Latest / Easy Double podcast / Adam Fogg: 3:49 Miler to Half Marathon | Under Armour Athlete with No Limits

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Adam Fogg: 3:49 Miler to Half Marathon | Under Armour Athlete with No Limits · Easy Double podcast

• 0:15
  Today on the Easy Double Podcast we have a very special guest.
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  He's a professional middle distance runner who has
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  represented Great Britain and is sponsored by Under Armour.
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  Born in Coventry in the UK, Adam later moved to Australia before
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  heading to the US to attend Drake University.
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  This journey across 3 continents has given him a truly unique
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  perspective on the sport and he is making his mark as a
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  professional on the circuit at some of the most prestigious
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  races in the world and having also run a 3 foot and 49 mile
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  which makes him the ninth fastest British miner of all
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  time. Please welcome to the pod, the
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  fog dog, Adam Fog. Thank you for having me pleasure
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  to be on here. Just going to Fact Check you
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  that born in Warwick, just down the road from Coventry.
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  I do run for Coventry while I'm in England.
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  That's like my club. I'm kind of through like
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  affiliation with my cousins who are from Coventry, but Warwick,
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  Warwick is where home was to begin with.
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  Suddenly down the. That's crazy.
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  My job who I work with, we have an office in Warwick which is
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  pretty random. Wow, small world, more world.
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  Be fair. It's only it's like 20 minutes
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  out of Coventry. But yeah, yeah, Warwick was
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  where it all began. Is there good running there?
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  To be honest, I never run in work.
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  I never really run in work because now I'm in Stratford and
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  even my parents and my girlfriend are in Stratford.
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  And Even so I live with Charlotte while I'm back in
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  England and then my parents are just up the road, both in
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  Stratford ON even as well. Warwick.
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  Warwick has decent running, I think, you know, a few decent
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  parks and stuff, but I'm, I'm never there anymore.
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  I was there until I was 7 and then we shipped off to Australia
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  and then I ended up in Iowa. So it's probably all the nicer
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  places. Some.
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  Yeah, yeah, I'm sure Warwick. Warwick's not too bad, yeah?
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  Right. We'll start off with some quick
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  fire questions just to sort of break the ice.
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  And are you half tights or split ease type of guy?
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  I think I know the answer to this one.
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  Half size every day, yeah. You're an ad for the half
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  tights. Yeah, yeah, I'm squeezy.
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  I don't think they'll bring out the great One again, will they?
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  I don't know. I think it did pretty well for
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  under on the market that. Was so funny.
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  Come here. Do you follow the English
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  Premier League or Championship? Do you have a soccer team you
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  support? Championship, yeah, but to be
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  fair, I'm, I'm pretty, I'm a pretty bad fan, I have to admit,
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  because being away so much. But I'm a Derby County fan.
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  I've been to plenty of matches over the years. 1st when when I
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  was three. My my dad's always been a huge
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  fan because of his, his family. Yeah.
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  So I'm actually going in January, I'm going to go to a
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  game before I head back to America.
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  So with my dad. So that'll be good.
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  It's been, it's been a couple of years since I've been actually.
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  They probably have the most unwanted Premier League records
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  in history of the least points ever in a season.
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  Points it could be beaten this year.
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  Wolves are doing terrible, so you never know.
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  Yeah. I mean, it's a, it's a tough one
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  to be. And four of those came from
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  Newcastle. Yeah, that is crazy.
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  Newcastle. So yeah, pretty embarrassing to
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  be a Tune fan. And what is your coffee order?
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  I'm pretty embarrassing, but if I'm if I'm at a coffee shop,
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  I'm. I'm a big fan of a mocha, but if
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  I'm drinking just coffee like before Iran, I always just have
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  it black. Just a simple black coffee
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  Americano if you will. If I'm tracing myself I'll get a
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  mocha. I enjoy a little sweet treat
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  every now and then. So either a caramel latte,
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  vanilla latte, or a mocha. Can.
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  Have a flat white or something but a little sweetness.
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  Spice up your life. What's your favorite fruit?
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  I don't, Dean told me to ask this.
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  What's your favorite fruit? Favorite in terms of like
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  quantity is going to be a banana.
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  But yeah, like, for sure, I definitely bananas more than any
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  other fruit. But in terms of like flavour,
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  I'd probably say a good strawberry.
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  You know, like summertime straw. Yeah, yeah.
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  When they're bad, they're awful, but when they're good, they're
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  really good, yeah. I've gotten into a bad habit of
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  like buying like a melon, so like, say a yellow, like
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  honeydew melon. And I have that in the evening
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  instead of, let's say, like a sweet treat because it's
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  healthy. But I probably eat the whole
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  melon. So it's probably like defeating
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  the healthiness out of it. Like the sugar or something.
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  Yeah, yeah. Yeah, yeah.
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  What's all kebabs isn't it? Yeah, at the end of the day,
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  when you're running a lot, you can afford to.
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  Exactly. What's the best place you've
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  ever trained or your favorite place to train?
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  There's oh, it's hard to say, but I feel like I really enjoyed
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  Font Ramot over the summer and I really enjoyed Park City as
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  well. Park City in Utah.
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  Yeah, I was lucky enough this year to go to to both kind of
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  just in the build up to the summer season.
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  And I think that they're very different.
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  But yeah, form remote was really incredible because I just stayed
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  a little bit lower, like by the lake.
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  And so every day I could just run out the front door and be on
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  the lake. I could go swimming in the lake
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  like it was it was so sick and perfect weather that time of
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  year. Lots of good running.
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  Although to be honest, I see on Strawberry all the time people
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  are running all over the place there.
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  I pretty much just ran around the lake every day.
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  I use the track Park City also really good and Flagstaff gets
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  an honorable mention but I'll I'll go with fun.
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  And Miss Park City, where Clayton Young and Connor monster
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  on is not where they're based. Yeah, the boys, yeah, Utah full
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  of full of moments. That's that's where, that's
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  where they all are. There's some incredible runners
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  there, like some of the some of the best runners in the world
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  training Utah Park City's really good ground fish is based there.
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  Yeah. So it's it's good.
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  The running is good. Nice place.
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  Yeah. Yes, it was.
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  It looks. You see the videos playing young
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  puts out and it's all like mountains in the background,
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  like pancake flat roads. They're all like in like bike
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  lanes, massive big white bike lanes, like it looks just
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  perfect for running. Yeah.
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  I think they're down closer to BYUI, think in a place called
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  Provo. That group specifically, we were
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  up probably like half an hour away.
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  So we didn't get to run on those roads specifically, but we were,
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  you know, similar enough and in the mountains and stuff.
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  It was. It was pretty good.
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  Did you watch the the series on I think it's on Netflix?
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  Is it the Mormon wives? I have, I haven't, but I've
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  heard about it. I'll have to give it a what?
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  It sounds crazy. Yeah, I I watched a few episodes
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  when my girlfriend made me watch them and yeah, I just know.
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  I just think like letting young Connor man's now and her date
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  like put up with that sort of stuff.
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  Yeah, I'll have. I'll have to give it a watch.
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  It's Yeah, it's yeah, pretty entertaining.
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  I'm sure I'll get a. Go.
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  So we'll go back a few steps now and your background, so you
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  moved at a, you moved from the UK at a pretty young age and to
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  Australia. Were you, I think I've seen
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  somewhere you were seven years old.
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  Was it like for work or your family working or what was like
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  why basically? Not, not my work, yeah, but my,
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  for my dad's work, yeah. We were only meant to go over 2
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  years from from where we were in Warwick, just dad's job.
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  He got the opportunity. They were looking for someone to
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  go out and be based in Australia.
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  So I think to begin with, him and mom didn't even consider it.
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  And then, you know, no one was taking it.
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  And eventually dad was like, why not?
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  We'll give it a give it a crack and see what happens.
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  And I think, yeah, it was one of the best decisions they ever
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  made. Yeah, it was.
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  It was pretty good. We were only meant to be there
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  for two years and then we ended up staying for like 15.
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  I was there until I went over to Drake in 2019 in the US for
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  university and then with COVID, I was, Australia was pretty good
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  with COVID and I went home, which was still in Brisbane at
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  the time, for all of 2020 for COVID.
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  Then I went back to the US in 2021 and then my parents moved
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  back to the UK out of Australia. So yeah, Australia now is a kind
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  of mythical land that's so far away from everything that I, I
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  will definitely still aim to go every couple of years.
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  Me and Charlotte when last year that was my first time going
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  back in like 3 1/2 years. So it's good to get back there
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  and hopefully we'll go again next year.
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  So yeah, good spot, as you know. Haven't been on Australia for
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  two years. It is very, very nice spot.
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  It's just everywhere as a postcard.
