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EDP14: Sound Running / HBF · Easy Double podcast

• 0:17
  Hello everybody, welcome back to the Easy Double Podcast.
• 0:20
  We are on episode 14. I'm joined by Dean Menzies from
• 0:26
  across a couple of ponds in Australia.
• 0:28
  How are you? Goodbye.
• 0:30
  Yeah. Funny that we're all we're all
• 0:31
  split up. It's quite, quite different to
• 0:34
  organise and quite different to think about because it wasn't
• 0:37
  that long ago we're all sat across from one another in a
• 0:40
  magnesium bath. Yeah, we're just smashing these
• 0:43
  logistical barriers out the way and making the most of the
• 0:47
  technological advancements to do this.
• 0:49
  I've got Owen Smith as well, who's up bright and early.
• 0:53
  So for context, it's seven, 7:10 Sunday morning for Owen and I
• 0:59
  3:10 in the afternoon for Dean. Yeah, the things we do for this
• 1:03
  podcast task literally just rolled out bad.
• 1:07
  That's the joys of shows, the technology nowadays.
• 1:11
  You know, I can like almost see you, Aaron, as I look out the
• 1:15
  window here, I can see the River Mersey and then if you go like a
• 1:20
  couple of miles up the coast that the River Mersey opens out
• 1:23
  into the Irish Sea. So like it literally put points
• 1:26
  towards Ireland? It's nice, like both you and
• 1:29
  Dean used to be upside down for me, but now it's only Dean who's
• 1:32
  upside down, so it's nice. On on my screen as well, Dean
• 1:36
  actually is on the bottom media. But.
• 1:41
  Yeah, like kind of. Yeah.
• 1:43
  So I think we had some leftover results from last week because
• 1:48
  we recorded on the Sunday again. And then on the Sunday evening
• 1:51
  there was the Manchester 10K in which Brett Robinson and Izzy
• 1:56
  Beth Doyle were running. And thankfully we were able to
• 2:00
  scoop out a bit of a lime live stream link there.
• 2:03
  So for any UK listeners it would have just been put on your free
• 2:07
  to air TV because it was on BBC Two.
• 2:09
  But for the the Australians don't quite have that privilege.
• 2:13
  So hopefully a couple of people benefited from that because we
• 2:16
  put it up on the story and I had it on whilst I was cooking
• 2:19
  dinner. So the results were Salomon
• 2:22
  Berrega won the men's in 2749 and then a fella in second was a
• 2:27
  Uruguayan guy. Like you don't really see many
• 2:29
  Uruguayan athletes at the top level.
• 2:33
  The commentators seem to be familiar with this fella but I
• 2:35
  wasn't Santiago. Like can you get any more your
• 2:39
  Uruguayan or Spanish type name? Santiago Katroff in 2752 and
• 2:47
  then Vincent Negatich in 2758. And then he was the that you're
• 2:52
  Uruguayan guy. Was that the really tall dude in
• 2:56
  the picture? Yeah, Yeah, I think so.
• 2:57
  Yeah, I've not heard of him before.
• 2:59
  I don't know. Is he?
• 3:00
  Yeah, sort of. Hadn't seen him pop up in any
• 3:02
  races that followed. He sort of stood out, didn't he?
• 3:05
  Must be I'm sure the commentators mentioned the
• 3:08
  Olympics or something but yet to be running sub 28 anyway.
• 3:12
  He's clearly just gone under the radar for us and his world class
• 3:15
  athlete isn't it? And then Brett was running along
• 3:19
  in a group of three, I think towards the second-half of the
• 3:22
  race, and that then became 2 as one of the guys ran off the
• 3:27
  front of it. So it left him and Alfie
• 3:29
  Manthorpe, which I assume you guys know is the face behind
• 3:34
  track star. He's the fellow who started
• 3:36
  that. Yeah, and does he post a bit on
• 3:39
  Instagram? Yeah, so he started off mainly
• 3:42
  having track star and then like he wasn't really a face of it,
• 3:46
  if you like. It was just like track star.
• 3:48
  And then like slowly it became known that healthy man Thor was
• 3:52
  track star. And then maybe he started to
• 3:54
  build his own profile on the back of that.
• 3:57
  But like coincidentally he as an athlete has somehow whilst
• 4:02
  building track stocks it's like one of the main I guess media
• 4:07
  sources and running like for news and stuff.
• 4:09
  He's managed to like really kick on his own career as well.
• 4:13
  So like a year or two ago he would have been obviously good
• 4:16
  but not anywhere near like the the professional scene.
• 4:20
  But now he's actually like breaking into that and starting
• 4:22
  to get a few GB vests. So fair play to him for
• 4:26
  progressing the way he has. There's another lad with him as
• 4:28
  well, isn't there? The Lloyd?
• 4:30
  Yeah, yeah, yeah, he's yeah. He's gone been offline before
• 4:34
  about the comeback 5000. He was doing the comment, he
• 4:37
  does the commentating on that. Lloyd Campsunya again, he's he's
• 4:43
  a good athlete, but he's not professional.
• 4:44
  I think he's like, I don't know if it actually is his job title.
• 4:47
  I think it is CEO of like track star, but he manages like the
• 4:51
  operations and stuff of it. So perhaps that helped Alfie
• 4:55
  offload some of the responsibility and focus on his
• 4:58
  training. You'd wonder how much like a
• 4:59
  company like that brings in. Yeah, no, I've heard that Lloyd
• 5:04
  on podcasts before talking about his role there and how it's like
• 5:10
  they get so much attention and so many people rely on them for
• 5:13
  like running news and storylines and stuff, but actually trying
• 5:18
  to monetize that is the hard part.
• 5:19
  So I think potentially they haven't actually earned that
• 5:22
  much as of last year or so, but I'm sure they're making steps to
• 5:27
  try and like commercialize it and stuff.
• 5:30
  And it seems like it is only two of them, like there's they
• 5:33
  haven't like brought in many more people.
• 5:35
  Yeah, they've probably got a couple of like, content guys or
• 5:37
  something, but literally, yeah, they just post what's going on
• 5:41
  in the running world, don't they?
• 5:42
  And. They're pretty on the ball, like
• 5:44
  they're normally first. They're one of the first to get
• 5:47
  it out. Yeah, I think that's key as
• 5:48
  well, isn't it? But then people should be able
• 5:50
  to rely on them as like you think our races just happen,
• 5:53
  like let's find out. You should go to track star and
• 5:56
  it's pretty much John there. Yeah.
• 5:59
  So then on the women's side, it was won by, I think this girl
• 6:02
  was 19, they were saying. And the this athlete, Medina
• 6:06
  Isa, Isa, in 3042, she was Ethiopian, I think.
• 6:11
  And she's beaten Emily Sisson of the US in 31 O3 and GUI Tom
• 6:17
  Gabriel Selassie in 3rd and 3111.
• 6:20
  Helen O'berry was 4/31/16 and then Izzy Back Doyle was just in
• 6:26
  behind there in 3130. So it was good to see that.
• 6:30
  Gone. Oh, yeah, no, I was just going
• 6:32
  to comment. Did you did you say it was a
• 6:34
  Emily assistant? Sort of because I think Izzy was
• 6:37
  leading the race early. Hey, there's and then it sort of
• 6:41
  broke apart. And was it Helen and who, who
• 6:45
  and the person that finished the, they were sort of behind
• 6:48
  the leader, the runaway leader and then that Emily assistant
• 6:52
  and sort of ran over the top of them late.
• 6:53
  And she was, she looked really strong, didn't she, in terms of
• 6:57
  everyone in the last few KS. And I think is she the current
• 7:02
  or former American Marathon record holder?
• 7:05
  She should have been Mia. Yeah, I think she's run like 218
• 7:11
  for the marathon. But then I had not heard from
• 7:13
  her for a little while. So yeah, it looked like a very
• 7:16
  strong run, which was cool. Yeah.
• 7:19
  So I think she is current. Marathon record holder to 1829
• 7:24
  and former half marathon record holder as well.
• 7:27
  So Izzy's in some pretty strong company there, like Helen, what
• 7:30
  was has won that many world majors, Olympic medalist and was
• 7:34
  4th and then Emily Sisson, who's run 218.
• 7:37
  That's pretty, that's a pretty elite field, isn't it?
• 7:40
  Top five. Yeah, and Izzy's just, she's got
• 7:42
  that much confidence right now that she's just, she's standing
• 7:45
  on the start line and thinking, I'm fuck it, I'm just going to
• 7:47
  run with, run with the front path and see what happens.
• 7:50
  And sometimes you've got an investor commas fuck around to
• 7:54
  find out. But eventually, when you like,
• 7:57
  take these bold tactics, it'll stick, won't it?
• 7:59
  And it'll pay off. And you'll end up beating like a
• 8:02
  Helen Oberry or something. And you're like, wow, like
• 8:04
  literally one of the best in the world.
• 8:06
  Yeah, and it didn't look like a. It's not completely flat either.
• 8:10
  The race looks like it's a bit undulating.
• 8:12
  Yeah, it sounded. Like there's a bit of win too,
• 8:15
  because I didn't even actually get to Brett's time when I was
• 8:19
  talking about the men's. But in listening to his recap
• 8:22
  2827, he ran. So I think he was hoping to get
• 8:26
  closer to 28 flat. And he said that a lot of people
• 8:31
  were saying, yeah, potentially it was like 30 seconds to a
• 8:34
  minute off what they were hoping for.
• 8:36
  So yeah. The conditions clearly played
• 8:38
  the part because Izzy had run 45 seconds or so quicker than that
• 8:43
  the week prior, but obviously different conditions, different
• 8:46
  day, different outcome. Did you hear him during his
• 8:49
  recap in his training week? Is 8 by 1K by himself in like
• 8:53
  average of 248. Jumped on the back of the Bay.
• 8:57
  Yeah. That's crazy, yeah.
• 9:02
  That's something we can all relate to, isn't it?
• 9:04
  Like absolutely spanking the 1st 400 meters of AK Rep and then
• 9:09
  watching your average pace just fade away a little bit.
• 9:11
  So it's nice to know that like, Australian record holders are
• 9:14
  doing silly things too. Yeah, it it should make for a
• 9:18
  good because he's doing the Lawn system Running festival along
• 9:22
  with a heap of top Aussie runners.
