Latest / Easy Double podcast / EDP7: Dean is State 10k Champ / Grand Slam Track / Nationals @ Perth preview

Transcript

EDP7: Dean is State 10k Champ / Grand Slam Track / Nationals @ Perth preview · Easy Double podcast

• 0:21
  The. Hello everyone and welcome back
• 0:27
  to the Easy Double Podcast. Episode 7 we're up to now seems
• 0:31
  to have gone by very quickly. I'm joined tonight by sadly only
• 0:35
  one Co host, but that Co host brings with him the 10K Roads WA
• 0:42
  State Championship title welcome Dean Menzies.
• 0:46
  Hey Ryan, how you doing? Yeah, I'm good.
• 0:47
  Thank you mate. So yeah, we're missing, missing
• 0:51
  our Irish counterpart. He's that might worry people on
• 0:55
  the face of things if they listen to last week's episode
• 0:58
  they had he was off going up to Cairns and they might be
• 1:01
  thinking shit, what's happened to him up there.
• 1:04
  Call Black Crocodile. Yeah, we've got wrapped up in
• 1:07
  the cyclone, but hopefully we will we'll have him join us a
• 1:11
  little bit. He's he sent us a little message
• 1:14
  which I'm gonna add into the show.
• 1:16
  So we will get to hear from him how he's been getting on up
• 1:19
  there. Just due to the time difference
• 1:21
  and stuff, he wasn't able to make the live recording.
• 1:23
  But yeah, Dean, fresh off the back of the the win yesterday
• 1:27
  down at the Bridges. How are you feeling?
• 1:29
  Yeah, not too bad. Legs a little a little sore but
• 1:33
  no no all all in one piece so no feeling pretty good.
• 1:37
  Looking forward to having a chat.
• 1:39
  And then first race since Maragami was it.
• 1:42
  Yeah, so it was the last time I raced was yes, was it the first
• 1:47
  weekend of February? So it's been about two months
• 1:50
  since since I raced and it's just really nice to be back out
• 1:53
  there. I think a couple of those
• 1:55
  marathon sessions we've done recently sort of somewhat mimic,
• 1:59
  you know, race conditions in the sense that we're sort of, you
• 2:01
  know, putting on our race gear, fueling and all those sorts of
• 2:05
  things. But it still doesn't feel the
• 2:06
  same, quite the same as what it does, you know, depending on a
• 2:10
  bib and knowing you're gonna go pretty well all out.
• 2:14
  So yeah, it was really nice to be back having a race.
• 2:16
  Yeah, good to get rid of them. Just blow the cobwebs off a
• 2:19
  little bit. Only three weeks out, isn't it?
• 2:21
  And just go through those race day routines.
• 2:24
  Yeah, good to sort of see how you feel, dial into sort of, you
• 2:27
  know, the right sort of effort you want to do and yeah, go
• 2:31
  through your warm up routine and all that sort of stuff.
• 2:33
  And not that you really forget it, but yeah, always good to
• 2:37
  have a bit of a hit out which. Was good fun.
• 2:39
  Yeah, well, it looked good fun as you're sending it coming over
• 2:43
  the the bendy bridge there, looking down at your watch.
• 2:48
  Yeah, good Lord. But we'll get to this hopefully
• 2:52
  anyway. We'll be getting the opportunity
• 2:54
  to go through the race day routines this weekend too.
• 2:57
  Yeah, exactly. Can't wait.
• 3:00
  So let's get into it. Then we've got some running news
• 3:03
  from Grand Slam Track, which was eventful.
• 3:08
  We're going to preview Nationals, which is coming to
• 3:11
  Perth this weekend, which is really exciting.
• 3:14
  And then we'll do a bit of a deep dive into Dean's run at
• 3:17
  Bridges and maybe cover off some of the other stuff that happened
• 3:20
  there as well. We've got YouTube Diaries in the
• 3:23
  absence of Owen this week. I will take the reins on that
• 3:28
  one. And then with the training week,
• 3:31
  I think Dean has had the responsibility of this being the
• 3:34
  only fit guy for the past two or three weeks.
• 3:36
  So hopefully I'll be able to contribute and help him out
• 3:39
  there. And then Dean is also going to
• 3:42
  take us down Double trouble, and we'll see what he's got up his
• 3:45
  sleeve after a complaint or two of them being a little bit too
• 3:50
  soft with his last one. And my bad, I didn't open up the
• 3:56
  listener questions this week, but we do have one or two that
• 4:00
  have been sent in anyway, so we'll get into those.
• 4:03
  So now I don't want to do your dirty here, Dean, because you
• 4:07
  haven't seen this trivia and you are by yourself tonight, but
• 4:11
  I'll give you a shot anyway. So it's on.
• 4:15
  It's on theme. If you can join the dots, who
• 4:19
  held the 200 meters world record from 1996 until Usain Bolt took
• 4:25
  it in 2008? I'll go Mr. Grand Slam Michael
• 4:29
  Johnson. Yeah, exactly that.
• 4:33
  So shit, that was a long time. He's held it for there 96 to
• 4:37
  2008 and then obviously both said it since.
• 4:39
  What was it? Is it like 19.3 something?
• 4:43
  Yeah, it was maybe 3 five. I think I've seen it today,
• 4:47
  obviously when I walked. He he had a pretty unique
• 4:50
  running action, I think. Didn't he remember?
• 4:54
  That was one of the things what came up when I was like doing a
• 4:57
  bit in the background, It said he was known for his upright
• 5:01
  form. Yeah, very outright effective,
• 5:05
  though. Well, clearly, yeah.
• 5:08
  So we'll kick off with Grand Slam track I I have an opinion,
• 5:14
  but I don't really. I don't know.
• 5:16
  Do you have an opinion on it? Did you get to watch much of it
• 5:18
  it? Might be similar and I don't
• 5:20
  know if we had a if we have a more sour taste given the fact
• 5:26
  that I don't know if do we have right.
• 5:29
  Well, like the strains I viewed from were just through YouTube
• 5:33
  and they weren't the sort of official, you know, broadcast
• 5:37
  rights, televised streams, you know, commercial strains.
• 5:41
  So but yeah, I sort of struggled to actually view the races and
• 5:47
  the streams we got access to sort of had some patchy showing
• 5:50
  of it and it didn't look like the stadium was pretty packed.
• 5:52
  And so there's all this build up and hype and I was sort of left
• 5:57
  feeling like I didn't get the full experience.
• 5:59
  Yeah, I think I'm, I'm similar really because the, the stream,
• 6:03
  what we could see it on, I think it was straight at it, straight
• 6:06
  at it. And it's an, I think it must be
• 6:08
  an Australian company because the guy himself, the the screen
• 6:12
  was split across 4 screens. So you had four different
• 6:14
  angles, like the traditional angle, what you would see on any
• 6:18
  normal broadcast, and then like a couple of random angles, like
• 6:22
  they were sending a drone all over the track.
• 6:25
  But like during important parts of the race.
• 6:28
  That was quite bizarre. And yeah, like, like you say, it
• 6:33
  had so much build up and hype. And I'm obviously going to give
• 6:36
  them some slack because it's the first one and I'm sure things
• 6:39
  will improve. But I just felt like, yeah,
• 6:42
  quite distanced from it. And they've got everyone who
• 6:45
  they need to have, like all the star names.
• 6:48
  But I don't know, it just left me feeling a little bit empty
• 6:52
  over it. Like I was a little bit
• 6:53
  disappointed. Yeah, and it didn't seem like
• 6:56
  the in stadia like atmosphere like they didn't feel like it
• 6:59
  was sort of not life changing money, but pretty close to.
• 7:03
  So what was there? 8 events and 100 grand was
• 7:06
  awarded for over 2 races to the winning athlete.
• 7:09
  So you had like a one in eight chance of walking away with 100
• 7:14
  grand. I don't know what 8 got, but
• 7:15
  even that was not small like 50 grand per second.
• 7:18
  So like for, for a, for a weekend of racing, it's sort of
• 7:22
  fairly unprecedented. I would have thought, like I
• 7:24
  think they said, if you win a Diamond League in a record time,
• 7:27
  you might walk away with 50 grand.
• 7:29
  And this is sort of double that. And this is one of four mates
• 7:32
  they're going to have over four months.
• 7:34
  So you're talking like, you know, serious, serious money.
• 7:38
  And so these athletes would be feeling the enormity of that,
• 7:42
  but you sort of didn't really, you couldn't really feel any
• 7:45
  connection to how they were feeling or the, the sort of
• 7:48
  buzz. Like this is sort of built up as
• 7:49
  sort of the biggest sort of cash incentive and got the best
• 7:54
  athletes and the unique format as well, like two different 2
• 7:58
  events for each athlete. And so therefore, just
• 8:01
  naturally, unless by chance, but they'll sort of design the 2
• 8:05
  events where you would sort of get a be a good cross of
• 8:08
  specialists in each event competing against each other.
• 8:11
  So you had this unique element of maybe not a clear stand out
• 8:14
  either and the points element. And I just didn't feel like I
• 8:17
  was that connected to anyone or feeling the the excitement that
• 8:22
  you thought you would feel knowing that they were racing
• 8:24
  for so much money. I mean, I guess it's going to
• 8:27
  take a lot of getting used to for both the athletes and for us
• 8:30
  as like viewers. But yeah, like went to town so
• 8:34
  much on the money elements of it, didn't they?
• 8:36
  Especially like in the build up, it was all about this 100 grand
• 8:39
  paid, which is fine and it's good for athletics because
• 8:44
  obviously athletics needs as much money as it can get into it
• 8:48
  right now. Like it's trying to grow as a
• 8:49
  sport. So this is like a unique way of
• 8:51
  doing that. But then even like after the
• 8:56
  events and everything on social media surrounding the winners of
• 9:00
  these events, Grand Slam themselves are just hammering
• 9:03
  the 100 grand thing, 100 grand thing.
• 9:05
  And it almost takes away a little bit from like the fact
• 9:09
  that these are actually the best athletes in the world.
• 9:12
  And when the Olympics are involved and when the World
• 9:14
  Championships are involved, there's nothing to do with
• 9:17
  money. Like you purely just
• 9:18
  appreciating the talent and their ability.
• 9:21
  Whereas this, it's just, I don't know, the cash was almost just
• 9:24
  forced down your throat a little bit.
• 9:26
  But we'll see. It can only get better,
• 9:28
  hopefully. Yeah.
• 9:30
  And it's sort of at least the coverage we saw.
• 9:32
  So they didn't have the split. So they're sort of like the
• 9:34
  second race is the more exciting one in some ways of it's when
• 9:38
  the money gets determined. And so, you know, I didn't feel
• 9:42
  the excitement. I, I, you didn't feel close
• 9:45
  enough to the storylines or the excitement of the athletes.
• 9:47
  Like you certainly saw some reactions, like I think the
• 9:49
  winner of the women's distance events, you know, she sort of
• 9:53
  collapsed to the floor one because she was exhausted given
• 9:55
  the conditions and how she ran the race.
• 9:57
  But and then I think because she was so excited for winning the
• 10:00
  money. And then there was like a, he
• 10:02
  used to compete as a junior. I think it for WA.
• 10:06
  He's like is runs for France now.
• 10:09
  He is it Sasha, Zoya, he'd like won the hurdles and like you
• 10:13
  could say he's literally like dancing around the track, super
• 10:15
  excited and rightly so. He like won the major prize, but
• 10:20
  it's sort of, you know, you sort of just didn't feel all of that.
• 10:23
  You you sort of yeah, I just didn't feel close enough to a
• 10:26
  lot of it sort of didn't the storylines and the atmosphere
• 10:29
  didn't feel feel as as I didn't feel as excited as what I
• 10:33
  thought I might be. Probably the most excited I got
• 10:36
  actually was when Grant Fisher won the the the 5K on the that
• 10:44
  was the first morning. What was that?
• 10:46
  Our Saturday morning? I think it was.
• 10:47
  Do we want to talk about that? If you if you have to, yeah.
• 10:57
  Well, we, you know, TBC if it becomes a segment or not, but we
• 11:02
  we did Ryan, you did share bet 365.
• 11:06
  Not that we're a bit, we don't gamble responsibly, but there
• 11:10
  was a betting market open, which is interesting for research
• 11:13
  purposes as far as trying to understand who you think's going
• 11:16
  to win. But they price Grant Fisher.
• 11:20
  I don't know if you're second or third favorite, but they had
• 11:22
  Gabra, Gabra Hayward, the Ethiopian runner who last year
• 11:27
  maybe, or it might have been 2023 when he sort of he'd been
• 11:31
  missing for a quite a period of time, came back this time in
• 11:36
  history. Betting markets when it comes to
• 11:38
  running, they sort of measure, they sort of price a lot of
• 11:41
  athletes not based on season times or based on how they're
• 11:44
  going more recently, but really on some of their like peak
• 11:47
  performances. And so they often get the
• 11:49
  betting markets. It's pretty wrong.
• 11:50
  And I think they sort of did Grant Fisher pretty dirty in the
• 11:53
  sense that Grant Fisher had just come off winning a medal, an
• 11:57
  Olympic medal. And Gabriel Hayward was in that
• 12:00
  same race and he'd he'd beaten him in both Olympic events last
• 12:05
  year. And then Grant Fisher runs a
• 12:07
  indoor, doesn't he run an indoor world record earlier this year?
• 12:10
  It's clearly in shape. And then in his and then so and
• 12:14
  but he's priced him at like well, well behind Gabriel Hewitt
• 12:19
  and apart from maybe is it was it the who's the Kenyan athlete
• 12:25
  in there Quem Quemoy, was it apart from him?
• 12:28
  I think him it was he was sort of like it was those two.
• 12:32
  Yeah, they would like they would probably the top three, but you
• 12:35
  sort of back Fisher, particularly if it's in a
• 12:36
  sitting kick, which you expect this race might be.
• 12:39
  So you're sort of like, well is probably underpriced, right.
