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EDP32: 'The Down Week' / Training Updates & Listener Questions · Easy Double podcast

• 0:29
  Hello, welcome back to the Easy Double Podcast.
• 0:32
  We are on episode 32 and I am joined on Grand Final Day by a
• 0:38
  returning from the Whiskey bar, Dean Menzies.
• 0:40
  Hey mate, how you doing? Glad to be here.
• 0:43
  Yeah, very well, thank you. Glad that you you managed to
• 0:46
  drag yourself out the bar after a successful day watching the
• 0:50
  Lions lift the the core. I am, yeah.
• 0:53
  I'm grateful for that, and I'll probably be more grateful for it
• 0:56
  tomorrow. And not only is it grand final
• 1:01
  day in the AFL, it's Gaelic finals day.
• 1:04
  Is that how would you say, Owen? What's going on there?
• 1:07
  Well my sister is in a final and my brother is in a semi final so
• 1:13
  they sort of have them. It's normally like lads one
• 1:16
  week, women's next week and then there's Harlem one week clogging
• 1:19
  next week. So they sort of like it's like
• 1:21
  Bang, Bang, bang. So they don't clash.
• 1:24
  So the big finals will be will be next or two weeks time.
• 1:29
  But yeah, my sister isn't in like the top, top tier go
• 1:32
  senior, intermediate, junior A, junior B, junior C and she's in
• 1:37
  the intermediate at the moment. So the senior will be like is
• 1:40
  the main one. But hopefully if they went
• 1:42
  intermediate today, they'll be up to senior next year.
• 1:44
  Very good. And we've just been chatting
• 1:45
  offline about this. There's lots of crossovers
• 1:48
  between the two sports aren't, they're very similar.
• 1:51
  Gaelic never. Yeah.
• 1:52
  So the Gaelic boys are just a little bit more like it's more
• 1:55
  ball skills and Gaelic and whereas AFL is like more
• 2:00
  physical. So like the AFL sort of pluck
• 2:04
  the good Irish guys and just like make them stronger.
• 2:07
  So yeah, good few Irish over plan.
• 2:10
  Yeah, we're saying I think was a Darcy Wilmot for Brisbane and
• 2:15
  Shane Mullen for Geelong were a couple of Irish guys playing
• 2:18
  today. But you're saying, oh, and it's
• 2:20
  less about the fact that the quality of competition is better
• 2:23
  at the AFL, but perhaps financially they get better
• 2:25
  looked after, right? Yeah, well, in Ireland you don't
• 2:29
  get a single cent. You train like professional
• 2:32
  athlete, but there's no money in it.
• 2:35
  So when you get the chance to fly over the other side of the
• 2:39
  world to where it's sunny and you actually get paid, it's sort
• 2:44
  of a hard, hard thing to turn down.
• 2:46
  So yeah, the good few Irish guys try and come over.
• 2:50
  So, so they don't get any like anything like under the table.
• 2:55
  There's no like, you know, like local farmers that are well to
• 2:58
  do that sort of support the club and people get looked after that
• 3:01
  way or or at least it's not said.
• 3:04
  So like let's say the equivalent like the Brisbane Lions, like
• 3:09
  that's like the equivalent to county level here.
• 3:12
  So a county level like you might guess food after training and
• 3:17
  you might get like free protein and supplements and that sort of
• 3:21
  shit. And at the end of the year you
• 3:23
  might get fuel expenses. So they pay you for your diesel,
• 3:26
  but other than that, you do not get anything.
• 3:31
  It's crazy. It's it's crazy.
• 3:33
  Yeah, yeah. Like the GDA are making so much
• 3:35
  money, like to fill Croke Park on all all Ireland final day,
• 3:41
  the tickets could be 100 odd euro €80 and you could fit
• 3:45
  82,000 people into Croke Park and like the players don't see a
• 3:49
  single cent of that. So umm yeah, I like, I like
• 3:53
  that's why thing in Australia, like all the sports are
• 3:55
  professional, like basketball professional, AFL is
• 3:58
  professional, hockey's professional, rugby's
• 4:01
  professional. Whereas in Ireland the high
• 4:05
  level Ruby is professional but other than that everything is
• 4:08
  amateur and the Gaelic sort of prides itself off being amateur.
• 4:12
  But the way I see it, sort of a joke, like the you have to give
• 4:15
  something to the players, like they put so much time and effort
• 4:18
  in and how they started getting nothing in return.
• 4:23
  Would it be like heavily commercialized as well?
• 4:25
  Like what sort of TV channels is it on?
• 4:28
  Oh, that's the thing. It's not really like the club,
• 4:31
  the club thing scene that I'm going to know.
• 4:33
  It might be on like this. There's a station.
• 4:36
  So the main stations in Ireland are or to E1 or to E2 and that's
• 4:40
  all like just nationwide TV. And then there's another station
• 4:44
  called TG Car, which is channel Channel 4, but it's all
• 4:49
  Oscalaga, it's in Irish. So sometimes they show the club
• 4:53
  football and then there's another sort of streaming
• 4:56
  platform called Clubber and they've started streaming and
• 5:00
  club games, but you have to that's behind a paywall.
• 5:03
  So yeah, it's, it's hard. It's not really that's the
• 5:08
  issue. It's not really like I'm
• 5:10
  commercialized, but like on the county scene, like it's on RTE,
• 5:16
  like it used to be on Sky Sports.
• 5:19
  They should be getting paid. They really should.
• 5:22
  That's correct. Like rookie listed players said,
• 5:24
  like guys not even on the main list get 100 grand a year.
• 5:28
  And I think a guy this top, this player that played a pretty
• 5:31
  remarkable game this year was the first player to get signed a
• 5:34
  contract for over $2,000,000 a year.
• 5:37
  So that's what you're sort of, that's the bandwidth that the
• 5:39
  AFL players are getting. Like, and then Irish people are
• 5:43
  like they're trained and like every night of the week while
• 5:47
  working a nine to five job and umm, yeah, they don't see a
• 5:51
  single cent. So yeah, I don't think I'll ever
• 5:54
  change either. The GAA literally prides itself
• 5:57
  off being amateur sport and oh it's great and all this but it's
• 6:02
  only great for the top guys because they're getting fucking
• 6:04
  money into their wallets. Umm.
• 6:06
  Whereas the lads actually out playing football like they don't
• 6:10
  see single cent. And it's all relative, isn't it?
• 6:12
  Because then you compare AFL salaries to like Premier League
• 6:15
  salaries and that dwarfs it again.
• 6:18
  And probably Premier League if you compare to some of the
• 6:20
  American sports, maybe some, I don't know, but there's
• 6:23
  baseballers and still in the NFL players.
• 6:25
  Are we getting paid? And obscene amount too.
• 6:28
  Yeah. Now AFL operates based on a
• 6:31
  salary cap, which is designed to try and keep the competition
• 6:34
  equal and you know, less financial clubs viable versus
• 6:40
  APL. That's free market.
• 6:42
  But like, and these guys are like put on a pedestal.
• 6:45
  And then you have the likes of Cooper Cheer, who is one of the
• 6:48
  best athletes out there. And he's running a track meet in
• 6:52
  Bury in the middle of nowhere in England.
• 6:55
  And he's so easily accessible like running.
• 6:59
  And yeah, it's, it's crazy. I was amazed how how positive he
• 7:05
  spoke of Barry. I don't know if he was just
• 7:07
  being nice, but we will have any listeners in Barry.
• 7:12
  But I can't imagine it's the the most pleasant of towns.
• 7:16
  But grassroots and authentic athletics up there, no doubt.
• 7:21
  And for context, that's this week's interview, right?
• 7:24
  Right. Yeah, so last night I had the
• 7:27
  pleasure of sitting down with Cooper for an hour and a half,
• 7:30
  an hour and 40 minutes. And he was an open book.
• 7:33
  Like, he spoke freely and he was honest and he was almost quite
• 7:38
  emotional. And like, some of the insights
• 7:39
  he was given away, I would just, like, felt privileged that he
• 7:43
  was happy to share that with us. So like, I'm so excited to put
• 7:48
  out on for everyone to listen because so bloody cool.
• 7:51
  And whoever like put in the comments who you want us to
• 7:55
  interview next, because as you can see, there is no, there's no
• 7:59
  limits to Ryan's DM sliding. So we're talking.
• 8:03
  We might even branch out from running.
• 8:05
  We'll go like Donald Trump freaking anyone.
• 8:09
  Just yeah, put the names in the comments and we'll try and see
• 8:13
  what I can do. Well, in terms of running, what
• 8:16
  if you compare the podcast to running the pods on a bit of a
• 8:19
  down week this week in terms of the agenda, because we've got no
• 8:22
  results, but that opens it up. So we're going to cover off some
• 8:26
  listener questions which we put out on the Instagram.
• 8:29
  We're going to give some training updates from us and
• 8:33
  we've got there's a few news or other topic items which we shall
• 8:38
  get into. So I don't know if we want to go
• 8:41
  and in. I noticed on the agenda and not
• 8:44
  to jump into training weeks, but you put on the first part of the
• 8:48
  episode structure saying freestyle, which I thought you
• 8:52
  refer to that as front crawl. Here we go.
• 8:58
  To that, we'll go to the impartial Owen.
• 9:00
  Owen, if you were doing the stroke and I'll do a visual
• 9:04
  representation, how would you describe that in the pool?
• 9:10
  So wait, there's the the breaststroke, the butterfly.
• 9:14
  I'd go freestyle. Is it?
• 9:17
  Oh yeah, yeah, my lack of knowledge was calling it a front
• 9:21
  crawl. Nah Nah, freestyle.
• 9:24
  We hop in the water to do our first sort of swim session
• 9:27
  together and we're like, all right, let's do a 500 meter warm
• 9:30
  up runs off 500 and then he's well, all front crawl.
• 9:35
  And it was at that point I'm like, oh gosh, this is going to
• 9:38
  be a long morning. Is that what they call it in the
• 9:41
  Olympics freestyle? Yeah, and, and in Australia and
• 9:45
  most, most, most countries in the world, I would have thought.
• 9:50
  Anyone with this like better knowledge or ability in the
• 9:53
  swimming pool? I mean, in this down under, like
• 9:59
  what? There's water everywhere.
• 10:01
  So in terms of water safety and learning to swim, it's sort of
• 10:04
  part and parcel of growing up, but maybe I took that to that
• 10:08
  for advantage. But yeah.
• 10:11
  Yeah, I reckon so. I mean, we did do swimming
• 10:13
  lessons in PE, but shit, I imagine it's nothing in
• 10:18
  comparison to what goes on in Australian schools.
• 10:22
  What would you what would your swimming experience in school
• 10:24
  have been, Owen? I know in like primary school,
• 10:28
  so from like age like 5 to 12, whatever that was in Australia,
• 10:34
  and you get brought, I remember we used to get brought to do
• 10:37
  like swimming lessons just so like you don't drowned or
• 10:41
  something. I don't know.
• 10:42
  So yeah, we would have got brought to like the local like
• 10:45
  town every once a week to do like swimming lessons.
• 10:51
  Umm, but yeah, order like it's not pop like that big in
• 10:55
  Ireland. Like I know my little brother, I
• 10:57
  don't think he's ever done swimming lessons.
• 10:59
  So umm like he's able to like get by, but I wouldn't Chuck him
• 11:03
  in the ocean. Umm case.
• 11:07
  So yeah, it's just not I didn't. And then you see in Australia
• 11:11
  you see like little 4 year olds on surfboards, like it's yeah,
• 11:15
  different world. So how does it work then?
• 11:17
  Is it compulsory Up until what age, Dean?
• 11:19
  Yeah, we all do it through school.
• 11:23
  But like you can sort of in high school, I think I remember doing
• 11:25
  my bronze medallion, which is all around like rescues and, you
• 11:29
  know, swimming 300X meny meters continuously and, you know, rope
• 11:34
  rescues and waited like fully clothed swims and all that sort
• 11:38
  of jazz. But yeah, I think it was all
• 11:41
  part and parcel schooling, primary school, high school.
• 11:45
  Yeah, no one's stupid enough. Well, not that there's any
• 11:49
  danger in the ocean in the UK and island, but there's also no
• 11:53
  reason to be getting in because bloody freezing.
• 11:55
  Yeah. Exactly.
• 11:57
  If you're seeing getting in, you're like, what the hell is
• 11:59
  that guy on? Yeah, crazy midlife crisis.