• 9:24
  So that should be a fun race to watch because I feel like he's
• 9:26
  probably, he's in pretty good form, so.
• 9:28
  Yeah. And he'll be looking to make a
• 9:30
  statement domestically where he can kind of get some some
• 9:35
  justification back for his name and put in a good performance
• 9:38
  and hopefully beat a lot of these guys, remind people of who
• 9:41
  he is. Oh yeah, I was just the thought
• 9:44
  I had was just like you sometimes see.
• 9:47
  So a lot of the Aussie athletes now will go to like the European
• 9:51
  Chase, the European summer for times and and those that tend to
• 9:54
  stay like a few years ago, it was Jack Ray.
• 9:57
  I remember Jack Rayner stayed. I mean, this might be like 2019
• 10:00
  now and a lot of the like MTC guys all went to Europe and he
• 10:04
  just went, he just won everything.
• 10:06
  And then like domestically, and then he sort of ran that form
• 10:10
  into the, they had this con games, Cardiff, in con games,
• 10:15
  half marathon champs in Cardiff. And he'd sort of carried this
• 10:19
  really good domestic form all the way through to say, October.
• 10:22
  And he ended up beating like a pretty decent field and winning
• 10:26
  it in like a bit of a breakthrough.
• 10:28
  He ran like 60 oh, like 60, 50 something.
• 10:32
  And it was a bit of a like a breakthrough run.
• 10:34
  And so like, I don't know, there might, there might be a few guys
• 10:36
  like we saw today might jump around.
• 10:38
  We might cover off on some of the HBF results.
• 10:41
  But like Ramsden run the run the 12 K, which is like through like
• 10:46
  big field of people. And he's the time he ran today
• 10:49
  is pretty like exceptional. And so I feel like a few of
• 10:52
  these guys that maybe haven't gone to Europe might, you might
• 10:55
  see them run, you know, run really well over our winter, our
• 10:59
  Rd. season. I feel like the Australian Rd.
• 11:01
  season is so good, like you just have big race after big race
• 11:04
  after big race and you can really get on a roll.
• 11:07
  Yeah, and a few of them seem to do that.
• 11:08
  You sort of like like this Launceston race, the 10K or the
• 11:13
  half, and then you've got like a month later Gold Coast and then
• 11:16
  you've got the Sunshine Coast, like national half marathon
• 11:20
  champs. And then you probably, you know,
• 11:23
  and it sort of just flows on. Then you've got like Melbourne
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  in October. There's like a whole suite of
• 11:28
  really good Rd. races, some other Tassie races in between.
• 11:32
  It's like, yeah, it's pretty good.
• 11:34
  And that Noosa is in in the monks there somewhere, isn't it
• 11:37
  as well? Yeah.
• 11:38
  No, it's about yeah. Yeah, so if you've got the, if
• 11:40
  you've got the bloody funding or the back end to get flights to
• 11:43
  all these places, because that's the only hard part, isn't it?
• 11:46
  They're all you can't really commute to them the way you
• 11:49
  could to a couple of races in England.
• 11:52
  So true. But yeah, and I think that's
• 11:54
  where people like us where as much as we'd love to see
• 11:58
  ourselves on the start line of all of them, you've got to be a
• 12:01
  bit realistic because you've got a job and you've got a family
• 12:04
  and you you're not getting paid to run.
• 12:06
  So sometimes you have to take a step back and be like, you know,
• 12:10
  can't really justify can spend in thousands like month on month
• 12:14
  to fly to different destination races.
• 12:17
  Yep. It would be nice to go set go
• 12:20
  save some cash for the Valencias and the the Japan's.
• 12:23
  Yeah, Tim, Paul Hunt and then save your pennies up for a big
• 12:28
  one. Do you want to talk about the
• 12:30
  HPF results? Thanks.
• 12:31
  I actually I haven't seen much of it.
• 12:33
  Yeah, I haven't got them in front of in front of me, which
• 12:38
  is not super helpful. Will they be online yet?
• 12:44
  Yeah, they're online, Yeah. It was 12 K was it?
• 12:48
  Yeah, so there was a three, it used to be 4.
• 12:50
  So originally when it started it was just a 114K race and now
• 12:54
  that's split it into three races.
• 12:55
  You have a, the first year that I've had it as a 3K race.
• 12:58
  It used to be a 4K race or A12K race or 21.
• 13:02
  And it finishes inside the Gloucester Park, which is like a
• 13:05
  trotting track, like a 800 meter trotting track just near the
• 13:10
  Wacker on the east side of Perth.
• 13:14
  And it sort of starts in the Perth CBD.
• 13:17
  The half marathon heads out towards UWA along that Mountain
• 13:21
  Bay Rd. stretch. And then you run loops back and
• 13:24
  you run through the tunnel, great, like up onto the freeway
• 13:27
  and through the Great Farmer Freeway.
• 13:29
  And then through the tunnel there, head out towards Optus
• 13:32
  Stadium, run around the back of Optus, and then along the
• 13:38
  Burswood, over the core, over the Causeway and into Gloucester
• 13:42
  Park. And so, yeah, used to just be a
• 13:45
  14K distance. Now it's sort of split into
• 13:47
  three. The 21 K sort of starts early.
• 13:51
  And so it's quite nice and clean.
• 13:52
  Like you get complete run of the like the best conditions and the
• 13:56
  best time of the day. Whereas what happens is that
• 13:59
  same Rd. that same freeway that you run through, the 21 K is run
• 14:04
  through the 12 K is run into the back of.
• 14:07
  So that 12K race is actually, it's really tough.
• 14:09
  You're sort of having to run extra.
• 14:11
  You just can't run tangents and you can't run on the easiest
• 14:14
  side of the road because it's just full of people.
• 14:16
  Like I think it's then they had like 40,000 people this year,
• 14:19
  which is I think it's like yeah, which I think it's like Perth
• 14:22
  biggest fun run for the year, which is really good.
• 14:25
  It's just like crazy numbers, isn't it?
• 14:28
  Like if you if you actually think about it and what London
• 14:32
  gets maybe 50,000 and that's like obscene.
• 14:35
  Yeah. It must be up there with the
• 14:37
  biggest, It must be up there with the biggest Rd. races in
• 14:39
  Australia because like you'd think of that city to surf in
• 14:42
  Sydney and what's that, 50 or 60?
• 14:45
  Yeah, I think that's the biggest fun run in the world.
• 14:48
  Like 40,000. Like that's crazy.
• 14:50
  Is it hilly like I'm trying to? Is it going from?
• 14:53
  Not really, no. So it's so it starts like city
• 14:56
  and it runs down might be like William Street.
• 14:59
  So the first case, really downhill, like 3035 meters
• 15:03
  elevation loss. And then you're heading that
• 15:05
  like it's really flat out towards UWA, you know, along
• 15:09
  High Mounts Bay Rd. along there. And then you loop back.
• 15:13
  There is one hill where you sort of come up onto the freeway.
• 15:16
  So you're coming up the freeway. So there's maybe like AK or K
• 15:20
  and a half where it's a gradual uphill.
• 15:23
  And then you then run back down into the tunnel.
• 15:26
  And then again, coming out the other side of the tunnel, you've
• 15:28
  got a bit of a rise there, maybe 20-30 metres of elevation.
• 15:33
  And then there's a couple of on and off ramps, like minor ones,
• 15:37
  but it's not particularly hilly. Like at a guess maybe like 8090
• 15:42
  meters for the half marathon. So not flat, but not not bad.
• 15:45
  What was the weather like today? Is it warm?
• 15:48
  Is it cool? Pretty, it's just been raining.
• 15:50
  It's cold like maximum of maybe 17°.
• 15:54
  So cold enough. Well, yeah, our cold, yeah, very
• 15:59
  cold for Perth. But and then, yeah, just it's
• 16:02
  been a bit wet the last day and a half, last two days.
• 16:05
  So it was probably a bit wet on the roads, but pretty, pretty
• 16:08
  decent, pretty decent running weather.
• 16:10
  Nice. So unfortunately you couldn't
• 16:12
  make it to the start line. No, we sort of we sort of the
• 16:17
  sick kids and I think that's made its way to house and I so I
• 16:20
  thought about it. I was planning to do it and then
• 16:23
  I just, as you were talking about in terms of juggling
• 16:25
  commitments and work and all that sort of stuff, I've got a
• 16:27
  pretty busy stretch work wise and family wise, and I just
• 16:31
  couldn't. If I ran myself ragged and then
• 16:33
  ended up unwell next week, that would just put a lot of pressure
• 16:37
  on. Yeah, unnecessary pressure.
• 16:40
  I'm sort of four weeks back from a marathon.
• 16:42
  I thought it's probably not sensible to push the envelope
• 16:45
  too much and run the risk of, you know, being wrecked this
• 16:49
  week. And yeah, so I decided not to do
• 16:51
  it. Yeah, fair enough.
• 16:55
  Were you going to do the 12 1/2? The 12, I think the half would
• 16:58
  have been a bit too much. I'm sort of still finding my
• 17:00
  legs, but yeah, I just would have done the 12 if I was to do
• 17:02
  anything. Just trying to pull the results
• 17:04
  up now. I think I had last year's ones
• 17:06
  in front of me because it said you finished.
• 17:09
  You want to read them. Yeah.
• 17:11
  Did you go down and watch it, Dean?
• 17:13
  Did you actually see it in the flesh?
• 17:14
  No, no, I missed. I missed it.
• 17:16
  I've just seen the results as they've come through a bit.
• 17:20
  Right. So in the 3K, Max Shervington
• 17:26
  got the win in 916, then it was Joshua Neerwort in 946 and then
• 17:34
  Mark Midgley in 10/01. The female was Leah Allen in
• 17:41
  1056 and then Ellie Glands in 11 minutes for that and then Hannah
• 17:47
  Doyle in 1105 S for the lads. They're just hitting over 3
• 17:53
  minute kilometers, which that's why I was sort of asking you,
• 17:55
  Dean, what like what way is the course?
• 17:57
  Yeah, the 3K is a bit different because the 3K heads in a
• 18:02
  another direction. The half marathon sort of has
• 18:04
  this mount space section added on to the 12 K, but the three Ki
• 18:08
  think loops around the other way to head towards Gloucester Park.