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  Blue, blue water, sunny skies. But me and you are very far away
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  from right now, yeah. Yeah, my run this evening, as I
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  was saying to you before, before we got started, just completely
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  just such a contrast, like just wind, rain, dark.
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  I went out of the door at like 4:45 and it was just like pitch
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  black. I couldn't really see where I
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  was going. I'm just getting hammered with
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  rain. There's a bit of lightning and
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  so windy. It was like 45 mile and out of
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  gusts. So yeah, quite the contrast.
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  So I'm running along the Esplanade in Brisbane.
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  But yeah, I mean, I've been out of Brisbane a while, so yeah,
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  can't say I'm used to that anymore, but it would be nice.
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  Yeah, come here And did you always, were you, did you always
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  run or did you like dabble in other sports?
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  I played football actually a lot growing up in Australia and then
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  as in football, soccer for any of the Americans, let's say.
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  And then in high school in Australia, I played like touch
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  rugby, a little bit of volleyball, yeah, various
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  sports, but football was the main one.
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  And until I was like 1314. And then I kind of started more
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  focusing on running. I always say the Australian
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  school system gets a lot of credit for me kind of getting
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  into running. I think they have a really good
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  set up there with from the age of 10, you can start going to
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  like, if you're good at your school cross country, maybe I
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  forget what it is, but I think if you're maybe top 6 at your
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  school cross country, you go on to districts and then the top
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  handful there go on to regionals, top handful there go
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  on to States and then nationals. And same with the track.
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  So with the 800, I went to states when I was 10 and then
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  made nationals when I was 11. So kind of from a pretty young
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  age I've been involved and I kind of thought I was training
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  seriously at the time, but I was doing like one session a week
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  and not really running. Other than that I was playing
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  football, which obviously keeps you fit.
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  But at that age it's kind of all natural ability.
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  Kind of. Some kids, I'm sure we're
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  training a lot harder, but I didn't really fully commit and
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  start training harder until I was about 16.
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  So when I got my first proper coach and joined a squad, yeah.
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  So being involved for a long time, did dabble with other
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  sports, but fairly early on I knew that running was probably
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  where I was going to end up because I wasn't too good at
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  anything else. So what's the plan like when
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  you're in your final year of, I don't know, like secondary
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  school over here before you go to college?
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  Like was your plan always to like pursue running?
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  Like, did you have many colleges or how did that sort of work
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  out? Like why did you even run to
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  gain the attention of a college from Australia or from America?
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  Yeah, I'm I, I hadn't run quick enough coming out of high
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  school. I was, I was really, really
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  happy. I broke four in the 1500 my
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  final year around 35950, which I was over the moon with.
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  And now like looking back on that and talking to the
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  Americans about what they ran in high school, they were running
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  like equivalent to 3:50 to 352 probably.
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  And it, that was like the standard if you, if you're in
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  high school running like 352, Cam Myers is the exception.
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  But if you're in Australia and running like 350 for the 1500,
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  you are at least when I was going through you were being
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  looked at as like the next the next GOAT kind of thing.
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  So I hadn't quite run quick enough to get really good offers
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  to go over to America. I think it would have been a
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  massive financial burden at the time of coming out of high
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  school to try and go over straight away.
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  So I started university in Australia.
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  I did 2 years and then during that time I ran a bit quicker.
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  I got down to 345 before just before I signed for Drake and I
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  think I've run 346 a couple weeks earlier, signed for Drake
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  and then ran 340 in England over the summer at Watford, Watford
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  Diamond League as it's affectionately known, yeah.
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  And got down to 340 before I went over to, to Drake.
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  So I, I didn't really have a lot of options.
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  And by the time I signed, I was 20 years old.
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  And so I kind of somewhat felt like the clock was ticking a
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  little bit. I mean, obviously now in the
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  NCAA, people can be, you know, married with a few kids and be
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  any age. But I felt like if I was ever
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  going to go, being 20, I thought then was as good a time as any.
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  I had to kind of commit pretty quickly.
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  And Drake was, it was a really good offer.
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  Marc Carroll, Irish double Olympian, 350 mile of 733 K, was
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  the head coach at the time. And I just thought, why not?
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  I'll give it a whirl and see what happens.
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  Like what's the worst that can happen?
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  And. And did it, yeah.
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  What were you? What were you studying in
• 15:28
  school? In college?
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  Yeah, I did a business majoring in marketing and minoring in
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  psychology. The only reason for the minor in
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  psychology was I've done two years of it in Australia, kind
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  of initially wanting to potentially go into sports.
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  Like gave up on that pretty quickly when I realized like all
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  the really clever people who don't care about sports that had
• 15:52
  a higher GPA than me, we're going to get into it and I, I
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  was going to get left behind. So then America came up and I
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  went over, thought I might as well not let all that psychology
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  go to waste. So I got a business degree,
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  majoring in marketing, got my minor in psychology.
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  But to be honest, I've said this a little bit.
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  I think uni in America is so easy.
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  Like, yeah, I'm honestly, yeah. Because like some people are,
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  they're like studying for 20 hours a week and like outside of
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  regular class hours. And I was, I was doing less than
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  one, less than one getting by. GPA wasn't anything to write
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  home about, but it was decent on a four point scale.
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  It was like 3.3 I graduated with, I think.
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  So nothing, nothing crazy, but not, not awful.
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  And I was putting in the bare minimum.
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  So I think, yeah, if you're not kind of getting through a
• 16:50
  business degree, then you've got some other issues that need to
• 16:56
  get sorted out. Yeah, it was good.
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  Like I mean I had a good time, got my degree in running was
• 17:01
  good as well. You see today, like, they're all
• 17:05
  basically like professional athletes.
• 17:07
  And like, you see, you hear about all the training they're
• 17:09
  doing and you're actually like, I'm there wondering, like, these
• 17:12
  are actually like in college, like these are in university.
• 17:14
  Like, where is the studying being done or like, when is it
• 17:17
  being done? It's crazy.
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  Yeah. Oh completely.
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  Yes, it is crazy now. I feel like with running going
• 17:25
  the way it's going, it's just you go to college as a runner
• 17:29
  and you're kind of pretty focused on the running and then
• 17:33
  hopefully you get your degree. I'm sure, you know, varies a lot
• 17:37
  between universities. Drake is not, you know, top, top
• 17:41
  of the crop, but it's, it's a pretty good academic university.
• 17:45
  And yeah, but I'm I'm sure a lot of the people in the NCAA now
• 17:50
  are really not just not losing sleep over how much study
• 17:54
  they're doing. Definitely, yeah.
• 17:56
  With all these NIL deals and all that sort of stuff.
• 17:58
  Well, then again, you have to be on the upper end of the running
• 18:01
  to get one of them. But yeah, I just feel like
• 18:03
  they're all pro athletes and, like, head like, yeah, I feel
• 18:06
  like they're like maxing out at such a well, they could Max out
• 18:10
  at such a young age. Like, I hear about your one
• 18:12
  Jane, Hank Hennigren. She came second this year,
• 18:16
  NCAA's. And like, she's literally doing
• 18:18
  everything. Like you'd wonder how she can
• 18:20
  like, like she probably will like what's about now, She'll
• 18:23
  like break world records and all this sort of stuff.
• 18:25
  But like, how can she like adapt more when she's doing so much at
• 18:28
  such a young age? Like I feel like you will Max
• 18:30
  out eventually. Yeah, yeah, agreed.
• 18:35
  Yeah, getting kind of thrown straight into straight away, but
• 18:39
  it'll be interesting to see how it pans out.
• 18:41
  I feel like that's kind of the American approach sometimes.
• 18:44
  Kind of like I heard someone say, you throw everyone at the
• 18:48
  wall and see who sticks kind of thing.
• 18:50
  Like you get thrown in the deep end and some people break and
• 18:53
  other people break records. So yeah, yeah, it's, it'll be
• 18:58
  interesting. So a couple of weeks ago, four
• 19:02
  months ago at this stage, and I interviewed Andrew and he went
• 19:04
  over to America, but he didn't stick, he fell and he just felt
• 19:10
  the whole system was a bit much. How did you, did you find it
• 19:12
  like a big difference from going from Australia to America and
• 19:17
  like the whole like running culture?
• 19:19
  Like, did you know it's a big difference?
• 19:23
  Yeah, I think definitely like in in Australia it's a little bit
• 19:27
  more similar to the UK and probably, probably the way it is
• 19:32
  in Ireland. I I don't really know, but like
• 19:36
  the approach of low mileage and lots of speed workouts.
• 19:41
  Like pretty much anytime you're doing a session you're, you
• 19:43
  know, you end up sprinting, whatever, whatever it is, you
• 19:47
  kind of going all out three days a week with a little bit of easy
• 19:52
  running on the side. So I kind of grew up from when I
• 19:55
  was 16 to when I was 20, it was kind of that approach.
