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EDP2: Tokyo Marathon / Perth Track Classic · Easy Double podcast

• 0:30
  Hello everyone and welcome back to the Easy Double Podcast.
• 0:33
  We have made it to episode 2, so I'm here with Owen Smith.
• 0:38
  Welcome Owen. How are you doing mate?
• 0:40
  Welcome back. We made it to Week 2.
• 0:42
  Woohoo. So I did mention last week that
• 0:45
  we might struggle with these introductory 1 liners, but the
• 0:49
  one I've got for you this week is Owen is the man who beat me
• 0:53
  over 5K before we even knew who each other were.
• 0:56
  We did, yeah, back in Melbourne in that Trek.
• 0:59
  Smith, 5000, wasn't it? Yeah, Yeah.
• 1:03
  So that was in March last year and then we met each other in
• 1:07
  maybe like October. Yeah, it just shows you actually
• 1:10
  how small like the running community is that we raced down
• 1:14
  and we ended up being over and pray together now.
• 1:16
  It's pretty cool. And then The funny thing is we
• 1:19
  didn't even realize for probably two months or so after we knew
• 1:23
  each other. And it wasn't until I was going
• 1:26
  through Power 10, which is like obviously the UK Athletics like
• 1:31
  results hosting site because I was submitting my result from
• 1:36
  that night because obviously they don't automatically pull
• 1:39
  through to my like British Athletics.
• 1:42
  So I went into the results and was basically sending send them
• 1:46
  a link to the results page. And then I was like Owen Smith.
• 1:49
  Surely not. There you were.
• 1:53
  There's not many Owen Smiths out here, especially in Australia.
• 1:57
  True and welcome to the other Co host, Mr. Dean Menzies.
• 2:01
  How are you doing? Very well.
• 2:03
  How are you guys? Very good.
• 2:05
  So the the what what I've got for you, Dean, is Mr. Dean
• 2:08
  Costella has been applied to your name, hasn't it?
• 2:12
  Recently it. Was just very very kind shout
• 2:14
  out by by the guys on when I was on the Inside Running podcast
• 2:18
  recently. Yeah, when you sold your soul
• 2:20
  and spoke to the rivals. Now that that was before we even
• 2:26
  existed, seen as we only existed from last week.
• 2:30
  We were just a a twinkle in your eye at the time, Ryan.
• 2:34
  We were a group chat of US 3 titled Unnamed Podcast for about
• 2:39
  3 months. People were asking about where
• 2:42
  the origins of the podcast had come from and they were thinking
• 2:46
  that, you know, maybe we thought that there might be another
• 2:49
  Perth based podcast, But I think they don't they don't know some
• 2:52
  of the back stories around Owen and I doing welfare checks when
• 2:56
  when you're in, you know, sliding into DMS and sort of we
• 2:59
  were like, Oh, no, let's just let's just create our own, you
• 3:02
  know, forum rather than rather than rather than pestering Paul
• 3:05
  Matt Fox again, you know. Yeah, well, we, we originally
• 3:08
  did want to set it up ahead of Maragami, didn't we?
• 3:11
  That was the idea. And then it kind of faded a
• 3:14
  little. And I guess we haven't really
• 3:16
  spoken about this, but I am a bit sad now that we didn't do it
• 3:20
  then, because it would have been good.
• 3:21
  But obviously there's always the next race and the next thing to
• 3:24
  build up to. So here we are.
• 3:26
  We're here now. Yeah, I'm happy we didn't talk
• 3:28
  about Murugami. Maybe the the 5K before that
• 3:31
  might have been better. And just for context, for those
• 3:35
  those listeners who don't know what the Dean Costello reference
• 3:39
  is, Rob D Costello was one of Australia's greatest ever
• 3:43
  marathoners, wasn't he? In the 80s?
• 3:45
  Predominantly, I think so, yeah. It's a very complementary tag.
• 3:50
  Yeah, he won the 1983 marathon world champs.
• 3:53
  I think it might have been like the inaugural World
• 3:55
  Championships, which is pretty cool.
• 3:59
  And I've got that he held the Australian marathon record up
• 4:03
  until recently when when Brett took it off him.
• 4:05
  So that was for 36 years. Seeing as we have made it to
• 4:09
  Episode 2 and upgraded from episode 1, I thought it would be
• 4:13
  quite funny to kind of share the process of how last week went
• 4:17
  down because it was very quick from the point of creating a
• 4:22
  name and Instagram and e-mail account, recording the episode
• 4:25
  and putting it out, wasn't it? Yeah.
• 4:27
  And as we spoke off air, we sort of thought that we were sort of
• 4:30
  just doing it just an internal chat rather than anyone actually
• 4:33
  listening to it. So sort of it's moved a little
• 4:36
  bit quicker than maybe we first thought.
• 4:38
  Yeah, so after we finished recording last week, we all
• 4:43
  actually sat in the virtual studio, if you like, afterwards.
• 4:47
  And we're like, OK, that wasn't too bad, but how do we actually
• 4:50
  put it onto Apple or Spotify now?
• 4:54
  None of us, none of us had a clue.
• 4:55
  We just went to bed and thought we'll, we'll deal with that
• 4:58
  tomorrow. But we got there.
• 5:00
  Thanks very much to you for that.
• 5:03
  And also just on that, talking about the first episode and it
• 5:07
  just being us as listeners or whatever, we're actually amazed
• 5:10
  to see that we've reached as far as Bangladesh.
• 5:13
  So shouts out to the listener in Bangladesh.
• 5:17
  Before we get into just outlining the structure of the
• 5:20
  podcast, because we kind of got together and tried to formalize
• 5:23
  a bit of a routine that we're going to go through each week to
• 5:27
  kind of keep this quite consistent.
• 5:28
  And so that people who are listening kind of know what to
• 5:31
  expect and where we're up to and stuff.
• 5:34
  They just have a little bit of trivia.
• 5:35
  I don't know if you guys want to have a pop at this, but there's
• 5:40
  only one man to have ever closed a marathon with a sub 62nd half.
• 5:45
  Any ideas on who that? Cousin.
• 5:48
  Yeah. It was Chicago and he done it
• 5:51
  twice. He done it in Chicago and he
• 5:54
  also done it in London. So what was interesting about
• 5:57
  that was on the two times that he'd done it, when he's ran the
• 6:01
  world record, the two hours, 35 seconds, he actually closed
• 6:05
  slower than what he did on the other time.
• 6:08
  So he was just a bit more even. And I didn't think I've not run
• 6:11
  London, but I didn't think it was it stacked up in terms of
• 6:15
  say Valencia and Chicago and some of those courses in terms
• 6:18
  of they're more turns in London. Yeah, it's not known for being
• 6:22
  as fast as some of the others out there, is it?
• 6:24
  So kudos to him. It's mad to think.
• 6:26
  I think potentially if he was still here now, we could have
• 6:30
  broken that 2 hour barrier by now.
• 6:32
  Although he might. Looks like he might, yeah.
• 6:34
  He'll walk it in. 50-6 yeah, there could be an assault on
• 6:38
  that 2 hour barrier coming up, couldn't they?
• 6:39
  Yeah. I think the smart thing would be
• 6:42
  to only break it a little bit and not break it by what he's
• 6:46
  actually able to do, so the questions won't be raised just
• 6:49
  as much. Give it a chance to go next time
• 6:51
  as well. You get a bonus I think, every
• 6:53
  time you break the world record. I think that's what the
• 6:56
  Duplantis does with the pole vault.
• 6:59
  Just nudges at all just the centimeter every time London
• 7:03
  will be hoping that he doesn't because they've they've blown
• 7:05
  the budget on getting kept joking to the start line.
• 7:08
  So if they have to pay out a world record bonus.
• 7:11
  So just to go back to the the structure of the podcast then.
• 7:14
  So we've kind of we've got our heads together and come up with
• 7:16
  a few, a few segment names. We've taken inspiration from
• 7:21
  some of the other podcasts out there that we listen to and we
• 7:23
  love. But obviously we've tried to put
• 7:25
  our own twist on things, tried to make it a bit unique and take
• 7:31
  just take the elements that we enjoy and basically try and
• 7:33
  improve a little bit. So what we're going with is
• 7:38
  we're starting at the top with the important stuff, so running
• 7:41
  news from the last week. And as we mentioned last week,
• 7:44
  that will only be the in inverted commas important stuff
• 7:48
  for things that we deem relevant to us in our conversations.
• 7:52
  So we don't want to get lost down a spiral there with you can
• 7:56
  go as deep as you want with the running news, can't you?
• 7:59
  After the running news, we're going to get into the training
• 8:01
  week. So what we've found with this
• 8:04
  one is we're in a bit of a unique situation whereby we all
• 8:08
  train together. So we're all doing the same
• 8:11
  training week more, more or less.
• 8:15
  So rather than make that boring and drag it out to listen to
• 8:18
  three of the same training weeks, we're going to
• 8:21
  collectively go through our full week together and we'll take it
• 8:26
  in rotation. And in terms of who's in charge
• 8:28
  of that and the other two, we'll just check in, ask probing
• 8:33
  questions and the person who's got responsibility that we can
• 8:36
  bring them in. And after the training week,
• 8:39
  we've got YouTube Diaries. So this is a new segment that
• 8:43
  we've came up with together because we find ourselves being
• 8:46
  a little bit sad than spending a lot of time consuming various
• 8:51
  content on YouTube. And this is often the starter
• 8:55
  for some of our conversations and rabbit holes that we go down
• 8:58
  on long runs. So we wanted to bring that to
• 9:01
  the audience because I'm sure some of you guys are consuming
• 9:04
  the same content we are. After that we've come up with a
• 9:07
  segment. This may or may not work.
• 9:09
  It's subject to listener engagement.
• 9:11
  We don't want to put pressure on anyone, but we'll see if there
• 9:14
  is interest called peak PB. Idea being that someone, a
• 9:19
  listener, puts their hand up and says have a look at my PBS and
• 9:23
  collectively we'll kind of discuss and analyse them to
• 9:28
  determine which one we think is your strongest PB.
• 9:32
  For example, you may have run a 20 minute 5K, you may have run a
• 9:36
  80 minute half marathon and you may have run a 3 hour marathon.
• 9:41
  We'll have a discussion over which one we think deserves the
• 9:45
  most kudos and hopefully we'll be able to see where these where
• 9:49
  these runs were in terms of courses and that could come into
• 9:53
  it and weather. But yeah, we'll see how that one
• 9:55
  goes after that. We've got our double trouble,
• 9:58
  which we actually received some some good feedback on there.
• 10:01
  A couple of the listeners said make sure you keep that in.
• 10:04
  So yeah, people are looking for us to get ourselves in trouble,
• 10:07
  which is fantastic. And then finally, we've got
• 10:13
  listener questions again subject to if people are engaging, which
• 10:17
  this week there has been quite a few come through.
