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EDP5: World Athletics Indoors / 41k in Perth hills · Easy Double podcast

0:23
Hello and welcome back to the Easy Double Podcast episode 5.
0:27
I'm joined by Dean Menzies and Owen Smith.
0:31
How are you both doing? Let's start with you, Dean.
0:34
Doing well mate. Yep, Monday night, kids asleep.
0:37
So excited to talk running with you guys.
0:39
Yeah, let's, let's make it snappy. 8:30 We're we're kicking
0:43
on, aren't we? Owen, how are you?
0:45
I'm good, good. Didn't do much running this
0:47
week, but yeah, nothing too bad. It's funny actually, someone
0:51
said about last weeks episode, like Owen was going a bit quiet
0:55
towards the end. I think it was rough and I was
0:57
like yeah I could see he was visibly getting tired on the
1:01
camera. He was ready for Beth.
1:03
Yeah, I was a bit tired after the fight, all right.
1:05
Yeah, true. And I was thinking how, how are
1:08
you feeling now that you you're fully out of like a normalized
1:12
training load? Do you have so much extra energy
1:14
or? To be honest, like I get like
1:17
surges, but the biggest thing is like I feel guilty when I don't
1:21
train like twice in the day. It feels really, it's probably
1:24
actually unhealthy to a certain extent.
1:26
Like if I don't do anything in the evening, I feel like I
1:29
should be doing something which, and that's the hardest thing.
1:31
Like I sort of have to like, like take a minute.
1:34
I'm like, no, this is actually good for me.
1:36
I need the break. And yeah, that's the hardest
1:39
thing trying to like actually pull back.
1:41
I. Think ideally the mental break
1:43
would come with the physical break, wouldn't it?
1:45
But then I'm I'm dragging you on here on a Monday night.
1:49
And I love this stuff. So what we got this week, I did
1:53
want to let you boys know that thankfully the the half marathon
1:57
record that we touched on at the end of last week's episode
2:00
survived, so I was closely following Joe's run.
2:04
How close was it? He ran 7025 I think in the end
2:08
but I mean he finished third compared to I was about 3000,
2:12
2000 and 3rd. So I think I had it a bit
2:16
easier. But he did actually he text me
2:18
and he said I've got £100 for coming 3rd so tell Owen that
2:24
I'll get the coffees in because he's the only one who backed me.
2:31
It's not bad because it's well timed.
2:33
Really. Because me and Dean are still
2:35
coffee. For another little while.
2:38
Yeah, Dean, how are you feeling on the back of last week before
2:43
we get into it energy level wise?
2:45
Not too bad, a bit flowers. I was pretty tired today, to be
2:48
honest. But yeah, it's sort of a big
2:50
weekend and I think another big weekend to come.
2:53
So you're sort of just in the midst of heavy training.
2:56
So feel a bit tired, but but yeah, legs don't feel too bad.
3:00
Legs feel a bit lifeless, but otherwise feel pretty good.
3:03
It's hard to contextualize whether it's meant to feel like
3:07
this or whether it's like a little bit over the line, isn't
3:10
it? And just kind of roll with it
3:12
until doesn't. Yeah, I think you sort of know
3:15
there's only really three more weeks to sort of do a lot.
3:18
So yeah, we'll be sort of tapering before we know it,
3:22
hopefully. I was actually Clayton Young
3:24
released a YouTube video there at the weekend and he was like,
3:27
yeah, I've 21 more days of feeling like this and then I can
3:31
like start to feel good again. So like sort of like 3 weeks of
3:34
feeling so tired and then you sort of can wind down.
3:37
Like even like looking at some of the session you lads are
3:40
doing, I genuinely don't think I'd be able to do them.
3:43
Like they're just so long and like, yeah, I don't, I don't
3:46
think I'll be able to do them. You'd be.
3:47
You'd be fine. No, because they're they're a
3:52
lower percentage of Max effort. So you might not like them
3:57
because you can't send it as much, but.
4:00
I did pull up a bit bad from Saturday though, probably on
4:03
reflection shouldn't have went out yesterday morning because
4:07
now I've got like this. I think it's just like an ache
4:10
and a pain. It's not like going to be an
4:12
injury, but I might just have to take a couple of days to make
4:14
sure in my car. So yeah, track tomorrow probably
4:19
isn't the best idea, so just going to hammer the cross
4:22
trainer for a couple of days and make Saturday the main priority.
4:26
Get right for that. Yeah, and I think VO2 is more of
4:30
a nice to have rather than an essential right now.
4:33
Yep, so cross trainer is going to be my best friend or worst
4:36
nightmare for the next couple of days and see how we get on.
4:40
But anyway, yeah, that makes that makes two of us know Dean
4:44
actually being fit and healthy is in the minority.
4:47
So we're five weeks, 5 weeks into the podcast.
4:50
And after all, being fit and healthy and training well for so
4:54
long, we've now had one race result which didn't go as
4:57
planned and one injury and one set back.
5:01
Shall we call it for now? See if I can complete the
5:04
trifecta on the weekend, no? No, no, you stay well clear.
5:09
We're nearly as bad as IRP. Well, we we thought our niche
5:16
was that we're all fit and healthy and fired up racing.
5:19
But maybe we've shot ourselves in the 4th.
5:24
But yeah, let's go into it then. So we're a little bit light on
5:27
the running news this week. We're just going to cover off
5:29
the world indoors. Owens going to take us through
5:32
YouTube Diaries Deans on the training week and we do have a
5:37
double trouble this week so as to not disappoint because I know
5:42
a few people were kind of hanging on the edge with your
5:45
teaser last week, Owen. So yeah, you'll, you'll deliver
5:49
tonight, I'm sure. And then we've got a few
5:52
listener questions outstanding from last week and a couple of
5:55
new ones. So we'll try and get through as
5:56
many as we can. So as pen normal, I'm going to
6:00
kick us off with some trivia, which you guys obviously haven't
6:03
seen yet. So in the spirits of things,
6:06
with the world indoors just gone this weekend, which cities?
6:10
There's two of them have hosted the most World Athletics Indoor
6:14
Championship. City.
6:16
Yeah, and I'll give you a clue. It doesn't really help with the
6:19
answer, but they've only hosted it twice so like everyone else
6:23
is on one. Well, it's not Australia anyway,
6:26
do. You want the letter.
6:27
I think it's the UK. It's B.
6:29
Yeah. It's B Birmingham and Boston.
6:32
Birmingham is 1 and the other was Budapest.
6:36
There we go. So with the world indoors in
6:39
Nanjing was it? So how do you pronounce it in
6:41
China? That sounds?
6:44
I think it was, it, was it not Shanghai or something, Maybe I
6:48
don't know, actually don't put me on that.
6:49
I don't know, somewhere in China.
6:52
But yeah, we had 800 meters, 1500 meters and 3000 meters of
6:57
which concerned those. So I don't know, did any of you
7:01
guys want to go into any of them or do you want me to just go
7:04
through the results? I watched the three and I just
7:08
watched both the three KS and the 1500s.
7:11
But yeah, did you want to go through the results so I could
7:14
talk about the race, if that's? Yeah, yeah.
7:16
So I'll take this through the results there then.
7:19
So let's start with the ace at the bottom end.
7:22
So of note here, I was a little bit disappointed to see that the
7:26
two Australian girls, Abby Caldwell and Sarah Billings,
7:29
didn't make it out of the heat. So don't know if I've just got
7:32
my expectations a bit misaligned there, but yeah, I thought maybe
7:36
at least one of them would. So then the girl who went on to
7:40
win was from South Africa and she ran 158.4, which is actually
7:44
a world lead. So that led me to think, could
7:47
she be potentially challenging in Tokyo up the front with Keely
7:52
and a thing if she's backfiring? You wouldn't know.
7:55
It's a long season, isn't it? It's hard to like, keep it up
7:57
from March now until September is Worlds, is it?
8:01
Yeah, especially with if she's she may have seen that the field
8:05
is potentially weaker here and deliberately tried to peak and
8:08
focused everything at this with a real medal shot.
8:11
Yeah, you see it like a lot of the big names don't actually do
8:14
the indoors. And it's sort of like as far as
8:17
world medals go, it's sort of like a cheaper 1 isn't?
8:20
It yeah, people get their priorities set out way in
8:23
advance, don't they? And they just.
8:24
And then that also means others can target it, as you say, as a
8:27
cheap medal potentially yeah. So on the men's side of things,
8:31
we had the USA guy Josh Howey won in 144.7.
8:37
I think this was kind of an expected victory here.
8:40
I think he's the clear favorite going into it because he's shown
8:43
some remarkable form. I can't remember what he's ran
8:46
recently but it made the news anyway because people were
8:49
talking about how fast he'd ran basically.
8:51
Yeah, didn't he ran like the second fastest time ever for
8:54
like in a 143 or? You think he ran a really fast
8:57
600 as well in America indoors earlier so I keys on for him.
