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EDP3: Nagoya Marathon / European Indoors / Box Hill / WA States · Easy Double podcast

• 0:26
  The. Right, what is happening
• 0:31
  everyone? We are back on episode 3 of the
• 0:33
  Easy Double podcast. Welcome to my two Co hosts Dean
• 0:38
  Menzies and Owen Smith. Owen, it's race week for you.
• 0:42
  How you feeling? You're feeling good, starting to
• 0:45
  freshen up a little bit so very excited to run a 10K.
• 0:50
  Yeah, let's go Big taper week. Feel like you're ready for a
• 0:54
  taper, or does it feel like it's coming just because there's a
• 0:57
  race? I don't know.
• 0:58
  I felt good coming to the end of last week.
• 1:01
  So yeah, I think I'm just ready to ready to run a big one,
• 1:04
  really. I'll try.
• 1:06
  To unleash and welcome to the other Co host Dean Menzies, king
• 1:11
  of the commutes. I'm going to do you think who's
• 1:14
  run more commuting miles you or reset it?
• 1:17
  So I was thinking about this. Yeah, I don't know.
• 1:20
  I'd have to, I'd have to do an audit, see, see who has.
• 1:24
  But yeah, it's been a while. I've been doing it for, I don't
• 1:27
  know, even 8 years, probably in and out of the office.
• 1:30
  We were talking yesterday about lifetime mileage.
• 1:33
  Your commuting mileage might be more than my lifetime mileage.
• 1:37
  Probably is. How you doing?
• 1:40
  Doing well, excited to chat with you guys, excited to talk about
• 1:43
  Owen's race coming up. Sort of our first race between
• 1:47
  the three of us since we're in Japan.
• 1:49
  So it's sort of been a little bit of a little while.
• 1:51
  So no doubt, like you said, Owen excited to be, you know, ripping
• 1:56
  a 10K. Yeah, it feels like it's been so
• 1:59
  long even since the race in Japan feel like, yeah, it's
• 2:03
  exciting. Yeah, Owen, how do you feel
• 2:06
  about being the easy double Guinea pig, Being the first one
• 2:09
  going to race? Hopefully you can set a nice
• 2:11
  precedent. I need to be really good or just
• 2:14
  the bottle job and really shit. We end after three episodes
• 2:20
  because we realize. I can't.
• 2:23
  I can't talk to talk. Owen's booked in annual leave
• 2:28
  for next Monday. Anyway, right, let's get to it.
• 2:35
  We've got potentially a big episode coming up.
• 2:38
  Hopefully that isn't going to take us past our bedtime, but
• 2:41
  let's see how we go. We're going to touch on some
• 2:43
  running news, including the Nagoya Marathon.
• 2:47
  A little bit from European Indoors Box Hellburn went down
• 2:50
  in Victoria and WA state champs. We've got YouTube Diaries,
• 2:55
  Owen's going to take us through what he's been watching there.
• 2:58
  Dean O is on the training week, so we're going to hear all about
• 3:02
  mainly an insight into Dean's week, but obviously me and Owen
• 3:05
  will check in too. We've actually had two listeners
• 3:08
  put their hands up for PPB this week, which is good, so
• 3:12
  hopefully we'll get into that. Dean is the last one to venture
• 3:16
  down the Double Trouble pothole, so see what he's got up his
• 3:20
  sleeve there. And we've got quite a few
• 3:23
  listener questions. Some of them are actually quite,
• 3:25
  you could go into depth as well. So we'll see how we get on time
• 3:29
  wise by the time we get down there.
• 3:31
  All right then I do actually have another little trivia for
• 3:34
  you both before we get into it. So which country holds the most
• 3:39
  gold medals? The Olympics over the 10,000
• 3:42
  meters. This is the The data was from
• 3:45
  men's, but I did also research up the combined gender.
• 3:49
  I'll have a guess. Do you want to go first on?
• 3:52
  I'll say I'll just go on the African countries and say
• 3:59
  Ethiopia. That's that was going to be my
• 4:01
  first guess. I'll go Kenya.
• 4:03
  OK, so I was actually surprised I got it off ChatGPT as well.
• 4:07
  And I had to say, Are you sure? Are you sure this is right?
• 4:10
  And they then corrected themselves.
• 4:15
  Finland apparently have in the men's, Finland have seven.
• 4:19
  It looks like they held a bit of a monopoly on it in the early
• 4:22
  years, from 1912 to 76 and now. Ireland, yeah, meals out of pick
• 4:29
  and all those dudes. And then once Ethiopia seemingly
• 4:33
  had access to the games, they've rubber stamped themselves and
• 4:36
  they're now on 6. Yeah.
• 4:39
  The games are the special water. There's value in that altitude.
• 4:48
  So into the running news then. Let's kick off with Nagoya.
• 4:52
  We had Izzy back, Doyle and Leanne Pompiani going over to
• 4:55
  Japan to run the marathon there, and we did put our necks on the
• 5:01
  line with some predictions last week.
• 5:04
  I guess we'll get to that at the end because the most important
• 5:06
  thing is how the girls done. So Izzy ran 2/23/29 for six
• 5:13
  which was not quite a PB, I think her PBS 30 seconds quicker
• 5:19
  than that. And Leanne, it was her debut,
• 5:22
  she ran 22453 for 8. So you boys got any thoughts on
• 5:27
  those results? First thought was like how cool
• 5:30
  was it having Aussies in like the lead pack of a big race?
• 5:34
  So it was like the Japanese races are a bit like hard to
• 5:38
  follow because it's not often you get it in English.
• 5:41
  Like even the Tokyo Marathon last week, the only streams I
• 5:44
  could find were in Japanese, so at least it was cool to see some
• 5:50
  Aussie women in the lead light, lead pack or not.
• 5:52
  Not far off sort of racing for top 10.
• 5:54
  So I thought that was pretty cool.
• 5:56
  We thought we had the stream, didn't we?
• 5:58
  And then it wouldn't work. But then I think you managed to
• 6:00
  get a separate one up, didn't you?
• 6:02
  Yeah, that was that was sort of working and it sort of tracked.
• 6:05
  It was mainly sort of tracking the Japanese athletes, which I
• 6:07
  think the Japanese lady ended up running herself into second.
• 6:11
  There was a couple of yeah, I think she was third for a lot of
• 6:15
  it. And then moved into second
• 6:17
  light, which was cool. But yeah, women's only race.
• 6:21
  So it has like a bit of a different dynamic I think
• 6:23
  because I think for a lot of the women's races, they sort of
• 6:26
  women's only races, they don't have male pacemakers that can
• 6:31
  sort of run with them, you know, for the majority, if not the
• 6:34
  whole way. So I think it's definitely and
• 6:36
  or sort of male sub elites to sort of pace off.
• 6:39
  So I think it's probably a harder race.
• 6:41
  And I saw in like easiest recap that it was a bit windy.
• 6:45
  So, and that she did most of it, I think from 15 KS by herself.
• 6:49
  So you can imagine like running like that and running so close
• 6:52
  to your PB and running a hard race like that would have been
• 6:55
  pretty, wouldn't have been easy. Like I, I don't know what you
• 6:58
  guys thought, but you know, we were sort of tracking a bit
• 7:00
  after our long run and, and you could see that Izzy splits were
• 7:04
  off the lead group after was it like 15 K maybe.
• 7:07
  And you sort of assume once that happens that you're probably
• 7:11
  going to start bleeding time pretty quick.
• 7:12
  And Leanne's splits were not that far behind her.
• 7:15
  And so you sort of thought that that was going to be a pretty
• 7:18
  hard race. So to sort of run as, you know,
• 7:21
  to start picking off people and rally and run, run on pretty
• 7:24
  well. It's pretty cool.
• 7:26
  Yeah, I think although she was fading a little bit, she was
• 7:30
  still moving through the field. So she's raced it, obviously
• 7:34
  finishing sixth, she's raced it very well and I think there was
• 7:38
  some decent, decent prize money at least for the top.
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  So you'd imagine that would filter down at least to 6th
• 7:43
  anyway, so hopefully it's been a worthwhile journey.
• 7:46
  And obviously she got out the world champs qualifier for the I
• 7:51
  think she already had it from Valencia, but nice to get that
• 7:55
  there too. I did hear her say last week
• 7:58
  though that she was hoping for APB, so I guess she should
• 8:02
  potentially be a little bit disappointed.
• 8:05
  But also being very aware of the different dynamics of the race
• 8:10
  that you said, being the women's only.
• 8:12
  And she did say that she was just looking to put herself in
• 8:15
  some different situations in terms of testing herself in that
• 8:20
  women's only field. So compare it to if it was
• 8:23
  always, it's basically like reduce the field size by, I
• 8:26
  don't know, make it 20% of what it would be or something.
• 8:29
  It's entirely different setup, isn't it?
• 8:32
  Yeah. Did you believe see some of the
• 8:34
  prizes she did get from the? No, what, what, what were.
• 8:39
  Some of the prizes that that you get from the Japanese razors are
• 8:42
  crazy. She got like a cooking pan or
• 8:46
  something like that. Like how is she going to get
• 8:49
  this home? Did you see the video from brand
• 8:54
  to Japan from that Jake did when he like?
• 8:57
  Whatever. Like rice?
• 8:58
  Yeah, like Katie cheese or rice, Yeah.
• 9:02
  But even from Origami I, I don't know if it's in your goodie bag
• 9:05
  as well, but you've got like washing machine cleaner.
• 9:08
  Yeah. Did girls make it home?
• 9:11
  Yeah. But yeah, I have it here.
• 9:12
  I'm going to use it. It's just so random.
• 9:15
  It's so random. You love it.
• 9:16
  I. Thought at Murugami when you
• 9:19
  finished second, I was like in out of the wave.
• 9:23
  I was hoping you would be on that dais getting one of those
• 9:27
  goodie bags. I was like, this is our ticket
• 9:28
  to to one of those, no. They don't respect the B race.
• 9:33
  I don't did. Did you just get a Curry kit
• 9:37
  when you checked into the hotel? I I wouldn't use.
• 9:39
  You were in the same hotel as me, weren't you?
• 9:41
  I didn't get a Curry kit. Yeah, I got like this beef
• 9:44
  Curry, like literally as she handed me the room key, there
• 9:47
  was a beef Curry packet. Was it?
• 9:49
  That's probably why you ran a 5 minute PB was just the special
• 9:54
  Curry key. Redefine the car blue.
• 10:00
  Sad note on that Nagoya. By the way, did did you see the
• 10:04
  the new ASICS racing kit? Yeah, what do you?
• 10:07
  Think yeah, I thought it's a lot nicer than the the previous
• 10:10
  black one. Did you hear?
• 10:12
  Is he talking about the that she had like a new shoe that she
• 10:15
  could have tried but didn't? Yeah.
• 10:18
  Any ideas on what the model is? No, but did you hear like you
• 10:22
  heard Andy talking very fondly about it?
• 10:24
  So I don't know. It sounds like it's a good shoe
• 10:26
  so. Bodes well.
• 10:29
  Actually, that's actually another thing in the the YouTube
• 10:32
  Diaries links into the ASIC. Oh.
• 10:36
  Really just thinking comments on it.
• 10:38
  Yeah, OK. Yeah.
• 10:40
  Oh yeah, shit, we could ASIC, do you want to jump on a deal with
• 10:44
  the with the easy double pad? It's a good, good air time here.
• 10:48
  Oh, and probably like you mentioned, like Leanne, like
• 10:51
  wasn't, wasn't that a like a four 4 minutes quicker than the
• 10:55
  fastest debut Australian marathon ever?
• 10:58
  Yeah, which is pretty insane, especially when I think it was
• 11:02
  Izzy who held the time previously, wasn't it?
• 11:04
  And then if you look at comparatively, the times Izzy's
• 11:07
  running now, she's like 5 minutes or so quicker than what
• 11:10
  she debuted. So I mean, doesn't mean Leanne's
• 11:13
  going to automatically run 5 minutes faster than that, but it
• 11:16
  certainly looks good for a debut.
• 11:19
  Yeah, and it wasn't that long ago that like 228, so because
• 11:23
  Leanne ran 224 high, but like 228 was like, you know, running
• 11:28
  yourself into every Olympic team and, you know, top whatever
• 11:32
  lists and now all of a sudden it's like 224.
