Latest / Easy Double podcast / EDP16: Rome Diamond League, Perth 50k, Breaking4

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EDP16: Rome Diamond League, Perth 50k, Breaking4 · Easy Double podcast

0:18
Hello, welcome back to Easy Double Podcast episode 16.
0:23
I'm joined, as always, by the two soldiers, Owen Smith and
0:28
Dean Menzies. The end is looking wrapped up in
0:31
some knitted jumper there, which is potentially a sign of the
0:34
times in Perth. Is it cold?
0:37
Yeah, I don't know even know if it hit 20° today, which is quite
0:42
cold for Perth. Yeah, I did see on someone's
0:45
story like 7:00 AM was 5 or 6° like Oh my God, it's changed
0:49
quickly. Yeah, we'll probably get into
0:52
it, but yeah, the last week was sort of wet the first half and
0:55
then it's had this real like cold chill the past few days,
0:59
which is for running. Winter is coming, as they would
1:02
say. Let's.
1:03
See it? And how does that compare over
1:05
to you in Ireland, Owen? In Ireland right now, 10:00 in
1:10
the morning, it's 13°. So we're not flocking to the
1:15
beach today. But no, it's just a bit cloudy.
1:19
The rain is holding off. And for me, still in Marseille
1:24
and it's like mid 20s here, some nice sunshine.
1:28
There's actually a local. The reason why I was farting
1:30
about with the recording time this morning.
1:32
There was a little fun run on in this town, so I went down to try
1:38
and see see it and it was quite cool.
1:40
Give me give me some FOMO. I was getting the juicers
1:42
flowing again so I. Thought you were gonna say for a
1:44
second that you were gonna do it.
1:46
I did, I did. Look, it was €14.
1:51
What was it? Was it 5K?
1:54
With random 11.2 K and it's on like a bit of a promenade here.
1:58
It's a coastal section, so it's quite nice.
2:00
But then in the middle of it they went up into the hills
2:02
somewhere and I thought, yeah, no, because it would have been
2:05
nice just to jog around to, I don't know, get the motivation
2:09
back, but obviously wouldn't have been able to hold myself
2:11
back and would been threshold in four minute case.
2:15
Did you, did you pack it? Do you pack a pair of like vapor
2:20
fires or something like that? I've got a pair of, what is it?
2:23
The Boston Twelves, I think. Yeah, they've been gathering
2:27
dust. They haven't been seeing much
2:28
tarmac but they've been getting spun around the bike.
2:31
Fair enough, I think. Yeah, hopefully we'll get into
2:35
it. Hopefully they'll they'll see
2:36
some tarmac in the next couple of weeks.
2:39
It's the gold. How long more are you in France
2:42
around? I leave on Tuesday and then
2:47
going to a stag do in Portugal next week.
2:50
Which isn't is why I'm not rushing the return to running
2:55
because next week's just going to completely set it back again
2:58
anyway. So there's literally no point in
2:59
me trying to run this week because I'm not going to get any
3:02
fitness. I'm just going to destroy myself
3:04
on the booze next week. So I might as well just get
3:07
another week of deload, give this hail everything it needs,
3:11
and then hopefully we'll start again after that.
3:14
And how long are you out now? When's the last time you're on?
3:17
So Monday, tomorrow, I think it's four weeks tomorrow.
3:20
So it's not even that long, not really.
3:23
I mean, I think. I complained last week goodnight
3:26
4 weeks staying there for a problem that.
3:28
Much fitness that's. A bit of fitness, let me tell
3:32
you. Yeah, but you'll get it back
3:33
quickly. It's only four weeks.
3:35
Yeah, I did go go to the Yako Bingo Bridson video that you
3:39
mentioned the other week, so that that's been helping me on
3:41
the bike this week. He's fucking machine, isn't he?
3:44
Man, crazy isn't. He I've been trying to draw
3:48
inspiration from him. But anyway, less attention on
3:51
the non running stuff and more attention on the actual running
3:54
that's been going on. So let's cover off Rome Diamond
3:57
League because that's the main thing that's happened I think in
3:59
the past week or so. We had the women's 1500 meters,
4:04
which was won by Sarah Healey. She's getting a few shout outs,
4:08
isn't she? She's in some good form.
4:10
So she beat Sarah Billings of Australia to the line.
4:13
It was incredibly close. Sarah Healey won in 359.17 and
4:19
Sarah Billings was 359.24, followed again by the Australian
4:24
Abbey Caldwell in 359.32. So I don't know if you've seen
4:28
this. It was incredibly tight finish.
4:30
Abbey Caldwell was closing them down like a train and Sarah
4:35
Healy like kind of popped up on the inside.
4:37
The Sarah Billings, she was, I don't want to say fade in, but
4:40
Sarah Healy just finished a little bit stronger.
4:43
So that was really exciting. It was a really good race, but
4:48
you'd wonder, like, what was it? Was one in like 35959?
4:52
Yeah. Four, I think top five were all
4:54
under 4 minutes weren't they? Like it was quite close.
4:58
Yeah, that's good running. But they did, you see the start
5:01
like I think the pacemaker went out pretty quickly and there was
5:04
a lead group of like four or five wasn't there and they did,
5:06
they went well. They go through like 61 seconds
5:09
through the 1st lap apparently, which like that's too fast for a
5:13
1515 hundred, rather that's like 3.
5:16
That's like world record pace. And then they paid a bit of a
5:20
price. And then those that judged it in
5:21
that second pack, that judged the better were the ones that
5:24
finished in the top three. But then like you said, I think
5:26
Abby Caldwell was just stuck a bit back with like what, 300 to
5:29
go maybe when she started. And it was like that last 150
5:33
where she like made a move and it was a good, good race.
5:35
And because, you know, because we've been talking about like
5:39
Ireland, English and Aussie athletes, it was, it's good to
5:42
see like, like I wouldn't have otherwise known, known the
5:46
winner. But for us talking about it and
5:48
talking about her, I think they mentioned her new training group
5:51
and all that sort of coverage, which was cool.
5:53
She's having a really good year. She's.
5:55
Having like. Winning the indoor 1500 and then
6:00
she's after now win her like her first ever Diamond League.
6:04
So like she's on a roll. Hopefully she'll pull one out of
6:07
the bag now in Tokyo come September.
6:10
So when you say the training group, Dean, did they say that
6:14
M11 track club, which did they say Georgia Hunter Bell and
6:19
Keely Hodgkinson's group is it? Yeah, yeah.
6:22
I was just mentioning who she who she now trains with, which,
6:25
yeah, they're obviously doing something right.
6:27
Yeah, ideal training partners. Sort of like those 3.
6:31
I see it stick. With the women then in the.
6:37
I'm excited to talk about your training.
6:39
Like unless I've got my time for this mixed up, I think it's I
6:42
didn't want to miss your recap. There's a bit going on
6:47
yesterday, wasn't there? Yeah, trying to get fit.
6:50
Yeah, fat camp in full effect. Oh, definitely.
6:57
We'll get to it I'm sure, but let's stick with the women in
7:00
The 5000 meters was won by Beatrice Chabat in and insanely
7:04
fast fourteen O 3.69 and we'll talk about the race in a sack.
7:09
I'll just do the results. And then in second was for Wayne
7:13
Halo in 1419 and then in 3rd was the Italian Nadia Bataclati, who
7:18
was the 10,000 meter silver medallist at the last Olympic
7:22
Games in a 1423, which was an Italian national record.
7:27
She beat her own Italian national record there.
7:30
So I don't know if he's caught this, but it was.
7:33
It was a hell of a spectacle. Yeah, they, yeah, I watched that
7:38
right. The whole field, I think tried
7:39
to go with the, with the pacemaker, didn't they?
7:43
Or at least from the start. And I can't remember what
7:46
everyone went through and they were just dropping like flies.
7:48
I think they went through like can't remember what they went
7:50
through 3K and it, it must have been around 8:30 because they
7:54
were ticking off around like 250 per K.