• 10:20
  So thanks to those people. Thanks for keeping it PG as
• 10:23
  well. Not I'm fine.
• 10:27
  Finally, we've got the cooldown, which is basically just wrapping
• 10:31
  up and looking ahead of next week.
• 10:34
  So the man with the responsibility this week to take
• 10:37
  us through the training week is Owen.
• 10:39
  Fire away, Owen. OK so this is the week starting
• 10:43
  Monday the 24th and ending on Sunday the 2nd.
• 10:47
  So on Monday this was after my on the Sunday I done my longest
• 10:52
  run ever which was 34.6 kilometres.
• 10:55
  So my legs were a little bit tired.
• 10:58
  So in the morning I done 60 minutes and in the I had a nap
• 11:03
  during the day then and in the evening I done just an easy 4 or
• 11:06
  5 minutes with six by 12 second hill strides.
• 11:11
  And again, the purpose of them hill strides is just to get the
• 11:14
  legs going because after let's say 60 minute easy in the
• 11:17
  morning and 45 the legs just come come a tiny bit stale.
• 11:20
  So the few hill strides just get the legs pumping again.
• 11:23
  Tuesday morning got up early and done at 30 minute electrical
• 11:27
  session and then I done a few gym exercises as well.
• 11:32
  And then Tuesday evening we went to the track where so all the
• 11:37
  track sessions start where a 20 minute warm up where we normally
• 11:41
  cover around 4 kilometers. Then this track session was a
• 11:46
  Deke's quarters which to every other listener that is in
• 11:50
  Australia that isn't in Australia might be familiar with
• 11:52
  it. It's basically a good like 5K
• 11:55
  predictor session. So at the start we started with
• 11:58
  a 2K threshold, which I think we went around in like 310 per
• 12:03
  kilometer. And that is the purpose, just to
• 12:05
  get the body moving. Dean, what's the real purpose of
• 12:08
  it? I think, I think we're finding
• 12:10
  particularly on some of like the shorter reps people like say
• 12:13
  with the four hundreds as well, like we were pushing too hard on
• 12:16
  some of the shorter reps with static recovery.
• 12:20
  And so I think it's sort of just adds a bit more meat to the
• 12:22
  session and then stops us from sort of overreaching.
• 12:24
  Like you sort of everyone sort of knows they're decks quarters
• 12:27
  times as well. So I think this is a way of
• 12:29
  trying to get us to run to VO2, but not sort of completely race
• 12:35
  the quarters. So that so it's a bit of so you
• 12:37
  have that bit of pre pre fatigue and it just sort of and and you
• 12:40
  sort of just it primes you for the session, but at the same
• 12:43
  time add some bit of meat to the session, primes you for the
• 12:45
  session and then also stops us from sort of going a bit silly.
• 12:48
  We sometimes add like threshold before and after to stop us from
• 12:51
  ripping the session if it's too short.
• 12:54
  Yeah. And then the DX quarters, so
• 12:57
  that consists of you start off with a 200 meter float and the
• 13:00
  float is for us was between let's say 39 and 42 seconds.
• 13:05
  And then you go into 8 by 400 meters at like VO2 Max.
• 13:09
  And then you have a 200 meter float.
• 13:11
  So 400 meters, 200 meter float by 8:00.
• 13:14
  And basically the time at the end should equal or give you an
• 13:20
  indication of what your 5K is at.
• 13:22
  So we were going around the floats were again in between 39
• 13:26
  and like 42 seconds. And my 400 meters were between
• 13:30
  69 and the last two got a bit slower which were 70 and 71.
• 13:35
  But in total my 5K predictor was 1435, which I was pretty happy
• 13:42
  with because my legs felt like cinder blocks after the previous
• 13:46
  week. So yeah, happy again.
• 13:49
  There was a good group for us going big train and it just the
• 13:52
  group aspect helps so much with that because you just get
• 13:55
  dragged around to a fast time. And it was pretty interesting.
• 13:58
  We all sort of clocked for that. I mean, take 5 seconds off of
• 14:02
  whatever we maybe ran because we did the 2K threshold beforehand
• 14:06
  and it sort of came out with probably what we think we would
• 14:09
  have run for 5K right there there about.
• 14:11
  So it's pretty pretty reasonable predictor.
• 14:14
  And I think you guys feel that one.
• 14:16
  Sorry, you go wrong. I was going to say the the group
• 14:18
  element was all right for use on that occasion, but I, I stupidly
• 14:22
  or cleverly got myself detached relatively early on.
• 14:26
  So it was a bit of a solo grinder for me.
• 14:29
  But yeah, that was a, that was a conscious decision because
• 14:32
  especially now that we're kind of into the deep end of a
• 14:35
  marathon block, I'm conscious not to go crazy on these
• 14:38
  Tuesdays. And with some of the boys that
• 14:41
  are in that in that group on those Tuesday track sessions, it
• 14:45
  will be a bit of an overreach for me to try and try and stay
• 14:48
  there. But for my predictor there or
• 14:52
  the 4800 meters I seem to cover in 1455, which is the the best
• 14:58
  I've done that session so far. So I mean, it was her and it was
• 15:03
  not comfortable by any means. But yeah, I was.
• 15:05
  I was happy with that for myself too.
• 15:07
  Which I think sort of makes sense, right, Giving you 5 KS
• 15:10
  around that 15 minutes that that would be about the right effort
• 15:13
  and I. Was I was I was scrambling to
• 15:16
  race calendars looking for five KS momentarily.
• 15:22
  Crack that 15, Yeah. 1. Because I, I think Ben explained
• 15:25
  it pretty well to me or the simplest way I think of when it,
• 15:29
  when it's prescribed as VO2 is sort of what pace you could hold
• 15:33
  for 9 minutes, which is around sort of 3K pace.
• 15:36
  So I always think whenever we're given like VO2 is our intensity
• 15:40
  for those Tuesday workouts. So yeah, you know, 68 seconds
• 15:44
  for the ONS was sort of right. So for all of us, it's sort of
• 15:47
  between 68 and 70 seconds for the ONS.
• 15:50
  And then as you said, I want it sort of 774042 for the floats.
• 15:55
  Did you include a couple of floats at VO2 there towards the
• 15:58
  end, Dean? Yeah, I was stat padding towards
• 16:04
  the end. I wanted to, yeah, try and chunk
• 16:07
  down the the time a little bit. That's to be honest, yeah.
• 16:09
  That wasn't the quickest I'd done dates in, but the quickest
• 16:12
  I've done it in is when I'm sort of compressing the gap between
• 16:16
  my on and off. Keeping those young track boys
• 16:20
  honest? That's right.
• 16:22
  So yeah, that was track on the Tuesday.
• 16:24
  Then Wednesday got out early and done a 70 minute jog and in the
• 16:30
  evening I'd done a 30 minute jog.
• 16:32
  Uh, felt pretty tired of the Tuesday track session, which was
• 16:36
  pretty normal to be honest. Umm, Thursday got up early again
• 16:39
  and done elliptical in the gym, done a few gym exercises as
• 16:43
  well. And then Thursday evening, umm,
• 16:45
  on my, this is where we sort of differ.
• 16:48
  So I had a steady run. So it's a 60 minute steady run.
• 16:52
  So I sort of give myself 10 minutes to at the start of the
• 16:55
  run to like get up to steady pace, and then I just hold the
• 16:58
  15 minutes between 3:50 and let's say 340 per kilometer.
• 17:03
  And yeah, monitoring my heart rate as well.
• 17:06
  I don't like my heart rate going above 158, let's say, just to
• 17:11
  keep it actually steady. And at the end of that, I done 6
• 17:15
  by 12 second strides again, just to get the legs moving a bit
• 17:18
  faster. On Friday I had a day off which
• 17:21
  I was very grateful for because my body was getting a bit sore
• 17:25
  and tired. Dean what?
• 17:26
  What did or Dean and Ryan, what did you guys do on Thursday?
• 17:30
  Yeah, so we we, we were down at the session, but I think I did
• 17:33
  the the workout. So I sort of yeah, I think I
• 17:36
  might have had in my program the same light steady, but if I'm
• 17:39
  feeling up to it, I'll do the workout.
• 17:41
  So I did the workout with with race and we sort of rolled
• 17:45
  around. What were we for the ONS?
• 17:48
  I think it was like three O 7 maybe.
• 17:50
  So it was 4 minutes on, one minute off times 5 S, 25 minutes
• 17:55
  at around threshold or slightly above with a minute recovery,
• 18:00
  which is not a lot. And it's sort of float recovery.
• 18:02
  So you sort of push the recovery.
• 18:03
  So I think we're about three O 6 for the for the on efforts and
• 18:08
  maybe 3:20 to 3:25 for the float recoveries.
• 18:13
  So yeah, that felt all right. It was sort of just because sort
• 18:16
  of, as you mentioned on we're sort of in the midst of doing
• 18:19
  quite a bit of training. And this is sort of like the if
• 18:21
  we drop one, we'll turn this into steady.
• 18:24
  So I sort of didn't force it too much and felt, all right.
• 18:27
  And then you were down there doing steady.
• 18:28
  Hey, Ryan. Yeah, I was down there as well
• 18:31
  at Lake Munga, which I think we might have covered last week,
• 18:34
  but there's there's no guarantee that everyone who's listening
• 18:37
  the week before is listening this week and vice versa.
• 18:40
  So Lake Munga is a pretty good track to run around.
• 18:44
  It's about 3.54 K of flat tarmac track.
• 18:49
  So I just was going round in reverse to what the guys doing
• 18:53
  the session where just to kind of keep me engaged.
• 18:56
  And yeah, I was watching Dean and Reese push each other, Reese
• 19:01
  right on Dean's heels. So I just had.
• 19:03
  Did you have the same 60 minutes study?
• 19:05
  I had 45 study with six by Matt Fox hillstrides at the end.
• 19:12
  So yeah, similar pace for me to be honest, around that three
• 19:15
  40s. Yeah.
• 19:17
  I'm also referencing back to heart rate and also just
• 19:21
  checking in with Phil. And I often find with that
• 19:25
  steady pace, particularly when it's like kind of over 20-30
• 19:29
  minutes, it'll feel good. Then it'll start to hurt and
• 19:32
  you'll be like, this is supposed to be like pretty comfortable
• 19:35
  and then you just sit there for 5 minutes and then it feels good
• 19:38
  again. So it's a bit of a roller
• 19:40
  coaster, but it's it's good fun to get moving like that without
• 19:44
  kind of too much strain. Do you guys, I find when I'm
• 19:48
  doing those steady runs, like it's like it's because it's just
• 19:50
  that one notch up from like a jog.