• 18:11
  And the issue is I don't know how well mapped some of these
• 18:14
  courses are. I don't think any of the the
• 18:16
  distances are actually certified, which is a bit, which
• 18:19
  irks me a bit. But so yeah.
• 18:21
  And and it's the first year that I've done the 3K.
• 18:23
  So whether or not it's exactly 3 Ki don't know.
• 18:26
  Like Max is pretty fit. You remember Max from the 5K and
• 18:30
  from nationals and whatnot. And he's, he got recently got
• 18:33
  selected is it to World Duty games for in the 1500s?
• 18:37
  Yeah, yeah. So that's what he's shooting
• 18:39
  for. So I know he'd be very happy
• 18:40
  about that. So.
• 18:42
  Germany or Europe? Somewhere in Europe.
• 18:43
  Yeah, yeah. I can't remember where, but in
• 18:45
  Europe, but yeah, I think he's pretty pumped about that and
• 18:48
  he's looking pretty fit. So yeah, hard to know how
• 18:51
  accurate that 3K was. I've just scrolled over on on
• 18:54
  the results and it actually says distance for all of them 3.38.
• 19:00
  So although it says it's called the Commbank 3K, it looks like
• 19:03
  the course is actually 3.4 K, which makes a bit more sense
• 19:07
  because then it has the Max's average pace is 244 per
• 19:11
  kilometer. Yeah, that makes sense because
• 19:13
  it's normally pretty fast. Like you run downhill, it's like
• 19:16
  a net downhill race and normally the times are pretty rapid.
• 19:20
  And even that Josh Naval guy, I recognize his name from the all
• 19:24
  the track races and he's like maybe a fifth sub 15 minute 5K
• 19:28
  guy, isn't he? So for him to run 947 / 3 K
• 19:32
  wouldn't make sense, but it's got 2-2 minutes, 53 per K for
• 19:37
  his as well. So that's more in line.
• 19:39
  Just going to the women's there and know that I recognize Hannah
• 19:43
  Doyle's name from all the track races.
• 19:45
  Again, she's like. I'm sure she ran like maybe the
• 19:48
  Perf track Classic or the nationals as well.
• 19:52
  So to see that he didn't win the women's kind of says about the
• 19:59
  athlete that did. Where's her name again?
• 20:01
  Leah Allen and Ellie glands like I'm not familiar with those
• 20:05
  names. It's got Leah Allen is in the
• 20:08
  age of 13 to 15 and she's. Won.
• 20:12
  Jeez. And that's what I'm saying, that
• 20:15
  Hannah Doyle is like a national level standard athlete and.
• 20:19
  Come here. I'm seeing like a few big names
• 20:21
  here, so I'm guessing there was prize money.
• 20:23
  Yeah. It's not normally well
• 20:25
  advertised, I think, and I don't know if that's because HBF very
• 20:30
  big to promote the charities connected to the the HBF like a
• 20:35
  massive health insurance fund and a lot of the focus is on
• 20:38
  fundraising, but they do offer prize money, which is good.
• 20:42
  So it sort of incentivizes some of Perth's top local runners to
• 20:46
  come down and do it. So who won the 12?
• 20:48
  K Owen. Right, we'll go on to the 12 K
• 20:53
  and the women. Katie Taylor won it in 43
• 20:58
  minutes, 11 seconds. Then Lauren Ramsden was second
• 21:01
  in 4313 so Sprint finished there and then Rachel Smith was at
• 21:08
  4318 so 7 seconds splitting 1st to 3rd which would have been
• 21:14
  entertaining to watch. And then the men's Matt Ramsden
• 21:18
  ran 3452 in second. Front runners very own Reece
• 21:23
  Harris in 38 O 9 and then in 3rd Max Mahin in 3843 so Matt
• 21:31
  Ramsden's fit. Yeah, like so that course you,
• 21:36
  you have about 3 KS before you run into the back of the half
• 21:40
  marathon runners and you basically run wide the whole way
• 21:43
  through the tunnel. And then once you sort of exit
• 21:46
  this off ramp to get off the freeway and then you run behind
• 21:50
  Burstwood, you're basically just dodging and waving people like
• 21:53
  you're running up onto curbs. And it's not a, yeah, it's a
• 21:56
  pretty unpleasant 12K. And so they'd be running under
• 21:59
  35 minutes. I don't know.
• 22:02
  That's pretty like, pretty mind blowing, Ryan.
• 22:04
  That would. Have been the fastest ever.
• 22:06
  Yeah, 2 minutes, 54 per case, 12K in a bit of a shit show as
• 22:11
  you describe in the Dean. Yeah, that's mad.
• 22:14
  Yeah. And like I've seen him, he's won
• 22:17
  that race before, sort of when Nick was fairly fit.
• 22:20
  Like they went head to head and I think beat him by maybe a
• 22:24
  minute or so and ran like 35 1/2 minutes, maybe like to run half
• 22:28
  a minute quicker. I don't know.
• 22:30
  It's just very impressive running and yeah, good running
• 22:33
  by the front runner. Guys.
• 22:34
  Max has just joined our training group, so he's being on the
• 22:37
  double. He does double thresholds before
• 22:39
  our say, Thursday sessions. So yeah, he's getting fit and
• 22:44
  he's from originally from city, went to a college over in the US
• 22:47
  and come to Perth, relocated to Perth with his family.
• 22:50
  So good run by those guys. And then yeah, women's race
• 22:52
  looks really they're familiar names.
• 22:55
  So it's cool that they're all really close.
• 22:57
  It would have been good to sort of witness again.
• 22:59
  It's sort of it gets a bit lost the 12 K because the half
• 23:01
  marathon you're running as you finish, you're finishing, you
• 23:04
  know, you know, with all the half marathoners.
• 23:07
  But yeah, hopefully it would have been a good finish to
• 23:09
  watch. Is the Rams the new came second
• 23:11
  any relation to Matt ramsen wife what I.
• 23:15
  Couldn't quite get the double I think last year did they both
• 23:19
  went Dean. I remember saying like there was
• 23:21
  news art, there was news articles and stuff of them like
• 23:24
  the Perths running couple or something like going for the
• 23:28
  win. It might not have been run for a
• 23:30
  reason, it might have been city to surf.
• 23:31
  But. Yeah, it might have been later
• 23:33
  in the year. I think Matt might have been
• 23:36
  away. He didn't.
• 23:37
  He didn't race HBF last year. So like he's often sort of away
• 23:42
  in Europe, I think at this time. Will I go on to the half?
• 23:47
  He goes home. So the women's half marathon was
• 23:51
  won by Lauren French in a time of one hour and 20 minutes.
• 23:56
  In second was Astrid Roberts in one hour, 20 minutes.
• 24:01
  And then, all right, so sorry, one hour, 20 minutes, 6 seconds
• 24:04
  was Lauren French. Astrid Roberts was one hour, 20
• 24:06
  minutes and 16. So 10 seconds to separate it
• 24:09
  down to and then Rebecca Bolster ran one hour 21.
• 24:14
  So good running by them. And then in the lads, Luke
• 24:18
  Burrows won it in one hour and 6 minutes.
• 24:21
  Then it was Matt Smith in one hour, 6 minutes and 17 seconds.
• 24:26
  And then Dan Kanala was third in one hour and 8 minutes and 53
• 24:31
  seconds. So serious running by that
• 24:33
  always. That's cool.
• 24:34
  That sounds like some close, honest racing.
• 24:36
  Hey, which is exciting. Yeah, yeah, 66.
• 24:40
  That's fast, isn't it? 66 flat maximum, I think 17.
• 24:46
  Luke Luke's just left like the Rams group as well, so maybe had
• 24:50
  a point to prove. So sort of beat a couple of
• 24:52
  their top guys, which is a good run.
• 24:54
  It's it shows how the fitness doesn't necessarily crossover
• 25:00
  from like track fitness to longer stuff on the road with
• 25:03
  bank and all is like, obviously an unbelievable track athlete
• 25:06
  can run what, 14 low 5K? And then I mean, it could just
• 25:10
  be building fitness as well, but that's 69, almost 69 obviously
• 25:15
  doesn't translate to a 14 minute low 5K.
• 25:19
  That was his debut half I think as well, so maybe getting used
• 25:24
  to it, yeah. Playing it on the conservative
• 25:26
  side leaves room for a big PB next time.
• 25:28
  Yeah, well, maybe, maybe I I don't know.
• 25:31
  If I was a betting man I would have thought he would have run
• 25:34
  with them, run with the front too.
• 25:35
  Do you know, do you know Maddie, who was in our long run group?
• 25:39
  What's her second name? Oh, yeah, She was four.
• 25:43
  Yeah, yeah, yeah. In One hour, 2333.
• 25:46
  Yeah. Trying to get rid of the answer
• 25:48
  yesterday as well. What's that in the group chat?
• 25:52
  She was trying to get rid of that entry the other day.
• 25:54
  Really. Yeah, so show it to Maddie.
• 25:56
  Yeah, yeah, I think. Josh.
• 25:58
  Josh ran with her, so it. Well, yeah.
• 26:01
  That has to be the biggest race in Perth, is it?
• 26:03
  Yeah, like even like depth wise, like them times would like, like
• 26:08
  that's up there with Melbourne Times and all that sort of
• 26:09
  stuff. Yeah, no, it's a good, good
• 26:11
  running festival, that's for sure.
• 26:13
  Gets everyone to come down. Noise.
• 26:15
  Good stuff. Thank you.
• 26:16
  I want so there's also sound running track festival in I
• 26:21
  think it was in the US. There's there's so many
• 26:25
  different meets here. There's I mean, different
• 26:28
  disciplines. Rather there was 5K.
• 26:30
  So in the women's there, Lyndon Hall won that in 1443.
• 26:36
  Jesus Christ, Melissa Courtney Bryant, second in 1448 and
• 26:40
  Hannah, not all who's a British athlete said in 1450, Lyndon
• 26:45
  Hall running that quick. That's crazy.
• 26:48
  Well, the Sky Ring was on the results back in 1515 and Lauren
• 26:51
  Ryan 1523 a bit further back too.
• 26:54
  Linden ran a couple of strong. Was it like 3K runs?
• 26:57
  So you sort of think that maybe it could translate.