• 12:03
  You're on some cold water therapy shit.
• 12:06
  Yeah, exactly. All right then, training weeks,
• 12:09
  who wants to go first? Tell us where we're at.
• 12:12
  Yeah, I'll go first. So this week has been up and
• 12:16
  down for me. I'm just dealing with a little a
• 12:19
  little niggle. So start well last week, last
• 12:24
  Monday, I woke up Monday morning and I had a sort of a mind top
• 12:29
  of my kneecap was sore. And this is out of the blue like
• 12:32
  Sunday evening. I was stretching, felt nothing
• 12:35
  and then Monday morning and it was as if I hit it off something
• 12:38
  but I didn't. So I was sort of managing that
• 12:42
  all last week and then Monday came around so this week and it
• 12:49
  was still sort. I know I don't train on the
• 12:51
  Friday. So that's where he gave it a
• 12:53
  little break for the weekend. And like, it was, it faded and
• 12:57
  then it sort of comes back and like if I had to run on it for
• 13:00
  the rest of my life, like it wouldn't be in the world.
• 13:03
  It's just uncomfortable and I don't want to make it a bigger
• 13:06
  issue. So Monday I got out for what day
• 13:11
  was Monday the 20? You're telling us that your
• 13:14
  theory is it's because because you've shaved your legs and your
• 13:17
  kneecaps more exposed to the elements?
• 13:19
  Whoa, whoa, whoa, whoa, whoa. So.
• 13:21
  Shaved your legs? Hold on, I went.
• 13:23
  To the physics, I went to the physio and he, my physio, David
• 13:28
  Ivers and he put, umm, he put, he shaved my knee to sort of put
• 13:33
  tape on it because the tape doesn't stick to your knee.
• 13:36
  So it's literally my knee is shaved, not my legs.
• 13:39
  So I just stopped that right there.
• 13:42
  I have hairy legs and my kneecap is bald so it's a bit more
• 13:47
  sensitive and it's gone cold now so I don't.
• 13:51
  Know are you saying people with shaved legs are more sensitive
• 13:54
  or? Well, when it's cold, yeah, the
• 13:57
  hair sort of chops the heat. So yeah, I don't know if my knee
• 14:03
  is just like more sensitive to the cold and like it just feels
• 14:07
  weird different when like I'm running and when I've got like
• 14:12
  trout tracks of Amazon, this probably sounds bad.
• 14:14
  But anyway, and that's just in my head because like it's not
• 14:17
  sore now. Like this morning I done hills
• 14:20
  and it wasn't sore but it just felt weird.
• 14:23
  They can even fit now with tracks moms on.
• 14:25
  It just feels a little bit different to the other knee if.
• 14:28
  Not because it's at. All Yeah, it's yeah, it's like
• 14:31
  2. It's that merino leg hair you've
• 14:34
  got going. On.
• 14:35
  Yeah, and anyway, all right, Monday I don't 45 minutes and I
• 14:41
  felt it was like the first late winter's morning, like a hotter.
• 14:45
  I wore tights for the first time.
• 14:48
  I wore a hoodie, hash gloves, and so yeah, it was like, all
• 14:53
  right, windows here, it was pitch black.
• 14:56
  My treadmill wasn't working, so I couldn't even do on the
• 14:58
  treadmill. So literally my watch is a light
• 15:02
  on, the phone has a light. So that was just like, stop me
• 15:05
  getting hit by cars. What?
• 15:07
  What's daylight like into like? How long are the days in Ireland
• 15:10
  currently? So at the moment, what's you
• 15:13
  know when? Like are you?
• 15:15
  Are you? If you're running before work,
• 15:16
  are you? Is it dark?
• 15:19
  Oh yeah, it's dark. I'd say sunrise is around.
• 15:22
  Does it say on Apple? I was just gradually getting
• 15:25
  longer. Isn't it just looking out now?
• 15:26
  It's almost dark, but. So yeah, what's about 5:45 AM?
• 15:31
  That it's probably bright for us.
• 15:34
  And right now it is. It's going to be sunset at 7:20
• 15:38
  this evening. And I say sunrise is around
• 15:42
  6:45, but the daylight savings going to come in at the end of
• 15:46
  October. And that's when it's just like
• 15:49
  dark when you get up, dark when you're going home, it's just
• 15:51
  super, super shit. And so at the moment, like it's
• 15:55
  actually really nice at the moment I get up and it's pitch
• 15:57
  black. But when I'm running, like you
• 15:59
  see the sun come up and like it's, it's stunning.
• 16:02
  So that's sort of keeping me going at the moment.
• 16:05
  But yeah, I don't 45 minutes and I'm done.
• 16:07
  Some strides and some like 8 second strides just to get
• 16:11
  turned over on the legs. And then that evening I went out
• 16:14
  for an easy double and it was a 40, another 45 minutes around
• 16:19
  10K. And the knee was sort of, it's
• 16:23
  just, it stays the same. It's a little bit at me, but not
• 16:26
  I'm too crazy. And it's just, yeah, I think
• 16:29
  it's something that a tendon or a ligament that like attaches to
• 16:35
  the kneecap because kneecap was just sensitive to touch and I
• 16:38
  think I must just be tight up the chain or something like
• 16:40
  that. Tuesday, double trash all day.
• 16:45
  Got it for my usual warm up and cool down and it was 3 by 7
• 16:49
  minutes off a 3 minute float in between.
• 16:52
  So that was like 8 K, 8.25 K and 338 average pace for the whole
• 16:58
  thing. I'm trying to hit them the seven
• 17:01
  minutes effort in like 325 to 320 per kilometer.
• 17:07
  Like it wasn't around a track. It was sort of like hills.
• 17:09
  So if I hit between there, I sort of know I'm I'm sort of on
• 17:13
  the button. And then that evening that even
• 17:16
  an actual a different sort of. Sorry, whilst you mentioned
• 17:20
  double threshold, we got a listener question about it for
• 17:23
  later on but it's feels good to do it now.
• 17:26
  So Rachel McGinnis ass. I think it was on the back of
• 17:28
  maybe like the fuel and conversation we had last week.
• 17:32
  Interested to hear how Dean fuels his double threshold days
• 17:37
  and then also like have you Owen, this comes from me now as
• 17:42
  an extension made any like deliberate changes to fueling
• 17:45
  your double threshold days? So I before that session, I have
• 17:51
  two slices of toast with like jam and I feel like that makes
• 17:56
  me feel better than a bowl of corn flakes.
• 18:00
  So I've sort of found that out your trial and error that two
• 18:02
  slices of toast jam, it sort of fills me up.
• 18:04
  It gets me to the run. And then after that session I'll
• 18:08
  have a protein shake and then I'll have my like of like 30
• 18:11
  grams of porridge and blueberries, banana, homemade
• 18:15
  granola, honey and like a little doll with peanut butter.
• 18:19
  And then that's at like half seven.
• 18:24
  And then come 10:00, I've a cup of coffee and probably 2 slices
• 18:29
  of toast or I dislike the work that's in sour dough bread.
• 18:33
  So I've like a generous slice, half it, put it in the toaster
• 18:38
  and maybe have a general like a drizzle of honey on it or
• 18:40
  something. Because I noticed when I've did
• 18:43
  2 sessions, I get hungry like I read 2 hours after I eat my
• 18:46
  porridge. So then I've like a normal
• 18:50
  lunch, a bagel with like 3 three eggs and that is at like half
• 18:57
  twelve 12:45. Then at 3:00 I go down and have
• 19:03
  a cup of tea and around 4I then sort of have like my pre second
• 19:08
  session meal. So I'd have like some maybe
• 19:13
  another slice of toast and then a rice pudding.
• 19:18
  I'm on this sort of rice pudding trend at the moment.
• 19:21
  I don't know. They're easy to take down.
• 19:23
  There's easy calories and then when I'm driving from work, so I
• 19:28
  finish work at 5:00, I normally get to where I do my session at
• 19:32
  around half five, 5:45. I start sipping on like a Bix
• 19:36
  carb mix and just as I keep me topping up and then if depending
• 19:41
  on the session, like I might have a gel like during it and
• 19:46
  then have dinner straight after. So yes, I probably wouldn't have
• 19:50
  the carb mix or the gel if I wasn't doing that extra session.
• 19:54
  If I was just going for another easy run, I probably wouldn't
• 19:57
  bother and I'd probably just stick with like the toast and
• 20:00
  the and the rice pudding. But I'm actually talking to a
• 20:05
  nutritionist on Monday, this coming Monday, so I'll be able
• 20:09
  to know more. Like I think I'm sort of on the
• 20:11
  bottom. It's just so like, oh, you 100%
• 20:13
  know that. Like I'm getting enough food in
• 20:15
  and don't worry that I'm not under fueling or anything
• 20:19
  because I'm sort of paranoid that I am under fueling.
• 20:22
  So yeah. And it's just like the right
• 20:24
  carbs to eat pre sessions. I'll just be nice to know that.
• 20:29
  And yeah, that's basically for a double session day.
• 20:32
  That's probably what I'd what I'd go for.
• 20:35
  Yeah. So it sounds like you're putting
• 20:37
  away, I don't know, just to guess three and a half, 4000
• 20:40
  calories in that day. So I mean, that seems like a
• 20:43
  fair amount, to be fair. I wouldn't say you're on the
• 20:46
  fuel in there, but yeah, nutritionists tell you yes or
• 20:51
  no, weren't they? Yes.
• 20:52
  So like with that day, I think I'm running nearly like 2628
• 20:56
  kilometers. So and like then you hear, I
• 20:59
  know this is just like Jake Barclass on a different fucking
• 21:02
  planet when it comes to this sort of stuff, but he does it
• 21:05
  putting around and even actually I heard somewhere about umm
• 21:08
  George Mills, he does we nearly putting away like 5006 thousand
• 21:12
  calories, umm, on them like days.
• 21:15
  So look, everyone's different. Umm and like, I wouldn't give
• 21:23
  anyone nutritional advice because I haven't a clear
• 21:25
  myself. So that's just what I'm doing at
• 21:28
  the moment and I'll know more on for next week's recording.
• 21:32
  For you, Dean, there's just your day.
• 21:33
  Look similar to that when you've been doing them all.
• 21:35
  Sort of like certainly starts same.
• 21:38
  So like, yeah, I'll have a couple of slices of toast and a
• 21:41
  coffee before I head out the door for.
• 21:44
  So I sort of, well, when I was doing it, yeah, I would eat that
• 21:50
  run, do the session, head to the office.
• 21:53
  And then my usual routine would be coffee, another coffee,
• 21:58
  chicken, apple bagel and a juice, like an orange juice or
• 22:04
  something. And then at lunch, I just would
• 22:08
  frequent the same Japanese place, but probably just get
• 22:10
  something slightly larger. And then the afternoon before I
• 22:13
  left work, I was eating. This is, I don't know, this is
• 22:18
  just what I chose to do, probably just out of
• 22:20
  convenience, but I'd go to the vending machine and get, you
• 22:22
  know, those natural confectionery lollies and
• 22:26
  demolish a lot. Most of a bag of those share the
• 22:28
  rest of the office if there's any left.
• 22:30
  For everyone in Ireland, Aussies call lollies jellies lollies.
• 22:38
  So Dean's not talking about like a licky like Sookie Lolly.
• 22:41
  He's talking about a Jelly when he says lollies just to tear
• 22:45
  that up. Yeah.
• 22:46
  So Jet Jelly snakes, would that be the way to say it?
• 22:49
  Yeah, yeah, yeah. Jelly, yeah, yeah.
• 22:51
  So I'd have like, you know, half a dozen, ten of those pretty
• 22:55
  quickly and then run back down to like manga, do another
• 22:59
  session, run straight home and eat my dinner.
• 23:03
  So that was which is not too hugely different to a regular
• 23:07
  day other than extra toast before I started and a slightly
• 23:11
  bigger lunch and a snack before my workout.
• 23:14
  Every time I was doing it set like a workout in the afternoon,
• 23:17
  I'd eat something before. But yeah, and perhaps part of it
• 23:22
  was like because I've had got something that seems bone stress
• 23:25
  related, whether or not that's like whether or not I've under
• 23:28
  fueled to 'cause that I sort of had a chat with the like a
• 23:33
  sports doc yesterday and sort of some questions on those.