9:01
Yeah, the man's firing. We didn't have any Australian,
9:06
any British or any Irish representation in the men's 800
9:10
there. So not much else to talk about
9:12
unfortunately. Well done Josh, she's listening.
9:18
So in in the 1500 we had Yakobinger Brits and taking his
9:21
third gold medal of the season. Actually I think by this point
9:24
it was his fourth because did the 3K come first?
9:28
Yeah, I did. And then the British guy, Neil
9:31
Gailey, was second to take the silver there just behind him.
9:34
Before I ask for your guy's opinion on that, I also wanted
9:38
to add that Olly Hall, the Australian, went out in the
9:42
heat, which was quite disappointing because he did
9:45
kind of put it on the line. He made the right moves and went
9:48
towards the front and put himself in a position.
9:50
But when it came down to it, I don't think he just didn't have
9:53
the leg speed to to get into the top 2.
9:57
And from Owens countryman there, Andrew Koskaran also did not
10:02
make it out, which would potentially a bit of a shock
10:04
because he could have fancied himself as a medal chance there.
10:07
Yeah, I feel like the heats are awful hard.
10:10
Like you see what Ali Hora, like you could see what he was trying
10:13
to do. He was trying to like get out
10:15
the front away from trouble and just try and like run a fast
10:19
heat. But like he wasted so much
10:21
energy trying to stay out in front and then there was a lot
10:24
of hustle and bustle behind them.
10:25
Lads are trying to pass them. And I think he just spent
10:28
himself too much. And then he just got didn't have
10:30
the legs in the last two laps of the race.
10:33
And with Andrew, yeah, I'd say like them championships, like
10:37
with the call rooms and all, it's so hard to get right I
10:39
feel. And like he then actually he ran
10:42
pretty well in the in the 3000 meters.
10:45
He came 6th, which probably would have been, which he was
10:47
probably happy with. But I think that's the way he's
10:49
going. I think he's going to be so good
10:51
at that 3K and 5K because he got so much raw speed.
10:54
So I don't think he'd be too sad.
10:56
Like at the end of the day, it's only March.
10:58
Like he won't be peaking until September.
11:00
So yeah. They weren't too far behind
11:03
second and third, were they? The American and British guy
11:05
from Ingebritsen. But it's still sort of never
11:08
really looked like they were sort of in the race, were they?
11:11
Almost got to the point whereby people like don't believe
11:14
they're a chance for gold, isn't it?
11:16
Like they're just racing for second and third.
11:20
Well, like it's so hard to beat him when he finishes in like a
11:22
52 second 400 the last lap. It's so hard to because he's
11:27
going to be strong enough to stay with you.
11:28
So you're going to have to be so brave to try and like take it
11:31
out from the start and try and make it a fast 3K or 1500,
11:35
whatever. And then he's going to be there
11:38
regardless and then he's going to pass you.
11:40
It's like it's just he's a cheat code and like especially when he
11:43
runs 717 for 3K, like anything is going to feel slow to that.
11:48
So he's unbeatable. Yeah, that's it.
11:50
He gets all applauded for like his strength being his strength
11:54
if you like. But then he's proving time and
11:57
time again that he he can kick it down because he he just
12:01
leaves it until the end and then pulls away from them.
12:04
Or in the last head anyway. I think the only time he loses
12:07
is when he sort of like beats himself, like his head isn't
12:09
fully there. Like the like the Josh Kerr.
12:11
He's like another big personality.
12:13
He can sort of get at him, but I think that's the only time he
12:15
loses. Yeah, I love the the fact that
12:18
they both engage in these these verbal wars and stuff though.
12:22
It makes it so much more entertaining.
12:24
We just need to see Josh from the start line more.
12:27
Yeah, he picks his races very smartly.
12:30
He doesn't really race often. But not now.
12:32
There's a few, isn't there? You've got Nagus and Haka and
12:35
maybe Kessler even as well. Yeah, there's a few knocking
12:38
around that. And in the women's 1500, we had
12:42
Segi. I think she's a massive favorite
12:44
here. She won by maybe almost 5
12:47
seconds in the end. I didn't actually watch this
12:49
race, but did she just hit the front early doors and run away?
12:54
I missed that to to be honest. It was hard to catch some of
12:57
them because for SBS On Demand, that's where you could view it
13:00
from, but you could only watch it sort of live.
13:02
There was no ability. I couldn't find any way to like
13:05
toggle back. I don't know where you guys were
13:06
watching from. I was watching it from that SBS
13:09
as well. Yeah, I think this, this one was
13:11
maybe late on Sunday night, was it?
13:15
But is that the really good to see guy that wins like that 10K
13:20
in the Olympics now is that the same one or is it a different?
13:22
One, I think it is the same one, but wasn't she?
13:26
She was like controversial in the Olympics because she'd done
13:30
one event and, like, ran so hard.
13:31
She almost like beat. Herself for something?
13:34
Yeah. She had a bit of a mare, I
13:35
think. The Olympics.
13:37
Oh, here. Do you know what really annoyed
13:38
me about this work, Township? The women's 1500 you're on shall
13:41
be Oh. Was that 3K?
13:43
No, I was. 15 No 1500, Yeah. Yeah, that could be a double
13:47
trouble. Like how is she allowed back in
13:48
there? It's very.
13:51
I think, I think it was the 3K, you know, as she, she edged out
13:55
Jess Hull for the for the silver.
13:58
Oh, it was. It was.
13:59
It was, Yeah. Yeah, because Jess was like in
14:01
front, wasn't she? With like 4 hundreds ago?
14:03
And then the Ethiopian lady went past her and then, yeah, she'll
14:08
be Hoolihan just picked her on the line or with 50 to go.
14:11
Yeah. I wonder how, how do you think
14:13
that has been received like by the other really athletes?
14:16
I guess they probably know the full extent of everything what
14:20
went on, don't they? Yeah, they probably have a 0 on
14:23
it. I was scrolling on her
14:24
Instagram, on her post and I was waiting.
14:27
I went to the comments to see if she was getting any hate and she
14:30
actually got nothing. It was all positive.
14:32
Like even professional athletes like supporting her and all that
14:34
sort of stuff, which, yeah, as we, I don't know.
14:37
No one knows. Only she knows.
14:38
What's the story? I guess probably the people who
14:40
have a negative opinion probably wouldn't really voice it because
14:43
it's just, it's not serving them anything to go down that route,
14:48
is it? Yeah.
14:48
But I. Thought there'd be a few like
14:50
needle emojis in the chat or something in the comments that
14:53
there was nothing. A few burner accounts.
14:55
So. Sorry.
14:57
And then so just for context, that was the women's 3K.
15:00
So Hailu was first, fuller hand second, just whole 3rd.
15:05
And I think I saw. Do you guys follow Ath stats?
15:08
It's like yeah, yeah. Did you see they posted that?
15:12
I think for Australian like global 3K5K medal, that was
15:18
these medals that were won at this world championship with the
15:22
second and third medals behind Craig Mottram's bronze at
15:25
Helsinki in 2005 in the 5K. So sort of Australia I don't
15:29
think have won, you know, like they've never won an Olympic
15:32
medal in the 5K and this is sort of their first sort of indoor
15:35
3000 meter medals, which is a big deal I think.
15:38
Wow, yeah, so Jess has backed it up from Paris then, isn't she a
15:42
silver there? And then obviously this is like
15:44
more of a distance LED 1 though. Yeah.
15:46
And I thought indoors last year she might have finished fourth
15:50
as well. So she was sort of been there or
15:51
thereabouts in Olympics up until all Olympics or indoor World
15:56
Championships, those sorts of events just missing out until
15:58
the Olympics last year. So pretty cool.
16:00
Yeah, and then so the other guy who would have contributed to
16:03
that would be Kai Robinson in the men's, in the men's side of
16:07
things. He came through with the bronze,
16:08
didn't he? Again, he was racing to the
16:10
minor on honours against Jacob there because he cleaned up.
16:14
Yeah. Did you guys watch that race?
16:15
Yeah, he just beat the Was it an American guy to the line?
16:19
To the bronze. Yeah, yeah, just yeah.
16:21
Who came over the top of him in that, like, what, 150?
16:24
And then Kyle Robinson sort of just sprinted back passing with
16:27
50 to go. Those guys ran pretty well as
16:29
well. And who was it that Ethiopian
16:32
guy was second, wasn't he, to Aragawa?
16:35
Yeah. There's a bit of a jet, isn't
16:37
he? Over five?
16:37
Yeah. Yeah.
16:39
But that looked like a fun race. That was a pretty.
16:42
That's probably my favorite race to watch.
16:44
It was pretty dynamic. Lots of people mixing it up sort
16:46
of on from the start. Yeah, I thought it was cool.
