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EDP6: Maurie Plant / The TEN / Sydney Marathon · Easy Double podcast

• 0:22
  The Hello and welcome back to episode 6 of the Easy Double
• 0:28
  Podcast. I'm joined as always by the two
• 0:31
  Co hosts, the Menzies and Aaron Smith.
• 0:34
  I will start with the theme of the week, the fallen soldiers,
• 0:38
  the injured guys. Owen, how are you doing, mate?
• 0:41
  Doing all right, a lot of cross training, but yeah, making
• 0:46
  progress, which is the main thing.
• 0:50
  Most important thing, trending upwards rather than down.
• 0:53
  Yeah, that's it. Dean, how are you doing?
• 0:56
  Not too bad now doing pretty well, yeah, closing in on
• 1:00
  Ballarat, which is cool, but not bodies in one piece, so I'm not
• 1:05
  complaining. Yeah, we've breached the the
• 1:07
  month out market now, haven't we?
• 1:09
  Yeah, less than four weeks or four.
• 1:11
  It was 4 weeks yesterday so I. Think that's so fast.
• 1:14
  Yeah. Like I remember thinking when we
• 1:17
  were coming back from marigami, maybe it was like 10 weeks or
• 1:20
  something. And then even at that point you
• 1:22
  think that isn't loads of time, but still it's 2 1/2 months and
• 1:27
  then all of a sudden bang, we're like 2 weeks away from the
• 1:29
  taper. Yeah, yeah, it's good.
• 1:31
  Exciting. It's like so funny, isn't it?
• 1:34
  You, you hear people say all the time as they like get to their
• 1:37
  table, like, oh, I wish I had a couple more weeks or whatever.
• 1:40
  And you've obviously got the kind of zoomed out perspective
• 1:43
  looking from the outside. They're not them.
• 1:46
  Like, Nah, like look at all the training you've done.
• 1:48
  You're like, you're ready to go. But then when, when you're in
• 1:51
  those shoes, you're like, wouldn't mind a couple more
• 1:53
  weeks actually. Yeah, exactly.
• 1:58
  Always want more, but yeah, we're back to our usual Monday
• 2:00
  night sloths. So fingers crossed there's no
• 2:03
  technical difficulties this week and we get it done in one hit.
• 2:06
  And I hope that last week's episode was able to offer a
• 2:11
  little bit of humour, but also apologies for professionalism
• 2:16
  there as well. So before we get into it, I just
• 2:20
  want to call out on on the subject of last week's episode.
• 2:24
  Owen obviously finished off with the hosting duties whilst I was
• 2:27
  suffering some technical difficulties.
• 2:29
  So thanks for stepping in there, Owen.
• 2:31
  No problem. I think you're better though so
• 2:33
  you can have it this week. Yeah, when I when I was
• 2:38
  listening through, I thought if if you had the reins for the
• 2:42
  full episode, we might get a total of like 15 minutes
• 2:45
  recording time or something short and sweet.
• 2:50
  Yeah, get to the point. That's it.
• 2:52
  So what we got coming up this week, we've got running news on
• 2:55
  Murray Plant, which was obviously the major athletics
• 2:58
  meet going down in Melbourne this weekend.
• 3:01
  We've had some news about prize money for the Sydney Marathon,
• 3:05
  which is quite cool. And then there was a major 10K
• 3:09
  track meet going on in the US where people were chasing some
• 3:13
  world championship standards there.
• 3:15
  So we might just touch on that a little bit.
• 3:17
  Owens on the YouTube Diaries being, which some of you may
• 3:21
  have gathered is the only one firing on all cylinders right
• 3:25
  now. So training week back to being
• 3:28
  and then I've got a little trouble and we've got some
• 3:32
  listener questions leftover from last week that we and the week
• 3:35
  before actually that we didn't actually get through.
• 3:37
  So we didn't we didn't open it up this week because we need to
• 3:40
  just clear the backlogs a bit and make sure that everyone's
• 3:43
  questions are getting answered before we move on.
• 3:45
  So as pay usual, I don't have some trivia, but I have an
• 3:49
  interest in facts boys this week.
• 3:51
  So more plans which went on over the weekend.
• 3:55
  It's the first one day athletics meet in Australia to sell out,
• 3:59
  with over 10,000 people since 2001.
• 4:02
  Good start. It looked it looked awesome.
• 4:05
  You you guys watch it? Yeah, I've seen most of it.
• 4:09
  Yeah, it was pretty good, wasn't it?
• 4:11
  I like the way they like announced, like the sprinter
• 4:14
  athletes and all that onto the track.
• 4:16
  It was pretty cool. The way that they've started up,
• 4:19
  it seems to be like, obviously athletics is the priority in the
• 4:22
  racing, but they rarely like focused on the crowd and making
• 4:26
  it like a bit of a festival atmosphere type thing, haven't
• 4:30
  they? Yeah.
• 4:31
  Yeah, it was good. But even even like the standard
• 4:33
  of athletes, like there was some really, really big names there
• 4:36
  and like all the races were really fast.
• 4:38
  So yeah, all around could meet, wasn't it?
• 4:42
  Yeah, the was it the 200 or the? No, the 400, sorry and.
• 4:48
  Tobogo. Yeah, and all of his compadres
• 4:52
  is pretty cool. The Botswana, how cool did that
• 4:55
  one? Yeah, Saga.
• 4:57
  They called it the The Botswana Band, didn't they?
• 5:00
  Yeah. So dominated that race, weren't
• 5:03
  they? Were they first or fourth or
• 5:04
  something like that? Yeah.
• 5:07
  Did well. How did they do in the Olympic
• 5:10
  relay? Did they win the Olympic relay?
• 5:12
  If I'm get I thought I was to guess probably America wins and
• 5:15
  they were second. Maybe they definitely.
• 5:18
  Got a medal? Yeah, yeah, maybe they did.
• 5:21
  Yeah, still savage runners. Is Botswana fair or is?
• 5:25
  No, that's Africa, isn't it? Is Botswana?
• 5:27
  Yeah, It's part of Africa. I don't know where.
• 5:28
  OK. OK.
• 5:30
  Yeah, OK. OK, we're going on.
• 5:34
  Yeah. Go on.
• 5:35
  Yeah. You see that lastly to Bogo
• 5:38
  actually got in with them after his race.
• 5:40
  He was he was on the Botswana band and they were all singing
• 5:44
  and dancing around him. Yeah, it looked cool.
• 5:46
  That was good. He looked like he didn't.
• 5:49
  He didn't know what was going on.
• 5:50
  He was a bit overwhelmed. By all, I think they gave a
• 5:55
  national holiday for after he won the gold in the 200 in the
• 5:58
  Olympics. It does a national holiday now
• 6:00
  for that. Crazy, yeah.
• 6:03
  Right. So, but then Owen, do you want
• 6:05
  to give us a bit of an injury update of what happened with you
• 6:07
  last week before we get into stuff?
• 6:10
  Yeah, so I ended up getting a scan and the scan came back
• 6:16
  clear of any like bone stress, which was a relief, but I just
• 6:20
  had a slight, well, a strain in my soleus and the fascia that
• 6:27
  hugs the inside of your shin or something like that.
• 6:29
  I I'm really actually not sure what is the issue, but when I
• 6:35
  put a lot of pressure on the on the foot I like get sharp pains
• 6:39
  down like either side of the shin bone.
• 6:42
  Didn't you say something a bit more scientific?
• 6:44
  Yeah. Another name?
• 6:45
  Yeah. Didn't you say something more
• 6:47
  scientific yesterday? Wasn't there some What?
• 6:50
  What? What's that?
• 6:52
  What did you say? I don't even.
• 6:54
  I can't even remember. But anyway, it's getting better,
• 6:59
  which is the main thing. So yeah, I'm just cross training
• 7:02
  away, keeping like I'm in no rush to get back.
• 7:07
  I've no races really planned, so yeah, just trying to stay
• 7:10
  reasonably fit. Yeah, and how about you, Ryan?
• 7:14
  Yeah, I don't know. I guess we're going to find out
• 7:17
  this bit of a emotional and physical roller coaster really
• 7:23
  last last week for my my 1. So when I went and got the calf
• 7:27
  scene 2 on Monday and was told that I needed to take a few days
• 7:31
  off to like rest and recover. Like obviously at first those
• 7:34
  gutted because you just so like dialled in and see a ruse end up
• 7:38
  like running twice a day during two sessions a week and
• 7:41
  whatever. And then all of a sudden when
• 7:43
  you're like, shit, I can't run like it's the end of the world.
• 7:46
  But then after I'd settled on that, I was actually OK with it
• 7:50
  and realized like it would actually be good for me.
• 7:52
  That's just the freshen up and stuff.
• 7:54
  So I can see the see the rest of the black outfit and healthy and
• 7:57
  finish on a positive trajectory. And then like immediately we
• 8:02
  started to feel better with like taking a couple of days off or
• 8:05
  just cross training and getting rid of some of the fatigue and
• 8:08
  stuff. And then my body started to get
• 8:11
  all these DOMS that I'm not used to off the cross trainer.
• 8:14
  But that was making me doubt myself because like my quads and
• 8:17
  my hamstrings were blowing up and I was like, oh shit, is my
• 8:19
  body just like caving in on me here?
• 8:21
  Or is this just because I'm using muscles that I'm not used
• 8:24
  to using? And then as I started to try and
• 8:28
  return to running towards the end of the week, Thursday,
• 8:30
  Friday, start jogging again. The the car felt fine.
• 8:35
  But yeah, I don't know if it was just because I was so fresh and
• 8:38
  I could feel all these muscles more so than I usually would
• 8:42
  because usually the initial feeling is just fatigue and
• 8:44
  tiredness. I was getting in my own head a
• 8:47
  bit thinking like, then I would just start to lose confidence
• 8:50
  and lose even start to lose motivation over the weekend.
• 8:53
  Like I didn't on Sunday, then go out till like midday.
• 8:57
  That wasn't because that I was busy.
• 8:59
  It was just because I was like, oh fuck this.
• 9:02
  But then I'm eventually managed to like get myself out there and
• 9:05
  had a decent 90 minute run. So and then I've trained
• 9:08
  normally today. So hopefully we're back to it
• 9:11
  and there's no pain. So I'm, I'm keen to give a full
• 9:15
  normal week a crack and hopefully I'm back tomorrow
• 9:18
  evening will be the the tester. But what I'm going to do is
• 9:22
  rather than like do double S as then go out for 1/2 an hour jog
• 9:26
  or a 45 minute jog around the sessions, I'm just going to
• 9:29
  cross train entirely and just try and get make sure I get the
• 9:32
  quality in in the sessions and see how it responds.
• 9:35
  Fair enough. Fun and games.
• 9:37
  But like that's perfect as well because like you've got such a
• 9:41
  big base behind you now that let's say cross training on like
• 9:45
  in the morning when you have a session like it's, it's going to
• 9:48
  do nothing. There's no Vadnais to that.