• 23:37
  We was a particularly light before this pain came on and
• 23:40
  those sorts of things which the answer was the answer's no.
• 23:45
  And I suspect what was the creation of this particular
• 23:49
  problem was more acute related to that race and then running on
• 23:53
  that discomfort. I think it's just compounded it
• 23:57
  rather than necessarily a fueling issue.
• 23:58
  Like I've not had any history of bone stress and my and sort of
• 24:01
  when we're walking through my bones from the MRI, everything
• 24:04
  else looks very healthy other than this particular bad spot.
• 24:08
  But we're going to do some blood tests.
• 24:11
  So I'll know on Friday. I have another catch up
• 24:13
  following a blood test. I'll get Monday to see if
• 24:15
  there's anything more insightful, if I'm deficient in
• 24:19
  something. But yeah, we'll see.
• 24:22
  But yeah, that's what I do. One piece of advice, I can't
• 24:24
  remember who I've heard from, I feel like a couple of people
• 24:27
  have said that from like top level athletes is regarding like
• 24:31
  eating and stuff is basically if you craving something or like
• 24:37
  you feel like you want something, whether it's like
• 24:39
  chocolate or biscuits or whatever, then like you're
• 24:42
  putting away enough calories in terms of expenditure and your
• 24:45
  body clearly just is craving like a sugar top up or whatever
• 24:49
  it may be. So just allow it because I think
• 24:52
  like kind of the way me and you were referencing at the end the
• 24:56
  other week off, then you'll, you might feel guilty for doing
• 24:58
  stuff or like our like I want to wake up in the morning and feel
• 25:02
  light for my session and stuff. But you're potentially going to
• 25:05
  run yourself into problems that way rather than just going, you
• 25:08
  know what, I'm going to have an extra 3 biscuits with a cup of
• 25:11
  tea. Like who cares?
• 25:12
  Yeah, I think I'm just trying to avoid eating bad food.
• 25:15
  But eating when you're hungry makes sense.
• 25:18
  Sorry, Owen chopped your week up there.
• 25:21
  No, you're right. So that was so.
• 25:23
  Choose the evening. That's sort of a different type
• 25:26
  of session, so the usual one will cool down 15 minutes, 15
• 25:29
  minutes. And this session was so it was 2
• 25:32
  sets of three minutes, 1/2 marathon pace, 2 minute flow, 3
• 25:38
  minutes a 10K pace, 2 minute flow, 3 minutes a 5K pace, a 2
• 25:43
  minute flow. So half marathon pace was around
• 25:45
  31110K pace was around three O 1 and then 5K pace was around
• 25:51
  256250I think it was 256. Yeah.
• 25:54
  And the floats were around 345 S per kilometer.
• 25:59
  So I got wrong this one again. The D was like, I feel like when
• 26:04
  I get going the adrenaline sort of just kills it off yeah, that
• 26:09
  was around 9.3 K were to work an average pace of 320 per
• 26:14
  kilometer and it's basically just getting me used to like
• 26:17
  showing up the gears with the floats, yeah.
• 26:20
  Shit, you must have been moving in the arms.
• 26:24
  Well, yeah, 311 for three minutes.
• 26:26
  Like, yeah, it's sort of like shifting up the gears.
• 26:29
  So on cross country, like you might have surges.
• 26:31
  So I was trying to sort of just like mimic that.
• 26:33
  And again, it was over rolling hills.
• 26:35
  So yeah, like I feel like my heart rate does get super, super
• 26:38
  high. But the whole time, like I'm,
• 26:41
  I'm sort of controlled in all this.
• 26:42
  So like, I'm obviously not controlled.
• 26:44
  You're running like 256 per kilometer.
• 26:46
  But like, I'm not like gassed. Like I could have done another
• 26:49
  like set or two. So yeah, like it was a good
• 26:56
  session all on. And then the next morning, So
• 27:01
  after I pulled, I was pretty sore that evening after this
• 27:04
  one. And so Wednesday I just done an
• 27:08
  hour on the bike and because it was pretty, I was sort of afraid
• 27:13
  with my knee that it wasn't getting any better.
• 27:15
  And it was just like staying at the same level.
• 27:19
  But then I don't. So it's 30 minutes and then
• 27:22
  straight after that I've done 35 minute jog really, really easy.
• 27:25
  And like I felt all right, it was the same.
• 27:28
  So I took Thursday off, didn't do anything and I took Friday
• 27:35
  off and then last night I seen the physio again, my physio and
• 27:41
  he like it was grand. I sort of was nailing the anti
• 27:45
  inflams because it was a little bit inflamed.
• 27:48
  So I was nailing the anti inflams and like yesterday
• 27:53
  evening I went physio and like it was really good.
• 27:56
  Like it wasn't sore at all. Like I could do that, you know,
• 27:58
  a quad stretch when you play your quad back normally that
• 28:01
  sort of caught it a little bit around the top of the kneecap.
• 28:05
  But like that evening like it was grand.
• 28:07
  He gave me a good flush out and I'm actually going to see him
• 28:10
  weekly now. So very, very grateful to be
• 28:14
  getting like weekly physio massage.
• 28:16
  Just trying to keep me right for this big build for cross
• 28:19
  country. And then so Thursday, Friday off
• 28:23
  and then this morning, Saturday, I had hills so usual warm up and
• 28:28
  cool down. And then I did 7 so 2 sets of 7
• 28:36
  by 200 meters hills. So this was in this place called
• 28:42
  the hill Atara, which is close to me.
• 28:44
  If you look it up, it's it's a pretty nice place.
• 28:46
  I'm pretty lucky to like live right beside a nice coffee place
• 28:49
  on top of the hill and but it's basically like a grass field.
• 28:53
  What sort of gradient on this hill?
• 28:56
  I really don't know. I was hitting them in around
• 28:58
  like 35 seconds the whole, so the two sets of 7 by 200 meters
• 29:06
  and between them was a 5 minute jog.
• 29:07
  So that was 40 minutes. There was 100 and 15160 meters
• 29:11
  of elevation. So I don't really know how it
• 29:14
  was just like a decent gradient enough to like not make me
• 29:20
  struggle, but I was able to like get up at, I think I was hitting
• 29:23
  around like 2:54, 2-50 around that per kilometer up the hill.
• 29:31
  So it wasn't too steep, but still like was leaving me
• 29:35
  gassed. You wouldn't be doing like a
• 29:37
  four or 100 meter wrap up at. No, no, no.
• 29:42
  And to be honest, the hell wasn't long enough for.
• 29:46
  So yeah, that was this morning. And then to see even then I'll
• 29:50
  get out for a 45 minute jog just to see how I am.
• 29:56
  My actually, I got my treadmill fixed.
• 30:00
  So the people came to fix like 6:00 this morning.
• 30:06
  So they just like swapped it out for a different treadmill and it
• 30:09
  seems to be going all right. So the treadmill sessions are
• 30:14
  back up and running. Which I was the service charge
• 30:18
  on that. No, I was under warranty.
• 30:20
  So because you bought that from somewhere like a decent
• 30:23
  driveway, did they send someone out to do it?
• 30:27
  They Yeah, someone from up there came down to fix it A.
• 30:30
  Class good service, yeah. Well, I spent enough money on
• 30:36
  this treadmill for to break after a week.
• 30:38
  I'd been very disappointed if if they didn't fix it, but yeah,
• 30:46
  tomorrow I'll. I think I'm racing tomorrow so
• 30:49
  I'll, but I'll work it in with us like my long run.
• 30:53
  So I'll probably run for an hour in the morning and my race is at
• 30:56
  like 20 to 2. So then I'll probably do the
• 30:59
  race and then I'll probably jog after because I'm due to have
• 31:02
  two hours. So I'll just mix it in.
• 31:05
  And next week I've got testing in a lab on Tuesday, so it'll be
• 31:10
  interesting to go through them results on the next recording
• 31:14
  just to see where I'm at, see if I'm fit.
• 31:16
  And you're saying this cross country race this tomorrow, but
• 31:19
  like a low key one? Yeah, low key cross country
• 31:22
  race, like it's actually the stars see race.
• 31:24
  I've talking to Andrew. So yeah, it's his local club.
• 31:28
  I'm coming to take his crown because he's not there because
• 31:31
  he's not there to stand up for it.
• 31:34
  But yeah, it's just even just get my legs conditioned for like
• 31:37
  I'll wear the spikes and I'll just to sort of get them ready
• 31:40
  for what's to come. But yeah, I think I won't even
• 31:44
  hit under 100 kilometers this week.
• 31:46
  But after listening well, I'll wait for Cooper Tier to talk
• 31:51
  about his. It's sort of.
• 31:53
  I don't need to be doing the big mileage, let's put it that way.
• 31:55
  The lab testing is that VO2 lactate.
• 31:59
  Yes. So it's basically just to know
• 32:01
  like I'm in the right zones or just to see because I feel like
• 32:05
  I have a high heart rate. And so it'll be interesting to
• 32:09
  see just what this like puts my LT1 and LT2 just takes the gas
• 32:16
  and out of it. And.
• 32:18
  Really dial the training. Yeah.
• 32:21
  And and how we able to do that? Like is there a local company or
• 32:26
  uni? So no.
• 32:28
  So it's a university in Dublin, so I have to be basically, it's
• 32:33
  a known thing that you don't go into Dublin on Tuesdays because
• 32:37
  of the traffic and my lab testing is at 8:00 on Tuesday
• 32:41
  morning. So I have to somehow find a way
• 32:45
  into Dublin for into the city, like 3:00.
• 32:48
  I've got the morning off work, so I don't be back until like
• 32:51
  2:00. But no, I'm excited.
• 32:54
  I haven't done it in ages, so and I feel like I'm like as fit
• 33:01
  as I've ever been. So yeah, it'll be nice to see
• 33:03
  where I'm at in. Class Well, good luck for your
• 33:05
  race tomorrow. Thanks.
• 33:08
  No, no pressure going for Andrew's crown.
• 33:12
  I'm dread I've all I have is white spikes.
• 33:15
  So I had yeah, they're going to be black spikes from tomorrow on
• 33:22
  for my cross country season. And are you going to be putting
• 33:25
  like 15 mills in them? Is it going to be that buggy or?
• 33:30
  Well, with the amount of rain that rained there this morning,
• 33:33
  like this morning was one of those days.
• 33:35
  It was absolutely pissing from like the morning from the minute
• 33:39
  I stepped out of the car. So like I had close to warm up
• 33:43
  in then I changed top and T-shirt for my session, so just
• 33:48
  don't get pneumonia. And then I changed again for the
• 33:51
  cool down just so I'm constantly in a fresh set of clothes and
• 33:54
  the cold because I feel like once the cold because it's in
• 33:57
  Tia, it's hard to like actually warm stay warm.
• 34:00
  And I really, really bad circulation like my hands are
• 34:04
  constantly cold, my toes are constantly cold.
• 34:06
  So umm, yeah, the like I've some mounting of washing to do.
• 34:11
  My washing machine has no idea what's a better header for these
• 34:14
  coming months, but yeah, that's me.
• 34:21
  Very good. I didn't tell us where your
• 34:24
  situation is up to and what you've been doing.
• 34:26
  Yeah, cross training this week, mainly on the bike.
• 34:32
  Did you want me to step through that or just summarize it?
• 34:36
  Whatever you feel like. So nice.
• 34:40
  Yeah, Yeah. OK, Yeah.
• 34:43
  I mean, you, you get a flavour of the week.
• 34:45
  It's basically like my regular week, but on a bike, I suppose
• 34:48
  largely Monday. Rode into work instead of ride,
• 34:53
  instead of ran, rode home, but rode to the gym and then rode
• 34:57
  home on a Monday night. So I'm still doing my gym on a
• 35:00
  Monday night for an hour or so on the way home from work.
• 35:04
  Tuesday we went, went up for, we met up for a ride, Brian and I,
• 35:11
  so from home and then this popular river, river loop around
• 35:15
  Perth. It's quite scenic, I think, and
• 35:17
  it's quite nice. So it's the second time I think
• 35:21
  we've done that. And then Wednesday I, oh, and
• 35:29
  then I ran home that night, obviously from work.
• 35:32
  Wednesday I gymed in the morning and then that afternoon went to
• 35:35
  the pool saw you there Ryan. We did a a can of water and then
• 35:39
  we did a Aqua jog for half an hour before we got kicked out by
• 35:43
  the water polo players. We had our easy double hats on
• 35:48
  running in deep water. It made for quite the made for
• 35:55
  quite a photo. Wish I was there just in terms
• 35:57
  of sort of what if we become but.