16:49
Yeah, Jacob Brown is different as well.
16:50
He didn't sit back. He actually moved to the front
16:53
pretty early. Yeah, actually, can I have a
16:55
quick shout out? Ireland won their first medal at
16:59
the World indoors since 2006 in the Heptatolon.
17:03
Katie O'Connor came came second, which was unreal.
17:08
Yeah, Congrats to her. This is extremely ignorant.
17:12
Is the Habsathlon 8th event. Yes.
17:15
It's like I actually don't know how many events there is.
17:18
I don't know shop. There's like everything.
17:20
High jump long jump shop put hurdles 800.
17:23
Is 6/7. Yeah, 7 events, yeah, 100 meter
17:26
hurdles, high jump shop put 200 meters long jump javelin and 800
17:31
meters. Yeah.
17:32
Which is. I don't even know how you train
17:34
for something like that. It's so hard.
17:35
It's like an an A high rocks athlete, but like a proper
17:38
version of one. Oh.
17:43
That's all right there. There won't be any.
17:44
High Rocks is listening to us, I don't think.
17:48
Josh Tie said he's going to the High Rock Stadium.
17:52
All right, shall I roll through, whistle through my week?
17:54
Let's go. All right, so Monday morning is
17:58
my usual commute to work, so 9 KS 40 odd minutes.
18:03
Monday afternoon the same but home.
18:05
Tuesday morning back into the office, 9 K's 43 minutes and
18:09
then Tuesday night A. Question.
18:11
Yeah, please. Do you ever is there ever
18:15
anything worth talking about on your commutes?
18:18
Like do you ever, have you ever had any random encounters like
18:21
seeing a car crash or someone fell off the base?
18:24
I've seen probably the most as far as so as I've seen a guy
18:30
there's a lot of like E bikes and E scooters.
18:31
There was a guy on an E skateboard that like whistled
18:34
past some people on bikes. He's then stacked his EE
18:38
skateboard. It's then flown out in front of
18:40
cars and then one car slammed on their brakes and then the car
18:44
behind them is not seen that in time and then it's they've rear
18:47
rendered the car in front. And so then the guy who's just
18:50
caused this whole pile up has then just picked up his E
18:52
skateboard and continued on his merry way.
18:54
So. No way.
18:57
No justice, yeah, but I do occasionally.
19:00
Sorry, Ron. No, I was going to say, do you
19:01
just jog on as though you didn't see it either?
19:04
Leave them most risks to sort it out between themselves.
19:08
I've got my commutes to get done so.
19:13
But yeah, no, that's yeah, that's probably the extent of
19:16
it. I mean, there is occasionally
19:18
some Good Samaritan stuff, but too long to tell on the podcast,
19:21
you know, kind of, but no, a lot of the time it's just me with
19:26
with my headphones in listening to hopefully something along
19:29
this, the lines of this, some podcast content or some music.
19:33
I get the occasional a lot of waves from cyclists who know me
19:37
and so occasionally they'll stop for a bit of a chat, which I
19:39
appreciate 'cause otherwise it's pretty lonely.
19:41
Yeah, nice. But yeah, Tuesday arvo is I
19:45
warmed up to the track so it's just a bit under 7 KS to job
19:48
from the office over to the stadium and met yourself, Ryan.
19:52
And the session was 4 lap build, so you get 2 cutting down to
19:57
seconds each lap. So I went from 76 seconds down
20:00
to 70 seconds for the four laps. And then we jog lap.
20:03
And then we did five sets of 800 meters at Theo to 60 seconds
20:08
static Crest and then 400 meters a bit stronger than than that.
20:11
So I think we averaged 215 for the 800 meter reps and about 64
20:17
seconds for the for the four hundreds.
20:20
And yeah, I felt. This was coming off the back of
20:22
that first marathon specific workout on the Saturday, so you
20:26
sort of had two lighter days, 2 1/2 I suppose since the Saturday
20:30
morning workout. So I didn't feel too bad.
20:33
Probably by halfway through the workout, probably legs felt a
20:36
bit. I just remember feeling pretty
20:38
sore and so I think it got a bit easier as we got into the
20:42
workout. But yeah, sort of survived it.
20:44
OK. How did you find it?
20:46
I was just going to ask you with this one, because it's very
20:48
black and white, isn't it Like the reps are either an 800 metre
20:52
Rep or a 400 metre Rep and you're doing them over and over
20:55
again? So are you going into this with
20:57
kind of like a goal for your 800 metres and your 400 metres, or
21:01
are you just kind of happy to see how it falls out?
21:04
I think I was just keen not to go because my legs are because
21:08
everything's so sore from Saturday.
21:11
I'm just nervous about hurting myself.
21:13
So I'm probably just more worried about some sort of
21:16
mechanical issue than anything else and just overdoing it.
21:19
So I'm probably just starting a bit slower and then hopefully
21:23
being able to progress it. So you're more just looking to
21:26
kind of tap into that top end rather than you, you're not
21:29
trying to like extend it out or anything like that.
21:32
No, I'm not trying to, not trying to push it like I'll save
21:35
the. Yeah.
21:36
I just want to get it done with sort of of doing a bit more than
21:39
normal. So I just don't want to, yeah,
21:41
hurt myself on a Tuesday, which is if I was to hurt myself, I'd
21:44
be on a Tuesday. Well, that's good because that
21:47
aligns with how I feel about that session too.
21:50
I'm merely just a passenger in these reps As much as I would
21:55
like to help you guys out, I think you and another guy,
21:58
Kieran, was sharing most of the workload at the front of the
22:01
group there. And then there's maybe maybe
22:05
like 4-5 six of us just in behind you.
22:09
So I guess it's probably quite a lot easier for us because we
22:13
have 0 attention to what the pace is.
22:16
Well, I don't anyway. I'm just following.
22:20
So yeah, my 8 hundreds were around 218 per Rep.
22:24
I think it was pretty consistent all the way through as well.
22:28
I wasn't actually checking the 400 split, so purely just
22:31
following whoever was in front of me.
22:32
But that worked out with 69 seconds the lap, which is a
22:36
little bit quicker than 5K pace. But because we had the 60
22:40
seconds after the 800 and then into a short 402 minutes, the
22:45
recovery is quite generous throughout.
22:47
So you feel like you don't need to hold back too much and just
22:50
get into a bit of a rhythm. Like I said, all the splits were
22:53
pretty even and with the four hundreds I think they were
22:56
around 65 S for my top top end speed.
22:59
That is moving really. But yeah, if it's all right for
23:02
one lap, you can get away with it.
23:04
Very nice. And yeah, so and then we just
23:08
cool down after that for four KS.
23:11
And then Wednesday I ended up, I had Wednesday off work.
23:16
I was looking after the kids house, had an extra work day so
23:21
I went out for an afternoon run and so rather than do an easy 40
23:27
minutes in a steady run home, I just did a longer steadier run.
23:31
So it was 70 minutes at 349 per K.
23:36
Just a loop from home we. Don't remember seeing you seeing
23:39
you sneak that one in there, but yeah.
23:41
Yeah, managed to get down to the coast for a little bit of it.
23:44
And yeah, it was sort of a bit bit of a busy three days, the
23:47
VO2, then this and then we had onto Thursday.
23:51
I had an easy half hour in the morning and then we're at late
23:54
Munga for threshold workout and it's referred to as the Gregson.
24:01
So it's a 10 minute tempo sort of which we give like 7 out of
24:06
10 to as effort and then five by one minute on, one minute off
24:11
and then 10 minutes at threshold pace.
24:15
I actually had RAF on the bike, which was helpful because I was
24:19
otherwise going to be a bit on my lonesome, so that was really
24:23
good. So I went through.
24:24
RAF must be starting to get excited if he's jumping on the
24:28
bike for your Thursday sessions. Yeah, whenever he wants us to
24:31
sort of tighten the screws a little, he'll hop on the bike to
24:35
drag us along and. You can jump on the back tire.
24:37
So I try to. It's hard.
24:39
It searches off every time you get too close, so.
24:42
Did you see actually on this, on this session being the Gregson
24:45
that I asked for the kudos and asked Ryan Gregson if he's like
24:51
aware of this session and stuff and what his interpretation is?
24:55
Did you see that at all? No, no.
24:57
What did he say? So he said yeah, but they used
25:00
to do it a little bit differently and it was called
25:03
well prep compared to it as 10/10/10.
25:06
So they would do I think 10 minute threshold to start with
25:09
and then the middle 10 would be 10 by minute hill and they would
25:13
jog down and then the last 10 again I think was 10 minute
25:16
threshold. Yeah, Yeah.
