Latest / Easy Double podcast / Andrew Coscoran: The boy from Ireland taking on the world - Grand Slam Track & Diamond League life, Training Smarter and the importance of recovery, Always striving for more

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Andrew Coscoran: The boy from Ireland taking on the world - Grand Slam Track & Diamond League life, Training Smarter and the importance of recovery, Always striving for more · Easy Double podcast

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This is a pre show warning that the following interview contains
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2 Irish people who may be hard to understand.
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Apologies in advance and enjoy. Welcome back to the Easel
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Podcast and today I am happy to say we are joined by a multiple
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Irish record holder in the Mile and 1500.
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Many Australians know him from Zada Peck in 2024 when he out
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kicked Jack Rayner to win and also the box he'll burn when he
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beats Jim Mcswain over 1000 meters.
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He's raced in diamond leagues all over the world and he's
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taken down some relatively big names in Grand Slam track
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recently. Grant Fisher and he is a
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multiple time Olympian and we will be doing the double at the
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World Championships in Tokyo next week.
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He is Ireland's best ever male distance athlete.
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Welcome to the Easy level podcast.
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Andrea Koskren. Hey, Owen, how's things?
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Yeah, thanks many for having me on.
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Yeah, the podcast sounds sounds cool.
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I've listened to a few the 30 episodes and yeah, he's doing a
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really, really good job. So thanks so many for having me
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on. Yeah, actually, listen.
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I did, yeah. Well, anyway, as soon as you
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contacted me then I was, I was like, I'll listen to a few then,
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but I should have spotted it before that.
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But obviously, you know, it's, I've seen a few times.
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Well, busy man, you know. Yeah, that's an excuse.
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Flat out you're currently in Hong Kong, correct?
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Currently in Hong Kong, hiding away from the heat.
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At the moment it's it's 33 outside but feels like 41.
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So yeah, I'm hiding away in the room at the moment.
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With the air con. On air con on full blast, so
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it's saving me right now. Yeah, right.
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So we'll get straight into this and just a few Ice Breakers.
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Ryan likes to ask a few Ice Breakers that start.
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So I said I'll do it as well. So are you a Guinness man?
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Guinness all the way. You like Guinness?
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Yeah. Love again.
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It's on my offseason. Yeah, I was creamy point of
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Guinness. Can't beat it.
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I can't stand it. I don't know.
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When I say people I don't like Guinness, people like, oh,
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you're not Irish? Yeah, I don't know.
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I always feel like everyone has that one point that turns them.
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They're like, no, I don't like it, don't like it.
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And they're like, no, there's this one Pope has unbelievable
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Guinness. And then you go there, you have
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that one point that changes everything and then you're
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hooked on it. That's that.
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That was the case for me, right? And.
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To follow soccer. I wouldn't be a big soccer man
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now. I just moved to Manchester
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though, so I'm it's a great time to start following Man United
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again. I did a little bit when I was
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younger but fell out of a but now I'm like back following them
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and it's, it's, it's heartbreaking stuff.
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It really, really is. Yeah, Ryan is a Liverpool man
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and Dean like Sam Tottenham. So yeah, I'm a United man is on
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myself. And what is your favorite city?
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You feel the heartbreak. Yes, yes, yes.
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Come here. What's your favorite city in
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Australia? Eh, well I've only seen
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Melbourne and Sydney and I'll have to go with Melbourne.
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Yeah, I feel like the running in Melbourne is really good, but
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Perth, where majority of our listeners are listeners are,
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it's very, very underrated. I haven't been the part yet, but
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I it looks pretty cool, so I'll have to go over and check it
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out. But yeah, they're, they're
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running in Melbourne really good.
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They're running in Sydney, not so much, but the beaches in
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Sydney kind of make up for the little bit.
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But I'd say if I had to pick Melbourne, run.
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And are you miles or kilometers? And miles, but I jump back and
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forth to depending on who I'm talking to.
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So I'm a bit about. So if I'm talking to
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Australians, I'm kilometers, OK, and half tights are split ease
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half tights. Hey, your favorite place to
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train? Flagstaff definitely best trails
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Arizona, great vibe up there. Everyone loves running up there.
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There's you can meet for the Sunday longer on in the be there
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could be 60 people there and great running culture.
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So yeah, I'm going to say Flagstaff.
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Yeah, and then a lot of people won't get this one, but Barry's
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or Lions tea. Or Barry's all the way.
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Yeah, that's such an Irish thing.
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Yeah. For all.
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You know you can trust someone, yeah.
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For all your listeners, in Ireland there's like 2 main tea
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brands. It's either berries or lions and
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there's such a divide between households that are you a lions
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or berries. And like if someone is a berries
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tea, you just won't drink the tea in that house because you
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have a favorite tea. And you don't trust me, get
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straight out when they're like don't.
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So you started off. Did you always do running or did
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you do other sports or what? What was your childhood like?
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So I played, played pretty much every sport.
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I actually did the community games when I was when I was
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younger and enjoyed it. But I was like football, get a
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football, rugby, bit of everything.
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And then really got back into running, I'd suppose in school
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when it was like 14 through cross country of all the
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distances then I love cross country.
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So yeah, that that kind of dragged me back in.
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I was like in secondary school and we everyone had to do like
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the beat test. And then if you scored quite
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well on the beat test, they're like, right, OK, right, you
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should go do a bit of cross country.
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And then yeah, I was like, right, OK, stupid, because I I
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knew a better from when I was younger and stuff.
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So I was like, I was like, yeah, let's give cross country a go.
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Got back into it. And then our team, we had a team
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of guys who we Aaron Hanlon was one of the guys on the team.
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He was he was our heavy hitter. So he was running really well at
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the time. And, and then it was me and like
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through the lads kind of like made-up, like the substantial
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suppose we, we were like we made-up the rest of the team.
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And then we, we made it through North Lancers, Lancers names the
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all Ireland's and scrape through.
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But it's kind of our teeth. And then once we got to that
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level, then I, I think I finished like 11th overall.
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But like when you're at the national cross in the schools,
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it's like you can, some of the lads can be like old enough,
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they can be young enough to compete in that age category,
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but then they're too old and to compete in the international
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when you go to the psyops. So like a couple of lads ahead
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of me were like too old to go to psyops and then I got the call
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up in 11th and to go and I was went over, put the Irish fest
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on, we're over in Cornwall, didn't run that well over there,
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ran OK back in the field like for them, absolutely love the
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whole thing. And then after that I was like
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right, OK, I'm hooked on this. And they just.
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I've been doing it ever since. Oh yeah, Because I'm, I was
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looking at some previous results like of cross country through
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the years and like you've always been like near the top.
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So like it's always been like sort of in you to like be a good
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runner and just in the past couple of years you've really,
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you've really broken true onto the onto the world stage.
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But umm, so you're from Balbriggan in Dublin, but you
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run for a meet club in meet. How did that come about?
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So the two clubs that are close to me are Scary's AC and then
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and then started to see down in there.
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It is in me. Yeah, unfortunately.
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But it was the closest club to me.
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And I knew there was a guy, Brendan me down there who'd kind
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of like he had a little bit of a group and they're trained
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together on a Saturday and stuff like that.
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So I, yeah, it was that was the club down the road and he was
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there. So it just made perfect sense
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and it got in there. And then ever since you have
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been running for a meet club. It's a bit, it's a bit
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controversial being a double man running for a meet club, but
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they yeah, in fairness, they've they've given me some mental
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support through the years in in the club and and and me that
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lets as well. So yeah, definitely don't know
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about it at all. Yeah, because I was looking at
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like all the records. So let's say the 5K records like
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that is never going down because you have it.
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You never know, you'll have some hot shot coming through the
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ranks at some point. These new spikes, you know every
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kids going to be running some 13 minutes.
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Yeah, they have to keep a limit on them, don't they?
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I think you're only allowed to be 1220 mil isn't it?
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Yeah, I think it was. It was, it was reduced.
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Was it 30 down to 20? Yeah.
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Yeah. And but actually started to see
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for anyone in that like they have a really good cross country
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race and it's actually coming up now at the end of the month and
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I'm thinking of thinking of doing, I've never won it.
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So I'd like to give that a go. We should definitely do it's
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it's, it's definitely the the hardest cross country course you
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can do. So if you can, if you can get
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through that and you can win that, you know you're going to
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have a good cross country season.
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Right. So just a few of your PBS and
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you can correct me if I'm wrong in any of these, but you've run
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in 2021, you're on an 800 meters in Italy in 146.
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Yeah, yeah. And.
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That was actually that was your 50.