• 27:00
  But as you mentioned with Dan, you're sort of not always sure.
• 27:03
  Everyone's sort of good at, you know, everything gets very
• 27:05
  specific, doesn't it? So you wouldn't.
• 27:07
  You're not necessarily sure how it translates in going up in
• 27:10
  distances, but 1443 it'd have to be close to the.
• 27:13
  National record, yeah, I think didn't Rose just lower her own
• 27:18
  or something a few weeks ago? Maybe it's like 1440 or 1441.
• 27:22
  Yeah, which is a bit crazy. Like as as Lyndon Hall ever been
• 27:27
  ever held the record for the 5K or.
• 27:29
  But then I will all the races I've ever seen her do.
• 27:32
  Maybe this is my naivety but I thought just thought she was
• 27:35
  like a eight 1500 runner and essentially didn't have the
• 27:39
  range to run a 5K like that. Yeah, I don't ever remember her
• 27:42
  running a 5K race to be honest. Yes, that bodes well because she
• 27:46
  is obviously aging a little bit. So shows that she can continue
• 27:49
  her career on with the longer stuff and potentially even move
• 27:52
  to the roads. I'm just trying to pull the
• 27:55
  entry standards up for Tokyo now to see she must have yeah, 1450
• 28:01
  for the women. So she just ran a time for that.
• 28:04
  Is it only 1450? No.
• 28:05
  And the men's is unless yeah, 1301.
• 28:10
  Yeah, that's great. I feel like 1301 is way harder
• 28:14
  than 1450. Yeah, true.
• 28:16
  Well, when when you just if you think.
• 28:18
  About trouble for the week. Well, yeah, possibly.
• 28:22
  Like you'd think that I'd equate to like maybe a 1430 or
• 28:26
  something for the women. Yeah, I know.
• 28:28
  I like it. You'd think there would be more.
• 28:30
  Yeah, less men that are able to run like a 13 O1 than there is
• 28:35
  women able to run under 1450. Sure.
• 28:37
  What? The women's world record is 1359
• 28:40
  now or something? Yeah, yeah, 40 seconds.
• 28:43
  Yes, the men's. What's the men's?
• 28:44
  12 1/2 minutes or something? Maybe it's proportionate.
• 28:47
  Well, if you look at Australia, there's probably four or five
• 28:49
  women who can run, run that standard, aren't there?
• 28:52
  But there's not four or five men who can run sub 13.
• 28:55
  Not just one, yeah. Yeah, which takes us to the
• 28:59
  men's results because there was a fella who tried and he came
• 29:02
  second, Kai Robinson in 1305. And the guy that one did manage
• 29:06
  to run sub 13, Eduardo Herrera, I've not heard of him.
• 29:10
  He's an Under Armour athlete in 1258.
• 29:13
  And the fella back in 3rd, Morgan Beadlescomb and Adidas
• 29:17
  Athlete 1305. And then there's another couple
• 29:20
  of names which stand out on here.
• 29:22
  So you've got Woody Kincaid who was formerly part of Bauman
• 29:26
  Track Club with Mark Scott and Grant Fisher 1306 that you've
• 29:31
  got, he was in in fourth. You've got in 7th George Beamish
• 29:36
  on Athlete 1309, Andrew Coskran. We always have to get the token
• 29:40
  Irishman or Irish woman in the throne 1311 And then James West
• 29:46
  is a British guy. He was back in 15th and 1327,
• 29:51
  Neil Gurley. And what the hell, Craig Angles
• 29:54
  was a pacemaker. That's like so random.
• 29:57
  Have you seen what he's been up to?
• 29:58
  Craig Angles. No.
• 30:01
  He's been, he was like former, I think he's been to the Olympics
• 30:05
  and stuff, one of like the America's best smilers maybe
• 30:09
  five years ago now. And then he's just had a few
• 30:11
  injuries and hasn't really got back to running at the top
• 30:15
  level. But he's been remember when RAF
• 30:17
  went to the USA few months ago to that Texas like running
• 30:22
  events where he met like a couple of people and Craig
• 30:26
  Angles was there and he said he was planning on driving around
• 30:30
  the entire country in a big motorhome and trying to run a
• 30:34
  sub 4 minute mile in every single state in the country.
• 30:37
  And then he's just literally bouncing around going state to
• 30:41
  state like drinking beers, going on hikes, doing these like
• 30:44
  massive bike rides in the hills. And then he'll just rock up to
• 30:47
  like the most random local track meet could be equivalent to like
• 30:52
  an what's the the Summer series in Perth called again.
• 30:57
  Strive. Strive maybe like a good strive
• 31:00
  event or like literally just something local like that and he
• 31:03
  just jumps on the front and spanks a mile out and then here
• 31:06
  he is in like a proper senior professional track meets pacing
• 31:12
  like some of the best guys in the.
• 31:13
  World, it's just so random. He has to get paid some way.
• 31:16
  Yeah, true. It's to get fuel.
• 31:18
  Fuel the beast. Fuel that motorhome won't be
• 31:21
  cheap driving around the country.
• 31:22
  And just for contacts for people, all them lads in the 5K,
• 31:26
  they're going through 1000 meters in around like 2:38 to
• 31:31
  2:40, which is just, I don't know, I love looking at that
• 31:34
  because it's just mind boggling how fast they're running.
• 31:36
  That's like out all out 1K, not part of yeah maybe 1500 pace,
• 31:42
  pace 3 laps and then I'll blow up.
• 31:45
  There was a 1500 meters in which was won by Jake Whiteman.
• 31:50
  Bit of a comeback run for him. I don't think that the field is
• 31:54
  that good comparatively or relatively speaking, but still
• 31:58
  it's obviously in a high quality field and he's had to go there
• 32:03
  and get the win. So he's won in three, 3526 now.
• 32:07
  I was wondering when I would ever get the opportunity to
• 32:10
  bring this up. I don't know if you'd know.
• 32:14
  Went through room with Jake White.
• 32:19
  It doesn't surprise me. Surprise you are.
• 32:22
  No. Did you slide into your DMS?
• 32:31
  Yeah, he's. He's, he's seen me running
• 32:33
  around Albert Park and he thought, oh, this guy must be
• 32:36
  the man to run with. I'll message him.
• 32:38
  Yeah, quite the opposite, to be fair.
• 32:41
  He he was over with his training partner Tom Keane last year when
• 32:46
  I was living in Melbourne. And coincidentally I did run
• 32:49
  past them in Albert Park. And then I was like, oh, you
• 32:52
  know what? Surprise, surprise.
• 32:55
  Message you he he released a video on that because he has a
• 33:03
  YouTube channel. I don't know how active it is,
• 33:05
  but he he vlogged some of that time in Melbourne, didn't he?
• 33:08
  Yeah, didn't get feature though I don't.
• 33:12
  Think so. It was good there like literally
• 33:16
  messaged him and said oh like well let's see you're over.
• 33:21
  Any chance of joining your long run tomorrow?
• 33:23
  What's your plans? And thought it would be
• 33:26
  naturally left unread and not seen.
• 33:29
  And then he got back to me and like literally just dropped me a
• 33:33
  pin and said, yeah, we'll meet in here at 9:00 AM.
• 33:37
  Which turns out to be like where most of people do the long runs
• 33:40
  in Melbourne. But at the time, it's kind of
• 33:44
  like, like in Melbourne, the public transport's very good.
• 33:47
  Obviously you've got the tram system and that.
• 33:48
  But this place, it's not exactly in the Bush, but a little bit
• 33:51
  out, like you need a car. And because we were living in
• 33:54
  the city, I didn't have have a car.
• 33:57
  So then I wasn't going to be like, oh, thanks for the invite,
• 34:00
  Can you pick me up? Then I went and hired the car to
• 34:05
  go on this road. So you got to you got to move,
• 34:11
  remove all obstacles and just make these things happen.
• 34:14
  Actually, I remember it was a Sunday morning and I was going
• 34:17
  got to the car hire place and I was running late because of
• 34:24
  whatever reason. And then I was driving there.
• 34:26
  I was like, fuck sake, you've you've had one opportunity to
• 34:29
  run with the 1500 meter world champion and you've went to all
• 34:32
  the trouble of hiring a car and you turn it up late, then you're
• 34:36
  not even going to have made the run.
• 34:38
  And as I was pulling into the car park, I seen them all like
• 34:41
  stood at the start of the trial and I'm just shaping up to doing
• 34:46
  a parallel park. And they all started and I was
• 34:49
  like fuck, I'm going to have to try and chase them.
• 34:52
  And I ran 330 kilometer out the car for like 3K to get on the
• 34:57
  back of them. All right, at least it's not
• 35:01
  only us you're late for. You're late for Jake Whiteman as
• 35:04
  well. There you go.
• 35:07
  Well, that's a good story. I like it.
• 35:09
  It's good. And then I think the two weeks
• 35:12
  later actually there's I'm not going to go on about that.
• 35:17
  There is no the guy, the guy who was second was Sam Ellis from on
• 35:28
  and in 3rd Sam Rachel from Adidas and they were three 35336
• 35:34
  respectively. So quite tightly bunched field
• 35:36
  because even down to 8th is 337. So that's 2 seconds separating
• 35:42
  the top 8. And Scott here as well.
• 35:44
  Eric Holt, Isn't he the guy who works for Citius Mag?
• 35:48
  They can't be because he's put a load of weight on it.
• 35:51
  No, he was unsponsored for ages, and then he.
• 35:56
  During the during the Olympic. Jenkins something.
• 35:59
  Yeah, Eric Jenkins. But yeah, Holt's the guy from
• 36:02
  the US Olympic Trials, isn't he? That sort of made a name for
• 36:05
  himself very endearing sort of guy and ended up picking up a
• 36:07
  contract off the back of that ran really well and was it just,
• 36:11
  I don't know, just like the most likable US bloke going around
• 36:15
  and so then managed to get a deal.
• 36:18
  He was 10th and 339. On the women's side of things,
• 36:23
  was won by Claudia Kazim Mieska in 403.
• 36:28
  She doesn't have a formal team, just got University of Oregon,
• 36:32
  so she must be in college student.
• 36:34
  So she's beating Emily Mackay in second four O 3 and Katie
• 36:38
  Snowden, British athlete, in four O 3 and 3rd.
