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we'll kick this off with a good 
old fashioned Dick swinging 

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competition. 
What are your fastest times over

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like 5K10K. 
Do you know what Off my heart? 

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Half marathon. 
Marathon. 

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My most recent personal best 
which is in the marathon was I. 

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I ran a 242 in Seville, which 
was this year just gone. 

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That's probably my most up to 
date PB and then coming tracking

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back into more into the summer. 
Last year I ran Cardiff 10K in 

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353550 which was a very proud 
moment of mine which I train 

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really hard for because I'm not 
the fastest runner over those 

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kind of shorter distances. 5 to 
10K is definitely not my my 

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strong point and then 5K, which 
was again same summer was around

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16 1/2 minutes. 
Half marathon is very, very, I 

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think the last half marathon I 
did was a couple of years ago 

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actually, which was Paris and I 
ran AI think it was like a 119, 

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but I believe I'd be I, I'd like
to think I'm a lot quicker than 

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that now. 
My my my paces my my my. 

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Current PBS would suggest I'm 
around about 1:16 to 1:17. 

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I've got a lot of confusion with
half marathon training at the 

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moment. 
I haven't trained properly for 

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1/2 marathon in a number of 
years, but recently that this 

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year I've gone right. 
I'm going to actually apply 

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myself and I'm, I'm getting 
confused because I've, I've had 

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one training plan. 
It was training four times a 

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week and it was mixing. 
I think there was a Sprint 

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session or long, sort of long 
hard intervals trying to get 

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your Max heart rate up. 
There was a tempo session. 

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There's a zone 2 for an hour and
then the long run was a mix 

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between tempo and zone 2. 
And I was trying, I was trying 

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that. 
I was doing that for a number of

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years and I just number of 
months or weeks or months and I 

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just wasn't seeing the progress 
that I wanted. 

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Now I've looked elsewhere and 
I'm now being told like 80% 

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should be zone 2. 
You should all like three of 

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those runs should just all be 
zone 2 and you just maybe have a

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little interval session or 
something like that. 

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What's true? 
What's the right way to do it? 

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And how do we set up an 
effective half marathon plan, or

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even a marathon plan to get the 
best time and actually see 

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progress? 
I think a lot. 

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There's a lot of it depends 
which is annoying. 

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I think there's a lot of there, 
there is a lot of it always 

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depends. 
It depends where you've come 

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from, you know, in terms of your
training journey, what what 

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point you at, what have you done
so far and exactly know in terms

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of where are you going and how 
far away is your, is your half 

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marathon or, or your race. 
So yeah, I think when you take 

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that into consideration, then 
you can start mapping out what 

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what would what do we really 
need to a work on and how long 

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have we got to work on, you 
know, work with it. 

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I guess it like I said, if it 
depends if we've got say a good 

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20 weeks, I think it it would 
always it would always start 

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trying to create some sort of 
base build. 

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So where we actually getting you
used to running and I would say 

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a majority of that would be easy
running zone 2, we call it the. 

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Zone 2. 
So yeah, so before we move on, 

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look what, what we, when we say 
zone 2, what's, what are we 

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talking about there? 
What sort of heart rate? 

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So when we're looking at heart 
zone 2, I think we're looking at

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a heart rate. 
I I like to use the the methods 

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gone up in my head. 
Not math. 

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Yeah, the math method, I like 
using the math method. 

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I think it's a really easy way 
of looking at it. 

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So where we're looking at 180 
minus your age, and I think 

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that's a nice easy clean Zone 2 
to look at. 

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I think like I said, unless 
we're looking at like kind of 

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lactate numbers or we're going 
into some sort of some testing 

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where we can actually find true 
Zone 2, I, I like to use that as

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a nice simple measure to kind of
use with that, with that runner.

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Yeah. 
So if you're in your 40s then 

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you're you're looking about 140 
beats per minute. 

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Exactly that, exactly that. 
And and a lot of the time, even 

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if I had a new runner, I 
probably wouldn't even use that,

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that that particular method. 
All I'm going to be referring to

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is easy conversational running, 
true ease, you know, 3 out of 10

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effort and we know we're going 
to be in that kind of zone 2 

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ballpark. 
And along with that, I would 

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probably be implementing some 
sort of threshold or tempo 

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running one day a week or some 
hill hills where we're building 

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up some speed endurance 
neuromuscule. 