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That was very temporarily 145 across the line.
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And they said 145 low. And I think they got me mixed up
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with the guy who came second. So I had 145 for for a couple of
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minutes and then it was 146. So I was like, no way was that
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1:45. That doesn't make any sense.
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Yeah. But you'd beat that, now, would
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you? Or you'd be there there, right?
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Who knows? It's hard to know until you go
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and do it, isn't it? Yeah, I'd like to think I would.
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You don't know until you do. So your 1500 meter outdoor
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national record is from Celestia in 2023, a 330.49.
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You ran the indoor mile national record for Ireland of a 349 in
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New York in 2025. Your 3 KPB is from Boston in
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2025. Earlier this year you're on a
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730 Met. You're on a 5K indoor in Boston,
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which was another indoor national record in 1312 and then
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you're 10K was basically a jog for 8K and then just picked it
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up in the last. But you're on a 2756 in
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Melbourne. So you could probably go faster
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than that as well, but out of them.
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I don't know which one. I don't know about a jog.
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Now hanging on to Jack Rainer for dear life.
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Man, I remember I lit watched that race live and no one like
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you were just hanging on the back, hanging on the back.
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And I was like, if these guys don't get a move on, like you
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can kick all of them. And then you came around and was
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so funny, man, Freaking love that one.
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Out of out of them PBS, which one are you sort of like most
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proud of? I'd say.
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Well, breaking 350 in the mile was massive.
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Was it? Yeah, I think, I think if I'd
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gone sub 730, I'd probably say said after the 3K, but I think,
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I think at the moment sub sub 350 for the mile.
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And yeah, I'd like to take take a record off like Eamonn Cochlan
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and like obviously he was top, top class and that was a world
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record when he ran out. So it was like that's that's
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kind of how how good it is. Like, you know, obviously
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nowadays there's like spikes and whatever, but like, yeah, now
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that's probably the one I'm the most proud of.
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And that's a, is that a New Balance event, is it or is that?
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No, so so mill Millrose, it used to be the Armory is where
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Millrose is on. So that that facility used to be
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owned by New Balance. And I think maybe two years ago
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it was bought by Nike. So they're now they own the
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event. So the new but the New Balance
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Grand Prix the week before, that's obviously New Balance
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like, you know, yeah. So you have the the two everyone
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comes over and does the 2 two different me it's like.
11:27
Nice. And so you picked up running in
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secondary school and you got fairly good and then and college
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wise you had a a very different college experience than most
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runners you or you can explain, but you went to America and it
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didn't really didn't really work out, did it?
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Yeah. So, yeah, I went over to FSU for
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a year, kind of followed a couple of other Irish guys that
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went to FSU and yeah, I did a year over there and just wasn't
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really the setup I was looking for.
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It was good experience. I kind of definitely learned a
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lot from it and but I think I was happy to come back and then
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go back onto the 2 religio there Brendan made and just be coached
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there. But yeah, like the I think the
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NCAA's, I think what I learned is probably that like you
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probably need a system that is matched to the athlete.
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So going back, I probably would have just looked for a coach
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that kind of who kind of like had the same ideas that I had
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and then we could work together to kind of, to, to kind of eagle
12:27
pair. And whereas like I felt I went
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over there and we were kind of working against each other with
12:31
very different ideas. And, and like, yeah, you need
12:36
to, you need to get along with your coach to, to be successful,
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you know, so it just, it wasn't really this the setup for me.
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And then I came back and then went to DCU and studied in DCU.
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And that worked out really, really well for me.
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So I'm, I'm, I'm happy that I followed the path that I did.
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And yeah, learned a lot along the way.
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And come here in America, was it like high mileage or what was
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the thing that sort of didn't didn't really like do it for you
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and. I think, I think, I think it's
13:02
just a mentality around like the training and stuff and like just
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what everyone was trying to do. I think.
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I think I like, I've always kind of been someone who's like, I'm
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always aimed to try to be the best, like, and you know, I need
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a coach that kind of like is like, right, yeah, you can be at
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that top level and I'm going to help you get there.
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Whereas it was kind of more like, Oh yeah, this is you can
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maybe get to this level. I don't think you're going to be
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good enough to be at the top. So like, just like just be one
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of the guys that also ran and like, I never wanted to be that
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guy. Like, and yeah, so like I always
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kind of fought against it and, and, and yeah, found a coach
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that kind of like believed that we could kind of make the jump
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up to the top. And we're still, we're still
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trying to do that, but you know, we're.
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Working on how you're, you're, you're getting very, very, very
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close and in a in a week's time, it's going to really come to
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fold. So no, because I feel like
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everyone just has the idea that you go to America, you live that
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well as like as a kid and you try and become that like live
14:01
that professional athlete life as much as possible.
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And like, sometimes it just doesn't work out.
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And like you don't have to go over there.
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Basically like you just have to find what works for you.
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And America breaks a lot of athletes.
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But I'm so it's just good to hear that didn't work for you.
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You came home and then you found what works.
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Yeah, I think, I think, I think what America provides is
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probably the fact that if you're say you're based in Ireland, you
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kind of have to you have to fund yourself.
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So you have to have an income. So you might end up working a
14:29
job while you're running. So you go to America,
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everything's taken care of, physios taken care of, college
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taken care of. So like you have, you have a
14:36
source of income pretty much to, to survive.
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So that, that, that is very beneficial for a lot of people.
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And then I came back and I kind of find that I found that system
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in DCU. And then I, I was lucky enough
14:47
to have kind of have some sponsors as well when I came
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back and a guy, Richard Donovan, really took me under his wing
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and kind of like funded me through, say, the, the period of
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my career where I wasn't good enough to kind of make money
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through kid deal or anything. And he he, he kind of like,
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yeah, he, he helped me get through that.
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So that's probably what made a difference.
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Whereas I think some people won't have that.
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So they they might need the NCAA system to kind of like, yeah,
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just to just to survive, I suppose, and and actually be
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able to go in all in on running. And I, I totally get that
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because like, I'm nowhere near that level, but I'm sort of in
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that situation where like you have to fund yourself.
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And I feel like if you did take the leap of like trying to go
15:27
full time, you'd feel the benefits, but it's just, yeah,
15:30
it's just not possible for everyone.
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You need to pay the bills, you need to eat food, you need to be
15:35
able to pay for physio. You need to, yeah, you need to
15:37
be able to live as well. So like it's, it's that fine
15:39
line between doing enough work then and then doing enough
15:41
training and being able to recover during the day and
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stuff. And boy, it's, it's, it's hard
15:45
to do it. It's very hard.
15:46
It's a fine line and come here. What did you study in DCU?
15:50
I study teaching. So yeah, maybe I don't know if
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I'm necessarily going to teach him when I, when I, when I
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retire from run on board. And yeah, we'll, we'll, I'll
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figure it out as I go. That's on the back burner for
16:03
now. Yeah, exactly.
16:04
Exactly. Yeah, yeah.
16:06
And do you want to walk us through like just a typical
16:10
training week for Andrew Costner?
16:12
And because it'd be interesting to see like what you're doing,
16:16
because there's a load of different training methods right
16:18
now, a double threshold, loads of people have loads of
16:21
different views. But yeah, just a standard week
16:23
in your life. Yeah.
16:25
So I suppose it depends on if it's a winter base or say this
16:28
time of year when we're kind of sharpening up into the into the
16:33
kind of the big championships, like during the winter, it's a
16:35
lot more mileage. It's probably maybe a hundred
16:37
205 miles a week somewhere around that.
16:40
And so that's. So do you want to do you want to
16:42
wait winter one or do you want a summer one?
16:45
Well, go, we'll go. Actually, you're most like,
16:49
let's say leading up to a race. So it's gonna be lower mileage.
16:53
It'll be interesting to see the sessions.
16:54
So at the moment, I suppose it's about 808080 to 85 miles a week
17:00
and kind of like Monday is 60 minutes easy in the morning, eh,
17:05
5 miles easy or 4 miles easy in the evening and strides drills.
17:10
I do a lot of like testing around my speed.
17:13
So like we'll, I'll take out the time and gates and stuff and
17:15
we'll see exactly where it like test over like a flying 20 to
17:18
see how I just help find it helps a lot of the running
17:21
mechanics and maybe they're closing speed at the end of the
17:23
race. So I concentrate quite quite
17:25
heavily on that. And so that's Monday, Tuesday,
17:28
we're kind of doing, say this time of year, typically it'd be
17:32
about 8K volume, it'd kind of be like 10K pace, 5K pace.
17:36
And so they, they vary massively.
