training group.
• 31:13
  So Kieran Tiblis, Ron 5000 meter, he got a massive PB, he
• 31:20
  ran 1448 I think it was the first time under 15 minutes
• 31:24
  which is crazy. And then Thomas Cross and
• 31:27
  Morecroft. Did Adam Cop run the 800 as
• 31:30
  well? Yeah, I think so.
• 31:31
  I think he might have got checked up a bit in the race I
• 31:34
  think. So these three boys all ran 800
• 31:38
  meters, and they had all run PBS until I think it was 30 minutes
• 31:44
  after the race, we got a message into the group chat saying that
• 31:48
  they actually weren't legal. So, Dean, do you wanna elaborate
• 31:51
  on this one? Yeah, so apparently, and I don't
• 31:55
  know if it was just limited to this race, it might have been
• 31:57
  for other races throughout the the mate, but they kept for the
• 32:00
  8 hundreds. So he started athletes so that
• 32:03
  so the 800 starts with a stagger.
• 32:05
  So you start in lanes and you run the first bend in your lane
• 32:08
  before you then break into your down into lane one.
• 32:12
  But unfortunately, I think all the athletes started in the 400
• 32:16
  meter start in the 400 meter lanes, which means that they're
• 32:22
  sort of set so that you have sort of two bends that you run
• 32:26
  in your lane. So it would have been, I think
• 32:29
  it might be so every lane, everyone lane you have, you get
• 32:33
  6 meters of umm, extra to run. So, so instead of having like if
• 32:40
  you're in lane 2, you would start for the 803 meters ahead
• 32:44
  of lane one, whereas they started 6 meters ahead of lane
• 32:48
  one. Now I'm not sure, I'm just sort
• 32:50
  of doing some mental math, but does that mean if you're running
• 32:53
  wider, you would have even, you would have got an even bigger
• 32:57
  advantage, right? Yeah, yeah.
• 32:59
  So if you start in lane 8, you're getting 38, you're
• 33:04
  getting 24 meters of of extra. You would run a massive PB
• 33:09
  basically. You must.
• 33:09
  You must have looked great coming off that. 1st 100 and
• 33:16
  just put like on the math on that.
• 33:17
  Line. Yeah, but that's interesting.
• 33:19
  All the 800 races, so all that yeah, 800 meter races are null
• 33:23
  and void now. Yeah, unfortunately you would be
• 33:26
  so salty if you drew lane one and it's now and you've run a PB
• 33:30
  and it's null and void. Because that would actually be,
• 33:32
  yeah, yeah. But now I think the lads working
• 33:36
  it out and they would have got PBS even if they did start in
• 33:39
  the right place. So yeah, they're moving well,
• 33:42
  yeah. And they're currently on a
• 33:43
  training sort of, well, a European Tour at the moment,
• 33:47
  living in London. So they're living the high life.
• 33:49
  And there was a 5000 meter as well.
• 33:54
  And there was, it was one in 1317, so not as fast as the
• 34:01
  diamond peak. But there was an Irish guy in
• 34:04
  this, Zach Fagione from Australia.
• 34:07
  He ran a big PB of 1324. He came fifth.
• 34:11
  And then an Irish guy, Cormac Dalton, who came ninth, He ran
• 34:15
  APBA one second PB of 1326. He'll be featuring later on in
• 34:20
  the episode in YouTube Diaries. Cool.
• 34:24
  But yeah, that is the on track. I was actually meant to be at
• 34:27
  this one. I was meant to run the 5K in
• 34:29
  this one. Yes, of course.
• 34:32
  Yeah, but the injury and I just, yeah, couldn't make it.
• 34:37
  No SO. Thank God I got my gun.
• 34:40
  Plenty more, right? Like you've, you're now these
• 34:43
  races are just at your fingertips now.
• 34:45
  So it's less about, yeah, you're not starved of opportunity, it's
• 34:49
  just about finding form at the right time.
• 34:52
  Absolutely. And like before I came to
• 34:54
  Australia, I wasn't really that like into the running scene, so
• 34:57
  I didn't really have a clue. But now like that I'm home and
• 35:00
  like I'm fully invested in running.
• 35:02
  Like I'm like, Oh my God, there's so many good races
• 35:05
  across Europe, like it is under every week.
• 35:07
  It's crazy. We'll just quickly touch on the
• 35:12
  NCAA's. So Habton Samuel and from New
• 35:18
  Mexico, so he came, he done the five K 10K double and he
• 35:22
  actually came second in both in the 5K he around 1320 and in the
• 35:26
  10,000 meter he around 29 O 7. And some of you guys are like,
• 35:31
  why are we touching on Habton Samuel from New Mexico, but he
• 35:35
  is actually tied in with them rough and front runner, isn't
• 35:40
  he? Yeah, yeah.
• 35:41
  So rough. Yeah.
• 35:42
  Coached him for a period of time before he joined New Mexico,
• 35:45
  after he raced down in Bathurst for the world champs.
• 35:49
  So he ran for Eritrea and then moved to New Mexico and before
• 35:55
  he quickly joined their team as a freshman was.
• 35:59
  Yeah, being coached and still sort of gives us some love on
• 36:02
  the group chat every now and again, which is really nice.
• 36:04
  But he. Yeah, gosh, he was bloody
• 36:07
  unlucky because like he's there's this new Kenyan athlete
• 36:10
  that's joined New Mexico that's very good over 10K who Hab Tom
• 36:16
  has lost to a couple Times Now. He seems because he's run second
• 36:20
  at NCAA cross to Graham Blanks for the last two years.
• 36:23
  Then he's now got this new teammate who's now beaten him in
• 36:27
  the in the 10K and then he was pretty unlucky in the 5K.
• 36:31
  He was sort of, there's a few guys still in it with a lot to
• 36:34
  go. He had a gap on his umm, New
• 36:37
  Mexico teammate, so he had him dusted.
• 36:39
  But then, yeah, it just got got out kicked.
• 36:42
  Umm. But again, really good you on
• 36:46
  you. These races are on YouTube and
• 36:49
  they used to have spoilers in the in sort of the the
• 36:52
  screenshot to the YouTube video. And so you used to know the
• 36:56
  result beforehand, but I think a lot of people in the comments
• 36:58
  would complain. So finally, I think they've
• 37:00
  updated that to make it a bit more ambiguous, which is
• 37:03
  helpful. But that was that two good
• 37:06
  races. And as you sort of mentioned,
• 37:08
  there's a heap of good races over the weekend.
• 37:10
  And yeah, lots of a lot of good stuff for running.
• 37:15
  So this is last year in the NCAA.
• 37:17
  I don't. Think so.