7:58
And yeah, everyone tried to go with it, but like even the there
8:01
was a couple of Americans, Americans, it got dropped pretty
8:04
quick. Who were the Carissa Schweitzer
8:07
and Shelby Houlihan? They got dropped maybe after
8:11
what, four or five laps maybe. And then yeah, like the Italian,
8:15
is it Barracletti or she like she held on I think till around
8:19
maybe 3K until around the pacemaker dropped out because
8:22
the pacemaker was ticking off like what, 68 second laps, 68
8:26
and change. And then and then she bet she
8:29
just like she dropped like what's 266 second laps or
8:33
something like that and just blew the race apart I think, and
8:36
blew herself apart to a degree. But yeah, ridiculously fast.
8:42
Like the commentator said, he said in a bit in another race in
8:47
a few weeks or something, she'll run 510 seconds quicker than
8:51
that because the way she just destroyed the field when she
8:53
went was just insane wasn't it? Like she's got rid of that Sigai
8:58
who's like one of the best female athletes in the world?
9:01
Like like it was nothing and she's just run off and by
9:05
herself completely destroyed the field.
9:07
So she was chasing down the the world record wasn't she?
9:11
She's ended up running the second fastest ever and only
9:14
missed the world record by like 2 or 3 seconds with a solo last
9:19
mile, maybe even more, maybe 2K. So it's just ridiculous running
9:24
and she just looks incredibly smooth, doesn't she?
9:27
She's you could watch her run all day, her bio mechanics, she
9:30
just she's so smooth. It's like flawless but you're 1
9:34
battle claddy I don't like anything about.
9:38
What, what, what? Just her father.
9:45
Her father got done in the I think it was her father got done
9:49
for drugs. So I'm not saying she's on
9:51
drugs, but the apple doesn't fall far from the tree.
9:57
But even like 14 O3, it's crazy running yeah, oh, fair play.
10:05
Can't. Be far off sub 14.
10:07
No. I wonder what she'd do over a
10:09
1500. Like she'd probably win most.
10:11
Like, she'd probably win that 1500, right?
10:13
If you're running 14 O3 for 5K, absolutely yeah.
10:18
That just to touch on that battle classes time,
10:21
acknowledging what you've said though, and she that was the
10:24
second fastest European time ever, only behind Saffan Hassan.
10:28
So that says kind of the calibre of what she's just done there.
10:32
So we'll see how she gets on in the future.
10:35
Moving on to the men's results, the 1500 here was won by a
10:40
French guy as Dean Habs in an insanely fast 329.72.
10:46
I think that's the second fastest time of 2025 behind only
10:52
Inger Britain from which meet it was put back in February.
10:57
Inger Britain 329 as well. Write the world record indoors
11:03
on on route. Is that in a mile something?
11:06
So he's beaten Timothy Chariot just to the line.
11:10
This was like a photo finish in a 329.75.
11:13
She's beaten him by three hundredths of a second.
11:16
And then further down the field we had Chariot's younger brother
11:22
Reynold Chariot who I can't remember what the meet was the
11:25
other week but he ran a ridiculous 5 Ki think we had
11:29
Elliot Giles of Great Britain in 7th in a 331 which is a lot
11:33
better performance than his Grand Slam track.
11:36
The week prior. We had Ollie Core of Australia
11:39
in 9th running at 331 and qualifying run the qualifier for
11:43
the world. So really good to see Ollie back
11:46
in form. And then he was Owen's Irish boy
11:49
because I can't remember I would say his name again now.
11:53
Car Cattle. That's great.
11:54
No Carho. Cattle, Doyle.
11:58
That's it. Carho the 332.
12:02
They weren't happy with that as well because that's just, I
12:04
think is that that's like the B standard for the, that's the
12:07
first time getting like AB qualifier or something like
12:10
that. Is that what is the qualifier
12:12
for the world actually? Have to check but I think that I
12:15
don't know if they have. These.
12:18
Ireland. OK, maybe Ireland have their
12:20
own. Yeah, I think we've B qualifier.
12:23
Yeah. Did you say the the stat on the
12:27
was it the fastest 12th place in in a 1500 meters in history?
12:35
No. Wow.
12:36
Yeah, because I think the whole field of 16 were like, were they
12:39
under 333 or 333 or quicker? And so I'm pretty sure like no
12:44
one's come, no one's run faster to come 12th.
12:48
Sure. Ollie Hoare came ninth.
12:49
Like I was looking at, Oh my God, he might be really
12:52
disappointed with that, but he actually ran like really, really
12:54
fast. Yeah, around 331 like 2 seconds
12:57
off of the flight. You know, he's best ever times.
12:59
Yeah, I think he's still posted, I guess.
13:00
It just shows like the the Diamond League really gets to go
13:04
once it gets to Europe, doesn't it?
13:05
Because this is the first, the first European meet.
13:07
Now it's like the European summer season coming into full
13:11
swing. And this will be where Grand
13:13
Slams kind of had it all to itself so far.
13:16
Like almost like all the eyes on that.
13:20
And then now when you see this many people running this fast
13:22
and like the first European meet, it's like, OK, what is
13:26
Grand Slam going to do to kind of answer back?
13:29
Are they going to allow the athletes to continue just
13:31
running slow and racing a last lap?
13:33
Because it doesn't really hold up to when like the full field
13:37
is running world qualifying times and Diamond League meets,
13:39
does it in comparison. So the qualifier for the 1500 is
13:43
333. So he got Caldo, got the
13:46
qualifier, which is pretty good. Yeah.
13:49
That was it from Rome. I was just scrolling there to
13:51
see if there's a 5000 for the men, but there wasn't.
13:54
So before we move on to training peaks, I did come across a
13:57
couple of things on Instagram this week in terms of running
13:59
news, which I wanted to get your opinions on.
14:03
So you know the the breaking four thing for Kippy Aegon is on
14:08
the 26th of June and I think that they're going to live
14:11
stream it and they're doing a two-part documentary on it as
14:14
well-being produced by the Drive to Survive people.
14:18
So it'll be interesting to see how that's received.
14:22
Hopefully it's a bit better than Sprints because that kind of
14:25
didn't really, I mean, I could watching it, but obviously
14:27
didn't get renewed or anything, did it?
14:29
So hopefully this is a bit more storytelling like the the
14:33
Breaking 2 stuff they've done for Kip Jogi.
14:35
I didn't like Sprint at all. Like I didn't even watch it.
14:39
I don't know where, because it was sprinters and like I just
14:41
have no interest in it and I just don't like Noah Lyles
14:45
either. But yeah, I probably I'll watch
14:47
the breaking 41. I'll be interesting to see
14:49
because like, like she, if she does it, it is absolutely
14:54
outrageous. I was listening to a podcast the
14:57
other day back from one of the guys who was on the on the team
15:01
of Kipchergie's thing, like one of the scientists behind it.
15:04
And he said they knew like way in advance from all the tests
15:08
they'd run and the predictions and the simulations.
15:11
They knew that it was kind of physiologically possible.
15:14
It was just whether they could kind of put all the components
15:17
together. So I guess it must be similar
15:20
here, like they must know that the human capability can allow
15:24
you to do it. It's just whether we can align
15:26
all these pacemaking and the shoes and the I don't know.
15:31
I mean, and they're doing the doc, they've sold the
15:32
documentary on it. They they must be hoping to get
15:35
like to at least within a couple of seconds.
15:38
I wonder if they'd like use some sort of shoe or manipulate
15:42
certain variables that like you can't otherwise do it because
15:46
yeah, I don't know, it feels like feels just a bit too out of
15:49
reach, but time will tell. Coming up in three weeks or so
15:54
anyway so yeah, we'll soon find out Second thing was seen on
15:58
Instagram was did you see Connor Manson, Clayton Young have
16:02
announced their next races. So they've they've gone their
16:05
separate ways as they've alluded to months is going to Chicago
16:10
and they are really saying he's targeting the American record
16:14
this far in advance. So that'll be amazing to follow
16:18
because he'll have a good chance at it.
16:21
And Clayton Young is confirmed he's following Andy Buchanan and
16:25
dodging the potential payday at the Major and going to the
16:28
world's. You can't blame Mance for going
16:31
where the money is. Really though, like what will
16:34
will Clayton Young be like? Top ten?
16:37
Top five? That'll probably be his goal for
16:39
that marathon in the world champs.
16:42
Yeah, you'd have to think maybe he's dreaming of a podium.
16:46
And yeah, top five, top 10 being like a goal, B goals.
16:49
Because if you run Tokyo, does that rule you?