• 12:43
  And so that's sort of and then but then when you decide if
• 12:46
  you're going to put the easy double money on the line, you
• 12:48
  might do a bit more research. So we did go to the trouble of
• 12:51
  looking at a couple of the pre racing used to listen to a bit
• 12:55
  about his shape and I did some research on Gabriel Haywards
• 13:01
  Keely who raced the sound running 10 that we recap last
• 13:04
  week and I didn't see it until I was doing my research for I
• 13:07
  wanted to bet on it, but he missed that sound running.
• 13:10
  He actually missed the start of that 10K race by close to 100
• 13:12
  meters. Oh, he was one of them.
• 13:15
  Most and I went into the split times like he actually unwent
• 13:20
  and he was still on the like he'd he'd had.
• 13:24
  He was at least 7 or 8 seconds behind because when he crossed
• 13:27
  his first, I went and had a look at the lap splits and he was 7
• 13:31
  1/2 seconds down up. And he ended up running 60 twos
• 13:35
  to 60 threes for the 1st 5 or 6 laps to sort of get back up to
• 13:39
  the guys that were running literally on the lights at 27
• 13:41
  pace. And ended up finishing fourth in
• 13:43
  2752, which some people are like, that's potentially worth,
• 13:46
  you know, I don't know, 2745 or something like that.
• 13:49
  So it's pretty, pretty remarkable.
• 13:51
  So I thought maybe he'd be a bit more competitive as well.
• 13:53
  But Grant still being the number one guy, particularly if it was
• 13:56
  fast and that's how it turned out to be.
• 13:57
  And that was probably what I got most excited about was when that
• 14:00
  came in. That was what that was what I
• 14:04
  got, what I got least excited about seeing.
• 14:08
  Send them through to here on Friday night that Grant Fisher
• 14:11
  was like 4 to 1, but decided to stay away from it, having got
• 14:16
  too involved in gambling in the past, maybe.
• 14:19
  And then in the morning, seeing that he'd been backed right in,
• 14:22
  in the market, obviously adjusted to the fact that he
• 14:25
  clearly wasn't, shouldn't have been priced at 4:00 to 1:00.
• 14:27
  And then you told me that he'd won and sent me, sent me through
• 14:31
  your back. Was good fun.
• 14:38
  Well, it's actually, it can be definitely the opposite of fun.
• 14:43
  So yeah, but it it just helps, as you say, shine like a
• 14:47
  different angle on it, doesn't it?
• 14:49
  Because I remember when I read that Grand Slam had signed like
• 14:52
  a betting partner or whatever, like the the child in me got
• 14:56
  excited and thought about all these things with betting.
• 15:01
  But then like deep down I thought it's actually not really
• 15:04
  like it's good for the sport in the sense of exposure and money
• 15:07
  and stuff. But then yeah, it's obviously
• 15:10
  gambling has it's pitfalls that are very obvious and huge.
• 15:15
  So we'll see how they get on with that.
• 15:18
  But in terms of like actually getting into the results, it's a
• 15:21
  little bit overwhelming to be honest with you.
• 15:23
  Like it's hard to consume and digest because there's so many
• 15:28
  different disciplines. Yeah, I mean, in terms of the
• 15:33
  sort of men's and women's distance was a Grant Fisher was
• 15:36
  sort of the winner over the. He finished well first in the 5K
• 15:41
  and then that set him up. He basically only he sort of did
• 15:45
  the math on what he needed to do and sort of ran a pretty race,
• 15:48
  ended up finishing third in the 3K, which was enough for him to
• 15:52
  get the most points essentially across the two races to to come
• 15:57
  in, you know, first, I suppose. Well, he did come in first.
• 16:00
  I think he got 18 points overall, something like 12
• 16:02
  points for the win, 8 for 2nd and and then it goes down I
• 16:06
  think a point or something per place from then.
• 16:08
  But yeah, or maybe it's 6 for 3rd.
• 16:11
  I can't remember. But yeah, essentially he won and
• 16:13
  then was it Tahe was the The Who I think runs for like on now
• 16:19
  Ethiopian. Yeah, I've just got it up now.
• 16:21
  She's actually down as a challenger as well.
• 16:24
  So the Jess was in the was the 800 and the 1500 crossover.
• 16:30
  And I seen the race, I think it was the 15 because she just
• 16:33
  jumped on the front and decided that she was just going to make
• 16:37
  it pretty honest and pretty hard.
• 16:39
  So that was that was the good thing.
• 16:41
  That was exciting about it because there was no pacemakers
• 16:45
  were there, so it was down to the field purely to kind of do
• 16:50
  the tactics of the race themselves.
• 16:51
  So like if people knew that they were strong and there was some
• 16:55
  people who had the kick in the race, then they needed to take
• 16:58
  up the pace themselves and make it honest.
• 17:00
  But then if there was others who kind of specialised in the in
• 17:04
  the lower end of the distance, so like the 800 people, they
• 17:08
  would just jump on the back and hope that it was a slow burner.
• 17:12
  But again, like the, the fact that there were no paces meant
• 17:16
  that in the, in the 5000, the finishing time was 1450 or
• 17:21
  something, which is an absolute jog for those guys.
• 17:25
  So it's good in the sense that it brings so much drama to the
• 17:28
  last lap because everyone's still there and almost anyone
• 17:31
  can win it. But it's not in the sense that
• 17:34
  you're just watching them absolutely plod round the track
• 17:38
  for 1314 minutes before anything happens.
• 17:42
  Yeah, it's a bit of a it's yeah, yeah, it's different.
• 17:45
  It's a bit more like championship racing, but then
• 17:47
  it's sort of it was interesting though, saying the men's 1500 is
• 17:51
  it when Yon Yon Yi, the Kenyan athlete was like maybe still in
• 17:57
  the race in the 1500, even though he's an 800 meter
• 18:00
  specialist, he was sort of still in the race because the more
• 18:04
  traditional, you know, 1500 meter guys maybe didn't make the
• 18:08
  pace honest enough for him. So you're sort of like and same
• 18:11
  with Cooper tier, right? Like The Ethiopians didn't make
• 18:14
  it very difficult for and it ended up being America 123 in
• 18:18
  the 5K because it was just just burn up 400.
• 18:22
  So, so even that in that regard, I think that'll then influence
• 18:27
  the next mate in a, you know, for those distance races, those
• 18:31
  middle distance and distance races will probably be run
• 18:34
  differently next time, which which is cool.
• 18:37
  It's a different element to just regular, you know, pace, light
• 18:40
  time, trial races. I think Josh Kerr was served a
• 18:44
  bit of humble pie, wasn't he? Because one of his quotes in the
• 18:48
  in the lead up to all this was I think was it directed towards
• 18:51
  Marco A ROP, the Canadian 800 metre guy.
• 18:55
  Josh said he was going to be like a deer in the headlights
• 18:59
  over the 1500 metres or something like that.
• 19:01
  And the irony is that in the 800 metres, as they're all like
• 19:05
  sprinting towards the finish line, Josh is almost out of the
• 19:08
  back of the picture and just a complete passenger in the race.
• 19:12
  But I think he's he said he's had a bit of an interrupted
• 19:15
  prep. So pressure certainly on him to
• 19:17
  turn up to the next meet. I think it's only like a month's
• 19:20
  time. So that's the good thing they've
• 19:22
  got. They've got the chance to bounce
• 19:23
  back pretty quickly. Yeah, Arop ended up finishing
• 19:26
  second overall too. I think because he, because he
• 19:29
  won the 800, you get like bonus points.
• 19:31
  So yeah, it's it was a real mix. Not how I expected to go.
• 19:37
  I thought the 1500 meter runners would be dominant on the men's
• 19:42
  side given that they had literally the first, second and
• 19:45
  third from the Olympics in the 1500 all racing.
• 19:50
  And yeah, they they got shown up by the 800 meter specialist.
• 19:55
  So I think it's fair to say that it's been a pretty chaotic
• 19:58
  roundup of the results. Grounds on track, but.
• 20:02
  That's kind of exactly how it felt trying to follow it as
• 20:06
  well. So if you are extremely
• 20:08
  interested in it, then if you go to the website and you'll find
• 20:11
  it just as difficult to digest because they've they've
• 20:14
  obviously got all their own graphics and even that in itself
• 20:18
  looking at all these images, just in different formats, just
• 20:22
  it's pretty overwhelming. But we'll stick with it because
• 20:25
  they do have the the best of the best and the line up.
• 20:28
  So excited to see. I think they go to Miami next.
• 20:31
  So yeah. So the next piece of running
• 20:33
  news is with potentially. It's up to you, Dean.
• 20:36
  Do you want to preview some of the races at nationals in Perth?
• 20:41
  Because some of the some of the start list here, I'm not sure if
• 20:44
  everyone on the start list is going to be confirmed and over
• 20:47
  here, but like Jesus Christ, they're so deep.
• 20:50
  Yeah, and I need to get a bit more dialled into when the when
• 20:56
  the races will be run and won because I would love to get down
• 21:00
  and see some of it. I know we've got a busy weekend
• 21:03
  with what we've got coming up, but yeah, should we just go
• 21:06
  through the men's and women's 5K and 1500 briefly?
• 21:10
  Some ones to watch. Yeah, let's just touch on the
• 21:12
  fields and you go for. It So starting off with the
• 21:15
  men's 5K, Seth O'Donnell, who we've spoken about before who
• 21:20
  ran so who's right who's who's in great form and was pushing
• 21:25
  Kai Robinson all the way to the finish in the recent Morrow
• 21:28
  plant mate they're both racing Jude Thomas who ran 1309 I think
• 21:33
  indoors for 5K recently, which is just faster than what that
• 21:37
  Morrow plant mate was running that was the low 13 teens.
• 21:40
  Matt Ramsden, who's the local hope, who I think might have APB
• 21:48
  in the 13 teens as well. He was like, he's the reigning
• 21:50
  national champion from last year.
• 21:53
  Jack Rayner is on the start list, although I think he might
• 21:56
  be. Do I hear he's injured?
• 21:58
  I think he's injured. Yeah, he's, he's been, he's been
• 22:01
  doing a lot of cycling this week as well.
• 22:03
  So I don't think he'll he'll be racing.
• 22:05
  And then Ken Myers, who is, I don't know, would he, would he
• 22:10
  be the favorite there? Will Carl Robinson be the
• 22:12
  favorite pro? Probably, yeah.
• 22:15
  I mean, what an exciting race. I heard that Cam's doubling in
• 22:18
  the 15 and five, and yeah, I mean, that race for me would
• 22:23
  just be like All Star. I think that's Sunday afternoon.
• 22:26
  So if there's one race I want to get down and see, it's that 1 I
• 22:29
  think. Yeah, the the fact that Cam
• 22:31
  Myers is on the start list is exciting, not just because it's
• 22:36
  Cam Myers, but because he's racing a 5K like.
• 22:39
  Yeah, you have. No idea how that I think.
• 22:41
  So how how that would unfold? So he's yeah, for those that
• 22:46
  don't know, some 18 year old sensation that's sort of
• 22:49
  breaking a lot of Jacob's records at the same, you know,
• 22:52
  when he was the same age. And he's been in red hot form
• 22:57
  domestically and in the US, embracing some indoor races.
• 23:00
  So yeah, it should be an awesome race.
• 23:03
  I did actually, I haven't told you this, Dean.
• 23:06
  I did tap up one of his training partners and you'll probably
• 23:10
  know who I mean to see if there was, to see if there was any
• 23:14
  chance of like a jog or anything.
• 23:16
  And he got back to me a couple hours late and did come back
• 23:22
  with a couple of days or times that might work.
• 23:25
  So I don't know, Trying not to get my hopes up but watch this
• 23:28
  space. I'll be staying tuned.
• 23:32
  I'll keep you posted. Yeah, so I'll go in.
• 23:35
  Well, it's worth mentioning there that some of the guys
• 23:38
  might be chasing the well, everyone who's racing might be
• 23:41
  chasing world championship qualifying times might leave for
• 23:45
  Tokyo in September. So in that men's 5K, the
• 23:48
  standard is 13 flat, which is thrifty damn fast, especially
• 23:53
  for Perth. There's usually a bit of a
• 23:55
  headwind on that back straight, isn't there?
• 23:58
  Yeah, it's a bit of a Windy City normally.
• 24:01
  Yeah. Would it be in the like that
• 24:04
  championship style racing for the national title?
• 24:07
  You're not sure that it will be crazy fast, but it's worth
• 24:11
  bearing in mind. That that all do you have that
• 24:14
  all that that's a championship record, that thirteen O 8.
• 24:17
  I think you might in the show notes, but there was a time Dave
• 24:20
  McNeil during COVID, a group of guys were all about to head to
• 24:27
  Europe and they organized, a lot of NTC guys organized a race
• 24:32
  just before they flew out. And I think Stewie Paste at
• 24:35
  Ramsden was trying to run the Olympic standard and so was Dave
• 24:38
  McNeil. This was in Perth and it was
• 24:41
  sort of their lot like one of their last chance before they go
• 24:43
  to Europe to try and run the time ahead of, I think this is
• 24:46
  2020 ahead of it getting postponed.
• 24:48
  I could be wrong, could be 2021, but basically they paced it
• 24:52
  really, really well. It was pretty, it was like a
• 24:54
  pretty random organized meet just for some of these
• 24:57
  qualifying races on a midweek night in Perth.
• 25:00
  It was a Tuesday night in Perth. I think it actually was a budget
• 25:03
  night. That's why I remember it fairly
• 25:05
  vividly. And yeah, he ran the ran the
• 25:08
  standard by a few seconds. It was very, very cool.
• 25:11
  But I think that's like WA's all come a record is around that
• 25:14
  sort of time running 13 minutes or quicker.
• 25:17
  I would. I'll eat my hat if I say that.
• 25:21
  I think actually the reason why I've put these start lists and
• 25:25
  stuff up here is because I was wanting us to maybe choose a
• 25:29
  horse. So would you like to take a
• 25:31
  pair? Oh God, good one.
• 25:35
  You, you can you go 1st and then I'll pick next because I'll go.
• 25:38
  Yeah, you don't. OK, OK, I'll, I'll take Kai on
• 25:41
  the back of Maury plant. Cool.
• 25:44
  I'll go, Kim. And then jumping into the
• 25:47
  women's, again, ridiculous field.