• 9:52
  Like you're still getting the benefits is an aerobically of
• 9:55
  the cross train, but just no impact on your legs.
• 9:57
  So yeah, it's been perfect. Yeah, exactly.
• 10:00
  As long as I can hit the sessions then I'm fine with
• 10:03
  that. I think just because I haven't
• 10:04
  done anything like meaningful in better words for like over a
• 10:10
  week now, I've just lost a bit of confidence.
• 10:12
  So I just want to do track tomorrow, run some fast reps,
• 10:17
  have that reassurance that I obviously haven't lost any
• 10:20
  fitness and I can still run fast and then we'll be back to.
• 10:25
  Yeah, but like, even if you do like, pull up bad from the
• 10:28
  track, like you're not going to lose fitness that fast.
• 10:30
  Like your man, only Buchanan before, was it Valencia, he took
• 10:35
  three total days off. Like it takes a while to start
• 10:37
  losing again. And like, you're in the premier
• 10:39
  life, so wouldn't be like, it's hard not to overthink it, but
• 10:43
  like I would not be overthinking it.
• 10:44
  Yeah, I know, I know. I am spiraling in my own heart
• 10:48
  condi. No, no, yeah, just echoing
• 10:50
  Owen's thoughts. I think once you get a like all
• 10:54
  going well, assuming your body feels OK once you tick off
• 10:57
  Tuesday and then move towards Thursday and then you'll you
• 11:00
  know, the, the weather's meant to be a bit more pleasant this
• 11:04
  week and you sort of before you know what you're thinking about
• 11:07
  Saturday's session and you know, you hopefully put this behind
• 11:11
  you all going well. Yeah, that's it.
• 11:13
  So we'll move on. Anyway, that's where I'm where
• 11:15
  I'm up to. But feeling more positive than
• 11:19
  than I was on Saturday and Sunday started emotionally.
• 11:22
  Yeah, and consuming croissants and brownies to make myself feel
• 11:25
  better, which probably doesn't help with fitness either.
• 11:29
  We are constantly doing. We are getting to that point in
• 11:35
  the block. We sometimes call it like
• 11:37
  Maranoia where, you know, it starts to creep in, gets more
• 11:40
  and more real as it gets closer to the race.
• 11:43
  So I'm sure we'll, I'll, I'll have a cold at some point and
• 11:46
  start freaking out about everything.
• 11:48
  But we're we're still away. We're still a little ways away
• 11:51
  from that, I think. Yeah, keep.
• 11:54
  Keep those vitamin C supplements high, immune system primed.
• 11:59
  Eat them oranges. So I guess we'll get into your
• 12:02
  week when we get to this. We might as well do it now.
• 12:04
  I've been doing the training week since May now and I've just
• 12:07
  covered off where we're up to and we'll do running news
• 12:09
  afterwards. Yeah, sounds good.
• 12:11
  Yeah. Yeah.
• 12:11
  I can take you through my week, which is, yeah, pretty similar.
• 12:17
  It's coming off the back of that Heritage Trail run we did on the
• 12:21
  Saturday and then in yeah, Monday.
• 12:25
  I just remember my legs feeling pretty tired.
• 12:28
  My Garmin pace on the way into work says it was a lot quicker
• 12:31
  than what it actually is. But you can sort of see in my
• 12:34
  Strava mappet jumping around everywhere.
• 12:37
  But yeah, it's the usual sort of nine K loop into the office for
• 12:41
  around 42 minutes and the same loop, yeah, around 9 KS 42
• 12:46
  minutes on the way home. So just my regular Monday.
• 12:49
  If I am feeling particularly fresh, I'll sometimes do strides
• 12:52
  on the way home. But that was just straight home
• 12:55
  Monday. Ready.
• 12:56
  Oh, and I guess thinking about it, reflecting again, I was
• 13:00
  feeling pretty, pretty wrecked because I remember talking about
• 13:03
  that this time last week on the podcast.
• 13:04
  So yeah, I can remember feeling pretty tired after last weekend.
• 13:10
  Tuesday. No, it's pretty, pretty chill.
• 13:16
  Chill. Jog home.
• 13:18
  I think I might have seen one of the guys, Bente, I think he is.
• 13:24
  It's not normally you see another runner on the path, but
• 13:26
  he was actually running and he was with his dog.
• 13:28
  I thought that was along the PSP so you don't see that too often.
• 13:31
  But that was a good broke up the run Tuesday, jog into the office
• 13:37
  and then in the afternoon jog to the track.
• 13:41
  Controversially missed. It was budget night last Tuesday
• 13:45
  night. So I think we sort of didn't
• 13:47
  anticipate many late major tax measure changes into large
• 13:52
  corporate. So I managed to get out and get
• 13:54
  to the track as opposed to sort of sift through budget papers,
• 13:57
  which was exciting. And we had a 2K threshold or
• 14:05
  five lap threshold into 300 meters at VO200 meter float.
• 14:11
  So this is continuous sort of five laps, so sort of 2K2K2K, so
• 14:17
  2K threshold and then 2K worth of 300 meters at VO2A100 meter
• 14:22
  float. And so those 300 meters were
• 14:25
  maybe in around 50 to 51 seconds and then the 100 meter floats
• 14:29
  were around 20 to 22 seconds. And the two Toms were back from
• 14:35
  Perisher. So we sort of rotated reps
• 14:38
  between us, which was good, but they had a shorter session
• 14:42
  because I think they were racing on Friday night.
• 14:46
  And so for the third set of 2K, it was 200 meters quicker than
• 14:50
  VO2. So maybe around 3132 seconds and
• 14:53
  then a 200 meter float. And yeah, I just remember
• 14:57
  feeling pretty good. I was, I closed pretty hard for
• 15:00
  those for that two Ki think maybe the 2K was in around 5:50.
• 15:05
  So yeah, felt good, happy with how everything felt.
• 15:09
  Legs felt like that pretty well recovered, albeit I was fairly
• 15:13
  tight. Generally tired, but yeah, I
• 15:14
  felt like I'd recovered from from Saturday, which was good.
• 15:18
  And yeah, join the guys for a four and a bit K cool down
• 15:22
  Wednesday. Just the usual jog into the
• 15:25
  office and steady run home. Added on a little bit extra on
• 15:29
  the way home, but nothing too much.
• 15:31
  So it's just under 11KS354K average.
• 15:37
  Yeah, nothing too special I suppose.
• 15:38
  The only thing was it was pretty warm last week and you sort of
• 15:42
  notice that like we'd sort of it started to cool off but training
• 15:46
  was a bit harder last week given it was like mid 30s do.
• 15:51
  You know, if there's on your easy runs there, sorry, do you
• 15:55
  with your easy runs, obviously you're going off heart rate, but
• 15:59
  there's a massive kind of fluctuation there allowance if
• 16:02
  you like that you can use for your heart rate on your easy
• 16:04
  runs, like it could be towards the low end or the high end,
• 16:07
  whatever, just based off feel. So do you notice this on those
• 16:10
  warmer days that you kind of run the same pace that you usually
• 16:14
  would because it's still easy pace, but your heart rate's just
• 16:17
  5 beats higher than maybe it would be otherwise?
• 16:20
  Yeah, probably. I think the only time I go like,
• 16:23
  like I don't do them, I don't ever do them.
• 16:25
  They're normally average out at about 4:40 per K The first K
• 16:28
  will start at like 520 and the last one will maybe get down to
• 16:31
  420, but I don't particularly pay attention.
• 16:36
  The only time they vary a lot is if I'm really wrecked, I'll just
• 16:39
  struggle, struggle to get going. And then if I'm really fresh,
• 16:42
  I'll struggle to slow down. But otherwise I just, yeah, like
• 16:45
  you say, I'd probably end up running the same pace as what I
• 16:49
  always do and it's probably just slightly, a slightly higher
• 16:52
  effort. But I'm not really thinking to
• 16:54
  be honest. I'm just, yeah, I'm just sort of
• 16:57
  jogging to talk from the office. And yeah, yeah, not putting any
• 17:03
  emphasis on on them. To be, to be truthful, Thursday
• 17:08
  I, I jogged around midday just for my first run, working from
• 17:14
  home that day. And then in the afternoon, we
• 17:17
  had a threshold workout and it was it's the same pace at
• 17:25
  threshold and it's the same pace float.
• 17:27
  So a sort of RAF sort of gave the brief and it was sort of
• 17:30
  threshold tempo. So rather than sort of float the
• 17:33
  recoveries because the ratio is so high, you can sort of keep
• 17:36
  those recoveries or floats more on us.
• 17:38
  So yeah, 3 minutes, 2 minutes, one minute, 3 minutes, 2
• 17:42
  minutes, one minute was the where the reps and that were to
• 17:46
  sort of keep to be kept around. Yeah, not as much of a
• 17:50
  difference between your your on and your off average 310 pace
• 17:54
  for the 24 minutes. Yeah, I think it was like 32°
• 17:58
  when I started that workout. So it's pretty hot and you could
• 18:01
  sort of feel it like I just remember the second lap around
• 18:04
  manga not feeling super flash just because it was so warm.
• 18:08
  But yeah, got it done Friday. Just the usual.
• 18:13
  Yeah, sorry. Observation.
• 18:15
  I've only just thought this now usually like if you're tired on
• 18:19
  any session, it tends to be that Thursday one way struggling a
• 18:23
  little bit the most. So was this the case this week,
• 18:26
  particularly in the heat, or are we actually OK?
• 18:28
  Yeah, I just find it, it's sort of like off the back of like
• 18:32
  Tuesday, so much fun. We have such a good group and
• 18:35
  we're rolling reps and it's very easy to be engaged.
• 18:37
  And, and then Wednesday sort of steady like that with that
• 18:41
  steady run. And then into Thursday, I sort
• 18:43
  of just some a bit and it's the end of a working week.
• 18:45
  We're getting towards the end of it.
• 18:46
  So I generally find, and I'm often doing it by myself on a
• 18:50
  Thursday. So I just find it the hardest to
• 18:52
  get done and you sort of have to be engaged for up to 30 minutes.
• 18:56
  And yeah, I, I'm just finding them a little bit difficult at
• 19:00
  the minute, but sort of just get it done, I suppose.
• 19:03
  But yeah, that was much the same sort of tick the box rather than
• 19:09
  and yeah, just happy to have got it, got through it.
• 19:13
  Friday was yet the same commutes in and out of the office.
• 19:16
  So 9 KS in, nine KS out in around that 40 odd minutes.
• 19:23
  Yeah, I think I was particular, I was a bit slower on the way
• 19:26
  home, but I was probably just had an eye to the fact that we
• 19:29
  had a big workout to do on Saturday.
• 19:33
  So yeah, I think normally like when we're doing this sort of
• 19:36
  marathon specific block, we do a regular week of training and
• 19:40
  then every second week, every other week we do a like one of
• 19:43
  these sort of super sessions. But the way it's just because we
• 19:46
  sort of it's a bit more compressed with Maragami, we
• 19:49
  sort of just rolled a few of them together.