• 37:18
  Nah, he's he's still eligible. For a bit, Yeah, that's crazy.
• 37:23
  Another notable, notable result was in the women's 1500 where
• 37:28
  Sophie O'Sullivan from Ireland, actually she won the race in
• 37:33
  four O 7. So in the previous years she has
• 37:37
  come last. She in all the previous 1500
• 37:40
  meter NTA finals she's come last.
• 37:43
  So for her to win it this year and I've seen an interview from
• 37:48
  her and she was like, well I can't do any worse than I've
• 37:51
  done in previous years. So I'm just going to give it a
• 37:53
  go. She's so relaxed, so funny about
• 37:56
  that. And yeah, she backed it up with
• 37:57
  a win. And her mother actually won this
• 38:00
  five times. Sonya O'Sullivan Irish winning
• 38:02
  royalty so. I didn't realize that.
• 38:04
  Yeah. So I know it's Sonya O'Sullivan
• 38:07
  in terms of like highlights from Olympic Games and World
• 38:10
  Championships in the. I didn't realize she was a
• 38:12
  former NCAA product as well. Yeah, and Sophie has ties to
• 38:20
  Australia as well. And Nick Pidobi and her father
• 38:24
  and MTC. Yeah, so she was here, She was
• 38:27
  here in Perth Racing Nationals, right?
• 38:30
  Was it? Yeah, I think, Ryan said.
• 38:31
  She's seen her running. He's seen her running around
• 38:34
  Kurdsman or something like that. Yeah, we ran past her on a
• 38:37
  Sunday long run. So that was whenever that was
• 38:41
  April, right? So she was here.
• 38:42
  So it must have been that time over in over here that's made
• 38:46
  the difference. Yeah.
• 38:47
  A little bit of heat, yeah. And then the men's 1500, Nathan
• 38:54
  Green won this one in three, 47347.26 and I just put in Adam
• 39:01
  Spencer from Australia, he came forward in three, 4750 and then
• 39:06
  this finish, it was a blanket finish so the winner around
• 39:09
  34726 and the lad who came last was 34774 which is.
• 39:17
  Yeah, apparently the slowest last lap was like 51.8 or
• 39:22
  something like that, like the guy that had the slowest last
• 39:25
  400 meter Sprint. So it was an absolute burn up.
• 39:27
  They were like jogging. And then, yeah, everyone ripped
• 39:31
  that last lap and oh, what's the guy that finished second, Ethan?
• 39:35
  Strong. Ethan yeah, because do you
• 39:37
  remember him and his college like his teammate were like they
• 39:42
  ran like 730 like flat like 7:30 for 3K in like indoors.
• 39:47
  And yeah, Ethan Strand I think might have had the quickest like
• 39:49
  last 400, but he was he was dead last going into the bell.
• 39:53
  So just Rob, I think he, I think he wins if he gets it better
• 39:57
  tactically. Like imagine having that in your
• 39:59
  back pocket that you can finish a 400 and like 51.
• 40:02
  So fast. Like crazy.
• 40:04
  But they all could, and that's that level.
• 40:06
  That's how good the NCAA's like they all ran that.
• 40:09
  I think slowest was like, yeah, 51 high.
• 40:11
  But like Adam Spencer, who finished fourth, he was leading
• 40:14
  at the bell, sort of controlling the tempo.
• 40:16
  So tactically ran a really good race.
• 40:18
  And I think they all let him because he's sort of been to the
• 40:21
  Olympics. I think he's sort of, he has
• 40:22
  that bit of an aura, but he just didn't have the legs, so other
• 40:25
  guys were just faster. And but yeah, so that is all of
• 40:30
  the results this week. We definitely missed some, but
• 40:34
  they were the ones that we picked out.
• 40:36
  And anyway, yeah, now we'll move on to our training weeks.
• 40:41
  So Ryan is doing a little bit of different training this week.
• 40:45
  He's training his gut. He's yeah.
• 40:51
  So he'll, he'll chip in with his little.
• 40:54
  I think he's going to record a segment to do a little update.
• 40:57
  Hi guys, Ryan here. Checking in live and direct from
• 41:02
  Albufeira, which is in the Algarve down in southern port.
• 41:06
  So the Algarve is a beautiful region of Portugal along the
• 41:11
  southern coastline. They're famous for like beaches
• 41:14
  and coastline and golfing holidays and being so pristine
• 41:18
  and stuff. But Albufeira is like the party
• 41:21
  capital of it. So if you think like stag dos
• 41:24
  and hen dos full of that so and that is why I'm here here from
• 41:28
  mate stag do. So that's the guys.
• 41:30
  If I can step back, there goes the church bells in the Old
• 41:34
  Town. That's the guys If I can step
• 41:36
  back from recording this week because I'm actually due to fly
• 41:39
  on Sunday when we would be recording at the time and that's
• 41:43
  a bit of a cop out reason really.
• 41:45
  I just know I'll be absolutely no use to anyone after a three
• 41:49
  day stag do plus I don't have much of A running update to
• 41:52
  contribute anyway. So I think I'm going to suspend
• 41:56
  my updates for now, like training weeks because I just
• 41:58
  don't want to keep giving an update of no update.
• 42:01
  I'll just get back to it once I'm running, which hopefully is
• 42:04
  sooner rather than later. But from this week, I've just
• 42:07
  been on the bike in the house sit that we were doing in France
• 42:11
  and that's been keeping me entertained, keep me tick over a
• 42:13
  little bit. But in between with some like
• 42:16
  big days out and stuff, we've done a lot of walking and heels
• 42:19
  just I thought it was coming good last week, but it's just on
• 42:22
  the back of big walking days and being on my feet a lot just
• 42:25
  flares up and it throbs and the pain's still there.
• 42:28
  So I'm a bit unsure because I had the MRI before we left Perth
• 42:32
  and I've just come back with planter, which I don't know.
• 42:36
  I think I mean, I need to speak to the physio and stuff again
• 42:38
  really. Because I feel like with four or
• 42:40
  five weeks completely deloaded, I don't know if my expectations
• 42:45
  are a bit misaligned, but I expected it to be a lot better
• 42:48
  by now. And I think it's because of the
• 42:51
  way I've been offloading some of the the load through my heel.
• 42:55
  I've been kind of leaning outwards into like the thing
• 42:59
  about where your little towers maybe just come back down, you
• 43:03
  force a couple of inches into the outer of the right hand side
• 43:06
  of your force and I get some pain in there as well, almost
• 43:08
  like a burning feeling. So I'm not too sure what's going
• 43:12
  on. It's really frustrating because
• 43:14
  I literally just all they want to do is run both to feel good
• 43:18
  and to get fit again. And then coming on here each
• 43:20
  week and listening to Dean and Owens training is both inspiring
• 43:24
  and motivating. Also giving me major FOMO.