• 36:00
  That would have been a meme for sure.
• 36:02
  Yeah, but hey, we're in there getting it done.
• 36:06
  And then Thursday, just two more commute rides, and then Friday.
• 36:16
  So yesterday we met up for another river loop before work
• 36:20
  and then rode home. And then today I did a bit of a
• 36:25
  bigger ride with a couple of other guys.
• 36:29
  So it's 116 KS. Yeah, I think it's about 280 KS
• 36:33
  of riding plus a swim and then we'll see what I can squeeze in
• 36:36
  tomorrow. Shit, 116 in one ride this
• 36:39
  morning. Yeah, yeah.
• 36:41
  So I met with the remember the few guys who they're a bit
• 36:45
  bigger set than me, a few of them that I know either that
• 36:48
  sort of grew up playing football or they, they actually meet
• 36:53
  fortunately a couple 100 meters from my house.
• 36:55
  And they were, they've got a ride coming up that they're like
• 36:58
  a fundraising event that they're training up for.
• 37:00
  So they asked me if I wanted to tag along, which was nice.
• 37:04
  So I just got carted around on all the flat sections and then
• 37:07
  going up the hills, it was much easier for me because I'm a
• 37:11
  fraction of of them. So yeah, it was a good ride.
• 37:15
  It was, it was fun. I was out for four hours.
• 37:18
  I think we were, we were at 4:00.
• 37:20
  So now it's good. Nice morning for it as well.
• 37:23
  I think wasn't. It it's cracking.
• 37:24
  Yeah, and you've seen this physio Steve midweek as well and
• 37:29
  got a bit of an update there. Yes.
• 37:32
  So I think in terms of functionally things are
• 37:35
  progressing well, which is good. I had a appointment with the
• 37:40
  sports doctor as well who I think it's a bit difficult the
• 37:43
  sort of Steve's seeing me every week and doing a lot of
• 37:45
  functional assessments, whereas the sports doctor sort of worked
• 37:48
  through the images and was able to give some insight on what
• 37:52
  they could see. But sort of it's, it's sort of
• 37:56
  difficult for them. They sort of have a 30 minute
• 37:58
  window and a brief look at what you have like.
• 38:02
  So anyway, I took some information from them, Steve
• 38:04
  shared some information with them and they've gone backwards
• 38:06
  and forwards on what the plan is.
• 38:08
  But yeah, for the, for the most part, a couple weeks more of
• 38:13
  cross training, I think things are progressing well.
• 38:15
  Sort of everything's settling down, which is good.
• 38:19
  There's talk about whether or not I do some alt altar G sort
• 38:24
  of training, but I'm getting so much out of just doing this
• 38:29
  cardio and I don't want to sort of risk sort of chatted to save
• 38:32
  about it. And sort of given where the
• 38:34
  discomfort is, the risk of sort of bringing it on just versus
• 38:38
  doing something like riding or swimming that doesn't seem to
• 38:41
  aggravate it sort of perhaps isn't worth the the risk.
• 38:44
  So I think it for for now, sort of I've got some additional gym
• 38:49
  exercises that are building on what I'm already focusing on.
• 38:52
  And for the meantime, just I think I'll just stick to, I'm
• 38:56
  enjoying the bike riding really and then in and around that
• 39:00
  either jumping on an elliptical or getting in the pool when I
• 39:02
  can. Where's the Alta G facilities
• 39:06
  from when I have one? No, one of the pools.
• 39:10
  So I think even at like where we swam the other day, they have
• 39:13
  one, but you sort of have to book in for 30 minute sessions.
• 39:16
  And yeah, it's, it's, it's an option, but I I'll, I'll
• 39:21
  probably explore that more closely if I don't feel like
• 39:26
  everything's fully healed in a couple weeks time and I need to
• 39:29
  sort of gradually start. We think it's a good decision to
• 39:32
  start introducing load that way. But for now I'm just just keep
• 39:36
  cross training I think. Mad because Cooper was saying
• 39:39
  that the altitude is something that they use and it's kind of
• 39:42
  like their coach. It's one of his like mad
• 39:44
  scientists theories, but they kind of feel like they're ahead
• 39:48
  of the game a little bit by using it.
• 39:51
  And he was willing to share some information, but at the same
• 39:55
  time like wanting to safeguard it a little bit because they
• 39:58
  feel like what to do and it's like rarely set separate and
• 40:01
  them a bit. That altar G is an expensive
• 40:03
  piece of kit isn't it? Like, I don't even think there's
• 40:05
  one in Ireland. That's the problem.
• 40:08
  So like if you want to do it's like 40 bucks for 30 minutes.
• 40:11
  So you can imagine if I'm doing like a return to around 30
• 40:14
  minute jog and I'm I can get a similar sort of stimulus from
• 40:20
  just going from for a longer ride.
• 40:22
  It's like hard to justify 40 bucks I think.
• 40:25
  Oh yeah, if you if you're paying $40.00 for half an hour, you
• 40:28
  want to put it on 20 KS an hour, not 12.
• 40:30
  Yeah, exactly. Well, positive overall, though,
• 40:36
  like moving, moving in the right direction and you kind of got a
• 40:39
  clear plan as to how you're going to get towards the end
• 40:42
  goal. Yeah, hopefully.
• 40:43
  Like, yeah, that's right. I think hopefully when I start
• 40:48
  to reload it, everything's comfortable enough.
• 40:50
  But yeah, I think so. Things are good.
• 40:53
  Good, I'll summarise my week as well.
• 40:56
  I've done about 200 K on the bike.
• 41:00
  Obviously as you said, couple of rides with you in there.
• 41:03
  For some reason seems to have lost the plot of booked an event
• 41:06
  for tomorrow, the gravel ride in this random town 2 1/2 hours
• 41:12
  northeast of Perth called Ballajou with a population of
• 41:16
  66. So that is gonna be interesting
• 41:20
  for sure. Dear, is it tin pot hunting?
• 41:23
  Is that the term that you that you use?
• 41:25
  You found a population of 66 to get a dub.
• 41:27
  Is that the? Is that the plan?
• 41:30
  I don't know, I think there's a some of the cycling the Perth
• 41:33
  cycling community had up there, or so the the events website
• 41:38
  markets as such. Because if it's just the
• 41:40
  population of the town with the population of 66 and some random
• 41:44
  English bloke rocks up they're going to be quite confused.
• 41:47
  But should be good fun. Put some of this.
• 41:49
  I wouldn't call it cycling training but some of the cycling
• 41:53
  to use. What distance is the race?
• 41:58
  Well, I was kind of feeling quite excited to say that it was
• 42:01
  82 K and then Dean just said he's done 116 K this morning,
• 42:05
  so. Oh, is that?
• 42:07
  Who was that? Or is this usual special guest
• 42:11
  feature crying because he's not getting attention?
• 42:16
  You know, Cooper mentioned this cat last night called Tank and
• 42:20
  he was trying to get his his partner to bring it in on the
• 42:23
  recorder. And did the gummy bear get a get
• 42:26
  a feature? I kind of referenced them and he
• 42:30
  he said that's it's cat chest. It could be a new segment.
• 42:37
  Nah, wait. And then he would say his, his
• 42:41
  body rather. And Oh my God, how you're like.
• 42:45
  Who would have taught in March that come September, Ryan will
• 42:50
  be chatting to Cooper Tear about their love for cats?
• 42:54
  It's just never say never. Yeah, it's good fun, dream big
• 43:01
  besides the cycle. And no, I don't want swim
• 43:05
  Polaris class and two gym sessions, one of the gym
• 43:09
  sessions on the back of the physio appointment, which I had,
• 43:12
  which is probably like the major, not major, but then
• 43:16
  worth, worthwhile update of the week.
• 43:19
  So I went and seen Steve, Steve from front runner who's kind of
• 43:22
  well renowned, well renowned within Perth for like treating
• 43:27
  top athletes and sports people and has a great reputation.
• 43:32
  So I was slightly optimistic in just going to see him and hope
• 43:37
  hopeful and confident that like kind of might find out something
• 43:39
  new from it, which I think we did.
• 43:42
  So he made me do a series of like single legged strength
• 43:47
  exercises to kind of identify if there's any imbalances between
• 43:51
  right and left. And it was quickly apparent that
• 43:54
  my left side is inherently weak. And so like, for example, we
• 43:59
  would do literally sit down on a chair, 90° angle and just try
• 44:04
  and stand up using one leg. And the right leg is easy and
• 44:08
  the left leg is like you have to prop.
• 44:11
  I didn't realize this, but I'm properly thinking about I need
• 44:14
  to engage my glute to just even drive myself up.
• 44:18
  And then he obviously identified that and he had me doing like a
• 44:22
  series of these resistance tests where he will manipulate my leg
• 44:26
  a certain way and apply pressure.
• 44:28
  And I would have to like, you know, try and resist the
• 44:31
  pressure he's applying. And if you consider like an arm
• 44:34
  wrestle, the left one would just cave in straightaway, whereas
• 44:39
  the right one was able to like, remain neutral.
• 44:43
  So we think that might be the original cause in that my left
• 44:47
  side isn't taking much load and it's all going down through the
• 44:50
  right side, which is where the heel issue and the stress he
• 44:53
  came from in the right heel. So that's helpful somewhat to
• 44:58
  know where it's come from. But obviously the main thing is
• 45:00
  to get it fixed. So I had some dry needle and
• 45:05
  Owen, which you've been familiar with, that was the first time
• 45:07
  getting that treatment for me. My cough was fucking throbbing
• 45:10
  for about 36 hours afterwards. And he also felt my feet and
• 45:19
  apparently the the right one in the forefoot and the arch is
• 45:22
  like just completely locked. So he said let's.
• 45:25
  That's one thing I do and work when I'm sitting at a desk, I've
• 45:28
  like a spiky ball in my top drawer.
• 45:31
  So when I'm just sitting at the desk, I just whip up the shoes
• 45:34
  and roll out my feet the whole time.
• 45:37
  And because I don't know, it's some like Chinese medicine that
• 45:41
  like certain parts of your foot are linked to like up the chain
• 45:44
  of your body. So let's say like around like
• 45:47
  your big toe was linked to like your lower back and like
• 45:50
  different trigger points on your foot trigger your like upper
• 45:54
  body and all this sort of stuff. So umm, yeah, that's what I've,
• 45:59
  I'm always doing, trying to roll out my feet and I feel like the
• 46:02
  dry needle and like I can just get to places where hands can't
• 46:05
  get us. So yeah, hopefully that does
• 46:09
  make some improvements for you. Yeah, attack it on both angles.
• 46:14
  So he's given me a program to strengthen the calves and also
• 46:18
  all this stuff up the left chain and well, obviously work on the
• 46:23
  right whilst the matter as well. But yeah, just become a bit more
• 46:28
  brutal and resilient to these things so that when you do make
• 46:33
  the return to run, you're not re injuring yourself.
• 46:36
  So it's not like imminent a return to run.
• 46:39
  It's not going to be like next week or anything.
• 46:41
  But at least I can kind of see a way forward now, hopefully
• 46:44
  finally. And is the heel, is it a little
• 46:47
  bit negatively still? Not really, to be honest with
• 46:51
  you in terms of day-to-day stuff.
• 46:52
  So that's the other thing. I've got to kind of do the pain
• 46:54
  scores morning and evening and record that against the
• 46:59
  different types of exercise and load that you're putting through
• 47:02
  it. And there's a cut off of around,
• 47:06
  he said. Three out of 10, I think like
• 47:09
  continue to do all the exercise until it gets to beyond three
• 47:13
  out of 10 and then we take like one step back and reload it.
• 47:17
  Otherwise, just keep adding load volume, weight.
• 47:21
  And then eventually after four to six weeks, whatever it may
• 47:24
  be, then you're at a point where you're starting to do and walk
• 47:27
  jogs and again, you just slowly progress them.
• 47:30
  So yeah, a bit more optimistic. And obviously in the meantime,
• 47:34
  just going insane and starting to do with these Cyclone races.
• 47:38
  I had to go to 99 bikes today to get, what was it doing?
• 47:44
  Oh, getting the bottle cage attached.
• 47:47
  And so they walked out of there with some lycra, didn't I?