• 19:53
  And I've previously, I don't think the last time I did some
• 19:55
  of these training sessions, I wasn't doing them, certainly not
• 19:58
  back-to-back to back and I wasn't running.
• 20:01
  I think back then I was doing maybe like threshold on Tuesday
• 20:04
  and a longer steady run on a Thursday and just two jogs on a
• 20:07
  Wednesday. So this is sort of the most work
• 20:09
  I'm doing in a week as well as putting these workouts closer
• 20:13
  together. And I certainly felt that come
• 20:15
  Saturday. But we had it was 4 by 6 K at
• 20:19
  marathon pace with the 1K or marathon effort at with A1K
• 20:23
  float and yeah, sort of. Thanks.
• 20:29
  Yeah. And so I was, I was joined by
• 20:31
  Harry and Adam for this one. They were going to go at their
• 20:37
  pace, which was probably around that 335 per K for marathon
• 20:41
  effort. And then I was going to go
• 20:44
  ideally around sort of 315. But it's particularly warm and I
• 20:48
  was particularly tired. So I was sort of just conscious
• 20:51
  of that and conscious of not sort of overreaching and just
• 20:54
  getting it done. So got pasted.
• 20:58
  Oh, and I was very lucky to have you on the, my dad on drinks
• 21:02
  and, and, and you on the bike ride, which made a big
• 21:05
  difference because you, you'll see the, the laps that you
• 21:08
  joined me on were quicker. But yeah, the first 6K loop or
• 21:14
  6K effort, it was 321 average, the float was in 340.
• 21:19
  The 2nd 3K loop, oh and this is, it was a 7 kilometre loop we
• 21:23
  were doing which was which made things a bit bit easier.
• 21:29
  So yeah, second 6K was in 317, the float was in 348.
• 21:34
  Third 6K was in 321, float was in 350.
• 21:38
  Then the last 6K was in 3/14, the float's in 342.
• 21:43
  So yeah, got it done, sort of. My heart rate was a bit lower
• 21:47
  than what it would normally be for this workout.
• 21:50
  Managed to get it sort of going a bit towards the last Rep, but
• 21:52
  sort of happy I ticked it off. And yeah, it didn't feel.
• 21:55
  I was just feeling tired, but happy I got it done and yeah,
• 21:59
  happy I wasn't sort of completely in the bin by the end
• 22:02
  of it. Yeah, we managed a 10 minute
• 22:06
  cooldown job, which was a good sign.
• 22:09
  I went. Will you fucking keep still and
• 22:10
  stop making? Joking noise the China listener
• 22:24
  to calf Come here Dean. That's some we could train and
• 22:33
  that's some we could train him with the heat, like when you
• 22:39
  take the heat it. Could have sounded like
• 22:43
  anything. Yeah, a dildo gun.
• 22:52
  Sorry. All right.
• 22:52
  I know what you did. You can just hear you're just
• 22:56
  picking up this dull, all right? Yeah.
• 23:01
  But yeah, with the that's some week of training when you take
• 23:04
  the heat into account because last week was so warm and humid.
• 23:07
  Yeah, I was, I struggled, yeah. Yeah, I was happy to get
• 23:11
  through. And you sort of know it's sort
• 23:13
  of, we're close to it cooling off, so you're sort of just
• 23:16
  hanging out for that better weather.
• 23:17
  But yeah, happy to get it done. So no thanks mate.
• 23:20
  It will probably cool off for the taper.
• 23:23
  Yeah, exactly. Just in time, but yeah.
• 23:28
  And then it was just finished. I sorry, Ron.
• 23:31
  I was going to say, when I when I first joined you on the bike,
• 23:34
  I was hesitant to get in front of you because it's so hard to
• 23:38
  know what sort of speed you go. And when you're on a bike, I
• 23:40
  didn't want to either slow you down because you would maybe
• 23:45
  naturally just start running the same speed as the bike or make
• 23:48
  you run too fast either. So at first I was like, I'm just
• 23:52
  happy to sit behind you and kind of keep you company.
• 23:56
  And then when I said to you, do you want me up front?
• 23:58
  And you were like, yeah, go on. I was like, shit, best keep this
• 24:02
  pretty consistent now. So I've never been so in tune
• 24:05
  with kind of what speed my legs were rotating through the
• 24:08
  pebbles and how much like inches of power I was putting through
• 24:11
  it. It makes such a difference, like
• 24:15
  if you're able to set a set a pace where I can sort of run
• 24:19
  like off the shoulder of the bike, it just like sort of drags
• 24:23
  you along without you overreaching.
• 24:25
  But yeah, as soon as you put in slightly too much, you just drop
• 24:28
  me straight away. So you'll notice because I just
• 24:30
  won't be there. But it was those two reps that
• 24:33
  you were able to do that, particularly on that back
• 24:35
  straight. And Adam was sort of saying like
• 24:37
  that loop was good, sort of where we started from that deep
• 24:43
  water. It's a deep water point reserve
• 24:46
  on that way out to sort of the first bridge, you're sort of on
• 24:50
  that footpath with pedestrians and you've just taken a drink
• 24:54
  and you're sort of pretty engaged.
• 24:55
  It's only a chaos. So then you cross the bridge and
• 24:57
  then that other section of like longer PSP is like that's
• 25:00
  probably the only part of the loop where you sort of can lose
• 25:03
  your way a little bit. Like it's harder to engage.
• 25:05
  Whereas with you along there, it's like it was heaps easier.
• 25:09
  And yeah, I was noticeably quicker whenever you were able
• 25:12
  to to help, which was, which was, yeah, really much
• 25:16
  appreciated. Yeah, when I rode just straight
• 25:21
  into the back of those two people walking.
• 25:23
  Yeah, I clipped someone. I did apologize, but it was a
• 25:27
  thick hedge. I had nowhere to go other than
• 25:29
  into the hedge. Yeah, I was.
• 25:34
  I was unsure as well, like kind of, I think that was maybe the
• 25:37
  third Rep or the start of the fourth one, like because we
• 25:41
  weren't really speaking to each other.
• 25:42
  But I knew that obviously you were just getting the work done.
• 25:46
  So I didn't know how hard you were working.
• 25:48
  And then when you ran into the back of that woman and turned
• 25:50
  around and said, I'm so sorry. I was like, yeah, OK, you must
• 25:53
  be pretty comfortable here. Pledging.
• 25:58
  Yeah, no, it wasn't all out yet, so that was good.
• 26:02
  But yeah, so workout ticked off 90 minutes on Sunday.
• 26:07
  Just nice and easy. And yeah.
• 26:11
  So that was 160 KS for the week or?
• 26:14
  Some people would say 100 miles A. 100 miles dare dare we say?
• 26:18
  Yeah, actually it is a little bit hypocritical of us to say
• 26:22
  that really, isn't it, because we have been referring to Dean's
• 26:24
  weeks as 100 miles. Never again.
• 26:30
  Did did you receive some backlash personally for that one
• 26:33
  hour nor? Yeah, because I I actually, I
• 26:37
  like, I can't see why they use miles, but I just think using
• 26:40
  kilometers is like more modern and better.
• 26:44
  So yeah, some of my points weren't didn't make that much
• 26:48
  sense. But yeah, I still stand by
• 26:52
  kilometers is better than miles. The underlying principle
• 26:54
  remains. Yes, don't back down.
• 26:58
  So that is what your 7th week of like big mileage and stuff,
• 27:03
  Dean. 6. I.
• 27:06
  Think, yeah, I sort of, I had a bit of a false start at the
• 27:10
  start of the block, got gastro or whatever.
• 27:12
  So I think the first week wasn't as big.
• 27:14
  But yeah, so this is 6/6 solid weeks.
• 27:17
  So what do we have two more coming up and then we can start
• 27:21
  to taper down in the last, yeah, two weeks.
• 27:25
  So yeah, bridge, bridges this Sunday all going well and yeah,
• 27:30
  I won't be super fresh for it, I don't think, but hopefully still
• 27:34
  have a bit of a bit out. We can't start making excuses
• 27:38
  now when it's coming into race, we can't.
• 27:43
  See race one of us. See race week, Yeah.
• 27:48
  What sort of volume reduction will you look to make or just be
• 27:51
  a reduction in intensity? Yeah, I'll probably not do as
• 27:56
  much of A workout on Thursday, but that'll probably be the
• 27:59
  first time I do anything different.
• 28:01
  I'll still probably run as per normal, two runs on Friday and
• 28:05
  then Saturday. Just see how I'm feeling.
• 28:08
  I think as to how much I do on Saturday.
• 28:10
  But yeah, not much will change other than the fact that like on
• 28:13
  a week, on a regular weekend we normally are doing about 60 KS
• 28:18
  are running. I suppose even if I do maybe 20
• 28:22
  on Saturday I and maybe do 30 odd on Sunday still be a
• 28:26
  slightly lighter week I'm guessing.
• 28:29
  Yeah, and for contacts, I think most people will have picked up
• 28:32
  on it, but Dean's racing, well, yeah, racing, you are on it,
• 28:37
  Racing 10K this Sunday in Perth Bridges, which I also have an
• 28:43
  entry for, but given the current situation, I can't even look as
• 28:48
  far ahead this Saturday. So I've certainly won't be
• 28:51
  racing it, but someday rather. But I might look to include it
• 28:55
  as part of my workout because I've already paid for it.
• 28:59
  But we'll see. So that concludes the training
• 29:03
  week. We best get on to Marie Plant
• 29:05
  then. Did any of you have a stand out
• 29:07
  race slash results here, which you wanted to talk about what
• 29:11
  you thought was like interesting to watch?
• 29:13
  We'll start with them. Yeah, I'll go with the men's 5K
• 29:21
  and stand up performer was our guy Seth O'Donnell.
• 29:26
  Again, what did he he ran 1314 or something, maybe faster, but
• 29:33
  the way he took it to Kai Robinson, who for those who do
• 29:37
  not know is a professional athlete.
• 29:39
  We're on OAC Europe and he's based out in Boulder in America,
• 29:45
  Colorado. And yes, Seth Donald just took
• 29:48
  to him in the last 1200 meters and at one stage, like he always
• 29:52
  knew Kai was going to come back at him with junior acts.
• 29:55
  Settle down. I gave it as all.
• 29:57
  And yeah, I thought it was really cool to watch.
• 29:59
  You guys, yeah, that was my favorite race, too.
• 30:01
  Yeah, yeah. There was a point like you guys
• 30:04
  in. Oh, I was just gonna say the
• 30:06
  setup of the race, like Max Shervington.
• 30:09
  So like Perth guy was cool to see him sort of setting the race
• 30:13
  up. So he was sort of on pacing
• 30:15
  duties at the start. And what, what, what paces were
• 30:19
  they hitting? Was it 65 seconds the lap, but
• 30:23
  he was like because they were going to they were doing 240 per
• 30:26
  K, weren't they? Yeah, it has to be quicker,
• 30:28
  wouldn't it? No 64 right, because 646432.