• 25:50
  I'm not sure if everyone who's named here will be there, but
• 25:54
  we've got Izzy back. Doyle obviously, she's just
• 25:57
  debuted her track season the other week at Murray Plant with
• 26:00
  the 3K, so she'll be looking to build on that because she's ran
• 26:05
  sub 15 before 114. Fifty maybe.
• 26:08
  Yeah, in Melbourne last year. You've got Rose Davis.
• 26:12
  I think she's the national record holder. 1441 maybe Lyndon
• 26:18
  Hall, Jess Hall, Georgia Griffiths and Lauren Ryan is
• 26:22
  named on there as well. But I think she might still be
• 26:25
  in the US So I'm not so sure whether she'll be here or not.
• 26:28
  But either way, like there's just ridiculous talent, national
• 26:32
  record holders everywhere. Who's your pick?
• 26:36
  I might go, might go Georgia, tentatively.
• 26:42
  I'll, I'll go Jess Hall if she races, noting that she was
• 26:45
  literally as of today, wasn't she in Jamaica?
• 26:48
  Yeah. I think she did plan on.
• 26:50
  Because. She did put on her story the
• 26:52
  other week, China, Jamaica, then Perth, but that's a lot of
• 26:58
  travel so whether that catches up to her.
• 27:01
  That race is so exciting too. Hey, like, that's ridiculous if
• 27:04
  they're all coming to Perth and racing, yeah.
• 27:07
  It's mad to think about. Do you want to do the men's 15?
• 27:11
  Yeah, so the start list, Ollie Hall, Jesse Hunt, so Perth Boy
• 27:16
  runs for on Callum Davies, Cam Byers, Seth O'Donnell.
• 27:21
  So Seth and Cam doing the 5:15. Oh and Matt Ramsden all and Jude
• 27:27
  all five, 15105 double doubling and Adam Spencer.
• 27:32
  So was it Adam, Ollie and Stewie were the three representatives
• 27:37
  at the recent Olympics? So two of them there, and Cam
• 27:41
  and Jesse probably, and Matt, probably a few of the guys that
• 27:45
  were unlucky to have missed out on that.
• 27:47
  So the last year's Olympics. So yeah, ridiculously deep men's
• 27:51
  1500. Who's your tip?
• 27:53
  You're going to have to go first on this one.
• 27:56
  OK, Cam, I'll topple. I'll go Cam twice.
• 28:03
  The, the, the part deep inside of me that wishes for a fairy
• 28:08
  tale is pointing me towards Ollie and I don't really know
• 28:11
  why because the phone books just don't say so.
• 28:13
  But yeah, go on, I'll go. Ollie sounds good.
• 28:17
  I actually seen on the group that I trained with when I lived
• 28:20
  in Melbourne, I'm still part of their Facebook group and one of
• 28:23
  them posted a video, maybe it was yesterday of Ollie just
• 28:28
  training round the, the doughnut there, you know, in Olympic bar.
• 28:32
  That's cool. Melbourne.
• 28:33
  So he's, he was just running rings around the, the
• 28:36
  Collingwood training pitch. It is now.
• 28:38
  Well, hopefully he's running rings around everyone on Sunday.
• 28:42
  For my sake. Not that we're bending on this
• 28:45
  time. No, no, because we're still
• 28:46
  waiting for our coffee of our. One or two, I can't remember so
• 28:50
  many. And then the women's 15, we've
• 28:53
  got Sarah Billings, Abby Caldwell, George Griffiths
• 28:58
  again, Linden Hall again, Claudia Hollingsworth and Jess
• 29:01
  Hall again. So again, just crazy deep and I
• 29:06
  shall take Jess for this one. I'll go Claudia in an upset.
• 29:11
  OK. So yeah, we're incredibly
• 29:14
  looking forward to that. And it is, it's spread out.
• 29:16
  I think it starts on Thursday and it runs all the way through
• 29:18
  till Sunday. So like you said, Dean, it'll be
• 29:21
  important to plan ahead of when the races are, make sure you
• 29:25
  don't miss them. And I haven't actually put it in
• 29:28
  the show notes here, but Lucky Kennedy and what's the name,
• 29:32
  Gout Gout are actually down for a rematch in the 200.
• 29:36
  And considering all the hype that that received ahead of Mori
• 29:39
  plan, the fact that they're going to be doing it again this
• 29:41
  weekend in Perth, it's kind of flying under the radar a little
• 29:45
  bit. And will that all?
• 29:46
  I think that'll be streamed on 7 plus I assume?
• 29:49
  Yeah, I think it is. Very exciting.
• 29:51
  So on to some some proper stuff the training week.
• 29:59
  Do you want to quickly run us through what your week look like
• 30:02
  leading up to the race? The 10K.
• 30:04
  Yeah, I can. I'll Yeah.
• 30:06
  Take us through Monday to Sunday so yeah, Monday very much as is
• 30:14
  common just two commutes around that 40 minutes 440 sort of
• 30:18
  pace. Tuesday I was working from home,
• 30:23
  so another 40 ish sort of minute run, 8 KS in the morning and
• 30:29
  then I was down at the track in the evening and we had broken
• 30:35
  miles was the the session for Tuesday.
• 30:39
  So the idea is that the miles broken up as one kilometer sort
• 30:46
  of not quite VO2 pace but quicker than threshold.
• 30:51
  So sort of in between you then have a 62nd static rest into 400
• 30:55
  meters at or just above VO2 and then 200 meters slightly
• 31:00
  stronger again. And we had four of those.
• 31:03
  So 4 by these sort of broken mile.
• 31:06
  Appreciate the sort of three reps within the mile and sort of
• 31:10
  the average pace for the kilometer parts of the Rep were
• 31:13
  I was in 254 pace and then the 400 meter reps were in 65
• 31:18
  seconds and then the 200 meter reps were around 31.
• 31:22
  And yeah, I felt, I did it with the with the two Toms and Kieran
• 31:26
  and I felt pretty, pretty good. I sort of led the K reps just
• 31:30
  because I'm more comfortable running at that pace and I am
• 31:33
  running much quicker. And then the other guys sort of
• 31:37
  took the two hundreds and four hundreds on the 4th Rep because
• 31:41
  the because both because the Toms are racing nationals this
• 31:46
  coming weekend, they had some something slightly different.
• 31:48
  So on the 4th 400 meter Rep, they would to do that in 55
• 31:52
  seconds. And so I was the rabbit for that
• 31:55
  and they absolutely found me up. I think they both ran in 53
• 31:58
  seconds and made me look silly, but that was fine.
• 32:01
  That was, I ticked off the session, felt good and yeah, was
• 32:05
  was happy with that. And I think, Ryan, that was sort
• 32:08
  of your you sort of getting testing the calf, wasn't it?
• 32:12
  Yeah. So I'll, I'll follow you on on.
• 32:14
  We'll just bounce off each other for the days then.
• 32:17
  So on Monday, I just done a 60 minute run in the morning and
• 32:23
  then what would have what would usually be a double in the
• 32:26
  afternoon. I've just replaced those out for
• 32:28
  cross trains for the time being just to remove that risk.
• 32:32
  So just half an hour in the cross trainer in the evening.
• 32:35
  And then, yeah, like Dean said, Tuesday was a little bit
• 32:38
  apprehensive going into this because it was my return to any
• 32:43
  sort of, um, intensity. And this was the proper test of
• 32:48
  the calf. So I just had where Dean had
• 32:51
  four by broken miles, I had four by a solid mile.
• 32:56
  So when I say that it sounds like we'll run in for a mile
• 33:00
  straight, it's more difficult than breaking it up.
• 33:03
  But The thing is, when you break it up, the intensity goes up.
• 33:06
  So you're running the K hard, the 400 hard and the 200 even
• 33:11
  harder, whereas just run it as a flat mile was just tapping back
• 33:15
  back into some kind of upper tempo or threshold work for me,
• 33:19
  which makes a lot of sense because being so close to the
• 33:22
  marathon, I don't really need to go chasing my VO2 Max.
• 33:28
  That's kind of not really going to change because it had that
• 33:31
  down week prior. I just needed to top top my
• 33:34
  threshold up again and get that energy system firing because
• 33:37
  obviously that's where most of the strength comes from for the
• 33:40
  marathon. So yeah, it was pretty
• 33:44
  successful overall. I had like pretty much 0 pain
• 33:48
  and the instruction was to just run at 75 seconds a lap which is
• 33:53
  maybe 308 per K pace. So done that pretty fine and I
• 33:59
  think rafted say after the third one we'll see how you're feeling
• 34:02
  and maybe do the 4th 1 as a broken one just to add some
• 34:05
  intensity. And I was itching to do that,
• 34:08
  but he said no, let's just do the 4th 1 as a mile as well.
• 34:12
  So yeah, came through unscathed and restored a little bit of
• 34:16
  confidence, which is good. That's what you want.
• 34:19
  Good to hear. Yeah, I think that was an
• 34:21
  important turning point because you sort of if you go backwards
• 34:25
  then you sort of, you know, start to it will start to plan
• 34:30
  you, I think. So that was good to tick that
• 34:32
  off on Tuesday. Wednesday for me was my normal
• 34:35
  Wednesday. So easy commute into work and
• 34:39
  then a steadier run home. I sort of added on a little bit
• 34:42
  on the way home, just went around late Mungo, just to add
• 34:45
  on some few extra minutes. But yeah, it's just over 11 KS,
• 34:48
  351 per K Yeah, no, no, no complaints there.
• 34:55
  What were you doing whilst you were doing that steady run?
• 34:59
  We listening to anything that's. Right, I was.
• 35:02
  I was dialed into the debrief. It was at the Ballarat, the
• 35:09
  Ballarat Marathon sort of hosted a bit of AQ and A and some
• 35:13
  opportunity to ask questions and learn a bit more about the race
• 35:16
  coming up in a few weeks time. So I, yeah, I literally started
• 35:20
  that run as the yes out of my run home as we we did that.
• 35:25
  So that was I wondered what got me.
• 35:27
  I picked it up towards the end. So that must have been listening
• 35:31
  to monitor at that point, being very motivated so.
• 35:36
  That's funny, wasn't it? Just just like for a bit of
• 35:39
  context of the Ballarat marathon, they must have invited
• 35:43
  everyone who's down as in the elite field or got a preferred
• 35:47
  start into kind of like this overview.
• 35:51
  And just deep dive into everything that's going to
• 35:54
  happen on race morning and what to expect out on the course,
• 35:58
  where the aid stations are, where the wind might be, and
• 36:01
  just all these like fine details.
• 36:04
  That's like great to know. And then they, they actually put
• 36:07
  everyone into breakout rooms based on your predicted finish
• 36:11
  time. And it was just funny looking at
• 36:14
  looking around at like some of the names and just seeing who's
• 36:17
  going to blink 1st and seemingly no one wanted to blink.
• 36:23
  So it's good fun. Yeah, I think I really like, I
• 36:27
  think the Ballarat Marathon and that's probably part of the
• 36:29
  reason why we're going right is you sort of they were sort of
• 36:33
  quick to point out and emphasize that they're trying to focus on
• 36:37
  athlete experience and they're sort of working harder and
• 36:40
  harder. I think they sort of like, you
• 36:41
  know, they have the potential, they have a very flat course.
• 36:45
  They're minimizing the amount of sort of U turns.
• 36:48
  They're it's a generally colder climate and then they're trying
• 36:51
  to facilitate a rate that allows people to run fast.
• 36:54
  So they're having regard to sort of pace pace groups.
• 36:57
  They're putting a lot of effort into their pacemakers.
• 36:59
  And that sort of goes for the elite field all the way through
• 37:02
  to, you know, all of the paces through to four hours.
• 37:06
  I think are all under like a four week training program and
• 37:09
  they're sort of taking things quite seriously.
• 37:11
  They're thinking about how athletes funnel in and into the
• 37:14
  various corrals. And I just think all that sort
• 37:16
  of stuff their their their intention to sort of facilitate
• 37:21
  a good race just means that they're more likely to get
• 37:24
  better outcomes. You never know what gets thrown
• 37:26
  up on the day. But I think that, yeah, it's
• 37:29
  just really nice that they're sort of going to that extra
• 37:31
  trouble. You know, you can juxtapose that
• 37:34
  with some other local races that sort of go to little to no
• 37:37
  effort, and you sort of you notice that too.
• 37:39
  So it's really nice that they're making such an effort.
• 37:41
  Yeah, for sure. And then seeing that you run
• 37:45
  steady on Wednesday evening actually inspired me to run my
• 37:50
  Wednesday evening run as a steady run as well.
• 37:52
  So Wednesday morning, what's what's been good about?
• 37:55
  I use chorus for my watch now. I changed around Christmas time
• 38:00
  from Garmin. I just find that the the
• 38:03
  dashboard on Koros has just got so much data, especially because
• 38:06
  I used their heart rate monitor as well.
• 38:09
  So everything like links in, so I can see my train and load in
• 38:13
  kind of great detail. And that is picked up from the
• 38:17
  heart rates at which you operate in.
• 38:20
  So basically like the different zones that you use in and how
• 38:23
  long you're spending in these different zones.
• 38:26
  So over the course of the week it will kind of map out a
• 38:29
  training load for you, break it down day by day.
• 38:33
  So obviously because I've kind of had this little bit of a set
• 38:36
  back, but I was still able to cross train.
• 38:38
  I was wearing my heart rate monitor whilst cross training.
• 38:41
  So I was conscious to kind of keep the training load as high
• 38:45
  as I could whilst on the on the cross trainer.
• 38:49
  So that's been really good because it's helped me whether
• 38:53
  it's actually physiologically helped me or not or if it's just
• 38:56
  psychological. I feel as though I've I've kept
• 38:59
  the the intensity of despite resting.
• 39:03
  Like they I have this image, I don't know if it's real or if
• 39:07
  I've just dreamt this, but like does chorus chorus have like a
• 39:10
  little man, like stick man that sort of and he's he's sort of
• 39:13
  like bent over if you're completely like in the oven and
• 39:17
  then stood up right. If you, if you're sort of
• 39:19
  training well and sort of got his hands up in the air if
• 39:21
  you're peeking or look, I, I don't know if it quite goes like
• 39:25
  that, but have you noticed any change in your in that, in that
• 39:29
  man? Yes, you haven't dreamt it
• 39:32
  because when I first moved on the car.