• 43:27
  And then obviously with all the all the track stuff going on in
• 43:30
  Europe right now, there's things happening every week and it just
• 43:34
  being unfit is one thing, but then being injured is another
• 43:37
  thing. Like it's just so frustrating.
• 43:39
  But yeah, I'll be back next week.
• 43:42
  I've loosened my control and grip of the podcast for a week,
• 43:47
  so that's a good thing because at the start of this podcast,
• 43:50
  there's no chance I would have handed the reins over to the
• 43:53
  guys. But yeah, we're getting there.
• 43:55
  So yeah, I hope everyone's had a good week and the guys put have
• 43:59
  put on a good show for us. I'll actually enjoy tuning in
• 44:02
  from the outside and being a listener for once.
• 44:04
  And I actually promise that I will be listening to the absurd.
• 44:07
  Unlike Mr. Smith, he didn't. He wasn't listened to me and
• 44:11
  Dean do it once. Oh, yeah.
• 44:13
  All right, guys. See ya.
• 44:14
  Dean, how's your week been? Yeah, good.
• 44:16
  So, so Mom was coming off the back of the Ultra Perth 50K.
• 44:24
  That was on the Saturday, and then I'd gone out for just an
• 44:27
  easy hour on the Sunday, but my legs were still recently a bit
• 44:33
  banged up. So Monday, just the usual Monday
• 44:37
  just jogging to and from work. So 9 KS in nine KS home.
• 44:42
  Tuesday I jogged into back into the office and then jogged to
• 44:46
  the track. So it's about a 7K warm up.
• 44:49
  And then the track session, I was late getting to the track,
• 44:53
  which was not ideal. So I sort of missed all the
• 44:55
  dynamic work that you do beforehand, which is not
• 44:59
  particular, not great at on a good night for me, but
• 45:02
  particularly after being pretty locked up from the race, I then
• 45:06
  went straight in to try and do these four hundreds.
• 45:08
  How did you pull up like on a scale of one to 10 from the 50K?
• 45:12
  Like was it any worse than a marathon?
• 45:14
  Did you pull up better like? Oh, definitely better.
• 45:18
  So like after a marathon, like if I've completely wrecked
• 45:23
  myself and maybe if you form my form started to go like my quads
• 45:27
  are just shattered, you know, for at least a week or so, maybe
• 45:32
  2 is what I tend to notice. Whereas I think mechanically,
• 45:39
  like things were what I noticed and I'll probably touch on it
• 45:42
  during the like the recap, but like just mechanically, things
• 45:46
  were really tight, but nothing. And I had some quad soreness,
• 45:51
  but nothing, nothing acutely terrible, but just pretty just
• 45:55
  locked up and so and everything started to loosen off as the
• 45:59
  weight got on. But yeah, sort of I would say
• 46:02
  probably like if, if a really hard marathon's the worst, this
• 46:06
  is probably like just a bit harder than, you know, some of
• 46:09
  those big workouts that we do ahead, like in training for the
• 46:12
  marathon. It's just somewhere, it's just
• 46:14
  somewhere in between maybe like a like a hard half marathon, I
• 46:18
  suppose similar. Feeling not you're not like
• 46:22
  running yourself totally into the ground where your body is
• 46:25
  like so depleted and so beat up you didn't totally like kill
• 46:28
  yourself. No, So, yeah, so it wasn't
• 46:30
  completely wrecked, but just, but I think just the the load,
• 46:35
  like just the the the load being so much just meant that
• 46:38
  everything was my muscles felt fatigued and and and my hip area
• 46:44
  felt very stiff basically. So I just felt and so I went
• 46:48
  straight in, I noticed I'd missed the start of the workout,
• 46:50
  the workout. So normally, you know, we do
• 46:52
  like some threshold work before we, or just to hit just harden
• 46:55
  threshold before we then get into the time.
• 46:58
  It's sort of that VO2 or zone 5, whatever we want to call it
• 47:02
  effort. This we don't do for this
• 47:05
  workout with a, we do 20 by 400, which is in sets of four, and we
• 47:10
  do a jog lap between each set. And I was a bit late getting
• 47:14
  there and so I've just jumped straight into with Max for the
• 47:17
  first couple and it must have been like 67.
• 47:20
  I think it was the first Rep. And then for things, things
• 47:22
  didn't feel good. I'd done a couple of strides,
• 47:24
  but I hadn't properly warmed up. And then I said I'll lead the
• 47:27
  next one. I think it was like 70 seconds,
• 47:29
  which is a bit slower than what we wanted.
• 47:31
  And yeah, I sort of tried to do. Yeah, the first Rep of that 400,
• 47:37
  400 blocks was a 67. Well, I joined Max, he said.
• 47:41
  He was doing 69, but it was 67. Sure.
• 47:44
  Well, that's hot for your first one.
• 47:46
  Yeah, so and because he was already I think maybe into his
• 47:49
  second set or something. Yeah.
• 47:51
  I anyway, it was a bit of a disaster to be honest.
• 47:54
  So I think I maybe did like 6 or 8 reps maybe before.
• 47:58
  Like I was just everything, nothing.
• 48:00
  I hadn't hurt, I hadn't injured myself, but like, it was pretty
• 48:06
  sore and uncomfortable and I felt like if I kept trying to
• 48:08
  run through it, I'm probably going to do some damage.
• 48:11
  So yeah, unhappily, just jog laps after that.
• 48:17
  That was that was the session, which is annoying.
• 48:21
  But like, I think that is so good to hear in a way because
• 48:25
  you could be like, a hardcore guy or something, like, try and
• 48:29
  run through this, and it's actually not good.
• 48:32
  You need to listen to your body and like, bigger picture.
• 48:35
  Like, me missing this one session will genuinely have no
• 48:38
  impact on my fitness. My body's tired.
• 48:39
  It'd probably do me like the world of good.
• 48:41
  Yeah. 100%, yeah. So my, my mindset going into it
• 48:46
  is I will be optimistic that I can get back into training
• 48:49
  because I think in the medium term it'll benefit me.
• 48:53
  But at the same time, like not to be greedy.
• 48:55
  Like last week I'd done Tuesday track there's and a threshold, 2
• 49:02
  threshold workouts and then a 50K, which was essentially run
• 49:08
  at a pace that was the same as my morning threshold, albeit
• 49:11
  like six in a row back-to-back to back-to-back to back.
• 49:15
  So I sort of like, so I'm sort of like I'm sort of crammed in a
• 49:18
  heap of workouts, like I've done 2 hours of additional sort of
• 49:23
  threshold or just sub or just below threshold work.