25:18
That was, yeah. It's sort of been explained to
25:20
us that it was like he'll he'll work in the middle, but we sort
25:24
of just around like Mungo don't really have anything that sort
25:26
of easily replicates that. So I think we just do, yeah, for
25:30
me it's sort of, you know, 3 minutes or just above 3 minutes
25:34
or above threshold and then, you know, quicker sort of float
25:38
recovery. Is that sort of how we run the
25:40
workout, but it's. And we can change it to the
25:43
quantified. Oh, I was going to say it's sort
25:45
of the longest. So in terms of like threshold,
25:48
in terms of Thursday workouts, they're always the shortest
25:51
workout we'll do in terms of times, probably like a Mona,
25:53
which is 20 minutes of continuous running.
25:55
And then this is on the longer end, 30 minutes.
25:58
And then then we've got all those other workouts that are
26:00
somewhere in between. Maybe greenie could claim it as
26:04
the greenie threshold then? That's right if it's.
26:06
Our version of it, yeah. Or the Gwalop threshold in the
26:11
location. But yeah, that was in terms of
26:14
pace. It was 3/15 for the tempo,
26:16
probably averaged 257 pace for the minute on and probably 3-15
26:23
maybe for the minute off. And then the last 10 minutes was
26:27
just over. It was three or two pace that
26:28
Raff was sort of trying to drag me along for a little bit of
26:31
that. And to be honest, I was feeling
26:32
all right. And I think we spoke about this,
26:34
you might remember right after the workout, it was nice
26:37
weather. Remember it was a bit cooler and
26:39
we're sort of just enjoying just rejoicing in the fact that it's
26:42
sort of had cooled off, although it's not really lasted, but it
26:45
was nice when it when it was there that cooler weather.
26:47
Yeah. And I kind of backed up that for
26:51
you, didn't I? Because I came over like, oh,
26:53
I've had such a good session there.
26:54
And then you told me, well, it kind of makes sense because the
26:57
weather's getting better. And then you explained that
27:00
like, people in general will kind of start to notice this
27:03
change. And then I think Harry came over
27:05
and he was like, oh, I felt so good there.
27:07
Like my splits are so good. And I was almost laughing to
27:10
myself, like your your theory is just like played out right in
27:13
front of us with me and Harry. And then I think Adam came in
27:17
and he's like, I'm feeling deadly, boys, watch out.
27:19
Feeling dangerous. I think that's quite good.
27:21
But yeah, it was a good night. So yeah, that felt all right.
27:24
And we? Didn't have a nicely pole for
27:26
desert. Yeah, that's so nice.
27:29
One of the one of the dads bringing down nicely poles for
27:31
everyone. It's so good.
27:32
And then, yeah, cool down Friday, a little bit similar in
27:38
terms of morning commute. I ended up running a little bit
27:42
different in the afternoon, but still just about 30 minutes.
27:47
Yeah, didn't sort of back things off too much, but yeah, I think
27:52
you might have freshened up a little bit, did you, Ryan, on
27:54
Friday, knowing that we had a big Saturday run?
27:57
I did, I did have Friday off, but like I just touched on
28:00
there, I did do the session on Thursday as well.
28:03
And you know, anything about that was I didn't, I didn't take
28:06
my heart rate monitor. So I done it all off fail and it
28:09
felt great. But maybe it wasn't.
28:12
Maybe my heart rate was a bit higher than it would have been
28:14
if I had that data on my wrist. Because yeah, I have.
28:18
I had the rest day on Friday and still felt all right.
28:22
But I actually on Friday morning when I got some treatment for a
28:25
planter issue that's been bugging me for like, since
28:28
November. But in the research that I've
28:30
done, it all says it doesn't actually prohibit you from
28:33
running well. And as long as you can kind of
28:36
tolerate the pain and stuff, it's not going to worsen.
28:39
It's just kind of an annoying thing, but I guess it just
28:43
reached the point where it was just annoying me too much
28:46
because it's like in the morning you get up and your heels just
28:49
throbbing and walking around in like office type shoes.
28:54
It really hurts. And then and then in the evening
28:56
it throbs again. But as soon as you put running
28:59
shoes on, start running, it just goes away completely.
29:02
But yeah, I was just like, right, got like 5 or 6 weeks
29:05
now. So I don't want this to worsen
29:09
and cause me any like proper issues.
29:11
I'm just going to try and get on top of it.
29:13
So I just went to the front runner physio and the treatment
29:17
is called shockwave therapy. It's like a strange bit of kiss
29:21
or the liking it. So like you know, like a big
29:23
jukebox with a wired microphone and the microphone is kind of
29:27
the thing which they hold on your heel and it like just does
29:30
these repeated like micro taps and you change the setting,
29:37
changes the speed and changes the intensity.
29:40
And you have to have I think it's 5 sessions over 2 weeks.
29:43
And the, the evidence out there is still kind of a bit hit and
29:47
miss. Like it's not guaranteed that it
29:49
will fix it. If anything, this is the one
29:52
treatment that you can get type of thing.
29:53
Otherwise you just have to kind of wait or take time off.
29:56
But obviously don't really have that luxury right now.
29:59
So just go in with this for the time being.
30:01
Speaking of being, you know, body not playing ball, did you
30:06
want to provide an update, Owen in terms of where your where
30:09
your week was at as a Friday? Yeah, so I, well, from Sunday I
30:15
just, I took like four days total.
30:18
Everyone went to the physio and, and umm yeah, just my calf, the
30:23
tendon behind my knee or something like that isn't really
30:25
playing ball at the moment. So umm, I'm just going to be
30:28
cross training for another cross training for another like week
30:32
and then I'll probably have more news.
30:34
But at the moment, like I was due to take it down week anyway
30:37
and I have no races planned so it's not like the end of the
30:40
world. But I would have just liked to
30:42
have taken the rest on my own accord rather than being forced
30:46
to take the rest and. And you're saying it's the back
30:49
of your knee that it's so, but it's also but your calf as well
30:53
as giving you trouble, it's. Like the IT starts at the knee
30:56
and then it goes down into like the big, I think it's called the
30:59
gastroc muscle, like goes down and sort of hugs the side of my
31:03
shin. So yeah, not too sure.
31:05
I might end up getting a scan, but we'll see.
31:07
We'll see what happens. And right now, it's still pretty
31:09
tight. It's loosening up slowly, like
31:12
when the calf warms up, it's actually all right, which is
31:14
giving me hope. But yeah, I'll no more.
31:18
I'll just give it another week and hopefully I'll be back in a
31:21
little bit jogging. We'll see.
31:23
Because that leads us into Saturday.
31:25
Sorry, Brian, you go no. I was just going to ask, is it
31:27
like an impact thing or is it like a constant pain?
31:31
Impact. So like if I hop on it, it's a
31:35
tiny bit sore, but like the bike on Saturday, like it was grand.
31:39
So yeah, I'm really, really not sure.
31:43
Like it's only been a week. I'm not going to jump to Anthem
31:46
soon. I'll give it two weeks and I'm
31:47
sorry, after two weeks then I'll start worrying.
31:49
Which leads us to, yeah, into talking biking on Saturday, sort
31:53
of. Thank you very much for all of
31:55
your help. But Ryan and I had a big run to
31:59
do and we were joined by Owen on the bike, which was super
32:04
helpful because I think we would have maybe still been out there.
32:08
So what the workout was, was there's a popular loop out in
32:13
the sort of eastern hills about half an hour sort of east of the
32:17
Perth CBD and in a, in a sort of Glen Forest, John Forest
32:23
National Park area. There's these trails that are on
32:28
pig gravel and you, there's a 41K loop that you can do.
32:33
And basically what the, the, we drove to sort of halfway up the
32:39
loop on one side and we descended, we started from there
32:43
and we descended together. Ryan and I, it's about a pace.
32:49
The whole idea was to try and keep it at around that sort of
32:52
sort of zone to maybe going just above, but maybe a bit towards
32:57
the end, trying to keep it fairly controlled at least for
33:00
the first hour, hour and a half. And then maybe in that last sort
33:03
of 45 minutes, half an hour, we can sort of pick it up a little
33:06
bit. But the purpose was more time on
33:09
legs and, you know, aerobic running rather than getting too
33:12
carried away like we would on some of those more, you know,
33:15
when we're doing sort of marathon if at work.
33:18
And so yeah, the loop, the loop, the, the sort of in terms of the
33:21
profile of the loop, the first sort of 8 1/2 case was downhill
33:24
and then the next perhaps would it have been maybe 26 odd case
33:29
is basically uphill at around a sort of 1 to 3% sort of
33:35
gradient. Like I think the most sort of
33:37
elevation gain you're getting in a kilometre is like 25 metres,
33:41
but you're pretty much steadily uphill, you know, on average
33:45
maybe close to 20 metres per kilometre from kilometres 9
33:50
through to 3031 about there. And so yeah, it's a pretty big,
33:56
big loop. It's beautiful.
33:57
It's like a like a, some nice sort of scenery.