• 36:42
  And then controversially, or perhaps not anymore because
• 36:47
  we're just getting used to it now, but Shelby Houlihan was
• 36:49
  fifth in four O 4. It's got here for her team Rise.
• 36:54
  Not sure what that who they are but.
• 36:56
  That's her own. That's her own thing.
• 36:58
  Oh yeah, yeah, Rise. Because she's coming back and
• 37:02
  bullshit like that. Jack the 8 hundreds.
• 37:06
  An Irish lad won the 8 hundreds. We'll, we'll have to go to it
• 37:09
  then. But in English second name.
• 37:11
  Got the women's was won by Sage. Sage has to clacker in 159 O2.
• 37:17
  Valerie Tobias, third one 4949 and Gabija Gal the dice in two
• 37:24
  flats. The Mens was won by Mr. English.
• 37:27
  Here we contribute. Just call him that and not say
• 37:29
  anymore. Mark English, who is an Irish
• 37:34
  athlete. Where's what's his background,
• 37:36
  you know? He has been around for so long,
• 37:39
  he's he's meddled in a couple of like European indoors, but he's
• 37:43
  always like at the Olympics for Ireland and all and he was quite
• 37:46
  there for a couple of years and last year and this year he's
• 37:49
  after like PB and like there he ran 144.
• 37:52
  So like he's he's back on form. Yeah, 14475 just referencing the
• 37:58
  world standards for Tokyo was 144.5, so very close.
• 38:03
  And like, he wouldn't be the youngest.
• 38:05
  Like he's not spring chicken. So yeah, he's still running 8
• 38:08
  hundreds. So then you've got Mode Zahafi
• 38:11
  in 2nd 145.14, Alex, I'm man Quap in 3rd 14561 and then my
• 38:19
  man Craig Angles 4th must have raced the 800 as well in 145.73.
• 38:25
  And then there are some other events going on this weekend,
• 38:27
  but I think they're largely yet to happen given our recording
• 38:31
  time right now. So there's a Diamond League
• 38:33
  coming up in Rabat. I'm not sure actually.
• 38:36
  I did get the field up for that before.
• 38:39
  Can I just touch on another? There's a 10K track race in
• 38:42
  Europe, in France, and it's one of the few like 10K track races
• 38:47
  where like athletes can get points towards the World
• 38:51
  Championships in Tokyo. And an Irish lad, Efraim G'day
• 38:55
  actually won it. So he ran, he ran 2740.
• 39:02
  So Efraim G'day is with Team Macau, which is a HOKA sponsored
• 39:07
  group and they actually have a very good YouTube.
• 39:09
  So they've just offered training camp in front Romeau.
• 39:14
  So they post a lot lately following like they're all like
• 39:17
  kicking off their track season. So for an Irish guy to win that
• 39:20
  10,002 French guys were behind them in 2741 and 2742.
• 39:26
  So um, yeah, it was a Sprint finish.
• 39:29
  But um, for an Irish guy to like win a European medal is like,
• 39:33
  it's pretty good and it shows like Irish running is very, very
• 39:36
  strong at the moment. What's the sorry what's the
• 39:38
  YouTube channel called? It's team, it's Team Macau or
• 39:42
  something like that. I'll look it up here.
• 39:43
  Yeah, MAKOU. So it's that guy I was talking
• 39:47
  about, Ellis Cross, Rory Leonard.
• 39:51
  And there's another guy. I can't think of his name.
• 39:53
  Callum Nelson. Callum Nelson.
• 39:55
  Yeah. And then the girl.
• 39:57
  What's the girl's name? Sarah.
• 40:01
  Sarah Aston. So they're all most of them are.
• 40:05
  English boss Ephraim is the only Irish guy, but yeah, they post,
• 40:09
  they've posted a good few recent videos recently, so yeah.
• 40:13
  Just that one can have. Might as well overlap YouTube
• 40:16
  Diaries into this because I've watched only one of them before.
• 40:21
  But that Irish guy in that video, I think they were doing,
• 40:25
  they were doing a 5K. Oh no, they were doing a 10K
• 40:28
  somewhere in the US. And he was, he was the filming
• 40:32
  and making his coffee in the morning.
• 40:34
  He's going to like 6:00 AM or something.
• 40:37
  The others must have still been in bed and he's going record.
• 40:40
  He's going down today. No, they're very good.
• 40:45
  And the quality of content, again, like it's, it's, it's
• 40:48
  really good. It's, it's kind of like a nice
• 40:51
  reality check as well because I don't know about use, but
• 40:54
  sometimes when I'm like in a good training block or something
• 40:58
  to start, start almost taking it too seriously and being like,
• 41:01
  you know, overly consumed by it and like almost just being very
• 41:07
  vanilla and everything else. Like all my mindset focuses
• 41:10
  towards make sure you're doing everything right and stuff.
• 41:12
  And then these guys are just they're like farting around and
• 41:15
  pissing about acting like children.
• 41:17
  And that Ellis Cross is speaking to his coach on like the day of
• 41:22
  the race about like a race plan and stuff.
• 41:25
  And he's obviously joking, but he's like, Nah, coach, I'm just
• 41:27
  going to jump on the front and after you send it for as long as
• 41:30
  I can. And if a blow up, then so be it.
• 41:32
  It'll be a good laugh wearing it.
• 41:33
  And he's like, no, come on, Ellis.
• 41:35
  I don't I don't want to see you in front of anyone for the 1st
• 41:38
  5K. And it's just you just can tell
• 41:41
  they've got like this childish but like such innocent
• 41:45
  mentality, like they're just, yeah, it's good.
• 41:47
  But it's serious to see like, like Hoka, what they've like the
• 41:51
  support Hoka are giving them, like to all, like they've little
• 41:54
  Hoka van which they can drive to all, like their sessions and
• 41:58
  all. And then they've got like this
• 41:59
  Hoka sort of like chalet. So like accommodation.
• 42:03
  And yeah, as far as brands go, Hoka are looking after them
• 42:06
  very, very well. So it's just cool to see like
• 42:08
  behind the scenes. I think I might have seen like
• 42:10
  the first couple because Callum Nelson didn't he used to have?
• 42:13
  Was it like closing the gap or something?
• 42:15
  He used to have his own series before he popped his Achilles.
• 42:18
  Yeah. Yeah.
• 42:19
  And then I remember seeing, like, them, like, forming this
• 42:22
  group, I think forming this pro group.
• 42:25
  Yeah. OK.
• 42:26
  But I didn't. I hadn't watched it beyond that.
• 42:28
  Actually ties in with something else.
• 42:29
  So I wanted to bring up, I didn't know how to bring it off,
• 42:32
  but there's a British podcast. I don't know if user are aware
• 42:35
  of it similar to maybe inside running or something where they
• 42:39
  just cover off like all the news that's going on domestically in
• 42:42
  the top level called the Sunday Podcast.
• 42:45
  And they have what I wanted to bring up about that was they've
• 42:50
  recently interviewed at I Stone. So now we've talked a lot about
• 42:53
  Clayton Youngs, YouTube and stuff, but they've managed to
• 42:57
  get the coach on and sat him down.
• 42:59
  I didn't realize he was such a good, which is kind of typical
• 43:02
  with coaches. Didn't realize he himself was
• 43:05
  such a good athlete back in the day.
• 43:07
  He was, he went to a couple of Olympics, I think.
• 43:10
  And when he started at BYU 25 years ago, he was still
• 43:15
  competing at the top level himself.
• 43:17
  So he's like almost motivation and how he built the culture
• 43:22
  there was from getting these young kids to kind of respect
• 43:25
  and chase him. But he he says that he like,
• 43:28
  kind of deliberately hung around maybe longer than he should have
• 43:33
  because he knew that, like, the younger people would look up to
• 43:35
  him and respect him and, like, be motivated by him.
• 43:39
  So it's it's cool to hear his side of the story as well.
• 43:42
  And the what ties into Team Macau, sorry, is they've also
• 43:47
  interviewed the coach from that group.
• 43:49
  I think his name's Andy something.
• 43:52
  Andy Hobdo. Yeah.
• 43:54
  They have him and Rory Linodon at the same time and it's really
• 43:58
  good to see the dynamic between them.
• 44:00
  So I can't remember where we were before that, but.
• 44:04
  Just the last of the race results, weren't we going
• 44:06
  through the yeah, we've. Spent an hour nearly talking
• 44:09
  about race results. So that's it for yeah, we
• 44:10
  actually we were. We're at the start We're.
• 44:12
  So we're gonna struggle to fill this hour.
• 44:15
  Yeah. And I'm my week and I I'm not.
• 44:18
  Yeah, I've got. I might have to drop out surely?
• 44:22
  Go for it. So yeah, my training week was 2
• 44:26
  easy runs on Monday as per usual, my commute in and out of
• 44:30
  the city, and then Tuesday ran to the office and then ran to
• 44:34
  the track and we had a 5 lap threshold in 72 seconds.
• 44:39
  So 610 for 2K's with the Toms and all the crew.
• 44:43
  They're all due to head off to Europe, but this was one of the
• 44:46
  last sessions that they did with us before they fly out.
• 44:50
  So they're all very excited. We then had it was either, you
• 44:54
  know, the 5 by 300 meters at VO200 meter float and then
• 44:59
  another 5 laps. So it's essentially 3 by 5 laps
• 45:01
  ones first ones that's threshold jog lap, next one's 300 VO 2
• 45:06
  with 100m jog between and then the last one's 200 meters
• 45:09
  quicker than your 300m reps with a 200 meter float between your
• 45:13
  reps. So we sort of had an eye to Max
• 45:16
  and I were maybe going to do something a bit less if we were
• 45:18
  racing on Sunday because the guys there, I thought it'll be
• 45:23
  easier if we just tick off maybe 4-4 reps of 300 meters, 100m
• 45:28
  float. But I didn't realize until we're
• 45:30
  just about to take off that the guys wanted to run them pretty
• 45:32
  quick. I think they were going through
• 45:34
  like 4748 seconds or no. They started off at 48 seconds.
• 45:37
  It got quicker, one second quicker per Rep, which I think
• 45:41
  that's sort of like 64 second pace to the 400.