• 20:00
  We started doing a little bit more thresholdy sort of stuff in
• 20:04
  the when I was about 1920. But overall it was much more
• 20:11
  that low mileage speed focus approach and going over to
• 20:15
  America. Then it was much higher mileage
• 20:18
  straight away. I was kind of running 90 miles a
• 20:20
  week my first semester, having never run over like 65 in
• 20:27
  Australia until like a couple of months before I was going over
• 20:31
  to America. I started to up that, got up to
• 20:33
  7075 before going over and then it really quickly picked up and
• 20:39
  thankfully I was all good. Handled it reasonably well.
• 20:42
  I feel like I got pretty strong from it, like doing 10K and 8K
• 20:48
  cross countries. I was much, much stronger than I
• 20:51
  had ever been before, which is definitely one of the perks that
• 20:55
  comes with running more mileage. Yeah, less intensity in the
• 21:02
  sessions, but but definitely a lot more running, a lot more
• 21:09
  kind of threshold and far. Like he saw stuff and yeah, very
• 21:15
  different approaches for sure. But but I feel like now everyone
• 21:18
  is kind of going that way, like because if everyone's learning
• 21:21
  more about the training and stuff.
• 21:22
  So I feel like Australia's probably changed a little bit
• 21:25
  over the last few years as well. Yeah, yeah, could Bing a Britain
• 21:28
  has sort of brainwashed us all to do double threshold.
• 21:32
  That's it, yeah. And so would you have done like
• 21:36
  4 years in America then? I did 3 Drake actually.
• 21:42
  Yeah, I think, I think I could have had a full extra year.
• 21:46
  I don't know for sure, but with all the eligibility rules and
• 21:50
  stuff, I think I would have been able to get a full extra year
• 21:53
  out of it. But I had a contract with Under
• 21:57
  Armour and I thought, I mean, I probably won't get a master's
• 22:01
  degree out of staying for another year.
• 22:05
  So I thought I might as well kind of leave while I'm while I
• 22:11
  have an option on the table. And yeah, so I'm with Under
• 22:15
  Armour after three years of Drake.
• 22:17
  And was the how was your like team, your legs team at Drake?
• 22:21
  Was it like digits run cross country?
• 22:24
  And how did you if you did, how'd you get on?
• 22:27
  Yeah, we we ran cross country and we were, we were a decent
• 22:32
  team. We had some solid runners my
• 22:36
  first year. I, I can't remember.
• 22:40
  We, we didn't win conference. I think that was like a little
• 22:43
  bit disappointing. We were kind of meant to be
• 22:46
  right up there. And then I think, I don't even
• 22:48
  think we ended up runners up. It was, it wasn't a great first
• 22:51
  year, but I was running reasonably well.
• 22:54
  I was something like 22nd regionals and the Midwest region
• 22:59
  is really strong. It's like us, Oklahoma State,
• 23:04
  Iowa State, Tulsa, Minnesota. It's it's really strong, really
• 23:09
  strong. So that's a, that's a hard
• 23:12
  region to qualify as a team to nationals and it's also a hard
• 23:16
  region to get out of individually. 2020, obviously
• 23:21
  COVID, I stayed in Australia, cross country was cancelled.
• 23:24
  And then 2021 we won conference as a team, which was really
• 23:29
  good. I don't know if you saw the
• 23:31
  video of me and Isaac Baston running down at the time, it was
• 23:36
  quite like an iconic video. We were so far ahead that we
• 23:40
  were just running down like celebrating and it was good.
• 23:44
  We got the team win at conference and then I was 4th at
• 23:48
  regionals, so qualified individually for for nationals.
• 23:54
  So did Isaac Baston. He was, I think he was 19th
• 23:57
  regionals. But the way it worked with the
• 23:59
  people ahead of him, they were mostly on teams that were
• 24:02
  qualifying. So he got through as well.
• 24:05
  And then we both got absolutely spanked NCAA's in Florida.
• 24:10
  Who would have been in that year?
• 24:11
  Like who would have won that one?
• 24:13
  Connor Manse actually. Oh, wow.
• 24:16
  Yeah, yeah. So it was one in Tallahassee.
• 24:21
  They were saying it was a really good course for miles.
• 24:25
  This is where the World Cross is this year, actually.
• 24:28
  They were going, oh, it's a great course for miles.
• 24:31
  Like all the 1500 runners will be really looking forward to
• 24:34
  this. And then no 1500 runner did
• 24:36
  well, I I think I'd beat, I'd beat yard and Cooper's here.
• 24:40
  So a couple of big scalps. Is that the year Cooper fell?
• 24:44
  Yeah, yeah. Oh my, yeah, I remember that.
• 24:46
  One, he was like a zombie coming in the last four 500.
• 24:51
  He would have been the tank. Beaten me.
• 24:54
  He was. His body was like just cooked.
• 24:56
  He was in big trouble. So yeah.
• 25:00
  That's cool. That's cool man.
• 25:01
  And well, in, in our podcast, we have a big section called
• 25:06
  YouTube Diaries. And yeah, I like to think you
• 25:09
  are, you're one of the founders of like running YouTube over
• 25:12
  what you've been going for like 5 years on your channel over 300
• 25:15
  videos. Umm, how did that come about?
• 25:18
  Like you're one of the founding fathers of running YouTube.
• 25:20
  Now everyone under Dog has a channel.
• 25:23
  I know, I know. Yeah, it kind of paves the way.
• 25:25
  I'll I'll give a little bit of credit to the athletes special.
• 25:28
  I think he kind of was the first like college running YouTube and
• 25:33
  I'm sure there were a few others, but he was kind of the
• 25:35
  first like one who really made his mark.
• 25:37
  And then yeah, I, I was back in Australia actually after my
• 25:41
  first semester and I don't know if you know of Matt Hanson.
• 25:44
  He's Australian, he's a College in America.
• 25:47
  But I was doing a few runs with him.
• 25:49
  He lived about 5 minutes away from me when I was in Brisbane.
• 25:52
  So we would run together a lot with the Bird Squad and Luke
• 25:56
  Bart Mccutchen back during like the COVID era, we had a, we had
• 26:01
  a good squad. And he was saying to me, oh, you
• 26:05
  should start up the fog dog special and like naming it after
• 26:11
  the athletes special. And I didn't, I didn't even
• 26:14
  really consider it to begin with.
• 26:16
  But then I kind of thought, why not just give it a go?
• 26:18
  I bought a camera and just saw, Oh, I'll start filming some
• 26:22
  stuff and I won't post anything until I'm happy with a few
• 26:26
  videos that I've got kind of in the pipeline.
• 26:28
  So I'll know that I have some decent stuff to, to post
• 26:33
  consistently. And then I filmed my first video
• 26:35
  and I was like, I'm, I'm just going to post it actually.
• 26:38
  So I, so I did. And then for the first year and
• 26:41
  a half, I didn't miss a week. Those days are gone.
• 26:45
  I definitely am a little bit more on and off now.
• 26:49
  Like I all have three months where I won't miss a week and
• 26:53
  then I'll have three months where I won't post.
• 26:55
  So it's, I still enjoy it, but I'm much more now like just kind
• 27:01
  of filming and posting when I when I want to and when I feel
• 27:05
  like I can make decent videos. And for the first year and a
• 27:10
  half, I think it grew so quickly because, well, relatively
• 27:13
  quickly. It's it's never become huge, but
• 27:17
  having like that college teammate environment, like
• 27:20
  everyone's happy to get involved and you know, showing like what
• 27:25
  life is a college athlete. Well, most of what life is like
• 27:29
  is a college athlete. I feel like it's quite relatable
• 27:34
  for, for a lot of people who, who are in college or want to go
• 27:37
  to college or yeah, you know, just want to see what, what life
• 27:42
  is like there. So yeah, that's kind of the
• 27:46
  story with it. And now it's still going, but
• 27:51
  just kind of a little bit more relaxed with my with my posting
• 27:55
  schedule. And do you edit the videos
• 27:57
  yourself and all? Yeah.
• 27:59
  Yeah, yeah, yeah, I do. I still just use iMovie.
• 28:03
  I've always just used iMovie for for about two months in 2023.
• 28:08
  I thought I kind of want to like try and level it up.
• 28:11
  So I started paying this company to edit videos for me.
• 28:15
  I would send them all the files and then they would put them
• 28:18
  together. But I was, I was having race
• 28:20
  videos where it'd be like a 1500 with a couple of different
• 28:22
  angles and they'd be like chopping backwards and forwards
• 28:26
  to like it would be like 800 in and it would go back to the
• 28:29
  start. So I, I had to very quickly get,
• 28:33
  get rid of them and just go back to grinding them out by myself.