17:38
And, but like you'll probably be spending half the session or a
17:41
little bit over half the session of 10K pace and then the rest of
17:44
the session of 5K pace. And so that can be in a lot of
17:48
different, a lot of different formats.
17:50
And then in the evening out for another five mile jog.
17:54
Monday morning, wake up, we're doing 5 miles and then we're
17:57
going to do gym. So gym a lot of heavy lifting.
18:01
We do a lot of plyometrics, box jumps, explosive stuff.
18:05
And I'll do, I'll like test my like counter movement jump every
18:08
week just to see how fresh I am. And then I'll do, I'll probably
18:11
do my counter movement jump at the start of the gym session to
18:13
see how fresh I am and then base the gym session of how heavy
18:15
we're going to go based on how fresh I am.
18:17
So that can be a good way it's going to work that out.
18:19
And then, yeah, so that's gym session the morning and then
18:22
then we'll run in the evening, 5 miles in the evening.
18:25
Thursday drills and strides again, same as Monday in the
18:30
morning with a Six Mile run, evening, five mile run.
18:35
Then Friday's like our big session.
18:38
So yeah. So at the moment we were doing a
18:41
lot of 1500m pace stuff. So typically we'll go anywhere
18:44
from like 2.4 K to 3.6 K at 1500m pace and depending on and
18:52
1500m pace or faster or like yesterday we were kind of doing
18:55
a bit of a lighter sessions because it's quite hot here.
18:57
So you kind of have to pin things back a little bit or
18:59
sorry, not not yesterday and two days ago.
19:03
Umm. So we kind of dropped it down to
19:04
2.4 K, just a 1500m pace. And that's broken up into just
19:08
doing 4 hundreds. And so yeah, you're just trying
19:11
to hit 50 sixes and I just kind of feel good at that pace and
19:14
kind of get a bit lactic in the legs.
19:16
But like that was just, and then sometimes we'll have add a
19:19
little bit of fluff around it. So like you might have like a
19:21
bit of threshold at the start, then you'll have your 50
19:23
nanometer pace, a bit of threshold at the end.
19:25
So you're just kind of like making a bit of a bigger session
19:27
and just kind of get a little bit of a like aerobic hit in
19:30
there. And then that evening, 5 miles
19:33
easy. And then next day Saturday,
19:36
that's generally easy day. So you could take the day off or
19:39
you could do a bit easy running Max you'd probably do is like 5
19:42
miles in the morning. And then Sunday can depend.
19:47
So some sometimes on a Sunday, we can like add a bit of like
19:50
say threshold in again. So I might just do like 10 KA
19:53
threshold in the morning. And then sometimes if I'm really
19:55
fresh and we feel like we need to add a bit more like threshold
19:58
fitness in, I might do another threshold session in the
20:00
evening. But that's that's rare.
20:02
Probably only do that like every so often, like you know and so
20:06
often sometimes did a double threshold on a Sunday, but
20:09
usually just do like threshold in the morning and.
20:12
Yeah. So that's the full week.
20:13
OK. So you don't really would you
20:15
don't have a long run, let's say on a Sunday on the weekend or
20:18
anything like that? No.
20:20
And not this time of year. So I would during the winter.
20:23
So during the winter and this winter I was kind of instead of
20:26
say that Sunday double threshold or single threshold, I would
20:29
have had a 16 hour long run with like a Six Mile pickup in the
20:32
middle. So you'd and the Six Mile pickup
20:34
is down to like say your LT1 sort of like that 2.5 millimol
20:38
range. And even though we don't, we
20:40
don't really test it, that's just roughly where we'll try to
20:42
get to use in the heart rate. So that would be the Sunday long
20:45
run this time of year. Yeah, I haven't really been
20:47
doing long runs. Yeah, I suppose you've only got.
20:51
So I feel like I've only got so much energy to put into
20:54
different areas and, and at the moment, I'm not really seeing
20:56
the benefit of the long run. And so I've kind of just, yeah,
20:59
we're just kind of taking it out.
21:00
Yeah. I love the way you're just like,
21:03
Oh yeah, just try and make 50 sixes feel as comfortable as
21:06
possible. For I know.
21:08
Yeah, yeah. That is crazy.
21:12
But anyway, yeah, that's the level you're at, man, to be able
21:15
to run a 56. So Tokyo is going to be warm.
21:19
Have you done like any heat training?
21:21
Because I know there's a lot of that core sensor stuff out at
21:24
the moment. It's a big trend and phase.
21:27
Have you done much heat training?
21:29
And yes, so leading into this, the heat training would be aimed
21:34
for about 3 to 4 times a week. So generally I'll do it on non
21:38
session days. And what it'll be is you'll
21:42
basically either in a sauna or a hot tub kind of it's a good idea
21:46
to like bury the two. And what you're doing is kind of
21:49
going in and you'll have a thermometer.
21:51
And so you're trying to get your body temperature up to just
21:53
below 39. So ideally you get up to about
21:56
38.5 and then you get out and then you let it come back down
21:59
again and then you go back in. So generally for me, if I'm in
22:01
say a hot tub or say in the bath, it'll be I'll do about 10
22:05
minutes and then it'll my, my temperature will get up to about
22:09
like, yeah, 38.5. And I'm like, right, that's
22:11
enough get out, let it come back down to about maybe like 37 low
22:14
or 36 high. Then we're like, right, go back
22:17
in. And then generally it'll
22:18
skyrocket up. You'll probably do 10 minutes
22:19
and then the next one will be about 5 minutes before it's gone
22:21
straight back up again. So you're just trying to get
22:23
into that 3838 mid range. And if it gets 39, generally
22:26
that's too hot and you've kind of overcooked it.
22:27
So you want to try to say a little bit below that And but
22:30
out here, so that's just before I came out to Hong Kong that we
22:33
were kind of just doing that in summer it's and back in
22:35
Manchester. But when you're out here, man,
22:37
it's so hot that you're just basically trying to like limit
22:39
the amount of time you spend outside.
22:41
So I'll, I'll, I'll try to do 11 longish run outside every second
22:47
day. And then that's enough, I think
22:48
to kind of get the exposure. If, if I do more than that, I
22:51
feel like I'll it'll just be too much because it's an extra
22:54
stress in the body. So you want to try like like
22:57
this time of year, like I'm like what?
22:59
Like I'm, I'm 7, seven days out from competing now.
23:01
So like if I'd spent too much time outside in the heat, I'll
23:03
just get tired. So it's like you want to, you
23:05
want to get a bit adaptation, but limit us and control it, you
23:07
know? Mom, tell me about it in
23:10
Ireland. It's been very humid recently
23:13
and I don't know what it is since I'm a yeah, it's really
23:16
weird. Like yeah, I'm still wearing AT
23:18
shirt out when I'm running and I'm sweating like a pig and so.
23:22
That's so good. The Aussie lads are always
23:25
slagging me saying ah 22° isn't warm but I feel like 22° in
23:29
Ireland is very different to 22. Degrees in Australia it's a
23:32
different. Honestly, if they came over and
23:34
had a hot day in Ireland, it'd be like they actually wouldn't
23:37
be able to hack it like a session over here. 25° in
23:40
Ireland like is like it's like 40°.
23:43
It's ridiculous. Thank you very much.
23:45
Yes, we'll take that. We'll take that.
23:49
And so a lot of it is very like, it's interesting to hear like
23:53
the you've obviously extremely focused on speed.
23:55
And we were in, we don't have an interview at Cam Levens there
23:59
recently, the Canadian marathon record holder.
24:01
And during his track days, he actually got a spring coach in.
24:05
So like psychologically, let's say last lap, he'd like flick
24:09
into like his switch his speed form and then he'd focused on
24:13
his speed. So it's just interesting, like
24:16
again, I do a bit few strides the end of my runs, but it's
24:20
just cool to hear from like you that like even the best athletes
24:23
in the world are really focusing.
24:25
Obviously you have to because you're doing the 1500 and you
24:27
have to run at 56, which is crazy.
24:30
But umm, yeah, it's just the form and the technique really,
24:34
is it? Yeah, like I think, I think so.
24:37
I, I actually, I work with a sprint's coach as well.
24:39
So the guy I work with is Joe Donald, who's he's actually got
24:42
a few 400 meter athletes over here at the moment.
24:44
So I've been doing sessions, but I'm here, but I'll dip back in
24:47
with him. Like I've been working with him
24:49
probably like 3-4 years now. And so I'll dip back to Ireland
24:52
to kind of work with him and do sessions with him every so
24:54
often. But yeah, it's he's, he's, he's,
24:56
he's a Sprint hurdler. So that's his bread and butter.