• 11:34
  It's like, yeah, crazy fast. Yeah, the goal posts keep moving
• 11:39
  but and the athletes are managing to move with it, which
• 11:41
  is just crazy. Hopefully we do too.
• 11:45
  We need, we need some goal posts to move for us so we can chase
• 11:48
  them. Yeah, maybe we'll get on to
• 11:54
  Owen's goal posts for this weekend towards the end of the
• 11:57
  episode, but we don't want to put any, any, any pressure on
• 12:00
  him either. Some more results.
• 12:03
  We had European indoors, so yeah.
• 12:06
  Just before we move on, did you want to mention the prediction?
• 12:10
  The prediction. No, we don't need that.
• 12:12
  We don't need that. We don't need.
• 12:16
  That have you, have you seen it, Dean?
• 12:18
  Have you looked at it? Yeah, that's how I mentioned it.
• 12:24
  I was at a great disadvantage going first.
• 12:27
  You were. You were.
• 12:30
  You're lucky you're away this weekend because it's hard to get
• 12:33
  a coffee from Tassie. Oh no, I won't be able to play
• 12:38
  it for years. Triple or nothing?
• 12:41
  Triple shots or nothing? Youths can do it on my race,
• 12:46
  yeah. It's a dangerous hole.
• 12:48
  You're digging for yourself here.
• 12:50
  I'd just settle out. Latte and a Norman croissant.
• 12:56
  Sounds good. Yeah.
• 13:02
  We had European indoors. Or in fact, should we?
• 13:04
  We'll finish off the Australian results before we move
• 13:07
  elsewhere. Box Hill Burn.
• 13:10
  I don't know if anyone's seen this.
• 13:11
  I only caught the the 5K, which was just insane.
• 13:15
  Seth O'Donnell running 1322. Does anyone catch that?
• 13:19
  Yeah, I watched the watch the replay.
• 13:21
  It was pretty cool. Yeah.
• 13:23
  Because. Oh, and you did you want to
• 13:24
  mention be cool for the listeners like you were.
• 13:27
  I mean, not that it didn't result in the way you wanted,
• 13:29
  but you sort of had your eye on on this race, right?
• 13:32
  Because you knew it was quite a a good race.
• 13:35
  Yeah, I was planning on heading over.
• 13:37
  However, financially I wasn't going to pay $600 to go up to
• 13:42
  Melbourne to run a 5K. That's actually a double
• 13:44
  trouble. The price of flights to get one
• 13:47
  from one side of Australia to the other is you'd fly around
• 13:51
  Europe for the price of that. Yeah.
• 13:54
  But yeah, like I was there last year.
• 13:55
  It was my first race, first race back post injury.
• 13:58
  And then like the field is so stacked, like it's so deep that
• 14:02
  you're nearly guaranteed on your like if you're trained well for
• 14:06
  like to run a PB. So.
• 14:07
  Yeah, yeah, they do, yeah, yeah, they're pacing lights, like two
• 14:12
  different ones. So I think in the race I was
• 14:14
  going to be entered in, they had like a 1430 pace light and then
• 14:19
  like a 15 pace light. And they have a pacer for the 15
• 14:22
  minute group and a pacer for the 1430 group, which is like it's
• 14:26
  pretty good. And that was only the B race.
• 14:28
  So the A race was like Seth O'Donnell.
• 14:31
  I think he opened up in a 62 so straight from the off he was he
• 14:36
  knew what he was doing like so to run a 1322 solo off the front
• 14:41
  is crazy. Last year when you were there,
• 14:43
  because I think I ran at Box Hill Burn last year as well, was
• 14:48
  did Stewie run like a 1K or something that is at the same
• 14:51
  night? Yeah, yeah, I was there as well,
• 14:54
  but maybe I was a few races down, down the pack.
• 14:57
  Know that from you. He does a world record, an
• 15:01
  Australian record attempt or something.
• 15:02
  I think he's a bit off it though.
• 15:04
  Yeah. I think there was an Australian
• 15:07
  record wasn't there in the 1K, the women.
• 15:10
  'S yeah, Georgie Griffiths. Yeah.
• 15:13
  She took it off Abby Caldwell by by not much and then there was
• 15:17
  almost one in the men's as well and people just missed Jeff
• 15:22
  Risley's record that so that must that's I don't know when
• 15:25
  it's wrong, but that's a long standing record.
• 15:27
  Now actually that that's just reminded me, I'd say Sinead
• 15:32
  Divers quite relieved after the past couple of weeks she will
• 15:36
  have been having her eyes fixed on all these girls going after a
• 15:39
  record. Yeah, two people sort of ahead
• 15:42
  of pace right through halfway. But yeah, that Seth O'Donnell
• 15:47
  run was super cool. Like, I don't know, you don't
• 15:50
  expect someone to run that that fast solo.
• 15:54
  That being said, like it was November last year, just no
• 15:59
  November 2023. Matt, like Ramsden had a got a
• 16:05
  couple of the guys from his group to pace him and it was
• 16:08
  just a regular like, you know, Friday night strife meet and he
• 16:10
  ran 1334 effectively solo. Like I think maybe you got
• 16:14
  pacing for the first mile. But yeah, so to be to be running
• 16:18
  that sort of pace, you know, 6465 seconds solo is like, yeah,
• 16:24
  you you think you have to go to like the US or Europe to do
• 16:26
  something like that. So it's pretty cool.
• 16:28
  Yeah, well, it's 1322, like on a night like that.
• 16:31
  It will be interesting if you stuck him on that indoors track
• 16:35
  in Boston to see what would happen, wouldn't it?
• 16:37
  Like, surely it's worth 15 seconds.
• 16:39
  Yeah, second, second of lap. Yeah, well, it's 25 laps there
• 16:43
  because it's 200m. But yeah, that's cool.
• 16:47
  And then just to jump across to Europe.
• 16:49
  Then the robot yacobing of Britain one is 6th back-to-back
• 16:54
  European title with his 1500 and his 3K.
• 16:59
  It just makes it look pedestrian doesn't he?
• 17:01
  Like just literally turns it on when he needs to and causes
• 17:05
  chaos in in the chasing pack because they all start panicking
• 17:08
  and pushing each other. He's just in the league of his
• 17:12
  own. Well, until it comes to the the
• 17:14
  major champs races. Yeah, no, he's so good.
• 17:17
  It's hard to beat someone when I think he dropped like A2 was a
• 17:21
  218, the two-minute, 18 second last kilometer, something
• 17:25
  ridiculous crazy. Which is basically what the guys
• 17:29
  were trying to run. Like that's must be close.
• 17:32
  That's probably what I don't even know if people ran that for
• 17:34
  the 1K. Yeah, yeah.
• 17:36
  It's just, it is. George Mills George Mills became
• 17:40
  second finished in 220 last 1K. Like to finish that.
• 17:45
  It's just just great. It's hard to like actually like,
• 17:47
  comprehend. Well, I know at that Keely
• 17:50
  classic, the meeting the UKA few weeks ago, they had the 1K race
• 17:54
  there and some guy Joe Wigfield ran 217 and that put him forth
• 18:00
  all time UK and Jacob's just closed the three KA second
• 18:04
  second star. And it's, it's like it's pretty
• 18:09
  early in the season as well. Yeah, yeah, he's so good.
• 18:14
  Well, yeah, George Mills came through for a silver there and
• 18:18
  notably in relation to Owen, Andrew Coskran was sixth in 7:51
• 18:25
  to do his only three seconds back off the pace.
• 18:28
  Actually a quick shout out to another Irish girl, Sarah Healy.
• 18:33
  She won the I think it was the 15.
• 18:36
  The 3K. Oh, the 3K3K, yeah, which is
• 18:40
  it's her first, like it's a first major medal.
• 18:42
  I think she ran 852, which, yeah, massive for back home in
• 18:47
  Ireland, yeah. That's cool.
• 18:49
  Yeah. I think the 1500 women's 1500
• 18:51
  was a bit of a ball over as well, wasn't it?
• 18:53
  Was it the 15 or the women's eight?
• 18:55
  One of them was Georgia Bell or whatever was meant to be
• 18:59
  favorite and. Yeah, she didn't even get a
• 19:02
  medal. Yeah, finished fourth.
• 19:03
  Correct, I didn't actually see that one, but yeah, the the girl
• 19:08
  who she was tired, fed and forth with another British girl.
• 19:12
  So sounds chaosa. Yeah, she just got rolled it
• 19:16
  towards the end I think. But Sarah Healey trains with,
• 19:20
  like, Georgia Bell and Kelly Hodgkinson.
• 19:22
  So like, that group is like, on like, it's stacked with talent,
• 19:26
  isn't it? Yeah, they're doing something
• 19:28
  right. I've got the Lisbon half
• 19:30
  marathon, which sounds random as a result, but the noticeable
• 19:34
  thing was that Ruth Chapman Gattich, the girl who broke 210
• 19:38
  for the marathon, crazily, and Chicago, she ran 6620, which is
• 19:45
  slower than her first half, and her second-half split in that
• 19:49
  marathon. So it just doesn't both.
• 19:52
  Well, there, does it? Something's not right and.
• 19:54
  That's that's half as fast. Yeah.
• 19:57
  Yeah, shock. And she she's on the London
• 20:01
  start list as well, so it'd be incredibly interesting to see
• 20:04
  what she ends up putting together in London, whether the
• 20:07
  66 will become a 2O8 or two O 9, or whether she's now in two
• 20:15
  13214 shape which. Sounds like I'm saying it's
• 20:19
  terrible shape but considering she ran 209 it just it's all a
• 20:22
  bit weird. Yeah, you nearly say it's
• 20:26
  unbelievable. Too good to be true.
• 20:31
  Did any of you boys are familiar with what went down at the WA
• 20:35
  State Champs? I watched the 15.
• 20:39
  Yeah, I watched the 1500 meter races, men's and women's, so
• 20:45
  yes, so they were good, good races.
• 20:49
  Was sort of, you know, obviously have a bit of an eye to our
• 20:52
  front runner team mates. So it was a pretty good run by
• 20:58
  Kieran and Tom were second and third.
• 21:00
  I think Max was just too strong. I think there was a bit of a
• 21:04
  breakaway in the men's race. There was a breakaway in the
• 21:07
  like first lap or so and, and sort of no one went with it.
• 21:12
  And then I think Max maybe after 7-8 hundred meters reluctantly
• 21:16
  went after the leader and sort of started his drive for home.
• 21:20
  And then from the back straight he Tom, like Warcroft has sort
• 21:25
  of latched on to him. And those guys I think finished
• 21:27
  with a fourth and 5th maybe at that pretty close to each other
• 21:30
  in that Perth track classic the other week.
• 21:33
  So I think they both were sort of marking each other a little
• 21:35
  bit. And I spoke to both of them and
• 21:38
  I think they were both a little bit upset with how they raced
• 21:40
  that race tactically. So I think they were a bit aware
• 21:42
  of that. They needed to be a bit more
• 21:44
  assertive in terms of making the right moves at the right time.
• 21:47
  And I think Max certainly seemed to do that.
• 21:49
  Like he took off for it on that back straight and just didn't
• 21:52
  look back and sort of gap Tom and Tom sort of didn't have that
• 21:55
  extra gear to sort of run with him.
• 21:57
  So Max sort of ran away, Tom was second and then another one of
• 22:01
  our training partners, Kieran was third, which Kieran was
• 22:04
  really happy about because I think he's just missed the sort
• 22:06
  of big queue for nationals. With nationals being in Perth
• 22:10
  because he finished third at the state champs.
• 22:12
  That's gives him a berth into the internationals, which yeah,
• 22:17
  he's pretty excited about, which is cool.
• 22:19
  Nice. Yeah, Max, when he gets going,
• 22:22
  it just looks like his ability to tolerate pain when it comes
• 22:25
  down to it in that last lap, he can just accelerate through it.
• 22:29
  Carney, like his drive, he just runs away.
• 22:32
  It's it's crazy. And then yeah, one of our other
• 22:35
  training partners was second, wasn't she, Angie in a PB, which
• 22:38
  was pretty cool. So yeah, it was good racing
• 22:43
  front. Runner well represented via the
• 22:46
  Canning District best. Yeah, yeah.