• 45:44
  And then it was getting quicker. So I think we went through like
• 45:46
  4748 seconds for the three hundreds and then that was quick
• 45:49
  enough. Max and I were sort of getting
• 45:51
  dropped but didn't want to go any quicker than whatever it
• 45:53
  was, you know, 30. Yeah, 4748 for the three
• 45:57
  hundreds. And that felt, that felt like a
• 45:59
  bit of an overreach. And then we just did the 200
• 46:02
  meters a bit slower, like 3334 seconds for the two hundreds,
• 46:06
  but ticked it off. I think I'm still sort of
• 46:08
  getting back to that VO2 fitness, you know, like, you
• 46:11
  know, different fitness takes feels like it takes longer to
• 46:13
  come back. Like I always find like my
• 46:15
  threshold and my steady runs, like they're never too bad.
• 46:18
  But like this V these VO2 sessions, I feel like I need to
• 46:20
  do like 6 to 8 of them before I start to feel good again.
• 46:23
  And that's sort of where I feel like I feel like there's quite a
• 46:26
  gap there still, but that's fine.
• 46:28
  I ticked something off, which was good and that was the point
• 46:30
  of it. Wednesday, just two, two more
• 46:33
  easy runs because it was going to be another double session day
• 46:36
  on Thursday again. So I did 4 by 6 minutes at
• 46:39
  threshold in the morning. I just had to do it from home
• 46:44
  just with scheduling and so did a shorter warm up.
• 46:48
  My pace and heart rate was exactly the same as last time,
• 46:52
  so as last week. So it all felt very comfortable.
• 46:56
  It's sort of that sub like it for me, it's like the low sort
• 46:59
  of marathon effort. So it feels very easy.
• 47:01
  It's quite fun. You're sort of moving at a good
• 47:03
  pace, like quicker than steady, but not as hard as marathon
• 47:05
  effort. So it's very, very cruisy zone
• 47:08
  to run in. It was a lot of fun.
• 47:09
  Kick that off and then we, what heart rate am I going with
• 47:13
  running it? It's like one 64160, yeah, one
• 47:17
  64165 for the reps. I think I had my average heart
• 47:20
  rate was 160 for the, for the 28 minutes.
• 47:24
  And sort of my, my steady heart rate's like 150 to 155 and my
• 47:28
  marathon heart rate's like 170 to 175.
• 47:30
  So it's right in the middle of all that.
• 47:33
  And then, yeah. And then we just did a half
• 47:35
  Mona, Max and I Thursday night, which was pretty cruisy.
• 47:39
  It's like 13 minutes. So, you know, just two minutes
• 47:41
  of each of the reps 90 seconds down to 15 seconds.
• 47:45
  Ran twice Friday, just my usual jogs.
• 47:48
  And then Saturday I, yeah, just ran once.
• 47:52
  I just did 10 KS thinking I might be racing Sunday and then
• 47:56
  later on decided not to. And then today I've literally
• 48:00
  just in between kids things. Just squeezed in two runs an
• 48:04
  hour or been under an hour this morning and then another half an
• 48:07
  hour. So I think I've done 126 KS for
• 48:10
  the week. So not quite the perfect week,
• 48:13
  but hoping I'm not going to be in a hole next week and can keep
• 48:16
  building fitness. Yeah, I guess if you, if you had
• 48:19
  the target race in mind like 4 to 8 weeks out or something,
• 48:22
  maybe you'd you'd panic a little bit.
• 48:24
  But right now it doesn't really matter, does it?
• 48:26
  It's still relatively decent week so.
• 48:28
  Yeah, exactly. I sort of just want to stick to,
• 48:30
  you know, I don't know, half a dozen good weeks together and
• 48:33
  then I feel like I'll be feeling pretty fit and start pushing
• 48:37
  towards something. Like you said offline, there was
• 48:39
  no point kinda burying yourself and putting yourself in a big
• 48:42
  hole just to run this race this morning.
• 48:46
  No, I feel that enough. Sort of carry all those codes
• 48:48
  and you'd feel like shit. And yeah, yeah, there's a time
• 48:51
  and place I think not to do that.
• 48:53
  So you've not unplanned in the near future, Dean in the next
• 48:56
  like month or two for ice? Awards snagged an entry to that
• 49:00
  50K. It's in a couple of weeks, but
• 49:05
  it might. But I might just yeah, ideally
• 49:07
  I'm not clogging myself. I'm just, I feel like I can get
• 49:11
  aerobically fit from doing something like that.
• 49:14
  It'll be more of something like a building block rather than
• 49:16
  something that sends me back. Like I won't race all that if I
• 49:19
  do it, I won't race to exhaust you and I'll just try and build
• 49:22
  fitness from it. It's like a three hour aerobic
• 49:24
  run. I find like you get quite fit
• 49:27
  from doing that just. Three hours on the feet.
• 49:31
  That Aussie record, can you do that whilst running aerobically
• 49:36
  or would that? Have to be, I think that's like
• 49:39
  325 per K where it's like, I'd much rather run more like 340
• 49:44
  per K Yeah. Yeah.
• 49:46
  OK. Yeah, that'd be the plan.
• 49:48
  But yeah, just see how we go. Thank you.
• 49:50
  Yeah. Aaron, what have you done?
• 49:52
  How's it progressing? So I'm basically just getting my
• 49:55
  legs conditioned again so it's just easy jogging every day.
• 49:59
  So Monday I done 40 minutes, which is around like 8.9
• 50:04
  kilometres, Tuesday 30 minutes 6 1/2 kilometres, Wednesday 35
• 50:10
  minutes 7.8 kilometres. And then Wednesday evening, my
• 50:14
  running coach, he does a circuit class with a group of ladies and
• 50:20
  sort of some men hop in it as well.
• 50:22
  And I just do it that it's sort of like a plyometric session.
• 50:26
  And then there's a few like weights as well.
• 50:28
  So I feel I sort of use that as like an easy gym session.
• 50:31
  So I've started doing them again.
• 50:33
  Then Wednesday I sort of had a rest day.
• 50:36
  So the plan this week was to like run three days in a row,
• 50:39
  rest day. And now I'm going to run four
• 50:41
  days in a row. And then hopefully I'll just at
• 50:44
  a session or two in next week on Thursday.
• 50:47
  I don't like a strength testing with my coach just so you can
• 50:52
  see like where I'm at strength wise.
• 50:54
  And then he's, he put together a little program for me just so
• 50:59
  like I have some structure to my gym sessions because I feel like
• 51:03
  Instagram and YouTube like it's so saturated with like different
• 51:08
  exercises And like I've, what I've been doing is just throwing
• 51:12
  like random exercises into a gym routine and like not really
• 51:15
  knowing it from like over like using one muscle group or
• 51:19
  something like that. At least now have like a
• 51:21
  structured like gym program to follow.
• 51:25
  And Friday I just done 45 minutes easy again, 10
• 51:28
  kilometers. Saturday 40 minutes easy, 8 1/2
• 51:32
  kilometers. And today, Sunday I'll do 45
• 51:36
  minutes easy and I'll probably jump in the sauna after just
• 51:40
  help the legs recover that little bit.
• 51:42
  So this week all up I'll run around 50 kilometers and which
• 51:46
  is the most I've ran in like 12 weeks.
• 51:48
  But a? Big step forward, hey?
• 51:50
  Well, yeah, like I was looking back and like I've actually
• 51:54
  never ran. I like I've always ran a day
• 51:56
  like since this injury has started, like I've always like
• 51:59
  tested there or something. So last week I ran like 24
• 52:03
  kilometers, this week 50 and next week I'll probably throw
• 52:06
  another 20 kilometers on top of that.
• 52:07
  All things going well. Did you get any more needles
• 52:10
  into that part of the calf? Yeah, Thursday after my like
• 52:14
  strength and testing, I got needles in it just to keep on
• 52:18
  top of it. And how's it feel?
• 52:21
  Yeah, feels grand. It feels grand.
• 52:23
  Oh yeah. So yeah, sometimes when I'm like
• 52:26
  not running, I sort of feel a little bit, let's say, when I
• 52:29
  have to feed up or something. I don't know why, I sort of feel
• 52:32
  like it just doesn't feel normal, but then like when I'm
• 52:35
  running it's all right, so I'm going with it.
• 52:38
  That's awesome. But yeah, just trying to
• 52:39
  condition the legs because they feel a little bit beat up just
• 52:42
  off like 50 kilometers in the week.
• 52:44
  So just have to build up that conditioning again.
• 52:47
  That's good. Well, at least you've got time
• 52:48
  on your hands as well. Like don't need to rush back do
• 52:51
  you? Just take it slow and do it
• 52:52
  properly. Legit.
• 52:54
  Like I don't need to be peaking until Christmas.
• 52:56
  Well, November, October. So yeah, I've got time.
• 53:00
  And could you have had so long off?
• 53:02
  It's not like you're in a position where you're trying to
• 53:04
  like, keep hold of some residual fitness.
• 53:06
  You've almost written everything off and you start and from
• 53:09
  scratch again, Isn't. It basically, I'm praying I get
• 53:11
  it back fairly quick. But yeah, like that, like it's
• 53:15
  been a while. It's nearly been what was it?
• 53:17
  I think it's 10 weeks or something like that.
• 53:19
  But like I have been cross training the whole way through
• 53:20
  it. But still like I'm basically,
• 53:23
  well, the heart rate's coming around again, like it's getting
• 53:25
  lower on like all the runs. So that's the only positive
• 53:28
  getting fitter. We joke about like your heart
• 53:31
  rate being high when you're jogging and stuff because when
• 53:34
  you're on fit, but that's kind of like why it comes back so
• 53:37
  quick, isn't it? Because you can go for a jog or
• 53:39
  like just an easy run and your heart rate is operating in like
• 53:44
  almost that steady zone. So cardiovascular wise you get
• 53:47
  in like high quality work but impact on your body it's like
• 53:50
  very low. Yeah, yeah, yeah, I know.
• 53:54
  So hopefully I'll get some. Well, I'll do a little bit of
• 53:57
  faster work, hopefully. I ordered the latte monitor, so
• 54:00
  hopefully that will arrive sometime next week as well,
• 54:02
  which is exciting. But yeah, that's.
• 54:04
  Amazing before you know it. Yeah, wow, just safer training,
• 54:09
  isn't it? Yeah, yeah.
• 54:10
  So you're getting on. Not too much change with me.