• 19:52
  Do you guys listen to? I always put music or something
• 19:54
  because they're pretty long. Do you guys listen to music or
• 19:57
  anything when you do those or? I never listen to music which is
• 20:00
  quite bizarre, especially when you explain to a non runner when
• 20:06
  they ask you like what do you listen to or whatever and you
• 20:08
  say nothing. I guess it is quite weird that
• 20:12
  you'll just go out there for sometimes in your long run, like
• 20:15
  upwards of two hours and listen to absolutely nothing.
• 20:19
  Yeah, I'll only ever have headphones in on an easy run if
• 20:24
  I can listen to a podcast to pass the time.
• 20:27
  Yeah, I actually. Listen to this podcast called
• 20:29
  easy double not mind joking and I normally am on an easy run.
• 20:34
  I normally hold my phone, but on the steady, when you're going
• 20:37
  that little bit faster, I live music on my watch so I can just
• 20:41
  link the headphones up to the watch and yeah, it's just
• 20:44
  better. And did you guys jog on Friday?
• 20:47
  Yeah, I was just to and from the office.
• 20:49
  So 40 minutes in, 40 minutes out.
• 20:51
  Yeah, I just had one this week because Friday's the alternating
• 20:56
  rest day, so on the non rest day week I'll just do A1 short jog.
• 21:01
  So it was just 40 minutes for me.
• 21:03
  Nice. And then Saturday we went to
• 21:06
  Perry Lakes or the skate park there for a threshold and we
• 21:09
  were joined by an Olympian, Kenji.
• 21:14
  We were treated by royalty at 15th in the triathlon in Paris.
• 21:19
  We're at step, bit starstruck, so we started again.
• 21:24
  He was representing Japan. Was it in the Paris Olympics?
• 21:29
  Well, and maybe one other Has he been to the Olympics before
• 21:32
  Paris, or just that one? Yeah, he was at Tokyo as well.
• 21:34
  I think he might have finished. I shouldn't should know, but
• 21:37
  yeah, 14th or 15th, both, both time representing Japan, but
• 21:41
  sort of from Perth, grew up racing in Perth.
• 21:45
  So yeah, which is pretty cool. And he's sort of, yeah.
• 21:47
  He's trained with front runner. When he comes back-to-back to
• 21:50
  back to Perth, we'll jump in and do some workouts with us, which
• 21:53
  is really nice. He's sort of because he's
• 21:54
  training for triathlon, He's joining, joining in with a lot
• 21:57
  of different groups trying to keep his training stress up.
• 22:00
  So that was enough for you to bring the fresh pair of super
• 22:03
  shoes down? They weren't.
• 22:04
  Quite. They weren't quite fresh, but
• 22:06
  they were, they were my the OG alpha fly.
• 22:10
  So yeah, I knew, I knew Kenji. Kenji doesn't come, you know,
• 22:13
  doesn't do half measures. So if he's coming down for a
• 22:16
  workout, he's coming down for a it's as close as I get to a
• 22:19
  Saturday morning race basically. So I was pumped up and ready to
• 22:22
  ready to roll. OK, yeah.
• 22:24
  So Saturday we again 20 minute warm up 4 kilometers and the
• 22:30
  session was 3 by 45 seconds strides.
• 22:34
  So that's that's sort of a strong pace.
• 22:36
  You're not all out but like you're pushing.
• 22:38
  And then we had a 45 seconds of like sort of static recovery.
• 22:42
  Did you think we're gonna have? To all out though.
• 22:44
  Oh yeah, yeah, absolutely. After those, I was redlining.
• 22:47
  Yeah, it's actually a long time. I was looking at my watch and
• 22:50
  you're like 25 seconds like sugar.
• 22:52
  I've another 20 seconds of all this. 1st 20 seconds because I
• 22:55
  realized this was too fast. Especially on the grass, it's
• 22:58
  just different, isn't it? Because for the, for the output
• 23:01
  that you give, usually on concrete, you're just not
• 23:03
  getting the same back on the grass, are you?
• 23:05
  It's. It's weird with the Super shoes.
• 23:07
  Yeah, you're like, it's like bouncing.
• 23:09
  I don't know, it's weird. It feels different.
• 23:10
  Yeah. And did you, do you see our
• 23:13
  splits for those because they weren't, we weren't going slow.
• 23:15
  I didn't think they were pretty solid.
• 23:17
  I didn't actually look the splits in brutally honestly.
• 23:19
  Sort of like 245 pace, I think. So we're sort of moving.
• 23:24
  And then the main meet of the session it was 2 by 15 minutes
• 23:28
  of threshold and then between them there was a 2 1/2 minute
• 23:32
  rest static or like jog just to keep the legs moving.
• 23:36
  I was hitting the 1st 15 minutes I hit an average of 313 per
• 23:40
  kilometer and the 2nd 15 I hit 311 per kilometer, which I was
• 23:45
  pretty happy with, felt good and then at the end we just done
• 23:49
  them 3 by 45 seconds, Strong strides at the end, which were
• 23:53
  stronger than strong. It was really hard.
• 23:55
  How do you find that one Dino? Yeah, that was really, Yeah,
• 23:58
  good. Harder than our normal, like
• 24:00
  because often on Saturday we're doing like 40 minutes, 30 to 40
• 24:04
  minutes of like tempo, you know, that's like 7 out of 10, whereas
• 24:07
  those threshold efforts are more like an 8 out of 10, so that it
• 24:11
  feels harder. I thought I could start like a
• 24:13
  harder workout than normal that we do on a Saturday, but it was
• 24:17
  good. It was, yeah, it was tough.
• 24:18
  I think I was three, maybe like 305 or 307 and then 305 or
• 24:25
  thereabouts. Have any?
• 24:26
  Right? Yeah, For me, that was a pretty
• 24:29
  tough one, to be honest with you.
• 24:30
  After those 45 seconds strides, I knew that my legs weren't as
• 24:34
  fresh as sometimes they are. So Owen was trying to arrange
• 24:38
  for some paces before we got into that and I think I kind of
• 24:41
  said to him, yeah, yeah, all the best with that one mate.
• 24:44
  I'll just just see you at the end of the session.
• 24:46
  But. I feel, I feel like the rest day
• 24:48
  on the Friday has such an impact on the Saturday.
• 24:52
  Like I felt fresh. Like it's mad what a little like
• 24:55
  24 hours of rest actually does to the body.
• 24:57
  Yeah, You often come in on a Saturday with a bit more pop
• 25:00
  than what you would say on like another day, right?
• 25:03
  Like you're feeling tired on a Tuesday after that, like hard
• 25:06
  long run versus yes, Saturday you're sort of, you know,
• 25:09
  feeling pretty fresh. Yeah, just rejuvenates the whole
• 25:11
  body, which is yeah, it's good. And I knew I'd been a bit lazy
• 25:15
  with stretching and firm rolling.
• 25:16
  So this this was a reminder to stay on top of that.
• 25:20
  But I mean, regardless, I got it done in the end.
• 25:23
  And it was actually pretty all right.
• 25:24
  I think I was 3/19 for the first Rep and 3:16 for the second.
• 25:29
  So yeah, that was that was good. And yeah, then 20 minutes for
• 25:35
  the cool down and that evening I am jogged to the gym and done a
• 25:40
  bit of core in the gym and jogged home, which added another
• 25:44
  30, which was not 30 minutes on. Just a little bit of junk
• 25:47
  mileage really. And then Sunday brought us to
• 25:49
  the long run where I only had two hours, which I got 27
• 25:54
  kilometers in which caught, which topped off a good week for
• 25:57
  me mileage wise, 131 kilometers and a 60 minutes of elliptical.
• 26:03
  And you had a different Sunday to me, though didn't just.
• 26:06
  Yeah, we did the first two hours together and then we sort of
• 26:09
  picked it up a little bit for the last 30 minutes.
• 26:11
  I mean, someone picked it up more than, took the last 30
• 26:14
  minutes, more serious than than than others.
• 26:17
  Did you maybe want to unpack what you did right?
• 26:21
  We can do but I was I was just looking at my my straw activity
• 26:25
  for it there and noticed that the start time was 608 and.
• 26:33
  I apologize. That was, yeah, that was, I held
• 26:35
  the whole group up. Maybe it's a listener, see what
• 26:39
  the listeners say if they write in.
• 26:40
  But I think we the group's called the 603 herdsman group
• 26:45
  and so it went past it. So 3:00 and had message to say I
• 26:48
  was running late, but everyone kindly stayed.
• 26:50
  So I appreciate it. I was running very late.
• 26:52
  But yeah, we all done 2 hours together.
• 26:55
  There was maybe six or seven of us, which was good.
• 27:00
  And then I quickly nipped back to the car to put on a fresh
• 27:05
  pair of super shoes, which, yeah, says it all really,
• 27:08
  doesn't it? But I I was pleased with my pick
• 27:10
  up from the day earlier. I got a pair of Adios Pros for
• 27:15
  only $150.00 so there was no chance that they weren't seeing
• 27:19
  the final 30 minutes out for the study there.
• 27:21
  Had to try them. Yeah, an initial feedback on
• 27:24
  them. They were, they were good, but
• 27:26
  we done maybe 5 minutes of it on the gravel and because my legs
• 27:31
  were already quite tired, I was struggling, struggling a little
• 27:35
  bit with balance there. But once we were on the on the
• 27:38
  tarmac and the concrete path, they were very smooth and
• 27:41
  bouncy. So yeah, they they were really
• 27:44
  useful for that final 30 minutes.
• 27:46
  How much carbs did you 2 put away during that?
• 27:50
  Good question. I trying to think now, I took at
• 27:54
  least two gels and I filled AI think it was 2 gels and I had a
• 28:00
  like a scoop of the fix like carbohydrate mix.
• 28:05
  I think it's got another 40 grams of carbs in it.
• 28:07
  So probably 120 if I was to guess.
• 28:09
  I had a couple of pieces of toast on the way there and then
• 28:13
  yeah, probably 120 grams of carbs over the course of the run
• 28:16
  and then a heap of water. We're pretty good at stopping at
• 28:18
  different drink taps. Oh, what?
• 28:20
  Soon, as you mentioned that, we almost created a new little
• 28:24
  segment there, didn't we, By rating the bubblers around
• 28:27
  Perth? We did, yeah.
• 28:30
  So if anyone's got any fantastically fresh taps that
• 28:34
  they they recommend around Perth and let us know and.
• 28:37
  What was that mileage wise for you?
• 28:39
  Right. I, I was 144 I think.
• 28:42
  So that's actually my biggest week ever.
• 28:44
  So I'll definitely be being careful this week and
• 28:48
  hypersensitive to how my bodies feeling and won't be scared to
• 28:52
  kind of pull something back. If anything kind of feels a
• 28:56
  little bit too intense or if I'm feeling tired for a day or two,
• 29:00
  then yeah, we'll see. But at the minute I'm I'm not
• 29:02
  too bad. Yeah.
• 29:03
  And you didn't? Yeah.