34:01
But yeah, sort of. And on that sort of peak, gravel
34:04
can be a little bit slippery. But we were still in our super
34:06
shoes and just cruising around, sort of having a good time for
34:09
the most part, yeah. Did you have any thoughts,
34:12
reflections on the run, Ryan? Yeah, well, I'm sure anyone who
34:15
follows any of us on Instagram would have seen some of the
34:19
footage wouldn't make because there was a few videos going
34:21
around on the weekend thanks to Evan on the bike.
34:24
There he was, passing bottles back and forth, passing clothing
34:28
back and forth, jumping up from me and Dean back to the group
34:32
behind us and the group behind them, and making sure everyone
34:35
was crossing roads safely. He was.
34:38
Playing music, yeah. Doesn't the man do?
34:42
Yeah. Not run.
34:45
He's providing updates on how people were looking throughout
34:48
the past. People back there going well,
34:51
people aren't going so well. So yeah, it was good to have
34:54
some company in the form of support crew, if you like.
34:58
And then we had your dad and were kind of floating around
35:02
various checkpoints, weren't they setting up a drinks table
35:05
for us to pass through? Yeah, it was good.
35:07
It was a nice morning. It was a little bit tricky in
35:10
terms of sort of got a little warm light.
35:11
That was probably the one thing that we had to contend with
35:13
because that was probably the start of this sort of hot period
35:17
that we're that we have in Perth.
35:18
But other than that, it's pretty, it's a pretty pleasant
35:21
loop. It's a lot of fun.
35:23
Well, we, we were told about five times to load the the map
35:28
into our watch where I mean, because obviously 341 cases is a
35:32
long way, especially out like in the trails and in the Bush, you
35:35
could easily get lost. So you put it on your Garmin or
35:38
on your 4 offs and as soon as you go off track, it starts
35:41
beeping and telling you. And one of the guys didn't
35:45
preload it, did he? I also think he didn't maybe
35:48
bring himself any fuel raw dog in it.
35:53
Yeah. So 3K gone.
35:57
So no, it was like I gave you some drink and then I went back
36:01
to the I went back to the other group and he was in the middle
36:05
of used, two guys used the two groups.
36:08
So I passed them and I was like, hey, you going?
36:09
He's like grand. So I kept on going to Adam and
36:12
Harry and then I was with them for a little while and I turned
36:15
around to try and get back up to use for the last like 8K or
36:19
something. And I seen him go on and I was
36:22
like oh so I just followed him assuming he was going the right
36:24
way and my watch shattered beep and I was like where is this
36:27
guy? After he was going straight he
36:29
he would have ended up in. He would have been in Victoria.
36:32
That that, yeah. He would end up Melvin.
36:34
Yeah. And I was like, where you going?
36:37
And he was like, oh, this is a rail trail.
36:39
And I'm like, man, no, come back.
36:41
And it's sort of hard to get your sense of direction because
36:44
like, at the end of the day, the watch is good, but like, it's
36:46
not best. Like, it's handy.
36:48
And so we just had to let the, like, the satellite on the watch
36:50
sort of fix out again. But yeah, so we probably went
36:53
like a kilometer out of the way. So.
36:56
Yeah. And then he had no water, so he
36:57
had to give him water. And yeah, he ended up doing a
37:01
bit more that he ended up walking it in, like he hit the
37:03
marathon early the distance and then I was just trying to race
37:07
back to you guys. But yeah, like that map feature,
37:10
it can save you. Like I, I just wouldn't be able
37:13
to go out in the middle of nowhere with no phone, no map on
37:16
the watch. Like some people are just built
37:18
differently. Crazy.
37:20
So talk us through through your fuel and strategy for this run
37:25
thing, because obviously it's pretty much we, we ran a
37:27
marathon, not nowhere near the same intensity as you would, but
37:30
obviously still fueling is a big part.
37:32
So what did you get through? Yeah, I think I had a like a gel
37:36
in the car, like just one of those big gels.
37:40
I think it's like 40 grams of carbs and some caffeine.
37:43
Well I had some toast when I got up from the coffee and then a
37:46
gel. What time?
37:47
Were you getting up? Oh, probably 4:15, I think.
37:52
Fell early and then, yeah, had toast, then had a gel when I was
37:58
on the way there or maybe when I got there.
38:01
And what time did we end up setting off?
38:03
Probably around 6:00. 6:00 AM Five.
38:06
Yeah. And then I the plan was just to
38:09
have basically 4 like pop tops worth of it's got like a carb,
38:14
carb solution in there. I think it would be probably
38:18
like 40 odd grams of carbs per 250 mils of water thereabouts.
38:23
So a litre of water and what would that be, you know, 8160
38:28
maybe plus the gel to 200 odd grams for the 2 1/2 hours.
38:32
So not quite as much as what I'd have in a marathon, but a decent
38:35
amount and a bit of fluid. And yeah, that felt, that felt
38:39
all right. Yeah, I didn't, I didn't feel
38:42
like I didn't feel too bad towards the end.
38:45
It was more my legs, I think in that last 10 case, like
38:48
everything was feeling a bit sore, but I didn't feel like I
38:51
was going too bad. We sort of turns, the way it
38:54
played out. We sort of, it's very nice that
38:57
descent, that first 8 1/2 case, you're sort of just floating
38:59
down the, the heel and you're probably, it's hard to get your
39:02
heart rate high enough because you're losing so much elevation.
39:05
And it's the 1st 10 KS is just, it just ticks off.
39:08
And I think we've commented on that, just how much fun that was
39:10
and how easy that was. And then you probably get to
39:12
about K16. You're like, Oh my goodness,
39:15
we're, we're still got quite a bit to go.
39:17
And then we saw my dad at around maybe 20 KS and got a next, our
39:23
next drink and I got that down. OK.
39:25
I think you grabbed a drink off that table as well.
39:27
That'd be right. I got one off the first table
39:32
and then pretty much held on to that all the way up until the
39:36
2nd table. I don't really know.
39:38
I need to probably change the amounts of the drinks.
39:41
I'm having the Morton drinks mix as well as some gels.
39:44
But I like the drinks mix because yeah, you got some water
39:47
in as well. But I can probably mix it to a
39:50
higher level of concentration than I am right now.
39:52
So what I've been having is the 320 mix which is like 80 grams
39:58
in the full sachet and I've been just been splitting that across
40:01
2 bottles. But rarely that can probably go
40:05
in one and if not double dose it into one just to get the higher
40:08
concentration in because I was needing a week.
40:11
That was the problem, drinking so much water to get the carbs.
40:15
Yeah, I think, I think the ratio they prescribe in there is
40:18
something like one of those sachets is like to 500 mils of
40:22
water, which which I think is about right.
40:24
That's often what I'd have in a marathon.
40:26
I think maybe I've been influenced by someone I've seen
40:30
on Instagram was put into three 20s in one in one like Powerade
40:35
size bottle. Yeah.
40:36
Well, OK. Yeah, that's a lot.
40:39
But yeah, then yeah, I guess you risk bringing on stomach
40:42
problems then, don't you? It's not worthwhile.
40:45
And then yeah, what what did we run together until about 30 K,
40:50
maybe just before that? Until I told you I was feeling
40:53
good and you decided that it wasn't OK for me to feel good.
40:59
Yeah, I'm not quite sure what happened there, but I did.
41:02
There was a, there was a point in the run where I thought, I
41:05
think it was somewhere, I think Owen might have mentioned we're,
41:08
oh, it's we're 90 minutes in and I thought, oh shit, we've only
41:10
got an hour to go. And I was doing some mental math
41:13
and I thought we should probably pick it up a bit.
41:14
So I thought we'd, you know, skip along a little, which we
41:17
did. I thought we had to.
41:18
Be around 25 or something like that.
41:20
Yeah, it would have been about 25 KS.
41:22
We started to pick it up a bit, which was, which was good.
41:25
And then, yeah, it's funny, you hit that Mount Helena Tavern and
41:28
you think you've done all the uphill, but it sort of doesn't
41:30
finish, just goes on and on. And then even after it flattens
41:33
out, it's sort of flat. I forgot it's flat for a bit
41:35
before it starts to go down. So yeah, it was.
41:38
And it was getting hot by then. So yeah, it felt like it got a
41:42
little bit tough, but I was more, I think my heart rate was
41:45
considerably lower than when I did this last time, which I
41:48
think is a good thing. I sort of didn't get too carried
41:50
away, which is good, sort of. Just and we we passed through
41:53
the 3rd drink station before the your dad and RAF got there,
41:57
didn't we? Yeah, thanks to Owen.
41:59
Here, we had to get in there as well, didn't we?
42:02
Yeah, I think he was sort of sort of hinting that we weren't
42:05
going to make it. Unfortunately, he wasn't going
42:07
to make it based on the other people not going to be through
42:09
in time. So we fortunately Owen had I put
42:12
an extra drink in Owen's backpack, so thank goodness for
42:15
that. Yeah, for some reason, although
42:17
we figured it out, I didn't take action on it.