• 49:26
  So it's not like I'm struggling to find like I've done a heap of
• 49:30
  reasonable quality stuff. So if I can't do it, I can't do
• 49:33
  it. But if my body allows me to,
• 49:35
  I'll do it. So yeah, it's just a shame I
• 49:39
  couldn't do it. And so, you know, I had AI had a
• 49:42
  crack and that was my night. So jog time.
• 49:47
  Yeah, RAF sort of sensibly told me that was enough and just to
• 49:50
  jog and that was that, unfortunately.
• 49:54
  But you, you leave to fight another day.
• 49:56
  So then Wednesday I did yeah, just two easy easy jogs, easy
• 50:02
  half hour and an easy 40 minutes home.
• 50:05
  So nothing particularly special about those.
• 50:08
  Just back jogging again. Was running late to get Aurora
• 50:12
  to swimming. So I ran a bit quicker Wednesday
• 50:14
  night, but by quicker I mean like 415 K, which is quick for
• 50:18
  me during the week. Thursday morning I was still a
• 50:22
  bit sore, so I didn't do my workout in the morning, just
• 50:26
  decided just to do the the evening threshold workout and
• 50:31
  that was that Gregson workout. Do you remember that?
• 50:34
  So you do like 10 minutes at tempo, say 7 out of 10, then
• 50:37
  five by one minute on, one minute off and then 10 minutes
• 50:43
  again at sort of eight out of 10 that threshold sort of run.
• 50:47
  So I think we did like 317 and then it was like 250-5325 for
• 50:53
  the ONS and offs for the minute on, minute off and then 10
• 50:56
  minutes. It must have been like three O 7
• 50:59
  or thereabouts. And that didn't feel too bad.
• 51:01
  I just remember my quads just feeling like a dull ache in my
• 51:04
  quads in the last maybe 4 minutes.
• 51:07
  So I still like aware that they're sort of a bit tired.
• 51:10
  But mechanically, no. None of that discomfort I had on
• 51:13
  Tuesday was all gone, thank goodness.
• 51:15
  And I had a couple I had. I remember doing them sessions.
• 51:18
  I'm actually looking at your like your guys do them now.
• 51:20
  I'm like, how did I ever like actually do them at that speed?
• 51:24
  Like your average pace is like what's your average pace?
• 51:28
  Yeah, 311 we average. Yeah, that's.
• 51:30
  Crazy. But we had I think Max sort of
• 51:36
  set the tempo for the 1st 10 minutes and then we had Luke who
• 51:41
  had sat in for 10 minutes, which is 10 minutes longer than what
• 51:44
  Luke normally sits in for, so. He actually sat in.
• 51:48
  He did, believe it or not, And so 'cause he he he just beaten
• 51:52
  Max last weekend in the state short course champs by sitting
• 51:57
  behind him and then going past him.
• 51:59
  So new year, new Luke, maybe that's but sure enough, by the
• 52:03
  end of the five minute reps, he's we're then doing the minute
• 52:05
  float and he's I think I'm cooked guys.
• 52:07
  I might just sit behind you. So well, then why did you try
• 52:11
  and drop us on all the minute reps?
• 52:14
  Just and I don't know. So, so yeah, it was a little bit
• 52:18
  spicy in the minutes, but it was, it's good because I
• 52:20
  normally can't be bothered accelerating in those minutes.
• 52:25
  You know, like you're meant to. Yeah, you're meant to.
• 52:27
  Yeah, push on a bit. So it was good that we did.
• 52:30
  Those minute reps were quick as far as how I do them or you
• 52:34
  know, the pace I normally do them at.
• 52:36
  So that was good. And then, yeah, you just had 10
• 52:38
  minutes at the end. So we're probably running a bit
• 52:41
  over threshold by the end, but it was probably.
• 52:43
  But that was only my that was my one workout for the week at that
• 52:47
  point in time. And then Friday my usual jogs to
• 52:51
  and from the office. And then Saturday morning we're
• 52:54
  in Kings Park for two by 5K with the 800 meter float.
• 53:00
  So it's Luke, Max and I again, We did the first Rep together.
• 53:05
  RAF took our lactate and I think mine was sort of at threshold.
• 53:09
  Max's was a little bit over. So he sort of gave us a bit of a
• 53:12
  caution to like not go, not get to carried away on the next Rep.
• 53:16
  So is this LT1 or LT2? Well, I think this is LT2,
• 53:20
  definitely not LT1. Yeah, yeah, I think it's meant
• 53:23
  to sit in between the two, to be honest.
• 53:25
  I think Saturday normally. I mean, if you're running the
• 53:27
  continuous say 30 or 40 minutes, then it's normally between the
• 53:31
  two. So I would say like if if I was
• 53:34
  to get a reading of where I'm would be at for a normal one, I
• 53:37
  would say it'd be like 3 point, something around 3:00.
• 53:40
  But like King's parent, that isn't the flattest place either.
• 53:43
  So like every hill you go up, it's going to spike it a little
• 53:45
  bit. And yeah, and the way the hills
• 53:48
  were being run, it was definitely sparking.
• 53:50
  So like so, so Max is fresh off of getting dusted by Luke last
• 53:56
  weekend and he's he's getting fitter.
• 53:59
  And so you can imagine there's a bitter in the second lap.
• 54:05
  I think Max was in front and then Luke's caught up to him and
• 54:08
  then halfway up the hill, Luke's just sent it.
• 54:11
  And then I've got dropped so I'm well at the back.
• 54:13
  And then I'm like, weren't they supposed to be taking it a bit
• 54:15
  easy? And so I'm like, wait till they
• 54:17
  get to the top of the hill. I'm gonna, you know, go.
• 54:20
  And so then got to the got to the top of the hill, turned
• 54:23
  around and when it's on like the more downhill stretch, then I'm
• 54:26
  picking it up. Ran over the top of Max.
• 54:28
  Then I'm catching Luke trying to squeeze Luke, but Luke won't
• 54:31
  give up. And so there's a bitter glad we
• 54:34
  didn't get our lactate tested again.
• 54:35
  Raff was busy with the younger group, but we.
• 54:40
  Wait, So what was your five kick split?
• 54:42
  I'm not sure. I don't even think it was that
• 54:44
  impressive, to be honest. It was cold seven degrees, 6°.
• 54:48
  It was very cold constantly. Is over here, yeah.
• 54:53
  It felt it was crazy like for us like my hands were cold like I
• 54:58
  needed to go find some gloves if I had them.
• 55:00
  But I think it was like 16, 30 and 1620.
• 55:04
  But they were net up hills as well.