25:00
And so, yeah, it's kind of just like you're doing the drills
25:03
that he gives you, making sure you do them right.
25:05
So like everyone picks up bad habits when you're doing your
25:08
say, you're like you'll, you'll learn a Sprint and drill.
25:10
You're on your, you'll learn your a scapes.
25:11
Like maybe like, I don't know, when you're 16 or whatever in
25:14
your local club. And then I'll get your, your
25:16
formal get worse and worse and worse as you go through your
25:18
career. So like, it's like, it's like
25:20
that you get the pointers. Just be like, right.
25:22
Yeah, keep your healing, keep your hips in that right place up
25:24
nice and tall. And it's just little things that
25:26
like, like, like it's like, it's like a natural thing for the
25:28
human to find an easy way out because we're trying to be as
25:31
efficient as possible. So you're going to do these like
25:33
a skip. They're hard to do.
25:34
They take a lot of energy. So your body's just going to be
25:36
like, no, I'm going to compensate, I'm going to get
25:37
sloppy, the hips are going to drop, I'm going to be in a
25:39
terrible position. So you're like, you're, it's
25:41
just natural to kind of develop bad habits.
25:43
So, umm, having a Sprint coach there just to kind of like say,
25:47
walk you through the drills every so often and then say when
25:49
you're running, it's the running is exact same.
25:51
Like I feel like everyone picks up bad habits.
25:53
And then you'll try to, if you run a lot of mileage, you'll
25:56
just try to become as efficient as possible at running that
25:59
mileage and not necessarily being fast.
26:01
So then if you're running the 1500 meters, you're running,
26:03
you're probably spending what, 80% of your time running at 7
26:06
minute mile and around that, that's so far away from 1500
26:09
meter race pace. So then you're trying to like do
26:11
those little tips and those little tricks to kind of get
26:13
yourself good at running 1500m pace, even though you can't
26:16
spend that much time running 1500m pace.
26:18
So it's like, it's like no one what to do to be able to like
26:24
click your run of mechanics into gear at the right time.
26:25
And it's like, it's like what you said there about Camel
26:27
Evans. It's like, yeah, all like start
26:28
1500 meters. And I'm just like thinking like
26:30
at the you're probably not throughout the whole race, but
26:32
at the maybe the 1st 100 meters or when you're settling into the
26:34
race, it's just like hit tall, hit the ground, get the heel
26:37
under yourself. Like relax into this certain
26:39
into this form, that form that you're kind of like, we'll talk
26:41
through your sprints coach. And like, yeah, it's, it's worth
26:44
its weight in gold. Yeah.
26:46
OK, OK, cool, cool, cool. And come here.
26:48
Your training setup has, well recently you've moved to New
26:53
Balance in Manchester. Has your training changed a lot
26:58
or is it pretty much the same? Or how did that move come about
27:01
even? I think it's, it's changed a
27:04
little bit. And so, yeah, how it came about
27:06
was kind of, yeah, like I think, I think I just kind of came to a
27:11
point where I've been doing, I've been working with the same
27:14
coach, eh, Nick, I suppose I've been working with Nick and
27:18
Salem, Nick Paddell and Salem Kelly for like the last four
27:21
years or so. And I've obviously been running
27:24
very, very well. But it was, I've just kind of
27:26
felt like maybe I needed a bit of a change mentally to kind of
27:30
like find a new coach and yeah, just to try something a little,
27:34
a little bit different. And so then, yeah, I, I got in
27:37
contact with the New Balance Manchester group and kind of
27:40
like join them and I found it really, really well, I think,
27:44
yeah, I, I don't think we do anything massively different.
27:46
We might do, we definitely do a little bit more, eh, running out
27:50
like say the higher intensity sell race pace, 1500 meter race
27:53
pace. I definitely didn't do it like a
27:54
specific session once a week where we're trying to like
27:57
target like say when I'm running the 5K, I'll target 5K race
28:00
pace. When I'm running the three K 3K
28:02
race pace, 1500 and 1500 meter race pace.
28:04
We had, we didn't do as much as that.
28:05
We would spend a lot more time, say in easier zones and dipping
28:08
down into it. I think there's, I think there's
28:10
benefit to do in both ways, but we'll see.
28:13
Like you've kept the mileage up. Like I've always been like a
28:15
high mileage sort of guy. Like I was trying to run 100
28:17
miles a week. So like I'm still I'm still
28:19
there. I suppose the one thing we're
28:20
probably doing is being a bit more reactive to kind of like
28:23
how I've adapted to training. So like, say, using the heart
28:26
rates a bit more and kind of like, OK, some days are like,
28:29
say, if you for whatever reason, you've just overcooked your
28:32
session the day before or even stuff that you can't even say
28:36
factors you can't even control, you got a bad night's sleep.
28:38
Duh, duh, duh. Your rest and heart rate should.
28:40
You might pull things just back, like not massively, but you'll
28:42
pull things back a tiny bit just to react to kind of how your
28:45
body is. And then always try to keep the
28:47
body healthy. Because I think the, the issue
28:50
I've had the last two years coming into the championships as
28:52
I've got sick. And so last year I got last year
28:55
coming into Paris, I got a chest infection and, and it just, it's
28:58
just wrecked everything for me. And then the year before I, I
29:00
got strep throat coming into the world championship.
29:02
So the one thing for me is just, is just, I'm always fit, I'm
29:05
always running well. So it's just like if, if I get
29:07
sick, that just ruins everything.
29:08
So I just need to make sure I don't get sick.
29:10
So we're we're kind of like watching all the metrics just to
29:12
make sure we're always on just a little bit under that line, you
29:15
know, at at the right times. Yeah, yeah, because it's so easy
29:20
to cross that line with like nutrition, overtraining and
29:25
sleep. It's just so easy.
29:27
It's like just cross the line and once you cross the line,
29:29
it's a slippy slope and umm, yeah, yeah, yeah, it's so easy
29:32
to just just get sick or injured or whatever.
29:36
So no, it's good to hear. Good to hear.
29:40
Umm, what was I going to say? You right, We'll move on.
29:46
And the Diamond League, you have been all around the world in the
29:51
Diamond League and I'm racing against the best in the world.
29:54
And what has been your favorite Diamond League race?
29:57
And your favorite city actually as well?
29:59
And well, my PB is from Celestia, so I'd probably I'd
30:03
probably say that's my favorite Diamond League race.
30:05
And yeah, that was that was that was really, really cool.
30:08
Celestia is really cool city as well.
30:09
So I really, really like that. And what else have I, Dawn?
30:13
Yeah, they're all, they're all, they're all in cool spots, to be
30:15
fair. Like you can't really fault any
30:17
that I'm in leagues. They always put you up in a nice
30:18
hotel. They always, they're always in a
30:20
nice area. But I'd say I'll have to go with
30:21
Celestia. And like, that's another thing,
30:25
like you think of like the Diamond League circuit on like,
30:28
yeah, it sounds amazing, but like, is it hard to balance?
30:31
Like you're training and racing and like living out of a bag
30:35
like while on the circuit, Like how difficult is that to sort of
30:38
balance everything? Yeah, like it is at the stars.
30:42
Yeah. When you're like on packing and
30:43
on repacking, like every three days, nearly like you're like,
30:46
OK, when you get you get to a hotel, remember, I have three
30:49
days here. I can actually settle for a
30:50
second like, you know, and but it's like, yeah, you get, you
30:54
get used to it, you know, like I've been doing it for a couple
30:55
of years now. So like it's you just, you get
30:57
your little systems like you're like, you might be on the road
31:00
for like 6 weeks. So like you'll come, I'll come
31:01
into the hotel room. I'll be like looking for a
31:03
washing machine straight away, like right away to wash me
31:05
clothes here. And then you'd be like looking
31:06
for racks, you'd be like looking for a place to hang it up and
31:08
the next for fans. I'll try quickly.
31:10
And like you're picking up all these little tricks along the
31:12
way just to try to keep yourself like, yeah, like a normal person
31:16
where it's like stuff you take for granted is like, oh, you
31:18
have a washing machine at home. Even try your clothes rack.
31:20
You just hang it up. You're like, no, no, no, you
31:21
gotta, you gotta makeshift here. Like, you know, But it's, yeah,
31:26
it's, you get used to it. Like, you know.
31:29
You never, I actually never thought about the simple thing
31:31
like as what? Like such as washing, like where
31:33
the hell would you actually do it?