• 47:50
  I think I need pack it in. Here we go, you get your gears
• 47:56
  unlocked. I figured that out finally.
• 47:59
  I was on YouTube yesterday. It wasn't the gears when the
• 48:03
  problem, it was just the way I was pushing them.
• 48:06
  Yeah, OK. I mean you've mechanic, you
• 48:13
  probably developed more strength going up every hill in the Top
• 48:16
  Gear, so. Yeah, it was a good, good
• 48:18
  workout for the heart rate. I, if it makes you feel any
• 48:22
  better, riding into work the other day, I'm on someone's
• 48:25
  wheel and not taking much of A turn.
• 48:28
  But I took AI took a little bit and some bloke that had been on
• 48:32
  my wheel pretty much the whole way and we get to a set of
• 48:34
  lights and he's, you know, you can let the bike do a bit of the
• 48:37
  work for you. There's things up here called
• 48:39
  gears and I'm. Oh really?
• 48:41
  No way. Yeah.
• 48:42
  Awesome. So he's been sarcastic and what,
• 48:46
  telling you to like drop the gear or something?
• 48:48
  Yeah, pretty much like I was like, maybe, yeah, hop on the
• 48:53
  front next time. And you wouldn't say my gear, my
• 48:55
  lack of gear change. Should have asked him if he
• 48:57
  fancied the job home. That's what I thought.
• 48:59
  I thought normally I don't have to bother with you because I'm,
• 49:01
  you know, in my, by myself, with my, just with my podcasts in my
• 49:07
  ears. But it's different on the
• 49:10
  different in amongst all the peloton.
• 49:11
  There's different communities, didn't think I'd ever find
• 49:14
  myself here but it's going to have to be short lived
• 49:17
  hopefully. Yeah, I've, yeah, I think I'd
• 49:20
  cycle through pretty much all of Hales's lacquer this week.
• 49:23
  I was. We had to do an extra load of
• 49:24
  washing, which is sad. It's expensive shifts as well.
• 49:29
  You know, more expensive than running gear.
• 49:32
  Yeah, what colourless you go, you just go something a bit
• 49:34
  neutral. I was, yeah, a white top and
• 49:39
  Navy shorts. No.
• 49:41
  The it's funny because I was still there looking at all and
• 49:45
  thinking, you know, the way like you can't help but judge someone
• 49:49
  who you might see like 10 up to running, like if they turned up
• 49:52
  to a jog and a pair of alpha flies or something.
• 49:54
  And all all you know, the things that go on amongst running, like
• 49:59
  you kind of know what you're wearing, you're comfortable in
• 50:02
  it and you know that it's like suitable for the run you're
• 50:05
  about to do and just every given context really.
• 50:10
  But I was looking at all this cycling clothing like I'm going
• 50:13
  to fucking clue what all this is like I could be looking like a
• 50:16
  twat and I don't even know it. Chances are that I will look
• 50:19
  like a twat. I rocked up to this ride this
• 50:23
  morning. There was eight of us and one of
• 50:25
  these guys, they've all just turned 40 and one of them had
• 50:28
  just for his 40th got some $20,000 bike that borderline
• 50:32
  seems to, you know, they're very flash piece of equipment and
• 50:36
  they're all in these like, you know, the deep dish sort of
• 50:39
  wheels and very top of the line sort of gear.
• 50:44
  And I'm there on Hales's bike. In her.
• 50:48
  In her like it's like turquoise and pink finish on her lycra
• 50:53
  just with like just with a couple of big bottles ready to,
• 50:57
  you know, and they're like, so have you, you know, you done 100
• 51:01
  KS right before I'm like, Oh yeah, about 15 years ago.
• 51:04
  And they're just like, oh God, here we go.
• 51:07
  So what sort of speed did they pull you along at?
• 51:10
  I think we have reached about 30 KS for the Yeah, it's about just
• 51:15
  under, I think. Yeah, nice.
• 51:18
  But I got them, we did. We went through, they call it
• 51:21
  cardiac kill, you know, go through Kings Park, like where
• 51:23
  you turn right, I think instead of going up as it may drive.
• 51:27
  And I got everyone up there the power to wait.
• 51:30
  Did you? Yeah.
• 51:31
  Out the saddle, driving off. Yeah, lifting out the saddle.
• 51:35
  Speaking of, have you got pedals?
• 51:37
  I was trying to get a pair of shoes today but I left it too
• 51:40
  late so that this exactly I'm going to look like a twat
• 51:44
  straight away. I've got Lycra with a pair of
• 51:46
  trains A. Pair of alpha flies.
• 51:49
  Yeah, put my alpha flies on. I usually go fast when I wear
• 51:53
  them so. Like, you know, inside because
• 51:56
  you can lift up like as in like that's the the advantage of the
• 52:00
  pedals is you, you. Have power both ways you pull
• 52:03
  it. Yeah, yeah.
• 52:05
  So results to follow. That push, those push muscles
• 52:09
  are going to be like Pistons by the end of this.
• 52:13
  So are you wearing your lycra tomorrow and I'll for the race?
• 52:16
  I don't know. Maybe I'll.
• 52:17
  I'll. Get in his head.
• 52:18
  Yes, you are. You'll look great.
• 52:22
  I'll send, I'll send your photo proudly stood there, my Lycra
• 52:25
  with my bike. No Ryan, please wear your alpha
• 52:27
  flies as well please. So funny, your flame.
• 52:31
  Ones sad thing is that those shoes are probably coming on 12
• 52:37
  months old and they've got about 30 K in the last part of my
• 52:41
  week. Oh, and see Kevin Hart on she
• 52:44
  Tuesday, Wednesday night and you know how much the tickets cost
• 52:47
  me over. For Kevin Hart, I'd say they're
• 52:52
  pretty expensive. Five.
• 52:55
  Well, $10 each. Oh wow, how?
• 52:58
  There's like this mad website here where like if shows aren't
• 53:02
  sold out on the last minute to kind of just take a segment of
• 53:07
  the tickets and sell them just for a transaction fee.
• 53:11
  So I mean, usually stuff like that doesn't go on there.
• 53:14
  It's usually like small theater or you know, like bands in like
• 53:18
  a large pulp or like a venue. But literally there was like so
• 53:23
  many seats left and on the day off they went on there.
• 53:26
  Was he good? He was all right, like, but I
• 53:30
  would be devastated if I had to pay for what?
• 53:34
  Yeah, I gotcha. Right, then that's a good
• 53:37
  training round update from all all three of us.
• 53:40
  So we got some listener questions and Adam Nason, I
• 53:45
  should probably should the brief just with these, I don't know if
• 53:48
  you've read the agenda. Adam Neeson asks plans slash
• 53:52
  goals for the podcast. Have they changed?
• 53:54
  And this is interesting because maybe it's something we've spoke
• 53:58
  about, but kind of indirectly and I don't really know what all
• 54:01
  three of our opinions are on it. So.
• 54:03
  I didn't think it was going to go beyond 10 weeks to be honest.
• 54:08
  Yeah, you didn't think we'd be on episode 32?
• 54:14
  I'd be interested to know what else you wrote down.
• 54:16
  Ryan Cooper, Tear. Who else?
• 54:18
  Now we we have to save them until we whip them out.
• 54:22
  All right, OK. We're not giving away all our
• 54:24
  dreams and aspirations here. No, Exactly.
• 54:27
  But I would say that good. You go, you go.
• 54:30
  Yeah, I, I guess, yeah. Jokes aside, like we chatted a
• 54:33
  little bit about this when we when we wrote, I think when we
• 54:36
  started the podcast, we sort of had some ideas of like the
• 54:40
  spirit in which we started. It was we all like talk like
• 54:44
  when whenever we caught up talking, running and sharing,
• 54:47
  you know, hey, did you see this? Like we're just fans of the
• 54:50
  sport and we just enjoyed talking about it.
• 54:52
  And we thought that the spirits in which, you know, that's
• 54:56
  conversation might be useful and worth sharing.
• 54:59
  And so we set this up and it's sort of been a way to stay
• 55:02
  connected and keep sharing our stories.
• 55:04
  And in some ways, I don't know, maybe not too much more than
• 55:08
  that other other than a way to stay connected, keep sharing our
• 55:12
  ideas with each other, keep learning and maybe have a
• 55:16
  curious conversation every now and again with someone in terms
• 55:20
  of who that might be had. Absolutely.
• 55:23
  I still think it's crazy and silly that we're getting to have
• 55:26
  conversations with the people that we do, but yeah.
• 55:28
  Yeah, I guess to double down on that.
• 55:32
  And also I kind of felt like you consume other podcasts and
• 55:37
  because you follow the sport so closely, you have your own
• 55:40
  opinions on things, matters, news items, results.
• 55:44
  And when you're just listening to the other podcasts, then you
• 55:46
  listen to other people tell you their opinions.
• 55:48
  And it's like we're doing these runs and sharing our opinions,
• 55:51
  sometimes agree and sometimes disagree.
• 55:53
  And this was a way for us to kind of like just share our
• 55:57
  opinion on it. And I guess that's why the
• 56:00
  Clubhouse exists, because I recognize the importance that
• 56:04
  everyone has a voice and everyone has an opinion.
• 56:06
  And I welcome people to challenge us on ours because
• 56:10
  just because we're on the podcast saying it definitely
• 56:13
  doesn't mean it's right. So like, I'd love to hear other
• 56:16
  people's opinions on things because for me, that's maybe why
• 56:19
  we started it as well. Yeah, and like, we're running.
• 56:22
  There's so many. Like I feel like everyone has a
• 56:25
  different opinion on certain things.
• 56:28
  So you can always so like from all the interviews we've done so
• 56:31
  far, like I think there's something in it for everyone.
• 56:35
  So it's just you're always learning.
• 56:37
  You're constantly bouncing ideas off each other.
• 56:41
  And yeah, I just like even I keeping up with you guys.
• 56:46
  Like if we don't weren't in podcast, I don't know if we we
• 56:49
  might still text in a real chat or something.
• 56:51
  But the fact I get to hear how you guys are doing and sort of
• 56:55
  see your journeys, yeah, it's it's pretty cool.
• 56:58
  I kind of feel like as well, like we get, oh, I've gotten so
• 57:03
  much out of running and I don't really give a lot back.
• 57:06
  So hopefully this is something where people might take
• 57:11
  something from. Some of the stuff we share is
• 57:14
  the hope. And in terms of goals, it's hard
• 57:16
  to even say because I don't think we like take ourselves
• 57:20
  seriously enough to like write down or think of a physical
• 57:24
  goal. We just kind of keep doing this
• 57:27
  every week and see what happens. As long as people are listening,
• 57:30
  then it's good enough to get us back the next Monday or Sunday
• 57:34
  and do it again. Yeah, once the listeners start
• 57:37
  dropping off, we'll be like, all right, they've had enough of us.
• 57:41
  Rachel McGinnis has to follow on from her earlier question.
• 57:45
  And that was around supplements that we use or for in Owen's
• 57:49
  case, is it just boiled eggs? So for me, every morning with
• 57:53
  breakfast, I have like a glass of orange juice for that's,
• 57:56
  that's my vitamin C. And then I actually have like a
• 58:00
  few pills, well tablets. So I've multivitamin and now
• 58:06
  that I'm in Ireland I take a vitamin D supplement of.
• 58:09
  The approved list. Yeah, all these are Yeah,
• 58:13
  definitely. And vitamin DI feel like
• 58:16
  everyone in Ireland should be taking vitamin D supplement.
• 58:18
  Imagine. After his dance gets popped.
• 58:22
  I mean fuck, I'd feel for you. Better be funny.
• 58:27
  I think, yeah, if they start testing me, they're they're
• 58:31
  scraping the bottom of the barrel there.
• 58:35
  I take vitamin D. Yeah.
• 58:38
  So I take, I've also vitamin, I take vitamin D and then I take
• 58:42
  this calcium, magnesium and zinc supplements.
• 58:46
  And, and then after, let's say when I'm trained twice and today
• 58:50
  I have a protein shake, like 2 hard sessions, I take a protein
• 58:52
  shake as well. But yeah, that's all.
• 58:55
  Oh, and I'm on and off on collagen.
• 58:57
  I don't like, I know you need to be consistent with it, but it's
• 59:00
  in my head now. I started taking a new collagen
• 59:02
  and then my knee started hurting.
• 59:04
  So I'm sort of going off to see if it makes my knee better.