• 39:35
  So send them regular updates of what my man was looking like.
• 39:38
  Because that's right. It's basically a relative
• 39:42
  measure of recovery. So it obviously picks up on like
• 39:48
  your rest and heart rate and stuff compared to kind of the
• 39:52
  relative training load that you're under and makes an
• 39:55
  assumption based on how recovered you are at any given
• 39:58
  moment. And then it will say like all 24
• 40:01
  hours till full recovery or whatever, which is good because
• 40:04
  it helps you plan your training. But yeah, when I first got it,
• 40:07
  it obviously had no data to work from.
• 40:09
  So it was, it was just the starting point was just the
• 40:13
  middle of a marathon block. My, my little fellow was killed
• 40:19
  over on his back for a few weeks and it genuinely said 1%
• 40:25
  recovered. I'll have to dig the screenshot
• 40:27
  out, which would be a major red flag.
• 40:30
  But thankfully he gradually picked up and obviously the the
• 40:34
  data comes to the realisation that this is a normal training
• 40:38
  load. But yeah, I'll, I'll see where
• 40:41
  he's at now. So yes, rolling into Thursday, I
• 40:49
  think I ran in the morning, yeah, I just ran for half an
• 40:51
  hour in the morning, about 7 KS, just under, moving a little bit
• 40:56
  quicker than normal, which is maybe a good sign.
• 41:00
  And then in the afternoon, just because I was racing on Sunday,
• 41:04
  I had, we normally would do 8 by Ki, did 7 by Ki, did them all
• 41:10
  around 3 minutes or just just under.
• 41:13
  And yeah, felt felt good. That was I think I did them.
• 41:18
  Yeah, they all they they didn't feel, they felt fairly in
• 41:22
  control, I suppose. And yeah, it was a good sort of
• 41:25
  tune up ahead of Sunday. And you had steady.
• 41:27
  Hey, Ryan. Yeah, before I get into mine.
• 41:30
  So that's as good a sign as any, isn't it?
• 41:33
  Running 3 minute K isn't feeling relatively in control of them.
• 41:37
  Yeah, like I, I, I've done 8 by AK quite a lot over the years
• 41:43
  and if I'm ever running around that three minute AK pace and it
• 41:46
  sort of doesn't feel like I'm, you know, all out, then that's a
• 41:50
  good sign. So I sort of, yeah, I was
• 41:52
  feeling happy about that because it's sort of still being a bit
• 41:55
  warm as well. It's not like it's cooled off
• 41:57
  yet. So yeah, happy with how all that
• 41:59
  felt. And did you say that it was a
• 42:01
  standing recovery that one or sorry?
• 42:03
  Yeah, yeah, I mean, it's like a very slow jog or standing
• 42:07
  recovery. Is it very I'd plod around, I
• 42:10
  wouldn't be getting far in that minute.
• 42:12
  I, I, I wasn't standing still, I'd just be, yeah, just jogging
• 42:16
  around like 5 and a half, six minute KK something, something
• 42:19
  like that. Not not moving fast.
• 42:21
  Oh yeah. So the the purpose is then to
• 42:23
  more so dial in like goal race pace for Sunday I guess.
• 42:27
  Yeah, that's sort of, I think it might have been RAF that gave
• 42:30
  the brief before or the RAF or Ben.
• 42:32
  But yeah, they sort of gave a bit of a brief that it might be
• 42:35
  a useful thing to do. And I thought, yeah, that sounds
• 42:38
  good. That's what I did.
• 42:39
  Yeah, nice. And as you say, I did have study
• 42:43
  which was just two laps of like Mungo, which is about 8K.
• 42:48
  And I guess the fun thing about how having more cross training
• 42:52
  in the routine instead of the double s is that my legs alert
• 42:55
  first. They were quite domzy because of
• 42:58
  the muscle soreness of like the new stimulus of the cross
• 43:02
  trainer. They're actually now they feel
• 43:04
  better because they're not rashed up from all the concrete
• 43:08
  running. So usually where I would run
• 43:11
  steady, maybe 3:45 to 3:50, I've been able to run a little bit
• 43:17
  quicker and just use a couple of extra heartbeats because yeah,
• 43:23
  my legs just feel like they allow it.
• 43:24
  So I think I haven't got it in front of me.
• 43:26
  I was maybe high 33338 or something, but still like one
• 43:31
  54155 average heart rate, whereas previously I'll probably
• 43:36
  be around 15151. But yeah, I'm just leaning into
• 43:41
  squeezing it a little bit more because the load's a bit
• 43:44
  reduced. Nice.
• 43:46
  Yeah. And good.
• 43:47
  Good signs. Good signs that you're not so
• 43:49
  good. Signs that you're feeling a bit
• 43:50
  fresh, but you're still maintaining your training load.
• 43:53
  And as long as that chorus man's not falling over, then there you
• 43:56
  go. My Friday was just the usual
• 43:59
  commute, so 40 minutes in and out of the office, 8 1/2 to 9 KS
• 44:04
  in that around that 40 minutes. So that was that was me.
• 44:08
  And then my Saturday was just 140 minute run.
• 44:11
  I, I thought I might have a chance to get out for a second
• 44:14
  one, but I didn't. So I just left it there.
• 44:17
  I sort of could have got out pretty late Saturday night, but
• 44:20
  sort of didn't want to do that knowing that I was racing in the
• 44:23
  morning. Good job in hindsight that you
• 44:26
  didn't because you would have been blaming 4 seconds on that
• 44:30
  double that you squeezed in Friday.
• 44:36
  I just had the 60 minute jog as well.
• 44:39
  Sorry. Did you just do your Saturday?
• 44:40
  Yeah, I, I, yeah, literally it was just a 40 minute jog in
• 44:43
  strides on Saturday for me. Oh yeah, Saturday.
• 44:47
  I'll try and make this pretty quick, but I had the big workout
• 44:51
  that I'd missed from the week prior.
• 44:53
  So the one that was scheduled for the week prior was 4 by 6 K,
• 44:59
  but I obviously missed that with the injury.
• 45:01
  And then this week we edited it slightly so that it was 4 by 5
• 45:06
  Ki mean 4 by 5K is still a pretty meaty workout, but
• 45:09
  obviously it's a little bit less aggressive than 4 by 6 K.
• 45:15
  So I guess when I was originally meant to do this off like
• 45:19
  uninterrupted training, I was really excited to try and dial
• 45:23
  in goal marathon pace. And I thought in my head that
• 45:27
  basically from this session onwards I would kind of know for
• 45:31
  definite what marathon pace was going to be.
• 45:35
  But obviously the little bit of an injury change that so that
• 45:39
  this session was more about getting it done and then
• 45:42
  hopefully like pushing on a little bit.
• 45:46
  But then the fact that it was obscenely windy on Saturday
• 45:50
  morning change things again, which was probably a good thing
• 45:53
  because it meant that I wasn't going out there chasing paces.
• 45:56
  But yeah. Anyway.
• 45:56
  So during a 4K warm up, we met at 6:00 AM, which was bright and
• 46:01
  early, and RAF thankfully joined me on the bike.
• 46:07
  So he kept me company and he kept me in check.
• 46:10
  To be fair. He kept asking what my heart
• 46:12
  rate was and what the pace was and was giving guidance on
• 46:15
  whether to turn it up a little bit or drop the heart rate or so
• 46:19
  like for the last Rep, he said like try and hit 170 and just
• 46:23
  stay there, see what the pace is.
• 46:25
  But yeah, the splits were 328 pace for the first one, I think.
• 46:32
  And then all the floats were around 3:45.
• 46:35
  I wasn't really looking at my watch for the float pace, so I
• 46:39
  was just making sure that RAF wasn't cycling off into the
• 46:41
  distance. And now in hindsight, I'm
• 46:43
  thinking maybe he was, he jumped in front of me for the floats to
• 46:47
  make sure that I wasn't completely jogging and that I
• 46:50
  kept some sort of effort in there because my my heart rate
• 46:55
  wasn't actually going down much on these floats, which isn't
• 46:58
  much of a surprise given the pace was still 345.
• 47:01
  And I did tell him that. So I think in the first Rep was
• 47:04
  like 164 heart rate and it came down to maybe like mid one 50s
• 47:09
  and I was like my heart rate hasn't came down.
• 47:11
  You know, he's like no, that's fine.
• 47:13
  So then the second Rep was 320 nines and then after this one I
• 47:17
  was like kind of feel a bit shit, like a little bit stale.
• 47:21
  Felt like I was reaching to kind of run that pace and I would
• 47:26
  like go marathon pace to be a lot quicker than 320 nines.
• 47:30
  So I was kind of almost spitting the chewy with that.
• 47:34
  And then then over the third Rep, I just thought I'm just
• 47:37
  going to try a little bit harder.
• 47:39
  And heart rate didn't really go anywhere 166 or 167 and I think
• 47:45
  around 320 fives and it felt pretty much the same as what the
• 47:50
  previous two had and obviously got a decent bit of fuel down me
• 47:54
  at this point as well. So I think it had one of those
• 47:57
  Morton drinks mixes, which is 80 grams of carbs.
• 48:00
  It probably drank all of that by this point and probably worked
• 48:04
  my way through one of the 160g 160 gels, which is 40 grams.
• 48:10
  So that give me a bit of a boost going into the last one.
• 48:13
  And like, although these reps are 5K, which are long reps,
• 48:17
  when it's like 16/17/18 minutes or whatever it is you're running
• 48:21
  for, it does once you get into a rhythm and Raff speaking all
• 48:26
  sorts of motivation to you, it goes goes by pretty quickly.
• 48:30
  So then the last one, he said, like your heart rate's been
• 48:34
  pretty low all the way throughout.
• 48:36
  Let's get your heart rate to into the one 70s and just see
• 48:40
  what happens. So it did, it felt like a bit of
• 48:43
  an effort to be honest, to get the heart rate up to 170.
• 48:46
  Like it doesn't easily get high. So the the average pace for the
• 48:52
  last Rep was 320 ones anyway, which is probably there abouts
• 48:56
  or if not a bit quicker of what I would like go marathon pace to
• 48:59
  be. But yeah, I'm still unsure at
• 49:02
  the minute of what that looks like.
• 49:04
  But it was a nice confidence boost to finish the session so
• 49:06
  well and walk away. Haven't run the last the last
• 49:10
  Rep by far the fastest and knowing that I'd kind of been in
• 49:14
  control for those early ones. Yeah.
• 49:16
  And I think given a week ago, you're sort of unsure what sort
• 49:20
  of running load you could put through your body and you, you
• 49:23
  know, to have put together a track workout or you know, some
• 49:26
  steady runs where you're feeling nice.
• 49:28
  And then this one, it's sort of quite encouraging, I think.
• 49:31
  And it's sort of difficult the four by 5K, like the reps aren't
• 49:35
  super long. And so therefore, and the
• 49:39
  workout itself isn't super long. So you do have, if you're not
• 49:43
  conscious of your heart rate or level of effort, you can find
• 49:46
  yourself sort of tricking yourself into thinking you're
• 49:49
  running a marathon type workout, but when in fact you're actually
• 49:52
  running really close to your threshold.
• 49:54
  And so sort of not really dialing in that pace either.
• 49:58
  So you know, it's a bit of a a bit of a tricky 1 and we'll
• 50:02
  probably get to it on my double trouble.
• 50:04
  But like that morning it was particular, like it wasn't all
• 50:09
  that pleasant to be running in, you know, So you sort of you're
• 50:13
  maybe not going to see quite where your fitness is at until
• 50:17
  things improve a little bit in terms of weather wise, I think.
• 50:20
  But yeah, glad, glad to get that one behind me successfully.
• 50:24
  Yeah, that's right. And good to have some gears and
• 50:26
  your heart rate and stuff. It means you sort of got
• 50:28
  somewhere to go to rather than feeling like you've, you know,
• 50:31
  you can overreach in those workouts and then be holding on
• 50:34
  and not be not be where you want to be.
• 50:38
  And yeah, it's it's a weird one because in all of the warehouse
• 50:42
  that we don't pre this little niggle on the Friday or the
• 50:46
  Saturday night, depending on which which day we're doing
• 50:49
  them. I was like so excited and
• 50:50
  looking forward to them. Whereas now with with all of
• 50:53
  these ones since like coming back the Tuesday and and this 4
• 50:57
  by 5K the night before has been I wouldn't say nervous, but a
• 51:01
  little bit apprehensive. And like obviously this pressure
• 51:04
  comes solely from myself, but like feeling a little bit
• 51:07
  pressured whereby I know that kind of it needs to go well
• 51:12
  yeah. So it's just almost a relief
• 51:14
  afterwards rather than like, being buzzing.
• 51:17
  Yeah, exactly, which is why now that you've ticked all that off,
• 51:20
  you can sort of get back to business.
• 51:23
  So onto your race day morning or did you, did you do anything of
• 51:27
  note on Saturday evening like in preparation to the Rep any the
• 51:31
  race anything different? No, no, just trying to, you
• 51:35
  know, not throw a kid out the window or something like that.
• 51:38
  So no, nothing. No, I think I was trying.
• 51:43
  I was trying to keep a lid on. I generally get a little bit
• 51:45
  excited before a race. So I think Hales keeps me, tries
• 51:48
  to keep me on a bit of a tidal leash.
• 51:50
  But yeah, no, nothing. We all actually rolled in
• 51:54
  together race morning, the whole family, the tribe drove down to
• 51:58
  Langley Park and we, I think one of the twins scratched the
• 52:03
  other. And I said it was about time I
• 52:05
  started my warm up. So at that point I kind of
• 52:08
  choked on down, down Riverside Drive.
• 52:10
  And yeah, you're always optimistic with how things would
• 52:13
  feel, both in terms of your legs and the weather.
• 52:16
  And because the race doesn't start till 8:20, it sort of
• 52:19
  started to feel a little bit warm.