31:35
Yeah, like every so often you like your hotel would be like
31:37
next to a dry cleaners. That's that's the dream is just
31:40
go down there is a big bag of clothes to come back the next
31:43
day ready to go. Like, but like, yeah, a lot of
31:45
times that's not the case. You'll be in the middle of now
31:47
where you've been trying to crap up in some rates and you're
31:49
like, OK, washing machine right there.
31:51
No, no tumble dryer, right. Hanging stuff up outside or
31:53
hanging stuff up next to fan. Yeah.
31:57
And come here and is there you get roomed like 1 port one
32:02
person more than other people or could it be anyone?
32:05
I think it's random and I've actually been in with Elliot
32:07
Giles a couple of times. Yeah, he's, he's a good roommate
32:10
to marry. He's he's dead on.
32:11
Like, umm, watch his YouTube. It's actually, it's it's good.
32:14
Like, yeah, he's a good dude. That's when I was reference
32:16
because he put up a video of him and he was put in a hotel and
32:20
then it was shit and then he had to switch hotels.
32:23
And so yeah, he's he's really, really good and he had a heart.
32:27
He he had a good YouTube video for a Tokyo as well or no Paris
32:32
when he was up in the mountains train and then he got the call
32:35
that Jake Whiteman was injured and he has to then race down to
32:38
Paris would ever do a. YouTube with his dog like
32:43
YouTube. No, I don't.
32:44
I don't think I'd have to head now to to to talk in front of a
32:47
camera for for for that long. I don't think so, I told they
32:51
could be my vibe. I think you get a few, see
32:57
that's a route like obviously I'm not the fastest, but like,
33:01
yeah, you sort of have to think of yourself as a brand and make
33:04
yourself marketable. So like I have taught about it,
33:09
but I just don't think I have. I don't think I'd like I fully
33:13
commit. Yeah, I do.
33:15
I think you just, I feel like you just need to be charismatic
33:19
and entertaining and you definitely take the boxes.
33:21
Or you could like, yeah, you just need it.
33:23
And you just need to do a few mad challenges every so often.
33:25
Keep people interested. It's all, it's all about the
33:28
clickbait title. Yeah, that's all the Mars.
33:34
And eh, no kill OK, and another you're done and some Grand Slam
33:40
track this year. How did that even, umm, how did
33:43
that come about? Like how does someone get in
33:45
contact you for like grand soundtrack or what was that
33:48
about? Hmm.
33:49
So generally all the races are through my agent Nick Baddo.
33:52
So they'll contact him or he'll contact them and be like, right,
33:56
let's set this up. So I got the call, I think about
34:02
3 weeks before the Grand Slam in Miami.
34:06
They said, right, we're looking for a guy who can run the three
34:08
K 5K. Do you want to do it?
34:09
And I was like, yeah, sweet, let's go.
34:11
This, this looks like a really cool event.
34:13
Let's get involved. Obviously the prize money very,
34:16
eh, very tempting. So I, I actually changed my, I
34:20
changed my plans because I was going to go over to Flagstaff
34:22
and then plan was to be in Flagstaff and then drop down
34:25
from Flagstaff to run a 5K in San running.
34:28
So I was going to be out there for four weeks before, but I end
34:31
up actually I had to like change my flights and stuff.
34:33
So because we were money to change my flights, but I had to
34:35
go out a week earlier, go up to Flagstaff.
34:38
Sorry, I went to the Flagstaff 10 days earlier and so that I
34:40
could drop down into into Miami and then go back up to Flagstaff
34:44
after. So we change things around a
34:45
little bit and and based on that information and but drop down
34:49
race Miami went really, really well.
34:51
Kind of yeah, that 3K was really, really good.
34:53
Kind of dipped Grand Fisher on the line, which was which was
34:56
class. It showed kind of like fitness
34:58
was in a good spot, but also spit closing speed was in a good
35:00
spot. So it was a good confirmation to
35:02
start a season. It's class.
35:03
And then obviously like once you're, once you win one of the
35:06
events, you've actually got a high chance of winning the
35:08
overall event as well then or finish it very, very high up.
35:10
So yeah, because the, I think the points, the way the points
35:13
work is like, is it like 12 and then eight points per second?
35:15
So like, and then it's, and then it like actually diminishes as
35:18
it goes down. So once you kind of get, you get
35:20
a, you basically get a four point advantage on, on 2nd place
35:23
if you win the first one. So then you're like, right, OK,
35:25
I'm in, I'm in a really good spot here.
35:27
I just need to be tactically aware in the second one, if I
35:29
don't finish towards the back, I'm not going to finish first or
35:32
second here. So and once Grant went earlier
35:34
in the 5K, so this the other for 3K was the first event, then the
35:37
second event two days later was the 5K.
35:39
So then it was like right decisions to be made If Grant
35:42
makes a move early, am I fit enough to go with him?
35:45
And I just decided that I could potentially if I went when I'm
35:47
on my blow up finish at the back of the pack.
35:50
And then, and then like when you're racing those kind of
35:52
races that with that huge amount of prize money, you got to be
35:54
like, right, if I blow up here, I might go from 50 grand down to
36:00
10 grand. So you're, you're, you're,
36:01
you're, you're flushing 40 grand down the drain there.
36:04
So like, are you kind of went in with a decision to be like,
36:06
right, let's try and at minimum secure 2nd place.
36:09
So that was the tactics based on the 5K were based on that like.
36:12
Yeah, and like obviously like running, let's be real, it's not
36:16
the most like that at least don't get paid enough as much as
36:20
they should. So when an event like this comes
36:22
around and like even I was saying for you like that money
36:26
is it's crazy money for an athlete like to.
36:30
It's like, it is like it is like changing money.
36:32
Yeah, yeah. Yeah, like that could fund camps
36:35
for years to come and and obviously they've had they've
36:39
had some difficulties and grounds on track and hopefully
36:42
it gets sorted because the event like it was such a good
36:46
initiative and but yeah, so. It's good to hear.
36:51
Like the thing, the thing with the Grand Slam is that like what
36:55
what what was agreed at the start was there was a quick turn
36:58
around with the payments and and that's hard to do.
37:02
I did that ideally would have been the case 21 days, we all
37:04
would have been paid. But generally in athletics,
37:08
you're, if you like been a sport around a sport for a while.
37:11
It takes a while to get paid from everybody, from your from
37:15
your from your sponsors, from races, from everybody.
37:19
It takes a while to get paid like so I'm still I Iran.
37:22
I came six at the world indoors in in China, and I want a little
37:26
bit of prize money from that. That was in March.
37:30
Still haven't been paid for that.
37:31
So it's like that's like that's March, like the first, the first
37:34
the first Grand Slam was in was in May.
37:36
So like, it's, they still, they still have a bit of time, you
37:39
know, and so like, I like, I think there's a lot of, there's
37:42
a lot of negative activity out there about the Grand Slam and
37:45
stuff. But like, let's, let's see how
37:47
it plays out. You know, ideally, ideally Grand
37:50
Slam comes back next year. They pay everyone for this year.
37:54
That will be ideal. But yeah, we'll have to see what
37:57
happens. Yeah.
37:59
Yeah, I know. Let's kill, let's go and come
38:01
here on these. So all these like grounds on
38:04
track and Diamond League, there's some massive
38:09
personalities like between the sprinters.
38:12
Did have you encountered any like, challenging personalities
38:16
on the circuit? Do you know what, like I think I
38:19
think some of the sprinters can definitely be yeah, very, yeah,
38:23
they can be, they can be very confident individuals.
38:26
They know exactly what they want.
38:27
But I do, you know, I think there's a, this seems to be like
38:29
a difference in personality between the sprinters and like,
38:31
say the middle to long distance people.
38:34
Like I think we, I don't know, maybe it's, it's hard to know
38:38
why, but they're, yeah, they're very like they're probably a lot
38:41
louder, a lot more maybe like, yeah, a lot more sociable.
38:45
Maybe then like I'm not saying that like the middle distance
38:48
runs are sociable. They definitely are.
38:49
But there's you can, you can see the clear difference there may
38:52
be like if you look at the table of sprinters and you look at the
38:54
table of middle distance runners, the table of sprinters
38:56
will be very loud. They'll all be very outgoing.
38:59
Whereas the table of Fair middle, this is sort of probably
39:01
all just like quiet and talk about running stats and mileage
39:04
and all this stuff. Like they're a bit more like
39:06
maybe maybe it's slightly more towards the introvert source
39:09
sort of side. And it's probably just that
39:12
they're like naturally, maybe because say middle distance, so
39:15
long distance would have to run a lot more mileage.