• 22:49
  And it'll be good. I think it's sort of a lot of
• 22:50
  people sort of making sure they're racing well in their
• 22:53
  state champs to because the top three sort of get auto selected
• 22:57
  for nationals and nationals being in Perth, like you say,
• 23:00
  don't have 600 bucks to pay on flights just to get over there
• 23:02
  to do it. So yeah.
• 23:04
  It'd be interesting to see if the the people from the eastern
• 23:07
  states feel the same, whether like everyone will come or
• 23:11
  whether people will be selective with it.
• 23:14
  Or at least the the cards are in Perth.
• 23:16
  And for once. They had National Cross one year
• 23:20
  in Albany and I was training for it.
• 23:23
  Ended up getting sick and missing, missing it.
• 23:25
  But I thought that was my best chance because not only did
• 23:28
  people from the East Coast need to come all the way to Perth and
• 23:30
  then needed to travel 5 1/2 hours to get down to Albany.
• 23:33
  So I thought that would be. Half of them might have got lost
• 23:37
  on the way. Exactly.
• 23:38
  That was my best chance of doing all right.
• 23:43
  Did you see or hear about Brett Robinson?
• 23:45
  Potentially being injured and out of London last week, I think
• 23:50
  he announced that he had a little bit of a thing going on
• 23:53
  with his calf, but he was kind of frustrated because there was
• 23:56
  no immediate pain. He just come up on a scan, but
• 24:00
  it seems like he's back training.
• 24:02
  He's still unsure whether he's going to make the start line or
• 24:06
  not, but he's giving it a crack and seeing how the calf
• 24:08
  responds, so that's good news and exciting.
• 24:12
  Yeah. And is it Emil Caress?
• 24:13
  Is he? Also, did he withdraw?
• 24:16
  He's withdrawn, yeah. So it'd be interesting to see
• 24:20
  what happens there with like the pacing groups and stuff, because
• 24:23
  I think Emil would have been the top British athlete there.
• 24:26
  So the race kind of would have been set up for him.
• 24:29
  He would have had he would have been well looked after.
• 24:31
  So who's the next fastest Brit? Is it that Phil Sessman or?
• 24:36
  So apparently Phil's going really well.
• 24:39
  He ran 40K at like 3 O sixes or something the other week in
• 24:43
  training. But he did get beaten.
• 24:46
  He has got beaten a couple of times by a guy called Muhammad
• 24:49
  Muhammad. So last year at London it was
• 24:53
  Emil Muhammad and Phil. And I think that's kind of been
• 24:56
  the accepted order for a little while now.
• 24:59
  And is Jake Smith running? Isn't Jake Smith meant to be
• 25:02
  racing or. He is, yeah, as well as Alec, he
• 25:05
  as well. So there's a couple there kind
• 25:07
  of on the periphery of what you would say the top guys are.
• 25:11
  Yeah, it's going to make for a cool race.
• 25:13
  Yeah. And then you'd think that Brett
• 25:15
  would kind of naturally slot into there somewhere.
• 25:18
  Should be good good if you can make the start line.
• 25:21
  Yeah, should be well paced perhaps.
• 25:23
  But like, if you were in Brett shoes, would you like take the
• 25:27
  chance of actually flying over to London a racing, even though
• 25:31
  in the back of your head you mightn't be 100% or like you've
• 25:34
  missed a couple of weeks of training?
• 25:36
  Like would you actually go over and do that?
• 25:37
  Because then like when you come home, you're going to hear all
• 25:40
  like, oh, Andy's now turning it up on Brett and all this, like,
• 25:44
  is it really worth it? Yeah.
• 25:45
  I think you wouldn't do it unless you were feeling really
• 25:47
  fit and healthy because like what you don't, you don't stand
• 25:51
  to gain much, do you by doing it.
• 25:54
  I don't think unless there's some financial large financial
• 25:58
  incentive, but there's depends on the rates that you pick.
• 26:01
  Depends if he's paid to start on, to stand on the start line,
• 26:05
  or to stand on the finish line. Yeah, but like then if he does
• 26:09
  run London and he runs bad, will he have time to run another
• 26:13
  marathon to try and get the qualifier for Tokyo for the
• 26:16
  World Championships in Tokyo? Like do you move the goal posts
• 26:19
  and just say oh scrap London and try and get like one later on
• 26:23
  after it? When are they?
• 26:25
  When are the world champs in? September.
• 26:27
  September. But I'm not sure when the when
• 26:30
  the qualifying window and yeah. Sure.
• 26:33
  Yeah, wouldn't. Be far off wonderful.
• 26:35
  Like in terms of yeah, be like mid-May or something.
• 26:39
  But it's 26 there anyway, isn't it?
• 26:41
  So like, yeah, it's in season. Outstanding run.
• 26:44
  Yeah, yeah, you probably need to get in on ranking.
• 26:46
  Yeah, but. There'd probably be a fast, like
• 26:48
  I think there's a fast one in the Netherlands.
• 26:50
  Do you remember Kipton was going to do a fast one before he died?
• 26:54
  Rotterdam. Yeah, I'm pretty sure he might
• 26:56
  be able to get one of them. They're.
• 26:57
  All in around May though, aren't they?
• 26:59
  I think as the weather turns, I think all of a sudden it gets to
• 27:02
  that point where by the middle of April, end of April, you sort
• 27:05
  of the weather in Europe and North America's turned, I think.
• 27:10
  And then you're you're talking Southern Hemisphere races.
• 27:13
  And that's why I think Gold Coast is sometimes peaked.
• 27:16
  Yeah, I think the. Situation.
• 27:17
  I was actually listening to him earlier and he did say that
• 27:21
  like, it's not as though I can kind of back off now and then
• 27:25
  reload. It's like either London or
• 27:27
  nothing. So I'm just going to kind of
• 27:29
  push the training and hope it responds well and then we can do
• 27:32
  London. Or if not, then it'll be
• 27:35
  something later in the year. Like, it's not as if he's going
• 27:38
  to get something in a couple of weeks after London's London or
• 27:40
  bust. He might rock up the Ballarat
• 27:43
  then. Flights cancelled.
• 27:50
  Really caught him in Sydney. So I should, no, I should be all
• 27:52
  right. Come Belfry.
• 27:54
  Got after his one wonky car. That's it.
• 28:01
  I guess are we on to YouTube Diaries?
• 28:03
  Owen, join us. Take us through your video.
• 28:06
  Yeah, so. This.
• 28:07
  Well, I'm a. Big YouTube guy.
• 28:10
  So I watch a lot of it and this week I picked Clayton Young.
• 28:15
  So for people who aren't familiar with Clayton Young,
• 28:18
  he's AUS marathoner and he really sort of came into like
• 28:25
  everyone's view when he ran 2O8 in the Olympic trials in
• 28:31
  America. And then he was basically.
• 28:35
  So he trains with this other American called him Connor
• 28:37
  Mance. And then Connor Mance is the
• 28:40
  better runner on paper, but in that Olympic trial race, and
• 28:45
  Clayton Young actually had the better of him and people like he
• 28:49
  sort of let Connor Mance win. But yeah, he then went to Paris
• 28:54
  and he came ninth and Connor Mance got, I think it was a
• 28:58
  place or two ahead of him and always one place.
• 29:01
  Always one spot, yeah. But that whole Paris build and
• 29:06
  Clayton Young documented on YouTube and it's just so
• 29:09
  fascinating. They go into such depth.
• 29:11
  Like he literally lets the cameras follow him everywhere.
• 29:15
  And yeah, I know he's doing it again for his he's running
• 29:18
  Boston in a couple of weeks. So he's doing it again for
• 29:22
  Boston. I think it's every two weeks
• 29:24
  now. For Paris, it was every one
• 29:26
  week, but for Boston it's every two weeks.
• 29:28
  And in the last episode there like it goes, it's like he's
• 29:32
  literally wearing the new ASIC shoe.
• 29:35
  And yeah, he talks a little bit about it.
• 29:38
  But yeah, I'd highly, highly, highly recommend people to go
• 29:43
  and to go watch it. It's really, really good.
• 29:45
  He seems like such a nice person and two right, like he's he's
• 29:49
  he's someone that you feel like you want to you want to say do
• 29:52
  well. Yeah, yeah, he said.
• 29:54
  Like the underdog, you want them to really, really, really do
• 29:56
  well. Because he's so reflective as
• 29:59
  well, isn't he? And almost wears his heart on
• 30:02
  his sleeve and tells you about all his emotions and his
• 30:05
  feelings and brings you really inside and as a runner of a
• 30:10
  little bit of a different level to him.
• 30:12
  But you can kind of understand all these emotions and stuff.
• 30:16
  And then it's the the relationship with the coach as
• 30:19
  well. Like he's rarely bought into the
• 30:21
  YouTube series, hasn't he had the high stone?
• 30:24
  So it's quite insightful to hear his takes on on their training.
• 30:30
  Did he? Did Clayton Young run the?
• 30:33
  I think he ran the half the USA half marathon champs recently,
• 30:38
  didn't he? Yeah, and that is actually in
• 30:41
  the most recent episode he released.
• 30:44
  I think he wasn't like he's in the middle of a Boston build so
• 30:47
  his legs are pretty heavy. He still around like 62 mid or
• 30:51
  something or 60 too low. But I think, you know, women
• 30:53
  clicker sort of got dropped, didn't they?
• 30:55
  So that was sort of a bit bummed that they sort of couldn't mix
• 30:58
  it with the first few. Yeah, exactly.
• 31:01
  And yeah, that is that series is sponsored or supported by
• 31:05
  assets, isn't it? They kind of oversee the
• 31:08
  production of it, which I guess is why it's such high quality,
• 31:11
  because they've got bloody big budget and.
• 31:14
  That was the Paris build. This build is sort of it's a
• 31:17
  supported by Cadence. It's like US nutrition
• 31:22
  electrolyte, sort of that type of brand and stride, that thing
• 31:26
  you put on your shoes that because of your power output.
• 31:29
  Yeah, they sort of sponsor some of the book, so some sponsor
• 31:34
  some of the episodes. So yeah, it's not totally acid
• 31:36
  this time, but it's still like such a good quality.
• 31:40
  Like it's so good. It's.
• 31:41
  Cool. You see, if we had, if we had
• 31:43
  partners on board, we'd have to bleep these brand names out
• 31:46
  because they wouldn't be getting this exposure.
• 31:48
  But just going to give everyone the exposure for now.
• 31:54
  But yeah, that's my YouTube Diaries this week.
• 31:56
  No, I'm actually, I need to watch that episode.
• 31:58
  So I look forward to that. Do you know you want to give us
• 32:02
  the training week rundown? I can, yeah, yeah.
• 32:05
  So I'll sort of go through my week and recap the yeah, the
• 32:12
  usual, usual runs that I do as well as then yeah, do a bit of a
• 32:15
  deep dive on the sessions. So what?
• 32:20
  What days are we for the Monday? I've got 3rd of March.
• 32:24
  OK so yeah. So Monday I was working from
• 32:28
  home so we didn't get the usual commute I ended up doing.
• 32:33
  No public holiday. It was last Monday.
• 32:35
  Oh. That that is funny.
• 32:37
  I'm like, I'm like, why did I run it this time and not to
• 32:41
  work? Labour Day long weekend.
• 32:44
  That's right, WA day. Yeah.
• 32:46
  So thanks for the correction. So yeah, so I just literally
• 32:51
  just stuck my 240 minute runs together.
• 32:55
  Yeah, nothing too exciting. Just out and back for, yeah, 16
• 32:59
  KS for an hour, 17 bit over 440 per K And then Tuesday I was
• 33:06
  working from home. That's why I didn't run to the
• 33:09
  office. And so I just did my sort of 40
• 33:11
  minute run from home, so 8 KS, 439 per K.
• 33:18
  And then Tuesday night I had, we spoke about last week that Kenji
• 33:25
  was in town, the triathlete from Japanese runs for Race for
• 33:29
  Japan. He sort of coerced us into doing
• 33:33
  a session with him. So he's got the Geelong Half
• 33:37
  Iron Man in a couple of weeks time and he wanted to do, he
• 33:40
  sent me a couple of screenshots of these workouts at these 206
• 33:43
  and 207 marathoners are doing, knowing that I'm considerably
• 33:47
  slower than that, but saying that I reckon we can do this.