• 52:21
  And then as you're running out, the race sort of starts.
• 52:25
  It runs along the river across two major bridges, and the
• 52:29
  direction it runs is West to east.
• 52:32
  And heading east is generally the prevailing.
• 52:34
  It's a, it's a easterly wind and so you're running into the wind
• 52:39
  and you sort of could feel that on the way out.
• 52:42
  So I was like, oh, that's, I mean, that's preferable in the
• 52:45
  sense that you sort of get a lot of that headwind out of the way
• 52:49
  when you feel pretty fresh. And then that whole South Perth
• 52:51
  side, which is the wider side, you're gonna have a, a tailwind
• 52:55
  for more of the race, which was, which was nice, but there was a
• 52:59
  bit of wind around, which is generally not preferred.
• 53:02
  So I was sort of paying attention to what the weather
• 53:04
  was doing and, and your legs and stuff, you know, you start to
• 53:08
  go, oh, my legs feel a little bit sore, rah, rah, rah bit of
• 53:10
  that in your head. But did my 20 minute warm up
• 53:14
  actually watch the, the men's 1500 Grand Slam as that was
• 53:19
  going on at the same time. And then, yeah, did my usual
• 53:23
  strides and put on and I think we might recap them.
• 53:28
  But a friend of mine, he works at the at the running company
• 53:34
  in, in Perth or in Osborne Park. And he met mentioned that they
• 53:38
  had a pair of the, what are they called?
• 53:42
  Is it Adidas Evo Pro ones, I think and in stock that just
• 53:48
  arrived. So that was on Thursday.
• 53:50
  I was working from home. So I ducked out and spent a
• 53:53
  silly amount of money on those. So I thought I.
• 53:56
  So I thought I'd give those a try on Sunday.
• 53:58
  So put them on and I don't even think I did a stride in them
• 54:03
  just because I know the shelf life on them is not very long.
• 54:06
  So put them on. And yeah, that was the sort of
• 54:12
  yeah, got to the start line and. And before I knew, we were off
• 54:15
  and racing and. Before you, before you start the
• 54:19
  race, can I ask how, how are you feeling mentally knowing that
• 54:25
  it's the the 10K state road championships, but then you're
• 54:28
  also kind of chasing or you're going to try and have a little
• 54:33
  dipper sub 30 minutes. But then you've got the marathon
• 54:36
  in the back of your mind. And then there's the the race
• 54:40
  had been previewed, hadn't it? And like you've been put up
• 54:43
  towards the top end of the race. So there's potential.
• 54:46
  I mean, there would be no bigger expectation than from yourself
• 54:49
  to perform well and to try and win.
• 54:51
  But yeah, what what are you thinking on the start line?
• 54:55
  I yeah. So I think part of the
• 54:57
  motivation for doing the bridges was I don't mind like ahead of a
• 55:02
  race. It's it's sometimes ahead of
• 55:04
  like a marathon or like a you sort of main race doing some
• 55:08
  sort of hit out because you sort of forget what to do in terms of
• 55:13
  how to, you know, sort of suffer appropriately to get the most
• 55:17
  out of yourself in the your goal race.
• 55:19
  So it's nice to do like a bit of a hit out to get sort of dialed
• 55:21
  back in. And I think it, yeah, helps
• 55:25
  framing the race a bit better when you're by doing something.
• 55:28
  So I was. And so part of the reason for
• 55:32
  picking the bridges was for that purpose.
• 55:34
  But then also I was a little bit disappointed with how Maragami
• 55:38
  went in the sense that I didn't quite run a half marathon PB and
• 55:42
  I didn't quite run a 10K PB. And I'd really love to break 30
• 55:45
  minutes. And so I thought maybe this was
• 55:46
  a chance to do it in Perth, which would be cool if my
• 55:50
  fitness and, you know, and the weather and everything was
• 55:54
  right. So I hoped that maybe I'd, I
• 55:56
  sort of had an idea of, you know, if all things go well, I
• 55:59
  run around that 30 minutes or maybe just under.
• 56:02
  And if anything between there and say, 3030 was sort of what I
• 56:06
  thought was feasible. So, and then I wasn't sure if
• 56:11
  Matt was racing Matt Smith, who we've raced each other quite a
• 56:17
  few times over the years and we're often our fitness levels
• 56:21
  are quite similar and so and we tend to work quite well
• 56:25
  together. So I didn't know if he was
• 56:27
  racing because, yeah, I think as you sort of mentioned, the the
• 56:31
  Warp, the WA Running podcast guys previewed the race and
• 56:35
  maybe he wasn't on the start line at that point in time.
• 56:39
  And so, but when I'd spoken to him a few weeks prior, he did
• 56:43
  say that he might do it and he'd run A5 Ki think the weekend
• 56:47
  before in 1430, which if you go off of W5K plus a minute, that's
• 56:53
  around 30 minutes for for 10K. So I thought, look, he might be
• 56:56
  and he ran 3020 there last year. So I thought if he was there
• 57:00
  that it might really help get the most out of myself.
• 57:04
  And he was there. So when I saw that he was there,
• 57:07
  whether it seemed decent enough and so I thought that sort of 30
• 57:10
  ish minutes would be there or thereabouts.
• 57:13
  But we sort of just see how the race goes.
• 57:15
  So that's sort of yeah, where my mind was at, if that is.
• 57:19
  Yeah. Did that sort of answer it I
• 57:20
  think? Yeah, yeah, yeah.
• 57:23
  So yeah, so we sort of started off and Matt sort of, we sort of
• 57:27
  ran alongside each other for the first bit, but then he seemed
• 57:30
  pretty comfortable to sort of push the pace early, which was
• 57:33
  good. So he sort of ran in front and I
• 57:36
  slotted in behind him. And then I think Tom Renshaw,
• 57:39
  another guy lives in the UK now but was home in Perth, was sort
• 57:44
  of running with us. And then the course it normally
• 57:48
  goes, used to go over the Causeway, which is fairly flat
• 57:51
  bridge, but there's a new bridge built that sort of runs
• 57:54
  alongside the Causeway that's a pedestrian bridge.
• 57:58
  And that was what we went over. It's like 2 sort of like lumps
• 58:02
  to it. And so I had a bit of bite to
• 58:04
  it. And sort of just as we were
• 58:05
  approaching the bridge, Matt sort of, he'd sort of done set
• 58:09
  the pace for say, the first K and a half.
• 58:11
  And he sort of ushered me through and I thought if you're
• 58:15
  sort of playing, if you're sort of playing games in a, in a bit,
• 58:18
  then you, you know, you might think twice.
• 58:19
  But we sort of normally work pretty well.
• 58:22
  And I was pretty keen to keep the pace pretty honest.
• 58:23
  So I sort of took over and I was feeling all right.
• 58:27
  Shoes felt good and I, I was happy to sort of take on the
• 58:30
  pace, but got up and over that bridge and I wore my heart rate
• 58:33
  monitor and that was a bit daunting because I saw my heart
• 58:36
  rate. So I, my sort of threshold heart
• 58:38
  rates maybe one 83184 and I was up to 188.
• 58:41
  And I thought, oh God, that's pretty high for, you know, your
• 58:44
  first 5 or 6 minutes of racing better, better not push too hard
• 58:50
  on the downhill and get it a bit back under control.
• 58:53
  But I could feel Matt puffing a bit as well.
• 58:56
  So I sort of was then in two minds to not really want to back
• 58:59
  it off too much. So then we kept a pretty honest
• 59:01
  pace down around onto South Perth and I sort of kept
• 59:06
  forcing, forcing things until, yeah, I think he took over maybe
• 59:11
  at about 3K or 3 1/2 K. And sort of again, whoever was
• 59:15
  sort of initiating the pace, taking over the pace didn't, it
• 59:19
  wasn't so much someone was necessarily backing it off too
• 59:22
  much people. We were both sort of pretty
• 59:23
  willing to just keep pushing it. And then at 5K, we hit the
• 59:27
  timing mats over in South Perth. And I think I didn't look at my
• 59:30
  split. Matt did.
• 59:32
  And I, I had a look back, I think we're like 15 O 7 through
• 59:35
  5K. But I could see my, all I had on
• 59:38
  my sort of watch screen was total time, heart rate and pace.
• 59:46
  And so I think we're sitting on 259 per, you know, pace for on
• 59:50
  my watch. And then at about 5K, just after
• 59:54
  we sort of crossed through those mats, I felt like a small gap.
• 59:58
  And so I thought I'll see what happens if I sort of press on
• 1:00:02
  just a little bit. And we're running with that
• 1:00:04
  tailwind. So we've got this nice easterly
• 1:00:06
  and things are feeling pretty good along that point.
• 1:00:09
  And so I sort of pressed on a bit and I could, I could hear a
• 1:00:13
  bit of a gap being created. So I sort of kept pressing and
• 1:00:16
  then I didn't realize. But they were, those next two KS
• 1:00:19
  were my quickest 2K. So I think I was just getting a
• 1:00:21
  bit excited at the thought of maybe sneaking away.
• 1:00:23
  So then, and they were also with that tailwind, which was nice.
• 1:00:27
  But yeah, I, I think they were sort of two 55256 for those next
• 1:00:31
  couple of K's. And then you sort of snake
• 1:00:34
  around to the Narrows and you sort of have to cut, I don't
• 1:00:39
  know why, but you had to cut through like this grassed area
• 1:00:44
  and up past the toilets and around.
• 1:00:45
  It was a bit of a strange way they did it.
• 1:00:47
  I'm assuming just we couldn't have run the extra meters where
• 1:00:49
  it normally loops around more neatly because we would have run
• 1:00:52
  too far. So I think that's just how they
• 1:00:54
  had to adjust for the course with the new bridge perhaps,
• 1:00:56
  but. Yeah, we, you have the thought
• 1:00:58
  because, because they had the, they had the road closed on the
• 1:01:02
  start, didn't they? They could have like pushed the
• 1:01:04
  start forwards or something to compensate for that.
• 1:01:07
  Yeah, that would have kept. A reason?
• 1:01:09
  Yeah, that would have kept it smoother as well.
• 1:01:11
  I think maybe it's just how we intersect back onto that PSP
• 1:01:16
  with all the cyclists because they had a cycle race going at
• 1:01:18
  the same time, which didn't help things in terms of the amount of
• 1:01:21
  sort of traffic. But the the lead cyclist
• 1:01:25
  actually came up to us afterwards and asked if
• 1:01:27
  everything was OK. And he was amazing.
• 1:01:28
  Sort of because it's sort of the first case on road.
• 1:01:30
  First K and a half is on road, but the rest is on sort of
• 1:01:33
  shared pedestrian path. But yeah, it was, it was OK.
• 1:01:38
  We sort of then go up over the Narrows and that's when I was I
• 1:01:40
  was feeling pretty tired. You sort of, you know, it's got
• 1:01:44
  a bit of a pinch to it and you're 88 or so.
• 1:01:47
  OK, you're coming up to the 8K mark.
• 1:01:49
  But I couldn't see Matt. I actually, I looked back and he
• 1:01:53
  wasn't that far behind me. So I sort of realized I need to
• 1:01:56
  sort of keep it on us and then sort of get get down over that
• 1:02:00
  bridge and then do a do a loop around and yeah, I couldn't see
• 1:02:04
  him as much. I think I must have gapped him a
• 1:02:06
  bit over that bridge. That was I think where I put in
• 1:02:09
  most of the time with the next couple of KS.
• 1:02:12
  I had a quick look as I went past the 8K marker and I think I
• 1:02:16
  was 24 O 4 or 24 O 5. And I thought, oh great, here we
• 1:02:20
  go again because I've sort of run 30 O something three times
• 1:02:25
  before and then. So that leaves, yeah, you, you
• 1:02:28
  have 6 minutes basically if you run 3 minute case for the last
• 1:02:33
  two K there, you're going to end up on 3005, aren't you?
• 1:02:36
  Yeah, which is which is what I was able to quick math work out
• 1:02:40
  and I was like, oh, there you go.
• 1:02:43
  I probably because that was at the top of that bridge.
• 1:02:46
  Maybe, you know, hindsight's a wonderful thing, but keep
• 1:02:48
  pushing down that bridge and I was hurting quite a bit.
• 1:02:51
  I mean, my heart rate I think was 190 by that stage side.
• 1:02:54
  And I remember even as I was running that through that five
• 1:02:57
  to seven K, looking at my heart rate and it was over 185.
• 1:03:00
  So I knew I sort of didn't have much room to work with, even
• 1:03:04
  though I wanted to keep pushing. I think I, if I did, I'd sort of
• 1:03:07
  run out of biggies. So I sort of just kept the
• 1:03:09
  effort pretty much the same. And yeah, it's sort of not the
• 1:03:13
  easiest sort of couple of K's to finish.
• 1:03:15
  You sort of it goes, it's heading back into that easterly
• 1:03:18
  as you're heading towards the Elizabeth key.
• 1:03:19
  And it sort of goes a little bit uphill towards the key as well.
• 1:03:23
  Not by a lot, but just gradually.
• 1:03:26
  But as soon as you sort of get into the that that key, you
• 1:03:30
  literally run over this bridge and before you know it, you're
• 1:03:33
  racing down, looking at the clock and seeing that you've
• 1:03:36
  just missed 30 minutes again. And that was the.
• 1:03:38
  That's what I call. You, you, I mean, you can't
• 1:03:41
  change the course, can you? But potentially, if you don't
• 1:03:43
  run over the little windy bridge on the island there and you just
• 1:03:48
  run straight through the finish line, you run 2959, don't you?
• 1:03:51
  But that is what it is, isn't it?
• 1:03:54
  The race. That's it.
• 1:03:56
  And look, and I was actually chatting to made it work today.
• 1:04:00
  He he he ran it as well. And we're just saying like, so
• 1:04:05
  after that you finished that race, you finished inside sort
• 1:04:08
  of this Perth City Key area, this like little like water,
• 1:04:13
  like Bay Area. And inside there they had this
• 1:04:16
  whole suite of, so there was about 2000 entrants.