39:17
They have to spend a lot more time on their own, maybe that
39:19
they just like those type of people gravitate towards that.
39:22
But I think, yeah, everyone in the middle distance, long
39:24
distance, they all seem to kind of like everyone gets along and
39:28
there's not that many conflicts. Obviously there's one or two
39:30
exceptions, but like generally every everyone's pretty sound
39:33
and everyone gets along pretty, pretty well, yeah.
39:36
Yeah, I tried to watch that Sprint documentary on Netflix
39:39
and I think I got you halfway through the first episode and I
39:42
just couldn't stand Noah Lyles. Yeah, I just, yeah, there are
39:47
different breed them sprinters. Yeah, you're you're, you're,
39:50
you're the middle distance side of things.
39:51
So you're like, you'll gravitate towards those.
39:54
How do people a bit more? Yeah, but that's I.
39:57
Have you watched them, Jacob? Bingo Britain's YouTube channel.
40:01
I've watched a few bits. Yeah, yeah, yeah.
40:03
Like is he, is he sort of like that on the circuit or is he
40:06
much more, is he much more quieter?
40:08
Because I couldn't get over like how I know he's real, like funny
40:12
and just. Ah yeah, I wasn't expecting him
40:15
to be like that. I, yeah, I actually think one of
40:18
the superpowers is that he's, he's always the same, like in
40:23
the race, post race interview, sitting on a sofa.
40:27
Like I feel like he's always the same, same, same sort of person.
40:30
And he's just so relaxed. Like I think before the, or
40:33
before the Europeans in Munich last year, he showed up to the
40:35
track 2 hours early. He fell asleep on a chair for
40:39
about half an hour. And then someone like what I
40:42
like, I'd someone like woke him up and he got ready to start
40:44
warming up and then just like, like so relaxed that.
40:46
And I think, I just think that's, that's his superpower.
40:48
He's just, he doesn't change, he doesn't stress.
40:50
He's just the same the whole way across.
40:52
Like, umm, so yeah, yeah, he's, he's he's always the same
40:57
person. But I think that's so key,
41:00
staying relaxed because like you might be just tense and just
41:05
wasting that energy that you will need.
41:07
So umm, yeah, being relaxed, it really is a superpower.
41:10
And in them high pressure environments, like I just would
41:13
not when I was doing nationals with you and the 5K, like like
41:17
it's so easy to get tense in that situation where you're
41:20
sitting in a call room. Look at that like looking at you
41:23
and like from G day and all these order like top athletes
41:26
and I'm like, it'd be so ways to get like wound up and like
41:29
really, I don't know, just drain energy.
41:32
Whereas like if you're able to keep relaxed, it's it's so, so
41:35
important. Hmm, just, yeah, I think I think
41:38
possibly it is maybe a waste of energy.
41:40
Umm and yeah, a couple other reasons, but I think you get you
41:43
just you're able to maybe judge your own effort in the race a
41:47
bit more and like umm, yeah, I think I think there's a few
41:52
reasons why just stay and relax makes it makes a lot of
41:54
difference. But I think energy conservation
41:55
is probably one of the big ones. You just don't yeah, you don't
41:58
produce adrenaline as much. And then that that that just
42:00
like saps the energy straight out here and.
42:03
So you're currently in Hong Kong going to talk when you're going
42:06
to Japan? On the night, so I've been, I
42:10
got over here on the 31st, so I've been here for, for, for
42:13
close to a week. And then, yeah, a couple more
42:16
days here and then, then we fly across and then the Kanish
42:18
begins. And is that an Irish holding
42:22
camp or is it just you? This Irish holding camp, so
42:26
pretty much all of the athletes, I'd say, except for maybe two or
42:30
three, they're all here. So yeah, it's, it's we're in the
42:34
the Hong Kong Sports Institute, which is really, really cool
42:38
Facility has like gym has a track, has everything that you
42:42
could need. And so, yeah, everyone's over
42:45
here acclimatizing to the heat and getting over to jet lag.
42:49
And right, so you have a pretty hectic schedule in Tokyo.
42:54
So the Sunday 14th you've the 1500 heats, then the 15th you've
43:00
the semi final, the 17th you've the final, hopefully the 19th
43:06
you've the 5K heats and then the 21st you've a final.
43:11
So like from Sunday to Sunday you are running like 5 days.
43:16
How do you even like go thinking about like that week?
43:21
Because it's a lot of intensity and not many people could do it,
43:27
let's be real. Yeah, like it's, it's obviously
43:30
hard like, umm, to kind of like go back-to-back like that.
43:33
And, but I suppose like I, I, I tried to do the double at
43:36
nationals and I think that was kind of like, I like to try and
43:41
get a rough idea of like what it will be like to say, run one,
43:46
how well you can you recover and come back for the next one.
43:51
But like, it's, it's, I think it's more just about waking up
43:54
every single day and just going right.
43:56
I'm going to try give me best today and then do the same the
43:59
next day. I think, I think my, I think I'm
44:02
quite aerobically fit. So I can, I think that's quite
44:05
helpful and trying to like say recover and like, yeah, say even
44:08
1500m round, like I think I think if you're quite
44:10
aerobically fit, you can recover quite quickly.
44:12
So I think it's just literally about just finishing up, relax,
44:16
kind of get your, get your hydration and get a nice meal,
44:18
go back to bed. It's it's more like, like what I
44:20
said there. It's just like staying relaxed,
44:22
staying in tune and with your body and just like trying to nap
44:25
when you can, trying to go to bed at the right times.
44:28
Just don't get stressed, don't get worked up.
44:30
So like bit of daily meditation sitting there, you know, namaste
44:33
and all that, you know, just chill, chilling out.
44:37
Really. I think that's, that's it's,
44:39
it's recovery really. It's the recovery is the habit.
44:42
And I've always thought so on let's say the Sunday or like the
44:46
Monday. So you've got the semi finals.
44:49
I'm not sure if that's in the evening or the morning, but like
44:51
will you? Obviously a 1500 isn't like Eve.
44:56
If you were to race a 1500, you'd probably still do a
44:58
session after. So like will you still run in
45:01
the evenings around that? Or how does that like, how do
45:04
you manage that? Yeah, so I think umm, so that
45:08
yeah, the semifinals sort of the first day, the heats are in the
45:11
morning and then the second day, the semifinals are in the
45:13
evening. So yeah, like so when you
45:15
finish, when you finish my race in the morning, umm, of the
45:17
first day, I'll, I'll do like 1015 minute cool down, jog, get
45:21
to try to get the lack together legs.
45:23
Umm, then what you do go home, have a nap, then that evening
45:26
you'll shake out. So either I think I I've been
45:29
messing around a little bit more at the moment of kind of doing
45:31
it like spinning the legs on the bike.
45:33
So like impact on the legs can kind of if you're like, umm, it
45:38
can make a difference. You know, like if you're, it's
45:40
like, like the amount of times that you're banging your legs
45:42
off the ground actually does make a difference.
45:44
So sometimes if you're in there, if you feel like you're, if your
45:47
nervous system is a little bit fried, maybe from the morning
45:50
race, say on the first day of my, if I feel like my legs are a
45:52
little bit fried up, like, right, I won't run that evening.
45:54
Maybe I'll go on the bike, but like spinning the legs over.
45:56
So I'll do like, I'll do like 20 minutes, maybe spinning my legs
45:59
on the bike just to get the blood flow going because it's,
46:01
it's, it's really good for recovery.
46:03
Then the next morning, then I'll get up and I'll do like a shake
46:05
out in the morning. So that'll be like 10-15
46:07
minutes, maybe some light strides.
46:09
And the light strides will kind of just be to like, yeah, kind
46:11
of get the legs a bit of a popular feeling really nice.
46:14
And, and then, yeah, then you're just straight back in.
46:16
It'll just be like that. It'll just be like constantly
46:18
rest during the day, easy run in the morning, easy run in the
46:22
evening, just like a little snippets of like keeping the
46:24
blood flow in the legs, keeping that poppiness in the legs and
46:28
but nothing. You're not trying to boost
46:29
anything. You're not trying to like get
46:31
any extra fitness. You're literally just trying to
46:33
recover. That's the only aim of the game.
46:34
Yeah, and with the way like the 1500s planned out this year and
46:40
it's freaking nuts, man. Like three 30s are just like the
46:44
norm now. And but obviously you after
46:48
doing ground soundtrack, you sort of have that more
46:49
experience of the sort of the rounds or something uneven
46:53
nationals like the rounds. So, umm, obviously they're all
46:56
not going to be 3:30 and I feel like with the heat, people are
47:00
even going to be more conservative.