16:53
If you run that World championship in Tokyo, could you
16:55
back up for Valencia or are they too close?
16:58
September and then start of December.
17:01
It'd be tight, but you probably could.
17:03
Yeah, because that's what a lot of people will be like tossing
17:06
up. Really.
17:07
Yeah, there'll probably be so many of them running in Tokyo
17:10
and kind of half an eye on Valencia and just going to see
17:13
how the how they come through it.
17:15
Yeah, you could have a lot of dropouts if it's not going well
17:17
in Tokyo. Two more items next weekend at
17:21
the Oslo Diamond League in Norway.
17:23
There's a 5000 meter world record attempt going down.
17:27
So the publicising this, so the guys who are going to have a
17:32
look at it is Yarmouth Kajalcha, you know, the bit tall dangly
17:36
runner. He's so good though, Gabriewett
17:40
and Aragawi, so they're the three who are kind of put the
17:43
hand up and potentially capable of it.
17:45
It's 1235.36 and it stands from 2020.
17:50
It's five years old, which is a bit of an old record in in this
17:54
day and age. And you've got Nico Young and
17:57
Graham Blanks being two of the, I don't know if they are
18:01
pacemakers or they're just in the race as well.
18:04
That's excellent. Do you know who paced the world
18:07
record? I think I've got this right.
18:10
Julie Ramsden. Yeah, I think Ramsden was one of
18:13
the pacemakers. This was during COVID, wasn't
18:16
it? 2020 for the Ugandan, what's his
18:20
name? Not Kip Limo, but the other one
18:24
chapter guy. Yeah, I think Ramsden paced him
18:26
for that. It was in Europe somewhere.
18:29
Yeah, during lockdown. Brushing shoulders with Joshua
18:34
Chapter 9 pacing them to a 5000 meter world record doesn't
18:37
compare to lining up on the streets of Perth for HPF.
18:40
Fun run, I'm sure. Probably not quite.
18:43
It's not quite like European summer, is it?
18:48
What's the world record? 1235. 1235.
18:52
That's 12:35. That's going through a kilometer
18:55
in 231, a mile in 4/03. That is insane.
19:02
Yeah, yeah. So it's what it's, it's like
19:05
60.8 or something for the 400 meters. 60.
19:11
Well, I couldn't even paste one to 60.
19:12
It's. Just a minute, minute.
19:15
Yeah, not that is. It and then lastly, the NC
19:19
double AD one athletes are now allowed to be paid.
19:23
There was a court ruling, which I think is kind of like about
19:26
time, isn't it? Some of those guys like the the
19:29
pretty much pros, but they're just in the last year's
19:32
finishing off and stuff and then they go on to run for the
19:36
international teams like pretty much straight away.
19:38
So feel like they're kind of being punished a little bit and
19:42
not being able to be paid up until now.
19:43
So it's good to see. And obviously kind of the
19:46
direction that the sport's going in anyway.
19:48
Slowly more money is coming into it.
19:50
It's being a bit more commercialized.
19:52
Yeah, it's good to see. So wait, the nil is now with
19:56
them? Them nil deals that's sort of
19:58
null and void now. Or what's the story with them?
20:01
I think for no because they are still X as seen like Nike just
20:07
signed a couple of athletes. It must be for like the last
20:10
year, the last years in D1 schools or colleges.
20:14
And just for like nil, they're like name images.
20:19
What is it name, image and something And it's basically a
20:23
way for brands to support. It was like a back way to like
20:27
support the athlete without breaking, without actually
20:29
physically giving them money. Is it that's what they are
20:31
running? Yeah, name it image and
20:36
likeness. Yeah, I'm looking up here.
20:40
What's the biggest NIL deal? There's a a Texas quarterback
20:44
named Arch Manning and he's on six, 6.8 million.
20:49
Different world NFL, hey. That's crazy.
20:53
Contrast that with there was an Aussie that I think that won the
20:56
Diamond League long jump and I think he was just in his like
21:00
club colours. I've seen this, I've seen this.
21:03
That was so funny. Yeah, he's still like, backflips
21:06
and stuff and like, his athleticism is outrageous.
21:09
Like, he jumped 834, which is insane.
21:12
But yeah, the blokes probably like, yeah, paid his way just to
21:15
get to that race. No, did you see?
21:17
So he was untying his lace and he was wearing Adidas spikes and
21:22
the camera was like video and I'm on time.
21:24
The late news like oh don't put that brand and they won't pay me
21:27
or something. He says this.
21:29
Complain because I saw when he was like, not in any kit, I'm
21:33
like, well, he's clearly going to pick a spike that he thinks
21:35
he jumps well in, right? So it's good to see, like any
21:38
unattached athletes that has no bias.
21:40
So yeah, that was cool. That's funny.
21:45
One in the last round too. I think beating Italian I'm done
21:48
like. Is that a Melbourne vest?
21:51
Because I did recognize it with the little like false tie
21:54
almost, isn't it? Yeah.
21:56
Is that Melbourne Uni? Is that Melbourne Uni colours?
21:59
I think, yeah. It's absolutely horrific.
22:01
Yeah, at least it stands out, but.
22:05
Then want to use to tell us about your weeks.
22:08
Maybe we'll start with our. OK, so on the Monday I got out
22:15
for junior action. Let me just see.
22:17
I've sort of started open the ante a little bit.
22:20
So I got out for a 50 minute run in the morning and then I done
22:24
like 10 by 10 seconds sprints in the end and it worked out at
22:28
like 12.8 kilometers feeling fresh.
22:32
And then that evening I got out for an easy double and that
22:35
well, I sort of a Cyclone double.
22:37
I just done 30 minutes on the bike Tuesday.
22:40
I have two sessions. So in the morning I just, I
22:44
normally do a 20 minute warm up, but now that like I've sort of
22:47
like it's a big day, I just put it to like 15 minutes.
22:49
And so 15 minute warm up and I done 2 by 10 minutes at like LT1
22:56
cruising at around was around 3:40 to 3:35 and.
23:03
Break your finger. Yeah, it was like 1.2 or
23:06
something like that. So it's all right.
23:09
And then just 15 minute cool down.
23:12
Then in work, they're after making this.
23:14
I probably shouldn't be saying this in case anyone work
23:15
listens, but they have this like sensory room.
23:18
So now on break, I like bringing my eye mask and I just go for
23:22
like a 30 minute nap. I like locked the door and just
23:31
go for a 30 minute nap. Is anyone in there with you?
23:35
No, no, no. It's just a room.
23:36
It's got one of them like therapy couches.
23:38
So I just like lie down and close the eyes for like 30
23:42
minutes, then go back. That's not the.
23:44
Perfect recovery like post workout on a double day and.
23:49
Then that evening I got out. Again.
23:51
And you've got all all the people going out for the smoking
23:53
breaks going, that bloody Owens going in there.
23:56
We're a fucking nap, you know the.
24:02
Things we do Then that evening I got out for another recession.
24:11
I done 15 minute warm up again and I done 7 by 3 minutes and
24:17
the recovery of them was like a 92nd jog and and these ones, how
24:23
did these ones go? So I'm sort of, I never know if
24:28
I'm like going like to like it feels, it feels good when I'm
24:32
doing it, but like I'm sort of conscious because you can push
24:35
that little bit harder in the second session.
24:38
So these were around 3 between 3:25 and three 20s.
24:44
And I think the lactate the last after the last one, it was like
24:48
3.1, which is which is which is all right.
24:54
Then on when wait, let me just double check that one on
24:57
Wednesday. On Wednesday, I then done 50
25:01
minutes. So on Wednesdays, I'm not
25:02
actually running at the moment. This week I'm going to run
25:04
Wednesday, but I just do like a 50 minute cycle.
25:08
And then after I do like it's a circuits class with my with my
25:13
running coach and I hate but like moms, it's pretty it's
25:16
pretty good. It's sort of like plyometric
25:18
like you. So it's like like lightweights
25:20
sort of jumping around. So it's like good to have it in
25:23
the week. Thursday.
25:26
You know the guy who won on that, the guy who won Boston.
25:31
Was it that John Korea, he posted like an A reel in one of
25:37
those type classes. You know, they use them steppers
25:40
and you think you think of like mums and you had like the little
25:43
two or three inch things and you like step on, step off.