• 30:33
  So because they were pretty much smack on 240 per Ki think which
• 30:37
  is 1320 pace and they just looked like he was like metro
• 30:41
  now. He looked so smooth and they was
• 30:44
  it the first 2 1/2 KS right was he took them through or
• 30:48
  thereabouts 2.42 point 6 and then it was Andre wearing took
• 30:53
  them through maybe another lap maybe and then it was.
• 30:56
  And then? It was like, it's very generous,
• 31:02
  but yeah, but yeah. And then the race sort of
• 31:06
  started and then it was sort of who's going to take the race on.
• 31:10
  And were you guys both thinking based on what you'd seen from
• 31:14
  like Seth's race races recently solo and knowing that there's a
• 31:18
  couple of guys in there that are probably going to close quicker,
• 31:21
  albeit that he ran 3336 in the dark the other night.
• 31:25
  But you're sort of like, he probably needs to go early and
• 31:27
  you're sort of hoping he does, but no one normally does.
• 31:31
  Yeah, I think he'd done it so well, like he knew, he read the
• 31:34
  race so well, like wait, I think he put in the pace load to like
• 31:39
  a 67 lap and then he knew, like he picked it up then and he went
• 31:45
  around a couple of lads and he then he ran a 61 or something.
• 31:48
  So he had, he'd had like a three meter 4m gap on Kai Robinson.
• 31:51
  But Kai never let that like elastic band break.
• 31:54
  He was always there. But umm, yeah.
• 31:57
  Like as regarding how well set, like could he have done anything
• 32:00
  else? I don't think so.
• 32:01
  Like he ran to the best he could.
• 32:03
  Like there's no way he could have backed Kai any other way.
• 32:06
  Yeah, and Kai Robinson. Literally.
• 32:09
  Oh yeah, I was just going to say Kai Robinson.
• 32:11
  Literally it's just come off the back of winning a bronze medal
• 32:14
  at world indoors. So like the guy who he's trying
• 32:17
  to run off his feet. So like in the, you know, some
• 32:19
  outrageously good fitness, right?
• 32:22
  So pretty cool that he was able to at least sort of try and make
• 32:26
  a move And and nearly like he the fact that he created a gap
• 32:29
  on him, created separation mean means that I think he wasn't
• 32:32
  completely comfortable, right. So it was very cool.
• 32:34
  Yeah. And the fact that he left it and
• 32:36
  so the last lap to kind of go past them again kind of the
• 32:41
  shows the respect that he had he had for the move because he just
• 32:44
  he covered it and watched it for like OK or something rather than
• 32:48
  yeah. And I think Seth there basically
• 32:51
  is and himself 2nd place, hasn't he?
• 32:53
  Because when you look at the field like he could have easily
• 32:57
  finished 5th, 6th, 7th if he had to just sat in and they had
• 33:00
  about like a little banner because you've got like Brian
• 33:03
  thanks Sam Clifford as a pain and Sam Parsons, like so many
• 33:07
  good athletes in the field and through like Seth's tactics and
• 33:11
  taking it on by himself there. He's kind of ensured that he got
• 33:16
  that second place and like that's the fault of the other
• 33:19
  athletes because none of them went with the move besides Kai.
• 33:22
  That whole event though, like that 5K compared to any other 5K
• 33:26
  is just incredible. Like because they had one in
• 33:29
  Adelaide what, a month or so ago?
• 33:32
  But this was like on another level, wasn't it?
• 33:35
  I've seen someone say as well like this time last year or that
• 33:38
  effect last year Seth ran like 14 low for APB and he's now just
• 33:43
  ran 1314. So like when you consider like
• 33:47
  the level that you're already at to run 14 low and then he's
• 33:50
  taken like 50 odd seconds off in a year, it's just pretty crazy.
• 33:54
  That's. Crazy gives us hope.
• 33:56
  Well, I could do with 50 seconds in a year.
• 34:00
  I could do it like a minute. The, the race, what I was going
• 34:04
  to speak about, what kind of stood out to me was the, this is
• 34:07
  bad now because we, we're doing both men's races.
• 34:10
  But anyway, they're the ones that have stood out to us, not
• 34:12
  because we're just favouring men.
• 34:15
  I can. I'll do a different one.
• 34:17
  OK. Yeah.
• 34:18
  Sorry. No, no, you go, Ryan.
• 34:19
  But I'll, I'll, I'll, I'll. I'll do a third race after you.
• 34:24
  Well, you go now, then we'll make it an A man's sandwich.
• 34:27
  We'll go man, woman, man. We well did you.
• 34:34
  Yeah, we. Pushed up.
• 34:37
  It didn't. Do anything about that?
• 34:47
  The women's 1500 did you guys? I'm not sure if you watched.
• 34:52
  It was won by Claudia Hollingsworth.
• 34:55
  And I thought that was a very good race because it was sort
• 34:57
  of. Oh, and nice job by Ryan in
• 35:00
  terms of putting on the through the socials who who to pick and
• 35:05
  creating engagement and sending the links through that.
• 35:07
  That was cool because I was sort of watching that live and then.
• 35:10
  Yeah. And by getting us to think about
• 35:12
  who to pick gave you sort of like a horse to back in each
• 35:16
  race, you know, like it was, it was exciting.
• 35:19
  And I felt like that was a tough race to pick because you had
• 35:23
  people sort of coming off of world indoors.
• 35:28
  You had like some Ethiopian ladies in the race.
• 35:32
  And then have, I don't know if you've watched some of like the
• 35:35
  recent like National, like the nationals going into the
• 35:37
  Olympics last year. But like Claudia was always
• 35:40
  like, if there's like 100 metres to go in a race, And this was
• 35:43
  even particular in the 8 hundreds where a lot of the time
• 35:45
  you're tying up, she always seems to find like particularly
• 35:48
  in that last 50, like another gear, like really like springs
• 35:51
  off the track and and closes really well.
• 35:54
  And you could sort of see it with like 150 to go in.
• 35:57
  So she's running in a 1500, she's 100m runner.
• 36:00
  And so it's not typically her distance, but she was sort of
• 36:03
  hanging tough with all the 1500 meter runners and still looking
• 36:06
  pretty comfortable. And you're sort of like, I think
• 36:09
  if she's still there with like 100 meters to go, she wins.
• 36:11
  And yeah, sure enough, like with 50 to go, she just faults passed
• 36:15
  everyone. And I thought that was just a a
• 36:17
  fun race. And she's just very good at
• 36:19
  executing races and staying patient, finding a gap.
• 36:23
  And yeah, it was it was cool. What did you guys?
• 36:25
  Yeah, when she pulls, when she pulls out, Why?
• 36:28
  You're thinking like, here we go, aren't you?
• 36:30
  But Sarah Billings kind of responded a little bit, didn't
• 36:33
  she? And Claudia had to almost go
• 36:35
  again or like kind of find the second kick and she just makes
• 36:39
  it look like so smooth, like the girls in behind are like driving
• 36:43
  with everything they've got and she's just kind of striding
• 36:46
  away. It's crazy.
• 36:47
  She's got such a mad form as well as I haven't been.
• 36:50
  I was putting my finger on it, but I reckon maybe she got like
• 36:53
  more of a heel strike than some of the track runners.
• 36:56
  But I don't know. She's so talented.
• 37:00
  You could see what, like 150 when she was like winding up.
• 37:03
  You're like, yeah, she has got it.
• 37:05
  She just deals with Atlantic so well.
• 37:09
  Well, I could have Sarah Billings.
• 37:10
  That was a really good run from her.
• 37:12
  I wouldn't have put her second in that race by just looking at
• 37:14
  the start list. Yeah, we did have, just
• 37:19
  referring back to Dean mentioned the Instagram and stuff there.
• 37:24
  46% of those who voted went for Claudia.
• 37:27
  So I mean, she was the top pick, but obviously she's got less
• 37:30
  than half, half of the votes. So still people were fancying
• 37:34
  Abby and Sarah and then I didn't have any more options, so I just
• 37:38
  went with the other. But there was still 1/4 of the
• 37:41
  votes went to other. So yeah, it just shows how like
• 37:44
  kind of open that race still was.
• 37:46
  Actually, I think Dan Barnes responded and he said was
• 37:52
  sleeping on London Hall. And I responded to him and said,
• 37:56
  all right, I'll take your aunt. She, she won't podium.
• 38:00
  And then and then you probably wouldn't have noticed this
• 38:02
  because you wouldn't have been focusing on London Hall.
• 38:04
  But obviously I was watching it like that.
• 38:06
  She wouldn't know him and I'll be called.
• 38:10
  Well, she got kind of stuck on the inside a little bit.
• 38:13
  And then like Sarah and Claudia obviously pressed on.
• 38:17
  And then because Abby's like kind of given up towards the
• 38:20
  end, Lyndon's like literally came over the top of that on the
• 38:24
  line. I've replied to Dan said we'll
• 38:28
  call it a draw, but yeah, that was a good race.
• 38:34
  So the race I was going to speak about was the men's 1500 because
• 38:38
  there was quite a lot of expect. I don't know about expectation,
• 38:41
  but people were intrigued to see how Cam Myers would go because
• 38:45
  obviously he was probably the favorite.
• 38:47
  But there's still such a good field as well.
• 38:49
  You had Adam Spencer who won nationals last year, I think
• 38:53
  Jude Thomas who's obviously just won the 3K and is flying and
• 38:57
  then you've got Matt Ramsdon from WA in there, pit ball
• 39:03
  Santana, like there's just so much depth here.
• 39:05
  But the kind of expectation was that Cam was going to go and
• 39:09
  make this race his own and win it.
• 39:11
  And then you see like straight away he kind of flies off the
• 39:15
  line and sits right in behind the pacer.
• 39:17
  So you're like, jeez, fair play. Like he's having a good crack at
• 39:21
  this. He's not letting anyone else
• 39:23
  dictate it. He's not just going to sit at
• 39:24
  the back and try and come over the top of them in the last 100
• 39:27
  meters. Like if he's going to win this,
• 39:29
  he's going to be the one who decides how it's run.
• 39:32
  And they actually mentioned the pacer like at the start that he
• 39:35
  was only like an 18 year old guy.
• 39:37
  And I think he nailed the first lap.
• 39:39
  To be fair. I was like fair play once they'd
• 39:42
  like said who he was and he was only 18 years of age.
• 39:45
  I was keeping an eye on on his split.
• 39:47
  I think he ran it maybe a 62. That's maybe why I had 62 in my
• 39:51
  head and he nailed it. And then I don't think he's
• 39:54
  shown the second lap split, but he must have slown ever so
• 39:58
  slightly. And Cam was like arms in his
• 40:01
  back, like asking him to step off the track because he was
• 40:04
  obviously just so fired up when he wanted it to be fast.
• 40:08
  And I was thinking from that point maybe.
• 40:11
  Has he just expended like a little bit of energy that he
• 40:14
  shouldn't there and then dropped out mentally or something
• 40:17
  because like he was fully arms flailing around the air and you
• 40:21
  could see he was like visibly upset.