• 28:37
  And I, I quite enjoy it when I have a good video that I feel
• 28:41
  like is, is going to, you know, I've got lots of good footage
• 28:44
  and I'm, I'm sure a good video will come out of it.
• 28:47
  I quite enjoy the process of putting them together.
• 28:51
  But it can be quite time consuming for sure, yeah.
• 28:54
  I love that you don't a nice build up to your half and I
• 28:59
  really, I don't know, I just love that process even like
• 29:02
  that's why I love Clayton Young's ones.
• 29:04
  Like it's the build up. Oh yeah, you're building up.
• 29:07
  I feel like like, do you have someone on the side obviously
• 29:10
  with a camera filming you? Like you have to trust him to
• 29:13
  like he sort of has to know like what angles to get as well.
• 29:16
  Yeah, definitely, definitely. And I feel like John, I live
• 29:20
  with John. John's our media guy in America.
• 29:23
  We have a house full of like runners on our team, Foster
• 29:27
  Malik and Wes Porter and and then John and he's, he's been
• 29:34
  really good like this. This Philadelphia build has been
• 29:37
  really good. There's been a few good videos
• 29:39
  and now, now I'm making the people wait on the edge of their
• 29:42
  seats for, for the actual race video.
• 29:44
  And it's been like 2 weeks, but it's nearly done.
• 29:47
  I'm just, I said, well, I still need to film an outro actually.
• 29:51
  So I'll get that done and then put it finish, finish it off and
• 29:55
  it'll be up. Yeah, man, I can't wait for that
• 29:58
  one. And but John, so he isn't a
• 30:00
  professional runner. He is just the media guy because
• 30:03
  he did he do the beer mile. Yeah, yeah, he did.
• 30:06
  He ran a decent vehicle, to be fair.
• 30:08
  He ran, I mean, nothing, nothing crazy, but 640 on debut, 642 or
• 30:13
  something. Him and Casey, Casey Comer, he's
• 30:17
  Casey's a 351 Miller, and he ran 606-0767, I think like that.
• 30:26
  Yeah, yeah, Pretty, pretty solid for both of them, I think.
• 30:31
  Yeah, I think that was kind of exceeded my expectations for the
• 30:36
  Jam, for sure. But Jan's run 231 in the
• 30:41
  marathon and he ran in college. But his running days are kind of
• 30:46
  few and far between now. He kind of tries to get
• 30:49
  committed to it. We'll run.
• 30:51
  We'll run like 80 miles for two weeks after not we run for like
• 30:57
  5 months and then he's like oh bro, Ronnie's not for me anymore
• 31:01
  and we'll have like another three weeks off.
• 31:05
  Consistency is not Forte. So we'll pull it back.
• 31:11
  But so coming out of college, Under Armour come calling you.
• 31:14
  Hell yeah. And on that team, like who?
• 31:18
  How many do you have on that team?
• 31:19
  The house you're living with in, is that like an Under Armour
• 31:22
  house or like what's the sort of setup?
• 31:26
  Yeah, so, so when I signed, we had a few different guys.
• 31:33
  I don't want to miss anyone, but when I when I signed, it was
• 31:37
  Willie. Think John ran a wiki.
• 31:40
  Casey Comer, Jackson Lewis, who retired basically straight away
• 31:45
  after I had signed and he, he had a decent career, but he was
• 31:50
  kind of ready to move on and start, start a normal career.
• 31:55
  Corey was the coach. We had a women's team.
• 32:00
  So I joined like a decent group, but it was very, it was very,
• 32:03
  very new. Yeah, just kind of in the last
• 32:08
  year or so. I think it started in late 2021
• 32:12
  officially, and I signed kind of midway through 2022.
• 32:16
  So it's still a very new group. We've had a few people kind of
• 32:21
  come and go over the years, like for some longer than others, and
• 32:26
  everyone's been really good, but just for some reason or other,
• 32:30
  like it just hasn't worked out for them to stay long term.
• 32:33
  So still on the team now from when I signed.
• 32:36
  It's still me, John Renawicki, Casey and that's it.
• 32:45
  But we've we've got a couple of new guys now, Damien Dulcha, Wes
• 32:50
  Porter and Foster Malek. Damien signed last year and then
• 32:54
  Wes and Foster have both signed more recently.
• 32:58
  So it's a really good group. It's, it's small, but yeah, it
• 33:04
  kind of works really well. And our house is not an Under
• 33:08
  Armour house as such. It's kind of, we just have a
• 33:11
  house in Baltimore that we just rent and yeah, just kind of, it
• 33:16
  works out pretty well with I'm only in Baltimore a few months
• 33:19
  of the year. Most of the Americans are there
• 33:22
  a little bit more than I am obviously with kind of coming
• 33:27
  home and running for GBI. Feel like you have to be here
• 33:30
  for various things throughout the year, but it's a good setup.
• 33:34
  And Under Armour Global Headquarters is in Baltimore, so
• 33:36
  we kind of have everything we need there.
• 33:39
  And that's like in the videos where you see the Under Armour
• 33:41
  building behind us, that's like where we have gym and like
• 33:46
  sauna. And then after most, maybe not
• 33:50
  most days, but probably like four days a week, we're over
• 33:54
  there doing either just an easy run in gym or like a track
• 33:57
  session. And then we go in use a sauna or
• 34:00
  the gym. And then we can go up and get
• 34:03
  food there as well, which is pretty nice.
• 34:05
  If you're there for for a few hours, you go up and get food so
• 34:09
  you don't have to. You can avoid cooking when you
• 34:11
  when you get home. Because I was thinking in, in
• 34:14
  your, in your videos, like it looks like such a good setup And
• 34:18
  and then you see the big massive Under Armour logo in the
• 34:22
  background. I'm like, yeah, that's Under
• 34:23
  Armour HQ and like when you think of Under Armour you don't
• 34:27
  think of running, but then you think of the individual
• 34:29
  athletes. Like you've got yourself, you've
• 34:31
  got you want Lauren Ryan and Neil Gurley, you've got so many
• 34:38
  good individuals and like teams, but I feel like.
• 34:41
  Yeah, yeah. There's some, Eduardo.
• 34:45
  Yes, there's some, some really good ones, yeah.
• 34:49
  But it's not known enough. Like, no, no, I agree.
• 34:52
  Yeah, yeah. Like you go on on Instagram now
• 34:54
  and you'll see ASIC ads, you'll see Nike ads, Adidas ads and on
• 34:59
  our like, yeah, I don't know why it's crazy.
• 35:02
  Sharon, Sharon is like Eddie. Yeah, major marathons.
• 35:05
  And yeah, I think I think it's improved a lot and I think it
• 35:08
  will continue to Losing Steph Curry probably wasn't great for
• 35:13
  for the brand, but obviously it's nothing to do with running,
• 35:17
  but I feel like he was, he was huge for Under Armour.
• 35:20
  Now, now we'll have to fill his fill his shoes.
• 35:24
  But yeah, no, it's it's definitely, it's always not
• 35:31
  being one of the big players I feel like, but I feel like in in
• 35:35
  saying that it's definitely come a long way over the last few
• 35:37
  years. And when I signed in 2022, I
• 35:41
  think I'd never run in Under Armour shoes before.
• 35:44
  And I was like a little bit unsure of what I was going to
• 35:47
  think. Or, you know, it's always when
• 35:49
  you're going to be racing on the track or even the roads.
• 35:52
  It's a little bit stressful thinking in this modern era of
• 35:56
  super shoes that he's going to be off to scratch.
• 35:58
  But I was really impressed to be on a straightaway.
• 36:01
  But, but looking back, I think since 2022, they've come such a
• 36:06
  long way like our super shoes now, I really love our spikes.
• 36:10
  I think our spikes are at least on par with the the big brands,
• 36:17
  the other, the other big brands, I should say.
• 36:20
  But yeah, I know it's it's definitely come a long way and
• 36:23
  hopefully will continue to grow over the next few years.
• 36:27
  Like I, when I was in Australia, I worked in a couple of shoe
• 36:30
  shops and like people come in and umm, they're like, oh, I
• 36:34
  don't like Hoka or I don't like ASIC and I'm like, pull it back.
• 36:38
  Like every shoe, every brand has a shoe for you.
• 36:42
  Like, yeah, they're all on a level playing field.
• 36:44
  They all know what each other are doing except Nike for the
• 36:47
  first few years of a super shoe. But like every brand has like a
• 36:51
  neutral shoe support shoe. Ah can play a shoe like they're
• 36:55
  all on the same level. It's just finding what's best
• 36:57
  for you. And like, I'm a big shoe.