25:46
And they're doing all like the African *NSYNC stuff like knees
25:50
up bouncing here there. And you think when you watch it,
25:53
it looks so good for like plyometrics and stuff.
25:56
It's probably on those things I look at and think that would be
25:58
so good and never do. And it doesn't really take it
26:01
out yet either. So no, it's good.
26:06
The lactate for that Tuesday session it was only actually
26:09
2.4. So it's still good.
26:13
Then that's Thursday, Friday or Thursday, Yeah, I do a 60 minute
26:20
jog in the morning and then I do like sort of a heavier weight
26:23
session in the evening. So it's just like all that sort
26:27
of squat and single leg stuff. And Friday, total rest, ice.
26:31
In the evening I go to sauna. So it's just like a bit of a TLC
26:35
day. And then Saturday I done, it was
26:43
again a double session day. So I do a 15 minute jog, then
26:47
the session was 6 by 5 minutes and that was often 92nd float
26:52
and yeah, felt really crazy again around that like 330 pace.
26:58
Feeling good that evening. Pardon.
27:04
That one's just like off field slash heart rate.
27:07
You're not doing your lactates there.
27:09
I'd done them there as well, so it was like 2.2.
27:13
I'd done after 2nd, 4th and 6th draft, it was like 2.22 point 2.
27:20
And then I actually thought the machine was broken because I
27:23
thought it was like, oh, it's I don't know, it was just staying
27:26
steady. So then I pushed it in the last
27:28
one and then I put up to 3.1. So it wasn't broken, but like
27:33
I'm feeling good in these so. And the heart rate is looking
27:35
good as well. So it's positive.
27:36
And then in the evening I got out for again, 50 minute warmer
27:40
cool down and the session was 9 by two minutes and off a one
27:46
minute float. So yeah, feeling good.
27:50
And then this morning I got out for 7 minute long run.
27:54
So the long run's only 70 minutes at the moment.
27:57
That will increase by like 10 minutes every week.
28:01
Funding. Is this the first time you've
28:05
done these? Like double threshold or double
28:07
days? I think I've done some last.
28:12
Oh, no. Yeah, the first full week of
28:14
doing them, yeah. Yeah, and and what do you think?
28:17
Do you, how do you? Yeah, like how do how do you
28:20
feel the next day? How does the session feel and
28:24
how much do you enjoy? Like I feel like the second one,
28:29
like I feel like I feel a lot better in the second one.
28:32
I don't know why. I feel like the heart rate is
28:33
just lower as well, but you're just, it's just a great way of
28:38
getting like way more mileage in the legs at a safer.
28:42
Like I could do the same thing in one session and I could
28:45
absolutely like flatten myself. But then your legs are like full
28:48
of junk the next day if you get me.
28:50
So this way I'm always clearing the lactate and like this
28:54
morning I felt grand and like, that's 9096 kilometers for the
29:00
week with a full day off. And so yeah.
29:04
And well, and Wednesday I don't run either.
29:06
So that's all five days running. So yeah, look, it's still
29:11
really, really early days. I'll come back to you in four
29:14
weeks and I'll tell you if I'm not injured, but I'm at the
29:17
moment it's going all right. Yeah, yeah, Now I've had
29:20
similar, similar feelings just doing it on a Thursday.
29:22
I feel like mechanically I move better in the afternoon, the
29:26
sessions not too hard such that I can't function while I'm at
29:29
work. You know, sometimes if you can
29:30
rinse yourself in a session, you find yourself so fatigued that
29:34
whatever you do during the day is impacted by it.
29:36
But there's a lot of sessions. And then, like you say, I think
29:38
it's and then you finish the day and the amount of volume and
29:41
quality you get in the day is a lot.
29:43
And so it sort of takes a bit of pressure off the rest of your
29:45
week because you're sort of, you know, these, you know, larger
29:48
training days. It's Yeah, it's cool.
29:51
Like I so far so good. Yeah, of course.
29:55
Yeah. And like, I feel like, yeah,
29:56
like you said the morning session look because like you're
29:59
just at that LT1, like you're not absolutely flattening
30:01
yourself. Like you can still function
30:05
during the day. Yeah.
30:07
So yeah, now it's good. Naps aside.
30:11
How will your How will your week look when you add a like VO2 or
30:15
a typical Tuesday session into it?
30:18
At the moment this is just like a six week block for me, so like
30:22
fat camp, like I'm just trying to get fit again.
30:25
So I'm not sure what way it will work after that.
30:29
Like I'll probably I'll probably race in like 4 weeks or
30:32
something, re evaluate then and just see how fit I can get off
30:37
this type of training. But yeah, because you're going
30:41
to have to obviously take a session out of it if you are
30:43
doing a VO2 because that just is a lot more intensity in that
30:47
session. So I'll re evaluate.
30:50
Sensible. Your race week.
30:55
Yeah, Yeah, you're going. To do that outside.
30:57
That's it, yeah. Longer is better, no.
31:02
Yeah. So Monday was a public holiday
31:06
last week, so I just did a 80 minute run, sort of backed.
31:10
It's at a 240 minute runs. So yeah, 710 1/2 K is 430 pace.
31:15
Always easier running when it's when you got the day off.
31:19
And then Tuesday morning ran into the office and then ran to
31:24
the track and it was incorrect. It was really wet.
31:26
Like this is like heavy rain. When we got to the track, it's
31:30
sort of when we got there, everything was dry.
31:32
We managed to get all of our drills done and then literally
31:35
as we started our fallout build, it started bucketing down.
31:39
And so some of our places that we'd planned for was were sort
31:44
of thrown out the window to a degree.
31:47
And basically the, the track started to like the inside lane,
31:50
the lane one started flooding because it couldn't clear the
31:52
water in time. So we did our four lap build and
31:56
then what we had is 2 sets of which I think progressed to a
32:01
degree. I think we went like 7670470272
32:04
maybe instead of getting down to 70 seconds for that last lap.
32:09
And then we had two sets of 500 meter reps, 5 by 500 meter reps
32:18
with 100, you have a basically a three or 500 meters and then you
32:22
have 100 meters to jog to the jog 100 meters in that 60
32:26
seconds and then go again. And I think the 500 meters,
32:29
we're hoping to do them whatever the pace was to get through 400
32:34
meters and 68 seconds. So nothing to so 250 per K pace,
32:40
which compared to the K reps last week, didn't feel too bad,
32:42
albeit that we ended up moving out to like lane 3 or 4 just
32:46
because the inside lanes were completely flooded and it was
32:49
just riding really heavy. So yeah, we're all pretty
32:52
waterlogged and it was a little bit challenging getting the
32:54
workout done. I think my reps were pretty
32:56
decent. I sort of held that those sorts
32:58
of reps, But Luke and Max, I think Max changed into some
33:03
spikes and I think they were dropping like 78 second to 82nd
33:08
reps, which I think and whereas mine were like 125.
33:11
So I think I held those 120 fives and those guys were too
33:14
quick in the second set. But yeah, that was enough for
33:17
me. I just remember it being wet and
33:19
not wanting to injure myself and just getting it done.
33:23
So yes, it still felt like a good set.
33:24
Is that to the point where almost you can't see because
33:28
it's raining that hard or? I had a cap on, but yeah, the
33:30
guys that didn't were like struggling to see and it was
33:33
just, it was just heavy, heavy rain.
33:35
And basically there was like, I don't know, 10 to 20 mils of
33:38
rain on that lane 1. So just made it.
33:41
You could just say people that stuck in that lane one were just
33:43
literally just running through puddles.
33:45
It was like pretty very hard then to run your and of all the
33:48
sessions when you're trying to run some faster reps, it was a
33:51
bit, yeah, it's a bit of a mess. I think because we only had sort
33:55
of 500 meter reps, doing them in and out the lane was the best
33:59
way to do it because then at least the the water was clearing
34:02
out of that lane and sort of clearing in.
34:03
It sort of banks in a little, very slightly.
34:05
But yeah, got it done, which was good.
34:09
Sure to cool down just because I was sopping wet.
34:11
So I just did 2 1/2 KS and called it a night.
34:14
Wednesday I worked from home and just because I knew I was racing
34:19
on Saturday, sort of didn't bother trying to get out for two
34:22
runs. I just did one run during the
34:24
middle of the day for an hour, just under 14 KS.