• 1:04:18
  There was a how many food, different food trucks and Adris
• 1:04:21
  were there. There was a heap of like food
• 1:04:23
  and drink, you know, put on afterwards, heap of coffee vans,
• 1:04:26
  some nice places to go for brunch.
• 1:04:28
  Like it was a really nice atmosphere, like I thought it
• 1:04:31
  looked. I thought they did a fantastic
• 1:04:33
  job in terms of putting on a on a great event and you know,
• 1:04:37
  running from South Perth and on the looking across at the per
• 1:04:42
  CBD or even looking out over to South Perth.
• 1:04:44
  It's a really nice sort of fun run I thought and I thought they
• 1:04:46
  did a very good job of it. But what about the what about
• 1:04:51
  the cyclists who finished in the finishing shoot second and
• 1:04:54
  third? I don't.
• 1:04:57
  Know if one of them might have even nearly yeah nearly pit me I
• 1:05:01
  think yeah that's pretty funny because I think they they just
• 1:05:06
  hadn't yeah that was the only like thoroughfare I think for
• 1:05:09
  the cyclist to sort of come through so but.
• 1:05:12
  Hey, I must admit I almost done it myself because I was I was
• 1:05:16
  jogging the course like last usual, warming up and stuff just
• 1:05:19
  to get my running. And then coming over that bridge
• 1:05:23
  there on the island into the Barrack St.
• 1:05:27
  You you are forced into the finishing shoot and and it's it
• 1:05:31
  was fenced off as well. Obviously there was a little bit
• 1:05:33
  of room to sneak out and stuff, but that's why how these
• 1:05:36
  cyclists have ended up coming over the finish line because
• 1:05:39
  they've just come over that little bridge and then it's a
• 1:05:42
  downhill as well. So you just pushed into the
• 1:05:46
  finish shoot and as I was stood at the side waiting for you to
• 1:05:50
  come through, these two Jim Bros came across the bridge shirtless
• 1:05:56
  and with massive packs on them. And they're just jogging down
• 1:06:00
  the finishing shoot, like looking around very confused.
• 1:06:03
  And I said to the guy, you're going to win, mate.
• 1:06:05
  And he's like, he's going to beat me.
• 1:06:09
  They ended up jogging through the finish line casually as
• 1:06:12
  like, I'm waiting for you to come round the corner. 20 KS an
• 1:06:15
  hour. They would have been very
• 1:06:16
  confused if that had happened. No, it's good.
• 1:06:20
  Good morning. Yeah, so the unfortunate thing
• 1:06:23
  was, were you confused by this at the end?
• 1:06:26
  The the guy who's like kind of doing the announcing and stuff,
• 1:06:31
  he, he assigned 2945 to you, didn't he?
• 1:06:34
  He did and I tried to suggest. So Evans, I think he I've, he's
• 1:06:40
  finished in the top three at the Bridges in the past.
• 1:06:42
  He was a runner himself and sort of, yeah, he's been commentating
• 1:06:45
  for quite some time and put a lot of effort into WAMC races.
• 1:06:49
  But I don't know if maybe there was a like timing mat like 100
• 1:06:52
  or so meters before the finish. So I don't know if maybe like
• 1:06:55
  the timing chip had picked those times up, but I think they were
• 1:06:58
  a bit confused. I don't think they were
• 1:07:00
  expecting us to come in when we did.
• 1:07:02
  So I think whatever times he was getting fed were, yeah, quicker
• 1:07:06
  than what unfortunately what I'd run.
• 1:07:08
  But I did sort of say to him like, I'm looking at my watch
• 1:07:11
  and I started it when I started and I stopped it when I stopped.
• 1:07:15
  I I'd love to, I'd love to take that time, but I don't know if
• 1:07:18
  it's quite that. And this, this could be a very
• 1:07:24
  small double trouble from me. I will back up what you said.
• 1:07:28
  Like the finishing area and stuff was amazing with all the
• 1:07:30
  food vendors and like kind of free iced coffees and
• 1:07:34
  watermelon, banana. And it was very pleasant
• 1:07:38
  atmosphere to be in. But so you went up on you hung
• 1:07:42
  around for the presentations and stuff, didn't you?
• 1:07:44
  And I've seen you went up and on the stage and stuff.
• 1:07:47
  Did you get besides the recognition of being the
• 1:07:50
  champion, did you get any sort of prize for it?
• 1:07:54
  I got a a medal and a trophy. Yeah.
• 1:07:56
  So this is a slight double trouble.
• 1:07:59
  Like it's it wouldn't be hard to throw a little bit of cash at
• 1:08:02
  it, would it? Like, I'm not asking for them to
• 1:08:05
  make you a bloody millionaire, but what, your entrance fee is
• 1:08:08
  $60.00, isn't it? And like you touched on this,
• 1:08:11
  2000 people paying $60.00. So even if you got your entrance
• 1:08:17
  fee back, I mean, you're hardly made-up, but you're not out of
• 1:08:20
  pocket to come and run 30 minutes at their race, are you?
• 1:08:23
  It'd be nice to just get a little bit of reward.
• 1:08:25
  Based on how how much life you get out of those Evo Pro ones
• 1:08:31
  well and truly in the whole. So yeah, if I could get the
• 1:08:36
  money to pay for them, then that would be appreciated.
• 1:08:40
  Just send an invoice, see what happens.
• 1:08:43
  But yeah, well, Congrats anyway on on the Roll.
• 1:08:46
  Cheers. Yeah, no, I was, Yeah, I was
• 1:08:48
  happy. Is literally a one one second
• 1:08:50
  PB, but PB nonetheless. I'll take it.
• 1:08:53
  OK, I did think initially when we started this episode just
• 1:08:56
  being me and you, it might be a quick one, but.
• 1:08:58
  We've waffled. We've done most of the talking.
• 1:09:01
  Hey, not Owen. Well, the only the only thing
• 1:09:05
  we're missing is Owen's massage gun going off as a bit of
• 1:09:08
  background noise. Leg in the year, that's
• 1:09:11
  probably. So that rounds out the training
• 1:09:15
  week. Anyway, I just jogged 11K around
• 1:09:17
  the course and then done an hour's cross trained Sunday
• 1:09:20
  afternoon to take me to 110 K of running for the week and 3 1/2
• 1:09:26
  hours cross training. So I tried to do some math on
• 1:09:31
  that and it's hard to kind of convert cross training into
• 1:09:34
  running and I wouldn't really like to.
• 1:09:36
  But I guess if you assign a 5 minute K, which is like probably
• 1:09:40
  the slow end of jogging pace ends up being like 150 K total.
• 1:09:45
  And from the feel of my body, like even take 110K, which is
• 1:09:50
  what it was, it doesn't even feel like I ran that, which is
• 1:09:53
  bizarre. But obviously I'm just a little
• 1:09:55
  bit fresh on the back of the down week.
• 1:09:57
  That's good, that's great. That's what you want.
• 1:10:00
  What was your total in the race? 135 S yeah, bit down on the
• 1:10:05
  last, yeah, five or six weeks. So I'll try and pick that back
• 1:10:10
  up this week before I start to taper the following.
• 1:10:12
  Oh, you did. You did run home from the race,
• 1:10:15
  didn't you? You didn't include that one.
• 1:10:17
  Oh yeah, I did. Yeah.
• 1:10:18
  So yeah, it was about 11 KS to to get home.
• 1:10:21
  But compared to the the sugar lows that were being experienced
• 1:10:25
  in the car, the jog home was very mild.
• 1:10:30
  You've got the long end of the stick being able to run home.
• 1:10:32
  100%. Hi guys, it's Owen here from a
• 1:10:36
  campervan in Airlie Beach. So I am currently travelling.
• 1:10:40
  I'm doing a little road trip on the East Coast of Australia.
• 1:10:44
  I started in Cairns and I'm driving down to Brisbane.
• 1:10:48
  So yeah, I'm not with the guys this week, but I'm still going
• 1:10:52
  to chip in with what's happening with me and listener questions
• 1:10:56
  and yeah, a few. I'm going to have a brief little
• 1:11:01
  chat about what's going on, what I think, who's going to win in
• 1:11:04
  the Nationals impact, which is coming up.
• 1:11:07
  So injury, little injury update. So it's my leg is my calf really
• 1:11:14
  is taking a little bit longer to recover than expected.
• 1:11:18
  So yeah, I'm just taking it week by week, doing all the recovery
• 1:11:23
  I can to try and get it better. But yeah, so not much running on
• 1:11:27
  my end. And it's extremely hard to
• 1:11:30
  actually cross trained when you're living out of a, a
• 1:11:33
  campervan and going from place to place.
• 1:11:36
  So yeah, not ideal. But on the bright side, my
• 1:11:40
  body's getting a nice little break and when I get back I'll
• 1:11:43
  be hungrier than ever to get back into the swing of things.
• 1:11:46
  So yeah, not much running, but I'm having a good time having
• 1:11:49
  like a bit of a running detox. I'm like, I'm barely on my
• 1:11:53
  phone. I haven't watched any of that
• 1:11:56
  glam Grand Slam track or any running news.
• 1:12:01
  So sort of good. Like I'm totally like distancing
• 1:12:03
  myself from the running because when you're so, so invested, it
• 1:12:08
  feels like it's all you think about.
• 1:12:10
  So it's good that I'm sort of distancing myself from it.
• 1:12:13
  And then when I come back, I'll be hopefully more hungry than
• 1:12:16
  ever. Yeah, so I'm this week, instead
• 1:12:19
  of training talk, I've got a little segment called travel
• 1:12:23
  talk. So I flew over to Cairns a
• 1:12:26
  couple of days ago and guys, the humidity, Oh my God.
• 1:12:30
  Like, I heard it was bad, but I couldn't believe how bad it
• 1:12:35
  actually was. Like nothing I've ever
• 1:12:37
  experienced in my whole life. Like in the camp, the camp van
• 1:12:40
  I'm sleeping in doesn't have air con.
• 1:12:42
  So like of the fan going an hour before bed, I turn on the
• 1:12:46
  ignition in the car in the van and get the cold air blasting.
• 1:12:50
  And but yeah, it's just very, very uncomfortable.
• 1:12:53
  A few midnight cold showers have to be done to like, kill myself
• 1:12:57
  down. So yeah, just if anyone's doing
• 1:12:59
  a road trip up to Cairns, make sure you invest in some air con
• 1:13:03
  as I'm learning the hard way. But yeah, so I wasn't expecting
• 1:13:07
  that Cairns, I don't know what to make of it really wouldn't be
• 1:13:11
  my favorite place in Australia. Port Douglas was absolutely
• 1:13:14
  stunning. Love Port Douglas and I'm
• 1:13:16
  currently in Airlie Beach, so we're doing a little road trip.
• 1:13:21
  We're doing a boat tour of the what Sundays tomorrow.
• 1:13:24
  So hopefully we get nice weather.
• 1:13:26
  And yeah, that should be, should be really, really nice.
• 1:13:29
  That's my deadlock day. I'll be stopping a few places.
• 1:13:32
  I stopped in Magnetic Island before here and rent a little
• 1:13:36
  car. Yeah, it was, it was nice as
• 1:13:38
  well. Got good weather.
• 1:13:39
  And after this, I'm actually not sure where we're going.
• 1:13:42
  I think we're going to, oh, I can't remember the place.
• 1:13:47
  But anyway, we're making slowly making our way down to Brisbane
• 1:13:49
  and yeah, then we'll be back over in Perth.
• 1:13:51
  So yeah, that's travel talk. The next thing I'm going to have
• 1:13:55
  a Louis chat about is the Nationals, which is coming up, I
• 1:13:59
  want to say next week. But yeah, I'm just going to
• 1:14:01
  touch on like who I think is going to win in the the events
• 1:14:05
  that like we are interested in as in like the distance ones, so
• 1:14:08
  the 5K and the 1500. And so yeah, the K is absolutely
• 1:14:15
  stacked. If I had to put money on one
• 1:14:19
  person, I Jack Rayner and like Jack Rayner coming off the back
• 1:14:23
  of his sub 13 minute indoor race, I can't see anyone beating
• 1:14:28
  him even though like it's not going that indoor race was paced
• 1:14:32
  as in like the Pert Nash. The nationals will not be won in
• 1:14:35
  sub 13, but I still think Jack Rayner will have it in the bag.
• 1:14:41
  And in the women's five Ki have gone for Jessica Hole again.
• 1:14:46
  I just keep can't see anyone at kicking her like it's not going
• 1:14:48
  to be a fast race and I just think she has the best kick out
• 1:14:52
  of all the girls in that one. And then 15 100, I've gone for
• 1:14:56
  Cam Myers again. He is on fire.
• 1:14:59
  He's yet to be beaten this year and or while he lost few races
• 1:15:04
  in America, but he's still around super, super fast.
• 1:15:07
  And yeah, I think whatever way that race is going to be run,
• 1:15:10
  Cam Myers coming out on top, whether it's slow, whether it's
• 1:15:13
  fast, I just think he's so, so good at the moment.
• 1:15:15
  And then the women's 1500, I'm going for a double for Jessel.
• 1:15:20
  So she's going to win the 5000 and the 1500 again because no
• 1:15:24
  one can stay with her. Like she's got the best kick out
• 1:15:26
  of all them. It's not going to be a fast race
• 1:15:29
  and I just think that she will come out on top even though
• 1:15:34
  she's currently chapter, she's just after running a race in
• 1:15:37
  Jamaica. So there might be a wee little
• 1:15:40
  bit of jet lag. But so I'm going for Jack Reiner
• 1:15:43
  in the 5K, Jess on the 5K, Cam Myers in the 15 and Jess in the
• 1:15:48
  15. I don't think it's going to be
• 1:15:50
  any upsets as like they are just really a class above the rest.
• 1:15:55
  And finally, I'm just going to cop on to a listener question.
• 1:15:58
  And the question is, what is your favorite race slash event
• 1:16:05
  you've ever done? And then is there any bucket
• 1:16:07
  list race you have? Like is there any race you'd
• 1:16:10
  love to do So for? My favorite race that I've ever
• 1:16:13
  done would have to be the Gold Coast 10K as part of the Gold
• 1:16:18
  Coast like running festival solely because well, I did run a
• 1:16:22
  10K PB there and I was in like the sort of elite area.