• 36:59
  I love running shoes And umm, a couple of weeks back I was
• 37:03
  watching your video and I was like, Oh, I wonder what shoes he
• 37:05
  actually wears because you don't hear of anything.
• 37:08
  And then you actually, and they're actually really good
• 37:10
  value. So I have a few Nike ones here
• 37:12
  now that are nearly there are nearly for the bin.
• 37:15
  And yeah, I'd definitely be giving them be giving them a go.
• 37:18
  Oh, nice. Yeah, That's, that's good.
• 37:19
  I'm, I'm glad I umm, I'm glad it worked out the timing with
• 37:23
  getting tagged in your YouTube virus thing because I, I hadn't
• 37:27
  actually listened to the podcast before, but I saw that obviously
• 37:30
  and then saw you were I listened to it and heard you talking
• 37:35
  about the Under Armour stuff. Yeah.
• 37:37
  So you'll, you'll have to give them a go.
• 37:39
  I think I think you'll like them.
• 37:40
  I, I really enjoyed the infinite elite too.
• 37:43
  And obviously I, I feel like I'm pretty relaxed with easy running
• 37:47
  shoes. I always kind of have been.
• 37:49
  I put them on and I'm like, some people feel a massive difference
• 37:53
  in cushioning and you know, responsiveness and stuff.
• 37:57
  The Infinite Elite 2 is definitely AI would say it's a
• 38:01
  nice cushion trainer. I don't have a lot to compare it
• 38:04
  to because obviously I'm not wearing other brands, but
• 38:09
  compared to the Infinite Pro 2, it's definitely a lot softer.
• 38:13
  Infinite Pro 2 is a little bit more of a firm trainer, but
• 38:17
  still gets the job done, still quite a nice shoe to run in.
• 38:20
  So yeah, there's a few good options now.
• 38:24
  And the soup shoes, they've, they've come such a long way.
• 38:27
  So yeah, yeah, I think you hopefully you'll enjoy them.
• 38:32
  Yeah, I know. I got around to it and I didn't
• 38:33
  realize Under Armour is actually sort of pretty big and I like
• 38:36
  I've so much Under Armour, like half sips.
• 38:38
  Do you know the I think they're like skin.
• 38:41
  They're like the things that are like tied to your skin.
• 38:43
  We actually call them Under Armour where I'm from and but.
• 38:46
  Oh, that's so, yeah. Yeah, we call them under
• 38:48
  armours, like that whole thing. Yeah, yeah, like that he's.
• 38:52
  Like you would call that an Under Armour?
• 38:54
  Like the the shirts where it comes.
• 38:56
  Base layer, Yeah, base layer. So yeah, yeah, we call them over
• 38:59
  here. Gold.
• 39:00
  Yeah, I love them. Yeah, so.
• 39:02
  Good, especially from now this time of year.
• 39:05
  Oh, so ideal. Yeah, They keep you awesome.
• 39:07
  What? What shoe shop did you work in
• 39:09
  in Australia, by the way? Was it not the app?
• 39:12
  So. Yeah, I would have worked in the
• 39:14
  athletes for us for a bit, yeah. Oh, I I did as well.
• 39:18
  It's good, but like then like Under Armour and in them type of
• 39:21
  shops, like no, I don't know why.
• 39:24
  Yeah. Yeah, they'll have to.
• 39:27
  They'll have to break into the athletes foot market.
• 39:30
  They'll probably hear the name though and think it's the
• 39:32
  disease they're talking about and have to right way.
• 39:38
  So you are. Oh, I'll actually, I never run
• 39:41
  through some of your PBS. I'm sorry.
• 39:43
  So you've you've run one. 47 for 800, and that was when you're at
• 39:50
  Drake or that was Drake, yeah, recently Drake.
• 39:55
  It was 2024 at Drake Relays, but I was with Under Armour, yeah.
• 40:02
  And you've run for the 1500 three 34 flat and for the mile,
• 40:08
  you're probably stand out like 349 at the 2024 Melrose Games.
• 40:13
  Did you warn that Doc Sanders to get into that race?
• 40:16
  Wasn't it? Yeah, yeah, I ran 353 made for
• 40:21
  for the win there. Me and Casey went 1-2 and the
• 40:25
  the winner gets an automatic spot into Melrose.
• 40:29
  So I got my spot there and then Casey actually go in as well.
• 40:32
  So we both, we then went four and five at Melrose.
• 40:35
  Casey around 3:51 for fifth, around 3:49 for 4th behind yard
• 40:43
  Hobbs and George Mills. So that that hopefully,
• 40:47
  hopefully at some point I'll outdo that race and have a new
• 40:50
  one to put on the top of my list.
• 40:52
  But I think for the time being, that's kind of I, I've got to
• 40:57
  look at that as probably the, the best race I've had.
• 41:00
  Like break it. Breaking 350 in the mile is,
• 41:02
  yeah, it's it's incredible. Thank you.
• 41:06
  Thank you. Yeah, it was good.
• 41:08
  I'm looking up at the scoreboard and like, seeing, seeing 349
• 41:12
  come up. I knew, I knew all of that
• 41:15
  couple of weeks leading in, especially after winning Doctor
• 41:18
  Saunders, I knew breaking 350. I said to a couple of people, I
• 41:22
  think I can if everything goes perfectly.
• 41:24
  And then it kind of worked out really, really well at Melrose
• 41:28
  and kind of all came together on the day and dipped under, dipped
• 41:33
  under again this year at Boston, 349 eight.
• 41:36
  But being in Boston, you know, people have a lot to say about
• 41:40
  that track. So I'm I'm glad my first one was
• 41:43
  at the Armory because that's, that's like a slow track.
• 41:45
  It's probably worth like a 345 in Boston.
• 41:49
  But like, it just goes to show. Like, yeah, it's.
• 41:52
  Just the race, if you get in the right race, you just hang on.
• 41:56
  You have it in the legs. So yeah, it's yeah, it's, yeah.
• 41:59
  It's exciting for the future as well.
• 42:01
  Like, you know, you're able to hang with the with the best in
• 42:03
  the world and you've run in the three K 740 that was at Melrose
• 42:09
  Games this year. And yeah, I couldn't get it to
• 42:12
  the mile. Yeah.
• 42:14
  You're right. That's great.
• 42:16
  Why the mile? Why could you knock it in after
• 42:18
  like just? Like, I think, I think if it was
• 42:24
  obviously this is an impossible scenario, but if, if the race
• 42:27
  was two weeks after last year's Melrose Mile where I was fourth,
• 42:32
  I would have been in for sure. But then they look at the whole
• 42:34
  outdoor season and, you know, missing the Olympic team and
• 42:38
  not, not running 331 or 332 or 328 like a lot of a lot of guys
• 42:45
  did in 2024. Like, just wasn't quite up to
• 42:50
  scratch. But I still ran 349 this indoor
• 42:53
  season. I think I would have been, you
• 42:55
  know, I wouldn't have been out of place in that field.
• 42:58
  It wasn't like an extremely good field.
• 43:02
  But yeah, no, I couldn't get in. So I got into the 3K instead.
• 43:05
  And that was a little bit of a pain cave.
• 43:09
  I think it was a little bit quick early on for me, and then
• 43:12
  I had to hang on for dear life, but it was OK.
• 43:15
  And seven 40s, you know, a few years ago that would have been
• 43:19
  like really, really good. But I'm I'm still happy enough.
• 43:22
  But when the race when 22 and I'm I'm looking behind me making
• 43:27
  sure I'm not going to get lapped running 740.
• 43:30
  Obviously not white, but you know what I mean it it
• 43:34
  definitely makes it feel like you haven't run.
• 43:38
  That fast, like the whole level has just in the remote last few
• 43:43
  years it's just gotten so, so high.
• 43:45
  Like Jacob has run 717 for 3K. Yeah, like that is just like
• 43:51
  mind boggling. Yeah, ridiculous and.
• 43:56
  For the 5K7. 133 just saying back-to-back, what is it,
• 44:03
  back-to-back? 33815 hundreds 337 yeah, like
• 44:08
  how? 338 comprehend crazy.
• 44:13
  You've run 1317 in the 5K in 2024 in Copenhagen, Yeah.
• 44:20
  And then I just pulled this 10K one out, 2926 in 2021.
• 44:26
  Is that your best? 10K well, yeah, on the track is
• 44:30
  is my only one that was 10K. Yeah, my only one.
• 44:38
  And I, I don't see myself doing a 10K on the track anytime soon,
• 44:42
  but maybe at some point I'll have to rewrite that PB.
• 44:45
  I think I broke it in. Oh yeah, going through.
• 44:48
  Yeah, yeah. Yeah.