• 29:04
  One yeah, 164. So pretty close to my biggest,
• 29:07
  biggest week. So yeah, which is good.
• 29:09
  Yeah, and that's the weekly training log.
• 29:12
  OK, then on to the running news segments.
• 29:14
  Hopefully we won't be here too long, but there are a few
• 29:18
  important things to speak about. So we had Tokyo Marathon
• 29:21
  obviously happened on Sunday morning, which we alluded to
• 29:24
  last week because we had our eyes firmly fixed on Jake
• 29:28
  Barraclough, ran to Japan, how he would get on.
• 29:31
  And we aren't, we aren't actually crazily obsessed with
• 29:35
  this guy. We, we did actually bump into
• 29:38
  him in Mariga and he didn't win and we had a good chat and he's,
• 29:42
  he's a good lad. So yeah, we were.
• 29:43
  We were keen to follow him. We could call him a friend of
• 29:46
  the show. Friend of the show?
• 29:48
  Yeah. He's an easy Duggler, yeah.
• 29:51
  The biggest easy doubler we now, I would suggest he is very
• 29:56
  motivating and he's yeah, it's very cool.
• 29:59
  What 250 KS a week? It's pretty inspiring.
• 30:02
  Yeah. So he ended up with a 21455, was
• 30:06
  it? Yeah, Yeah.
• 30:08
  So we had a cook, which we shouldn't overlook how I think
• 30:11
  that he's a little bit disappointed with that, but we
• 30:14
  shouldn't overlook what how good that is in terms of a result sub
• 30:20
  2:15. It's just pretty crazy because
• 30:24
  he's still clearly on an upwards trajectory and he hasn't hit a
• 30:27
  ceiling yet. So exciting times for him
• 30:29
  looking ahead into the rest of the year because I'm sure he'll
• 30:33
  he'll be having at least one of the stab at that.
• 30:35
  Yeah, and he only ran, he's like he ran a PB on the Gold Coast,
• 30:38
  ran 217. You know, what's that?
• 30:40
  Nine, maybe nine months ago, Not even nine months ago.
• 30:43
  So in nine months, to take off another 3 minutes and maybe not
• 30:47
  be completely happy with the results.
• 30:48
  Pretty cool. And then we also had from an
• 30:50
  Australian point of view, Jess Stenson there went to number
• 30:54
  three all time with the two 2256.
• 30:58
  So I think at one point, maybe even up to halfway, people were
• 31:02
  getting excited thinking about Australian, Australian record.
• 31:07
  But obviously she she grounded out to the end there and that
• 31:11
  was a relatively decent PB for herself.
• 31:14
  So to move up to #3 all time when you look at some of the
• 31:17
  girls who are below were on that list and there was testament to
• 31:21
  that run although did. She did she sneak just in front
• 31:26
  of Izzy? Is that because she has she done
• 31:27
  229 high? Yeah, so I was going to say that
• 31:32
  list, although she's moved up to #3 for now, that list might get
• 31:35
  another reshuffle this weekend might in it.
• 31:39
  Yeah. With Izzy back Doyle and Leanne
• 31:42
  Pompiani having having a crack at Nagoya.
• 31:45
  In terms of the actual races overall, we had both winners
• 31:49
  were from Ethiopia, so we had Tedesi to Kaylee running two O
• 31:53
  323 and I did see that this guy's only 22 years of age
• 31:59
  running at 2O3, which is just crazy.
• 32:03
  And that was only well only that was a one second PB.
• 32:07
  So the guy's actually done it before, which is even even
• 32:11
  bizarre. Even more bizarre do.
• 32:12
  You know where he done it. Nah, that's a good question.
• 32:15
  It would have been in that I was reading but.
• 32:18
  It's like another Ethiopian or Kenyan that I've never heard of
• 32:21
  before. Like it's just, it's crazy.
• 32:24
  Yeah, when when you look at the results list, there is there's
• 32:27
  so many, so many names on there and so few of them actually
• 32:31
  resonate with you in the running these bizarre times like sub
• 32:34
  205. It's mad that the depth is out
• 32:37
  there. So the female winner was Tumi
• 32:40
  Kabede again from Ethiopia in 260 and 31.
• 32:45
  And the cool thing about her room was that that made it
• 32:48
  back-to-back wins at Tokyo for her and she did do it the hard
• 32:54
  way. So each 5K split that she ran
• 32:57
  that race was slower than the previous one.
• 33:00
  So she's put it all on the line early doors and just about clung
• 33:05
  gone. So I've got the AT30K, she had a
• 33:09
  2 1/2 minute lead and then when they came over the finish line,
• 33:13
  she was a down to 25 second lead.
• 33:15
  So yeah, that was a tough last 10K for her.
• 33:18
  Yeah. And I think.
• 33:19
  Maybe yes, no go. And I think, I think did Jake
• 33:23
  run? Was he running with the lead
• 33:25
  women through half because the ISO split 6617?
• 33:29
  Is that perhaps what the leader was thought?
• 33:31
  Maybe in his recap he was mentioning that that's who he's
• 33:34
  running with. Yeah, I think when when we were
• 33:36
  trying to track it at the time, that's what we're seeing as
• 33:39
  well, wasn't it, that he'd went halfway like the the exact same
• 33:42
  time as the lead women, which would be a wise move.
• 33:45
  So. And then we did have the double
• 33:48
  Olympic champion, the 5K10K world record holder Joshua
• 33:52
  chapter guy was in the field. So I think he ends up finishing
• 33:55
  tenth maybe. So, yeah, just from a noticeable
• 33:58
  name points of view, he ran 20559.
• 34:03
  He went through in 62 and positive split, which I imagine
• 34:08
  90% of the field may a positive split there because Tokyo does
• 34:12
  have that downhill start as well, doesn't it?
• 34:14
  So that's easy for people to get carried away, let alone with the
• 34:18
  the style of racing in. Japan, Yeah.
• 34:20
  And it's crazy that he he arguably wasn't the biggest name
• 34:24
  in the whole race as Harry Styles rocked up and ran a 324,
• 34:30
  which is pretty good. And he he wouldn't have just
• 34:32
  been able to do that off like almost no train and would he
• 34:36
  like he's going to have been put in the mileage in there.
• 34:38
  So I was actually giving him a little search on Strava earlier,
• 34:42
  but no returns. Yeah, and for anyone who
• 34:44
  actually doesn't know who Harry Styles is, you're sleeping under
• 34:47
  a rock. But he is.
• 34:49
  He was involved in a band called One Direction who was massive
• 34:54
  absolutely everywhere. I don't know what shoes he ran
• 34:56
  in. I wonder if he ran in super
• 34:58
  shoes. Yeah, I've seen the photo.
• 34:59
  He was in the the Alpha threes, the Neons.
• 35:03
  That's cool. And just before we move on from
• 35:06
  Tokyo as well, Paula Radcliffe actually ran.
• 35:09
  Did you see that? Yeah, like just under 3 hours.
• 35:11
  Yeah, how cool is that? Yeah, that was cool.
• 35:14
  Good work by Tokyo getting a heap of like heap of people in
• 35:17
  there. Yeah, good.
• 35:19
  Good for the PR. Yeah.
• 35:20
  Is that on your bucket list? Would you like to do that, you
• 35:23
  guys? Yeah, after our experience in
• 35:26
  Maragami, I'd be keen to go back to Japan and race any sort of
• 35:31
  race. Yeah.
• 35:32
  So I guess Tokyo has to go be up there in terms of the ones you
• 35:36
  would look at, doesn't it? Yeah, for sure.
• 35:38
  Apparently it was a little bit hot, but I don't know how hot.
• 35:40
  I think maybe for locals, maybe it was, it felt warm because
• 35:44
  it'd been ridiculously cold. But I think I saw their maximum
• 35:47
  temperature was 20. Maybe it was like 15 or so when
• 35:49
  the marathon was finishing, which is not, I wouldn't think,
• 35:52
  optimal. I would have thought closer to
• 35:53
  10 would be better. On season.
• 35:56
  Normally, Yeah, exactly. I would imagine normally you're
• 35:59
  getting a pretty pretty magic day.
• 36:01
  And then myself and Owen went down.
• 36:04
  We made it to the Perth track classic, didn't we Owen?
• 36:07
  We did indeed seen some fast races.
• 36:10
  At one stage we were gone. No, no.
• 36:13
  I think what you're going to say is better.
• 36:14
  At one stage we were in between two Olympians.
• 36:18
  Craig Matram, who trains the OAC Oceana group, was one side of
• 36:24
  us, and Kenji also was the other side.
• 36:27
  So yeah, it's pretty cool. I think we were we were planning
• 36:30
  on trying to get a photo with Craig where we But then during
• 36:34
  the women's 1500s race when his athlete is at Modi Sky Ring, her
• 36:40
  direct competition was the Irish girl which you were you were
• 36:43
  cheering on and Craig seemed to walk away from us once he had.
• 36:49
  Irish running royalty Sophia Sullivan, who actually won the
• 36:53
  1500 in 4 minutes, 6 seconds. Her mother is Sanyo Sullivan,
• 37:00
  which every Irish winner will know.
• 37:03
  Yeah, so it's pretty good from Sophie.
• 37:05
  But yeah, I wasn't going to ask him for a picture.
• 37:08
  I don't know. He seems like a very
• 37:09
  intimidating man. I'm pretty sure he's lovely.
• 37:11
  But now he's sort of. He was in the zone.
• 37:14
  I wouldn't want to walk up to him.
• 37:17
  Well, the other guy. Might touch on him again later
• 37:19
  in the YouTube Diaries. We might.
• 37:21
  We might get circle back to Craig.
• 37:24
  Oh, yeah, The the other guy who you meant, you mentioned there
• 37:27
  was two Olympians there, Owen. So the other guy was Kenji, who
• 37:31
  had done the session with us that morning, wasn't it?
• 37:34
  And I think me and you were kind of on the fence about whether to
• 37:38
  disturb Craig Mottram and ask him for a photo.
• 37:41
  But when Kenji, the guy who just finished 15th in Paris, turned
• 37:45
  round and said, like, you know, I'm thinking about getting one
• 37:48
  with them, we're like, OK, let's go and get our phones then.
• 37:52
  Yeah, you don't really like one of the best Aussie runners ever.
• 37:57
  Pretty. Cool and we might as well just
• 37:59
  talk through the men's 1500 whilst whilst we're there.
• 38:02
  So Callum Davis won in 340.77 and that was .1 of a second from
• 38:10
  Ryoji Tatizawa, which is the Japanese guy who's been over
• 38:15
  with MTC I think, and then Peyton Craig.
• 38:18
  So Craig Mushroom's other on athlete was just back in 3rd and
• 38:23
  that race was a bit of a dust up the last lap wasn't it was kind
• 38:27
  of dawdling for a little bit in the middle.