• 40:24
  But then from that fair place, let me settle back in and just
• 40:26
  kind of drove on from there, push the pace and wound it up.
• 40:30
  And Adam Spencer, the guy who ended up finishing second, did
• 40:34
  try and take it to him a little bit up the last 100 meters.
• 40:39
  The knee kind of closed the gap a little bit.
• 40:41
  And you thought, oh, but then Cam Cam responded and kind of
• 40:44
  drove home strongly to win in 334.98.
• 40:49
  And then did you have any other observations on that race?
• 40:52
  I heard in the interview afterwards that his coach was
• 40:57
  sort of like saying, because I think Peat Bowl and there was
• 41:01
  some like fast guys in there. And his coach, like Dick Telford
• 41:05
  was basically gave him the brief of like, go to the front, run
• 41:09
  hard and you'll be too strong for them.
• 41:12
  And he sort of said like he wasn't sure if that would be the
• 41:16
  right play, but he sort of did as instruction instructed.
• 41:19
  And he's like should never doubt Dick, Dick, Dick.
• 41:21
  No. So yeah, it was.
• 41:24
  That was a cool reflection from him on that.
• 41:27
  Quick question, what do you do if you're Ali Hor?
• 41:29
  You mean from now or in that race?
• 41:32
  Like from now after not getting out of the heat in the world
• 41:36
  indoors, running relatively poor there in Melbourne, Nationals up
• 41:41
  in two weeks, but he's not going to make the team for the World
• 41:44
  Championships in September. But lots of things.
• 41:47
  At the moment anyway, Yeah, I don't know.
• 41:48
  I like, I feel like, say, when he was like Commonwealth Games
• 41:54
  champion and in the top few in all those Diamond leagues, he'd
• 41:59
  had such a streak of consistency.
• 42:01
  Like, and he sort of talks about that like he never had the same
• 42:04
  run of injuries as like, you know, like the guys on that
• 42:07
  coffee club like Geordie Beamish and Morgan McDonald often seem
• 42:11
  to struggle a bit with injury, whereas he'd never really had
• 42:14
  any. And then he sort of had this
• 42:16
  pretty poor run of like 12-15 months of injury.
• 42:19
  So I just think he needs to sort of find a consistent streak of
• 42:23
  training. Like he'd just a really good
• 42:25
  amount of training before he finds race, his good race form
• 42:30
  and everyone, the problem is everyone's getting so fast.
• 42:33
  Like with all every, with all these standards getting so
• 42:36
  quick, you have to run so fast at every race to be competitive.
• 42:40
  And everyone's so close to needing to run a standard that
• 42:42
  everyone's just getting so good. So like I think when he ran, he
• 42:46
  ran some one of those like Milrose games or something and
• 42:49
  he was actually like very close to his PB at indoors like a
• 42:52
  month or so ago. But the problem is if you're not
• 42:55
  improving or you're only just getting back to fitness you were
• 42:57
  once at a few years ago, it sort of doesn't stack up anymore.
• 43:00
  So I just hope I'm just optimistic that another 6 or 12
• 43:04
  months is fitter again. Yeah.
• 43:06
  I mean, when you say change setup, it sounds drastic, but
• 43:10
  given the context that like he's kind of voiced his own concerns
• 43:14
  about the setup, hasn't he? And then kind of all this is
• 43:17
  going on like he's finishing 4th in what's largely a domestic
• 43:22
  race. Like he's obviously not going to
• 43:23
  be happy with that. So we'll be interested to see
• 43:26
  how it plays out. But like that injury he got was
• 43:29
  like last. When was that was ages and ages
• 43:34
  ago. Like that's a well past him he
• 43:36
  should. I don't know.
• 43:37
  No excuse, you reckon? Not well, not really like yeah,
• 43:42
  so interesting to see what happens or where he goes from
• 43:45
  here. It really be interested in how
• 43:47
  he does in Nationals because he sort of has to do it on there.
• 43:50
  And he's here for national, that'll be in Perth 2 weeks,
• 43:53
  yeah. Yeah, it's boiling over nicely,
• 43:56
  Nationals. It sounds like a lot of people
• 43:58
  have got it kind of on the calendar, which is exciting for
• 44:02
  us. Like is your man Adam Spencer
• 44:05
  and Kye Robinson here? They sticking around.
• 44:07
  Yeah, I think Kye Robinson said he was.
• 44:09
  I know Kye is. That's good, get them into rec
• 44:12
  lab on The Saturdays. Yeah, if if you just said a
• 44:18
  couple of years ago to Ollie Ho that he was lining up in a 1500
• 44:23
  meter race in Australia where Stewie wasn't on the start line
• 44:27
  and he's going to finish 4th, he'd probably say, well, I'm
• 44:29
  going to pack it in then. Like, how's that?
• 44:32
  He'd expect to like win that race, wouldn't he?
• 44:35
  But time's a change because Stewie's not even on the start
• 44:37
  line. I was heard as well.
• 44:41
  I don't think Stewie is going to be doing nationals.
• 44:46
  I think sounds like he's having a bit of a reset from training
• 44:49
  and stuff and maybe go getting fit to go to Europe, the
• 44:53
  European summer in the winter. What event does he even do now?
• 44:56
  He can't do 1500 anymore can he? He must be up to the 5K Stewie.
• 45:00
  You'd think he has to give her give her a crack rather than the
• 45:03
  5th just going to the front on the 50 and every time, wouldn't
• 45:06
  you? Or.
• 45:07
  Jump up to the half right. So then one of the other events
• 45:13
  that was going on of interest to us was the women's 3K where,
• 45:18
  Dean, how did you call this winner?
• 45:19
  I mean, I know she was Ethiopian.
• 45:21
  So like she's a she's a deaf, but I don't think I'd I'd heard
• 45:25
  the reference a Bellaney. Just deep study of the form
• 45:29
  card. No, I, no, I just, I just knew
• 45:35
  that that generally if they Ethiopians are rocking up,
• 45:38
  they're going to be in good shape.
• 45:39
  And yeah, my, my money was on them to go 1-2 and I just, I
• 45:46
  just picked 1. Thought Georgia had a bit of jet
• 45:48
  lag from China in the legs so that was a it was a good run by
• 45:54
  George. Just finished second, wasn't it?
• 45:55
  She's split the Ethiopian hair there.
• 45:58
  They were first and 3rd and then I did notice that kind of on the
• 46:03
  bell mode. I don't know if any use picked
• 46:06
  up on it, but more the sky ring. I think she was like in fifth,
• 46:10
  maybe at the bell or something because I noticed the grimace on
• 46:13
  her face and I thought, oh shit, I'm going to keep an eye on her
• 46:16
  because she could be going backwards here.
• 46:19
  And then like when they came through the line, she actually
• 46:23
  finished fourth when she got past Rose Davis, who's obviously
• 46:26
  like an incredible closer. And it's what wildfire like.
• 46:30
  She must really be able to suffer based on how she looked
• 46:33
  with 400 to go and she's managed to come out of the top of Rose.
• 46:37
  Yeah, I was looking at her as well.
• 46:39
  Actually. She was hurting from a long way
• 46:40
  out because she was just at the back of the three of them girls
• 46:43
  who were leading or the four? No, the three.
• 46:47
  So yeah, for her to hang on and to even get Rose, that's that's
• 46:51
  pretty impressive. Just going to try and look at
• 46:54
  the pole or whatever from that. We actually had your brother
• 46:58
  Owen responded to this one, he said.
• 47:00
  Owen Smith for the women's. Which one?
• 47:03
  Neither. Niall.
• 47:04
  Yeah. Funny boy.
• 47:11
  But no one besides Dean actually called that winner.
• 47:13
  To be fair, there's a few people saying Georgia and then
• 47:16
  obviously Owen Smith, but yeah. I wouldn't be near that one.
• 47:22
  Their women are moving. And then I guess is it the last
• 47:27
  one? I mean, it's a Sprint, so it
• 47:30
  doesn't. Yeah, I'll I can fly through it
• 47:31
  if you want. It's.
• 47:32
  Still a bit at the start of the night, wasn't it?
• 47:34
  Yeah, go go 17 year old he all the hype about him and he
• 47:41
  bottled it basically not money messing.
• 47:43
  No, he's that was his fourth fastest time ever.
• 47:47
  But the guy who beat him came 2nd or did he win in the world
• 47:51
  indoors? I think he was.
• 47:53
  He won. Second by 100th of a second.
• 47:55
  He was second, yeah. Yeah, so he's like he got beaten
• 47:58
  by a good lad, but like for Go Go, I think that's his first
• 48:01
  senior race or something like that.
• 48:04
  So like, the only way he's up, really.
• 48:06
  Yeah, I'm no Sprint expert, but maybe he looked a little bit
• 48:09
  tight like he, you know, like with with his like when he
• 48:11
  really opens up in that second in like you know how he opens up
• 48:15
  late. I expected him to look quicker
• 48:17
  in that 2nd 100 but he didn't. But maybe that's because of the
• 48:23
  competition he was against. Like it wasn't against school
• 48:25
  kids. Yeah, he's normally way out
• 48:27
  ahead. Did you see that slow MO of him
• 48:30
  from the other week where they like zoomed in on his on his
• 48:33
  toes and his strike? I was like what the he's got in
• 48:37
  the Euro Ground contest. His heel doesn't hit the ground.
• 48:41
  He's like, he just like levitates on his toe.
• 48:42
  It's crazy. They literally just like flex
• 48:45
  the track and his hands feel like.
• 48:49
  His hands come up like the side of his head.
• 48:51
  It's weird. Yeah.
• 48:54
  What it feels to run a 22nd 200, we'll never know.
• 48:57
  And. That's that is the fact.
• 49:01
  We'll never know what it feels to run a 26 second 200, never
• 49:04
  mind a 22nd. Yeah.
• 49:10
  So then the other set of results was the 10 which had touched on,
• 49:14
  was it 10,000 meter track event in the US?
• 49:18
  I think this is put on by sound running.
• 49:20
  They usually do one which is a bit set up every year, don't
• 49:24
  they? And like, people fly in from
• 49:25
  Europe, obviously from the US and from all over the place
• 49:29
  because it's one of the only kind of 10,000 meter meets
• 49:32
  worldwide where there's, I guess, an opportunity to run
• 49:36
  really fast in a deep field and chase these crazy qualifying
• 49:40
  times. So did did you manage to watch
• 49:43
  it in the end Dean or not? Yeah, I watched the entire
• 49:46
  women's race and then, yeah, pretty much all of the men's
• 49:49
  race. Yeah, it was good.
• 49:53
  The, I think the weather maybe because it's so hard, right?
• 49:56
  There's only a few 10,000 meter races.
• 50:00
  Like I think the, the qualifying standard for the sort of world
• 50:03
  champs and Olympics for 10K is like even tighter than some of
• 50:07
  the other events because they only have a, it's a straight
• 50:09
  final rather than heats. And so they don't have a field
• 50:12
  of like I think in the 5K it might be 45 odd athletes or
• 50:17
  thereabouts. And then with the 10K straight
• 50:20
  final of 25. So it means the qualifying
• 50:23
  standard super tight. And so this is one of like the
• 50:25
  few races that people sort of target because it's got like the
• 50:28
  pacing lights and generally the weather's pretty good.