42:19
So when we realized that maybe it was like, I don't know, 20
42:24
ish, K 22, something like that. And I knew that I needed Owen to
42:28
get my extra drink because I had like another 80 grams of carbs
42:32
or something due in box 3, which we figured out I wasn't going to
42:37
get. And I don't know why I didn't
42:39
open my mouth and tell Owen to grab it when we passed through
42:41
the second station. And to make matters worse, I
42:44
only picked up one gel from the second station even though I had
42:48
three laid out there. So then within the 1st 5 minutes
42:52
of running away from that station, all I'm thinking is
42:55
right. Well, I've had 40 grams of carbs
42:57
through a drinks mix, I've got one gel in my hand that's 60 and
43:01
we are 20 KS into a marathon. So I was trying to forget about
43:05
it through as much as I could because I was still feeling
43:08
good. And we should.
43:09
Have told me I put extra I'd I'd put extra gels in Alan's
43:13
backpack so there's there's. I was like the candy.
43:16
I was like, yeah, yeah, all sorts.
43:18
Of stuff in there. We got to the top of the hill at
43:22
like 3031 and obviously we were looking at heart rates so much
43:27
where we literally went looking at pace at all.
43:30
We're just going off a kind of steady effort making sure the
43:32
heart rate was fine, which it was.
43:34
I think it peaked at like 160 towards the end of that hill.
43:38
And then as soon as it changed to like the downhill and I
43:41
thought maybe we'll we'll get a bit of time back here.
43:45
I quickly realized that the lack of fuel had caught up to me and
43:49
I wouldn't be getting any time back.
43:51
So it was just the, I wouldn't say survival, but maybe it was a
43:54
bit of a longer 10K than it should have been, that last
43:57
downhill strike. Yeah, and it had picked up, it
43:59
got hot by then as well, so sort of doubly not as fun.
44:01
You know, it's warm, you're feeling under fueled.
44:04
It was, yeah. It wasn't easy.
44:06
Even the the two lovebirds, Harry and Adam, didn't find the
44:09
last little bit easy. Lost in the bushes, didn't they,
44:12
I? Think they wanted to, but yeah.
44:15
So how did is that? Is that the room wrapped up?
44:18
Well, to be fair, we should mention that you you've
44:21
obviously finished back to the cars 1st and quickly shot off to
44:25
the shops to get the chalky milk in which was legendary.
44:28
Thank you very much for. That pleasure, yeah, that was
44:30
pretty much the run. I think the the thing that took
44:32
the longest was trying to get a coffee at that place afterwards.
44:35
It was a nightmare, wasn't. It yeah, but we got one which
44:38
was good, but that was good. Especially when you're in
44:41
desperate need of a caffeine hit then as well.
44:43
Yeah, I know it's teasing us, but yeah, no, it was a fun
44:47
morning. So yeah, another big, bigger
44:50
sort of session ticked off, which is good.
44:51
And then on to yeah, we rolled into Sunday, which at that time
44:55
when we were sort of talking about it, I had no plan.
44:57
I actually thought I was just going to sleep in and give
45:00
Sunday a miss. But then a Saturday rolled on.
45:03
I thought it'd be just be easier to tick the runoff, get up in
45:06
the morning and join the group. So we did 90 minutes as a group
45:11
in the in the morning as a good group of us.
45:14
Yeah, I actually didn't feel too bad for that, which is nice.
45:17
So, yeah, I don't have too much to say on that.
45:21
It was just an easy, easy 90 minutes.
45:24
Good to good to tick off. And that was the end of my week.
45:27
So when you said on Saturday that you were debating maybe
45:30
having a lie in, was that because you were feeling quite
45:33
fatigued and stuff or you're just trying to be sensible
45:36
potentially? No, I was just tired.
45:37
Yeah. I just felt like if I could get
45:39
an extra couple of hours of sleep, I'd preference that over,
45:42
you know, I could just like the Sunday run doesn't it's not
45:45
really much, you know, doing a lot sort of bit of active
45:49
recovery. So I could, I was just, I just
45:50
split into 240 minute jogs or just do 40 minutes.
45:54
I don't, I don't think it matters as much.
45:56
The main training stimulus is on the Saturday.
45:58
So I was just going to do what whatever, whatever worked
46:01
really. But I ended up going to bed
46:03
early and so I thought it'd just be fine to get up and run with
46:06
the group. It's funny actually, because I
46:08
was, I was in two minds as to whether to come to the the room
46:12
that morning as well. I'd actually text Harry that
46:14
afternoon saying I might not be there.
46:18
Like I'm still deciding it and God knows how I recognize the
46:22
fact that I was on the fence over this decision and I ended
46:25
up leaning towards going. But it wasn't too much of an
46:29
enjoyable room for me. I might as well have not been
46:31
there, to be fair, because yeah, I just put myself at the back
46:35
and well, I spoke to Adam for quite a bit, but I think he was
46:38
in just as much trouble as I, So we were just kind of making each
46:41
other feel better. Maybe if if Adam wasn't there
46:45
for me or if I wasn't there for Adam, the person who was there
46:48
would have just called it a day and not run.
46:51
But yeah, we kind of soldered through together.
46:54
I wasn't. Yeah, I was.
46:56
I was actually telling I was in a little bit of pain down
46:59
towards like in my car from my ankle and stuff and I just knew
47:03
it wasn't a good idea. But as soon as you've kind of
47:05
set off as very small minded, but you're going to finish the
47:09
run, aren't you? If.
47:10
You can. Yeah, yeah, that was someday for
47:12
me. Aaron, how did you pull off your
47:15
50K cycle? I was grand.
47:18
Yeah. So Saturday I just done the
47:20
cycle and then Sunday I done 2/1 hour ellipticals.
47:24
So one in the morning and one in the evening.
47:27
Was it in the morning? I I watched a one hour
47:29
documentary on platypuses. The.
47:31
I actually didn't take my life get any worse until I was just
47:35
on the elliptical watching a dog, watching this man just
47:38
photograph platypuses. I was like, what is my life
47:42
coming to? Is it really worth?
47:44
Platypuses. Platypi.
47:45
What are they? Whatever the plural of that
47:47
animal is, I do not know, but they're actually pretty cool.
47:52
I'm looking forward to YouTube. I understand.
47:55
Yeah. Nat Geo Wild.
48:00
Yeah, that was my, that's my quick training week.
48:03
So what is your because I'm very interested in cross trainer now
48:07
given how my legs been this week.
48:09
So how many hours did you spend on the cross trainer last week?
48:13
I. Did 6 / 3 days, Yeah, not nice
48:18
and. Six and then two hours of
48:19
riding. It's a good little 3 hours of
48:21
riding. It's not a bad week.
48:23
No, I added the riding. The riding's in that, the
48:24
riding's in that, but I'm going to hopefully start Aqua jogging.
48:27
I feel like Aqua jogging is great because it really does
48:30
mimic the running motion with no impact whatsoever.
48:33
So I might try and get to a pool a few times this week and yeah,
48:37
mix it up. Have you got a belt?
48:39
Yeah, one of those. I don't have, I had one in
48:41
Brisbane, but I left it there because I said I was never going
48:43
to need one again. But did I know?
48:47
Yeah, I might have to invest in one.
48:49
How does that work after jogging?
48:52
So you're basically getting a pool where you can't touch the
48:54
ground and you the belt sort of keeps you afloat and you
48:59
literally just run. And you just run on the spot.
49:02
You sort of don't go anywhere. You go the tiniest bit forward.
49:07
It's, it's terrible to be honest, but it's really, it's
49:10
really good. So like hopefully not in a
49:12
public pool because you could be getting sectioned if something.
49:16
Yeah, that's it's quite. I go in the slow lane.
49:19
Yeah, normally I make friends with all the grannies, granny
49:23
and granddads that are just looking for a chat and I just,
49:25
yeah, chat with them up and down the pool.
49:27
They fly by me. That's just like you're going
49:28
like I feel bad when I go in the fast lane because like I'm
49:31
holding them up because it's like two way traffic.
49:34
I'm afraid there's always going to be a crash or someone's going
49:36
to hit into me because I don't really know swimming ethic, sea
49:39
either. So yeah, I just try and go to
49:42
the lane where no one is, yeah. You might have to join him,
49:44
right? Oh yeah, this is a path I never
49:47
thought I'd be going down, but mine has changed this week.
49:50
Yeah. Oh, it's great fun.
49:52
You'll love it. Do you put a heart rate monitor
49:54
on and try and get some intensity going or?
49:56
No, that's the annoying thing. And because as we know, the
49:59
first time, the wrist, the first podcast, the wrist isn't
50:02
accurate, especially when it's underwater.
50:05
So it's literally just pure effort.