• 44:50
  Well, yeah. You're half in Philly 606349.
• 44:54
  Which obviously is slower that pace technically, but we were,
• 44:58
  we were rolling early on, really, really moving the guy
• 45:04
  who was leading who he pulled out after about 7 K, but he was,
• 45:08
  he was making it pretty honest. So yeah, like 5K and I was
• 45:13
  feeling like we were racing at 10K but had had another 11 K to
• 45:18
  go. So this year you obviously
• 45:21
  didn't do the UK cross country. Was that like always a plan to
• 45:25
  like do the half and not do cross country?
• 45:29
  Somewhat, I think, Yeah, just like after the season, I kind of
• 45:34
  thought because like the 1500 hadn't gone that well, I kind of
• 45:38
  closed it out on a good note winning the Tooting BMC in 334
• 45:43
  one got got the win there and was pretty, pretty happy with
• 45:46
  that. Happy to win my season there and
• 45:48
  kind of have a little bit of good momentum going into the
• 45:51
  offseason. And then I still kind of felt
• 45:53
  like I wanted to have something different to aim for.
• 45:58
  And having done a little bit of the cross country stuff in the
• 46:01
  past, I just, I just thought like training for 1/2 is such a,
• 46:07
  such a good thing to have as a target.
• 46:10
  Whereas like doing the Eurocross short course trial, I feel like
• 46:15
  you can just, you can put so many weeks of training together
• 46:19
  and be so fair. And then you could, you could
• 46:21
  trip over or like, you know, get spiked or any, anything can
• 46:25
  happen. And then it's kind of like it
• 46:27
  all just goes down the drain. So I've, I've put my expression
• 46:30
  of interest in for world cross in the mixed relay, but I just I
• 46:35
  feel like speaking to, you know, people in my group and like
• 46:41
  Corey, my coach, just Philly half was kind of a a good
• 46:46
  fitness tester for after like a two months block of training
• 46:52
  with New York 5K in there as well.
• 46:54
  It's kind of like a perfect way to dip my toes in the water of
• 46:57
  the longest stuff. I think in future, I'm
• 46:59
  definitely interested in moving up eventually.
• 47:03
  I'm still a track man for the time being, but I enjoyed it.
• 47:07
  I really enjoy that kind of training and I think it was
• 47:12
  solid enough for for first proper half.
• 47:18
  I was, you know, reasonably happy with that.
• 47:21
  The the light hills really caught me by surprise.
• 47:23
  I, I think relatively I struggle up hills compared to some people
• 47:30
  because there were some people I, I don't know for sure if I'm
• 47:33
  getting these stats exactly right with what I'm about to
• 47:36
  say. But as an example, someone who
• 47:38
  probably ran a minute slower than me in the half was, was
• 47:42
  running quicker than me for like the splits up the hills, which I
• 47:47
  feel like probably probably shouldn't happen, but maybe I
• 47:50
  was going a little bit too quick early on.
• 47:52
  So yeah, it was good and I, I enjoyed it.
• 47:56
  I'll definitely give it another crack in future and hopefully,
• 48:00
  hopefully go quicker. But yeah.
• 48:04
  So the course in Philly like is it like compared to a, let's say
• 48:07
  a Valencia half like is a flat or they're obviously sales near
• 48:11
  the end? Yeah, Yeah, it's, it's pretty
• 48:14
  good until you get to about 7 miles and then and then I was, I
• 48:22
  was honestly really surprised. It's kind of like a a mile, like
• 48:27
  fairly steady uphill from there. And then it comes down a little
• 48:31
  bit and then you have a couple of really, to me, they felt like
• 48:35
  really steep climbs. I'm not sure if I was fresh,
• 48:39
  maybe I'd look at them and be able to run out of them and
• 48:41
  think this isn't too bad of a hill.
• 48:43
  It was, I think it was about 100, just over 100 meters
• 48:47
  elevation game that I had. But pretty much all of that was
• 48:51
  in the back half. So you know, it's nothing,
• 48:55
  nothing crazy, but it's not completely flat, definitely.
• 48:59
  Yeah, but well, then you put over a marathon like that's 200
• 49:01
  meters of elevation that actually is like it's a it's a
• 49:04
  bit flat. So yeah, you've some there's
• 49:07
  some time and I feel like as well with that half, like it's
• 49:10
  hard to nail first time. Like you do need to like do one
• 49:14
  or two to to to sort of master it.
• 49:18
  So yeah, like 6349 on the debut, like, yeah, you sort of can't
• 49:22
  be, you can't be too angry with that.
• 49:25
  No, definitely, yeah. So looking forward to going
• 49:29
  again at some point. So like an average week of
• 49:33
  training for you. Obviously right now it's sort of
• 49:35
  like a build phase. Like what would your average
• 49:37
  week of training look like just Monday to Sunday?
• 49:40
  Because I know you're sort of renowned for your fast, long
• 49:43
  runs. I see them, I've seen much a
• 49:45
  couple of videos on and you get move.
• 49:47
  And so, yeah, what does like a daily Week look like for you?
• 49:50
  I love those. That's like part of the reason
• 49:52
  why I felt like I wanted to do a half because I ran like I ran 66
• 49:57
  high during A30K long run. And when I did that, that was a
• 50:01
  couple of years ago now. I was like, oh, I think I, I
• 50:04
  know that there's, you know, a few minutes right there and I
• 50:07
  was like talking to dad the whole way on the bike, so.
• 50:10
  I remember watching that video you posted that on.
• 50:12
  Yeah, yeah. That that was a good one on the
• 50:14
  Camel trail. Yeah, it's just Yeah.
• 50:17
  Oh, I mean, it's perfect for for that kind of thing.
• 50:20
  So we go on a nine day cycle this time of year.
• 50:24
  So yeah. So we have day three, day 6 and
• 50:29
  day 9 is like our quality hard session slash long run days.
• 50:34
  So day one and day 2 are easy running.
• 50:38
  Usually day one will double and do gym double up to a total of
• 50:44
  12 to 14 miles. Day 2 we have speed development
• 50:50
  on the track. When I'm in America with our
• 50:53
  strength and speed coach carriage.
• 50:56
  She's she's really good, but we just do one run usually of about
• 51:00
  10 miles and then speed. Day three is double threshold.
• 51:04
  So might be like 2 mile reps in the morning and K's or 8
• 51:09
  hundreds in the evening totalling like 18 miles probably
• 51:16
  depending on the time of year like 16 to 19 miles is the range
• 51:20
  probably averaging like 18 with 10 to 12 of that threshold.
• 51:28
  Are you like taking lactic samples on these or like is
• 51:31
  every or is it just by heart rate?
• 51:33
  Rarely. Honestly, really rarely.
• 51:35
  Not. I feel like maybe we should do
• 51:38
  it more, but we, yeah, I haven't done that in a long time, to be
• 51:43
  honest. I feel like we all have pretty,
• 51:47
  we're pretty in tune with where we're at and like kind of go
• 51:50
  feel and heart rate and pace. We usually have kind of pace
• 51:54
  targets that we aim for. And if that feels good, then we
• 51:58
  can like push it a little bit and if it feels horrendous, we
• 52:01
  can slow down a little bit. I feel like it's simple enough
• 52:05
  and it and it works well enough. Day 4 we go usually just one run
• 52:13
  and gym like 9 to 12 miles depending on the time of year.
• 52:19
  Day 5, easy double. That was today actually for me
• 52:24
  with a little bit of speed development in there as well.
• 52:29
  Day 6 double session. Usually I think I'm just doing
• 52:32
  one session tomorrow of like tempo and Hells.
• 52:36
  Depending on the time of year, sometimes it'll be threshold in
• 52:39
  the morning, hills in the evening or double threshold.
• 52:43
  Or if we're coming towards the track season, we'll go threshold
• 52:46
  in the morning and then like a little bit more VO2 kind of
• 52:49
  style in the evening. You know, like 3 hundreds,
• 52:54
  closer to 5K down to 3K sort of pace just to get the body a
• 53:00
  little bit used to running a little bit quicker on the track.
• 53:05
  Day 7 is then just one run like 10 usually about 10 miles with
• 53:10
  gym. Day 8 we can have off and then
• 53:13
  day 9 is the the Camel trail long run.
• 53:17
  Yes. So use of and does that change
• 53:19
  to a seven day cycle then when you go sort of focus on track?
• 53:24
  In the track season yet it kind of just naturally happens
• 53:27
  because we'll start racing during the indoor season and you
• 53:30
  kind of have to adapt with that and you you kind of when it
• 53:36
  works. If we have like a month between
• 53:38
  races, we'll sometimes go back to the 9 day cycle.