34:29
And then Thursday sort of that still that double threshold day.
34:33
So ran to Lake Munger in the morning and did 4 by 6, No 3 by
34:39
8 minutes with a minute or minute float between them.
34:45
So I think similar, similar to you.
34:47
Oh, and it's sort of like that, like keeping the heart rate and
34:52
idea. I she, I hope that the lactate's
34:55
low if I was to record it. So I think I was doing my, I
34:59
think my average heart rate, yeah, for the whole thing was
35:02
sort of 160 or 161. And when I'm doing those reps,
35:06
I'm keeping it around one 64165 S feels fairly moderate.
35:12
Ran into the office, felt good. But one second, what was your?
35:16
What was the session? 3 by 8 minutes with the 8 minute
35:19
float, so 26 minutes in total. 8 minutes at that sort of call it
35:23
LT1 pace and then minute jog times times 3.
35:29
And is your jog a shuffle or is it a jog?
35:31
Are you moving? Still moving maybe like 4 off,
35:34
maybe like 4 minute K pace. Wow, okay, okay, because I think
35:38
on my very first sort of double threshold thing, I don't think I
35:42
was clearing I so I started shuffling on my jogs, but like
35:47
you're obviously way, way, way, way fitter to me.
35:50
Yeah, I don't know, I my heart rate doesn't wasn't coming down
35:53
all that fast, albeit not that high.
35:55
So maybe that's a more sensible way to do it just to be safe
35:58
because I don't think the point is to press these, right.
36:02
But I know Raffi's came for me for my heart rate to get a
36:04
little bit higher on some of these.
36:06
But I'm sort of happy where things are at the minute.
36:09
Sort of feels like enough feels good.
36:13
And then yeah, straight back to Munger in the after work and the
36:17
group had five minutes, 4 minutes, 3 minutes, 2 minutes,
36:20
one minute at threshold. And whatever the time at
36:23
threshold was, you have half the recovery.
36:25
So for the first Rep, if it's 5 minutes at threshold, you have 2
36:28
1/2 minutes to recover. And then for the 2 four minute
36:31
effort you have two minutes to recover and so on and so forth.
36:33
So it's 22 1/2 minutes all up. And I just did that with Max and
36:38
RAF was on the bike and by this stage, so we'd had the first
36:41
three days were raining and then by this, by Thursday, it's
36:45
starting to clear. So it was quite a nice night.
36:48
My heart rate was a bit lower. It felt, yeah, it felt fairly
36:51
comfortable, sort of, you know, some of those Thursday sessions,
36:54
you can push them a bit. And this one felt more in
36:56
control so. When you say about the recovery
37:01
time, do you mean a floats the jog or like complete off?
37:05
No, yeah, all floats for these. So yeah, no, sort of maybe 325
37:11
to 330 pace. Yeah.
37:14
So I, we, I averaged 312. So this session is definitely
37:18
harder than the morning. Like the morning my average
37:21
heart rate was say 160, whereas tonight my average heart that
37:25
night, it was 172 for the similar amount of time.
37:29
So a hard, a harder session. And is is Max with you?
37:33
So I both signed up the whole way or.
37:35
Yeah, yeah, yeah. We were together for the for the
37:38
whole thing. We didn't do the, I think there
37:41
was an option for 2 1/2 minutes at Threshold at the end, but we
37:44
both did. And he was doing the state short
37:46
course champs on Saturday and I was doing the 50K, so we called
37:50
it there. It felt like it was enough.
37:53
And then yeah, just ran home. And then Friday I ran in from
38:01
Yeah, sorry. On the Thursday, are you making
38:03
a conscious effort to eat more now?
38:06
Because I know that's sort of, I'm making a conscious effort to
38:08
like try and like actually like just to load up.
38:10
Yeah. So I normally each morning when
38:13
I run into the office, I won't eat.
38:16
I won't eat until I get into work.
38:17
Whereas on a Thursday, I'll get up, have a coffee, eat
38:20
breakfast, get into the office, eat another breakfast, and then,
38:23
yeah, eat a pretty big lunch just because.
38:26
Yeah. And then make sure I eat
38:27
something like a snack before, before the session because.
38:30
Yeah, it's, I think it's like about 35 to 40K's for the day.
38:35
So it's like a big day and I think if I'm not 80 enough, I'll
38:38
be cooked. Yeah, yeah.
38:41
Friday morning Aurora got a merit certificate at school,
38:45
first merit certificate. So I ran him.
38:47
We went to assembly and then I went from from her school into
38:51
the office and then ran home. So 2 commutes, everything felt
38:57
all right, but I sort of still kept the runs in just because
39:00
still trying to build fitness. But and then that was into
39:03
Saturday, which was the 50K. So the weather was like cracking
39:10
for the 50K, Sorry right? Before you tell us about about
39:15
the actual run and stuff, when we were texting maybe about it
39:19
on on the day before, you seemed very laid back and like almost
39:24
as if you weren't about to run a 50K race.
39:27
Well, race in a bit of commas the next day.
39:30
Had you given it much mental thoughts and preparation and
39:33
stuff? Or we just like, well, I'll just
39:35
see what happens. Nah, yeah, not much, though.
39:38
That's probably the least, that's probably the most relaxed
39:40
I've been for a race because, yeah, I was just thinking it was
39:44
just, I'd done the race before, so I knew exactly what to do in
39:48
terms of where the course was, what to expect.
39:53
And yeah, I felt my body was good leading into it and I
39:58
wasn't going for anything. I wasn't trying to mentally
40:00
psych myself up to sort of, you know, if you're, you know, when
40:04
you're having to prep yourself mentally because you're about to
40:06
suffer a lot Thought I didn't feel like I needed to do that
40:09
because that wasn't the objective.
40:10
So yeah, I was just excited to be racing and I was just really
40:14
looking forward to it. And the weather was just like
40:16
cracking, like it was literally would come off it raining.
40:19
The last few days have been dry. It was like single digit
40:22
weather, just a gentle easterly as well.
40:25
And the course actually goes. It starts in my lands heads
40:28
along the river. So we sort of head SE and the
40:32
prevailing wind is often sorry, we head a little bit northeast,
40:36
but like the prevailing wind is normally an easterly.
40:39
And so you get this sort of gentle carry on the on on the
40:42
way out as well. And so like, yeah, it's just a
40:46
cracking morning for it. And Vlad had messaged me.
40:51
So Vlad, who I think we've we've spoken about is the the owner
40:56
and founder of Biggs Nutrition who looks after us and looks
41:00
after me. And so he was, he's a like very
41:03
accomplished trial, an ultra runner.
41:05
And he was saying, hey, I'll, he was heard.
41:08
What I was proposing is like, I might be keen.
41:11
So well, let us know if that's your plan.
41:13
And I said, yeah, I think that's still the plan.
41:15
This is earlier in the week. And so, yeah, I saw him before
41:19
the start and we sort of, yeah, paired up sort of.
41:24
So. So the way it works is you park
41:26
at South Perth and they take a bus to the start line in my
41:31
lands and then, yeah, you'll fall out.
41:32
Race goes just sort of just after first light around 7:00
41:37
and we sort of took off and my plan was I sort of had an idea
41:42
of what my heart rate should be based on when I did it last
41:44
time. So I thought I'd run a bit to
41:46
that. And then sort of, and, and I
41:49
thought the pace would be around 3:40 to 3:45.
41:53
And then as I started, my heart rate felt pretty low and it just
41:56
was absolutely ripping warning. And so as we got going, there's
42:00
a couple of little bumps to begin with and then you start to
42:02
get on like some flatter footpath sections.
42:04
And I just sort of got it got rolling a bit.
42:07
And I was just trying to get my heart rate up to around like the
42:09
top of like this, like 157 is a heart rate.
42:14
I run all my steady runs up to. And so I thought if I just get
42:17
it up to that, that's what I'll go to.
42:19
And as I was doing that, I could say the average pace, I just had
42:22
average pace on there and heart rate and total time.
42:26
I could just say the average pace cutting down.
42:28
So I was like, oh, this is good. And I and it was just getting
42:32
like lower and lower to the point where it was getting close
42:35
to like 334. I think we were down to and I
42:37
was like, oh, this is pretty good.