47:02
So I feel like the tactics are going to play such a big factor.
47:07
And positioning and who. I heard Cam Myers on an
47:10
interview and it's just like getting yourself into that
47:13
position is like half the battle, like not getting boxed
47:16
into the rail and all that. So umm, yeah man, yeah.
47:20
Can't wait to see how you freaking get on because we're
47:24
all rooting for you here anyway. Thanks, man.
47:26
I appreciate it. Appreciate it.
47:27
Yeah, thanks. And so you're sponsored by New
47:32
Balance and I love shoes, actually.
47:35
I worked in your Balance back when I was in Australia.
47:38
So I like to think that I was somewhat sponsored.
47:41
I paid me class to work. Yeah.
47:44
What's What shoes do you wear? I'm going to get there first.
47:48
Yeah. So I have a fair, I have a fair
47:51
collection. I have the I wore the 1080's,
47:54
the V 14, I've worn the rebel, the old Rebel and I had the
48:00
racing shoe there. the Super complete V4.
48:04
Now brutally honest V 4 was pretty soft.
48:07
I would have liked something a bit more snappy.
48:09
And they didn't have the pacer. I would have loved the pacer,
48:12
but I heard that the V5, the new super complete V5 is a really
48:16
nice shoe. So I was going to ask you,
48:18
what's your go to or like what's your New Balance rotation?
48:21
And so I'm 1080s, they're all easy runs and then sessions are
48:27
yeah, SC elite V5, the new the V5 unbelievable show.
48:31
Yeah, you have to get your hands on it.
48:33
It's so good. And it's definitely like popular
48:36
than the V4. It's a bit more like there's a
48:39
bit more energy out of it's all like yeah, definitely get get
48:43
get your hands on a paradigm and then racing spikes are the MDX
48:49
and are we on the V threes now? Yeah, the MDX is anyway class
48:54
unbelievable spike. I think they're the best middle
48:56
distance spike out there. Like everyone from the 400
48:58
meters up to the five KS when the MDX is like they all they're
49:01
all love it. But I think it's it's it's
49:02
specifically made for like the 815 range.
49:05
But yeah, it's class. Cool.
49:08
And I've always wondered, so like when you're travelling
49:11
around like how do they get like the new gear and kit to you?
49:15
Like do you just give them a hotel you're going to be in like
49:17
next week and they deliver it there or how does that work?
49:21
It can be, it can be a bit of carnage, to be fair, because
49:23
like you say, I was trying to get my gear when I was racing in
49:25
the States, but I'd be somewhere different every like 3 days.
49:29
And then you like go to another spot and then you'll be
49:31
somewhere for three days and you go to the next spot.
49:32
So it's like kind of hard to coordinate.
49:33
You're like trying to like Georgia, like, right, OK, if I
49:35
order it now, it's going to be, it's going to get delivered in a
49:38
week's time. So where am I going to be in a
49:39
week? But if it's delayed, then I'm
49:40
going to miss it. So you're like, right, I need to
49:42
try and like, say for, for I was trying, I was trying to get a
49:46
son like so one of the companies that sponsor me and sunglasses
49:51
there ever Amber. They were trying to send me
49:53
sunglasses out to the States and eh, because of this whole new
49:56
tariff thing or whatever like there is, it took ages to get to
49:58
your customs. So it arrived a couple of days
50:00
late and I had literally left the morning of and then it
50:03
arrived that day. So then I, whoever was in charge
50:07
of the MB, I, I got them to kind of send the sunglasses on to me.
50:09
They send it on to LA where I was racing LA and then those
50:13
sunglasses arrived at about 3 hours after I left from LA and
50:17
then I'm in LA trying to get them sent to Philadelphia and
50:19
they arrived about 3 hours after I left as well.
50:21
So it's, you have gear like I had Paris like a couple of pairs
50:25
of sunglasses chasing me around the states there for a while.
50:27
So it's, it always kind of like it always kind of works out like
50:29
that, like where you're trying to get gear sent to, you're
50:31
trying to judge where you're going to be.
50:33
Boy, if anything gets delayed, then you're screwed.
50:35
You miss it. And then there could be New
50:37
Balance gear just sitting in some that can hotel waiting for
50:40
you and you might have to go back to next year and pick it up
50:41
or something now. Wow, yeah because actually I was
50:45
looking at that's an Irish company as well.
50:47
I was actually going to buy sunglasses off them but then I
50:49
was like oh it's going to be winter now so I won't get to
50:51
wear them for like 7 months. Yeah, I'll have, they have the
50:55
wind, they have to sleep sunglasses.
50:56
Well, I have this, the sleepy sunglasses there.
50:58
I get yourself a pair of these. These are unreal.
51:00
Like before you go, about like an hour and a half maybe before
51:03
you go to bed or maybe an hour before you go to bed.
51:04
Just stick these on and they just block out all the blue
51:07
light. Yeah, they block it all the blue
51:08
light and then you just like, honestly, man, you sleep like a
51:10
baby. So I'd fully recommend her to
51:13
ever amber sleep some glasses like yeah, umm, so good.
51:17
But yeah, so if you want them to, but they're they're really
51:20
good and they're they're a little bit say cheaper than say
51:22
they're just as good as the higher end brands with a little
51:24
bit cheaper. So I'd fully recommend them like
51:26
in the class. Man, I've I hate like Oakley
51:30
have a freaking monopoly in the market.
51:31
It's so annoying that they can charge like 200 odd or whatever
51:35
for sunglasses. Yeah, freaking knots.
51:38
Hmm, yeah, ways you can get the same thing from say, ever Amber
51:40
for like more than half the price and it's just as good.
51:43
So you're like fucking yeah, just crap on.
51:45
Exactly. Now and come here, are you a
51:49
bike carb guy? Have you tried that Nomino
51:54
broccoli shot thing or I? Haven't I haven't done the
51:57
nomio. I haven't done the Nomio yet,
51:58
but I do. I do the boy cab generally and
52:01
John still Hamilton Holland on the boy carp.
52:03
I think like I raced all indoor season without the boy carp and
52:07
and then outdoor season I've been racing with the bike carp I
52:10
haven't seen. I honestly still think I might
52:13
be slightly better without the boy carp.
52:14
So for whatever reason, like you, it's trial and error sort
52:17
of thing, isn't it? Umm, I'm still 5050.
52:20
I'm not, I'm not fully convinced.
52:21
Like obviously the science is there to say that it would like
52:23
both for lactic for you and, and it does do that.
52:25
But maybe some of the trade-offs are that you're you're have a
52:27
lot of sodium, so you're a little bit heavier and then you
52:30
can have stomach issues. So not fully convinced yet.
52:32
I'm in the exact same boat. I take I don't have the more and
52:35
when I get the cheaper one from this company called fly Cap, but
52:38
I'm nice. Like I feel like I've run well
52:41
with it, but then again I'm like, is it in my head?
52:45
Because I actually don't feel any different.
52:47
Like really, I don't really know.
52:49
Yeah, yeah, yeah, I suppose it's just like it's like one of the
52:53
things is that like say, like I was saying there, it's like it's
52:56
like the stress around it, like the the actual effort of like
52:59
taking the boy carb, it's quite uncomfortable to take it.
53:02
You're like, it's a bit weird. Like would you be better off
53:05
just going in a bit more relaxed and just going, I'm just going
53:07
to have a coffee here and just maybe get some like a gel into
53:10
me that I feel a bit more comfortable doing.
53:12
And and then you might be, it might just be a little bit
53:14
easier and you might race a little bit better because it's
53:16
just the process is just a little bit easier.
53:18
And I'm not sure, but maybe maybe you're better with the
53:21
bike cab as well. I don't I don't know what the
53:23
science would say that you do but for lactic.
53:24
So that would make should make you better in a 1500 meters or
53:29
an 800 meters. So yeah, I'm not, I'm not, I'm
53:31
not. I'm not so sure yet.
53:33
Right, Sam. So after Tokyo, are you calling
53:38
a season or are you going to dabble in some cross country?
53:41
Well, I see it in the fields. And I think, I think I'm going
53:47
to need a break. I think it's been a long season.
53:49
So I've been racing since, since, since May.
53:52
So I, I think I'm going to take maybe a week off or yeah, maybe
53:56
even more than a week and enjoy. I'm going to travel around
53:59
around over here a little bit. So in, in Japan and maybe go to
54:02
Okinawa for a little bit as well.