• 53:40
  But usually from from January to March and then from like June to
• 53:47
  the end of the season, we'll be, we'll be on a 7 day cycle
• 53:51
  generally, yeah. And even when you get to A7 day
• 53:53
  cycle, do you have a day off? Because I know my coach
• 53:56
  personally, he's like admin, I have one day off every week and
• 54:00
  like I'm like a book and I just do a 30 minute job and he's
• 54:03
  like, no, you need you just take the day off.
• 54:06
  Just recover. Yeah.
• 54:08
  It really, really varies. It's not set, but I would say
• 54:16
  probably probably like 50% of of seven day weeks.
• 54:21
  We'll have a day off once we're once we're in the season, maybe
• 54:26
  more honestly. Yeah, we do.
• 54:29
  We do take a day every Yeah, pretty, pretty regularly.
• 54:34
  And like, so when you're not in America, you're obviously
• 54:39
  talking to Corey the whole time and he's just posting out the
• 54:43
  the workouts to you and all that.
• 54:44
  Is it weekly, monthly or how does that work?
• 54:49
  Usually with, with easy running, it's pretty relaxed.
• 54:53
  He kind of knows I'll get it done.
• 54:57
  I'll get in the gym and stuff and be in the sauna pretty
• 55:00
  regularly. And then with, with session
• 55:02
  days, he just takes me like the night before.
• 55:05
  OK. I'm just yeah, yeah.
• 55:07
  But I always kind of know like close enough what, what I'm
• 55:13
  going to be doing. So it'll be the night before a
• 55:18
  session and I'll, yeah, just kind of have a little bit of
• 55:20
  back and forth with him just to confirm plans for the next day.
• 55:24
  This time of year, though, it's very simple.
• 55:26
  Like I, I feel like, you know, if, if he went out of service
• 55:31
  for whatever reason, I'd probably be able to guess close
• 55:34
  enough. You know what I would probably
• 55:36
  be doing so it. Was long enough, You're doing it
• 55:40
  long enough, you sort of have a fair idea.
• 55:43
  Exactly. That's it.
• 55:43
  I feel like at this point 26 now I've been in the game for a
• 55:48
  little while. So and running so simple, like
• 55:50
  running such a simple sport, like you can't, there's so many
• 55:54
  different ways you can go about it.
• 55:56
  And I feel like, you know, you just have to trust that you're
• 56:00
  doing the right things and you can you can run your best a
• 56:04
  million different ways. I think so, yeah.
• 56:07
  I've I've definitely got more relaxed with that, I think.
• 56:10
  Yeah, I think like people are overcomplicating that so much
• 56:14
  these days, like their zone two runs and all this sort of shit,
• 56:16
  being so concerned about their heart rate and just just go out
• 56:20
  and run like, yeah, it's. Get some sessions in, do a bit
• 56:24
  of jam, get some long runs in, bit of easy running like you got
• 56:28
  maybe bit of speed obviously when you're coming into track
• 56:31
  season and obviously have a bit of structure.
• 56:33
  So it like don't just go out the door every day and hammer.
• 56:36
  But yeah, bit of common sense and a little bit of structure
• 56:40
  and yeah, it goes a long way. I think it just it.
• 56:42
  Just takes a bit of time for it to kick in.
• 56:45
  Yeah, yeah. That's it, That's it.
• 56:49
  So we're like today's world, like you could see like anyone
• 56:55
  can be sort of a running influencer and like, is there,
• 56:59
  do Under Armour ever like contact you and like, like do
• 57:02
  they value your YouTube channel and like the content you're
• 57:06
  pushing? Have they ever like been in
• 57:08
  contact with you about that or anything?
• 57:12
  Somewhat, but it's more in a way of they know I'm posting
• 57:18
  reasonably regularly. I think they appreciate that,
• 57:22
  but usually it's just I kind of do my own thing there.
• 57:25
  There have been various things over the last couple of years
• 57:28
  where they've wanted me to have little things included in the
• 57:34
  videos and stuff. And like, I was lucky enough to
• 57:37
  go to Dubai in January for the launch of the launch of that new
• 57:41
  trainer, actually the Infinite Elite 2.
• 57:43
  Me and Corey went out to Dubai four nights, which was a sick
• 57:47
  trip. That was a good video.
• 57:48
  Yeah, Yeah, it was good. So I like posted a video from
• 57:52
  that. And I think when I'm doing if,
• 57:55
  if I'm doing that sort of thing and it's it's pretty rare that
• 57:59
  kind of event or trip, but I think they appreciate it being
• 58:05
  shown just for a bit of a little bit of exposure with that sort
• 58:09
  of thing. But not that the videos have any
• 58:11
  massive reach. But I think it all it all goes a
• 58:14
  long way because running Squire niche sport and if people are
• 58:18
  seeing that sort of stuff, I feel like it's appreciated.
• 58:21
  Definitely no set structure to it though.
• 58:23
  I'm kind of let off the lead, like I can just do what I want
• 58:28
  with the YouTube. Obviously they trust I'm going
• 58:30
  to keep it, you know? Eugene.
• 58:35
  Exactly. Yep.
• 58:38
  And about running and yeah, I think all good from there.
• 58:42
  Yeah, because you see the likes of around Japan, Jake Barclough,
• 58:46
  his after taking off and like he is a very good runner, but the
• 58:50
  YouTube has helped him like sort of get that deal.
• 58:52
  Another, I think Philly, Philly Bowden has some obligations to
• 58:56
  post on. I think Cole running he he sort
• 59:00
  of has a thing what Adidas as well posting.
• 59:01
  So it does help people get you sort of have to think yourself
• 59:04
  as a product as well. It's just like you, obviously,
• 59:07
  yeah. Yeah, definitely.
• 59:10
  Yeah. And I think like I've always
• 59:12
  kind of said with the YouTube, like I never wanted to take away
• 59:14
  from the running. And I think like Jake, Jake is
• 59:20
  running really, really well. Like, I think he's, you know, he
• 59:23
  he could run, he could run 210. I think he was aiming to run
• 59:26
  209. I need to watch his latest video
• 59:28
  that came out today actually to see what what his new Valencia
• 59:31
  goal is. By the look of the thumbnail it
• 59:33
  looks like he might be having to adjust it and slow it down
• 59:35
  slightly, but. Hopefully nice spoiler on you.
• 59:39
  Yeah, go on. I think his new goal is his new
• 59:42
  goal is 212. Really.
• 59:45
  Oh, interesting. He's just based on he's just, I
• 59:49
  think in the recent weeks he's had a little niggle in his calf,
• 59:51
  which is sort of but like that chap like doing 280 kilometers,
• 59:56
  250, like it is actually not how his body can hold off and the
• 1:00:01
  sessions he does and. Yeah, it's pretty funny.
• 1:00:04
  Like it's, it's so impressive. Just funny like, oh, if you have
• 1:00:09
  a little niggle here or there, you just got to run through it
• 1:00:11
  and your body will, you'll be fine.
• 1:00:13
  Just like, and then he gets some calf, calf strain and actually
• 1:00:18
  has to take a couple of days off.
• 1:00:19
  It was funny watching that video because he was like, oh, I've
• 1:00:22
  had to take my first day off in six months and we're here like,
• 1:00:26
  should we be having a day off every week running like a third
• 1:00:30
  of the mileage? He's doing well, maybe half of
• 1:00:33
  it on a good week. Pretty impressive.
• 1:00:36
  But yeah, I think like with the YouTube, I want it to be like
• 1:00:42
  running first and the running to be what what I am.
• 1:00:46
  And then the YouTube to be like an extra to that.
• 1:00:51
  Not like the YouTube tape me to all these different places and
• 1:00:57
  then like be a runner on the side.
• 1:00:59
  But more like running comes first.
• 1:01:01
  Whatever comes with that then is a bonus kind of saying, yeah.
• 1:01:05
  It's just even like it allows people like sort of follow your
• 1:01:08
  story, like you become more invested in the person.
• 1:01:11
  I think it's so, so good. I'm like, it's probably it's how
• 1:01:14
  I found you. Like you came up just on my
• 1:01:16
  YouTube algorithm. And so like.
• 1:01:18
  Yeah, so it's cool the way you find people and now you're
• 1:01:21
  interviewing is pretty. When did you first watch a
• 1:01:24
  video? Man, I haven't a clue.
• 1:01:26
  See, I I'm pretty, I used to run as a kid.
• 1:01:29
  Then I went playing Gaelic football, which is yeah, score
• 1:01:32
  in Ireland. And then recent years in the
• 1:01:36
  recent years, like I've sort of gotten to run and again, so I've
• 1:01:39
  sort of missed like a massive. So like let's say when you were
• 1:01:42
  in college, like I would, I wouldn't have been into running.