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We're going to get some 
benefits, some mechanic 

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mechanical benefits we're also 
going to get and it's going to 

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get a lot of bang for buck 
within within, within that short

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period of time, especially for 
somebody who's only going to be 

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running say 4 times a week. 
And this is so this is the like 

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the initial few weeks of the 
plan I. 

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Would say so, yeah. 
So I say if just for example you

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have 20 weeks, I would say we 
could use the first kind of 10 

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weeks of that 20 weeks to build 
a good base. 

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So half of it. 
Yeah. 

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So I think some lots of slow 
easy running, some threshold 

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work and some some some decent 
hill work. 

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So some decent hill sprints or 
controlled hill efforts over 

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those four days. 
And within that we've got your 

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long run as well. 
So you're you're running, we're 

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trying to run up to an hour 
plus. 

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Yeah. 
So how would you break those 

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four sessions down then? 
So I'd probably start off, if 

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we're looking at like a A7 day 
cycle, Monday's year, probably 

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day one's easy run easy, you 
know, 8 to 10K. 

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Day 2 is your, your, your, your 
threshold run or, and then 

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you're going into day three, 
which is again another easy run.

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Day 4 is your easy run with your
hills. 

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So you would stay say 45 minutes
and then off the back of that 45

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minutes we're doing say 6 to 830
second hill hill efforts. 

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And then on your, your, your 4th
day Sunday run, which is 

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normally the case, especially if
you come into easy RC, you're 

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doing your, your longer run, 
which is going to be going to be

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around about an hour plus. 
And ideally by the end of that 

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base build, we've got you 
running maybe an hour and a half

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to even 2 hours in that, in 
that, in that block, depending 

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on how you've progressed over 
that time. 

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Once we've done that kind of big
base build, we're then going 

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into more specificity of the 
half marathon where we're going 

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to be touching on those to 
those, those higher, higher 

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velocities to kind of retract. 
I'll probably start implementing

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some of some fast strides 
within, within those easy runs. 

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So kind of kind of going back a 
few weeks towards the end of 

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that base build, I'll probably 
get you to run 8 * 20 second 

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strides, which are kind of like 
9095% effort of your all out 

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Sprint four rest and then we'll 
go again. 

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So you're, you're then starting 
to, to touch on those kind of 

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faster paces, getting your body 
to kind of get that quicker 

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turnover into, into legs. 
And as I said, going into that 

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more marathon specific phase, 
marathon 1/2 marathon block, we 

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then start looking at more of a 
specific structure of easy 

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running, VO2 or, you know, fast,
faster interval running. 

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You're, you're keeping your 
threshold or tempo running in 

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there because you want to kind 
of look at that, you know, zone 

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3:00-ish marker, half marathon 
to marathon pace and then going 

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into your long runs. 
And then as you get closer to 

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your half marathon, those long 
runs are going to be, you're 

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going to be incorporating some 
half marathon specific work. 

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So it might be, for example, 
really, really simply if you're 

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going to do 10 miles or 16 
kilometres, it could be that 

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the, the first third is at easy 
pace, conversational zone 2, 

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whatever you want to call it. 
The the middle third is going to

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be at your half marathon or, you
know, a round half marathon or 

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threshold pace, which, which 
normally lie in the same 

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category. 
And then the the, the last third

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is going to be back into easy 
running. 

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So you're then kind of starting 
to introduce that half marathon 

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intensity within those sessions 
so that that runner is, is 

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getting used to being running at
those, at those particular 

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paces. 
Yeah. 

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And how would you progress that 
then that on these long runs, 

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would you increase the distance 
or would you just increase the 

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time at which you're running at 
that half mile from pace? 

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There's lots of different 
sessions you could kind of 

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incorporate, I think. 
I think like most people 

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nowadays, they want novelty 
within their sessions, you know?

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I think the, the you're trying 
to make it as interesting as 

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possible. 
I think I, I listened to a very 

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good podcast yesterday actually 
with Jacob in Good Britain and 

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he said the issue with a lot of 
runners these days, they're 

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always looking for like this new
magical workout. 

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But if you look at his training,
he knows what he's doing every 

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single week because it's the 
same thing. 