50:09
There is an underwater garment heart rate, like for triathletes
50:12
and all that stuff, but I'm not bothered investing in one of
50:14
them. So yeah, it's pure effort.
50:17
If you do, like you've already, you've already started the beef
50:20
with the ultra runners. You don't.
50:21
I want to be one with the triathletes.
50:23
Now, yeah, no, I'll leave them be for a little while, being
50:28
average at everything. That's training weeks wrapped up
50:36
then, isn't it? Moving on, it is.
50:39
We're actually come to YouTube Diaries, Owen, so might be back
50:42
to you Sir. OK, so this week is one that's a
50:46
little close to home Perth wise. So you guys will be very
50:51
familiar with a young lad called Tommy Cross.
50:54
He is part of our training group over here and he has started
50:59
posting on YouTube pretty recently.
51:01
So for anyone who doesn't know Tommy, he's a 19 year old track
51:05
athlete from Perth. He he whoever, if you know him,
51:10
he is a bundle of energy. He's just so enthusiastic.
51:15
He he breeds running. So his most recent YouTube
51:19
upload was him. He's actually currently in
51:23
Perisha doing a altitude block. Perisha in Canberra doing an
51:28
altitude block before the Nationals.
51:30
So and he just posted one with him and Cam Myers doing a
51:34
training day. And what I love about this one
51:38
is it is really like raw. Like it's no, it's not like it's
51:43
literally a day in the life of what them boys do.
51:47
He also it's, I love the YouTube as well because it's like
51:51
balancing like as a 19 year old, he's like sort of an
51:55
entrepreneur. He's doing, he has his own
51:56
marketing agency. He's also working in a running
52:00
shop while also like trying to be had professional athlete.
52:03
So it's just balancing like different, like parts of his
52:07
life. So yeah, it's pretty cruel.
52:09
It's really authentic and it's definitely worth a watch,
52:12
especially the most recent one with Cam Myers.
52:14
It's it's pretty funny. It's good.
52:16
It's so funny, I I got 10 minutes for it before and it
52:19
didn't have time to finish it off, but it's literally
52:22
everything I thought it would be.
52:23
Like he's not trying to act professional or like pull the
52:27
wool over anyone's eyes that he's got like whatever camera
52:33
video device he's using. And Cam's just like speaking in
52:36
the background and he's just like zooming it out from his
52:39
face going. It's really so good.
52:45
It's so good. Unfiltered, definitely.
52:48
It's definitely worth the watch. It gives you an insight into
52:52
there's also two camps there and kind of how they live because I
52:56
don't know if you guys have ever done one, but I certainly
52:59
haven't. And straight away you see that
53:02
there's at least four of them who've all shaved their heads.
53:04
So clearly getting into the spirit of things with each other
53:09
got nothing best. The monk life.
53:12
They live like a monk and they run, eat, repeat and then.
53:16
You see, Crossy's bike is in like kind of the the wooden
53:20
planks across the ceiling. Someone's found time store his
53:23
bike in a strange part of the ceiling which he struggles to
53:26
access. In the rafters, yeah, it's so
53:28
funny. He has to be the most go on run.
53:32
No, you go, you go I. Was just going to say he has to
53:35
be the most positive person in our run group.
53:37
Like genuinely like we rock up on a Thursday for a workout and
53:41
you're sort of like you're going to be excited after the workout
53:43
once it's done, but you're not generally excited before or just
53:47
it all in. And he literally not wants to
53:50
fist pump you during the workout after each Rep because we've
53:52
done and it feels good. And he's and he's just is that
53:55
it is is that enthusiastic about just training and stuff?
53:59
It's like, I don't know, it's very infectious and very good
54:01
for the group. So hopefully that comes across.
54:03
Yeah, when you when you turn up and your energy levels aren't
54:07
there or your motivation maybe isn't, he certainly gets you
54:10
through it, doesn't he? He's very good.
54:12
It was also they actually raised the ballot point, which I was
54:14
interested in. They were talking about heart
54:17
rate monitors and like how you clean them or if you clean them
54:20
and do the smell and stuff. So I've been looking at my and
54:23
then I haven't washed it or cleaned it because I'm unsure
54:26
whether like you're supposed to with I guess the electrical
54:29
components or whatever, the battery.
54:31
And Tom says the Cam Cam is complaining that smells a little
54:34
bit. And Tom's like, oh, if you tried
54:36
getting in the shower with it, cam's like, no.
54:39
And he's like, oh, me neither. And that's the end.
54:43
It's so funny. No, it's so raw and real.
54:47
Yeah, it's. Oh well, that'll be on my run
54:51
tomorrow. But the shower is the is the
54:54
play with the garment ones. You can like take off the
54:56
battery thing and you just hop in the shower with it and clean
54:58
it. There you go.
54:59
There you go. Cameron and Tom could take that
55:03
away. It's Dad.
55:03
Did you Well? I think double troubles in that
55:06
segment and I think you maybe had one prepared them from last
55:10
week, yeah. So this one, I'm not sure why
55:15
people actually use it in 2025, but it is miles versus
55:20
kilometers. Why people use miles in 2025 is
55:26
so, so weird. Like a mile is just such an
55:30
awkward number. It's like 1609 meters.
55:34
It's just not need, like I know loads of people in England use
55:38
it and like a kilometer is such a clean number, but like people
55:42
use miles just, I think they're just looking like, oh, it's old
55:45
school, like looking for attention sort of thing.
55:48
Yeah. So people just use kilometers.
55:51
It's far easier. Doesn't client and Young use
55:53
miles? Yeah, like just looking for
55:55
attention there. Yeah, no, but genuinely as well.
56:00
Yeah, it's so pointless because they're actually not.
56:03
Going have one language. Yeah, like for let's say they go
56:06
for like a Six Mile run. There's no way they're actually
56:09
running like 9654 meters. They're just not.
56:13
Just say you're going for like 45 minute jog or like a nine K
56:16
or a 10K like so pointless. You know, because lots of people
56:21
in England do umm persist on miles and the the ones that do
56:25
like, because obviously my profile is set up in KS.
56:28
So like whenever I'm reading their runs and stuff, it shows
56:31
me in KS, but obviously theirs is in miles and it always says
56:35
9.66 K or 9.61 K. Like they, they go obviously for
56:40
a Six Mile run, but I don't get why when you can run for another
56:45
300 meters and run a 10K. But I guess that's like they
56:49
just start speaking Spanish. They just wouldn't do it.
56:52
They're speaking miles, aren't they?
56:53
So. Basically use kilometers.
56:55
Can can you translate the? Do you know the conversions?
56:59
All I know is one mile is 1.609 kilometers.
57:04
Yeah, no, I'm terrible when it comes to like, what is 6 minute
57:08
mile pace? Like, is it 345 or something?
57:10
342 yeah, I'm not good when it. Comes to that, I don't know
57:13
exactly. I know roughly I know 8 minute
57:15
mile in is like 5 minute K So I always think like 8 minute mile
57:19
equals that. And then obviously when you get
57:21
down to or like 5 flat mile is similar to a 3 minute K It's not
57:27
the same three O 7 is. Yeah, three O 7, three O 6
57:30
something. Like that I know.
57:31
Just doesn't convert. Lately.
57:33
No. No, and then do you ever you
57:35
ever racing against someone and you know the way they have the
57:38
splits on the watch and obviously you're maybe thinking
57:41
in case and then they're split will randomly go off in the
57:44
middle of your in the middle. You're OK.
57:46
Do you start judging them there now and thinking you're you're a
57:49
minutes per mile guy? Yeah, they're like .6 of a of a
57:52
mile into their wrapper or I don't judge anymore.
57:56
I'm just like you, do you? Fair enough.
58:01
I'll, I'll, I'll pay you on that because I'm on board.
58:05
I'm on cage. Dean, are you gonna?
58:06
Hey, that one didn't pay my 1 though.
58:08
I'm. Still do you know you wanna?
58:10
Sit in the fence. No, I'm with you on that.
58:12
I don't. I don't I see no point in miles.
58:14
Just use metric measurements. I'm yeah, yards, miles don't
58:19
need them, so no yeah, just use. Me well, that's, we have to be
58:22
very careful here because just looking at the listener
58:25
statistic we have, well to be fair, 1010% of our listeners are
58:30
in the UK, so we could be getting rid of them here.
58:33
We need to keep them on board. We've just done the posts to
58:36
make it feel inclusive for everyone so they can talk in
58:38
minutes. No.
58:44
That's classy. Yeah.
58:45
That's the English are gone. Yeah, that's yeah.
58:50
What's that we're? Going So yeah.
58:53
Oh shit. We can't say I can't always
58:57
leave it. I think, you know, we can't see
58:59
me. We can't.
58:59
Yeah, you're gone. You're in the director like.
59:02
Literally, like you had a power outage.