• 1:01:45
  So yeah, yeah, I sort of missed a big chunk, so I don't know
• 1:01:48
  when I first came across. Yeah, but I've been, I've been
• 1:01:51
  watching you for a while. One of the Ogs.
• 1:01:56
  Yeah, yeah. Good.
• 1:01:59
  How does the year 2026 look for you?
• 1:02:02
  Do you have any big plans, big goals?
• 1:02:07
  You just kind of keep plugging away, try and try and be at
• 1:02:10
  world indoors again. I think I, I've been to world
• 1:02:14
  indoors twice and I look back on both of them pretty, you know,
• 1:02:18
  good experiences, but pretty bad running for both of them.
• 1:02:25
  But it's the way it goes. So I would, I would love to be
• 1:02:28
  at world indoors again and try and actually leave feeling like
• 1:02:32
  I've done justice to, to my fitness.
• 1:02:36
  And then there's EUR and COM games for the outdoor season.
• 1:02:40
  So those are kind of like the big targets World indoors, Euro
• 1:02:45
  outdoors and COM games potential for world cross in January in
• 1:02:51
  Florida. I'll have to wait and see.
• 1:02:53
  I think that could go either way.
• 1:02:56
  I haven't run any cross country recently and I think the
• 1:03:00
  selectors will definitely look at that, but I I would hope
• 1:03:02
  they'll also look back at Euros in 2023.
• 1:03:06
  We got the bronze medal there and the mix relay and then 2024
• 1:03:09
  world cross got the bronze medal there as well.
• 1:03:12
  So I'll have to wait and see. Obviously it's completely out of
• 1:03:15
  my hands, but that is a possibility.
• 1:03:18
  And then yeah, just onto the track season, try and try and
• 1:03:22
  run fast. I would like to run a quicker 5K
• 1:03:26
  definitely I would like to improve my 1500 PB.
• 1:03:28
  I would I, I think yeah, my my mile, my official mile PB is
• 1:03:34
  from my Boston. My official 1500 PB is from my
• 1:03:41
  Boston mile this indoor season. Wow, OK, got it.
• 1:03:45
  Yeah, I need to get to work and improve that 1500 PB hopefully.
• 1:03:51
  And yeah, with that, I would like to do a quicker 5K as well.
• 1:03:55
  I think maybe run another late in the year.
• 1:03:59
  Oh. That's exciting.
• 1:04:01
  We'll say maybe. Yeah, Valencia.
• 1:04:04
  Maybe, well, maybe I that's. Yeah, yeah, in the air.
• 1:04:07
  A little bit the flat course, that's going to be worse world.
• 1:04:12
  Road running Championships is in Copenhagen this year.
• 1:04:15
  Oh yeah, yeah, I did see that late in the year.
• 1:04:18
  Isn't it September or something? Yeah, could be on the cards in
• 1:04:23
  something, maybe maybe even like a 5K if I could make the team,
• 1:04:29
  maybe the half, who knows. We'll see.
• 1:04:31
  We'll see how training is panning out and see see if I get
• 1:04:34
  the real itch for the roads. It's definitely something I'm
• 1:04:38
  interested in, but we'll see how the 1500s going first, yeah.
• 1:04:43
  Like the UK running at the moment.
• 1:04:45
  Like fair enough. When people are running well, it
• 1:04:48
  sort of raises you up. But like it is absolutely
• 1:04:51
  stacked. Like the UK 1500m scene is just
• 1:04:53
  it's crazy. It's ridiculous.
• 1:04:55
  It's crazy. Yeah, yeah, it's it's mad.
• 1:04:58
  Thankfully for come games. For starters, it's a mile which
• 1:05:01
  I just seem to run better and then 1500s Reason 100.
• 1:05:06
  And 9:00. Yeah, it helps me out.
• 1:05:10
  But then also it's England, Scotland, where Scotland being
• 1:05:14
  separate is huge because that's like they've got to compete to
• 1:05:20
  try and make that team that's that's as hard to make as an
• 1:05:23
  Olympic team for them 'cause it's still tough.
• 1:05:26
  We've still got a really good crop of 1500 runners in England,
• 1:05:32
  but it definitely helps. So yeah, that's kind of kind of
• 1:05:38
  the plan, the goals and hopefully stay injury free and
• 1:05:42
  see what happens. That's the plan.
• 1:05:44
  Come here. One more question.
• 1:05:45
  So on the podcast we do this thing called Double Trouble
• 1:05:48
  where it's sort of like an unpopular thing.
• 1:05:53
  You think about running like something that isn't popular.
• 1:05:56
  So Andrew Costner and said like the long run is overrated.
• 1:06:00
  I know Ryan always has a has a dig out like triathletes saying
• 1:06:04
  like, oh, they're just average at everything.
• 1:06:06
  He's going to hit me. But you have anything like that
• 1:06:10
  you think is like overrated and running or something that could
• 1:06:13
  get you in trouble? Well, not, and that's going to
• 1:06:15
  get in too much trouble. That's a good one.
• 1:06:18
  To be honest, off the top of my head I can't think of too many
• 1:06:21
  things, but I'm sure this is the kind of thing where probably
• 1:06:24
  every run I come up with like 10 different things that I really
• 1:06:28
  hate. OK, one thing I'll say is
• 1:06:33
  finding and I know ran to Japan would agree with me on this
• 1:06:38
  finding any excuse during a run to like stop.
• 1:06:41
  So on long runs, we'll like stop and change shoes.
• 1:06:45
  When I'm by myself, I will not stop like if I if I can avoid
• 1:06:49
  it. You know, sometimes maybe you
• 1:06:50
  have to, but we'll stop and change shoes.
• 1:06:53
  Have a drink of water and 10 minutes has gone by and it's
• 1:06:56
  like this is we might as well be doubling here in College in
• 1:07:00
  America used to frustrate me because it's all on a grid, like
• 1:07:04
  a grid system, the roads and like we get a red light.
• 1:07:07
  We're all going straight on and like you could just go right run
• 1:07:11
  down the road a little bit. You get a gap and you can, you
• 1:07:13
  can cross and just keep, especially if you're going for
• 1:07:16
  an hour run. You, your hour run turns into an
• 1:07:18
  hour and 10 minutes. And you, you could just be kind
• 1:07:23
  of getting it, getting it done. I'll, I'll run backwards and
• 1:07:26
  forwards if I have to. I don't know where you sit on
• 1:07:29
  that, but I I'm, I'm not fully against stopping, but I think
• 1:07:33
  sometimes it's kind of like taking the piss a little.
• 1:07:36
  Bit I, I'd never stop. Well, I live out in the country,
• 1:07:39
  so just country roads. I just go on forever and then I
• 1:07:43
  like when I'm running with in Australia we would have run and
• 1:07:45
  like take a little water breaks and I do get you mean that adds
• 1:07:47
  up. But yeah, no, no.
• 1:07:51
  Yeah, stopping for civil war. I'm not saying go out there and
• 1:07:54
  you have to be a camel and like have a big drink there you go
• 1:07:57
  and then go out for a 2 hour run and not have anything.
• 1:07:59
  But I think sometimes it's just like come on, what are we doing?
• 1:08:02
  Like I'm I'm getting I've cooled down.
• 1:08:06
  Yeah, do. You know, do you know that new
• 1:08:08
  Instagram page? It's the Marathon timing
• 1:08:11
  integrity unit or something like that.
• 1:08:15
  Is that where they catch me? You're cutting courses and
• 1:08:17
  stuff. It's like stopping the watches
• 1:08:19
  and all this sort of stuff. It's so funny.
• 1:08:22
  They've like case files and all this sort of shit.
• 1:08:25
  It's so, so good for him. Yeah, yeah, you should.
• 1:08:27
  That's your evening read. Yeah, yeah.
• 1:08:31
  Oh yeah. Oh, come on.
• 1:08:32
  Looking in. And thank you so, so much for
• 1:08:37
  coming on. And for everyone, it's the Fog
• 1:08:39
  Dog exclusive on YouTube. We'll all be eagerly awaiting
• 1:08:43
  that and Philadelphia Race Fed. But yeah, man, good luck for the
• 1:08:47
  coming year. And yeah, hopefully I'll chat
• 1:08:51
  you soon. Yeah, we'll have to try and get
• 1:08:54
  a running point. If you're in, you're in England
• 1:08:56
  or if I'm over your way at some point.
• 1:09:00
  Cheers to have me on. He's been good, yeah.
• 1:09:03
  Look forward to seeing how you boys go on next season as well.
• 1:09:07
  I'm saying man, I'll chat here, OK?
• 1:09:10
  Yeah, sounds good. Thank you very much.
• 1:09:12
  Bye bye bye. See ya.