• 59:09
  It's not meant to help. Yeah, yeah, apparently.
• 59:12
  So I'll go. I'm probably going to go off
• 59:13
  that now for a week to see if and if my knee gets better.
• 59:16
  I won't be taking it anymore. I know it doesn't make sense,
• 59:19
  but yeah, that's what I take. I just take have you had them as
• 59:25
  like they are edible gummies, but they're not in the oh there.
• 59:29
  We go again. They're not they, they are so
• 59:37
  magnesium like forms of taking magnesium but in a chewable like
• 59:41
  lolly form. I don't know if you have come
• 59:43
  across those. Yeah, but I don't know for your
• 59:45
  kids. Well, yeah.
• 59:47
  So we have some for our children, but we also have some
• 59:50
  for us that are adult versions and cannot recommend them enough
• 59:54
  that because it's like having a little, little trade after
• 59:57
  dinner. So I have I have a couple for
• 1:00:02
  magnesium and then one just as a multivitamin.
• 1:00:06
  I take those and in terms of the collagen bars I do take.
• 1:00:11
  Have you ever had those like collagen bars from like the
• 1:00:13
  they're like for in the like Woolies health food aisle?
• 1:00:16
  They're like protein and collagen, those sorts of things.
• 1:00:19
  Just as a mixture of trying to make sure I'm eating enough
• 1:00:22
  protein, but also trying to keep youthful.
• 1:00:25
  I thought your skin was looking glowing.
• 1:00:27
  Appreciate that I do try. I would have been religious on
• 1:00:34
  them on the magnesium when I'm training.
• 1:00:36
  But once you're like kind of out of the loop a little bit or once
• 1:00:39
  you come off something and you don't feel the massive change.
• 1:00:45
  So I haven't been taking it for a while.
• 1:00:46
  But when I'm trying to live and die by magnesium before bed, it
• 1:00:51
  feels like not only do you just drift off to sleep, but I also
• 1:00:55
  in the way in the morning. I'm not like groggy eyed or like
• 1:00:58
  struggling to get out of bed. You just, I feel like you, just
• 1:01:01
  you as soon as you wake up, you bang, you're ready to go.
• 1:01:04
  Yeah. Same as used, really.
• 1:01:05
  Lots of electrolytes and protein and the vitamin C.
• 1:01:09
  Yeah, I should mention as we're getting into summer like the Bix
• 1:01:14
  electrolyte tablets that they will get a working over because
• 1:01:19
  we'll just be sweating bullets surely.
• 1:01:20
  How many of those tablets do you pop a day in and like a summer's
• 1:01:24
  day when you're training? I'd only be one or two.
• 1:01:29
  I don't know, like I still get a bit of salt just in my diet, for
• 1:01:33
  better, for worse. But yeah, probably just a
• 1:01:35
  couple. Has anyone ever tried creatine
• 1:01:38
  as a supplement? But I hear a lot better now
• 1:01:40
  these days. Yeah, it's used a lot in like
• 1:01:43
  weightlifting and stuff, isn't it?
• 1:01:44
  But I'm not really sure of how that by runners.
• 1:01:49
  We should. Rather than list a question,
• 1:01:51
  please tell us what we're not that we should be taking that
• 1:01:54
  we're not first listed question. Listen to help.
• 1:02:01
  Riley MacFarlane asked a political question around open
• 1:02:06
  and why certain nations are are not allowed to compete versus
• 1:02:09
  others. And I do not feel qualified to
• 1:02:13
  answer this question. But obviously we point out these
• 1:02:16
  things as and when they crap up because hopefully if people, not
• 1:02:21
  just us, like other people of the podcast, of the news,
• 1:02:25
  whatever continues to apply pressure, then hopefully the
• 1:02:28
  right thing happens regarding that.
• 1:02:32
  I feel like it's, it's got like if Kenya or Ethiopia were to get
• 1:02:36
  banned from these competitions, I think it would have such a
• 1:02:41
  shockwave on like running that yeah, it'll just take a lot to
• 1:02:50
  recover from because like Kenya and Ethiopia like they are the 2
• 1:02:54
  powerhouses and running and well, Kenya has got a lot of
• 1:02:58
  people banned for doping. And so if all the Kenyans like
• 1:03:03
  fair enough, Russia got pops. But I'd feel like Russia was
• 1:03:07
  more like a broader scale and they didn't have such like a
• 1:03:10
  stronghold on running like Kenya do.
• 1:03:14
  So if Kenya were to get part like banned from all running
• 1:03:18
  events and it would just be like a crazy, crazy, crazy big thing
• 1:03:24
  to do. And they'd have to have solid
• 1:03:25
  proof that it is like a nation, like a statewide doping thing
• 1:03:30
  like Russia. They'd have to have hard
• 1:03:32
  evidence because it sort of like kept showing it.
• 1:03:36
  Like if they keep, they won't be able to compete.
• 1:03:39
  Like they'd have to ban everyone.
• 1:03:40
  So yeah, it it'd be such a big call.
• 1:03:45
  And Russia was like government funded, right?
• 1:03:49
  So it's like very it was so widespread that they sort of had
• 1:03:53
  a basis for the denying them the ability to compete.
• 1:03:58
  It's I feel like that's our way thing with this proactive
• 1:04:01
  testing. Well, hopefully it's set a
• 1:04:04
  precedent and I know not all athletes are supported well
• 1:04:08
  enough to kind of implement something like that.
• 1:04:10
  But wouldn't it be cool if the brands who, because the people
• 1:04:14
  who people are interested most about are the ones who are at
• 1:04:17
  the top of the game and the ones who are at the top of the game
• 1:04:20
  have got a brand supporting them.
• 1:04:22
  So wouldn't it be cool if there was kind of some sort of ruling
• 1:04:25
  whereby the brands had to apply X amount of out of competition
• 1:04:29
  tests to these athletes throughout the year?
• 1:04:31
  And then WADA or whoever it is kind of audit the brands to make
• 1:04:36
  sure that they're filing these samples properly and they're not
• 1:04:39
  just kind of like letting the athletes slide with it, hold
• 1:04:43
  them to account. And I think I heard it in a
• 1:04:46
  different podcast that they were on about like, don't give them
• 1:04:50
  the cash prize straight up like drip feeder to them over years.
• 1:04:54
  So like you're one who broke the women's marathon world record.
• 1:04:58
  She would have got like a massive price on for breaking
• 1:05:00
  the world record and actually winning the race.
• 1:05:03
  So if she was drip fed that money, it it's not even worth
• 1:05:08
  her while really getting caught. Whereas at the moment now she's
• 1:05:12
  got all that money in her back pocket and it sort of makes it
• 1:05:14
  worth it. Whereas if she was only given
• 1:05:16
  like it over a five year period, it wouldn't be nearly worth it
• 1:05:20
  for her to take the risk. But that's easier said and done
• 1:05:25
  as well. I think the yeah, that's always
• 1:05:29
  like that. What he did is great and what
• 1:05:33
  his team, that initiative is awesome.
• 1:05:35
  I makes you wonder if he's able to do that.
• 1:05:37
  Like can't the top ten men and women or top 20 in these world
• 1:05:42
  majors? Like these world majors in terms
• 1:05:44
  of financially are so well to do.
• 1:05:45
  Can they not fund like the top tier?
• 1:05:48
  Because like I don't know about you guys, but most of those
• 1:05:51
  world major events, the top three or four, I'd just look at
• 1:05:54
  them with like a degree of skepticism around their
• 1:05:57
  performances. But that would be removed a lot
• 1:06:00
  if we knew that in the three months prior to or four months
• 1:06:04
  that once they committed to the race that they'll subject to,
• 1:06:07
  you know, such regular testing that it made it very difficult
• 1:06:10
  for them to at least open the short term right before the
• 1:06:12
  race. Yeah, and it's certain athletes
• 1:06:14
  as well, like keep Joe Gay. Fair enough to him.
• 1:06:16
  He had like a history of always running well, whereas the likes
• 1:06:20
  he kept him, he came out of nowhere and just banged out like
• 1:06:23
  a 2 hour merit. Like that's when you like sort
• 1:06:27
  of raise questions. In terms of the drip fed prize
• 1:06:33
  money thing I do agree but I don't understand why the the
• 1:06:36
  races and the organizations in the 1st place don't put like
• 1:06:39
  these types of terms in the contracts.
• 1:06:41
  Like if you win and you're caught within not even within a
• 1:06:46
  period ever, then you literally I was your prize money back.
• 1:06:51
  I wonder how like. Brandon.
• 1:06:53
  I wonder how practically enforceable it is.
• 1:06:56
  I wonder how hard it is to like they.
• 1:07:00
  I wonder if they just find a way around to say it's spent.
• 1:07:02
  I don't. Know it'd be quite damning,
• 1:07:04
  wouldn't it, if a race did enforce this and then the
• 1:07:07
  fastest person they had on the start line was like a 225 guy.
• 1:07:10
  Bradbury, our way to the to the wind.
• 1:07:16
  I also put a question in there for us because I had it on Sweat
• 1:07:19
  Elite podcast the other week and I noted it in an earlier agenda
• 1:07:23
  and we didn't quite get to it. I was interested in your
• 1:07:25
  perspectives on it in terms of what you think your lifetime PRS
• 1:07:31
  could be. I'm I'm 37 so according to Owen
• 1:07:35
  I'm pretty washed so. I never said that.
• 1:07:43
  Well, why don't we, why don't we hypothesize over each other's?
• 1:07:46
  Everyone pick a distance and we'll have a go at one another
• 1:07:50
  and we'll come up, we'll come up with something.
• 1:07:53
  Oh yeah? Where do you think each person's
• 1:07:57
  fastest PB will be? And oh, that's good.
• 1:08:00
  All right, best strongest. I reckon your focus, this might
• 1:08:06
  be a bit of a cop out. You, you'll, you want to get a
• 1:08:10
  faster marathon time, if any. So I think you've got a better
• 1:08:17
  marathon, obviously, if all things being well.
• 1:08:20
  So I'll go with that for you. Yeah, it was Dean going by your
• 1:08:25
  like 5K10K, like your marathon sort of lags behind now.
• 1:08:30
  So I think, yeah, like I think you're well able to run closer
• 1:08:37
  to 2:15. I think you're, well, you're 215
• 1:08:40
  guy. You just need to get the race.
• 1:08:42
  Come here, Owen. I, I think it's, I think, I
• 1:08:47
  think that's my still my highest in terms of points calculator.
• 1:08:51
  I think the marathon might still be higher, yeah.
• 1:08:53
  Faster and you're 65. Yeah, fair, I think.
• 1:08:57
  About you, you're also sitting on a 29 whatever 10K in the
• 1:09:01
  right race, not a bloody bridges from run.
• 1:09:05
  And as Maragami proved, you're sitting on a 64 something at
• 1:09:09
  least if you don't run like an idiot.
• 1:09:12
  Oh yeah, that's fair, that's fair.
• 1:09:15
  I mean, I reckon I'm sitting on a 66 if we didn't run in the in
• 1:09:19
  the children's. Sake, I actually still get sad
• 1:09:22
  when you think about. That I get sad for you.
• 1:09:25
  Like literally you did everything other than register.
• 1:09:30
  I didn't. I think you registered fine too,
• 1:09:32
  right? I feel like you got stiffed
• 1:09:34
  there. So if anyone wanting to register
• 1:09:36
  to the Marigami Half Marathon, don't do what we did, or don't
• 1:09:40
  do what we did and assume that you would.
• 1:09:43
  Yeah, have a marathon run before or have freaking 30 minute tank
• 1:09:47
  gate. Yeah.
• 1:09:49
  Yeah, you got stiff there. Like what the requirements were
• 1:09:52
  to run a 2A sub 230 marathon or a 30 minute 10K to get into the
• 1:09:59
  A wave. Like they are two very different
• 1:10:02
  tasks. Hey yeah, have you run the the
• 1:10:06
  marathon yet? No, but no.
• 1:10:08
  Fair. I haven't.
• 1:10:12
  But yes, they did save to get more generous as it went up in
• 1:10:14
  distance. But yeah, I I feel like you
• 1:10:19
  would have like, but why couldn't they?
• 1:10:21
  Didn't you run it after the window though?
• 1:10:24
  You still ran the time. I think you run the half time.
• 1:10:26
  Yeah, I run the half time, but I think I was only because I
• 1:10:29
  didn't run a 30 minute 10K or a 230 marathon.