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So yeah, to answer your 
question, every week you could 

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potentially adapt the session 
you'd want to make it 

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progressive. 
So just say you are doing an 8 

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week half marathon block. 
You may want, you might start 

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that first Sunday, that first 
long run at at just an easy, an 

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easy hour, hour and a half. 
And then you're implementing 

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some intervals. 
So it might be 2 * 3 kilometres 

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at half marathon goal pace, and 
then next week it could be 3 

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times two KA half marathon pace.
Or, you know, something a bit 

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longer and then ultimately 
getting up to say 3 * 5 

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kilometres at half marathon 
pace. 

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Right. 
And what say 2 weeks out simply?

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Though very simple. 
Very simple examples, yeah. 

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So maybe like 2 weeks out, what 
where, where should you be with 

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that long run? 
What would that one look like? 

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The long 1-2 weeks out, I guess 
you're, I would probably say if 

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you look at three weeks out in 
terms of like looking at half 

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marathon slightly different in 
terms of the tapering, you don't

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taper for as long when you're 
training for 1/2 marathon. 

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So I would like to, again, it's 
all very particular, specific to

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whoever you're working with and 
how they've progressed over that

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time. 
Just say they've had a fantastic

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block and they're going really 
well. 

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You could take them up to two 
weeks out and that that could be

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their peak, peak run it, it 
could be the week before, but 

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00:10:46,680 --> 00:10:49,800
let's use two weeks out. 
Two weeks out, I would probably 

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look to do a half marathon or 
even around 19 kilometres 

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depending on their ability at 
kind of say 90 to 95% of half 

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marathon pace. 
So you'd get them to run a big 

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chunk of what they would do in 
their half marathon and get them

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00:11:06,760 --> 00:11:09,880
to run around that 9590 to 95% 
of their. 

190
00:11:09,880 --> 00:11:14,760
So just say you were looking for
A1A90, a 90 minute half 

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marathon, just say their their 
gold pace is going to be around 

192
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about four, I think 415 minutes 
per kilometre. 

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00:11:21,000 --> 00:11:22,240
I think that is for half 
marathon. 

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00:11:23,320 --> 00:11:27,120
You'd probably get them to run 
like maybe 4:20 to 4:25. 

195
00:11:27,440 --> 00:11:31,280
South round that, yeah, it's. 
It's going to be it's it should 

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00:11:31,280 --> 00:11:32,960
be sub threshold. 
You know, you're looking at a 

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00:11:33,000 --> 00:11:36,640
sub threshold effort where they 
can. 

198
00:11:36,800 --> 00:11:40,040
It's feeling comfortably hard. 
You know, it's, I always like to

199
00:11:40,240 --> 00:11:45,040
to to use threshold in terms of 
a feel is you like you, you 

200
00:11:45,040 --> 00:11:47,480
could talk, but you don't quite 
want to talk. 

201
00:11:48,880 --> 00:11:51,760
But I we've, we've spoken, we've
given a lot of heart rate 

202
00:11:51,760 --> 00:11:56,000
training terminology there. 
Can you explain what each one 

203
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means? 
So you've got zone 2, threshold,

204
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tempo, sub threshold, Max VO2. 
Explain it to a 15 year old. 

205
00:12:04,400 --> 00:12:06,280
Like what? 
What do those represent? 

206
00:12:06,320 --> 00:12:08,600
They're all looking at 
percentages of heart rate. 

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00:12:08,600 --> 00:12:14,640
So in terms of if you take a, a,
a runner or a client, you're 

208
00:12:14,640 --> 00:12:17,280
looking at their their Max 
percentage heart rate, their Max

209
00:12:17,280 --> 00:12:20,560
heart rate, so be it say 200. 
You would then look at those 

210
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zones within percentage ranges 
and then to attach those zones 

211
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to those percentage heart rates.
So I think like I said, I think 

212
00:12:27,800 --> 00:12:32,000
zone 2 if if we're looking at 
like RPE model or feel, I would 

213
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say like an easy run is going to
be about a three out of 10. 

214
00:12:35,720 --> 00:12:38,800
We want it to be genuinely easy.
We'll be able to hold full 

215
00:12:38,800 --> 00:12:43,160
conversation full, have full 
conversational sentences like 

216
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we're kind of having here when 
you're getting into like 

217
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marathon pace, which is kind of 
ultimately Zone 3, we're looking

218
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at like I would say that kind of
six to seven out of 10. 