• 38:29
  And then with about 200 to go there was still five of the
• 38:33
  minute. And our our very own Tom
• 38:35
  Moorcroft, hats off to him, had a fantastic run there because he
• 38:38
  he was still in the mixer himself and he's ran 34332 for a
• 38:43
  club record. So congratulations, Tom.
• 38:46
  Yeah, it was pretty cool. Like Tom and Max being like two
• 38:48
  of the five Perth guys sort of mixing it with like national
• 38:51
  and, you know, international competition.
• 38:54
  So yeah, cool for, you know, Perth baserunners to be mixing
• 38:58
  it with national talent. Yeah, just a little reminder for
• 39:01
  those Eastern states that WA does exist.
• 39:05
  Also on this we have, oh, just this morning actually.
• 39:10
  Well, it's Monday night in Perth when we record this now for
• 39:13
  contacts, but it probably won't go out until Tuesday.
• 39:16
  So Monday morning and Perth time, Jared Negus was trying to
• 39:22
  take back his mile world record from Jakub Inger Brits, Inger
• 39:25
  Britson, but he failed. He was 2 seconds shy, so he ran
• 39:30
  early around 347. But what I thought was funny
• 39:34
  about this was he was quoted after.
• 39:37
  So for context, Jared broke the record about a month ago and
• 39:41
  then the week later or maybe even less Inger Brits and took
• 39:45
  it back often. And then Negus was asked about
• 39:48
  this at the time and he's like, are you going to run another
• 39:51
  mile this season? And he said that will be pretty
• 39:53
  petty of me. And when he announced that he
• 39:56
  was going to be doing this race this morning, he said, I guess I
• 40:00
  am not petty. They gave it a good crack.
• 40:05
  Did you have you guys watched a replay of it?
• 40:07
  No, they were. Solo.
• 40:08
  Yeah, they had, they had pacemakers and they were sort of
• 40:13
  on the wave lights for at least through halfway, but they were
• 40:17
  ahead of them through like 2400. So I think they I don't know if
• 40:20
  it was like 56 or something through maybe 400 and it could
• 40:23
  be 409 meters. But yeah, they sort of fell off
• 40:27
  them with a couple of laps to go or three laps to go and couldn't
• 40:31
  close it. But and all sort of went with it
• 40:34
  as well, which was pretty cool. Like because he's sort of not
• 40:36
  been racing that well by his standards.
• 40:40
  And so yeah, he was sort of trying to, he he sort of said on
• 40:44
  his podcast that he would just go with the world record pace
• 40:47
  and see how he went, which sounded pretty mad.
• 40:50
  But he sort of, even though he faded a bit, still ran 350.7
• 40:54
  maybe. And so that was like still a PB
• 40:56
  from from him. And he's won like some pretty
• 40:58
  big indoor miles a few years ago.
• 41:01
  So that's pretty cool. But because of the world
• 41:03
  standards being so ridiculous, there is sort of just under a
• 41:06
  second off, you know, the auto qualifiers.
• 41:08
  But yeah, still pretty cool. Was a good race.
• 41:11
  I was going to say we'll have to tune into to Coffee Club to
• 41:15
  Harrah's recap of the race, but then we might actually bump them
• 41:18
  above us in the rankings. Might and week that was that was
• 41:22
  crazy. This morning when we we we got
• 41:25
  an e-mail off some guy who obviously just looks scours the
• 41:29
  web for data on podcasts and fires it out to everyone and
• 41:32
  says various rankings. And we were thinking it was a
• 41:35
  parody and someone was trying to have us on.
• 41:37
  But then when we actually looked, somehow we're we were
• 41:40
  sitting above this unnamed podcast in the rankings.
• 41:44
  Final bit of running news. It's not formal running news by
• 41:48
  I thought it's fun to mention. So I was listening to Matt Foxes
• 41:54
  podcast also and he's absolutely desperate to do Ballarat.
• 41:59
  He has been desperate for a couple of months.
• 42:02
  He's been throwing it out there to a couple of other Australian
• 42:06
  nationals and offering them incentives to race him, but no
• 42:11
  one seems to be taking him up on it.
• 42:13
  And now unfortunately it looks like, I don't know, Brady might
• 42:17
  not be doing Ballarat himself because that that's the guy who
• 42:20
  who Matt wants to race. But yeah, I think Brady's maybe
• 42:24
  looking at going to Canberra or something.
• 42:26
  But we'll, we'll find out. And then the thing that prompted
• 42:29
  me to bring this up is I've seen the the guy, Caleb Laker, who
• 42:33
  was throwing his hat in the ring for Melbourne last year.
• 42:37
  He's, he's also now pulled out of Ballarat and said he's going
• 42:41
  to focus on Melbourne for 2025. So see how we get done with that
• 42:45
  one. Dropping light flies.
• 42:49
  I think Brady might be back in they there was another podcast
• 42:53
  released and they Brody seemed to be back in the in the field,
• 42:57
  which is good. So fingers crossed.
• 42:59
  Oh well, you'd you'd hope so, given that he's coined it
• 43:03
  Valencia of the South, so don't seem like it.
• 43:05
  Was enough to Yeah, the Valencia of the South got us to sign up,
• 43:09
  didn't. It exactly, Yeah, I wonder if he
• 43:14
  got. Some Yeah, it was enough for us
• 43:17
  to drink the Kool-aid and believe we don't have to travel
• 43:20
  all the way across the world to run a PB.
• 43:22
  Yeah, but I think from listening to some of the earlier ones,
• 43:26
  Brady was thinking maybe he was, he was in with a shout up top
• 43:29
  there until he found out the field was pretty deep up the
• 43:32
  front. But hopefully he's back on board
• 43:35
  anyway, we'll see. So the next segment we're into
• 43:38
  double trouble. So I've put my hand up this week
• 43:41
  because something came to me. So I thought, I'm going to cash
• 43:44
  in, I'm going to get it done. So hopefully to a lot of people
• 43:49
  this won't actually be that controversial, but to some I
• 43:53
  know it will because So what it is, let's stop beating around
• 43:56
  the Bush. Let's stop using Strava times.
• 44:01
  They're completely irrelevant. We're running on measured
• 44:04
  courses that have been certified and whether your Strava says
• 44:09
  that you hit 5 K 30 seconds before or you hit 10K at 9.8 K,
• 44:15
  it really doesn't matter. There's no Strava said this or
• 44:18
  Strava time was that Strava tax this.
• 44:22
  It doesn't matter. It's what the, what your chip
• 44:25
  time is or your your gun time. And especially so when when
• 44:29
  we're running on a track, these things are literally 400 meters
• 44:33
  in a circle. So start on the start line and
• 44:37
  if you're doing a 5K run 12 1/2 times around that circle and
• 44:41
  that's a 5K, it's not because you, your Strava or your watch
• 44:45
  says that you finished halfway up the street.
• 44:48
  Just just think about it a little bit and it makes perfect
• 44:52
  sense. So I think you guys will be on
• 44:54
  board with me on that one. You don't need to put yourselves
• 44:57
  out there, but yeah, feel free to comment if you want.
• 45:00
  Yeah, Now I'm I get upset when we head to a race in the it's
• 45:05
  not certified. So, you know, I'm all about
• 45:08
  running the official distance and the sports measured by like
• 45:11
  seconds and meters. So, you know, yeah, that's what
• 45:15
  I'm want to hang my hat on is a certified official distance.
• 45:18
  Not, not what my watch says. Even though sometimes if you run
• 45:22
  generous GPS courses, it does feel good.
• 45:24
  I mean, you have got to take every second that you give them.
• 45:27
  But let's let's just follow the rules.
• 45:30
  Yeah. Oh, and also the courses are
• 45:33
  actually so for context, why your watch may be a little bit
• 45:37
  over the 10K to 5K to half, whichever a couple of 100 metres
• 45:42
  out and why, why you might feel hard done by in these instances
• 45:46
  is the courses are actually measured using the shortest
• 45:49
  possible physical routes to get round that course.
• 45:52
  So naturally, when you're racing in a field that's three or four
• 45:56
  deep or there's a pack here and you, you basically not hitting
• 46:00
  every tangent and you're not following the shortest way round
• 46:03
  that course, your, your line is going to accumulate some
• 46:07
  additional meters here and there.
• 46:09
  So unless you just run the shortest possible route, then we
• 46:12
  just have to put up and shut up. But again, maybe that's a learn
• 46:16
  for people who didn't know that's how it's done.
• 46:18
  If you if you want to reduce your your distance then just run
• 46:22
  around the corners properly. I have noticed particularly in
• 46:25
  like Japan, races like everyone just stays left.
• 46:28
  You know, everyone's very polite and whereas yeah, often you sort
• 46:32
  of veering left or right, new in theory would run a tangent and
• 46:35
  would run slightly less. But yeah, I'm always keen to try
• 46:38
  and Schniper made or or two if I can.
• 46:40
  Yeah, I actually noticed that in Maragami.
• 46:43
  So there was we're running up the left hand side of the road
• 46:46
  and the guys ahead of me were all keeping to the left of the
• 46:49
  left. And I kind of, I'm going to
• 46:53
  sound like a hypocrite here, but I'll cut the corner without
• 46:56
  cutting the corner if you like. So it's still on the course
• 46:59
  obviously, but these guys are running like on the outside of
• 47:02
  the bend rather than just straight across it, but.
• 47:05
  Yeah, that's I don't think that's hypocritical.
• 47:07
  You're you're more commenting on then your Garmin probably said
• 47:10
  21.4 and you want to take the PB that it said after 21.1.
• 47:14
  But I think but if during the race you can find a way to
• 47:18
  legally run less, you run less. There we go.
• 47:20
  I wouldn't you. Just no, I totally agree with
• 47:24
  you. I nearly you might cut this out.
• 47:25
  I nearly add another thing on to that.
• 47:27
  If you're using this is what actually no, scrap this.
• 47:31
  Will I say, will I say like heart rate as well off your
• 47:34
  watch or is that in different double trouble?
• 47:36
  Oh oh. Just add to it.
• 47:40
  It's not controversial, is it? But people should need to know,
• 47:43
  I think. It's a good thing.
• 47:44
  Yeah, that's right. OK, OK, so yeah, I know I
• 47:47
  totally agree with you lads. You if it's a world certified
• 47:50
  course, you just take the time, the results at the end, you do
• 47:53
  not go by your watch. And another thing with the
• 47:55
  watch, the heart rate on the watch is just not accurate
• 47:58
  either. So if you're putting on your
• 48:00
  Strava easy run 155 beats per minute, just you have to watch
• 48:06
  like it's not accurate. You either have to have a chest
• 48:09
  strap or an iron band, which are a billion times more accurate.
• 48:13
  That's another thing that sort of pushes my buttons for some
• 48:15
  reason. I know you wear a chest strap.