42:39
And then Vlad and I sort of stopped talking and we sort of,
42:44
and, and we didn't say anything, but I think maybe he knew sort
42:46
of like, oh, this is maybe a bit quicker than what we discussed.
42:50
And this is probably not quite what he'd hoped to be running
42:54
at. And I, we didn't say anything,
42:55
but I was sort of like in the back of my mind, I'd sort of had
42:58
the idea that I'd run around 3:05 and sort of, you know,
43:03
enjoy the, enjoy the run. And, but then as the pace was
43:06
getting quicker, I sort of like, well, this is quicker than when,
43:09
what I did a couple of years ago.
43:10
So in when I did it a couple years ago around 2:59 and I ran
43:14
by myself, I have way see on the bike, on a E bike sort of
43:20
handing me, handing me drinks. And I had Kev Matthews who was
43:24
the lead bike then and he was the lead bike again, which was
43:26
fantastic because he knew the course really, really well.
43:29
There's a few course changes that he was completely across
43:32
and so yeah, so I sort of as the pace was getting quicker, I'm
43:35
like, I'm noticeably quicker than last time, but I don't feel
43:37
like I'm having to go work as hard.
43:39
So I just sort of went with it. And then I got through 15 KS and
43:43
it was a little bit, there's a 15K marker and I was a little
43:46
bit under 53 minutes and I was like, oh, and so you start doing
43:50
some mental maths and I'm like, oh, this is like, this is
43:53
definitely under 3 hour pace. Shall I keep going?
43:57
And I'm like, oh, stuff it what like I may as well.
44:00
So I kept running to that heart rate, just made sure it stayed
44:02
under 160. And as you're running, you know
44:05
that stretch we've done a few times, you know, as you're doing
44:07
those steady runs along like Riverside drive there and you've
44:09
got that bit of an easterly just feels so nice through there.
44:13
And so I was just like, oh, this is this just feels too good.
44:15
It's like you're just having a good day.
44:17
And it's that lovely part of Perth on a still morning.
44:21
I was just enjoying it. Ran into Elizabeth Key and then
44:25
I, you know how it's all cobbly through Elizabeth.
44:29
Elizabeth Key I was running on like a like a bit of a path
44:34
along there and I didn't look where I was going and it sort of
44:37
juts up for a bus, like at a bus port.
44:41
And anyway, I fell over my big gels went everywhere and I was
44:45
like, oh you idiot. So I banged up my hands a little
44:49
bit, but I was just more embarrassed because there was a
44:50
heap of people that saw it. What shoes were you wearing?
44:53
Well, my Alphafly ones, OK, yeah, the same ones I wore in
44:58
Ballarat. They, I don't know.
45:00
I don't know if they're still able to get them.
45:02
This could be one of my last races in them before, you know,
45:05
all the foam on the old pairs fall apart.
45:08
But they were good. Of of all the places to fall
45:11
over as well, you've probably got all the people either
45:13
boarding or getting off the Rottnest ferry.
45:16
Yeah, I was busy and I just looked like an idiot, but that's
45:21
that's all right. So no one else?
45:23
Yeah, I just picked myself up. I think Kev didn't see me.
45:26
Kev had taken off. And then for whatever reason,
45:28
the bridges over Elizabeth Key, they'd just been washed.
45:31
Like they're all wet and because it hadn't been raining, but they
45:33
must have cleaned them or something.
45:35
So then I was like, oh gosh, don't now fall over days.
45:38
So I went slowly over them and then started to pick it up.
45:42
What was your fuelling strategy like?
45:45
Were you trying to take more on more fuel than you would for a
45:48
marathon, or is it pretty much the same?
45:50
Maybe a bit less. I'll just did.
45:53
I had a like a gel and like sounded like a Bix gel and some
45:57
of their Bix carb mix. I didn't make it super
46:00
concentrated, but I had both of those before I started.
46:03
And then I put out six bottles, but I think I only managed to
46:08
get to only found three on course.
46:11
I was looking whenever I went up to an aid station, but I would
46:15
have only got, I think got access to three, maybe four of
46:18
the pop tops. Whenever I found a pop top I
46:20
drew, I would drink it. And then on course I carried 4
46:24
gels with me and I took all four gels.
46:26
So I think that works out to be pretty close to like 100 grams
46:29
of carbs an hour. So yeah, so it's still trying to
46:33
feel a lot. And I definitely could feel like
46:36
often if I'm wrecked, I'll start to get that brain fog towards
46:39
the back end. These like big workouts or
46:41
marathons where you're just struggling to concentrate.
46:43
But I felt fine. Like I was conscious of that
46:47
towards the end, but I still felt felt fine.
46:49
It was more my legs like just sore, yeah, sort of kept running
46:55
out to sorry. You know, with the marathon,
47:00
you, you've, you, you feel like you have to be incredibly
47:02
patient and like the first hour, like almost just ignore it and
47:06
stuff. How does that compare to doing
47:09
this ultra where you start and like a lot slower than your
47:12
mouth and pace anyway, So are you conscious that shit this is
47:15
like going to be a long, long time?
47:18
Yeah, sort of looks like I'll break it into like 3 hours.
47:22
So I was like your first hour, you just got to be chill.
47:25
The second hour, hopefully you can use as little effort as
47:28
possible. And then in that last hour, you
47:29
can sort of relax and press a bit.
47:33
So I think the goal was just to not let.
47:35
So when I ran, say, Ballarat within like 10-15 minutes, my
47:39
heart rate was at sort of that marathon effort heart rate, you
47:42
know, like close to 175. And so I'm like, I'll let it get
47:45
to that as late as possible with the sort of in my mind.
47:50
And then I'm just trying to play mental games with like it's sort
47:52
of 630 minute sections or sorry, yeah, 630 minute by an hour.
47:59
I was just trying to break it all up, do different maths with
48:02
the case. Yeah, but it was, it was not
48:06
like it's just such a cracking morning, is it?
48:08
Like quite a few people on courts and on the way out to
48:11
Nederlands is just again with that easterly you just like
48:15
you're getting so much positive feedback.
48:16
I think my average heart, my average pace got down to 331 on
48:20
the watch. So so I'm clearly, you know, I'm
48:23
clearly moving well, like this is going better than I would
48:26
have hoped it to. So it's just it was just fun.
48:29
So you're sort of like when you're having a good day and you
48:31
don't feel like you're forcing it.
48:32
It's just like running comes easy.
48:34
So it was it was cool. I got a bit nervous because my I
48:38
don't think the map fully downloaded.
48:39
I downloaded the GPX file and it started.
48:42
It started to tell me at the 21 K turn around to turn around.
48:46
But Kev, the who's on the lead bike was was and I heard Sean
48:51
Sean Kessler, the race organizers say you do the turn
48:54
around for the 50K's past the 21 K turn around and past this aid
48:57
station. So I kept running, but then we
49:00
kept running for quite a while towards like Nedlands.
49:02
And I started putting my hands up to Kev, Ben, like what's
49:06
going on? Like we need to turn around and
49:09
I could see him starting to panic.
49:10
And so when he started to panic and I'm panicking, I'm like,
49:14
because I knew I was like, oh, well, like this was a good
49:16
effort. But once you go off course, like
49:18
you can't go off course for kilometers and it, you know,
49:21
that'll just be my race cooked. So you're like, Oh well.
49:24
So I kept following him and then fortunately we went around this
49:27
Yacht Club and on the other side of the Yacht Club was this
49:29
bloke, a Marshall standing there at the turn around and I was
49:33
very glad to see him. So I was our thank goodness.
49:36
We're definitely on course because I think one of the
49:38
earlier Turner, one of the earlier turns there was the
49:41
Marshall was actually had his Marshall vest in his hand and he
49:44
was running to the the point where we just come from.
49:48
So I think like he was a bit late to get there like he was.
49:51
So I was a bit nervous that maybe there was going to be a
49:52
bit of that. But anyway, we turned around
49:56
into a bit of a headwind, but then you're sort of running past
49:58
everyone. Everyone's giving you quite a
49:59
few cheers. And then, yeah, crossed over the
50:04
Narrows and started heading towards that Mount Henry point
50:07
where, you know, where Ryan, we did the 64BY6K on one K off that
50:12
marathon session around there. So you do a loop around there
50:15
and that's between say 30 and 40K getting up to there.