• 50:31
  But the commentators were sort of saying it was a bit tough,
• 50:34
  the weather. And I think the they sort of set
• 50:37
  the pace lights at 30 flat. And Shelby Houlihan was like the
• 50:41
  main pacer, and I think she was she gets.
• 50:45
  She gets a mention every week doesn't she?
• 50:46
  Was was was run she get a mention?
• 50:49
  Next week as well. Well, I don't know if we'll be
• 50:52
  able to 'cause I think she's run.
• 50:53
  Hasn't she got a start in the in the first of the?
• 50:58
  What's the? Grand Slam.
• 50:59
  Track Grand Slam, Does she? Oh, maybe she doesn't.
• 51:02
  Maybe. Sorry, I could be.
• 51:03
  I could be off that. That was probably, I think it
• 51:05
  was. It was mentioned.
• 51:08
  The Grand Slam track was mentioned as they were as they
• 51:10
  were racing, but I think that was because Elise Cranny was
• 51:15
  who. Shelby.
• 51:16
  Hall and pacing. If they're trying to build like
• 51:19
  a little bit of their heroes and villains type play card, she
• 51:21
  like just feeds into it perfectly and she is like a
• 51:24
  challenger because they've got like what is it the the races
• 51:28
  and the challenges or something? It seems like they're going to
• 51:31
  make these challenges like kind of like the the villains.
• 51:34
  Sorry. But yeah, in terms no, no, all
• 51:36
  good. Yeah, In terms of their women's
• 51:37
  race, they sort of what fell off pace not or not super early,
• 51:42
  like after the pacemakers had stepped out, they didn't, they
• 51:45
  couldn't, I think they struggled to hold the pacing lights and
• 51:48
  the the sort of winners were in 3036 and 3038.
• 51:54
  So at least Cranny, who I think is a former teammate of that,
• 51:58
  Shelby Houlihan was the winner. And there was an Aussie, Lauren
• 52:03
  Ryan, she was in 3058. So just snuck under 31 minutes,
• 52:06
  which is pretty impressive running, particularly when it
• 52:10
  was sort of wasn't a wasn't a perfect night.
• 52:13
  And so given those sort of commentary on it being a little
• 52:16
  bit warmer and humid, you sort of sort of dampen the
• 52:19
  expectations of what the men's race would because you're sort
• 52:22
  of like, you know, what are they gonna, what are they gonna throw
• 52:26
  up? Noting that the the men's
• 52:28
  standard, so the women's standard was 30/20 for Tokyo
• 52:34
  world champs. And I think the men's standard
• 52:35
  is, I think it's 27 flat. But yeah, that was sort of well
• 52:42
  set up. There was like a big group sort
• 52:43
  of attached to the to the pacemakers.
• 52:47
  And I had to cut away through the middle of it.
• 52:50
  But when I came back for like the last sort of four or five
• 52:53
  laps, there was a group. Graham Blanks, do you remember
• 52:58
  the the Harvard NCAA champ and went to the Olympics in the 5K?
• 53:07
  He was a pretty gutsy runner. He was on the front doing like a
• 53:10
  lot of the work. So he's just turned pro, the New
• 53:13
  Balance, I think. And so he was on the front, I
• 53:17
  think pretty conscious of trying to hit the standard because he
• 53:19
  just ran the standard in the indoors for the 5K.
• 53:22
  And so I think he was trying to tick off the standard for the
• 53:24
  10K. And so he's sort of, yeah,
• 53:27
  holding that pace. And then there was four guys
• 53:31
  behind him, One South African. I, I don't know how you say it
• 53:36
  like Will will shoot Will, but he's like.
• 53:40
  Adrian Widdleshoot? Yeah, he's African, isn't?
• 53:43
  He yeah, yeah. And then and then have our man
• 53:46
  have Tom Samuel was in there and his new he it looks like he's
• 53:50
  just turned pro for Hoker, I think.
• 53:52
  But he's like the New Mexico athlete that we sort of have
• 53:55
  ties to. And then his teammate or maybe
• 53:58
  now former TIP teammate Kip Karui, sort of a new addition to
• 54:02
  that New Mexico team. They were them along with Tehan
• 54:07
  Bakili, who's like a like well known top Ethiopian runner.
• 54:11
  They were sort of sitting on the back of Grand Blanks.
• 54:13
  And then it's sort of the pace picked up with a couple laps to
• 54:15
  go. Grand Blanks got dropped and
• 54:18
  then it was just those four and yeah, Habcom sort of came
• 54:24
  around. Adrian will shoot in the in the
• 54:28
  final straight, but then that kick crew, he kicked over the
• 54:30
  top and got the win and they all, they all finished in the
• 54:33
  top four were 2650 to 2652. So they all ran under the
• 54:38
  standard and Grand Blancs ran under the standard as well 2657.
• 54:42
  So that's five guys when there's only like I think you, I doubt
• 54:46
  there'll be more than 15 people that sort of run that auto
• 54:49
  qualifier of sub 27 minutes. So that's like a third of the
• 54:53
  Tokyo field there in that race. And that's why that race is
• 54:56
  probably so important for people wanting to qualify, because the
• 55:00
  other way you'll want to get in is on ranking points.
• 55:04
  The race will be buzzing that like a fair few people had run
• 55:08
  the standard, won't they? Because that I guess would be
• 55:10
  big for them to claim that it gives them like help with the
• 55:13
  status. Yeah, because it's like this
• 55:15
  one. And is it that Stanford
• 55:17
  Invitational that the the the races.
• 55:19
  So yeah. So then there was the British
• 55:22
  one, wasn't there the night of the 10,000 PBS, but I remember
• 55:25
  hearing that the having a year off or something, which I don't
• 55:29
  know, sounds a bit mad but won't be happening this year.
• 55:32
  Yeah, it sounded like it got a bit political with British
• 55:34
  athletics getting involved. So that's that in terms of race
• 55:38
  results this week, the only other thing I had down on the
• 55:41
  running news was that Sydney marathon have just, I don't know
• 55:45
  if it was today or yesterday confirmed the Australian only
• 55:49
  prize money. I don't know if you picked up on
• 55:51
  that this morning. So they're going with 135K as
• 55:56
  like the total prize money plot, which is obviously a lot of
• 55:59
  money. And that's split equally across
• 56:02
  the men and the women. I think 30K for 1st 20 K 2nd 10
• 56:07
  K 3rd, 5K fourth and 2 1/2 K 5th.
• 56:12
  So I think obviously that's unreal because it's it's, it's a
• 56:15
  lot of money. It's going to incentivize some
• 56:18
  of the the best people in the country to go and race it.
• 56:20
  But what's all, what's good about it is a lot of the time
• 56:24
  there's a big drop off from like 1st to 2nd to 3rd, which is good
• 56:28
  because obviously it incentivizes people to win.
• 56:31
  But with this one, it's kind of nicely broken down so that
• 56:36
  people who potentially are the very best, they're still going
• 56:39
  to be looking at it and thinking I could go run that and get paid
• 56:43
  10 grand or five grand for finishing third or fourth.
• 56:47
  So it's not just going to incentivize one or two people.
• 56:50
  It's going to be like 6-7, eight people who are going there I
• 56:53
  think, and there's a payday on offer for them.
• 56:55
  Yeah, it's cool. Should be a fun race.
• 56:57
  Like it's already got a heap of height being a first year, it's
• 57:01
  a world major and it's Australian national champs.
• 57:04
  So yeah, keep chokies running the field.
• 57:08
  The elite fields will just be ridiculous.
• 57:11
  And it sounds like they're doing a good job in terms of looking
• 57:15
  after the Australian athletes because I think what's not being
• 57:17
  a focus during their candidacy period.
• 57:19
  So yeah, it's very cool have. They announced how much is that
• 57:26
  the prize money for the Australian winner or the prize
• 57:29
  money for the outright winner? That's just the Australian only
• 57:32
  prize money. So there's there'll be prize
• 57:35
  money for the top whatever. But this is, yeah, you, if
• 57:38
  you're an Australian resident, yeah.
• 57:40
  And what does the winner? What would the winner get then?
• 57:44
  I mean, the appearance fees would be massive, but the, yeah,
• 57:48
  I'm not sure. I've not seen it advertise what
• 57:50
  you get in terms of top ten overall, but it'd be well north
• 57:55
  of that I would imagine. Wow.
• 57:57
  So that's that's good for the Australians.
• 57:59
  Wow. So you've got someone like Andy
• 58:02
  or Brett could be looking at that, thinking potentially 30K
• 58:05
  if we can be the first Aussie. Then if you finishing in the top
• 58:09
  three or top five of the race, plucking numbers out thin air,
• 58:12
  another 20 or 30K. And then maybe they've got an
• 58:16
  appearance fee just to stand on the start line as well.
• 58:18
  So, like, it's going to be turning some heads, isn't it?
• 58:21
  Yeah. But you pick that or get Or do
• 58:23
  you go to the worlds and get an Australian vest?
• 58:25
  Which is is worth more to you? Because you can't do both, can
• 58:29
  you? No.
• 58:30
  No, I did both at the same time. So yeah, that's a tricky 1.
• 58:34
  And that's the unfortunate thing for these people who are going
• 58:36
  to have to make that choice. Like it's going to be very
• 58:39
  obvious that they've chosen to do that rather than run for
• 58:42
  Australia in the World Championships, isn't it?
• 58:44
  And I mean, God knows what goes on at Australian athletics, but
• 58:48
  would would there be any bridges bent there if you turn down the
• 58:51
  singlet to go and chase some cash in Sydney?
• 58:54
  Who knows? I think AI are like in a sponsor
• 58:58
  I think of this event so probably conflicted out of
• 59:01
  taking 2 hard a line. Actually just on that as well,
• 59:06
  Jack Rayner is down to he was originally going to be racing
• 59:10
  London with Andy Ambrett, but now obviously with what was
• 59:13
  going on with his track stuff, he ran the standard that name.
• 59:17
  BU he's now just down to pace London.
• 59:21
  And whether or not that changes again on the back of he was
• 59:25
  actually on the was it the 5K start list at Marie Plant or the
• 59:29
  1500? I don't know, But he didn't
• 59:31
  start anyway. So not sure what's going on
• 59:35
  there, but hopefully he's still seeing pacing at London.
• 59:38
  So guess that's enough running news for now.
• 59:40
  Owen, do you want to talk to us about what you've been watching
• 59:42
  on YouTube? Absolutely.
• 59:45
  So this week on YouTube Diaries, I have gone with this American
• 59:52
  YouTube again. His name is Adam Wood.
• 59:55
  He's based out of Utah in America.
• 59:58
  And he might pop up in the background of a lot of Clayton
• 1:00:01
  Young's videos. And he's got a big Afro.