• 48:18
  Do you wear a chest strap right? I've got the the arm band.
• 48:22
  Oh, OK. Oh, that's right.
• 48:23
  Yeah. Very funny.
• 48:25
  But like when you think when you're moving, you're moving
• 48:28
  your arms when you're running and the watch, the watch is
• 48:31
  going to move as well. So it's not accurate.
• 48:33
  Yeah, yeah, yeah. So your zone two runs probably
• 48:36
  aren't in Zone 2 unfortunately guys.
• 48:39
  Yeah, stick a strap on and find out.
• 48:44
  Yeah. Leave.
• 48:45
  Leave that. Leave that.
• 48:46
  I'll leave. That line there.
• 48:50
  So we've made that into the listener questions now and some
• 48:55
  of these the guys are aware of in terms of Dean and Owen and
• 49:00
  some of them they're going to have for the first time now.
• 49:02
  So the one which we're all aware of, I think Dean received this
• 49:07
  earlier on in the week was, is quite a good one really and you
• 49:10
  could go quite deep on it. What drives slash influences
• 49:14
  your race selection and what races do you have penciled in
• 49:17
  for the rest of the year? Did you want to go first that
• 49:20
  one? And So what drives my race
• 49:23
  selection? First of all, it's probably to
• 49:26
  run fast. Like at the end of the day, if
• 49:29
  you're in running athletics for money, you're it's not a
• 49:33
  locative sport. Like there's no point of being
• 49:35
  in it for the money you're in. It's like run fast.
• 49:37
  So my next race is the Buff, the boat ramp in Tasmania.
• 49:42
  That's in two weeks on Sunday the 16th of Tassi again, pancake
• 49:47
  flat course. I think it loops back on itself
• 49:49
  twice. But other than that, like it
• 49:52
  should be great, a great option to run fast.
• 49:54
  And after that, I'm not really sure.
• 49:57
  That's all I have done. That's all I've planned for now
• 50:00
  because I'm not sure what I'm doing and I might drop it down
• 50:03
  and try and run faster on the track or I might take a bit of
• 50:06
  time out to let the body recover.
• 50:07
  I'm not really sure. What's the plan for me?
• 50:10
  What do you have planned in? Yeah, so next race is Ballarat
• 50:14
  Marathon. I might do the ASICS Bridges Fun
• 50:17
  Run, which popular like 10K run here.
• 50:19
  It's sort of not. And yeah, sorry, in terms of
• 50:23
  what motivates me similarly, like, you know, I'm motivated to
• 50:28
  try and improve my own PBS and then also sort of race, race
• 50:33
  races as well. So I think, yeah, there's a
• 50:37
  competitive race or a chance to run a PB.
• 50:39
  That's probably when I'm most excited.
• 50:41
  So the Bridges fun runs coming up, it might be a good hit out
• 50:45
  ahead of Ballarat. And then yeah, Ballarat sort of
• 50:49
  a good one because it feels like the race might be a competitive
• 50:52
  one. And then it's also a chance to
• 50:54
  maybe run a PB. And then yeah, other races later
• 50:58
  in the year maybe. I mean, Valencia, but not the
• 51:00
  Valencia of the South, but the Valencia perhaps.
• 51:04
  And then maybe the Sydney Marathon because it's a Aussie
• 51:07
  championship. So chance to race and or and
• 51:11
  then a chance to run fast. Yeah.
• 51:12
  And for me, geez, we, we could have kind of come up with more
• 51:17
  reasoning and just run fast, couldn't we?
• 51:20
  But yeah, that that. Was, well, actually for me it's
• 51:24
  it's like we ran Maragami and it was a great opportunity to
• 51:28
  actually see Japan. So I sort of pick races like
• 51:31
  places I haven't been before to actually discover the area as
• 51:35
  well. Along with running fast, yeah.
• 51:38
  And I think, yeah, I think for me as well.
• 51:40
  What's I enjoy training for the marathon, but I also enjoy the
• 51:44
  fact that you run a marathon and then you can disconnect from
• 51:47
  running for a couple of weeks as well.
• 51:48
  So we often would, I'll do a marathon and then we travel to
• 51:51
  the marathon and then we do like a family holiday or something.
• 51:54
  And it's like the best time to chill out because you're not
• 51:56
  having to squeeze in training in and around sightseeing or just
• 52:00
  spending time with family. So that's probably part of the
• 52:03
  my motivation for getting more into marathon running as well.
• 52:06
  Yeah, I was going to say, obviously the run fast elements,
• 52:10
  but also usually just the way you cycle through training and
• 52:15
  we kind of race not incredibly frequently, maybe like once a
• 52:21
  month, once every couple of months or whatever.
• 52:23
  So usually all things being well your, your fitness is generally
• 52:28
  always increasing. So when you look at your kind of
• 52:31
  PBS at any point, there's always usually at least one or two that
• 52:35
  may be kind of weaker than the rest.
• 52:38
  So for me, there's usually a motivation to go after one race
• 52:42
  distance in particular at any given time.
• 52:45
  But also that kind of feeds into how we periodize our training,
• 52:49
  if you like. So if we're doing a marathon,
• 52:51
  then it might make sense to kind of build up from a 5K10K block
• 52:56
  and then get the half marathon on the way.
• 52:58
  And then once you finish with the marathon, you're almost back
• 53:01
  to the start some blocks and you reset and go again.
• 53:04
  But yeah, that was that was just my take on it in terms of what I
• 53:07
  have coming up. Similarly to Dean, I'm thinking
• 53:10
  about doing the bridges from run.
• 53:13
  But I guess we just need to see how that fits in around our
• 53:16
  marathon session. We might have to do something
• 53:19
  beforehand and the the race will just be like marathon effort or
• 53:23
  something. But we'll see.
• 53:24
  And then yeah, got Ballarat Marathon after that again, I'm a
• 53:29
  bit up in the air with, well, not up in the air.
• 53:31
  I know for a fact that I'm going back to Europe in June for
• 53:36
  around a month. I've got 2 weddings, 2 friends
• 53:40
  weddings over there. So I would probably won't be
• 53:44
  taking running as seriously during that period, shall we
• 53:47
  say. So when I return to Australia in
• 53:50
  July, I'll probably be looking to kind of start a base training
• 53:54
  block again and build up and then hopefully sneak another
• 53:58
  marathon. And before the years out,
• 54:00
  potentially Melbourne or there was because of Kipchergie
• 54:03
  getting involved with Sydney. So it would be incredibly cool
• 54:06
  if you could snag an elite entry and get in the mixer with Ellie
• 54:10
  Wood himself. But yeah, we'll see about that.
• 54:13
  So one section which we've just realized, well, I've just
• 54:16
  realized, sorry, that we missed earlier after giving it the big
• 54:19
  spiel about how we want to keep the podcast consistent and get
• 54:23
  all our segment segments in order.
• 54:25
  We've just done it an absolute random way round, but we've made
• 54:29
  it to the YouTube Diaries, so Dean's going to talk through
• 54:32
  that. Yeah, I thought I'd do a
• 54:34
  two-part. So I suppose the idea behind
• 54:37
  YouTube Diaries is the fact that we spend too much time scrolling
• 54:43
  through and consuming YouTube content.
• 54:44
  Or at least I know I do. And I think I think maybe you
• 54:47
  guys join me on that. So I thought I'd share 2 videos,
• 54:52
  one like a more recent video that I've watched and then one
• 54:55
  that I thought was a good one that I can share with the
• 54:58
  listeners. So the first one is Izzy about
• 55:02
  Doyle, she is. So she was at Murugami at the
• 55:06
  half marathon that we just all participated in and we were
• 55:10
  lucky enough thanks to Ryan sliding into this just sounds
• 55:16
  like a continuous name drops segment.
• 55:19
  You slid into Brett Robinson's DMS and then it was a bit of a
• 55:23
  like a reverse joke because there was an Irishman, an
• 55:26
  Englishman and an Australian already in the bar.
• 55:30
  And then in drop dropped Andy, Brett, Izzy and have to.
• 55:34
  And they came and joined us for a drink, which was really nice.
• 55:37
  And we were chatting to Izzy and she mentioned that she had a
• 55:40
  YouTube video that she was not sure if she wanted to share.
• 55:44
  And we're like, please share it. We consume a ridiculous amount
• 55:47
  of YouTube content. I'm sure it'll be really good.
• 55:49
  And so, you know, it was it was us basically that that's why it
• 55:52
  was created. No, but no, she's sorry.
• 55:56
  I'm. Sorry we're we reassured her
• 55:58
  that she was she would get at least three views anyway.
• 56:01
  That's right. I, I think I've had, I, I had a
• 56:03
  look today and it's already at like 4000 views or something,
• 56:06
  which is pretty cool. So yeah, it was a really good
• 56:09
  video. It was sort of showing her lead
• 56:11
  up to the Valencia Marathon that she ran last year where she ran,
• 56:14
  it must have been 222 high. I think just behind Jess Stenson
• 56:19
  just ran and it was just really well shot.
• 56:22
  Sort of pops the hood on her training group in Adelaide and
• 56:27
  she's pretty inspiring because she's consistently knocking out
• 56:30
  around 200 KS a week, which is really cool, and training up for
• 56:34
  the Nagoya Marathon, which is coming up this coming weekend.
• 56:39
  And so, yeah, so hopefully it's the first video of a few, but
• 56:43
  one to check out. And hopefully, I know she's
• 56:47
  mentioned on podcasts, I've heard her speak on that she sort
• 56:51
  of really enjoys consuming YouTube and podcast content as
• 56:53
  she sort of logs her mileage for the week.
• 56:57
  And so hopefully we get the benefit of that as there's more
• 57:00
  videos, but that's the first video that I thought I'd
• 57:03
  mention. And then in terms of like
• 57:04
  winding back the clock, we mentioned Craig Mottram before
• 57:08
  and I think I was mentioning on a long run, have you guys seen
• 57:11
  the big Mazungu? Have you since watched the big
• 57:14
  Mazungu? Have you guys clicked through?
• 57:17
  Yeah, I I watched it when you sent the link through.
• 57:20
  What did you what did you think? It was awesome to just
• 57:23
  considering how old it is as well, how how well done it is
• 57:26
  and put together and just to kind of see him when he's in his
• 57:29
  element there. I think Brett and Ryan Gregson
• 57:33
  were talking about his times the other week and kind of how they
• 57:37
  step up. They they could almost get lost
• 57:39
  now with some of the silly stuff that's going on, on the track.
• 57:42
  And it's important not to kind of contextualize the stuff that
• 57:46
  he done with what's happening now.
• 57:47
  And just they were interviewing some of the Africans at the time
• 57:51
  even, weren't they? And the fact that they gave him
• 57:54
  a nickname kind of says it all. Yeah, exactly.
• 57:56
  That's sort of where it was born from.