• 33:50
  And so, so it was three by three K in 845 is what he wanted to do
• 33:56
  at the track. And I sort of shared that with
• 33:59
  Raff and he's like, oh, you're in the midst of a marathon
• 34:02
  block. Like sort of just need to be a
• 34:03
  bit careful what you're doing. So why don't you do the first
• 34:06
  four laps together and then miss a lap and then you can do the
• 34:09
  last K. So you sort of do a broken.
• 34:13
  So I've sort of break the 3K up. So I do mile minute, minute rest
• 34:17
  and then a 1K and it was actually really good fun.
• 34:21
  So we sort of did that just before the front runner session
• 34:25
  because we knew that it would be a heap of traffic.
• 34:29
  And so yeah, did the 1st 1.6 K. So first four laps in 436, then
• 34:35
  the next and then rest of it and then 257.
• 34:38
  There's 3 minutes after each 3K Rep, so I took the three minute
• 34:43
  rest after the 1K and then another one point, another 4
• 34:46
  laps or 1.6 K and 437 minute rest, and then another 1K in
• 34:53
  252. And then I did the entire Then
• 34:56
  for the third Rep, I was actually feeling all right, like
• 34:58
  it didn't feel too taxing. So I just did the full 3K with
• 35:02
  Kenji, and that was in 845, so I think he went 840-6840 to 8:45
• 35:08
  for his 33 KS, which was pretty impressive.
• 35:11
  And yeah, I didn't feel too didn't feel too bad.
• 35:13
  It was sort of a pretty meaty session, running at paces that I
• 35:16
  wasn't sure if they'd feel too uncomfortable, but they felt all
• 35:20
  right. Yeah.
• 35:21
  So I remember when you first floated that idea to RAF was
• 35:25
  when we were having a coffee after one of the long runs,
• 35:27
  wasn't it? And you weren't too sure on how
• 35:31
  achievable 3 by 3K and 8:45 was. And I found it quite insightful
• 35:37
  that Raff was like, no, mate, one, you'll be able to do it.
• 35:40
  And two, you'll like you'll do it and you'll gain confidence
• 35:44
  from it because you'll kind of remove these doubts about
• 35:47
  uncertainties and stuff. So I guess was it the confidence
• 35:50
  booster you thought it might be? Yeah, definitely.
• 35:52
  Like, I mean, yeah, often we might do like say before like a
• 35:57
  three or a 5K, we'll do 1K reps sort of quicker than what we do
• 36:01
  them at threshold. So maybe closer to 2:50 to 2:55
• 36:06
  sort of pace. And so I sort of thought, gosh,
• 36:09
  if I'm running, you know, mile reps at that same pace or
• 36:13
  further, that that's going to be too hard.
• 36:16
  So yeah, so it was sort of nice to know that that's possible.
• 36:19
  And yeah, we sort of, we sort of landed in a happy medium.
• 36:22
  I wanted to have two laps rest and rest like, you know,
• 36:25
  probably only need one. And yeah, ended up having a
• 36:27
  couple of laps rests and then doing the last one.
• 36:29
  Yeah, it felt really good. And it's just good fun, sort of
• 36:32
  hard. You sort of get pretty pumped up
• 36:34
  for those sessions when you know you're really gonna suffer quite
• 36:37
  a bit. So I was sort of, I was happy
• 36:39
  once, yeah, once I got it done. Any any caffeine tablets.
• 36:43
  I had it afternoon. Yeah, I did have an afternoon
• 36:46
  coffee knowing that I, yeah, needed the extra, extra hit.
• 36:53
  But yeah, how about you guys? Because you you both had the
• 36:55
  regular session and it was the pyramid, wasn't it?
• 37:00
  Yeah, and you can tell us about it.
• 37:04
  So yeah, our session was a lot different.
• 37:09
  So we had a mile, which is 1600 meters, then we had two-minute
• 37:15
  break, then 1200 meters, then 90 seconds break, then 800 meters,
• 37:21
  60 seconds break, 400 meters. Then we jogged the lap and then
• 37:26
  we worked our way back up. So 400 meters, 60 seconds break,
• 37:30
  800 meters, 90 seconds break, 1200 meters, 2 minute break.
• 37:34
  And then you finish on the mile again and the whole the mile,
• 37:39
  whatever you hit for the mile, you tried to cut 2 seconds for
• 37:42
  the 1200. And the same case you try and
• 37:45
  cut 2 seconds for the 800 and you try and then cut another 2
• 37:48
  seconds for the 400. So yeah, the whole session felt
• 37:52
  pretty good that in the last mile I sort of tried to push it
• 37:56
  on a little bit because again, yeah, I felt really, really
• 37:58
  good. So I was pretty happy with this
• 38:01
  session. Like it's actually you cover a
• 38:04
  deceiving amount of distance in that session.
• 38:06
  So for 35 minutes work, like we nearly covered like 9
• 38:10
  kilometers, which you wouldn't think just by looking at it or
• 38:13
  Sam. Yeah, I felt really, really
• 38:15
  good, which is good. That was the the pace is
• 38:22
  dropping down as the distances got shorter was all well and
• 38:25
  good on the surface of things. But then when Ben said Ben Green
• 38:29
  like the kind of the coach who's looking after the track
• 38:31
  sessions, he was like, and then when you're going back up, try
• 38:35
  and take that whole set another 2 seconds quicker than when you
• 38:39
  went back down. And that was pretty daunting.
• 38:42
  And I think my maths was going out the window going back up.
• 38:46
  And I'm kind of glad it was because it meant that I didn't
• 38:49
  realise if I was slipping off paces or not.
• 38:52
  But I think because a lot of the boys were racing who would
• 38:55
  usually be in this kind of front path on the track with us going.
• 39:00
  So it was just me and you. I think towards the towards the
• 39:04
  end of it, wasn't it? And maybe one other, but that
• 39:08
  made it a little bit more difficult as well.
• 39:10
  And then especially when you put like 6 seconds into me in the
• 39:14
  last mile. Yeah, I feel like on the way
• 39:18
  back up it's a lot easier because you get more recovery if
• 39:21
  you get me. So after the 100 you have like
• 39:23
  90 seconds, which, yeah, I just felt really good at that track
• 39:28
  session, which is nice leading into like a race week.
• 39:32
  That's good because that session is pretty hard, Like you're
• 39:34
  getting quicker and quicker. And therefore, I know the reps
• 39:37
  sort of get shorter, but if you overreach in that session early,
• 39:42
  you're sort of fairly flooded with lactate.
• 39:44
  And then you've got these long reps and you know that like that
• 39:47
  12 and 1600 like they can be. I think you had that.
• 39:51
  Do you remember one of the 1600s, didn't you?
• 39:53
  One where you were just absolutely rinsed by that last
• 39:57
  Rep? Yeah, I remember I gave it a lot
• 40:00
  in the 800 and then the 1200. I died to death.
• 40:03
  And then for the Mile, you're literally just hanging on for
• 40:05
  dear life. Yeah, and it's just not that
• 40:08
  enjoyable. Yeah.
• 40:09
  So I've had similar, I'd not finished that session before,
• 40:12
  like I tried to be too aggressive too early, whack
• 40:15
  those four hundreds or the 800. Yeah.
• 40:18
  And if you do that second, the 800 on the way up too hard.
• 40:23
  Yeah, I didn't. I DNF the session.
• 40:25
  So if you're feeling good by the end of that, you obviously
• 40:28
  that's a good sign. And then we just had the usual
• 40:34
  4K cooldown. Was it?
• 40:35
  Yeah. Yeah, just their usual, yeah,
• 40:39
  usual, usual cooldown. I cut my cooldown short.
• 40:43
  We lost power at home. So I was, I was hightailing it
• 40:47
  to to get back home. And yeah.
• 40:50
  And that that was, that was that.
• 40:53
  Then you couldn't even get a shower once you got home.
• 40:56
  We ended up going to my my parents, so they they bailed us
• 41:01
  out, thank goodness. So they took us in, but we had,
• 41:03
  we had hot water, but we didn't have any electricity.
• 41:06
  So we packed up the the kitties and went to mum and dad's.
• 41:09
  Which is why you probably see a strange commute for me for the
• 41:13
  next day because we, I dropped Aurora at school and then
• 41:16
  commuted in from, from there on the Wednesday.
• 41:19
  And then, yeah, Wednesday night, if I'm feeling up to it, I run
• 41:24
  steady on a As for my second run on a Wednesday.
• 41:27
  So I just ran nine KS at 344 per K.
• 41:32
  So just getting that little bit quicker, sort of that steady
• 41:35
  pace that we tend to run when we run together.
• 41:39
  What about you? What did you guys have on the
• 41:41
  cards for Wednesday? I actually went up to the to the
• 41:44
  shop run the the running centre. I started this well, restarted
• 41:50
  this shop run and it kind of coincides with kind of the easy
• 41:54
  pace that I'll be doing on a Wednesday evening anyway.
• 41:57
  So it's just like 3K to jog up there.
• 42:00
  And then it kind of just helps doing the 60 minutes with other
• 42:04
  people than solo because that Wednesday run is a bit grim on
• 42:08
  the back of a tough track session.
• 42:11
  But it was actually, it was a weird one, this one, because I
• 42:14
  was, I was feeling very fatigued as we're running like 5 minute
• 42:20
  kilometers and I was looking at my heart rate like, yeah, this
• 42:23
  kind of says it's not not too easy either.
• 42:26
  And then we get down the bottom of Kings Park about 20 minutes
• 42:31
  into the run and I was like, shit, I'm starting to feel a
• 42:33
  little bit light headed said to the group, I'm just going to
• 42:36
  have a, a toilet stop, but we I'll, I'll catch back up to you.
• 42:41
  And then as I'm stood there having a wee, I was like, Jesus,
• 42:44
  if if there was like a scooter or something around, I would
• 42:48
  jump on it and get that home because this doesn't feel too
• 42:52
  healthy to get home from here like this.
• 42:54
  And then, yeah, I proceeded to get dropped by the group even
• 42:58
  that I could see them like 30 seconds ahead because I just had
• 43:01
  a quick wait and I was like, yeah, I'll just catch latch back
• 43:05
  on. It's 5 minute K pace, whatever.
• 43:07
  I just stride up. And yeah, they, they just
• 43:09
  started running away from me and I was praying for a, a water
• 43:14
  fountain to come. And seemingly along that stretch
• 43:17
  from the bottom of Kings Park back towards CBD, there was just
• 43:21
  a 00 tap. So then when I meant when I
• 43:27
  actually got back into the flat, I was said to Becky like, oh
• 43:30
  shit, I thought I was going to pass out then.
• 43:32
  And then I found myself I just needed to lay on the floor like
• 43:38
  be horizontal. So I was like ready, stripped
• 43:41
  down, I'm ready to get in the shower.
• 43:42
  But I was like, Nah, I can't even get in the shower yet.
• 43:44
  Lay on the on the bedroom floor, on the carpet.
• 43:48
  And she's like. Like a.
• 43:52
  Love story, but she's feeding me and she's she's saying how many
• 43:58
  fingers am I holding up? Because that's how dazed that
• 44:01
  must have been appearing. Like you'd run a marathon.
• 44:06
  Yeah, and at that point I was like, right, I literally said on
• 44:10
  the podcast last week, biggest week ever, mileage, I'll be
• 44:13
  hypersensitive to my body, blah, blah, blah.
• 44:16
  So I was like, OK, definite rest day Thursday.
• 44:19
  Like this is black and white. And then it comes to like 4:00
• 44:23
  PM Thursday. I was like, yeah, I think I'm
• 44:25
  going to go to the session tonight, actually.
• 44:28
  You didn't clear Ryan. Ryan, were you just like under
• 44:31
  fueled or why did you feel that? Bad, I think, I don't know.
• 44:35
  I think it was more hydration than fuel because I don't
• 44:38
  usually struggle with the fuel and element and eating.
• 44:41
  I'm I'm very aware of that. But sometimes on the hot days,
• 44:45
  if I'm in the office, like I don't drink as much as I would
• 44:48
  if I'm sat at home or I don't know, like maybe just haven't
• 44:52
  put enough water away. And I've been haven't been
• 44:55
  having the electrolyte tablets as much either.
• 44:58
  I know Thursday was back into the mid 30s OK Was Wednesday
• 45:01
  maybe getting warm as well? I.