• 1:16:25
  So you get treated really well, but the atmosphere out in the
• 1:16:29
  course is just like second to none.
• 1:16:31
  It's amazing. And the weather was lovely.
• 1:16:35
  Just whole experience was really, really good.
• 1:16:38
  So yeah, without doubt that was my favorite race I've ever done.
• 1:16:41
  And a bucket list race, probably any world major marathon, again,
• 1:16:46
  solely because of the atmosphere, Like the atmosphere
• 1:16:49
  really makes a race. And so, yeah, I picked, well,
• 1:16:53
  London is close to home, so I would like to do London up then.
• 1:16:56
  Like New York would be absolutely crazy.
• 1:16:59
  Any of them American ones would be unbelievable.
• 1:17:01
  And so yeah, that is my quick little little update and but
• 1:17:07
  other than that, my travelling is taking priority at the
• 1:17:09
  moment. Having a lovely time.
• 1:17:11
  And yeah guys, I will see you next week.
• 1:17:14
  But next week, hopefully I'll be with Dean and Ryan.
• 1:17:17
  Hopefully I'll be in a better setup back in the studio.
• 1:17:20
  But yeah, guys, that's it for me.
• 1:17:22
  So see ya. Bye.
• 1:17:24
  So that takes us on to YouTube Diaries then.
• 1:17:27
  We'll try and keep it brief, but also these are two very good
• 1:17:33
  YouTube channels in their own right.
• 1:17:35
  So we're going to go to the UK for these two, the first one
• 1:17:38
  being a major powerhouse in the triathlon world.
• 1:17:42
  Who's Alex Yee, the British triathlete there?
• 1:17:45
  Who's the reign and Olympic champ?
• 1:17:46
  He won gold in Paris, didn't he? Yeah, he did.
• 1:17:49
  He came over the top of Hayden Hayden Wild in the in the last
• 1:17:57
  little bit of the run there to take gold.
• 1:18:00
  And that was redemption for his. I think he got silver in Tokyo,
• 1:18:04
  didn't he? So yeah, that's amazing.
• 1:18:07
  Alex. Yeah, Alex.
• 1:18:08
  And because they, they got out sprinted by the Norwegian,
• 1:18:12
  didn't they? That Norwegian based.
• 1:18:14
  What's his? Christian Bloomfeld.
• 1:18:16
  Bloomfeld. That's it.
• 1:18:18
  Yeah. So yeah, Alex has started this
• 1:18:20
  YouTube channel and for context, he obviously being a triathlete,
• 1:18:24
  he's having a crack at London Marathon this year.
• 1:18:28
  So he's down as like one of the major names there on the elite
• 1:18:31
  field and listed amongst the top Brits and rightly so.
• 1:18:36
  So he's in company with like Phil Sussman and Mohammed
• 1:18:39
  Mohammed and Jake Smith. And he started this YouTube
• 1:18:43
  channel, I think it was literally released.
• 1:18:45
  Well, I watched it before and it said 12 hours ago, but you sent
• 1:18:48
  it through a little bit earlier, didn't you, Dean?
• 1:18:50
  And I've seen it had 12,000 views already.
• 1:18:54
  So I mean, I don't think we're going to get much luck in asking
• 1:18:58
  Alex to share our podcast seen as we've shared this YouTube.
• 1:19:01
  But we can try. But it's very for those who in
• 1:19:08
  an earlier episode, we touched on Clayton Young's channel where
• 1:19:12
  he kind of follows the whole back story and brings his coach
• 1:19:16
  on board and his wife has some exposure to it too and talking
• 1:19:20
  about his life at home. And it's a similar approach to
• 1:19:23
  that. Seems like it's being produced
• 1:19:25
  by Alexis sponsors New Balance. I think it's very professional
• 1:19:29
  in the production and he just seems like such a genuine down
• 1:19:33
  to earth guy. And from being purely exposed to
• 1:19:37
  runners, it's nice to kind of get that different perspective
• 1:19:40
  from a triathlete. And his coach features heavily
• 1:19:43
  in it and his coaches insights are kind of invaluable because
• 1:19:47
  that it's all all the outside perspective.
• 1:19:49
  Because you hear from Alex how he feels about training and what
• 1:19:52
  he thinks about his sessions and how he sees his build to London
• 1:19:56
  going, and then it flips to his coach and it's just kind of that
• 1:20:00
  slightly more. Balanced view where they're
• 1:20:02
  looking at long term. And I think what's interesting
• 1:20:05
  is his coach said they obviously started filming a little while
• 1:20:08
  ago because at this point his coach says we're doing 70 to 75
• 1:20:13
  miles a week for now. But obviously it's very new to
• 1:20:16
  us and we're just going to kind of feel it out.
• 1:20:19
  Which when you compare that to like people who solely run the
• 1:20:24
  elite runners, they're doing upwards of 100 miles a week,
• 1:20:27
  aren't they? 100 and 10120 even.
• 1:20:30
  But Alex is able to supplement that with so much work because
• 1:20:33
  he's still cycling and he's still swimming.
• 1:20:37
  So it's just an amazing insight and I think he's going to follow
• 1:20:40
  the full build to London. So this was episode 1 called
• 1:20:45
  Shit. What was it called?
• 1:20:46
  The London something I'll. Have to find it, but yeah, I
• 1:20:50
  mean, you can search Alex Ye. I found it through ALEXYE.
• 1:20:55
  Actually. I was shared by by the owner of
• 1:20:59
  Bix, Vlad. He he came across that.
• 1:21:02
  So thank you very much Vlad, for sharing it with us.
• 1:21:05
  Because, yeah, it's so good. They sort of cut those stories
• 1:21:08
  together as well. You know how they're sort of
• 1:21:09
  cutting between Alex's commentary, coach's commentary
• 1:21:12
  and then the current workout or whatever.
• 1:21:14
  And they're sort of weaving those narratives and got this,
• 1:21:17
  this nice music sort of playing between it, sort of building
• 1:21:21
  anticipation. You can feel them getting
• 1:21:22
  excited for the marathon and what's called as well.
• 1:21:25
  It's his build up to London, which is literally the
• 1:21:27
  afternoon. We'll we'll watch that the same
• 1:21:30
  day that we run Ballarat. So we'll be at the pub hopefully
• 1:21:34
  celebrating how our marathon went while watching that all
• 1:21:38
  unfold. And it'll be a good storyline
• 1:21:39
  because, you know, it's the sort of Olympic gold medalist at
• 1:21:42
  triathlon having a go at the marathon.
• 1:21:45
  So yeah, it's pretty cool. Yeah, I think need to not get
• 1:21:49
  too excited by that prospect because when when times have
• 1:21:54
  been dark during this build, that is what I fall back to.
• 1:21:57
  The prospect of having ran a marathon, hopefully having a
• 1:22:00
  nice PB in my back pocket and sitting there in the pub with my
• 1:22:03
  feet up a few pints watching the London Marathon.
• 1:22:08
  So that's the dream. Yeah, the either happy tears or
• 1:22:12
  sad tears in TV. Oh, the the session that they
• 1:22:18
  did during the video, they've done 10 by a mile, didn't they?
• 1:22:21
  Or 10 by 1600 metres to be precise.
• 1:22:24
  Yeah, matey, yes, like 16 K worth of volume on the track.
• 1:22:28
  That's like, and again, it's, it's an interesting comparison
• 1:22:32
  because when we do our track work, we do around 8K worth of
• 1:22:36
  effort, don't we? But we're probably doing it at
• 1:22:38
  slight higher intensity, relatively speaking to what he's
• 1:22:42
  working out there. He's just looking at maxing out
• 1:22:45
  its threshold from a running perspective.
• 1:22:47
  Yeah, exactly. Yeah, we it's probably more like
• 1:22:50
  how when we do like 12 by AKI. Think I can't remember where
• 1:22:54
  I've had or seen it, but it must be British media have like kind
• 1:22:59
  of hyped Alex and potentially a sign in like 2 O seven and two O
• 1:23:04
  8 sort of times to him for London.
• 1:23:07
  But I think that's that's a lot of pressure and it's massive
• 1:23:10
  expectation or weight to put on someone's shoulders who's
• 1:23:13
  literally about to debut arguably like the toughest race
• 1:23:17
  distance in the world, the marathon.
• 1:23:20
  Because he says himself he's never raced beyond 10K and now
• 1:23:23
  he has run sub 2810 Ki think. Is it 28 O 7?
• 1:23:29
  Maybe you ran? 28 O seven, yeah, OK, so I mean,
• 1:23:32
  he's clearly absolutely insanely talented, but still, usually it
• 1:23:36
  takes people a couple of marathons to get it right,
• 1:23:39
  doesn't it? As as we've seen with Jack
• 1:23:41
  Rayner in Australia, he's still kind of figuring it out,
• 1:23:44
  although he's an extremely elite 10K runner.
• 1:23:47
  Yeah, I mean, even say Leanne in terms of she put together an
• 1:23:51
  incredible build, her threshold super high.
• 1:23:53
  But I think you still learn so much, don't you, from doing 1
• 1:23:56
  and it's sort of rolling a few marathon builds together.
• 1:23:59
  So definitely asking a lot of himself trying to run that fast,
• 1:24:03
  but. So yeah, tune into that one.
• 1:24:06
  We'll put it up on the post, we'll put it on the stories and
• 1:24:10
  let us know what you think because it can be a series that
• 1:24:13
  we can all follow together in the build up to London.
• 1:24:16
  And the second one that we're going to touch on is again, from
• 1:24:19
  the UK Now this is more of a kind of a regular guy like sub
• 1:24:25
  elite runner who's kind of run 1443 for five K 3049 for 10K.
• 1:24:34
  So he's clearly very talented in his own right, but it's slightly
• 1:24:38
  different angle whereby he works full time, he's attending all
• 1:24:44
  these kind of low key but fast races within the UK and it's
• 1:24:49
  just a slightly different perspective and one that's a
• 1:24:51
  little bit more relatable than the Olympic champion anyway, but
• 1:24:56
  it's cool to follow. So this guy is called Connor
• 1:24:58
  Rogers and I can relate to this because he he runs for his club
• 1:25:03
  is Wrexham, which actually might, I was thinking Australian
• 1:25:08
  listeners wouldn't be able to relate to this, but the relation
• 1:25:11
  is that Wrexham Football Club are the ones who Ryan Reynolds
• 1:25:15
  bought. Yeah, so Wrexham's got a new
• 1:25:20
  farm fame, but certainly I don't think they're running club does
• 1:25:23
  just yet. But yeah, Wrexham are part of
• 1:25:27
  this mini Rd. series in the UK called Borders League.
• 1:25:32
  And there's about 12 or 15 clubs all from kind of the northwest
• 1:25:38
  England and North Wales area. And it runs kind of through
• 1:25:43
  autumn and winter and into spring.
• 1:25:45
  And each club that is involved will host one race each and they
• 1:25:49
  usually from say 8K, can't remember what the highest one
• 1:25:54
  is, potentially 11K. And it's kind of like a point
• 1:25:59
  series thing. So the top five finishes for
• 1:26:02
  each club, their finishing position is accumulated to get a
• 1:26:07
  combined overall score for that club.
• 1:26:09
  So it's, it's a different way of running because usually you're
• 1:26:13
  running for yourself and it's very selfish.
• 1:26:15
  You're chasing times and stuff. But it's I, I kind of miss it
• 1:26:18
  really because it's, it's racing on the roads, which you don't
• 1:26:21
  get a lot of over here in Australia unless it's a half
• 1:26:24
  marathon or a marathon. And the courses are often quite
• 1:26:27
  different in the sense that there's a lot of hills in them.
• 1:26:30
  And obviously you kind of pin yourself against people from
• 1:26:34
  different clubs. So you create these mini
• 1:26:36
  rivalries whether the people from the other clubs know about
• 1:26:39
  them or not. But yeah, Connor kind of takes
• 1:26:42
  us through the journey with Wrexham and then also his own
• 1:26:46
  individual pursuit. So he's also racing the likes of
• 1:26:50
  Podium 5K, which people may be familiar with because that's
• 1:26:54
  again one of the fastest races in the UK.
• 1:26:58
  And it gives me flashbacks because he he captures his
• 1:27:01
  training when he's doing a session of an evening and he's
• 1:27:04
  just literally running, running up and down these roads.
• 1:27:07
  It's pitch black, I can't feel the temperature, but it looks
• 1:27:10
  bloody cold. And it makes me appreciate kind
• 1:27:14
  of what we've got in Perth here. And I think I'd struggle to find
• 1:27:17
  that motivation to go back and train in those dark and cold
• 1:27:21
  mornings and dark and cold evenings.
• 1:27:24
  Oh yeah, slightly different perspective and a good little
• 1:27:26
  follow. Nice one.
• 1:27:28
  Yeah, I, yeah, I sort of enjoy. I don't don't know too much
• 1:27:33
  about UK Athletics other than sort of what I stumble across on
• 1:27:36
  YouTube. So I sort of getting to and I
• 1:27:38
  hear about a lot of these races and then it's nice to sort of
• 1:27:41
  get some content where you can see sort of how deep the fields
• 1:27:44
  are, how fast the races are. Makes you quite jealous
• 1:27:47
  actually. I always think it would be so
• 1:27:49
  good if we had like kind of something similar over here
• 1:27:52
  whereby erasing for your club and it's like a points thing.
• 1:27:56
  You race as a team like you, maybe you drive a couple of
• 1:27:59
  hours somewhere to race against one of the local clubs there
• 1:28:04
  potentially during like the winter or something is where
• 1:28:06
  that would happen. Yeah, and on a Saturday as well.
• 1:28:08
  So then you can still get up to your Sunday long run, you know,
• 1:28:11
  like I think it would have a place would be cool.
• 1:28:15
  Right then we are the The stage is yours, Dean, with your double
• 1:28:19
  trouble. Maybe the only ways up, we'll
• 1:28:21
  see what you think. But from my last one and this is
• 1:28:26
  sort of not as relevant. I know we have a listenership
• 1:28:29
  that's not just Australian based based on our stats.