• 55:07
  The course was not kind to us the the course that was set, but
• 55:11
  plenty of elevation, but that was that got it done.
• 55:15
  And then today I just had I think I had two hours, 15
• 55:19
  minutes on my program, but I ended up doing 2 seven or two
• 55:23
  eight. I did 30K's I was had to get
• 55:25
  home. So yeah, 30 K's this morning and
• 55:28
  that gets me to like 150 I think.
• 55:32
  It'd be great, yeah. 1153 or something like that.
• 55:36
  And in Perth, this city, it starts coming up.
• 55:38
  April, yeah, August, yeah. There's a few races, like just
• 55:44
  local Perth races. I think there's like, remember
• 55:47
  that Shelley 10K. Oh yeah, yeah.
• 55:51
  You're the defending champion, aren't you?
• 55:53
  I think I have the course record, is that right?
• 55:57
  Yeah. So we might, maybe, maybe that,
• 56:01
  yeah. As if you like Perth Half
• 56:03
  marathon, state, cross country, all those sorts of events, the
• 56:07
  local races now. Would you do state cross country
• 56:11
  and then national? I haven't done cross.
• 56:14
  Country in so long I'm worried I'm going to tear something.
• 56:17
  That's true in cross country, isn't cross country.
• 56:19
  You'll be wrong. Yeah, no, you're probably right.
• 56:22
  It's true. It's true.
• 56:23
  And 150K for the week. My bad.
• 56:25
  And that's what like like a moderate Tuesday as well.
• 56:28
  Yeah, yeah. And no, no double threshold.
• 56:31
  So hopefully I get back up to yeah, bigger week this week.
• 56:34
  Hopefully I tick all the boxes. But yeah, I feel like I've
• 56:38
  turned a corner in terms of yeah.
• 56:40
  Which is good, no Fair play, fair play.
• 56:43
  And so my week started off with Monday morning I done 60 minutes
• 56:50
  easy. And then I done 12/8 seconds
• 56:53
  rides. And then in the evening I done
• 56:55
  an easy double. I done a 30 minute cycle.
• 56:58
  So eventually I'd like to get the cycling, just get rid of the
• 57:01
  cycles, do 2 running sessions. But for now I'm still like
• 57:06
  increasing the mileage in other ways and rather it didn't double
• 57:10
  S. So yeah, I'll eventually get rid
• 57:13
  of them. Then Tuesday was my double
• 57:15
  threshold day, so 50 minute warm up and cool down and my first
• 57:19
  session was 4 by 7 minutes off 3 minutes.
• 57:24
  So the average pace for like the first 7 minutes was 330 sevens,
• 57:31
  second one was 330 fives, the third Rep was 330 eights, and
• 57:36
  then the 4th 1 was 330 sevens. So again, highway under control
• 57:40
  and yeah, feeling good. And with this, sorry, is that
• 57:46
  LT1 though that you're running up to?
• 57:49
  Yeah, yeah. That's that's a lot more
• 57:51
  concerned like that's the only time I'm sort of hitting that is
• 57:54
  probably on a Thursday morning I think.
• 57:56
  Yeah. Or like probably that's probably
• 57:57
  steady room pace for you nearly. That's what I meant, yeah.
• 58:00
  Which is, yeah, exactly like my first lactated election point
• 58:04
  when I'm hitting high ones is a heart rate of like just under
• 58:07
  160. Yeah.
• 58:08
  So yeah, like my average heart rate for that whole for that,
• 58:12
  the period in the middle was 159 beats per minute.
• 58:15
  So like it's under control. Interesting.
• 58:17
  OK. So you can still go because your
• 58:21
  Topper zone 2 is lower than that right when you're doing steady
• 58:24
  runs? Say that again.
• 58:25
  So when you're doing it, you know, when we're doing steady
• 58:27
  runs, your heart rate would be maybe what, 150 for that?
• 58:31
  Yeah, but at this, so I've noticed because I'm not the
• 58:35
  first I from my heart rate to come down, I have to run a lot.
• 58:39
  So my floats aren't as fast as they used to be.
• 58:44
  So I should run slower for that heart rate to come down because
• 58:46
  the whole thing is like your heart rate has to come down in
• 58:49
  the float. And but like, look, I'm only
• 58:53
  this is this is my like third week of like proper training.
• 58:56
  So yeah. But you're still able to give it
• 58:58
  a bit though. I, I, I suppose I was thinking
• 59:01
  with you running like you would only get be able to be able to
• 59:05
  get your heart rate. It'll be your lactate would
• 59:07
  spark if it went over 150, but it's sort of not sparking too
• 59:11
  much at 160 or 1. No, no.
• 59:15
  And I didn't do any optic testing on Tuesday.
• 59:17
  I've done a bit of testing yesterday, so I'll mention that
• 59:21
  when we get to Saturday. And so I went into work on my
• 59:25
  break, had a nice little 30 minute nap.
• 59:27
  Then in the evening, hi, I got out for three.
• 59:32
  So I done 7 by three months. So and this was at like my LT2,
• 59:37
  let's say sort of pace one minute.
• 59:40
  So the average paces for these were between like let's say 3:17
• 59:45
  and 3:15 and. Jay, that's not that's not too
• 59:48
  bad three weeks in. Yeah.
• 59:51
  So as I'm not actually in the worst spot, just after like not
• 59:57
  a couple of weeks of this and I should be getting back to.
• 1:00:01
  Yeah. Enough back to like a decent
• 1:00:04
  level. So Wednesday then I don't 50
• 1:00:08
  minutes in the morning, my legs actually like this is the first
• 1:00:11
  morning since I've come back that the legs felt like a little
• 1:00:14
  bit heavy. So that Tuesday was nearly like
• 1:00:17
  30 kilometers worth of work. So yeah, the lights felt a
• 1:00:22
  little bit heavy on the Wednesday.
• 1:00:23
  So I just took it easy, 15 minutes, shake them out.
• 1:00:25
  And I normally actually have a Wednesday cycle.
• 1:00:28
  So this is my first Wednesday that where I actually ran as
• 1:00:31
  well. So yeah, they felt a little bit
• 1:00:34
  heavy. And so I literally just ran to
• 1:00:36
  feel. I think I average like 451 per
• 1:00:38
  kilometer just keeping it till and then I have like a circus
• 1:00:42
  class in the evening. With the coach.
• 1:00:44
  Pardon the one with the coach. Yeah, well, my coach is actually
• 1:00:47
  wearing holidays at the moment. He's in Spain, living it up.