• 45:03
  Think it was sticking humid? Yeah, Gee, so well, and Jelly in
• 45:08
  the oven. Yeah, there was.
• 45:09
  There was some under 17 females in that group that were just
• 45:13
  peeling off into the distance as I was crumbling.
• 45:19
  Well, that's not good. Not where you want to be.
• 45:24
  But thankfully that that was the midweek dip and then we brought
• 45:27
  it. We brought it back home.
• 45:29
  I was feeling a bit the same to be like not to that extent, but
• 45:32
  I do remember is yeah, feeling pretty in a bit of a hole by
• 45:37
  this stage. Thursday AMI just went for seven
• 45:43
  K easy run in the morning and then was down at late Monger in
• 45:49
  the afternoon and yeah, just to lap in the lake for a warm up.
• 45:54
  And then we the session we had and yeah, Ryan and I did
• 46:00
  together was the five by 1500 metres with a 92nd sort of walk,
• 46:06
  walk, jog recovery, very light jog recovery.
• 46:09
  So I think the intention of this is sort of at or slightly above
• 46:14
  threshold. So in terms of RPE for that, for
• 46:19
  us, we sort of get given like an instruction of about 8 out of
• 46:22
  10. I sort of know roughly what my
• 46:26
  sort of threshold heart rate should be.
• 46:28
  So I sort of run a bit to heart rate.
• 46:30
  And the loop we do is not this perfect path, is it?
• 46:33
  So we sort of have to, we loop behind a bowling alley.
• 46:36
  We're on a bit of grass and there's a bit of sand and stuff.
• 46:38
  So it's not the quickest loop but.
• 46:40
  But yeah, it didn't feel too bad.
• 46:44
  Would you say? The.
• 46:46
  The threshold prescription relates in terms of like a race
• 46:50
  pace. You would compare it to half
• 46:52
  marathon most accurately. Yeah, I think so, Yeah.
• 46:56
  And I think given we only do one workout and with, with some of
• 47:01
  these where it's not for, for us for half marathon, perhaps not
• 47:05
  for everyone, because for other people it might be closer to
• 47:08
  their 10K. Because the sort of threshold is
• 47:10
  like is often referred to as like the pace you can maintain
• 47:15
  for an hour. And so given we're running just
• 47:18
  over an hour, you know, we're running for 1/2 marathon, 98 or
• 47:22
  99% of threshold. So it's about that sort of pace
• 47:25
  you can hold for an hour. And so, yeah, for us, it best
• 47:31
  approximates to about half marathon pace.
• 47:32
  But the issue is for that sort of loop, and it was like 30 odd
• 47:35
  degrees when we did it sort of can't entirely just run to pace.
• 47:38
  So we're ready. I was running a bit to a bit to
• 47:41
  heart rate and a bit to feel. I was pretty tired by this
• 47:43
  stage. We're sort of digging ourselves.
• 47:45
  Ryan and I are digging ourselves a bit of a hot marathon training
• 47:50
  hole. So that felt a bit difficult.
• 47:53
  But yeah, happy to get through it.
• 47:55
  How did you find it, Ryan? Yeah, it wasn't too bad in the
• 47:59
  end, considering the calamity of the day before and the fact that
• 48:03
  a text graph actually and said I was going to have a rest day.
• 48:06
  And then he was probably seeing my Strava thinking what on earth
• 48:10
  you're doing 5 by 1500 meter reps in 34° for them.
• 48:16
  But yeah, I got through it with relatively OK splits and knew
• 48:21
  that I would be going into Friday with an actual rest day
• 48:24
  and some quality work behind me, so I was happy about that.
• 48:29
  I guess it was a little bit difficult, wasn't it?
• 48:31
  Because the 1st 500 meters was a bit of a stiff headwind, and
• 48:36
  then by the time we turned for the second-half of the Rep, you
• 48:39
  kind of just cruising back to the end point and chasing the
• 48:44
  split almost because you've been running into a headwind.
• 48:47
  So you just couldn't really get into a proper rhythm.
• 48:49
  But unlike the man who was doing his last major session before
• 48:54
  the race, here seemed to RIP it a little bit.
• 48:57
  Yeah, how do you find it on? Yeah, so I done mine in the
• 49:01
  morning. I seen the weather and I didn't
• 49:07
  really fancy doing it. I for anyone who doesn't know
• 49:10
  me, I don't really run well in the heat.
• 49:13
  I seem to cook myself a lot. So, umm, whenever I get a chance
• 49:17
  to run in the morning, I saw, well, I took this chance anyway.
• 49:20
  So umm, yeah, I got up a little bit early before work and umm, I
• 49:25
  went to a grass track and umm, yeah, like I had different
• 49:29
  instructions to you guys. So I still had five by 1500
• 49:34
  meters off 90 seconds rest. But my first third and 5th Rep
• 49:39
  had a 62nd pick up between 2:00 and 4:00 minutes.
• 49:45
  So in the middle of the first Rep, when I seen two minutes on
• 49:48
  the watch, I sort of picked it up for a minute, sort of to
• 49:51
  mimic a race, like a surge and like trying to let my body deal
• 49:55
  with the lactate, the bill of lactate in the muscles.
• 49:58
  So yeah, I, I felt really, really good.
• 50:03
  I could have done another two or three in this session.
• 50:05
  So yeah. As well, right What what you
• 50:09
  Your paces were pretty solid for them as well, weren't they?
• 50:13
  What you did the 1500s in? Yeah, my my last one was a 430,
• 50:18
  so 3. Minutes K pace.
• 50:21
  Yeah, yeah, yeah. And yeah, felt in control the
• 50:24
  whole time, which is promising. So yeah, another B plus session
• 50:30
  ticked off. You've been training with Roof,
• 50:32
  Chap and Gasset. Yeah, some heat training that
• 50:41
  red blood cells are finally coming true.
• 50:44
  What shoes did you wear on the grass track?
• 50:47
  I wore the ASIC Metaspeed Sky plus.
• 50:53
  It's my old my old race day shoe and I mix between.
• 50:59
  I probably should have worn the New Balance Supercomp trainer
• 51:03
  because I feel like that's pretty similar to my race day
• 51:07
  shoe, which is the Supercomp V4 from New Balance.
• 51:11
  So it's sort of like the best thing I have to like training in
• 51:14
  a my race day shoe. If you get me to know, like know
• 51:16
  what it feels like because I haven't, I haven't touched that
• 51:20
  shoe since Maragami the half. It's just hard sometimes on the
• 51:24
  grass I find. Like if you wear anything too
• 51:27
  stacky it's I start hurting my hemis and things start hurting.
• 51:31
  I feel like you start slipping a bit on the track or it gets too
• 51:33
  spongy or a bit sensitive when it comes to finding a good shoe
• 51:37
  for the track. Yeah, and that's the only
• 51:39
  downside to that Supercom trainer.
• 51:41
  It is a big, big shoe. Like there's a lot of foam in
• 51:43
  it. So the Meta Speed was probably a
• 51:45
  better shoe for that session. Yeah.
• 51:48
  Did you find that your body pulled up a little bit better
• 51:51
  off doing the session on the grass rather than on the
• 51:54
  concrete or on the normal track? Yeah, if I had my own way, I'd
• 51:59
  train on the grass track the whole time to be honest.
• 52:01
  You just pull up so much better. Like it's not near as fast but
• 52:07
  it's the impact is way less than the turn track.
• 52:11
  And then, yeah, Friday I just ran 8 1/2 KS, 4 1/2 minutes per
• 52:18
  K Yes, that's right. First, yeah, that was in the
• 52:22
  morning and then I was off work. Friday I was looking after the
• 52:27
  20s over the weekend, so houses away, houses in Aurora were
• 52:32
  away. So I called in a favour with mum
• 52:35
  and dad and went to their house in the afternoon and they were
• 52:38
  looking after the 20s. And I went out for just an hour,
• 52:41
  easy hour in the arvo for 12 KS, 446 per K.
• 52:46
  And then Saturday morning was the 20s were snoozing at mum and
• 52:52
  dad's. I joined the Kings Park group
• 52:55
  for the session there for the Saturday morning tempo.
• 53:01
  So yeah, 3 1/2 or 4K warm up into we had two by 19 minutes.
• 53:09
  The main group had two by 19 minutes at tempo with a 2 minute
• 53:16
  like floats recovery. So tempo is sort of probably
• 53:21
  more akin to like marathon effort.
• 53:25
  So 7 out of 10 is the RPA we get given versus sort of eight for
• 53:29
  threshold. So RPA being like your relative
• 53:33
  perceived effort and then the float and the, the loop we got
• 53:39
  given in Kings Park on Saturday was like notoriously tricky.
• 53:43
  I found. I think the weather was a bit
• 53:46
  average, like it's pretty humid. And the loop itself, like there
• 53:49
  was a lot of elevation in the in a short period of time.
• 53:52
  So we're doing these 3 kilometer loops and I was feeling pretty
• 53:57
  bin, so I sort of wasn't super motivated to push too hard.
• 54:02
  So sort of just more or less got it done.
• 54:05
  Yeah, not much more really to say.
• 54:08
  I just remember it being one of those sessions where I just was
• 54:11
  happy I got it done. 40 minutes of sort of work at that, sort of
• 54:14
  seven out of 10 happy I did it. How about?
• 54:17
  You guys, I think was Saturday very much business for you
• 54:21
  because I remember when you turned up, I didn't really, I
• 54:25
  could tell you weren't really in the mood for speaking and just
• 54:28
  turned up, warmed up, done, done your strides, done your
• 54:32
  stretches, straight into the into the wraps.
• 54:35
  And then, yeah, you were chapped up afterwards.
• 54:39
  Yeah, I think I was. I was just real tired.
• 54:41
  I think it was probably just particularly I was, yes, I was
• 54:45
  struggling. I think I sort of lack of bit of
• 54:47
  a lack of sleep and feeling the effects of training for a couple
• 54:51
  of weeks. I didn't have much pop.
• 54:54
  It was a. It was a strange loop though,
• 54:55
  wasn't it? With the the hill in that 3K was
• 55:00
  maybe 808 hundred meters or AK of it do you think?
• 55:03
  Yeah. Yeah.
• 55:04
  Probably in the K of climbing, yeah.
• 55:06
  Got pretty steep. So it found like in that in
• 55:11
  those nights in the 2 by 19 minutes, I think we went up with
• 55:15
  four times maybe and every time we went up with the response
• 55:19
  that I was getting back from the stride was just less than that.
• 55:23
  Yeah, yeah, I battled. How about you?
• 55:26
  You had a you were just tapering.
• 55:28
  Hey, Owen, by this stage. So you had a shorter workout.
• 55:31
  You just did the first half and. So I had a reduced session.
• 55:34
  So instead of the two you had 19 minutes?
• 55:37
  Wasn't it 2 by 19? Yeah, I had like 1 by 20 minutes
• 55:42
  and then I had a 2 minute jog and then I done 6 by 1 minute.
• 55:48
  Like hard 45 seconds float. So again, just to get the legs
• 55:54
  sort of moving at a reasonable pace.
• 55:58
  And yeah, that was my my Saturday.
• 56:00
  I think that the like the hilly tempos just get you so strong
• 56:04
  though, because prior to this year, I've never really
• 56:07
  consistently done anything on hills.
• 56:10
  And if I had ever, it would only have been like short hill
• 56:14
  strides or short hill reps more for like the power elements
• 56:18
  rather than like strength continued running over hills.
• 56:23
  And yet I enjoy it because it takes away the pace.
• 56:27
  You're not looking at your watch because it's completely
• 56:29
  irrelevant what pace you go. And it's all all about that
• 56:33
  consistent feel of like you say, the seven out of 10 range.
• 56:38
  So you're not worrying about our should be running this Rep in X
• 56:43
  pace and comparing to the last time or whatever because it's
• 56:47
  literally just a hard effort up the hill.
• 56:49
  And as the weeks go by, it just gets you so fit, doesn't it?
• 56:54
  Yeah, I agree. And then Sunday it was we had
• 57:01
  two hours, 15 for our long run, but it was split with 30 minutes
• 57:04
  easy, 75 minutes steady, 30 minutes easy.
• 57:07
  So very much the same sort of workout than what we did two
• 57:12
  weeks ago. So there was, we had a couple of
• 57:15
  fallen soldiers, Adam was away and Alan was tapering.