• 57:58
  And I think he was one of the few guys out of East Africa that
• 58:01
  was sort of really mixing it with them at the time.
• 58:04
  And so he was sort of and, and I think, yeah, the docu, it's a 20
• 58:08
  minute documentary that sort of goes into his journey.
• 58:12
  And it sort of comes off the back of the 2005, well, 5000
• 58:17
  meter World Championships and 2000 and six 5000m Commonwealth
• 58:21
  Games 5000 meter final. And both of those races he runs
• 58:25
  really well in. I don't know if I'll spoil them,
• 58:28
  but we should link in the show notes the big Mazungu video
• 58:31
  along with the two races because they they sort of take sniff
• 58:34
  from it. But I don't know which is the
• 58:36
  best way to watch it, whether or not you watch the actual races
• 58:39
  themselves and then watch the big Muzungu or the other way
• 58:41
  around. But.
• 58:42
  But basically he runs really well in those races, which is
• 58:45
  really cool. And at that time is sort of.
• 58:47
  Yeah, it's a East African dominated sport.
• 58:50
  You know, it's sort of changed a little bit now there's sort of
• 58:53
  Grant Fisher and Jacob and Josh Kerr and sort of guys mixing it
• 58:57
  with the East Africans. But at that time it was really
• 59:00
  just, I think like, at least in my mind, it was like Craig
• 59:04
  Mottram. So it was like, yeah, the video
• 59:06
  is good. It's like 11 years, 11 years
• 59:08
  old. It's from 2006 and a 2006 that
• 59:12
  it's sort of the footage was taken and Craig's in a race and
• 59:16
  you see, did you see who he gives a high 5 to Mo Farah after
• 59:20
  Mo Farah crosses the line after him in that race, which is
• 59:22
  pretty cool. And they interview Alberto
• 59:24
  Salazar and Nick Bodeau, which is Craig's old coach.
• 59:28
  And Alberto, sort of, you know, this is ahead of all the
• 59:32
  controversy with the Oregon Track Club and all that sort of
• 59:34
  stuff. So is it cool?
• 59:35
  Like, yeah, walk back in time. So that's my YouTube Diaries.
• 59:39
  Yeah. And then it's, it's so
• 59:41
  interesting that Ben, all of a sudden he's, he stood down at
• 59:44
  the at the WA Athletic Stadium the week after and Owen looks at
• 59:49
  him and goes, shit, he is big, isn't he?
• 59:53
  Like totally different builds to like the Kenyans and Ethiopians.
• 59:56
  Yeah, No, I'd say he's put on a little bit of weight, but he's
• 59:59
  still in salvage shape. I'd say he could still run fast.
• 1:00:01
  Yeah, it's one way to look at his time because he's still 5K
• 1:00:05
  record holder now isn't he 5? K record holder.
• 1:00:09
  Yeah, like 1255. Yeah.
• 1:00:11
  It's just testament to to that time with the guys who've had
• 1:00:14
  stabs at that over the years and still stands at the top of the
• 1:00:17
  leaderboard. So moving on to potentially the
• 1:00:21
  last segments, we've got the listener questions.
• 1:00:25
  So the guys in terms of Dean and Owen are not aware of these ones
• 1:00:30
  because these kind of quick fire ones which have came through the
• 1:00:33
  Instagram, which we actually had a laugh last week at the end of
• 1:00:37
  the episode and we realized we didn't plug the Instagram
• 1:00:40
  account once. Like we literally didn't say
• 1:00:43
  what what the handle is. So the Insta is easy double pod
• 1:00:49
  and clearly they're we're quite impressed with kind of the
• 1:00:53
  uptake on the account and just the listenership in general.
• 1:00:57
  Because I think after last week I said to the guys, maybe we'll
• 1:01:01
  have 15 followers on Instagram and 50 lessons, but we we seem
• 1:01:06
  to have surpassed that. So yeah, it's both them.
• 1:01:08
  Well, we'll just have to make sure we stick around.
• 1:01:11
  But the the questions that we got through, we had.
• 1:01:14
  Stefan Smith asks. Now this is funny.
• 1:01:17
  To be fair, who's the hardest to understand whilst out on a group
• 1:01:21
  run? The three of you.
• 1:01:23
  Hard for us to answer that. Yeah, I reckon we'll, we'll put
• 1:01:27
  a poll on on the Instagram story and and let the people decide.
• 1:01:31
  I mean, Dean, you've got a a relative perception.
• 1:01:35
  Me or Owen? I well, I maybe Adam said it
• 1:01:39
  best when he said you're both Irish when we're out on a run on
• 1:01:42
  Sunday. You know, I think who I think,
• 1:01:47
  yeah, to be fair, I reckon like my in laws are, are English.
• 1:01:51
  So I'm, I'm probably and my, my dad is Scottish.
• 1:01:56
  So I would say in terms of what I'm most familiar with, it would
• 1:02:00
  be the, the English accent. So I'd have to go for me Irish
• 1:02:04
  accent. Not that I don't understand what
• 1:02:06
  Owen's saying. It might also depend who who's
• 1:02:09
  at what heart rate at the time as well.
• 1:02:13
  If my heart rate's a bit too high, then I might not be
• 1:02:15
  getting too much sense out anyway.
• 1:02:17
  And Dan Yaxley asks is I is I'm going to have some balls and go
• 1:02:24
  with the sub 29 guys. Sub 30.
• 1:02:27
  Sub 30. Well, there's sub 29 guys as
• 1:02:30
  well. Don't worry.
• 1:02:33
  I'm just up the. Boat ramp, hey.
• 1:02:35
  Yeah, we'll probably go in more detail next week because it'll
• 1:02:38
  be race week, but I will run my own race.
• 1:02:43
  Try my, try my best. Did you mention, did we share
• 1:02:48
  Dans? Because he very kindly shared
• 1:02:51
  the elite field for that race, didn't he?
• 1:02:52
  That was a bit of a exclusive. Yeah, and they've since they've
• 1:02:56
  since released it now themselves.
• 1:02:58
  So it's very kind of then. Coach Ty, Jesus Christ, he sent
• 1:03:03
  us a few. I won't go through them all, but
• 1:03:06
  cheers for them. Josh the the one which probably
• 1:03:10
  cuts it is do you guys have a triple bunk bed or one big bed
• 1:03:15
  it? Probably says a bit about the
• 1:03:18
  what the rest were like. Josh, there's room for you mate.
• 1:03:23
  Ryan Shand asks favorite shoe for VO2 and does this shoe
• 1:03:28
  differ depending on VO2 thrashy slash steady and races?
• 1:03:34
  Yeah, I've got a bit of a wardrobe.
• 1:03:35
  You want to go on. Yeah.
• 1:03:36
  So for me, I don't like running my fast sessions in Caribbean
• 1:03:41
  the whole time. So I, I have the New Balance
• 1:03:46
  Rebel V4, which is, it's a, there's a general like basic
• 1:03:50
  shoe. It's just, it's got the fuel
• 1:03:52
  cell foam, which is new balances racing foam and no plate in it.
• 1:03:56
  So it just, you probably have to work a little bit harder to pick
• 1:03:59
  up the pace in it. And then I also have a carbon
• 1:04:02
  plated shoe, which is it's like my old race day shoe.
• 1:04:05
  So the foam isn't as responsive anymore, but it's that ASIC Meta
• 1:04:09
  Speed Sky Plus. So it's not the most recent one.
• 1:04:12
  It's like a year old. So yeah, I now use that for like
• 1:04:16
  my faster sessions. So you would you would put that
• 1:04:19
  on for you said steady stuff as well.
• 1:04:21
  For the steady stuff, I actually have the New Balance Supercom
• 1:04:25
  Trainer V3, which is a mixture of like the PBAFOM and New
• 1:04:30
  Balances fuel cell foam. So it's not like, but like it's
• 1:04:33
  not like I wouldn't put it in the same category as like a
• 1:04:36
  super shoe like the ASIC Meta speed or the Nike Alpha Flight.
• 1:04:40
  As people most know, it's just a little bit more durable, the
• 1:04:43
  foam in it. So I normally use that for my
• 1:04:45
  steady runs and then some of the track sessions.
• 1:04:48
  I vary between the Rebel when I want to work the legs a little
• 1:04:50
  bit harder, but when I'm in like the high high training like now
• 1:04:54
  and I sort of don't want to torture my legs, I wear the ASIC
• 1:04:58
  minute speed sky. Just it's just easier to run
• 1:05:01
  faster and. And you then.
• 1:05:03
  Yeah, for the for the track, it was for a long, it's generally
• 1:05:08
  the Vapor Flight, Nike Vaporfly threes.
• 1:05:12
  I generally won't unless I have a track race like the next the
• 1:05:15
  week the following week. I probably won't put spikes on
• 1:05:19
  like I don't often spend much time maybe do some 2 hundreds or
• 1:05:22
  the last like 30% of a workout in some in some spikes.
• 1:05:25
  But otherwise, yeah, it's probably something like a
• 1:05:27
  Vaporfly 3. So it's still carbon shoe.
• 1:05:31
  I find I used to get suffer from pre super shoes like Achilles
• 1:05:37
  and calf problems and so I find the high stack shoes transfer
• 1:05:40
  some of the load higher up my legs.
• 1:05:41
  So I definitely stick to carbon shoes a lot of the time and even
• 1:05:45
  when I'm doing my easy runs, running shoes that tend to have
• 1:05:48
  that, you know, like premium foam in them.
• 1:05:52
  And then for the threshold sessions, probably probably
• 1:05:57
  similar in terms of it's often like a like a vapor fly or an X
• 1:06:02
  percent. And then the marathon shoe is
• 1:06:05
  normally like alpha fly one marathon workouts, alpha fly
• 1:06:09
  ones. And they, these are typically
• 1:06:11
  always like retired ratio. So I'll run a marathon in a pair
• 1:06:14
  and then they'll become like a, a training shoe.
• 1:06:18
  And then for my like steadier runs, it's the what's the New
• 1:06:21
  Balance that like higher stack New Balance shoe.
• 1:06:25
  I forgot what it's called. Is it the green and white one?
• 1:06:28
  New Year's. I've got the like older version,
• 1:06:30
  so like yellow and. Yes, this super complete V4.
• 1:06:34
  Yes yeah, that's it yeah so super complete that that's I
• 1:06:37
  find like that that or even like the Mizuno.
• 1:06:42
  What's it called the the pro, but like the orig like those
• 1:06:46
  shoes are a bit like firmer and snappier like wave rebellion
• 1:06:49
  pros. I found her.
• 1:06:51
  I struggle with the Pro Threes, but the earlier versions of the
• 1:06:53
  Pros that were a bit more without the heel cut away, I
• 1:06:56
  found a bit aggressive and I couldn't have found it a bit
• 1:06:58
  unstable, but unstable. But yeah, those like firmer
• 1:07:02
  shoes I find I enjoy more my steady runs in.