• 1:00:51
  Middle-aged ladies. Yeah, yeah, basically Thursday I
• 1:00:58
  got out for a 65 minute run and then in the evening I done my
• 1:01:05
  gym session where I lift somewhat heavy, heavy for a
• 1:01:08
  winner. So I'm yeah and mostly single
• 1:01:11
  leg and all sort of stuff just getting stronger.
• 1:01:14
  And Friday I have a total rest day.
• 1:01:17
  I went to physio and I got, I got dry needling done.
• 1:01:21
  I find that helps. So literally just to flush out
• 1:01:23
  the legs. Just keep on top of all this.
• 1:01:25
  And your calf? Calf.
• 1:01:27
  Good, good. And did you not bake any?
• 1:01:29
  Go on, did you bake anything? Don't, don't you normally?
• 1:01:32
  So your Friday routine back in Perth, wouldn't you, wouldn't
• 1:01:35
  you bake and then go down to the wouldn't you head down to the
• 1:01:40
  like recovery session, a sauna down at the, what was it,
• 1:01:43
  Scarborough? Yeah, I normally would, but here
• 1:01:47
  because of work and all, it's just I usually have Fridays off
• 1:01:51
  when I was in Australia. Yeah, no, it's still like the
• 1:01:54
  little TLC they and I've been to the sauna for the last two
• 1:01:57
  Fridays before, but it just didn't work out and last year.
• 1:02:01
  But you have been sauna ring a little.
• 1:02:03
  Bit Oh yeah, yeah, yeah. I feel like I'm way more, I am
• 1:02:07
  way more acclimatized than like my friends, like they'd be
• 1:02:10
  struggling in the sauna where I like I'm actually OK and go and
• 1:02:15
  no, so the body's feeling good. And Saturday, which is yesterday
• 1:02:20
  and my first double threshold session was at 2 by 15 minutes
• 1:02:26
  of five minute flow. So I made a conscious effort to
• 1:02:29
  like sort of keep the flow added generous sort of pace.
• 1:02:34
  So not the sort of pace that you'd be doing, but like I think
• 1:02:37
  the flow average for 5 minutes was like 412 per kilometer,
• 1:02:42
  whereas before I would have been like shuffling.
• 1:02:44
  And I noticed the heart rate would get to around mid one 40s,
• 1:02:49
  which is beat per minute, which is like good enough for me when
• 1:02:52
  like when I'm on the arm, it's like 163 or 164.
• 1:02:59
  So for the 1st 15 I think I averaged like 333 and for the
• 1:03:06
  2nd 15 I averaged around 3:36. So this was an undulating loop
• 1:03:12
  as well one. Is it the intent of this?
• 1:03:15
  Like where in terms of LT1 and LT2, what's the instruction
• 1:03:19
  here? Is it?
• 1:03:20
  Is it one or the other or in in the middle?
• 1:03:23
  So this is normally LT1. So I took down my lactate after
• 1:03:27
  this and it was like 1.8, which is, which is, which is under 2.
• 1:03:31
  So it's all right. Exactly.
• 1:03:33
  And then the second session of the day was at 7 by 2 minutes of
• 1:03:39
  a 62nd float. So you're, you're given the
• 1:03:42
  reins. We can actually push it a little
• 1:03:43
  bit on the second one. So it seems like averaged like
• 1:03:47
  three O 8 or something like that.
• 1:03:49
  And then the lactate on the last after the last Rep was 3.8.
• 1:03:53
  So that little bit higher, but still under 4.
• 1:03:55
  So yeah, it, it was good. And so as of right now, I have
• 1:04:01
  run 96 kilometers, but because it's only half eight in the
• 1:04:04
  morning, I haven't actually done my long run.
• 1:04:07
  So I have 80 minutes on the cards.
• 1:04:10
  But yeah, I'll be over 100 kilometers for the first time in
• 1:04:14
  like, can you clear me for the first time in like 14 weeks?
• 1:04:19
  That's amazing. And so you'll.
• 1:04:20
  Probably be over 110. Yeah, yeah, I'll be over 110,
• 1:04:23
  which is, which is super good. I feel like once you start
• 1:04:26
  clipping off them over 100 kilometer a week you get fit
• 1:04:29
  pretty fast so. Yeah.
• 1:04:31
  And what and in terms of cross training with that like is it
• 1:04:34
  just the half hour like how much cross training?
• 1:04:37
  With this, this week I only actually done the half an hour
• 1:04:41
  and yeah, the half an hour. So I was going to do an extra 30
• 1:04:45
  minutes on the Thursday, but I was like, I was tired.
• 1:04:51
  To last the last, the last of the things you need to do, yeah.
• 1:04:55
  Yeah. So yeah, 30 minute cycle and
• 1:04:58
  then I'll hit over 110 kilometers this week, which is
• 1:05:02
  which is which is decent. Yeah, I'm getting there slowly
• 1:05:05
  but surely. I might try and race at the end
• 1:05:08
  of this month. We'll see.
• 1:05:09
  Just to see where I'm at. What?
• 1:05:10
  What would that be a local local race?
• 1:05:13
  Is it track track season or do you still have Rd. races as
• 1:05:16
  well? It's there's so many Rd. races
• 1:05:18
  on so many track races and but this one is going to be a road
• 1:05:23
  race. Yeah, a five mile just to see
• 1:05:25
  where I'm at. Like I'm not expecting anything
• 1:05:27
  crazy. Yeah, but just to hit out.
• 1:05:29
  Yeah, basically just to see where I'm at.
• 1:05:31
  Yeah. And Ryan will probably insert
• 1:05:34
  his training his. Three day vendor.
• 1:05:38
  Yeah, week around now. So yeah, we'll skip on to
• 1:05:44
  YouTube Diaries. So YouTube Diaries this week is
• 1:05:48
  from an Irish YouTube, which we don't see many of.
• 1:05:52
  His name is Cormac Dalton. His YouTube handle is, I think
• 1:05:56
  it's Dalt is on, which is a play on his second name, Dalton.
• 1:06:01
  But so I would have raced, he's my age.
• 1:06:04
  I would have raced him like underage cross country and all.
• 1:06:07
  And he was always like better. But then he I went away from
• 1:06:12
  running, but he kept on going and he went to College in
• 1:06:15
  America, He went to Tulsa, but now he's back in Ireland and
• 1:06:21
  he's balance is oh, he's not like a professional athlete yet.
• 1:06:24
  So he's just balancing and working part time and trying to
• 1:06:28
  be the most professional athlete he can be.
• 1:06:31
  So he he was doing like a training camp in front Romeo and
• 1:06:37
  he just documents like his lot like his day-to-day where he's
• 1:06:41
  training, but he also has like work meetings and all that sort
• 1:06:44
  of stuff. So he's, it's just, I love that
• 1:06:48
  because it's sort of relatable in a way where you're trying to
• 1:06:50
  balance like the working life. But we're also training to a
• 1:06:53
  high level. Like this lad, he's from a
• 1:06:57
  county in Ireland called W Mead. And I feel like W Mead's unique
• 1:07:01
  in a way where it's got like 1 main running club.