• 57:19
  So there was just three of us and as Ryan, myself and and
• 57:24
  Harry and Harry done his best to dig himself a pretty big
• 57:27
  training hole. So he sort of wasn't much for
• 57:29
  company, was he? Sort of.
• 57:31
  I mean, I think he admitted he spoke about 5 words in about 20
• 57:34
  kilometers. So I think Ryan and I had a good
• 57:38
  chat. I was feeling good by this
• 57:39
  stage. I'd put myself to bed pretty
• 57:41
  early on Saturday night and felt a bit more recovered come
• 57:44
  Sunday. So, yeah, I felt good on that
• 57:47
  run. Healed appropriately, was pretty
• 57:51
  hydrated and yeah, I really enjoyed it.
• 57:54
  It was sort of the weather sort of turned a bit.
• 57:56
  You know, it was that bit of a cooler change Sunday morning.
• 57:59
  And yeah, we did that same loop of around the bridges, around
• 58:03
  the the sort of extended bridges loop.
• 58:06
  Would you if you could, rather than just having gels be having
• 58:11
  bottles on a run like that? If it's warmer, probably.
• 58:15
  I think you finished the run probably in a better spot if
• 58:19
  you're better hydrated. So yeah, like, I mean, that's
• 58:23
  the same for races. Like if I I'll, I'll attach some
• 58:26
  gels to the pop tops. But if I have the option of
• 58:29
  trying to get in like a carbohydrate mix with water, I
• 58:34
  think I, yeah, I think it's better if I can, if I my sweat
• 58:38
  rate's reasonably high and it's the same for the long run.
• 58:40
  If I can drink some more stuff, I will.
• 58:42
  But yeah, I've just carried one of the sort of squeezy bits, you
• 58:48
  know, containers, water carriers with me.
• 58:50
  I probably could have carried 2 if I was a bit more organised.
• 58:53
  But but yeah, I just had that +2 gels and that was me do.
• 58:57
  You remember when I I said to you mid run about or like we're
• 59:01
  not looking at what each K is, but I bet you it'll come out
• 59:06
  like very similarly 3454546 whatever did you did you
• 59:11
  actually see we we fluctuated quite badly.
• 59:14
  Oh. Shit, really.
• 59:20
  Must have been getting a little bit excited without realizing
• 59:24
  because there's like a high of maybe 357 in there and then a
• 59:31
  336, but I don't know if that's just the GPS jumping around or
• 59:35
  what. Blame the GPS, but yeah, it is
• 59:37
  pretty very. I certainly didn't fail that
• 59:41
  though, did it? And I felt that we just felt
• 59:43
  like we were chilling. Yeah, and well and you're using
• 59:46
  heart rate a lot as well, weren't you?
• 59:48
  You went looking at the. Pains.
• 59:50
  No. Yeah, I was just running to
• 59:51
  heart. Right.
• 59:51
  And how about you? And you had a not a small awake,
• 59:54
  a small. So I had a nice little Lion and
• 59:58
  I got out with another quality Perth runner, Thomas Stedge, and
• 1:00:03
  we just done, he's sort of come building back from injury.
• 1:00:05
  So we just done the usual sort of a 90 minute loop around Perth
• 1:00:09
  and then we think about use for coffee.
• 1:00:12
  After very nice. And for me, for me that was 137
• 1:00:17
  kilometres. Oh.
• 1:00:19
  Shit still got big weight. Still, yeah.
• 1:00:21
  But now this week's going to be nearly half that.
• 1:00:24
  Yeah. What about you, Dean?
• 1:00:25
  What was your case there? Well I went out for an easy
• 1:00:28
  double in the arvo to to nudge just over 160 so.
• 1:00:33
  I think we were encouraging each other on the 30 minutes easy on
• 1:00:40
  on that Sunday morning run when we say was anyone fancy in a
• 1:00:44
  double? You see what Harry did?
• 1:00:46
  Yeah, so I was the only one who didn't double on Sunday, which
• 1:00:50
  is just crazy. But I think like a double
• 1:00:53
  wouldn't be too bad because it's what sort of like flush out the
• 1:00:57
  legs. Yeah, yeah, mine.
• 1:00:59
  Is actually all. Right.
• 1:01:01
  Yeah, I didn't feel too bad this morning to be well, maybe by
• 1:01:05
  this afternoon the truth will be in the track tomorrow.
• 1:01:13
  Yeah, so you got your magical 160 it.
• 1:01:17
  Just fell out as 160. Just so happens.
• 1:01:24
  What about you, Ron? I think for me was 136.
• 1:01:29
  So yeah, that's the training week.
• 1:01:31
  Anyone got any reflections or comments on that before we move
• 1:01:35
  on? I guess that was a pretty good
• 1:01:39
  as best as a final week leading into a tape that you could wish
• 1:01:43
  for. Yeah, like it's still got loads
• 1:01:45
  of quality and I sort of near the end of it, I sort of ease
• 1:01:48
  back the was the longer and obviously cut that a lot.
• 1:01:52
  So hopefully I'll start the legs will start feeling fresher now.
• 1:01:56
  And yeah, that's it. Good stuff.
• 1:01:59
  Well on to the peak PB. As I said, we did get 2
• 1:02:02
  submissions so I will fire them off at you guys and then we can
• 1:02:08
  we can discuss. So we had Catherine Wass come
• 1:02:12
  through in the DMS. Now I'm not sure if she's
• 1:02:15
  potentially based in Hawaii, which.
• 1:02:17
  Is, yeah, yeah. Go on.
• 1:02:20
  X Perth, yeah, sorry. X Perth and relocated to Hawaii.
• 1:02:24
  Yeah. Yeah, that's pretty cool.
• 1:02:27
  Now notably, none of these PBS come from Hawaii, which isn't
• 1:02:30
  really too much of a surprise I guess.
• 1:02:34
  I imagine it's not ideal running conditions over there, but so
• 1:02:38
  she's got 5 Ki mean and they're all very good PVS as well.
• 1:02:43
  To be fair, 5K is 1741 around the track.
• 1:02:48
  We've got 10K presumably on the road because it was in Frio in
• 1:02:53
  3712. We've got Bunbury Half in one
• 1:02:57
  1955 and we've got Melbourne Marathon in two 4915, so they're
• 1:03:05
  pretty hard to split I reckon. I I Is the half marathon one of
• 1:03:11
  the better ones now? I reckon, yeah, I reckon the
• 1:03:15
  marathon's the best one because just because it's a marathon for
• 1:03:20
  one. Like obviously how tough that
• 1:03:22
  event is, but I mean 1741's quick as well.
• 1:03:26
  Yeah. What's the rule for the
• 1:03:30
  marathon? The rule for the marathon is you
• 1:03:32
  double your half and add 7 minutes.
• 1:03:34
  That's it normally. But that that's, that's sort of
• 1:03:39
  like that's sort of like bonus sort of I thought that was
• 1:03:42
  applied sort of, you know. Up the pointy end.
• 1:03:46
  Yeah, at the pointy end of sort of, you know, males.
• 1:03:48
  I mean, admittedly, though, if you're incredibly aerobic, maybe
• 1:03:51
  it still applies. So yeah, that is a bit of a
• 1:03:54
  rule, a bit of a rule of thumb. I mean by the way as well, she's
• 1:04:00
  she's broken some good barriers as well.
• 1:04:02
  Like for with the 5K she's sub 18, the half she's just broke
• 1:04:07
  120 and with the marathon she's broke 250.
• 1:04:10
  So she's on on the right side of these barriers, but that doesn't
• 1:04:14
  help us leaning towards which is the best.
• 1:04:18
  Because they, well, I feel like Melbourne would be like, I can't
• 1:04:21
  imagine Bunbury being a yeah. Definitely Yeah.
• 1:04:25
  No, I know what Melbourne would be.
• 1:04:28
  Offer a better, Yeah, opportunity to run a faster time
• 1:04:32
  than Bunbury without. But saying that is Bunbury,
• 1:04:35
  would that be like a full 21.1 kilometres?
• 1:04:39
  No, I think I need to check, but I wouldn't.
• 1:04:42
  I would expect Bunbury to be certified, yeah.
• 1:04:44
  I mean, let's look at it this way.
• 1:04:46
  The 5K is better than the 10K, isn't it?
• 1:04:48
  Yeah, yeah. Is it?
• 1:04:50
  Because she's she's 2 minutes 20 inside sub 20 just on the 5K and
• 1:04:56
  then two minutes 40 sub 40 on the 10K.
• 1:05:00
  So the 5K wins there. And then you're saying that the
• 1:05:04
  half is stronger than the marathon?
• 1:05:07
  Well, yeah, just going because it's in Bunbury.
• 1:05:12
  Because it's in Bunbury. Put that, put that half in
• 1:05:16
  Melbourne and she's yeah, yeah, 70 yeah, like.
• 1:05:20
  Yeah, it's probably, yeah, maybe it's worth, Yeah, 117 and then
• 1:05:24
  one seven. And then if you compare 117 to
• 1:05:27
  two, 49117 versus any of those, PBS would be strongest, right?
• 1:05:33
  Yeah. Yeah, but it's not what it's
• 1:05:35
  worth. It's what it is.
• 1:05:37
  Yeah. Well, no, because I thought we
• 1:05:39
  were allowed to. Contextualizer.
• 1:05:42
  Contextualize, yeah, yeah. Because it's the same with it's
• 1:05:46
  if the five KS attract PB versus Rd. which I think it depends on
• 1:05:50
  the year that those were run because I feel like Rd.
• 1:05:53
  PBS to track PBS now. Like Once Upon a time it was
• 1:05:57
  sort of accepted that the track's faster than the road.
• 1:05:59
  But nowadays with the Super shoes, it's sort of, you know.
• 1:06:03
  Put the road nearly faster than the track, yeah.
• 1:06:06
  Yeah, should have dug this track result up as well to see if if
• 1:06:09
  that was like a women's only race on the track or if she was
• 1:06:13
  solo. It's different from sitting on
• 1:06:16
  the back of five people, isn't it?
• 1:06:18
  Yeah, or if it's in, hopefully it gets free.
• 1:06:20
  Strive for me. Yeah, yeah.
• 1:06:23
  Cheney Boston 25 S the The marathon could come back on this
• 1:06:29
  one. But while you use a set learn on
• 1:06:31
  the half, I'll go with the 5K just to be different because a.
• 1:06:35
  Lot of the half, about the half, and then it all gets written in
• 1:06:39
  Boston. If the 5K, if the 5K was set in
• 1:06:43
  a strive meet in Perth on that windy track, I'm saying the
• 1:06:47
  track 5K is better. Particularly if it's in January.
• 1:06:52
  That's where 15 flat. What if she runs a new marathon
• 1:07:00
  PB in Boston? What's the conversion for the
• 1:07:02
  Boston Hills? Oh yeah.
• 1:07:05
  I mean, it's probably 250, right?
• 1:07:08
  You run 250 in Boston because, isn't it?
• 1:07:10
  It's not unless you get a really nice favourable wind.
• 1:07:14
  I think that's hard, right? Yeah, yeah.
• 1:07:16
  Because I think every so often you can get a tailwind the whole
• 1:07:20
  way, but that you're extremely fortunate if that's the case.
• 1:07:23
  Yeah, OK. So we'll, we'll draw a line
• 1:07:26
  under that one for now. And then the second submission
• 1:07:30
  actually came through from a guy who I used to run with in my
• 1:07:34
  club in the UK, Jack Poland. So I will have some context on
• 1:07:40
  these runs. I was probably just behind them
• 1:07:43
  on on most of them at the time because I was seemingly personal
• 1:07:47
  pacemaker for a while and he just out kicked me at the end.
• 1:07:51
  So we've got a 5K Actually, no, I'll give the 3K as well as
• 1:07:55
  three KS in the conversation. We've got a 3K of nine O 5 which
• 1:08:00
  was on the track. We've got a 5K of 1514 which is
• 1:08:06
  on the road. We've got a 10K of 3238 also on
• 1:08:13
  the road and a half marathon of 7414 obviously on the road
• 1:08:22
  again, there's not much in it. Do you want me to?
• 1:08:25
  The 3K and the five Ki think line up pretty well, don't they?