• 54:13
  I've just I pretty much double cross trained every day this
• 54:19
  week, which I'm the main worry for me is like when I get
• 54:23
  injured, will I continue to like cross train or do all this types
• 54:26
  of training? So I was just happy to the fact
• 54:29
  that I went to gym twice a day and cross train.
• 54:32
  So I went to the physio on Thursday and got like a rehab
• 54:36
  plan from him. So all these exercises.
• 54:39
  So I just need to make sure I do that similar.
• 54:42
  I'm not, I'm in no rush, not back in in Perth until 2nd of
• 54:46
  July, so just want to make sure that I'm in a position then to
• 54:50
  start training with the group again.
• 54:52
  Yeah, yeah, yeah, I'm. Happy to kind of write this
• 54:54
  period off and just get right properly.
• 54:57
  So I just need to be disciplined.
• 55:00
  You see so many people who get injured and come back better,
• 55:02
  which is like what I keep on telling myself, like it's a
• 55:05
  break, your body's going to recover, it's going to come back
• 55:06
  stronger. So it's like the break is needed
• 55:09
  as well. Sometimes as well, when you are
• 55:11
  like constantly fit and you're like racing and stuff and
• 55:13
  potentially so you don't get like a result that you want, it
• 55:16
  can start to become a bit frustrating Incarnate because
• 55:19
  you like, I'm doing so much hard training and I'm like, so fit.
• 55:22
  And then maybe you don't race so well.
• 55:25
  But when you're coming back, that's kind of like the fun part
• 55:27
  because you get to make progress like week on week and every race
• 55:31
  that you do feels good because you're racing better and better
• 55:34
  and better. So it's nice to have those
• 55:36
  resets, I think. Yeah, yeah, yeah.
• 55:38
  I get what you mean. You sort of get that runner's
• 55:40
  high again from like just seeing like that faster pace, running
• 55:44
  easier. It feels easier to run, so now
• 55:47
  you'll come back in no time. Where we were talking last week
• 55:50
  about comparison, being the thief of joy, like comparing
• 55:53
  yourself to others, like causes your problems and stuff.
• 55:56
  When you do get on that comeback, you're solely
• 56:00
  comparing yourself to like yourself the day before or
• 56:03
  yourself the week before. And it's just enjoyable and fun
• 56:06
  to see that progression, isn't it?
• 56:07
  So yeah, it's all good. I've managed to get myself my
• 56:11
  uncle's road bikes. And because I woke up at 4:50
• 56:15
  this morning, I thought I might as well go out on it now because
• 56:18
  it's summer here. It's like broad daylight, isn't
• 56:21
  it? And absolutely blown A Gale.
• 56:23
  So we're on the coast, the River Mersey separates where I am in
• 56:27
  Liverpool's city centre. So I can like go down the coast
• 56:31
  and cycle and look at the coastline stuff, unfortunately
• 56:34
  get a view of Everton's brand new stadium.
• 56:37
  But it was that windy. I turned one way and like
• 56:41
  literally couldn't move so sucked and brought myself home
• 56:44
  after three K yeah. You weren't close to the
• 56:48
  Tottenham stadium. No, no, no Tottenham Stadium.
• 56:52
  But. Got out to to and.
• 56:54
  Big and yeah. Oh yeah, I'm rubbing salt in the
• 56:56
  winds for Owen there. I'm not even sad anymore.
• 56:59
  It's just it's just another day being in the United fans.
• 57:02
  So that's it. Yeah.
• 57:04
  Did you watch it? I watched the second-half, I
• 57:08
  watched actually the goal when I just hopped on when Tottenham
• 57:12
  got the goal before 1/2 time. And then I just think it's mind
• 57:15
  boggling that you could be on 150 grand, like that's the
• 57:20
  minimum 150 grand a week and not care, like not giving care in
• 57:24
  the world and be that shit at your job.
• 57:27
  I think it's, yeah, it's very disheartening, but.
• 57:30
  Look, there's a few of them there, like Casamiro and Bruno
• 57:33
  and stuff. They're on like 350.
• 57:35
  Aren't they pounds as well? The Bruno fair, I think Bruno
• 57:39
  cares but the other lad he caught like he should just go
• 57:42
  off to Saudi Arabia or something like that, Dubai and freaking
• 57:46
  just play with some shit team clean up.
• 57:48
  Well, seems to be the token football segment on the show now
• 57:52
  doesn't it? So whilst we're here, I have
• 57:54
  managed to get myself a ticket for the Liverpool game later.
• 57:57
  No way. Yeah.
• 57:58
  Big afternoon. Yeah, big afternoon.
• 58:00
  So I don't think there might be too much cross training going on
• 58:04
  tomorrow. Let's.
• 58:05
  See that one? But I literally walked into my
• 58:09
  Nan's yesterday and I'd almost given up the thought.
• 58:12
  Well, not giving up. I just didn't even entertain
• 58:14
  trying to get a ticket because I know what it's like.
• 58:16
  Like everyone will want one, they're so expensive blah blah
• 58:19
  blah. And then I'm speaking to my
• 58:20
  uncle and someone rings his phone and he's like, oh, there's
• 58:23
  a ticket there for X amount. And I'm like, I tried to do some
• 58:27
  scenario planning and, and just everything, every single
• 58:31
  scenario I thought about in the future, there wasn't one where
• 58:34
  it didn't regret saying yes. So.
• 58:37
  Exactly so. Becky's not coming.
• 58:39
  Becky's not going, no. There's no plus ones in the in
• 58:44
  Anfield. Or bubble gum.
• 58:49
  And you can jump off. You've got with me and I would
• 58:52
  need to answer a listener question.
• 58:54
  All right. Brilliant.
• 58:56
  All right. She's LED.
• 58:57
  So Owen maths Smiley wrote in because I didn't actually open
• 59:02
  them up, but he wrote in specifically and asked about
• 59:05
  nutrition. He said high level rundown of
• 59:09
  nutrition for the training week. Interested to see the difference
• 59:12
  between days, especially on double threshold and workout
• 59:15
  days. So kind of how your consumption
• 59:18
  of food changes from a day-to-day and what you kind of
• 59:21
  go to is for workouts and stuff. Yeah, I feel like I'm still
• 59:25
  learning on this one because like I feel like, like I've
• 59:29
  always had the idea of going to a nutritionist and I just
• 59:31
  haven't really gotten around to it.
• 59:33
  But I know previously like I'd be heavier runner, put it that
• 59:38
  way. Like with my height, like I'm
• 59:39
  pretty stocky so like I'm a heavier guy.
• 59:42
  So I'd be always self like conscious of like trying to lose
• 59:45
  weight. But when you're running like
• 59:48
  high mileage or like just mileage in general, like if you
• 59:52
  don't fuel, you will get injured or sick.
• 59:54
  So you have to do it like slowly, if you get me, because
• 59:58
  like fueling for your run is like the most like preference.
• 1:00:01
  Sleep is like the most important thing and giving your body like
• 1:00:05
  the energy it needs to not like even even if you don't like the
• 1:00:10
  recovery, like your body's not going to recover.
• 1:00:12
  Like it's going to go into that red zone where like you just
• 1:00:15
  fueling is just so, so, so important.
• 1:00:17
  And. Let's say like a Monday.
• 1:00:20
  Would you eat differently on a Monday than you would on a
• 1:00:25
  Tuesday? Probably on a Monday evening,
• 1:00:28
  I'd just be conscious to eat like that little bit more carbs
• 1:00:32
  because you have like this session on a Tuesday.
• 1:00:35
  And especially now if you're going into double threshold,
• 1:00:37
  you'd probably like more carbs again.
• 1:00:40
  And let's say for breakfast on the Tuesday, I might eat a
• 1:00:42
  little bit more to get me through to the evening because
• 1:00:46
  I'm going to be doing more on that first session on a Tuesday.
• 1:00:49
  So you just have to be self-conscious, like the day
• 1:00:51
  before or like, yeah, basically to just like do a little carb
• 1:00:55
  load or not even like, not even like a carb load, just eat a
• 1:00:58
  little bit more. Yeah, so like for me, if I if I
• 1:01:01
  run in the morning, I'll eat beef before it.
• 1:01:05
  I have like piece of peanut butter banana toast and then
• 1:01:09
  have breakfast. Might like my usual breakfast
• 1:01:13
  afterwards. Like if you take the run out of
• 1:01:15
  things I would, I'd just have breakfast.
• 1:01:18
  But then anytime there's a run involved, I'll always make sure
• 1:01:21
  I have some peanut butter banana toast beforehand and my like
• 1:01:24
  usual eating happens around that anyway.
• 1:01:28
  So if I have an evening run, I'll have some toast beforehand,
• 1:01:31
  then I'll have my dinner afterwards.
• 1:01:33
  But if it didn't run I wouldn't have the toast, I'd just have my
• 1:01:35
  dinner. This sounds bizarre.
• 1:01:38
  And then any session I'll always have a protein shake straight
• 1:01:42
  afterwards, again regardless of like when meals are involved or
• 1:01:46
  whatever. So if it's a morning session, I
• 1:01:48
  would have had toast beforehand, protein shake as soon as we
• 1:01:52
  finish, and then the breakfast afterwards.
• 1:01:54
  And then that's all like before 8:00 AM.
• 1:01:57
  So then you're still rolling into normal lunch, probably a
• 1:02:00
  mid afternoon snack and you even in dinner as well.
• 1:02:04
  But when you are just running so much, it doesn't feel like
• 1:02:07
  you're eating a lot like that, does it?
• 1:02:08
  Like you say. No, like even like, I'd love to
• 1:02:10
  see your man run to Japan, his diet or how much calories he eat
• 1:02:15
  today. Because when you're running,
• 1:02:17
  like he's running roughly a marathon a day nearly.
• 1:02:19
  So like what? The amount of food like he'd be
• 1:02:22
  consuming would be outrageous. Um, but yeah, like yourself.