• 1:07:04
  So let's say in like me Mead, where I'm from, you could have
• 1:07:08
  like, oh, there could be like 20 or 30 running clubs.
• 1:07:11
  Whereas W Mead it's like similar size, but it's got like 1 main
• 1:07:15
  running club. And he's from that running club.
• 1:07:18
  And but his five KPBS, he actually ran in the on track
• 1:07:21
  night in Vienna there Saturday night and he ran 1326 for the
• 1:07:26
  10K he's ran 2828 and for his like 1500 he's run at 342.
• 1:07:33
  He's represented Ireland like numerous times.
• 1:07:35
  He's won national cross country medals.
• 1:07:39
  That 10 KPB will definitely go down.
• 1:07:41
  He's well able to run faster than that.
• 1:07:44
  But yeah, it's just like that. He's trying to be that
• 1:07:48
  professional athlete and he will definitely get a pro contract
• 1:07:51
  soon. Like he's he's really, really
• 1:07:53
  good. But yeah, I'd recommend giving
• 1:07:56
  that a watch. He even chose he ran that M
• 1:08:00
  sound running event in America. So he like because he's not a
• 1:08:04
  pro, he like pays for all this off his own accord and flew over
• 1:08:08
  to America. He accommodation and all sort of
• 1:08:11
  stuff. And then like the race actually
• 1:08:13
  didn't go to plan. So it just shows like the raw
• 1:08:15
  emotion that that he puts so much time and effort into this
• 1:08:19
  just like fly across the world and like to not actually run
• 1:08:22
  well. And it's very raw and authentic.
• 1:08:24
  And yeah, Dalton's oncomic Dalton, give it a watch on
• 1:08:28
  YouTube. It is it's it's definitely worth
• 1:08:32
  the watch. Where does he rank?
• 1:08:35
  Like, nationally, do you know? He beat up the top.
• 1:08:38
  So he won national cross country.
• 1:08:42
  Like national cross country in Ireland is like it's so, so, so
• 1:08:45
  competitive. And so he won that two years
• 1:08:47
  ago. Like he'd be definitely in the
• 1:08:50
  top five in the 5K and he's easily top five in the 10K.
• 1:08:55
  Like he's one of the best. Did he did he go through AUS
• 1:08:59
  college or? Yeah, he would have went to
• 1:09:01
  Tulsa. Tulsa, Yeah.
• 1:09:03
  Do do you think that seems like a bit of a it seems like an
• 1:09:06
  important ingredient for a lot of like, talented junior
• 1:09:09
  runners. Hey, like.
• 1:09:11
  It isn't it isn't. It either makes or breaks
• 1:09:14
  anyway, because, you know, Andrew Costigan, Yeah.
• 1:09:17
  So he actually went to one, right?
• 1:09:19
  Yeah. He.
• 1:09:21
  Top I. Think he's 1313, 10 or 13, yeah,
• 1:09:25
  between 1310 and 1315 for the 5K and he actually went to America
• 1:09:29
  for a year and he left. Just didn't suit him, didn't
• 1:09:33
  suit him at all. And look at him now.
• 1:09:34
  So. Yeah, Fairpoint.
• 1:09:36
  And it can either make it or break it because they they
• 1:09:39
  expect you to run like you're basically a professional
• 1:09:41
  athlete. Yeah.
• 1:09:42
  And it can get in your head. And then I think it is like it
• 1:09:46
  is super hard being away from family as well as a big thing.
• 1:09:50
  Yeah, but definitely worked out for Cormac and oh, and actually
• 1:09:53
  for anyone it's Co or Mac. So Irish spelling there.
• 1:09:58
  Yeah, yeah, I found. Yeah, give he's a good and he's
• 1:10:02
  going to post. I think you put up on the story
• 1:10:04
  there. He's got on YouTube another one
• 1:10:06
  lined up for next week. So.
• 1:10:07
  Yeah, cool. Another video that's YouTube
• 1:10:11
  Diaries. Do we have a double trouble?
• 1:10:13
  Oh gosh, have I? Did I miss that on the agenda?
• 1:10:17
  Should I? Have I didn't.
• 1:10:18
  I'm just throwing on your hair now.
• 1:10:20
  No, yeah, OK. Nothing off the top.
• 1:10:23
  You know, I'm terrible with Double Trouble as it is, I
• 1:10:26
  think. Have you got something?
• 1:10:27
  Missing missing a podcast recording for a stag is just
• 1:10:32
  totally only joking. I think it's an hour, right?
• 1:10:38
  I mean, I'd. Say he who's in a world of pain.
• 1:10:42
  You reckon he's in that much trouble?
• 1:10:44
  Oh, I'd say he's in the bin, yeah.
• 1:10:46
  Yeah, yeah, Fairpoint. Yeah, I think it's good to let
• 1:10:50
  your hair because I think as runners, like you're so invested
• 1:10:54
  and like you're all about these little 1 percenters and you're
• 1:10:57
  like, no, I can't go out. I think it's good to actually
• 1:11:00
  let the hair down every now and then and then just go on a
• 1:11:02
  model. Yeah, we're talking about that
• 1:11:04
  on Thursday night, actually falling down or warming up or
• 1:11:08
  falling down. And just about one of the guys I
• 1:11:12
  was talking to, he's a bit older and he's come back into running.
• 1:11:15
  So maybe similar to my age, but had that gap, you know, in your
• 1:11:18
  early 20s where you were doing other things.
• 1:11:21
  And I think that's like part of life.
• 1:11:22
  Like I don't like there's a lot more to life than running.
• 1:11:25
  And if you, if you feel like you've spent it in a way that
• 1:11:29
  has meant that you've not been able to appreciate a lot of
• 1:11:34
  other really cool things and you, you might regret it.
• 1:11:37
  So you got to try and find the time, don't you to?
• 1:11:41
  And enjoy life as well. Yeah, it's all about balance.
• 1:11:44
  And if you're happy outside of running, I think you're running
• 1:11:47
  will just improve as well. Like if you're all in for it and
• 1:11:52
  you're under put yourself under pressure, it just doesn't become
• 1:11:55
  enjoyable. And the whole thing, like we do
• 1:11:56
  it because it's fun and enjoyable.
• 1:11:58
  Yeah, I think that's right. It's meant needs to be
• 1:12:00
  complementary. And unless your life's flowing
• 1:12:03
  as it is outside of running, it's unlikely your running is
• 1:12:06
  going to be going all that well. So I don't know if that was a
• 1:12:08
  double trouble, but it was a bit of life advice, eh?