50:18
And that's, I remember last time I did it at 40 KS, I was like,
50:21
Oh my gosh, you still got 10 KS of running to go.
50:23
I'm a bit over it, so I was conscious of maybe feeling like
50:27
that this time, but I actually felt pretty good.
50:30
My heart rate was maybe into the light low one 60s by this stage,
50:33
which is sort of similar to what I'm running when I'm doing those
50:36
morning workouts. So my heart rate's creeping up,
50:40
but it still felt OK Like I wasn't quite running at sort of
50:43
marathon effort and I was getting in all my nutrition and
50:46
everything was good. And then I hit that Mount Henry
50:49
Bridge and Kev sort of slowed down on the bike on the OR he's
50:52
on an elliptical and he's like, do you know, it's 10 KS to go?
50:55
Like if you want to get your record, you got to go sort of
50:58
thing. It sort of starts with all the,
51:00
like, pep talk. And I'm like, OK.
51:02
And so he was quite good at trying to, you know, sell me on
51:05
getting going. And I had a bit of a peak on the
51:09
GPX file, which counts down distance.
51:11
And I sort of did some math and I was like, oh, I might be a bit
51:13
quicker than what I thought, which is cool, Might be a bit
51:16
ahead. And so I picked it up basically
51:19
on the way back in, I think I averaged maybe 319 or 320 posts
51:23
with like the last 10K's. And so I didn't look I'd stop
51:27
paying attention to my heart rate.
51:29
I just sort of lent in a little bit and just kept eating my
51:33
nutrition and whatever I had left.
51:35
Had my last gel at about with 8K's to go and then yeah, just
51:40
enjoyed it all the way through to the finish line.
51:42
And yeah, finished in 255. So that was the race.
51:45
So there's is it. 55 faster times than that, 5 Australians
51:51
run faster than that ever. What, Do you know what they are
51:53
or like what the range is? Yeah, like.
51:58
Because during COVID, a few guys from Victoria, they organized a
52:04
race, a 50K race around local athletics track and they ended
52:09
up, and I think prior to then the record, Aussie record was 2
52:14
hours, 53 minutes, maybe 53 1/2 or something like that.
52:17
And that might have been from the Canberra race.
52:19
Like the Canberra Running festival used to always have a
52:21
marathon and then they would have like an A50K option as well
52:25
as all part of the the same sort of running festival where people
52:28
would, yeah sort of chase a 50K time.
52:31
And I think that's where the old like fastest time for AWA runner
52:35
was sort of Todd Inkraham had run 259 there I think.
52:40
But yeah, these guys organized this race and I think they broke
52:43
the record. 2 guys went under the record.
52:45
So Dane Verway who, who you might remember Ryan, do you
52:48
remember Dane from Ballarat? So he ran 2 hours 52 minutes
52:53
there. And Dion Funocchiaro, he ran 2
52:56
hours, 50 and change. I think one of the other guys,
53:00
it might have been, is it like one of the Dutton brothers maybe
53:04
as well might be in there. And then yeah, there's the
53:06
previous record holder who's run 253.
53:09
Wait, so they ran 50K? Around a 400 meter at that.
53:13
Extract 125 laps. Wow.
53:16
Yeah, that's grim. I remember.
53:19
Yeah, it was. During COVID, I remember Liam
53:21
Adams paced them for a lot of it.
53:23
Like he just he heard about it and he's like, well, I've got to
53:26
get a heap and running in. So he jumped in and they they
53:29
streamed it and they did like a bit of a row 2 series because
53:31
there was sort of with all the lockdowns, there was sort of
53:34
limited opportunity to do much. And yeah, that's what they
53:38
that's what they did. That's cool that that I say.
53:41
Yours might have been a little. Bit more pleasant than what
53:43
they've done there, yeah, in terms of scenery and.
53:46
Just like atmosphere. Yeah, it was really nice.
53:50
I think in terms of like, I would have gone over maybe six
53:53
bridges or something like that. Like in terms of dialing in a
53:57
pace and just being, you know, metronomic.
54:00
It's probably a simpler equation running around a track, but 125
54:04
times, I don't know. It'd be something you'd hope to
54:07
turn around, do AUE. What was the what?
54:09
Was the average pace server or lengthy run to give you 255 I
54:15
think the official. Pace would have been 330I think
54:18
my my watch had 328. It's on round I think as well.
54:23
It's it's. It's easy for us to just sit
54:25
here and listen to your recap, but important to also say well
54:29
done, it's obviously a bloody incredible run and just done it
54:34
for a laugh almost and had say that again, Ryan.
54:41
As I said, it's. It's easy for us to sit here and
54:44
just listen to your recap and not actually take in what you've
54:48
actually done there. So just saying like,
54:50
congratulations, it's an incredible run and you've
54:53
somehow had so much fun doing it.
54:55
Just like out for a Saturday long run and run the 6th fastest
54:58
Australian 50K ever. So yeah, incredible.
55:01
Well done. Appreciate it.
55:02
Yeah, now it's good fun. It's sort of yeah, would
55:06
recommend it like I did. I was chatting to Sean after the
55:08
race, like who who's organized this event and like, I don't
55:12
know, I just think he's putting together a really good 50K race.
55:16
Like it's, you know, I think a lot of people had a good time
55:19
out there and like Perth, you know, per slept on in terms of a
55:23
state and A and a place to do races and like Perth in the
55:27
middle of June, like it's like there was like not much wind.
55:31
If there is anything it's slightly favourable with this
55:33
course, like it's, you know, 9° or 8° and it's just cracking
55:39
morning and it's the elevation profile for the city.
55:42
It's not a lot like I know you're jumping over a few
55:44
bridges, but it's pretty nice. So yeah, really good event.
55:48
So hopefully it might, you know, kick start a bit of a bit of
55:51
competition with it. They were pretty good as well.
55:53
They put on some prize money. So yeah, I think that had over
55:57
10 grand worth of prize money for the across the half marathon
56:02
and I don't know whether to. Put you on the spots team.
56:05
But do you know who won the the women's race?
56:07
Yeah, Jackie. Kellerman won, who I think
56:11
Jackie does, is pretty renowned on the ultra ultra scene and is
56:17
trained with front runner a bit. She won in three hours, 44
56:21
minutes, which is pretty solid time.
56:23
I think was chatting to her after the race and she said she
56:26
was just building back into it, but she's obviously running.
56:29
Running. Well, yeah, she was 10 minutes
56:32
ahead of, is it Kara Dugan? And yeah, Phoebe Hurleman was
56:38
third. So I think, yeah, they all in
56:41
four hours, 10. So which is pretty, pretty good
56:44
running. And I think that's like, yeah, I
56:46
mean, refraction of Perth distance running.
56:49
But also just, yeah, it was a beautiful morning.
56:52
I should mention as well, Like Vlad was second in three hours,
56:56
2 minutes, and then Sean Hall was third in three hours and 7
57:00
minutes, which, yeah, I think like strong run by Vlad, he's
57:04
sort of building towards the Gold Coast Marathon.
57:07
So I don't think he was looking to go all out.
57:09
He was just trying to use this as a strong hard hit out ahead
57:13
of Gold Coast. So hopefully, as long as he's on
57:16
the other side of it, he'll be, you know, better, better for it.
57:20
He was looking, he's looking pretty strong and yeah, so
57:24
fingers crossed it sets him up well.
57:27
And then Sean Hall has it's not a name I'd heard of before.
57:30
Had you come across? No.
57:32
And so I had a look on his drive.
57:34
I think no. So I I checked out his because
57:37
three hours, 7 minutes, I think that's like 343 to 345 pace
57:41
maybe something, something in that vicinity.
57:45
And like, I think you finished like 9th at HBF in a pretty
57:47
solid time, like the HBF half, which was pretty stacked.
57:51
So and from I don't know, I don't, I wonder if he has a
57:54
coach or what his story is, but he looks pretty young and he's
57:58
he's moving pretty well, which is pretty cool.
58:00
So be interested to know where his fitness recruits I was.
58:04
Thinking that when I when I had a look.