• 1:02:26
  So after a session, I'd have like 3 bottles, like one with
• 1:02:30
  water, a protein shake and um, an electrolyte, um, just to like
• 1:02:36
  literally kickstart because like I think within the 21 and 1/2 an
• 1:02:40
  hour after a session finishes, you really should be getting a
• 1:02:42
  source of protein and a carbon just to help the body like like
• 1:02:46
  start recovering. And even for the long run, let's
• 1:02:49
  say if you're doing anything over like 60-70 minutes, really
• 1:02:53
  you should be taking a gel. It just stops your body from
• 1:02:57
  like totally depleting. But in my head this is what I'm
• 1:03:00
  thinking. It stops your body from totally
• 1:03:01
  depleting. So like it just aids in the
• 1:03:04
  recovery aspect. Then with those gels as well
• 1:03:07
  when you are few when when you are fueling on a run, I don't
• 1:03:11
  let that impact the actual hard food that I'm consuming.
• 1:03:15
  So I'll still eat like my pre run meal, my post run meal, as
• 1:03:21
  well as the carbs during the run if it's like a big marathon
• 1:03:24
  session, because it's almost like you can't eat, you can't
• 1:03:27
  fuel too much, you can't eat too much.
• 1:03:30
  And you've just got to kind of get used to what works in your
• 1:03:34
  stomach. Like routine is very key, I
• 1:03:37
  think. So eating the same thing before
• 1:03:39
  everyone, your stomach and your body learn to process it.
• 1:03:42
  And then you get in a good routine with being able to go to
• 1:03:46
  the toilet beforehand and stuff. So then you know that when it
• 1:03:49
  comes just to race morning, if I eat peanut butter banana toast,
• 1:03:53
  I'm going to be fueled well off it.
• 1:03:55
  I can perform well off it and I'll be able to digest it
• 1:03:59
  properly and you're not going to be worrying about it sitting
• 1:04:02
  funny on your stomach and stuff. Yeah, and that's another thing,
• 1:04:04
  like what works for me mightn't work for you food wise.
• 1:04:08
  So just a bit trial and error, really seeing what works for you
• 1:04:10
  and just going with it. But like, but me and you aren't,
• 1:04:14
  we're not dietitians. So ideally you go to someone who
• 1:04:17
  actually knows what they're talking about.
• 1:04:19
  I think one thing, which maybe there probably might be some
• 1:04:23
  studies on it, but I reckon runners naturally maybe don't
• 1:04:26
  consume enough protein because a lot of the focus is carbs for
• 1:04:30
  fuel, isn't it? Which rightly so.
• 1:04:32
  But then as much as we need fuel to do the training, we need a
• 1:04:37
  lot of protein to recover from the training as well.
• 1:04:39
  And perhaps we neglect protein a little bit.
• 1:04:42
  Certainly wouldn't do any harm. And making sure that you have
• 1:04:44
  high protein in your diet, I don't think.
• 1:04:47
  No, and it's yes again, it's only going to benefit you in the
• 1:04:49
  recovery aspect, but ideally you'd have like a pro, a shake,
• 1:04:53
  a protein shake with like a little bit carb in it as well,
• 1:04:56
  but they're hard to come by as well.
• 1:04:57
  I don't know how many protein shakes actually have like like a
• 1:05:00
  decent amount of carbs in them. I think like the just the stand,
• 1:05:03
  well, the chalky milks because they're full of sugar.
• 1:05:06
  The sugar is carbs. So like you can get away with
• 1:05:09
  them straight after a room. Whereas if I just had one and
• 1:05:12
  let's say midday with my lunch or something, I'd be feeling
• 1:05:14
  like I was a little bit naughty having like a.
• 1:05:17
  Bit guilty. Yeah, yeah, yeah.
• 1:05:20
  But then straight away after that long run shit, they hit so
• 1:05:23
  good. Like it's like the same with
• 1:05:24
  pastry. I feel like after run you're
• 1:05:27
  allowed to pastry but it's just free outside of that.
• 1:05:30
  Like no, it's bad. Yeah, you're looking feeling no
• 1:05:33
  fast. Yeah, yeah, yeah.
• 1:05:35
  And then do you, do you take any supplements other than protein
• 1:05:39
  and your electrolytes and stuff? I actually I'm taking something
• 1:05:44
  now and. I'm in stock.
• 1:05:48
  So I got them. So my go to electrolyte is this
• 1:05:54
  one from Precision and it's got so they sell like different
• 1:05:59
  Precision fuel hydration and they're electrolytes.
• 1:06:01
  They've like 500 milligrams, 1000kg or 1500 milligrams of
• 1:06:06
  sodium. So yeah, I've got, I feel like I
• 1:06:10
  sweat a lot. So I got the 1000 501.
• 1:06:14
  So I use take the after run. Then I take a calcium, magnesium
• 1:06:21
  and zinc supplement 'cause I feel like they all benefit each
• 1:06:25
  other, like they all help each other.
• 1:06:26
  And like I feel like calcium you need it for your bones,
• 1:06:30
  especially when you're running. Like stress fractures are so
• 1:06:32
  common. Then I take this multivitamin as
• 1:06:35
  well. It's called V 2000.
• 1:06:38
  I really, I was just told to take it.
• 1:06:40
  So I take it, I'm not sure what's in it.
• 1:06:41
  Vitamin C, it's just like a multivitamin.
• 1:06:43
  They have everything. And then I've started taking
• 1:06:46
  collagen as well. Oh.
• 1:06:48
  Yeah, the female girls are back on that, aren't they?
• 1:06:50
  It's good to be, yeah. Yeah, apparently it is in your
• 1:06:58
  skin, but again, it's also good for your like ligaments and
• 1:07:01
  tendons. So I, I take that I'm really
• 1:07:06
  tempted to go on the creatine as well, but I still, because
• 1:07:09
  there's a lot of that runners on that stuff now, but I haven't
• 1:07:13
  done my own research on it yet, so.
• 1:07:15
  Yeah, a lot of the narrative is like people are scared about
• 1:07:19
  because you hold more water weight when you're on it, don't
• 1:07:22
  you? That's like how you get
• 1:07:23
  strongly, you have more water. So then people seem to take it
• 1:07:28
  during training phases so that they can train well and recover
• 1:07:31
  well, but then almost deload from it leading into a race so
• 1:07:36
  that you you drop that water mass and you don't carry that
• 1:07:39
  round the weight race. I think that might be the way to
• 1:07:42
  do it, but square for experimenting anyway.
• 1:07:45
  Would you take any more vitamins or anything like?
• 1:07:48
  That I just have a magnesium before bed because it helps me
• 1:07:52
  sleep and just feel like have a proper deep sleep off.
• 1:07:56
  But you know, when you wake up and you're like, oh, that was
• 1:07:58
  like really good sleep. And then it might just be
• 1:08:01
  placebo effect. But I have noticed that in the
• 1:08:04
  times where I don't take it for a couple of days, I'm like
• 1:08:07
  longing for it again. Like fuck, I need my magnesium.
• 1:08:10
  So it's just like nice routine. And like over here right now,
• 1:08:13
  like I'm like this close to going for a blood test, just
• 1:08:17
  like out of pure curiosity to see if I am deficient in
• 1:08:20
  anything. Because again, we'll mention
• 1:08:22
  around to Japan when he was deficient in iron.
• 1:08:24
  Like I know iron's so big but like he was running on empty
• 1:08:27
  like it totally changed the alley he was when he got them
• 1:08:31
  Iron infusions. Like he just got his energy
• 1:08:32
  back. So I'd be really tempted just to
• 1:08:35
  see if I am deficient in anything.
• 1:08:37
  But especially now in this phase where you're like just about to
• 1:08:40
  start training again, it'd be useful to know exactly where
• 1:08:43
  you're at and what you need to address or whatever.
• 1:08:45
  Yeah, exactly, exactly. So I'll see if I get enough
• 1:08:48
  blood tests but like the Irish healthcare system isn't really
• 1:08:50
  the best so I'll have to book in.
• 1:08:53
  The only other one that I take is a vitamin C as well, just a
• 1:08:57
  high strength fit. C because because paranoid of
• 1:09:00
  illness. Try and keep any little colds
• 1:09:02
  and stuff away. Yeah, like that I just have a
• 1:09:04
  glass of orange juice with my breakfast most mornings.
• 1:09:06
  That's and I think the the multivitamin has vitamin C in it
• 1:09:11
  as well. Yeah.
• 1:09:12
  But like, again, I sort of paranoid.
• 1:09:14
  I'm paranoid that I like, I sort of don't want to depend on them
• 1:09:17
  as well. Like I'd like my diet just to
• 1:09:19
  survive. But then yeah, when you're
• 1:09:21
  running so much like, you sort of need the extra bit of help.
• 1:09:24
  That's where like you're saying about the nutritionist will come
• 1:09:27
  in, wouldn't it? Because you could eat a healthy
• 1:09:29
  diet as you like, but then in the back of your mind you'd
• 1:09:31
  still be like, am I getting enough zinc, iron, calcium,
• 1:09:36
  whatever. But if it if your diet was
• 1:09:39
  written by a nutritionist, then you would know I'm getting
• 1:09:42
  everything I need to get so I don't need to worry about it.
• 1:09:44
  It's like having a coach, like it just takes that thinking
• 1:09:47
  energy away like they do. Math unconscious that we've
• 1:09:52
  we've answered, we've answered your question, but we haven't
• 1:09:54
  answered your question also. But it's typical of most
• 1:09:57
  questions, isn't it? Like there's so many answers and
• 1:09:59
  there's no kind of right way to do things.
• 1:10:02
  But it's just food for thought and I guess you just try and
• 1:10:05
  understand how other people approach it and then yeah, make
• 1:10:08
  do what works best for you ultimately.
• 1:10:11
  Yeah, or see nutritionists because they actually know their
• 1:10:13
  stuff. I think we're pretty much done
• 1:10:16
  here. So yeah, that is us.
• 1:10:19
  Yeah, we leave. We'll go the lad who ran across
• 1:10:24
  Australia for another day. Oh, yes, on that could be a
• 1:10:26
  double trouble in the making or you, you could be very kind
• 1:10:30
  about it, Yeah. Yeah, no, we'll leave him.
• 1:10:32
  We'll leave him be. Thanks, guys.
• 1:10:34
  And we shall continue to move heaven and air to get these
• 1:10:38
  recordings done despite time difference and challenging
• 1:10:41
  agendas. But yeah, all right.
• 1:10:44
  Thanks. Guys, see you guys.
• 1:10:45
  Bye. Music.
• 1:11:44
  The.