• 1:10:33
  I don't. Know, but you'd run the half,
• 1:10:34
  but you'd run the. I thought one of the entry
• 1:10:36
  standards was you have to run a half marathon under a certain
• 1:10:39
  time. Yeah, I don't know why they
• 1:10:40
  wouldn't let me into. Neither did I I was.
• 1:10:43
  I think it was all just. I think it's because we went
• 1:10:45
  through some agent, didn't we? It made very little sense.
• 1:10:51
  Super annoying, but anyway, So Dean, where I'm going to put it
• 1:10:57
  on you. Where do you think Owen's best
• 1:10:59
  PB may lie? So when we say best PB, so we're
• 1:11:03
  saying like again, if we put it in a calculator, what what spits
• 1:11:07
  out his best result? Yeah, like his relative
• 1:11:10
  strongest performer. Oh, tricky.
• 1:11:13
  Short term or medium term? No, no lifetime.
• 1:11:17
  So like when you call a quits and you look back on you your
• 1:11:21
  PBS, which one do you hold the most fondly?
• 1:11:25
  I feel like if I was to guess it right now, maybe maybe 10K, but
• 1:11:29
  that's just because I can see it most clearly.
• 1:11:32
  So I don't know if that's true. I just feel like in terms of
• 1:11:35
  like doing double threshold in terms of personality, in terms
• 1:11:40
  of wanting to drive so intensive, because for the, for
• 1:11:45
  the 10K you have to be a bit, you have to be quite aggressive.
• 1:11:49
  And I feel like you've got that. I feel I feel like you're well
• 1:11:51
  suited to a fast 10K but but that may evolve that so I don't
• 1:11:57
  know. What is your your best one now?
• 1:11:59
  Do you think your 5K? Yeah, I'd say the 1430 is the
• 1:12:05
  best or not the like I feel like I can run better than A304110 Ki
• 1:12:09
  just need the race and that race is going to be in December or in
• 1:12:14
  January when I did have Valencia 10K.
• 1:12:15
  So yeah, we'll see you then. And I would say like double plus
• 1:12:19
  a minute, sometimes a bit of a yardstick, which would be, you
• 1:12:23
  know, around that 30 minutes, right?
• 1:12:24
  Yeah, yeah. But I feel like that's, I feel
• 1:12:26
  like when you're fit and firing fast 10K, it's a good shout.
• 1:12:31
  Hey. Yeah, probably.
• 1:12:33
  Well, you, you boys go. Again, like I think judging by
• 1:12:37
  your half, like you've got a savage engine.
• 1:12:39
  So I think it's only a matter of time before you nail a good
• 1:12:41
  marathon again, like you're not a 227 marathon guy.
• 1:12:44
  That's real. Like after running a 67 mid
• 1:12:47
  half, like you're way, way better than that.
• 1:12:50
  So yeah, it's just finding the race and getting a good block
• 1:12:52
  under you and you're you're like, you are a sub 15 minute 5K
• 1:12:56
  runner as well. Let's be real.
• 1:12:57
  Like again, you just need the race and just go for it.
• 1:13:00
  Need to get rid of a few kilos before.
• 1:13:04
  I think after the return to run, they'll follow.
• 1:13:09
  Yeah, I agree. It's funny though, that this was
• 1:13:12
  why I asked this question, because I wanted to give this
• 1:13:15
  answer in that your perspective in any given moment, you almost
• 1:13:19
  limit yourself. So like you think now that
• 1:13:22
  you're not capable of, or you'll set a goal and you'll think
• 1:13:25
  that's an aspirational goal. Like that'll be me like if I
• 1:13:29
  ever do that. And then you, you do that thing
• 1:13:32
  or you get close to that thing and mindset, mindset just shifts
• 1:13:36
  and you, you extend the boundaries again.
• 1:13:38
  So I remember thinking like a couple of years ago, if you ever
• 1:13:42
  run like sub 15 in your whole lifetime, then like that'll be
• 1:13:47
  amazing. Whereas then you just get closer
• 1:13:49
  to it and it feels inevitable and you just go again.
• 1:13:52
  So I guess Dean, maybe for example for you like 5-10 years
• 1:13:56
  ago when you were starting to run marathons, you probably
• 1:13:59
  would never have been able to imagine yourself running 217,
• 1:14:02
  but you just chip away and it becomes more realistic.
• 1:14:06
  Yeah, I think I did. I did a marathon only because
• 1:14:09
  we're about to have kids. And so I did it because I wanted
• 1:14:12
  to do 1 before I stopped running or start running competitively.
• 1:14:16
  And I ran 2:26 and had a blast. But yeah, I thought that was
• 1:14:21
  maybe as good as it would get, but yeah, I didn't.
• 1:14:25
  Realize you're on 2/20. Well, probably did know that
• 1:14:27
  you're on 2/26 on debut, but maybe that's a slightly
• 1:14:31
  different scenario. Then you're probably thinking
• 1:14:33
  shit I'm I'm on here. Yeah, I went to in 2019 I ran
• 1:14:38
  226 and then 221 at Melbourne and then in Feb the next year
• 1:14:43
  21950 something. So just snuck under 220 and then
• 1:14:47
  that was COVID. Then it would have been a year
• 1:14:50
  and a half before I ran 218 in Perth 2021.
• 1:14:55
  We've maybe spoken about their some runs before.
• 1:14:58
  Do you consider that 280 and in Perth like relatively your best
• 1:15:01
  performance? Maybe it's really hard, I don't
• 1:15:04
  know, Maybe it sort of wasn't the best day weather wise.
• 1:15:07
  Like it was had shades of Irish summer to it.
• 1:15:10
  Like it was sort of early October, a little bit humid.
• 1:15:14
  Like it wasn't. So it was like, yeah, but like
• 1:15:18
  Jess Stenson ran the Aussie all comers record that day, ran 225.
• 1:15:22
  So like, it couldn't have been too bad a condition, but like, I
• 1:15:26
  think what made that really good was that period during COVID
• 1:15:29
  when there wasn't many races, particularly in Australia, and
• 1:15:32
  so therefore people just did these big training blocks.
• 1:15:34
  So I'd trained half the year training out for the Gold Coast
• 1:15:38
  Marathon, only to the week before that race got canned and
• 1:15:41
  the state went into lockdown and we couldn't travel.
• 1:15:43
  So I think we'd opened up a bubble with SA.
• 1:15:46
  So that's why those guys could come over and race the Perth
• 1:15:48
  Marathon and that was not what it is now where it's on the
• 1:15:53
  freeway. It was on footpath the whole
• 1:15:55
  way. So yes, that was a good a good
• 1:15:59
  run. But I mean, Sydney a couple of
• 1:16:01
  years ago, I feel like I was very fit then, but I ran 223.
• 1:16:05
  But that was what it was for the day.
• 1:16:07
  I still a good run. So hard to know.
• 1:16:10
  But what the brat run that day though?
• 1:16:13
  The same. Yeah, I think, yeah.
• 1:16:17
  But I think he went out pretty hard and he's pretty.
• 1:16:20
  He pinged his calf and stuff. But but yeah, it was hot that
• 1:16:25
  day. It was a carnage.
• 1:16:26
  But like intensive distribution of effort and race performances,
• 1:16:31
  that that's up there for me. Marigami blowing up, not up
• 1:16:36
  there for me. That's you live in your land.
• 1:16:37
  The the ironic thing is I think I've just realized none of us
• 1:16:41
  were physically answered the question in like what you see
• 1:16:45
  here, actual physical lifetime PBS being but I'll put my neck
• 1:16:50
  online, say I would love to and think eventually I'm capable of
• 1:16:53
  running to like sub 220 marathon.
• 1:16:58
  But then like I'm saying about that mindset, mindset shift, if
• 1:17:01
  you, if I do it in two years time, then maybe you might do it
• 1:17:06
  and feel quite good and be like, fuck, I can target like 2 AC in
• 1:17:10
  or something. But at the time now you just be
• 1:17:13
  like, yeah, that'll be a lifetime goal.
• 1:17:14
  So 220. Bet you on.
• 1:17:17
  And for what distance? I think, I think I can get to
• 1:17:23
  like a 14 low five. I think I can get on the 30 for
• 1:17:27
  the 10 and then I'd like to think I could get around a 220
• 1:17:32
  for the marathon. Do you, do you own like, is that
• 1:17:39
  where you would like to to go? And if so, do you know, like do
• 1:17:42
  you have any thoughts on when or right now it's, hey, I'm just
• 1:17:45
  really enjoying what I'm doing and the marathon might be
• 1:17:48
  something down the line. To be honest, I think I'm going
• 1:17:51
  to the other way this winter. So after cross country, I think
• 1:17:55
  next year is going to be well, I'm going to talk to my coach
• 1:17:58
  about this. I haven't even chatted to him
• 1:17:59
  yet, but it's going to be short stuff.
• 1:18:01
  So I'm going to try and get a hundreds, 15.
• 1:18:04
  Like I'll try and break 2 minutes for the 8, I'll try and
• 1:18:07
  break 4 minutes for the 15 and sort of do all that sort of
• 1:18:12
  stuff. And then once I get that like
• 1:18:15
  speed in, like I feel like it will just benefit me.
• 1:18:18
  So like I'd love to run a marathon.
• 1:18:20
  I love the idea of running marathon like the big block.
• 1:18:23
  But for me to get, I feel like the full potential, like because
• 1:18:27
  I just started running late, I've missed that period where
• 1:18:31
  you do all that short stuff and I've sort of jumped back into
• 1:18:35
  the mid range stuff. So I think I'm gonna have to
• 1:18:37
  take a step back, go back doing shorter stuff, 815 miles, three
• 1:18:42
  KS. So that's basically next year
• 1:18:44
  and then hopefully that will increase my 5K, my 10K and then.
• 1:18:49
  So I probably want to marathon for the next like 3 years being
• 1:18:51
  really honest. As like a non Pro, is it
• 1:18:53
  possible to run indoor races in the winter?
• 1:18:56
  Oh yeah, there's an indoor series like in Ireland over
• 1:18:59
  here. Oh yeah.
• 1:19:00
  Yeah. So there's a few there's like,
• 1:19:03
  well yeah, I'll try and get into the G&F races and get tailed
• 1:19:09
  along by some 16 year old kid. Have you ever done a session on
• 1:19:16
  an indoor track? I reckon I'd I'd fall inwards on
• 1:19:21
  the steeped embankments. Big lanky bastard not running
• 1:19:27
  fast enough and gravity just pulls me in.
• 1:19:30
  Was it your left side's the weak side?
• 1:19:32
  You'd just be falling straight over.
• 1:19:33
  That's close. Owen, do you want to do YouTube
• 1:19:39
  Diaries which we missed from 2 weeks ago?
• 1:19:42
  Oh yeah, so YouTube Diaries is the one and only Cole Gibbons.
• 1:19:48
  So Cole Gibbons is 24 year old, four years old and he's was
• 1:19:55
  basically just your your normal runner.
• 1:19:58
  I'd say he was. I'd like to think I was a
• 1:20:00
  similar level to him back in the day.
• 1:20:01
  He'd been like 14. He was a 14 high 5K.
• 1:20:05
  He was around a mid 3010K and I think he was like 6968 half.
• 1:20:12
  And he's also an osteopath in I think the Kent region in England
• 1:20:19
  or something like that, somewhere in England.
• 1:20:21
  And he has a YouTube channel and all this, so it's all
• 1:20:24
  documented. But he raced London this year
• 1:20:30
  and he ran like 216 in London, which was like absolutely nuts.
• 1:20:39
  So again, all this is documented on his YouTube.
• 1:20:43
  So and recently he's been picked up by Start Fitness and Adidas.
• 1:20:48
  I don't know what is Start Fitness Ryan in the UKI.
• 1:20:51
  Don't know, to be fair, I'm actually not sure.
• 1:20:55
  It seems like it's like a pro direct running, you know, like
• 1:20:58
  similar vein to that, like sportshoes.com.
• 1:21:01
  Yeah, like online store so. And after London he raced a few
• 1:21:07
  like 5K10K. So basically at the moment his
• 1:21:10
  10K is 2947, his 5K is 1427 and his marathon is 216 mid.
• 1:21:19
  And just recently he was due to run Berlin.
• 1:21:23
  So he had a quick turn around and he's been doing like 220 K
• 1:21:28
  weeks and all this sort of stuff and really, really you're really
• 1:21:32
  honest on his YouTube and his body has it was just given in.