• 1:28:33
  But but in Perth and in in OZ, you sort of have like these
• 1:28:37
  seasonal changes. And what happens is from about
• 1:28:42
  November through to around now the weather is sort of
• 1:28:46
  suboptimal from a running performance perspective.
• 1:28:49
  And So what that means is sort of that the conditions you're
• 1:28:52
  running in very rarely are conducive to sort of peak
• 1:28:55
  performance. So like I sort of get a bit not
• 1:28:59
  weather obsessed, but maybe some people might say that, But
• 1:29:02
  essentially if the air temperature is 10° or couple the
• 1:29:07
  air temperature plus dew point temperature, which is the
• 1:29:10
  temperature given. But based on a factor of
• 1:29:13
  humidity. If they are 10 and 10, which is
• 1:29:17
  probably which is 10° air temperature and then humidity of
• 1:29:21
  100, relative humidity of 100% at 10°, that that's a combined
• 1:29:25
  score of 20. Hopefully you're still with me,
• 1:29:27
  Ron. Or let's say it's say it's 12°
• 1:29:30
  or 13°, but it's 70% humidity. So your dew point might be 7 dew
• 1:29:36
  point temperature, so 13 + 7, that still adds up to 20.
• 1:29:41
  Anything like that. Generally when you look at some
• 1:29:43
  of these temperature calculators means that you're what they sort
• 1:29:49
  of suggest is that there is no impact on performance.
• 1:29:53
  Weather to air temperature and humidity is not going to impact
• 1:29:58
  on performance. But once you sort of get north
• 1:30:00
  of a cumulative score of 20, you start to get an impact on
• 1:30:03
  performance because of how hot it is or how much dew or
• 1:30:08
  moisture is in the air. And that sort of lead means you
• 1:30:11
  slow down. So for example, the Sunday the
• 1:30:16
  air temperature was when we're racing like 23° and the dew
• 1:30:20
  point was 13, I think. So that couples to 36 and 36
• 1:30:25
  isn't complete trash, but it's not lovely.
• 1:30:28
  And So what that essentially means is you're often not going
• 1:30:31
  to sort of see the full effects of your fitness when you're
• 1:30:34
  running in that sort of environment.
• 1:30:36
  But soon things will change and by May in Perth, it will be
• 1:30:40
  lovely. And what you'll see is, and, and
• 1:30:43
  you see every year is your Strava will become flooded with
• 1:30:47
  comments about how much people crushed their workouts or how
• 1:30:51
  good they felt or how amazing their sort of running
• 1:30:55
  performance was. And it's not correlated at all
• 1:30:58
  to the fact that there's a seasonal change and that it's
• 1:31:02
  cooled off. But it's sort of it's, it's,
• 1:31:04
  it's incorrectly ascribed to other things.
• 1:31:08
  And the thing that sometimes upsets me is that sort of the
• 1:31:12
  the weather, the weather elements are not that that full
• 1:31:15
  regard to the weather is not being had.
• 1:31:17
  And so, yeah, you'll see it. We had a little glimpse of that
• 1:31:21
  a couple of Thursdays ago when we had a cool night for one of
• 1:31:23
  our sessions and people got excited.
• 1:31:25
  And I'm like, well, your fitness is always there.
• 1:31:27
  It's just, it's sort of just hidden a bit by bad weather.
• 1:31:30
  And so when that stops, all the people that sort of trained hard
• 1:31:34
  over summer and through to now are going to sort of start to
• 1:31:39
  see the the full reward for their effort.
• 1:31:42
  And so I hope that people are excited by the fact that it's
• 1:31:45
  it's the weather attorney and they'll fit all along.
• 1:31:47
  Yeah, it's, it's all coming together at the right time.
• 1:31:52
  I I did fall victim to it that Thursday night, didn't I?
• 1:31:55
  And I've heard you've explained this to me plenty of times about
• 1:31:59
  the dew point and the temperature being that score of
• 1:32:01
  20. But I guess I've kind of
• 1:32:03
  dismissed it because the that calculation equal in 20 just
• 1:32:08
  seems unimaginable for Perth. So let's just put it to the back
• 1:32:12
  of my mind. Yeah.
• 1:32:13
  And that's probably like you're not talking like even if it's
• 1:32:16
  score under 30 isn't so bad and you're probably only talking 1%,
• 1:32:20
  which 1% for say 3 minutes, 20, if you run a 3 minute 20
• 1:32:24
  kilometer, that's 200 seconds and 200 seconds at 1% is 2
• 1:32:30
  seconds. So if you're talking 1 to 2%,
• 1:32:32
  you're not sorry, 1%, yeah, 1% of 2 hundreds too.
• 1:32:36
  So you're not talking a lot per kilometre, you know, you're only
• 1:32:39
  talking a couple of seconds, but it adds up.
• 1:32:42
  And so particularly if you're running in, in you know, 35 plus
• 1:32:47
  in terms of your your scores, which we won't be soon.
• 1:32:50
  So I just sometimes get upset with people that are, that are
• 1:32:54
  not having regard to that, that's all.
• 1:32:56
  So you you've educated the listeners now and they're in a
• 1:32:59
  position to be calling people out when the when the thinking
• 1:33:03
  the done these insane runs and they can just tell them no mate,
• 1:33:07
  just check your dew point and check your temperature and do it
• 1:33:11
  again next week when it's a lot higher.
• 1:33:13
  Yeah, or just you'll fiddle along, you know, you're fit
• 1:33:16
  right now, just even if you're running a bit slower in your
• 1:33:19
  workouts and what you, you know then what your plan says, just
• 1:33:23
  just explain that it's because of the weather.
• 1:33:25
  It's not because I'm not any good.
• 1:33:28
  Fair enough. I'll I'll have that one as more
• 1:33:31
  of a double trouble than your last one.
• 1:33:33
  A. Slight improvement.
• 1:33:35
  No, no, it's good, it's good. So let's finish this thing off.
• 1:33:41
  We've got a couple of listener questions.
• 1:33:44
  Susie, who is actually from very close to where I am from
• 1:33:50
  originally in in the UK, asks what's I think she has two
• 1:33:55
  questions. What's the favorite race you've
• 1:33:57
  ever done and why? And what's the your most bucket
• 1:34:01
  list, your top of your bucket list in terms of what you'd like
• 1:34:04
  to do in the future? Do you?
• 1:34:05
  Want to have a go first? Yeah, go on.
• 1:34:08
  I think without giving it too much thought, I'm giving it any
• 1:34:11
  thought yet. Potentially marigami is
• 1:34:14
  favorite, obviously like because performance was good, that's
• 1:34:18
  always a good part. But the whole exposure to a
• 1:34:22
  complete different culture and the trip we had out of it as
• 1:34:25
  well, just everything was kind of good.
• 1:34:28
  And it incentivizes you to continue to travel to races and
• 1:34:32
  experience new things. So yeah, I'll go Maragami.
• 1:34:36
  Yeah, sort of similar vein. It was the first Japanese race I
• 1:34:40
  did. It was the like Bewa Marathon in
• 1:34:43
  2020. It was sort of, there was a lot
• 1:34:47
  of heightened emotion because we're sort of rolling into
• 1:34:49
  COVID. I didn't know if I was going to
• 1:34:51
  race, never raced outside of Australia before.
• 1:34:56
  Made the decision to go. It was wet the day of the race
• 1:35:01
  and it wasn't until I was like on the final finishing track
• 1:35:04
  that I was, I was running around the athletics track and they had
• 1:35:08
  a clock and you could sort of do the mental math as to whether or
• 1:35:11
  not I'd go under 220 and end up running something like 2/19/56
• 1:35:15
  or something like that. It was like sort of just snuck
• 1:35:17
  under. And so I felt like I ticked off
• 1:35:19
  the big bucket, this item, and there's a group of Aussie guys
• 1:35:23
  back then, it was like a men's only, small men's only
• 1:35:26
  Invitational race. But there was maybe a dozen
• 1:35:28
  Aussies. And one of them was like, say,
• 1:35:30
  Liam Adams, who ran the Olympic standard that night.
• 1:35:32
  We all went out for beers that night and talked running and
• 1:35:35
  talked rubbish. And it was just a yeah, for, for
• 1:35:38
  me, a very cool experience, something that I won't forget
• 1:35:41
  quickly. Yeah, it'd be hard to replicate
• 1:35:43
  the feeling of just dipping under 220 again, Mona.
• 1:35:47
  Yeah, sort of. Yeah, exactly.
• 1:35:49
  It was sort of AI was trying to. The closest thing I maybe I get
• 1:35:52
  is is 30 minutes, but that may never happen.
• 1:35:58
  And we'll get there. And the second question,
• 1:36:01
  potentially we've covered this off, but just let me know if you
• 1:36:04
  want to add anything to it, was Ryan Chand asks what shoes did
• 1:36:07
  you wear for bridges and what's your thoughts on them?
• 1:36:11
  Oh yeah, did you want to talk about your bucket list race?
• 1:36:14
  Oh, yeah, yeah, sorry, sorry. I think the World Marathon
• 1:36:19
  Majors are becoming increasingly more appealing to me the more
• 1:36:23
  I'm kind of falling in love with the marathon.
• 1:36:25
  And I don't, well, I do know why it's New York, but I don't
• 1:36:29
  really know why. But I just have this massive
• 1:36:33
  draw to go. And if I could choose one and go
• 1:36:35
  and do one first, it will be New York.
• 1:36:38
  And I don't think New York is meant to be the fastest course
• 1:36:42
  because of the bridge in the park, but just being in New York
• 1:36:46
  for that, the thought of it is pretty insane.
• 1:36:50
  That's cool. Mine sort of like I've raced
• 1:36:54
  Sydney before, but I just feel like, so Sydney is like
• 1:36:57
  Australian championships. It's the first time we'll be a
• 1:37:01
  major Kipchoge running with, I don't know, it just feels like
• 1:37:06
  it's got all this hype about it and that just sounds like a
• 1:37:09
  super exciting race. So maybe that and Valencia, if I
• 1:37:14
  was ever sort of sorry. Is is that a deliberately
• 1:37:18
  pitched message to Benny St. Get this man on the elite start
• 1:37:22
  list. I mean, if it, if it helps, if
• 1:37:28
  it helps, it helps. But genuine I am, I am buzzing
• 1:37:34
  at the idea of that race. And I think like Valencia or
• 1:37:37
  something like that where it's, you know, if you're in great
• 1:37:41
  shape and you have a chance to run a PB in a race like that,
• 1:37:43
  that would be a lot of fun too. Sweet, good answers.
• 1:37:46
  So we've we've got we've come to the end finally.
• 1:37:49
  So what's coming up next week as we go on?
• 1:37:52
  Sorry, did. Did you want?
• 1:37:54
  Me to run through. Yeah, that's OK.
• 1:37:59
  The so I I ran in the what are they called Adidas Evo ones,
• 1:38:04
  which I'm not going to disclose on here because Haleson listens
• 1:38:07
  to the podcast how much they cost, but they are they do feel
• 1:38:10
  amazing. I don't know if maybe now I'll
• 1:38:13
  run Ballarat in them because they did feel ridiculously good.
• 1:38:15
  So I'm a huge I love the Alpha fly ones.
• 1:38:20
  They're like my favorite shoe, but these feel they felt so
• 1:38:23
  responsive, but they're so much lighter than the alpha fly ones.
• 1:38:27
  So I don't know. I'm now going to I'm now I don't
• 1:38:30
  know what to do. And because the the the life of
• 1:38:33
  these shoes is meant to be next to nothing.
• 1:38:35
  I'm not sure if I'm going to put them on again, but I I probably
• 1:38:38
  will run in them for Ballarat I would say because they feel very
• 1:38:42
  fast and a lot of fun. Yeah, I think if it's the same
• 1:38:46
  ones, which I think it is, I can't remember which podcast had
• 1:38:50
  like Phil Sussman and Mark Scott on in the build up to London
• 1:38:54
  maybe last year or the year before.
• 1:38:55
  But anyway, Phil's an Adidas athlete and he was training and
• 1:39:01
  racing in them and I remember he'd done one marathon session
• 1:39:05
  in them and in them, not because they were no good, but because
• 1:39:09
  that's kind of the the life cycle of them.
• 1:39:11
  And he got a new pair for the race.
• 1:39:13
  But by all accounts, they are amazing.
• 1:39:15
  Well, yeah, I can't do that after the bridges, so they'll be
• 1:39:18
  getting rolled out again for. Yeah, well, leave.
• 1:39:22
  Leave no stone unturned, isn't it?
• 1:39:24
  That's it all. Right, cool.
• 1:39:25
  So we've got nationals at Perth this weekend.
• 1:39:28
  So we'll we'll do a deep dive into that next week.
• 1:39:31
  I'm really looking forward to recapping that we've got the
• 1:39:35
  return of the great Irishman making his way back from up
• 1:39:38
  north. Hopefully he'll be back on the
• 1:39:41
  episode in full next week. And yeah, just thanks for making
• 1:39:45
  the effort and the time to do your record.
• 1:39:47
  And Owen, it's much appreciated. And then myself and Dean are
• 1:39:52
  actually whizzing down to Bunbury on Saturday night.
• 1:39:56
  I'm going to race the half marathon Sunday morning or have
• 1:39:59
  a crack at that. So yeah, we'll look forward to
• 1:40:02
  speaking about that next week as well.
• 1:40:04
  Thanks very much, Ron. Cheers.
• 1:40:05
  So as always, if you have any feedback or any questions,
• 1:40:09
  anything you'd like to contribute, hit the Instagram at
• 1:40:12
  Easy Double Pod or send us an e-mail easydoublepod@gmail.com.
• 1:40:17
  And same thing applies if you're enjoying listening to me and
• 1:40:21
  Dean for close to two hours here, then gives a five star
• 1:40:24
  rating. Or I think what what will be
• 1:40:30
  really valuable is if people can, if they have found value in
• 1:40:33
  it, then maybe share it to your story or share it with a friend.
• 1:40:36
  It would go down very well. So, yeah, thanks guys.
• 1:40:39
  See you next week. Cheers.
• 1:40:41
  See you mate, bye.