• 1:07:06
  So that's what I'll run my steady runs in.
• 1:07:08
  And then the guys actually at Mizzou and I sent us a couple of
• 1:07:11
  like prototypes. That's what I've been doing most
• 1:07:12
  of my VO2 and Threshold workouts in, but they're the uppers like
• 1:07:16
  cutting a bit into my heels, but the actual tread and their foam,
• 1:07:20
  it's like a different foam in their shoes and they're super
• 1:07:22
  light. And they're probably like my new
• 1:07:25
  sort of favorite shoes at the minute bar in the fact that
• 1:07:28
  they're sort of rubbing a little bit into my Achilles, but they
• 1:07:30
  are super lightweight, which will be which are a lot of fun
• 1:07:34
  to train in. Yeah, they look like a
• 1:07:35
  traditional old racing flat, don't they?
• 1:07:38
  And you've been ripping it a bit and.
• 1:07:41
  Yeah, that's sort of got that really nice tread that Mizuno
• 1:07:43
  shoes have, but they've got like a foam, I don't know this, this
• 1:07:47
  foam compound feels really soft and they're just, they're just
• 1:07:51
  lightweight, like they're noticeably lighter than say my
• 1:07:54
  Alpha flies like the other shoes that I wear and I which just
• 1:07:57
  they just feel really good under foot.
• 1:08:00
  So if it wasn't for the fact that it's sort of rubbing into
• 1:08:03
  my Achilles, that's probably I'd be wearing them all the time, I
• 1:08:05
  think. Then we have Claire eat well,
• 1:08:08
  she doesn't ask a question, but she just says keep Double
• 1:08:11
  Trouble coming, so hopefully we've satisfied that one.
• 1:08:14
  This week we've got Niall Smith, who is potentially a relative
• 1:08:19
  with Owen. He's the number one fan of the
• 1:08:21
  pod. He's he's sent a host in as
• 1:08:26
  well. And I've just chosen to he says
• 1:08:31
  what time Owen Owen in block capitals.
• 1:08:33
  So we know that these are directed solely for you.
• 1:08:38
  Owen, what time do you go to bed?
• 1:08:40
  Oh my God, I go to bed at around 9:00 in the evening because I
• 1:08:50
  normally get up in the morning early to get the run in.
• 1:08:53
  He knows that. And is he trying to stitch you
• 1:08:55
  up? He's just trying to stitch me
• 1:08:56
  up. He's being a little brother, as
• 1:08:58
  they normally do. What about you guys?
• 1:09:00
  What time do you guys actually go to bed?
• 1:09:01
  9:30 Yeah, probably, yeah. Not, not not far after you.
• 1:09:06
  We sort of it was getting a bit later when we were in a regular
• 1:09:09
  sauna routine. I've got to get back on that.
• 1:09:12
  But yeah, probably 93010. Yeah, around 10 for me probably
• 1:09:16
  as well, although the past week I haven't been sleeping so good
• 1:09:19
  with all these thoughts of the podcasts ringing around my head.
• 1:09:25
  He also asks what time you wake up.
• 1:09:31
  I normally wake up at around well if we if we start to run at
• 1:09:35
  six, like let's say for the long run, I normally get up at 5 like
• 1:09:39
  to get their food in me, let it digest, but normally around like
• 1:09:43
  6. O'clock you guys.
• 1:09:45
  And then finally Riley McFarlane, who is also a member
• 1:09:49
  of Front Runner, member of our training group.
• 1:09:51
  He asks when will RAF hop on the pod.
• 1:09:53
  Won't be long. We, we, we, we.
• 1:09:55
  I think we're lucky to survive to episode 2, right?
• 1:09:58
  So I think you'll be tomorrow, a few more weeks, we'll get
• 1:10:01
  Coach's Corner. Was it Thursday down at
• 1:10:04
  training? Given this was released?
• 1:10:07
  Did we release episode one on when?
• 1:10:09
  No, on Thursday wasn't it? And he was he was in your ear on
• 1:10:12
  Thursday, Dean, wasn't he? With a few ideas.
• 1:10:15
  He's a big picture thinker, so yeah, he certainly was.
• 1:10:18
  And that's it. We're into the cooldown.
• 1:10:20
  So we're just gonna take a quick look ahead at what's coming up
• 1:10:24
  next week. So in terms of where we touched
• 1:10:28
  on it already throughout, we've got Nagoya Marathon with both
• 1:10:32
  Izzy and Leanne going for that. And what would what would you
• 1:10:36
  guys have to say about that are? We going to do you want to do a
• 1:10:39
  coffee again? Oh yeah, that's true.
• 1:10:41
  We actually in all the breakdown of Jake's run, we didn't
• 1:10:44
  highlight the fact that Owen is on the next round of coffees.
• 1:10:48
  Well, I don't we none of us got the time so here.
• 1:10:52
  We. Go.
• 1:10:53
  No, but I I I Really. Listened to today.
• 1:10:56
  Yeah, and Dean said whoever's furthest away has to get the
• 1:11:00
  coffees. Did I?
• 1:11:01
  I didn't. Never know I said that.
• 1:11:04
  I don't think he did. I don't think he did.
• 1:11:06
  Well, Double I quits. Double I quits.
• 1:11:10
  Well, yeah, go on then. We could.
• 1:11:11
  We could end up with a coffee and a croissant here, Dean.
• 1:11:14
  Yeah, All right, I'll go first. I'm gonna go Izzy Bat Doyle.
• 1:11:19
  New Aussie record. Yeah, for.
• 1:11:22
  The time. What's Sinead run sub 221 is it?
• 1:11:27
  I think about two 2140, I think about that.
• 1:11:30
  Yeah. So under 22140.
• 1:11:32
  To the second Sinead is 22134 by the way, so put a second on it
• 1:11:37
  and I'm going to write it down, sugar.
• 1:11:44
  However, I do think Leanne will run very well.
• 1:11:46
  But no, I'm back in Izzy for the for a good result.
• 1:11:50
  It's an all women's race as well, isn't it?
• 1:11:52
  Yeah, it is. Yeah, that's.
• 1:11:53
  Yeah. Changes the.
• 1:11:55
  Acing dynamics I think. Yeah, I'm still backing her.
• 1:11:57
  I have full faith in Izzy. So you're saying Izzy beats
• 1:12:01
  Leanne and in a new Australian record, Yeah, yeah.
• 1:12:05
  Of what? What did you actually settle on
• 1:12:07
  2/21? What?
• 1:12:10
  Why are yous going for? I'll go to 21 low.
• 1:12:14
  Give me a second. William 2/21/20.
• 1:12:19
  Yeah, OK. There you go, Dean.
• 1:12:21
  Oh sorry, Leanne's time as well? Or are you not being specific
• 1:12:25
  with that one? Oh, Leanne I what does she run
• 1:12:29
  for the half? She's a 6960. 9 low. 69 O in
• 1:12:34
  Melbourne together. I think Leanne will do 223, two
• 1:12:39
  hours, 23 minutes and let's just go 30 seconds.
• 1:12:43
  I think she'll run very well even though I know completely
• 1:12:45
  nothing about the course in the Goya.
• 1:12:46
  Weather looks good, for what it's worth.
• 1:12:48
  There he is, weather man. Just checking.
• 1:12:53
  Let's hear it, Dean. Yeah, 22130 and 2:25.
• 1:12:59
  Oh, OK. Now I, I do think Izzy will
• 1:13:04
  break the record as well, but I just want to preface this by
• 1:13:07
  saying because last time, well, when she ran Valencia, I think
• 1:13:12
  there was a bit of pressure put on her.
• 1:13:13
  Wasn't there from like people got a little bit excited with
• 1:13:17
  some of the workout she was doing and stuff and almost kind
• 1:13:20
  of presumed that she was going to run a national record.
• 1:13:24
  So maybe if we were on a bit of a bigger platform, then I
• 1:13:28
  wouldn't be throwing these bold statements around to kind of
• 1:13:31
  bring that pressure around again.
• 1:13:33
  But I am confident that the training she's been doing, she's
• 1:13:37
  going to run user 122120 and 221 thirty.
• 1:13:41
  I reckon she's going to go to 20, 48, maybe, maybe, maybe
• 1:13:49
  she'll have a little look at sub 220, but then it'll fade away a
• 1:13:53
  little bit and she'll she'll have to unfortunately settle for
• 1:13:56
  a national record. But yeah, it is a very good
• 1:13:58
  point that that we make about a random women's and erase because
• 1:14:02
  it makes it a have a lot tougher because obviously there's not
• 1:14:05
  the the depth there guaranteed. So it could become a bit of a
• 1:14:09
  solo ground. So it's by no means given that
• 1:14:13
  either of the girls will have a fantastic run that we'll just
• 1:14:17
  have to hope for their sake that there is a field there.
• 1:14:19
  Yeah, you. Sort of don't have those large
• 1:14:22
  male sub elite groups to sort of attached to or even male
• 1:14:25
  pacemakers that run the whole way.
• 1:14:27
  Yeah, so like in in Maragami, Izzy, Cali Thackeray, the
• 1:14:32
  British girl, and there was a South African girl there, Dom
• 1:14:36
  Dominique Scott. They all started off together
• 1:14:39
  and within a couple of K, there was like 20 or 30 people in that
• 1:14:43
  group. Because obviously the sublet
• 1:14:45
  males see these, the professional women and know that
• 1:14:49
  they're going to be running a pretty strong race and pretty
• 1:14:51
  consistent. And naturally a large group
• 1:14:54
  forms, doesn't it? But when it's women's only,
• 1:14:56
  they're kind of out there just running for themselves.
• 1:14:59
  I think. Leanne, I was listening earlier
• 1:15:02
  that the debut record for the women is, is he actually still
• 1:15:07
  holds it with a 228. And Leanne wasn't really
• 1:15:10
  entertaining the thought of running 2/28.
• 1:15:13
  She was more thinking 223-220-4225.
• 1:15:17
  So I'm going to settle on the conservative side of a 22550.
• 1:15:23
  Actually, no, no, 2/24/45 and there we have it.
• 1:15:28
  In terms of anything else coming up next week, we'll probably
• 1:15:31
  dive into Owen's race plan for bluff, the boat ramp and have a
• 1:15:35
  little look at his travel plan when he's flying, what his
• 1:15:38
  thoughts are ahead of the race. And yeah, just see what happens
• 1:15:41
  between now and then. Yeah, try not to overtrain,
• 1:15:44
  right. We sort of deep into marathon
• 1:15:46
  training, so. Stay out of the oven.
• 1:15:48
  Try. OK.
• 1:15:49
  All right. Thanks everyone.
• 1:15:51
  Thanks mate, see you guys. See you guys.
• 1:15:52
  See you next week.