• 1:12:11
  See it? It's something.
• 1:12:12
  Yeah, insert title. I think.
• 1:12:17
  Do you have any plans for next weekend?
• 1:12:19
  No, I think it'll be just trying to hit like Tuesday, 2 workouts
• 1:12:24
  on Thursday. We've actually got the number of
• 1:12:27
  people gearing up for the Gold Coast Marathon or Half Marathon
• 1:12:32
  coming up in the start of July. Start of July, so another two
• 1:12:36
  weeks. Yeah.
• 1:12:37
  So I think, I think this is like there's like a big specific, you
• 1:12:40
  know how that we'll do like specific workouts.
• 1:12:43
  And so next Saturday morning, there's a big meaty one on the
• 1:12:48
  program, something like 10 or 11 by K on, K off.
• 1:12:51
  And I think the paces are pretty fairly sharp.
• 1:12:55
  And are you doing that marathon workout?
• 1:12:56
  I'm doing that like 1/2 marathon workout I think.
• 1:12:59
  So I'll do. I'll end up running a half
• 1:13:01
  marathon, I think in it. How many times 1122 K's Gee
• 1:13:05
  whiz. And it'll be 20.
• 1:13:07
  It'll have to be a solid pace for the whole thing.
• 1:13:10
  So, yeah. So look, that'll be a bit of
• 1:13:12
  fun. So I've got that to look forward
• 1:13:14
  to on Saturday, assuming that I get there.
• 1:13:17
  Well. I seen actually.
• 1:13:20
  This is our weekly little update on a rant to Japan.
• 1:13:24
  Jake Barr, Clock PM He sort of in the bin as well.
• 1:13:28
  He done. He's he's going to Gold Coast, I
• 1:13:30
  think. Yeah, yeah.
• 1:13:31
  Well, that's the the latest I saw on his Yeah, YouTube.
• 1:13:34
  And we had like a BIG4, No 54BY5K workout and I think he
• 1:13:40
  was running like the full minute slower than he normally would
• 1:13:44
  have. And it's just legs felt shit.
• 1:13:46
  And he was hoping to run 300 kilometers this week, so and he
• 1:13:50
  was like, he was like, Oh, no, I'm going to have to take Sunday
• 1:13:54
  off because I feel so bad. And he was like, unless I find
• 1:13:58
  more time. And then his next story was him
• 1:14:01
  in America. She's after going back like a
• 1:14:04
  couple of hours, probably. He'll probably do a long run and
• 1:14:08
  get like 300 kilometers in the week.
• 1:14:10
  Fucking hell. Like does it, does it boggle
• 1:14:13
  your mind? What he can do it in a week?
• 1:14:17
  Like I just mind. How many, right?
• 1:14:19
  I'm gonna look in the Strava now.
• 1:14:20
  He's. Right.
• 1:14:22
  Like, yeah, I feel soft, but he is it's.
• 1:14:25
  Yeah, he's going to run double what you've done this week.
• 1:14:28
  I know exactly double. I know and I feel like it was a
• 1:14:31
  decent week. So like.
• 1:14:32
  Right now, listen to this. Right now he's run 270
• 1:14:36
  kilometers. That's 19 hours, 36 minutes of
• 1:14:40
  training this week, so he's going to add another two hours
• 1:14:44
  onto that. Have you seen what he's like?
• 1:14:45
  The activity? The activity on his caption is
• 1:14:49
  he goes on his Australia, he goes international business
• 1:14:53
  trip, 70K for the day and all it took was a little time zone
• 1:14:56
  doping. So his last run is in Seattle
• 1:14:59
  for the day. I wonder what he's doing there.
• 1:15:03
  But like 70 K is just like if I, I've run maybe on occasion 70K
• 1:15:09
  for the weekend and I'm like, that's just like that for me.
• 1:15:12
  It's like it's like 50K is a lot.
• 1:15:14
  So like 30 K long run on a Sunday and 20 K of a workout on
• 1:15:18
  Saturday morning. I'm like, that's a solid 2 days.
• 1:15:21
  But like he's knocking that out almost in a day, every day.
• 1:15:24
  It's. Hard to actually comprehend and
• 1:15:26
  like. Blows my mind.
• 1:15:29
  Like to fuel that as well. So much more goes into it than
• 1:15:33
  just running that, the recovery, everything.
• 1:15:38
  Yeah, yeah. And I wouldn't, yeah, no, that'd
• 1:15:40
  be interesting to see what he's doing in Seattle because he's
• 1:15:43
  sort of in that in that situation where he probably has
• 1:15:47
  a few pro contract offers. Hopefully it'd be great to see
• 1:15:51
  one of the people. That's it.
• 1:15:54
  No, I think we'll we'll leave it there, Dean.
• 1:15:57
  Yeah, yeah, good. How about you week week coming
• 1:16:00
  up is there? Just same again, if I get 4
• 1:16:05
  sessions in and a nice little long run I will.
• 1:16:08
  I'll be happy. Just keep on increasing that
• 1:16:10
  mileage. Yeah, yeah.
• 1:16:12
  And keep seeing the lactate, lactate stable and those paces
• 1:16:16
  maybe. Getting faster.
• 1:16:17
  Getting a little bit faster, Yeah.
• 1:16:19
  Love it. Yeah, but no, that's everything
• 1:16:23
  from us guys. If you want to just rate US five
• 1:16:25
  stars on Apple Podcasts and Spotify, it'd be much
• 1:16:29
  appreciated. But other than that, we'll see
• 1:16:32
  us next week. Ryan about Ryan will be back as
• 1:16:34
  well, which is the captain of the ship.
• 1:16:36
  Come back, Ryan, hopefully he's the boss, has given us the nod
• 1:16:42
  with this. Hopefully he's all right.
• 1:16:44
  Yeah, yeah, we get the seal of approval.
• 1:16:46
  That's it. It's important.
• 1:16:47
  Wait, I actually haven't pressed record.
• 1:16:50
  I can see it. We shouldn't be joking.
• 1:16:54
  About that, this may not upload. This could be FARC.
• 1:16:59
  Imagine that. Well, there'll be no episode
• 1:17:02
  this week then. But no, everything will be all
• 1:17:03
  right, all right. The episode will be 5 minute
• 1:17:06
  recap when we rerecord. Literally no results or
• 1:17:10
  anything. Yeah, right.
• 1:17:12
  Come here. See you next weekend.
• 1:17:13
  See you mate. Good luck.
• 1:17:14
  Bye, bye, bye bye.