• 1:08:28
  The 905 and the. 1540 I mean, the context of the half is that
• 1:08:34
  it was in Finland, which is quite bizarre.
• 1:08:37
  And the only reason the reason he was there is because he went
• 1:08:40
  to support his mate who was doing the marathon.
• 1:08:42
  So he decided he would jump in the half and he he ran. 7414 But
• 1:08:48
  I do think in my opinion is 5K is probably the strongest.
• 1:08:54
  But that was on, yeah. So the 5K is on a course which
• 1:09:00
  everyone seems to run their PBS on.
• 1:09:02
  It's mid Cheshire, so it's essentially a mile downhill and
• 1:09:07
  miles slightly back uphill. And then you get the last mile
• 1:09:11
  again, so you come downhill twice.
• 1:09:13
  So everyone, everyone runs fast there.
• 1:09:16
  What are you trying to say? I'm trying to say it's illegal.
• 1:09:22
  But. It was it was legal for whilst
• 1:09:25
  my 5 KP. Thanks for writing in Jack, but
• 1:09:27
  your pay beta your best. Pay beta 22.
• 1:09:32
  That was a good year for him. Yeah, came out again flying,
• 1:09:36
  didn't he? That was that was when I came on
• 1:09:38
  the scene and he realized he needed to stamp his authority on
• 1:09:41
  the club. And he just came out of nowhere.
• 1:09:43
  Yeah. Fair play time.
• 1:09:45
  Yeah. Like 1514, that's a good 5K
• 1:09:48
  time. Yeah.
• 1:09:49
  And we, we were together, I ran 1527 on that same day and we
• 1:09:53
  were together until 3.8 K or so and then just watched him sail
• 1:09:58
  off into the distance as as he ran down that very steep hill.
• 1:10:06
  Now I would I would go to 5K as well.
• 1:10:08
  To be fair. We aligned on that one.
• 1:10:11
  Yeah. Yeah, and now we're into double
• 1:10:15
  trouble. So, Dean, let's hear it.
• 1:10:17
  What you got? I was saying before, look, this
• 1:10:20
  isn't a, this isn't a strength of mine.
• 1:10:25
  Because you're so used to sitting on the fence.
• 1:10:27
  Yeah, I've got. I've written a few, but I'm
• 1:10:31
  start and I'm starting with the the maybe softest double trouble
• 1:10:37
  of the tray. We'll see what you think.
• 1:10:40
  I've gone with runners not celebrating their like successes
• 1:10:44
  or wins. So this is this is something I'm
• 1:10:48
  guilty of. And I know someone else on the
• 1:10:51
  pods guilty of this. And it's where you sort of like
• 1:10:54
  you run a PB and then sometimes you, you know, often other
• 1:10:58
  people might maybe don't run that well in the race.
• 1:11:01
  So you sort of don't want to get too carried away by it.
• 1:11:03
  Or when you run it, as soon as you've finished your PB, you're
• 1:11:06
  like, all right, So what about the next time?
• 1:11:09
  Or I miss this or I wish it was this.
• 1:11:11
  I should have done this. I didn't race this perfectly or
• 1:11:14
  the weather wasn't this. And you actually don't ever
• 1:11:17
  spend time actually just celebrating the sort of the work
• 1:11:19
  you've put in and, you know, practicing gratefulness about
• 1:11:22
  the opportunities that you've had to do.
• 1:11:24
  You're running and, and, and just let your head down and have
• 1:11:27
  some fun. You're sort of forever just
• 1:11:28
  wanting more and not being content with sort of, or happy
• 1:11:31
  with, with performances, particularly when they go well.
• 1:11:34
  Like you're obviously disappointed when they don't go
• 1:11:36
  well, but when they go well, you often don't celebrate them.
• 1:11:39
  So that was my that was fun. Double trouble.
• 1:11:41
  What do you guys think? I think that's pretty valid.
• 1:11:45
  Like as soon as you hit one barrier, you're like, OK, so say
• 1:11:51
  for me for example, when I ran 1433 on the track, I was like,
• 1:11:55
  Oh yeah, it's a great result. But if I just ran 3 seconds or 4
• 1:11:59
  seconds faster, I would have got under that 1430.
• 1:12:02
  So like, in one way you're chuffed, but in another way
• 1:12:05
  you're like, ah, like you're not really happy.
• 1:12:08
  Yeah. So yeah, I can see where you're
• 1:12:11
  coming from. I'm on board as well, but I was
• 1:12:14
  just waiting for the the trouble element of this statement.
• 1:12:19
  I'm wondering wondering what's written down next to number 2
• 1:12:22
  when you meet? Well, the trouble is sort of
• 1:12:30
  this cart, you know, this, this sort of cart like you'll just
• 1:12:33
  never, if you live a life like that, you'll never be happy
• 1:12:36
  because you'll constantly chase the, you know, that's my, that's
• 1:12:40
  the trouble element. OK, I'm going to.
• 1:12:42
  Yes, it gets to me on this. And then because because it'll
• 1:12:46
  come back around in three weeks anyway, so we'll have to hear
• 1:12:49
  them. Oh, you want to know two and
• 1:12:51
  three? Now I'm keeping them in the
• 1:12:54
  chamber. I need an inventory of trouble.
• 1:12:57
  We're going to find out whether the listeners are happy with
• 1:13:00
  this double trouble anyway, so we'll put.
• 1:13:03
  I guarantee it. Josh is already right in.
• 1:13:09
  And then now we're on to some listener questions.
• 1:13:13
  I think we will have to get moving a little bit, but some of
• 1:13:16
  these are good questions. So Harry Lavelle, the guy who
• 1:13:21
  we've been training with, has asked on race day, how important
• 1:13:25
  is physical preparation, IE the trainer versus mental toughness?
• 1:13:30
  And is there anything you can do to train mental toughness?
• 1:13:34
  I've got a thought I can lead with the thought on this.
• 1:13:37
  Yeah, because I saw the question.
• 1:13:39
  I was thinking about it. The, I know one thing we, we do
• 1:13:44
  is so safe for the marathon and even what RAF will get us to do
• 1:13:50
  ahead of some of these 5 and 10 KS.
• 1:13:52
  And sort of on what you were talking about on Thursday is you
• 1:13:56
  sort of try and do things in training that closely mimic the
• 1:14:01
  stress that you're going to find yourself under in a race.
• 1:14:03
  And so what's coming up for us on Saturday is our first sort of
• 1:14:08
  marathon specific workout. And that the purpose of that
• 1:14:12
  marathon specific workout is so we're doing 60 minutes steady
• 1:14:15
  and then we're doing reps at marathon effort like, and we're
• 1:14:19
  doing over an hour worth of reps that marathon effort, which is
• 1:14:22
  start. And you're only starting to do
• 1:14:24
  those marathon efforts after the pre fatigue.
• 1:14:27
  And so the whole purpose is after two or three of these
• 1:14:30
  marathon efforts, you're going to start to feel that, you know,
• 1:14:33
  like in a marathon, you sort of it's not acute, the sort of
• 1:14:36
  feeling of fatigue like it is in a 510 or half.
• 1:14:40
  It's sort of very gradual where you get that brain fog and you
• 1:14:43
  sort of everything's getting tired and you're struggling to
• 1:14:45
  concentrate and you're needing to raise your effort to sort of
• 1:14:48
  maintain your speed. So I think what we sort of do,
• 1:14:50
  and so that's sort of as much the, which sort of, you know, he
• 1:14:54
  would, you know, the philosophy is you're training your mind as
• 1:14:57
  much as you are training your body in those workouts to sort
• 1:14:59
  of ready yourself for, for race day.
• 1:15:01
  So I think in terms of mental preparation, it's sort of doing
• 1:15:05
  certain things like even the Buster we do for the 5K, it's
• 1:15:08
  really setting ourselves up for those feelings of, of suffering,
• 1:15:12
  you know, appropriately so that we get the best result.
• 1:15:17
  Come right, Sir. No, that's a good way to look at
• 1:15:21
  it as well. And I, I had to think about this
• 1:15:24
  and tried to come up with a bit of an answer and have ended up
• 1:15:27
  with splinters in my asses. And Owen might rightly point out
• 1:15:31
  for sitting on the fence, but I'm saying that they're both
• 1:15:37
  kind of as equally important as each other.
• 1:15:40
  So kind of like the physical preparation, you can do it.
• 1:15:43
  You can train as hard as you want and as consistently as you
• 1:15:47
  want, but at the end of the day, all you're doing in preparing
• 1:15:51
  well physically is giving yourself an opportunity.
• 1:15:54
  Like you can be stood on that start line the fittest you've
• 1:15:58
  ever been, but nothing is guaranteed at that point.
• 1:16:01
  You've created a chance to perform and to deliver.
• 1:16:06
  And then the mental toughness will decide how well of a result
• 1:16:11
  you get from that. So obviously at some point in
• 1:16:14
  the race, things are going to get tough, you're going to have
• 1:16:17
  doubts, it's going to hurt. And it's kind of how you how you
• 1:16:22
  deal with these thoughts when they come around, which will
• 1:16:24
  decide the results of the physical preparation that you've
• 1:16:29
  you've put in. I'd I'd probably go that like
• 1:16:32
  the mental toughness is like a little bit more important than
• 1:16:37
  the physical. Definitely in the in the five
• 1:16:40
  and the 10, like in the five and the 10, like I normally don't
• 1:16:44
  wear a watch because like I don't really like putting a
• 1:16:46
  limit because like if you're constantly looking at your
• 1:16:49
  splits, you're constantly thinking like, OK, OK, like
• 1:16:53
  you're monitoring yourself, but at the end of the day, you don't
• 1:16:56
  actually really know how like you have a certain gauge of how
• 1:16:59
  fit you are, but when like fair enough.
• 1:17:02
  We're in heavy training at the moment, but come next Sunday,
• 1:17:05
  like when I'm fresh, like I actually don't know how well
• 1:17:10
  I'll run. So like if I ditch the watch,
• 1:17:13
  I'm like, I could be running like 3 minute kilometers and
• 1:17:17
  let's say if I look at my watch, I could have like a negative
• 1:17:20
  thought or something. But if I actually don't have the
• 1:17:22
  watch and I can't think about that, it's really just pure how
• 1:17:25
  I'm feeling. So I think mental toughness is
• 1:17:29
  especially in the five and the 10, in the half and the
• 1:17:31
  marathon, you can like, OK, you can really, really cook
• 1:17:34
  yourself. But in the five and the 10, I'd
• 1:17:36
  usually go like, mental toughness is more important.
• 1:17:39
  I don't know. Yeah.
• 1:17:41
  But on the flip side, like you can turn up and be as mentally
• 1:17:46
  prepared as you want, but if you haven't kind of put that
• 1:17:48
  groundwork in, it's going to be for nothing, isn't it?
• 1:17:51
  Because you can't. You can't perform unless you've
• 1:17:53
  trained. There's different ways in which
• 1:17:56
  you can look at it I guess. Yeah, yeah, absolutely.
• 1:17:59
  And he's also asked, obviously, what can you do to kind of
• 1:18:03
  improve or to train mental toughness?
• 1:18:05
  And my thoughts on this is, it's just experience, isn't it?
• 1:18:08
  You have to have some bad experiences and yet you have to
• 1:18:11
  take the lens from it. And even when you have great
• 1:18:15
  performances and great results, if you always have that kind of
• 1:18:18
  reflective mindset and actively think, what can I draw out of
• 1:18:23
  that? Like, OK, I had a great run, So
• 1:18:25
  what will I remember to take away to do next time in terms of
• 1:18:29
  maybe what I ate beforehand or what I've done in the days
• 1:18:32
  leading up? And when it goes bad, break it
• 1:18:35
  down. Yeah.
• 1:18:37
  Sorry, Yeah, I think I, I misunderstood Harry.
• 1:18:41
  I was thinking, what can you do to sort of improve your mental
• 1:18:44
  preparation to assist with race day toughness?
• 1:18:47
  You know, maybe no, no, I don't think so.
• 1:18:52
  Like, well, because he's, he's, he's like it's versus mental
• 1:18:55
  toughness. I, I think, I think physical
• 1:18:58
  preparation, like I know some people like I've grown up with
• 1:19:01
  people like juniors and guys that know how to suffer, like
• 1:19:05
  really suffer and turn themselves inside out.