54:04
So I'll have a look around and then yeah, I don't, I don't
54:07
think I'll be racing maybe until I possibly might run national
54:12
cross country. When is it?
54:14
Is it and I'm going to say end of November of I haven't even
54:18
looked at it. When is it?
54:20
Yeah. 23rd of November open. Derry, OK.
54:24
Oh, OK. So interesting.
54:26
I've got an Airbnb you can sleep on the self if you want.
54:30
To OK, I'm going to take you up on that.
54:31
Yeah. Sick.
54:35
And an offseason, so like would you totally like?
54:39
So I've actually just, I'm coming off my first ever break
54:43
where I took it on my own accord and my body didn't force me to
54:46
take it. So I'm like, I think I ran like
54:49
every. Yeah, I think I ran like every
54:52
per day or something. Like on your offseason, do you
54:54
like totally not run or do you like still jog a few days?
54:59
Yeah, I think I'm so used to running so much mileage that if
55:01
I just didn't know some, I think I just feel a little bit weird.
55:03
Like generally I'll be like, I'll go a couple of days and I'm
55:05
like I'll go out for an easy jog or maybe I'll get on the bike
55:09
and kind of go out for like an hour cycle, just have a spin
55:11
around. Just a bit of change of scenery,
55:13
you know. But like, I think if I took too
55:15
long off, I think my tendons and stuff was to like, yeah, when I
55:18
when I did come back, then they'd feel a bit weaker and
55:21
maybe they'd like, I feel like I'd get like an Achilles injury
55:23
or something and pop off. So like I'll always kind of keep
55:26
a little bit of impact on the legs.
55:27
Like I probably wouldn't go, I wouldn't, I wouldn't like take
55:31
more than a week without running completely.
55:32
I'll probably take like a week and then maybe do the odd little
55:34
bit of running here and there just to kind of bang the legs
55:37
off the ground to keep the tendons activated.
55:38
You know, are you, are you, are you the same?
55:42
I felt like a drug addict. So I had like 2 days off and I'm
55:45
like, oh, I feel like I should really be doing something.
55:48
And you have like that itch inside used to just like run,
55:51
but in the back of your mind you're like, no, this is good
55:53
for me. My body needs to break.
55:55
So yeah, yeah, it's, I feel like it's so hard to actually like,
55:59
take a step back and let your body recover because like as a
56:04
runner, you always want more and more and more and more.
56:06
But in my head, the way I think better, any idiot can run.
56:10
Like I could go out and run like 100 miles a week, 100 kilometers
56:13
a week or 100 miles a week. But yes, my body then isn't
56:17
absorbing the training. So I have to like, because I'm
56:20
working A-95 job. Like you should have to train
56:22
smarter rather than harder. Yeah, yeah, yeah, yeah.
56:27
Like if you, you need, you need energy to, to, to adapt to the
56:31
training, the stem, the stimulus that you get from the training,
56:33
you need energy then to like to deal with the inflammation and
56:37
actually change your body to, eh, to actually benefit from
56:41
that training as well. So like if you're just say, if
56:42
you're training in the morning, then you're on your feet all
56:44
day, like that's not going to happen.
56:45
Yeah. See you on it.
56:47
Yeah. And all right, so sort of last
56:51
question and if you were to like give one piece of advice, this
56:55
is so, but I think it's good to know like someone piece of
56:59
advice like the average runner out there like me, let's say,
57:02
for example, like what would you, what would you tell me to
57:05
do? Honestly, I think it's it's it's
57:07
it's a basic enough morning heart rates.
57:11
Just every morning you wake up, you look at your morning high
57:13
rate and you go right. If I'm absolutely fried today,
57:15
my morning hours should the roof you've you need to pull things
57:19
back and just recover. Like like like what we were just
57:21
saying. They're like, it's like it's
57:23
like taking your time off at the end of the season.
57:25
You let the body bounce back, you go again.
57:26
Like I think there needs to be a fail safe in your training.
57:29
Where how do I know if I've overcooked it?
57:31
And that's the heart rates. And then right if I overcook the
57:34
heart rates of the trigger roof, maybe I take a rest day, maybe
57:36
I'll take a down day, maybe take a little bit easier.
57:38
I think honestly heart rates are gospel.
57:41
Yeah. And when you're looking at heart
57:43
rate there, like I personally, so I notice my heart rate when
57:47
I'm lying down and then like I sort of stand up out of bed,
57:50
wait for a minute and sort of watch, wait for it to peak.
57:54
And then I sort of know if it's like if my lie down heart rate
57:59
is more than let's say like 20 or 30 beats than my standing
58:02
heart rate. I know I'm a little bit cooked
58:04
and I just have to be a lot a little bit careful.
58:06
Or what are you sort of looking out for?
58:09
Like I saw I, I use, I use my garment and my aura ring to kind
58:13
of like that will kind of give me a rest and heart rate
58:14
throughout the night. So I think the only, the only
58:17
thing that's important is, is whatever you do, do it
58:19
consistently. So like say if you take your
58:21
morning rest and heart rate by lying down for two minutes and
58:24
counting your heartbeats, if you just do that exactly the same
58:26
every single time, It's it's, that's, that's the way to do it.
58:30
Like it as long as you're just consistent and how you do it.
58:32
So like if you, the way you do it, they're like absolutely
58:34
perfect. Like, you know, as long as
58:35
that's the way you always do it and you don't one day you change
58:38
it and then you're like, Oh, it's higher.
58:39
But like you're like when you did something different.
58:41
So that's why it's higher. Like, you know.
58:43
Yeah, yeah, yeah. No, cool.
58:44
Well, Andrew, come here. Thank you so, so much for coming
58:47
on. You have literally elevated
58:50
middle distance and running in Ireland to a whole different
58:52
level and you're inspiring so many kids and even me as a 27
58:56
year olds, like I've looked at you and I'm like, yeah, you
58:59
know, I'm going to get back into running and try and like just
59:03
get the best set myself really. But umm, yeah, you're an
59:05
inspiration. Oh, thanks man.
59:07
I appreciate that. Thank you very much.
59:09
And then yeah, good luck in actually one more question.
59:14
Is there any we do, we do this, we do this thing in the podcast
59:18
double Trouble where it's like it's an opinion that you might
59:23
get in trouble for. So I said, oh, running fast,
59:28
running faster is better than, let's say, running longer.
59:32
Have you any like her opinion that not that you're going to
59:35
get in trouble for, but like not many people are I don't know,
59:39
like what is some examples that we've done?
59:44
Man, trying to think of something.
59:46
Like 20 on the spot, yeah. I'm gonna yeah, you know what?
59:50
You know what I'm going to say? I say long run is a myth.
59:52
OK, fair. Yeah, because I read somewhere
59:57
that Yacob hasn't never run over like 90 minutes or something
1:00:02
like that, something crazy, but listening to you like you don't
1:00:05
really do a long run either, so you might be on to something.
1:00:08
Yeah, I don't. Yeah, time in a place, not all
1:00:11
the time. I don't think it's the most
1:00:14
important piece of the puddle. So I'll just, yeah, I'll say
1:00:16
that a lot of people are going to, I'm going to get in trouble.
1:00:20
I don't think people care enough today.
1:00:24
Is the mark. Would you ever jump up to a
1:00:25
marathon like down the line? There's an entry for Dublin
1:00:29
Marathon this year. You know, I'd go, I'd go for a
1:00:31
jog around. I think.
1:00:35
I think the longer. So yeah, I like the idea of it.
1:00:38
Like, you know, I like the idea of doing it.
1:00:39
Maybe I don't know about doing it like seriously, but doing it
1:00:42
for fun, I think. Not that yeah, yeah, I supposed
1:00:45
to be seen, but look at you and say that's crazy.
1:00:46
But like, yeah, I think jogging around Dublin Marathon, just
1:00:49
soaking up the energy, I think it'd be fun.
1:00:51
But what if it does? You see your vibe on the
1:00:53
marathon. Oh, I think that's where I will
1:00:56
end up, to be honest, because I don't have fast twitch fiber in
1:00:58
my body. Like in the coming up indoor
1:01:00
season, I'll try and run like a fast 3K and a 1500.
1:01:04
But yeah, I feel like the marathon and a half marathon,
1:01:07
it's sort of very suited, very suited to me.
1:01:13
No, Andy, thank you so, so much for coming on.
1:01:15
And good luck next week in Tokyo.
1:01:18
We'll all be ready for you. Thanks a million.
1:01:20
I appreciate that for that. Cheers man, thank you very much.
1:01:25
Nicely, nicely, right? Catch you soon.
1:01:28
Bye, bye, bye. The.