• 1:21:35
  He doesn't really know what's happening.
• 1:21:37
  So he's got really bad and stomach issues and basically
• 1:21:42
  have to like during a run now he really has to stop and go
• 1:21:46
  bathroom every time. Like it's the movement of
• 1:21:48
  running really up. That's his belly and he doesn't
• 1:21:50
  really know what it is and he thinks it's Reds and similar,
• 1:21:56
  the same thing what Jake Smith had.
• 1:21:58
  And like his YouTube again, YouTube really, really good.
• 1:22:02
  Like he's battled, he's really open with his mental health.
• 1:22:05
  And when he was doing his masters for his osteopathy
• 1:22:09
  course thing and he just sacked off running like he wasn't
• 1:22:13
  running. He was really struggling with
• 1:22:14
  his mental health and trying to get everything done.
• 1:22:17
  And then he came back and yeah, he's out.
• 1:22:20
  He came back in around 2:16. So he had like 6 months off
• 1:22:24
  running and then picked it back up.
• 1:22:26
  And yeah, I know this is after happening to him.
• 1:22:30
  So I think he released part one of his Berlin vlog and recently.
• 1:22:34
  So there will be a Part 2 with that.
• 1:22:37
  And but yeah, it's just really like you can relate to it.
• 1:22:40
  He's so open on his YouTube and, and yeah, just not around.
• 1:22:44
  He seems like a really, really nice guy.
• 1:22:47
  Have you watched on him Berlin? All around like jogged he would
• 1:22:51
  jogged 2:30 so. I just started that, started off
• 1:22:55
  at that or he had a bail in day as per everyone else.
• 1:22:59
  No, I think he he wasn't racing it from the start.
• 1:23:02
  So from the like his body literally can't his buddies just
• 1:23:06
  give up on him a little bit and so he just wouldn't been smart
• 1:23:11
  to and like decides banging it like 220 K weeks.
• 1:23:13
  Well, he was and while working as well.
• 1:23:17
  I don't think he's full time. He works a couple of days a
• 1:23:20
  week. That's the joy of being like a
• 1:23:22
  physio slash osteopath and bought Yeah, the highly, highly,
• 1:23:27
  highly recommend. Really, really good watch.
• 1:23:29
  Easy. Thank you.
• 1:23:32
  Then we did have a couple news items down the bottom here.
• 1:23:35
  So I don't know if you've seen Josh Kerr has broken his silence
• 1:23:38
  on his World Championships and kind of what happened to him in
• 1:23:42
  that final. Don't know have you seen that?
• 1:23:46
  He said the kind of basically what happened was he's blaming
• 1:23:50
  it on the fall. You know, as he come over the
• 1:23:52
  line and the semi final, he took a tumble and he said there was a
• 1:23:55
  big, a big impact on his calf and then a bit of a strain.
• 1:24:02
  That's what he said like, which is strange because when you
• 1:24:06
  think of it, you can't, well, you don't use typically get
• 1:24:09
  muscle strains from like impact injuries.
• 1:24:13
  But anyway, he said, like his team looked over them and stuff
• 1:24:16
  and they were still pretty confident going into the final.
• 1:24:19
  And then it's obviously gone. His calf pulled his calf and
• 1:24:24
  it's coming out as a grade 2 tear.
• 1:24:27
  And he's been hobbling around on crutches since.
• 1:24:30
  And he says that the reason why he stayed quiet for a week, 10
• 1:24:34
  days or so post the final was that he wanted the attention to
• 1:24:39
  be rightly on the medalists and the winner, and he didn't want
• 1:24:43
  his sob story to be taking any of the headlines.
• 1:24:46
  Why did he keep running then? Well, yeah, that's what I was
• 1:24:49
  thinking, contrary to the fact finishing off your race, isn't
• 1:24:52
  it? Probably got paid for finishing.
• 1:24:55
  His contract? Imagine that Achilles pops and
• 1:24:58
  you just have to roll. Roll around the track for
• 1:25:01
  Heyday. The that was just on his in he
• 1:25:04
  put an Instagram post up. Actually, that's what it is.
• 1:25:06
  If you want to go and see it and hear it from the horse's mouth
• 1:25:09
  and potentially there'll be a YouTube coming from him.
• 1:25:12
  But I imagine the first like the bit what sucks you in is like
• 1:25:15
  heavily dramatic music over like him finishing off the last lap
• 1:25:20
  and then it resets and he tells the story of how he battled over
• 1:25:24
  the finish line with a grade 2 kafter.
• 1:25:28
  Enrique Iglesias, that that song, you know, hero.
• 1:25:35
  The next thing was that Sydney, I don't know if this was common
• 1:25:39
  news, but I've seen it as like a post this week kind of
• 1:25:42
  confirming it and announcing that Sydney are hosting
• 1:25:45
  Australia's nationals next year in April ahead of well.
• 1:25:50
  So I've kind of put a bit of a calendar for us to be concerned
• 1:25:52
  about here, just to let the listeners that just because
• 1:25:56
  Tokyo is over, the the show still goes on because we've got
• 1:26:00
  world cross country in January in Florida.
• 1:26:02
  And through some of the American stuff that I listened to on Left
• 1:26:06
  to Run and other things, it sounds like there's going to be
• 1:26:09
  like a really, really good field for that.
• 1:26:12
  Like, typically cross country maybe doesn't attract everyone
• 1:26:15
  or all the top people, but it seems like lots of the Americans
• 1:26:19
  because in America are going to go for it.
• 1:26:21
  And maybe Jacob is interested too.
• 1:26:25
  I did mention it to Cooper offline last night and he said
• 1:26:28
  maybe it comes a bit too quickly for him because he just had the
• 1:26:31
  extended break. But yeah, so that in January,
• 1:26:35
  Weld indoors in Poland in March. I wouldn't make himself
• 1:26:40
  qualifier. He'll be interested in what golf
• 1:26:43
  course they'll run that cross country on.
• 1:26:47
  Yeah, pancake Flack, of course. They'll they'll put a sequence
• 1:26:51
  of greens out so they won't even be running through the roof or
• 1:26:54
  on the fairway straight across the green.
• 1:26:57
  Maybe, maybe a little hurdle here and there, falling twig to
• 1:27:01
  jump over. So.
• 1:27:04
  So that's how I feel about your summer.
• 1:27:09
  I have got back up that this Irish Summer is a real deal so.
• 1:27:14
  Andrew's talking baloney, apparently.
• 1:27:17
  I I heard he's. Yeah.
• 1:27:19
  Look how the Irish athletes performed at worlds because they
• 1:27:21
  were all acclimatized. So yeah, you look.
• 1:27:26
  Results speak for themselves. They did perform very well.
• 1:27:29
  I I mentioned the side real scientists what podcast a lot,
• 1:27:33
  but they were doing a bit of a world champs recap and they
• 1:27:36
  specifically called out Ireland as a country in terms of how
• 1:27:40
  well they performed. So there you go.
• 1:27:43
  Tonya, come over here for a Cooper come over here for a warm
• 1:27:46
  at a training camp. You do punch above your weight
• 1:27:51
  to be fair, don't you? In like in a lot of things as
• 1:27:53
  well. For the size, well, not in
• 1:27:55
  soccer, we are absolutely T totally useless.
• 1:27:59
  But like rugby, boxing, yeah, most sports we actually do.
• 1:28:05
  Athletics we're now doing well. So for the size of us, yeah,
• 1:28:08
  we're good. McElroy flies the the golf.
• 1:28:11
  Yeah, golf. Yeah.
• 1:28:13
  They, they credited, I think some of it in terms of like, I
• 1:28:16
  think there might have been a statement from our Irish
• 1:28:18
  athletics about like funding and efforts.
• 1:28:21
  Like they sort of said it sort of wasn't necessarily by luck.
• 1:28:25
  So I thought that was interesting coming off the back
• 1:28:28
  of because Great Britain had one of the they, I think they had
• 1:28:30
  five medals, no golds. And I just thought what an
• 1:28:33
  interesting contrast talking about.
• 1:28:35
  And even Australia did reasonably well given the
• 1:28:37
  population, like, yeah. And just the, you know, talk all
• 1:28:41
  that talk about selections for teams and them not sending full
• 1:28:44
  teams and some lowly ranked athletes in the world doing
• 1:28:49
  quite well. I just thought, you know, in
• 1:28:52
  terms of if they took a look at top eights or finals and those
• 1:28:55
  sorts of things, if JB took the, you know, included more people
• 1:29:00
  and we're a bit more more broadly focused, they might have
• 1:29:03
  maybe they take their leaf out of Ireland and Australia's
• 1:29:06
  selection policy and what they're doing.
• 1:29:08
  Not to be honest. Let them do what they're doing.
• 1:29:11
  You'd love to see them lose. Can we say that?
• 1:29:14
  No. I'm joking.
• 1:29:17
  I'm joking. It's fine.
• 1:29:20
  Ryan's crying. No.
• 1:29:25
  He's picked out gummy bear and he's having a cuddle.
• 1:29:27
  That's all right. Yeah.
• 1:29:30
  And then excitingly for you, Owen, there's com games in
• 1:29:35
  Glasgow in July, kind of close to home and then European
• 1:29:38
  outdoors in August in Birmingham, again kind of close
• 1:29:42
  to home. So some good effects on over
• 1:29:44
  there next year. I'll try.
• 1:29:46
  Actually, I followed that and there's an Instagram page of
• 1:29:49
  that European athletics and now they're spamming me with ads,
• 1:29:54
  the Birmingham Europeans or whatever.
• 1:29:57
  So I would love to go over and see that and like it wouldn't be
• 1:30:00
  that bad. So yeah, hopefully I'll get over
• 1:30:03
  to a few of them events now that I'm totally invested in the
• 1:30:05
  running. The last piece of news I had was
• 1:30:08
  the on grin. I don't know if you've seen
• 1:30:09
  this. He announced that he's going for
• 1:30:11
  the European half marathon record in Valencia in October
• 1:30:15
  and he's apparently ran 5923 on debut and the record from that
• 1:30:21
  Swiss guy Julian Wonders stands at 5930.
• 1:30:24
  And so with a 10 second shy debut, I'm sure he'll be fairly
• 1:30:29
  confident he can have another good crack at that after the
• 1:30:32
  back of Tokyo. That Valencia half marathon is
• 1:30:34
  going to be stacked, there's going to be so many good lads
• 1:30:37
  running it. Yeah, well, Jake Smith was
• 1:30:40
  saying he was doing it, wasn't he?
• 1:30:42
  I'm sure. Yeah, it'll be one of many.
• 1:30:43
  I think Alfie Montour, that kid from England, is doing it as
• 1:30:46
  well. Like it there's.
• 1:30:48
  Yeah, just run the people. It's going to be stacked.
• 1:30:49
  Very good. Right Then I think that might be
• 1:30:52
  yours done. I don't know if you you boys
• 1:30:54
  have got a double trouble but I was feeling positive and like I
• 1:30:58
  didn't need to get anything off my chest this week.
• 1:31:01
  I'm all double troubled out at the moment, just here what
• 1:31:04
  United are losing Brantford so I'm to 1.
• 1:31:10
  Jesus. So yeah, that's my double S.
• 1:31:13
  Well, it's just fact. United are shit.
• 1:31:18
  I'll back up that one. All those saying that I've been
• 1:31:23
  saying in work this week, I feel like Liverpool could be in for
• 1:31:27
  the first bad result of the season this week.
• 1:31:30
  Palace away, It's a tough place to go to and we seem to have
• 1:31:34
  kind of limped over the line and got last minute winners here and
• 1:31:37
  there and we haven't played so well.
• 1:31:38
  So feel like we're due to drop points, not that I'm trying to
• 1:31:42
  wish it upon as well. You're just looking down at
• 1:31:44
  everyone though, must be tough. Yeah, what's the point when
• 1:31:50
  you're 5 points clear after five games?
• 1:31:52
  You can leave me at least make it like close and entertaining.
• 1:31:56
  Hi, fellas. Thanks again.
• 1:31:58
  Thanks everyone for tuning in. Sticking with us, we go again
• 1:32:01
  next week. Absolutely lads, I'll chat to
• 1:32:04
  you. Cheers mate, see you.
• 1:32:07
  Good luck. The.
• 1:33:46
  Music.