• 1:19:07
  But if they don't do the training that's required, their
• 1:19:11
  mental toughness is just irrelevant.
• 1:19:13
  Like you, they will lose 10 times out of 10 because they
• 1:19:16
  just won't be in the race. So I think you sort of, I like
• 1:19:21
  there's like that adage of like, is it like trainings 90%
• 1:19:24
  physical, 10% mental and then it flips on race day.
• 1:19:27
  So like I think you, I think the issue is people don't do enough
• 1:19:32
  work ahead of a race to get themselves in the peak physical
• 1:19:35
  condition to then use that, all of that mental toughness that
• 1:19:39
  they have to, you know, distribute the best race that
• 1:19:42
  they can do. But I, I think if you want to
• 1:19:45
  the person that's better physically conditioned, if
• 1:19:47
  they're superior to you, it's very hard, even if you are very
• 1:19:50
  mentally tough to sort of beat them.
• 1:19:53
  Because how much of mental toughness would come from
• 1:19:56
  confidence as well? And confidence would come from
• 1:19:58
  the physical preparation, wouldn't it?
• 1:20:00
  I think so, yeah. Be interested to see or hear
• 1:20:04
  other people's perspectives on that as well, because there's
• 1:20:06
  obviously no definitive right answer.
• 1:20:10
  And you can look at it from so many different ways as well.
• 1:20:13
  Liam Stockley asks, do you guys use a lactate monitor or any
• 1:20:16
  other strange tools in training? If not, what data do you use to
• 1:20:20
  gauge performance across sessions?
• 1:20:22
  So I actually, Dean, you've got a lactate monitor, don't you?
• 1:20:27
  So I bought one of them pricky things to like, prick your
• 1:20:30
  fingers. And I think I'll use your
• 1:20:32
  lactate monitor once or twice. But like, hunt like 99% of the
• 1:20:35
  time it's all true heart rate. And just like, like feel like
• 1:20:40
  you might be tired someday. So you just sort of like wind it
• 1:20:43
  back a little bit because you don't want to dig yourself into
• 1:20:45
  too much of a hole. So yeah, true feel and heart
• 1:20:48
  rate for me mostly. So you when you if you use these
• 1:20:53
  lactate monitors, you would be pricking after each Rep to check
• 1:20:58
  that the lactate hasn't spiked too much to kind of keep
• 1:21:01
  yourself in check as a cross cross reference.
• 1:21:04
  Yeah. So like, yeah, I sort of similar
• 1:21:08
  to Owen is sort of you sort of like once you do a certain
• 1:21:10
  number of sessions, you get a bit of an idea of what is the
• 1:21:13
  right sort of internal feel. And then you sort of get
• 1:21:16
  feedback from your heart rate because I sort of know what
• 1:21:19
  heart rate zones to be in. And then sort of then the other
• 1:21:23
  check is sort of lactate sort of gives us that feel.
• 1:21:25
  So I think when we've done some of those longer threshold reps,
• 1:21:29
  we've got the lactate monitor out just to make sure that we're
• 1:21:31
  not going well above or if we're not sort of going well below
• 1:21:36
  that, it's sort of just in that right range.
• 1:21:39
  So yeah, lactate's useful. Kenji was a little bit critical
• 1:21:44
  of the monitor that I got. I got that Lactate Pro 2 and
• 1:21:48
  there's another monitor you can get out there that had that
• 1:21:51
  requires like a slightly larger volume of, of blood to get a
• 1:21:54
  reading. And so he was sort of suggesting
• 1:21:56
  that there's there's a better monitor to use because I think
• 1:22:00
  the smaller amount of blood required increases the risk of
• 1:22:04
  an incorrect reading. But yeah, it serves as like a
• 1:22:07
  just a useful tool like like heart rate, like RPA.
• 1:22:10
  It's sort of like trying to work out making sure you're just
• 1:22:13
  running in running the level of effort that's appropriate for
• 1:22:16
  the workout. So would you?
• 1:22:18
  Is it like below 2? Is LT1 around 2 millimoles, so
• 1:22:23
  you'd look to keep it around 2 for threshold sessions.
• 1:22:27
  I think below say 4 for like a threshold workout.
• 1:22:31
  And then when we're doing say that steady running, that fat
• 1:22:34
  Max running, like on Sunday, it should be two or lower if it's
• 1:22:38
  sort of yeah. If it's above that, then we're
• 1:22:40
  sort of moving into that zone that we're sort of getting
• 1:22:43
  towards marathon pace. You know, like you sort of
• 1:22:46
  everyone's as individual. But like for me, if I'm rating
• 1:22:50
  much above say 3 1/2, then I'm probably getting close to closer
• 1:22:55
  to threshold. And it's probably just a bit.
• 1:22:57
  It's yeah, it's not what I want to see on a steady run, but it
• 1:23:00
  might be for those marathon efforts probably.
• 1:23:01
  Right. So we can maybe test it a bit on
• 1:23:04
  Saturday. Do.
• 1:23:05
  You remember I think Jake Whiteman, what he won the World
• 1:23:09
  Championships in 2002, the 1500 bet Yacobing in Britain.
• 1:23:13
  He has a YouTube channel as well.
• 1:23:15
  And I think one of his sessions he was doing threshold work and
• 1:23:18
  he just has like a general really, really high lap date.
• 1:23:20
  So I think he was at like 7.6 or something.
• 1:23:23
  Yeah. So, yeah, which?
• 1:23:25
  Was so it just shows everyone's different as well.
• 1:23:27
  Yeah, yeah, exactly. So you sort of, yeah, need to
• 1:23:30
  test your own. And mine's not super low.
• 1:23:33
  Like I think often for marathoners, they can have quite
• 1:23:36
  low readings. One's not super low, but it's
• 1:23:38
  still like a bit relative. You know, it's a bit like your
• 1:23:40
  heart rate, like we all have different heart rates for our
• 1:23:43
  training zones. But once we sort of solved what
• 1:23:46
  they are, we sort of know them as useful guides.
• 1:23:48
  So when we're doing those runs together, we can sort of check
• 1:23:51
  that we're staying in the right zone.
• 1:23:53
  But yeah, I can bring, I've got some here.
• 1:23:55
  We can bring some strips for for Saturday's longer workout.
• 1:23:59
  Get some hopefully positive reinforcement rather than
• 1:24:02
  negative reinforcement there. Yeah, if it's bad, we just say
• 1:24:07
  it's like an error. A user error or an error in the
• 1:24:12
  operators? Yeah, Josh Thai has asked us a
• 1:24:17
  question, but it's a big one. Really needs more time to unpack
• 1:24:22
  it. So we'll save that one for next
• 1:24:24
  week. The rest of them are a little
• 1:24:25
  bit quick fire. So we've got Jack, Cirrus has
• 1:24:28
  asked go to coffee orders post run.
• 1:24:31
  Small long neck for me. I'm a regular flat white with an
• 1:24:35
  army croissant. And I'm an oat latte, sometimes
• 1:24:40
  extra hot. Oh, and you do you want to write
• 1:24:43
  those down? Actually.
• 1:24:46
  Last Sunday, last Sunday, the coffee man, he was like, do you
• 1:24:51
  want yours extra hot? Because that prick out the back
• 1:24:54
  asked me to make one next one extra hot.
• 1:25:02
  No, I didn't tell you a prick, but he asked me that I want
• 1:25:04
  extra hot. And I was like, no, you make you
• 1:25:06
  make the best coffee. You're OK.
• 1:25:10
  No, it's only, it's because sometimes, I don't know, I just
• 1:25:13
  like it hot and then sometimes I can't get get to it straight
• 1:25:16
  away immediately after the run, so let it sit there for 5
• 1:25:19
  minutes. But yeah, it's a bit Princess.
• 1:25:25
  Well, Dean's one's a little bit Princess as well, to be fair.
• 1:25:30
  Do you even know what my order is?
• 1:25:32
  Do you know what that is? No.
• 1:25:35
  Yeah, it's like, it's like a short amount of milk and two
• 1:25:40
  shots of coffee. It's not a, it's not like a week
• 1:25:42
  latte, like a week of latte. These, the people in Melbourne
• 1:25:51
  have mad coffee orders. They have like three quarter
• 1:25:54
  topped up. Yeah, half this sweetener here.
• 1:26:00
  Frost for five seconds, not ten. Says the bloke with special milk
• 1:26:07
  and getting it extra hot. Riley MacFarlane has asked
• 1:26:13
  what's your favorite track session and why is it bends and
• 1:26:16
  straights? That's what we've got tomorrow,
• 1:26:19
  unfortunately. Favorite until this time
• 1:26:21
  tomorrow. Yeah, mine's not Benson
• 1:26:23
  Straights. What's your?
• 1:26:25
  I don't. I don't know what my favorite
• 1:26:27
  track session would be. I reckon I like ones where it's
• 1:26:30
  boring but where the reps are similar.
• 1:26:32
  So I think there's one where it's like 2 by 5 by 500.
• 1:26:37
  So I kind of just like to get into like a rhythmic feel and
• 1:26:42
  settle into like 1 pace. But that is very vanilla and
• 1:26:46
  clearly why I'm not a track run. I think I like the let's say
• 1:26:51
  like 6 by 8K or like 20 by 400 them, sort of like traditional
• 1:26:56
  ones. I greatly dislike 800 metre
• 1:26:59
  reps. I don't know.
• 1:27:00
  Kudos to all you 800 metre runners.
• 1:27:02
  I just cannot do it, it's so hard.
• 1:27:05
  Yeah, I'd probably be like, yeah, 20 or 25 by 400.
• 1:27:08
  And yeah, I don't like 800 metre reps because I think you're
• 1:27:11
  meant to run the 800 on the basis that you slower the second
• 1:27:14
  lap, you know, like it just feels, feels too fast and you're
• 1:27:17
  flutter with lactic and it just feels, yeah, they feel gross.
• 1:27:21
  But the WA Running Podcast have asked will Dean Menzies join
• 1:27:27
  Team War and run a stage at Transcend Great for Sydney?
• 1:27:33
  They have, I think they have got a team.
• 1:27:36
  Then maybe we have to do an easy double competition, go head to
• 1:27:41
  head. But.
• 1:27:42
  Is that an ultimate? Yeah, yeah, it's a, it's a is it
• 1:27:46
  63 KS. I could be getting the distance
• 1:27:49
  wrong, but it's a yeah, it's an ultra marathon out in the sort
• 1:27:53
  of eastern hills. It's actually the, it's like a
• 1:27:57
  really nice, it's got a like a lovely finish and it's got a
• 1:28:00
  really good vibe to it. So it is a really cool race.
• 1:28:03
  But the the vert's a bit like what Josh did over overseas.
• 1:28:08
  Like it's not, not maybe not quite to that level in terms of
• 1:28:12
  some of the kilometers, but it is a heap of vertical elevation.
• 1:28:16
  You know, it's like one of those like proper trail races.
• 1:28:19
  It's not a, it's not something that you can sort of fumble your
• 1:28:22
  way through like you could maybe on some of the like softer
• 1:28:25
  tracks, not like what we're going to do out in the, in the
• 1:28:28
  hills in a couple of weeks. It's like ridiculously
• 1:28:31
  treacherous terrain that I'm not sure we'll.
• 1:28:34
  I don't know how we'd fare, but would be a bit of fun.
• 1:28:38
  So we'll leave that one as unanswered for now.
• 1:28:43
  And Aaron, how, how do you feel about being overlooked there?
• 1:28:45
  They're trying to just sweep in and take our star man, but
• 1:28:48
  they're not fussed about us. Ryan, when we were on our 217,
• 1:28:54
  they'll come crawling back. All right, then I think that
• 1:29:01
  makes it a wrap for this week. So just a reminder if anyone, if
• 1:29:05
  you've found that that episode insightful, then give us a
• 1:29:08
  follow on Instagram easy double pod.
• 1:29:10
  And I think the five star ratings on Apple and Spotify do
• 1:29:14
  well the wonders too. So Chuck us a few of them in and
• 1:29:18
  we'll be back with Episode 4 next week.
• 1:29:20
  Cheers guys. Cheers guys.
• 1:29:21
  Good luck, Owen. Thanks guys.
• 1:29:24
  See you. See you.
• 1:29:25
  Bye. Bye.
• 1:29:54
  The.