• 1:00:04
  He's sort of very identifiable. But yeah, so he's he ran 218 a
• 1:00:11
  couple of years back and he went to that BYU school as well.
• 1:00:16
  So we'd be friends with the Clayton Young.
• 1:00:20
  Connor Manse and Rory Linklater, he's another Canadian marathon
• 1:00:24
  runner, so they'd all know each other.
• 1:00:26
  But yeah, so he basically does a lot of day in the lives.
• 1:00:30
  He documents all his running. But the interesting thing about
• 1:00:32
  him is his partner is also a very good runner and has her own
• 1:00:37
  YouTube series. So again, she would have went to
• 1:00:40
  school in America, but she's originally from Peru, so she
• 1:00:45
  would represent Peru if she ever made like a national
• 1:00:48
  championship or whatever like that.
• 1:00:50
  But it's just a cool dynamic to see like what they have going
• 1:00:53
  on, how to prioritize each other's trainings because both
• 1:00:55
  of them are trying to be like these influencers as well.
• 1:00:58
  So like, let's say Adam would do his session in the morning, she
• 1:01:02
  would record him, then she'd do her session after and he'd
• 1:01:05
  record her. It's just cool to see how they
• 1:01:09
  sort of work with it. Have you guys watched any of his
• 1:01:12
  videos? Yeah, I've watched some of his
• 1:01:15
  like big race like pre race workout videos.
• 1:01:19
  You know, when he's doing some of his race, race pre race
• 1:01:24
  workouts ahead of the half marathon or marathon, as well as
• 1:01:27
  some of the marathon recap videos where they've gone well
• 1:01:30
  or not so well and his reflections and yeah, I enjoy
• 1:01:34
  it. In his most recent one, he Puma
• 1:01:37
  have actually brought them out to Boston to their like
• 1:01:40
  headquarters and have told them to bring like whatever ratio he
• 1:01:45
  wears like his favorite one and he pinks and he picks the Alpha
• 1:01:48
  Flight 3 and they are releasing another super shoe I think at
• 1:01:54
  the end of April. And so he can basically compare
• 1:01:58
  which one he's more efficient in.
• 1:02:00
  And yeah, he was more efficient in this new Puma shoe that's
• 1:02:04
  coming out. So like, they don't show it in
• 1:02:07
  the video because it's still under embargo and all that sort
• 1:02:09
  of jazz. But yeah, it's cool to see like
• 1:02:12
  the insights to them sort of guys and what they get access
• 1:02:15
  to. So yeah, it'd be cool to see
• 1:02:17
  this Puma shoe as well. Yeah, relatively speaking, who's
• 1:02:21
  better, him or as missus? Right now she is I'd say as
• 1:02:26
  missus. Yeah, she's fast over the 5K.
• 1:02:28
  Like in relation to his like what fitness he's at for his
• 1:02:32
  half marathon as marathon. I think he's doing.
• 1:02:34
  Is there a marathon called Grandma's or something in
• 1:02:36
  America? I think that's his next big one.
• 1:02:39
  So. But yeah, it's my YouTube
• 1:02:41
  Diaries. Good stuff more homework for me.
• 1:02:45
  I did actually watch the Cam lab and stuff on the back of that
• 1:02:48
  one. So cheers for getting all these
• 1:02:50
  wonderful YouTube videos and some of my life.
• 1:02:54
  So that brings us nicely to double Trouble, which we're
• 1:02:58
  going to have to take Owen out of the firing line for this
• 1:03:00
  week. He stepped up to the plate and
• 1:03:03
  he delivered. So we have actually been getting
• 1:03:06
  a few listener submissions for these double troubles, which is
• 1:03:09
  I think is going to help us out eventually because we're either
• 1:03:13
  going to get ourselves in trouble or just run out of
• 1:03:15
  ideas. So we can just speak freely and
• 1:03:19
  present the listener submissions and see what everyone else
• 1:03:22
  thinks of them. But for now, I do have one ready
• 1:03:25
  to go. This is might be a bit switchy
• 1:03:28
  as well, but so I'm going to say it's not a double trouble.
• 1:03:31
  I'm just unsure about this. So it's based around excuses for
• 1:03:38
  a bad race or like not hitting your goal, which is like
• 1:03:42
  mobilized or put out in public ahead of the race.
• 1:03:46
  So like I feel like a lot of people, they never come out and
• 1:03:49
  say like I just wasn't fit enough, what I thought I was
• 1:03:52
  going to do or what I said I was going to do, or my training or
• 1:03:55
  my build was shit or interrupted or my expectations were a little
• 1:04:00
  bit off, like out too hard. And my tactics were awful.
• 1:04:05
  Like this, this rarely is the quite like honesty about in that
• 1:04:10
  sense. It's always like, I was very
• 1:04:12
  windy, it was raining and it was cold.
• 1:04:15
  It was too hot. I didn't have a group.
• 1:04:17
  I was solo from this point. There was hills XY and Z or left
• 1:04:22
  too much in the tank. Like there's always a
• 1:04:25
  justification as to why it hasn't gone in advanced commas
• 1:04:29
  as well as you thought it was going to go.
• 1:04:31
  Now, that's not to say that those excuses on legitimate
• 1:04:35
  excuses because obviously the weather can be bad and like the
• 1:04:38
  course can be a bit shit and you could be isolated, but it's not
• 1:04:42
  going to be the sole reason. Like you have to look inwards a
• 1:04:45
  little bit as well as outwards. So I just think, yeah, people
• 1:04:49
  should maybe do a bit of reflection before looking for
• 1:04:53
  these excuses immediately and often.
• 1:04:56
  Like, I'm not saying I haven't been there in the past myself
• 1:04:58
  because your first reaction is to look for the uses and justify
• 1:05:03
  it. And then later on in the week
• 1:05:05
  when you reflect on it and when you settle on your performance
• 1:05:08
  or for how it's when you'll think about these things.
• 1:05:11
  But like, you don't need to please everyone.
• 1:05:14
  You need to please yourself. And you need to be honest with
• 1:05:17
  yourself because that's what it's all about.
• 1:05:20
  So yeah, like in a sport where performance is so visible in
• 1:05:24
  terms of like black and white, it's just it's defined by a
• 1:05:27
  number, isn't it? So when that number doesn't say
• 1:05:30
  what you want it to say or what you thought it was going to say
• 1:05:33
  or what maybe other people thought it was going to say, you
• 1:05:36
  look to kind of fluff it up with other things that have gone on
• 1:05:39
  in the background that when directly related to you.
• 1:05:42
  So yeah, maybe just a better self reflection before talking
• 1:05:46
  about poor race results. And I know this is going to come
• 1:05:50
  back to bite me on the bum at some point because there's
• 1:05:53
  obviously going to be a race which doesn't go as well as I'd
• 1:05:56
  like it to go. I'm not going to run perfect
• 1:05:58
  race every single time. So I hope everyone's calling me
• 1:06:02
  out when I'm saying it was too windy or something.
• 1:06:06
  I might have just gone back and had a look at the 5K from two
• 1:06:11
  weeks before Maragami and the annual reflections on Strava.
• 1:06:16
  Yeah, no, you can't. No, there's not.
• 1:06:21
  If I had something, I would if I was the time to bring it up.
• 1:06:24
  But unfortunately it was all fair comments.
• 1:06:28
  So we'll, we'll, I'll make sure I'll keep something loaded for
• 1:06:32
  I'll have to go digging back through you, Strava.
• 1:06:35
  Surely there's something in there from when you've when a
• 1:06:37
  race has not gone to plan. Yeah, we'll give.
• 1:06:39
  At least I've got time now before I put this out to go and
• 1:06:42
  change all my caption now, but would anyone like to add to
• 1:06:49
  that? Like to disagree any any
• 1:06:51
  reflections yourselves? So.
• 1:06:55
  I'm. So wait, is making excuses the
• 1:06:59
  double trouble like making excuses for a poor performance?
• 1:07:01
  Yeah, yeah, yeah. Like you can, like you can't
• 1:07:04
  blame the like the course is the same for everyone.
• 1:07:06
  So everyone can use that excuse. Like I could use that the course
• 1:07:09
  excuse or the weather excuse for my Tazi race.
• 1:07:12
  But the end of the day, some lad around 29 minutes.
• 1:07:16
  So like it was still fast if you get me for yeah, like like going
• 1:07:23
  into that race, the tazy race, I thought I was fit enough to run
• 1:07:26
  close to 30 minutes and I ended up running 3155 and like an
• 1:07:31
  extra 2 minutes. You can't blame the weather and
• 1:07:34
  the course for an extra 2 minutes.
• 1:07:37
  Well, in my head you can't. So like, it was me.
• 1:07:40
  Like I was the reason, if you get me.
• 1:07:42
  So yeah, I don't know. Crucify you, because I do.
• 1:07:50
  Yeah, yeah, it was very aimed at.
• 1:07:53
  Me it literally just gotten over that 10K and then you just had
• 1:07:57
  to, you know? Just bring it back.
• 1:08:00
  It's like the what were the guys doing at the front of the race,
• 1:08:03
  Owen? Oh no, you wouldn't see them, so
• 1:08:05
  never mind. You know, they're.
• 1:08:07
  Just, you know, smaller and smaller further away.
• 1:08:13
  Yeah, No, I think like I think the the weather can play a far a
• 1:08:19
  big part the you know the profile of the course, all these
• 1:08:24
  things play a role, but you should generally be fairly aware
• 1:08:28
  of what they are going to do. You've got so much information
• 1:08:32
  before and during your race to sort of understand those
• 1:08:36
  variables and therefore accept them and operate based on them.
• 1:08:41
  So talking about them after as a reason for why something
• 1:08:44
  happened like it was, it was very likely going to happen
• 1:08:49
  regardless. All you can do is sort of
• 1:08:51
  execute the race to the best of your ability.
• 1:08:53
  And if you're talking around the fact that you didn't do that,
• 1:08:56
  then you're probably talking about things that you had more
• 1:09:01
  control over than you probably prepared to accept.
• 1:09:05
  So I agree. Like if you're going to run
• 1:09:07
  Boston, you're going to have to train on the hills.
• 1:09:11
  And if you don't train on the hills, it's your own fault for
• 1:09:13
  not doing that. If you're going to run a race in
• 1:09:15
  like a warm country, you need to do some heat training.
• 1:09:18
  So if you don't do heat training, it's your own fault.
• 1:09:21
  And at the end of the day, people are going to respect like
• 1:09:23
  brutal honesty more so than seeing you like kind of look for
• 1:09:27
  excuses, aren't they? And if you can, if you want to
• 1:09:30
  take that next step and you want to continue to improve, you have
• 1:09:34
  to be self critical and you have to have the hard conversations
• 1:09:37
  with yourself. So you're just going to go round
• 1:09:39
  in circles basically with your training and with your
• 1:09:41
  performance. If you're always just looking
• 1:09:43
  for the easy help, basically I. Can't wait to rage your rate cap
• 1:09:48
  about the bridges on Sunday. Well, as as you'll notice, I've
• 1:09:52
  already started with the pre excuses for Ballarat with the
• 1:09:56
  butcher car. Yeah, you're not allowed to have
• 1:09:59
  injuries either. And so that brings us on to last
• 1:10:06
  Leap. Some listener questions.