59:05
It's funny hearing you giggle because it's like, literally
59:07
like, it's like, like you're in the dark.
59:09
I mean, we can keep going like this, but we won't be able to
59:11
see you. Yeah.
59:14
It's actually interesting like that.
59:16
Thank you. You probably think we probably
59:18
pay more attention to it. On to listener questions.
59:21
Yeah, let's you guys are ready to face face them.
59:23
Yeah, yeah, let's do it. I'll obviously contribute as
59:26
well, but we've got Dan Yaxley asks.
59:29
This is one from last week, I think.
59:32
Marathon, he just says marathon, workout, race, pace or feel.
59:35
I can, yeah. I'll have a crack.
59:38
So I run a bit to bit to feel sorry, a bit to feel bit to pace
59:44
and a bit to heart rate. They're probably my three
59:46
guides. So I sort of have a bit of an
59:49
idea on what I think I should be running in terms of pace and
59:51
based on what the profile is in terms of the course we're doing
59:54
for the marathon specific workouts.
59:57
So I key off so I sort of have a.
1:00:00
Like a data screen that has my heart rate and it has my pace on
1:00:03
there. And then the other thing is sort
1:00:05
of just sense checking is sort of your breathing rate and just
1:00:08
perceived effort. Does it feel too hard?
1:00:10
So for me, it's sort of, I think we've spoken about this a bit,
1:00:13
but like it's sub threshold, right?
1:00:16
So if you're running at threshold, you're running too
1:00:19
hard for it to be marathon pace. And so you sort of have a bit of
1:00:24
an idea on what that should feel like.
1:00:26
And you can sort of check your breathing, check your heart rate
1:00:29
and check your check your pace to give you a bit of a guide.
1:00:31
And that's sort of how I dial into marathon pace.
1:00:34
Do you think that your perception would change as you
1:00:38
get closer to the race? So like, maybe, I mean, this is
1:00:41
just my thoughts thinking out loud here.
1:00:44
I would have like far out from the race, wouldn't be too fussed
1:00:48
about pace. But then as you close in on the
1:00:50
race, would start trying to test like your goal marathon pace to
1:00:54
see if kind of your thoughts are on the right track, just to kind
1:00:57
of give you a confidence boost or maybe a reality chair.
1:01:02
Yeah. I mean the biggest variable like
1:01:04
particularly training say in Perth is like the weather.
1:01:07
And so like some days it's just not possible to run it say
1:01:11
target marathon pace because it's because it's say it's quite
1:01:14
hot or if it's particularly windy or anything like that.
1:01:17
So we've lost Ryan. Do I?
1:01:20
Should we keep going? Can you hear us?
1:01:25
I think it's this fucking link. Where's it going to go?
1:01:28
Yes. Yeah.
1:01:30
Should we wrap it? Should we just, should we just
1:01:32
go on? Should we just?
1:01:34
Just do it. Yeah, I think we just finish it
1:01:35
off. All right, let's get Yeah.
1:01:38
All right, I'll keep rolling with the Yeah, so yeah.
1:01:42
So I think if you get too wetted to pace in these marathon
1:01:46
specific workouts, then you run the risk of overreaching in them
1:01:49
or not running to the right effort.
1:01:51
So I think for me the pace I'm less concerned with and sort of
1:01:56
as Ryan mentioned, if on race days when you fully once you,
1:02:00
you factor in all those variables that you can sort of
1:02:03
really dial into a particular pace.
1:02:04
But that's not to mention I don't, that's not to say I don't
1:02:07
have a bit of an idea on what it is, but more importantly, I'm
1:02:09
sort of looking at a percentage of my threshold heart rate and
1:02:13
fuck me, can't just even like non participate quietly.
1:02:25
Did you mute him or he muted? Himself, I didn't know if we
1:02:32
stop this, can we still save the recording?
1:02:35
Hello. Yes.
1:02:40
Can you hear us? No, he definitely got He's
1:02:44
human. All right, my marathon mark
1:02:46
outs. I've never done 1, so I have no
1:02:49
comment. Kyle Spencer go to running song
1:02:52
I My favorite one is Florence and the Machine Dog days or
1:02:57
Avicii levels. I mean, I could speak but.
1:03:05
You're speaking over us while we're trying to.
1:03:08
Oh, why? I don't get it.
1:03:13
I think quick, quick, quick. All right, He'll be able to edit
1:03:19
this maybe. Yeah.
1:03:21
So yeah, that playlist you had going on the weekend was a a
1:03:26
banger, I thought. Yeah, it's a good mix of like
1:03:28
old and like sort of like old bangers and like sort of new
1:03:31
ones. Yeah, like I think we were
1:03:33
talking about, I mean, it's funny, that question was like
1:03:35
what we were have been talking about when we were running on
1:03:39
Saturday and before then I think when we were was sorry on yeah,
1:03:43
on Saturday. I just like songs with the
1:03:45
fairly high cadence because I find particularly like if I'm
1:03:48
doing a steady run, so something quicker than just a jog, I like
1:03:52
something that's a bit up tempo to sort of get me, you know,
1:03:55
feeling that sort of pace getting me moving quicker.
1:03:58
So that's so in terms of go to song, I don't know if I have a
1:04:00
particular go to song, but I just generally just put into
1:04:03
Spotify like running playlist or high tempo playlist and even
1:04:07
like spin classes, they have like these high tempo songs.
1:04:10
So it gets me going. Nice.
1:04:11
And then the last. Question Rob Pierce asks would
1:04:14
you ever race in a non carbon plated shoe again?
1:04:19
Personally I don't see why you would race in a non carbon
1:04:23
plated shoe when you get the benefits of the carbon plate.
1:04:25
So it'd be like, would you cycle to wherever into the city when
1:04:31
you can drive a car? Yeah.
1:04:33
I don't see. I'd like maybe for training you
1:04:35
could like train in a non carbon plated shoe, but not for races.
1:04:39
For aces, you want to sort of put your best foot forward and
1:04:41
try and win or get a fast time. Yeah, I think the only way I'd
1:04:45
find myself in a pair is if, because there's a lot of chat
1:04:48
for people that like say raced prior to the introduction of
1:04:51
carbon plated shoes. So if I was just to try and you
1:04:55
know, see how quickly I could run in a non carbon plated shoe,
1:04:58
maybe that would, that would be the only time I'd find myself in
1:05:01
a pair I reckon. All right.
1:05:02
And that's all the listener questions.
1:05:04
So what's going on for you next week, Dean?
1:05:06
We've got a marathon, another marathon workout on Saturday.
1:05:11
It's 4 by 6 K at marathon pace or marathon effort and then a 1K
1:05:17
float. So yeah, 4 laps of A7K loop
1:05:20
should this Shelley loop that we'll do Saturday morning.
1:05:23
So looking forward to that. That should be, yeah, should be
1:05:26
a bit of fun. And how about your cell phone?
1:05:28
You're looking just to get well. I might, I might try and get out
1:05:31
on the bike to you guys. I have to fix my punctured tire
1:05:35
on my own bike. So I might try and get that
1:05:36
fixed Friday and then get out to the foreshore.
1:05:39
To you guys. If you if you need a bike let me
1:05:42
know because I'll be able to hook you up 100%.
1:05:44
Right running wise, Australia's premier track meet is coming up,
1:05:49
the Murray Plat meet in Melbourne.
1:05:51
Gout gout, Cam Myers, Ali Hor, Claudia Hollingsworth and Leslie
1:05:56
Tobogo, who is the Olympic reigning Olympic 200m champion.
1:06:01
Is that right? All right.
1:06:02
Yeah, I think so. He's he's going to be coming
1:06:04
over and then there's another really fast 10K over in the USA,
1:06:09
which that's on the track and that field is absolutely stacked
1:06:14
everyone's. Like the 10K, hey, that's like
1:06:17
the one of the year. Yeah, yeah.
1:06:19
Everyone will be trying to get that standard for the World
1:06:21
Championships in Tokyo. Which is what, like 27 flat or
1:06:24
something silly? Yeah.
1:06:26
And like, there's not many Track 10 KS out there.
1:06:28
So yeah, that will be fast. We'll hopefully be able to send
1:06:32
a link if we can ever find it harder.
1:06:34
So hard to try and find a link to watch these right?
1:06:36
Yeah, because we're always up on a paywall or something that's
1:06:39
terrible. But yeah, that's it for this
1:06:41
week, guys, Ryan, for anyone that Ryan sort of like cut out.
1:06:46
So it was just me and Dean soloing it are doing it there
1:06:49
for the last 10 minutes, but he'll be back next.
1:06:51
That's right. You might hear him in the
1:06:53
background swearing, but we'll we've tried to cut a lot of that
1:06:57
out and redo it. Yeah.
1:06:58
All right. Guys, see you next week.
1:07:00
See you mate, bye. Good luck.
1:07:01
Bye bye, bye, bye, bye bye.