58:05
On his driver, I was like, man, he's look, yeah, one I'm curious
58:09
to know how long he's been running for.
58:11
And he's obviously got a good aerobic engine to to get around
58:15
in. Yeah, get around like you did.
58:18
Yeah. Well, thanks for the detailed.
58:20
Summary and the results wrap up and how have you, how have you
58:24
recovered from it today? How are you feeling?
58:26
Have you ran today? Yeah, just in an hour.
58:29
Legs aren't like legs aren't trash like they would be like
58:32
after a marathon. Like bits bits sore like
58:37
everything's pretty sore, but nothing terrible.
58:40
So I just did an hour hoping to be back up and running by say
58:45
Tuesday, but we'll just see how the how it go.
58:48
But nothing nothing terrible felt felt better as the hour
58:51
went on, which is good. So but I think could be my
58:54
biggest ever week. I did 171 K's, which might have
58:57
just picked my previous best, which is good.
59:00
Oh wow, so that. Cumulative fatigue thing that
59:03
you referenced on training peaks is definitely trending upwards
59:06
then yeah, it's very high. So I normally try not to get my
59:11
like fatigue score much above maybe 12, like -12 and I think
59:16
it's -22. So I probably have to be a bit
59:18
careful at the minute. So hopefully next week's recap's
59:21
not a terrible one. Watch this space.
59:24
It's a shame I can't. Lend you my Garmin man and my
59:29
chorus man I'd Yeah, I probably need to.
59:32
Palm some off. I'm probably in too big a hole,
59:34
but I've sort of got rented Japan in my ear, sort of being
59:37
like, you know, train harder. Don't worry about it.
59:41
Triple days. So we'll see if it sticks.
59:43
He's broken. Broken.
59:45
Yeah. Yeah, I think we'll we'll give.
59:47
YouTube Diaries a. Miss for this week because we've
59:49
covered off so much. Anyway, we've got a couple of
59:51
listener questions, though I did open it up with a short time
59:56
frame to submit them, so apologies if anyone comes in
1:00:00
after them. We've recorded here, but we've
1:00:02
got who is responsible for Coach Raff's elite music taste.
1:00:08
I'm sure he'd love. Answer this himself.
1:00:11
Elite music. Tape.
1:00:13
Did he be very pleased with that?
1:00:16
Yeah, comes from RA. He does.
1:00:24
Oh, man, you probably if he probably made his week with that
1:00:28
sort of shout out because he he's the biggest fan of his own
1:00:31
music taste, I think, and it's probably daylight second.
1:00:34
So because I think some generational differences with
1:00:38
some of his R&B references. But he is he he does work hard
1:00:44
to put to cut together a good Instagram reel.
1:00:46
Doesn't he put a backing track to it?
1:00:48
So good to see reward the hard work paying off.
1:00:52
Yeah, very multicultural. And diverse his taste in music.
1:01:00
And then we have is. Is Dean ready for Transcend
1:01:04
after his ultra marathon specific workout over the
1:01:06
weekend? I did think that.
1:01:09
I'm trending that way, aren't I? If there was no elevation, I'd
1:01:12
be keen, but I think you run as far up as you do across.
1:01:15
So yeah, now I'm probably happy to get down to the finish line,
1:01:20
but that's probably, I don't know.
1:01:22
I don't think I'm there yet. I don't know with with your.
1:01:26
Enthusiasm and your positivity on the back of this, maybe Phil
1:01:30
Gore might be thinking, oh God, Dean's not going to retire from
1:01:34
racing anytime soon, He's just going to start going longer if
1:01:38
there if. There's something flat flat and
1:01:42
you can move aerobically. I'm I'm down for but I don't
1:01:45
know. 50-3 hours actually didn't seem so bad but it's a slippery
1:01:49
site so who knows. No, no hair these 20.
1:01:52
Six. No.
1:01:54
No way. No.
1:01:55
I I love sleep so much, I don't know how you do it.
1:01:59
I yeah, different, different characters, isn't it?
1:02:02
That's yeah, I don't know how they.
1:02:05
Go for as long as they do. I could punch out.
1:02:08
I could punch out a heap of lapse and then sleep for some
1:02:11
hours or something. But that's not how it works.
1:02:13
This again talking about different.
1:02:15
Cattles of fish 100K from a 50K is a different cattle of fish.
1:02:18
But how does the 100K record compared to the 50K record?
1:02:23
Any idea? Yeah I don't know.
1:02:25
I know the world records. Like 6 hours, 5 minutes.
1:02:28
But like, Jesus Christ, yeah, I, I I just don't know what it's
1:02:34
like. I don't know if you have to, you
1:02:37
know how Owen's talking about those really low, like lactate
1:02:40
inflection points? Like I'm assuming it's just to
1:02:42
zone down again. So you just have to get really
1:02:46
good at that top end aerobic running.
1:02:49
Like for me, it'd have to be maybe 10 beats lower again.
1:02:52
So I'm having to run the whole thing.
1:02:53
It may be 155 maybe and see how fast I can do that.
1:02:56
Maybe. I don't know.
1:02:57
But it's all untried. And I think you need to, I think
1:03:00
the focus on fueling like I think because you're going for
1:03:04
that long, like fuel consumption is going to be so important.
1:03:07
You really want to make sure you're yeah, able to ingest a
1:03:10
lot of fuel for the whole thing, but yeah be it'd be cool, but
1:03:15
long like 6 hours of running 6 1/2 hours of running is a long
1:03:18
time. Oh yeah, it's a good job, Owens
1:03:20
just. Dropped off before because yeah,
1:03:22
he took aim at the ultra runners initially.
1:03:25
Didn't even one of our one of our first episodes.
1:03:28
So he probably hated that recap and he couldn't wait to get off
1:03:30
here. I don't even think he had an
1:03:32
engagement. I think he just wanted to drop
1:03:34
off the line. The good part is we can say what
1:03:38
we want. As you know, he's not listening
1:03:40
back to it. What when when you say on
1:03:46
Thursday you've done 3 by 8 minutes off a one minute float
1:03:49
and then he says what was your work have been all.
1:03:59
Right then, unless have you got anything?
1:04:01
Else or should we end it here? No, that's that's good mate.
1:04:04
It's. Good to.
1:04:06
Yeah, good to catch up. Good to hear you're doing well.
1:04:08
And one more week of of hard punishment to go, hey, and then
1:04:13
you'll start detoxing out and down the days until I'm on that.
1:04:17
Qatar flight back to Perth, let me tell you.
1:04:20
Yeah, that's it. No and make.
1:04:22
The most of it while you can plenty more weeks and running
1:04:26
ahead, Yeah, I think. Provisionally, I would like to
1:04:31
be able to run city to surf. Probably not incredibly fit, but
1:04:35
that'll be a good thing to aim towards.
1:04:38
Just get on the start line in some shape to actually have a
1:04:41
bit of a hit out. Yeah, no good call like it.
1:04:44
Because I am, I am. I am motivated.
1:04:46
Still, I've done quite a lot on the bike this week.
1:04:48
Couple of double S on the bike and couple of ocean swims in the
1:04:52
afternoon, like half an hours in the ocean.
1:04:53
It's been lovely. Like, I've really appreciated
1:04:56
that now that I've completely let go of running and fitness,
1:04:59
I've appreciated the the change in training and just being a bit
1:05:03
more relaxed and jumping on the bike and getting a hit out and
1:05:06
stuff. So rather than like dwelling on
1:05:09
it and being like all miserable and grumpy, I've kind of come
1:05:13
out of that phase and just been like, yeah, this is a nice
1:05:16
change and just appreciate it for what it is because it's
1:05:19
obviously not going to last forever.
1:05:21
Yeah. And like Owen said, it's sort
1:05:22
of. It doesn't.
1:05:24
That's not a huge amount. Like he's come back from some
1:05:27
serious injuries and he's like, that's not a big layoff.
1:05:29
So in the grand old scheme of things, it's, you know, it's,
1:05:33
yeah, your body all bounce back. And there's a lot more to life
1:05:37
than just skyscrapers, driver bars, that's for sure.
1:05:41
Yeah. It's easy easy to forget.
1:05:43
Though, isn't it? All right, Cheers mate.
1:05:46
I appreciate your your recap. Thanks mate.
1:05:50
Chat soon see. You mate.