• 1:10:08
  So we'll try and go quick fire, but maybe not as quick fire as
• 1:10:11
  Owen. Last week Liam Stocky asks why
• 1:10:16
  is Owen using Super Comp Elite for a 10K?
• 1:10:20
  Basically, I worked in your balance.
• 1:10:25
  So I got a very, very good deal on them.
• 1:10:28
  So I was like, hey, I'll use them for the race.
• 1:10:31
  And again, I can't use them as an excuse to for running slow.
• 1:10:35
  Like it was only a 10K. Like I don't think the shoes of
• 1:10:37
  that much of a difference over a 10K.
• 1:10:39
  Like maybe over a marathon I could pull one out of the bag
• 1:10:41
  like an excuse out of the bag. But over 10K like fair enough.
• 1:10:45
  Like if I had like the pick of all the shoes, I'd pick the ASIC
• 1:10:49
  Meta Speed Edge Paris, but I just got look for next to
• 1:10:55
  nothing because I worked there. So yeah, that's what I picked
• 1:10:58
  one's for the 10K. And then he follows on with
• 1:11:01
  which shoes will Dean and Ryan be wearing to race in Ballarat?
• 1:11:05
  I'll I'll very likely use the alpha fly 1.
• 1:11:10
  So I've sort of tried lots of different shoes, but I still
• 1:11:17
  feel like I respond best to alpha fly 1 so they're still my
• 1:11:21
  favorite shoe to run in. I've got a pair that are almost
• 1:11:26
  brand new, so they're the pair I'm sort of keeping fresh for
• 1:11:30
  Ballarat. And I will be in alpha fly
• 1:11:33
  threes. So like I have had ran a couple
• 1:11:36
  of pairs of alpha ones through to the ground before and kind of
• 1:11:41
  the general consensus seems to be that people are now
• 1:11:44
  preferring the ones to the threes.
• 1:11:46
  But I'm still probably haven't gone back to the ones since
• 1:11:49
  wearing the threes. But I don't think that I do
• 1:11:53
  prefer them. I think maybe because I'm such a
• 1:11:56
  tall, lanky bastard. The extra kind of support
• 1:12:00
  stability that the Threes provide, because the ones that
• 1:12:03
  get are a bit more aggressive, aren't they?
• 1:12:06
  Like they give you a bit more responsiveness.
• 1:12:08
  Whereas the threes, they just seem to have a bit more of a
• 1:12:11
  stable cushioning underneath them.
• 1:12:13
  So I think that's important for me because I can get a little
• 1:12:16
  bit more sloppy than other people when I get tired because
• 1:12:19
  how long my limbs are. I think the drops a bit
• 1:12:23
  different between the two pairs, I think, and so some people find
• 1:12:26
  the ones they get more out of the ones and other people don't.
• 1:12:29
  Some people don't respond that well to the mothers too.
• 1:12:31
  It's a bit hit and miss. James Bond asks what training?
• 1:12:37
  He asks this couple the first one, so we'll go try and go
• 1:12:39
  quick fire. What training session do you
• 1:12:42
  least enjoy? Anything with an 800 in it?
• 1:12:46
  I just can't do 8 hundreds. I Benson I Tuesday session, you
• 1:12:54
  know the Benson straight. So anything when you have to
• 1:12:56
  accelerate suddenly that feels like I'm about to injure myself.
• 1:13:00
  So I don't like that session, but then it gets to finish with
• 1:13:03
  a flat 1K. So I really like the the fact
• 1:13:06
  that we get to ripple 1K at the end.
• 1:13:07
  So I'm into mine. It's a bit of a love hate that
• 1:13:09
  session. I hate it until till the end.
• 1:13:12
  And then at the minute, just generally threshold Thursdays
• 1:13:15
  I'm not enjoying, but I'm sure I'll come back around and enjoy
• 1:13:18
  them once it cools it weather cools off.
• 1:13:20
  For me, maybe it's that one where we kind of come down from
• 1:13:24
  16112 hundred, 804 hundred, and then we go back up all the way
• 1:13:28
  up to maybe 1200 because it just feels like it's never ending and
• 1:13:34
  it's always getting increasingly harder.
• 1:13:36
  And then obviously with the Rep change, longer too.
• 1:13:39
  So it's pretty tough. He asks.
• 1:13:41
  What's one thing that you did that made a massive improvement
• 1:13:45
  in your running? Consistency for me, if you can
• 1:13:49
  just keep on stacking the sessions one after another,
• 1:13:53
  you're going to improve. Yeah.
• 1:13:54
  Dean, what's what's your opinion?
• 1:13:56
  Yeah, mine was like the first time I started training for a
• 1:14:00
  marathon. I started running more and I
• 1:14:04
  started like my commute. It's like I wasn't always
• 1:14:06
  commuting, but sort of once I found a way to sort of, I went
• 1:14:10
  from maybe averaging 7080 KS a week to 120 KS a week.
• 1:14:15
  So just running more. And yeah, just I, I got a
• 1:14:20
  pushing out my long runs and doing more in a given week.
• 1:14:23
  I sort of bumped my mileage up by maybe close to 50% a week and
• 1:14:28
  made that consistently a habit through my commuting.
• 1:14:31
  That was a big change for me. I sort of improved my PBS across
• 1:14:35
  the board. Yeah, my, my answer was also
• 1:14:38
  consistency because we haven't actually spoke about what we're
• 1:14:42
  going to say, but we've all seen the questions, so we had time to
• 1:14:45
  think about it. So yeah, just like when I first
• 1:14:49
  started, I would have been drinking on the weekend.
• 1:14:52
  So like my long run would have suffered and would have just
• 1:14:56
  found excuses not to do like one of the runs in the week or
• 1:15:02
  something. So just kind of dialing in that
• 1:15:04
  routine that every run gets done pretty much.
• 1:15:07
  It's definitely been the game changer for ME3.
• 1:15:10
  The Carlo Carlos asks will Jacob Kaplima break 2 hours of London
• 1:15:15
  one way dancers? No, I don't think he breaks two
• 1:15:17
  O 1. No, from me too, and that is us
• 1:15:21
  over and out. So I guess just a quick look
• 1:15:23
  ahead to what's coming up next week.
• 1:15:25
  We've got Grand Slam track this weekend, which we wanted to go
• 1:15:28
  into in a bit more depth to kind of breakdown the format and
• 1:15:32
  stuff, but we just haven't had time.
• 1:15:34
  So we'll cover it off in next week's episode.
• 1:15:37
  We've got the indefinitely racing the bridges potentially
• 1:15:40
  Ryan doing it as part of the session and that is about it
• 1:15:46
  unless you guys have anything that I've missed.
• 1:15:49
  Yeah, I'm flying to Cairns, there you go, and going on
• 1:15:53
  holidays for two weeks, starting in Cairns, renting the camper
• 1:15:56
  van and driving down to Brisbane.
• 1:15:57
  So yeah. So will you try and phase the
• 1:16:00
  return into that or will you leave?
• 1:16:02
  Afterwards, no. I'll try and do a little bit of
• 1:16:05
  jogging over there. I've got loads of like exercises
• 1:16:09
  I can do it just like bands because I'm trying to like
• 1:16:12
  strengthen my glutes and my and my calves.
• 1:16:16
  So yeah, I've got all that to do.
• 1:16:17
  It'll be hard to find like gyms and all that.
• 1:16:21
  Well, I'll just have to try go early, get it, find a gym like
• 1:16:26
  early enough that it won't affect the holiday basically to
• 1:16:28
  keep me in the good books. But yes.
• 1:16:33
  I'll try and. Yeah, Christmas Day gym and
• 1:16:36
  double. Gym and run Double just do
• 1:16:39
  before 8:00 so you don't get in trouble but yeah so I'll.
• 1:16:43
  Be AD and I'll be semi glad that you're injured and not looking
• 1:16:47
  to double every day. Legit, legit, because we've done
• 1:16:52
  that for when I done a road trip up to Broome and like I was in
• 1:16:56
  the peak of training there. And like I literally once we
• 1:17:01
  stayed in this place called Denim and it's like outside this
• 1:17:06
  place called Monkey Maya. So Monkey Maya is like this
• 1:17:09
  resort where like the dolphins come right in.
• 1:17:11
  And it happened to be on a Sunday and when we were
• 1:17:14
  travelling. So I literally ran like it's
• 1:17:16
  like on the peninsula. So Denim was one side, Monkey
• 1:17:18
  Maya was the other side. And my long run was literally
• 1:17:21
  from Denim to Monkey Maya. So like, I'd like be done that
• 1:17:26
  run. Yeah, it's nice.
• 1:17:27
  It's just nice run. Yeah, it's like a muse and that
• 1:17:31
  wild goats and stuff, and you're on the side of like a highway
• 1:17:34
  and there's I just start on the street.
• 1:17:35
  Yeah. Yeah, yeah, yeah.
• 1:17:38
  But like, people would pass. You'd like be beeping.
• 1:17:40
  Yeah. And all it was, yeah, it's cool.
• 1:17:42
  So yeah, I won't be doing that much running this time.
• 1:17:45
  It's more of a holiday. But yeah, it's exciting for me.
• 1:17:48
  Yeah, because there is so many muse there isn't.
• 1:17:50
  I'm surprised you didn't get a few like Roadrunner shelves out
• 1:17:53
  the window. And there's loads of goats just
• 1:17:56
  up browsing around. Yeah, it's crazy just living the
• 1:17:59
  life. Well, exciting times, enjoy
• 1:18:02
  that. Even though I think it's lashing
• 1:18:03
  rain there at the moment, so but we'll make the most of.
• 1:18:07
  It the joys have been up north. And what?
• 1:18:09
  I'll bring his back. I'll bring his back a fridge
• 1:18:11
  back to. Me about to cross.
• 1:18:14
  What'd you say? Is it it's about to just change
• 1:18:17
  into dry season? Is it like maybe the very start
• 1:18:20
  of the crossover now? Yeah.
• 1:18:22
  We're in a tree in the like the middle ground, so we could get
• 1:18:25
  lucky and we couldn't get really unlucky so.
• 1:18:28
  It's about to be hot. Yeah, yeah, humid and.
• 1:18:31
  Then just lastly, this is all the cringy stuff that we don't
• 1:18:35
  usually do, but if you're enjoying the pod, give us Five
• 1:18:38
  stars and Spotify, if you have anything to contribute them
• 1:18:42
  right in. We've got an e-mail address,
• 1:18:44
  easydoublepod@gmail.com. Give us a follow.
• 1:18:47
  Give us a message on Instagram at Easy Double Pod.
• 1:18:50
  And we'll be back next week, Owen.
• 1:18:51
  We'll be tuning in from Cairns. Yes.