219
00:12:57,440 --> 00:12:59,800
And then we'll be looking at 
those higher intensities or 

220
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those high velocities like VO2. 
We're looking at like, yeah, 

221
00:13:04,880 --> 00:13:09,320
it's going to be 8 to 7 to 8 out
of 10, you know, hard, you know,

222
00:13:09,320 --> 00:13:11,520
hard efforts where we're not 
going to be able to speak or, 

223
00:13:11,560 --> 00:13:13,560
you know, very short. 
Yes. 

224
00:13:13,560 --> 00:13:15,520
No. 
Yeah, it's the horrible stuff, 

225
00:13:15,520 --> 00:13:16,240
the. 
Horrible stuff. 

226
00:13:16,240 --> 00:13:19,000
And then when you're kind of in 
that, that upper echelon of 

227
00:13:19,520 --> 00:13:23,520
zone, zone four or five, we're 
not going to be wanting to say 

228
00:13:23,520 --> 00:13:25,760
much at all. 
So you know, you're looking at 

229
00:13:25,760 --> 00:13:29,720
the RP out RP, you know, 9, even
10 out of 10. 

230
00:13:29,720 --> 00:13:32,760
And when we look at it, an RPE 
model, especially when we're 

231
00:13:32,760 --> 00:13:35,600
looking at threshold, which is 
very like trendy right now when 

232
00:13:35,600 --> 00:13:39,640
we're talking about like double 
threshold training, which the 

233
00:13:39,640 --> 00:13:44,760
Norwegians are very big on, we 
always want to look at these, 

234
00:13:44,760 --> 00:13:48,320
these, these efforts and, and, 
and feel like we could probably 

235
00:13:48,320 --> 00:13:50,920
do one more Rep after. 
So if you've got like a session 

236
00:13:50,920 --> 00:13:56,400
and you're doing, I don't know, 
say 5 * 6 minutes at threshold, 

237
00:13:57,840 --> 00:14:01,200
we, we want to kind of then once
we've finished that session, we 

238
00:14:01,200 --> 00:14:03,240
want to feel like we could 
probably do one more. 

239
00:14:03,720 --> 00:14:05,400
And you, you're pretty much bang
on there. 

240
00:14:05,400 --> 00:14:09,400
And look, it's, it's very easily
said than done to kind of give 

241
00:14:09,400 --> 00:14:12,200
you these effort guides and give
these RPS. 

242
00:14:12,480 --> 00:14:13,600
It's about practice. 
What? 

243
00:14:13,600 --> 00:14:15,760
What, what does your training 
look like at the moment then? 

244
00:14:15,960 --> 00:14:17,520
Because obviously you've got 
your goals, you've got your 

245
00:14:17,520 --> 00:14:19,360
races you're coming up for, How 
are you structuring your plans? 

246
00:14:19,840 --> 00:14:23,000
In terms of my, my overall week,
in terms of you look at a seven 

247
00:14:23,000 --> 00:14:30,000
day cycle, Monday is normally a 
an hour easy again downward to 

248
00:14:30,040 --> 00:14:32,080
prescribe hour easy, 3 out of 
10. 

249
00:14:32,760 --> 00:14:36,480
Tuesday would be some sort of 
fast high intensity interval 

250
00:14:37,480 --> 00:14:42,040
where we're using specific kind 
of I guess effort zones. 

251
00:14:42,040 --> 00:14:44,800
So normally around about six to 
seven out of 10. 

252
00:14:45,120 --> 00:14:48,720
And that could look like 
anything like 10 * 3 minutes or 

253
00:14:48,720 --> 00:14:53,840
12 * 3 minutes, 15 * 3 minutes. 
It could even be some something 

254
00:14:53,840 --> 00:14:58,160
shorter, 10 * 90 seconds. 
And or it could also look like 

255
00:14:58,160 --> 00:15:01,400
some structure where we're we're
starting off a bit longer and 

256
00:15:01,400 --> 00:15:04,480
then we're progressing into some
faster, faster intervals, 

257
00:15:05,160 --> 00:15:10,760
something like 2 * 8 minutes all
the way down to 5 * 3 minutes. 

258
00:15:10,760 --> 00:15:12,920
So it could be some sort of 
pyramid structure like that. 

259
00:15:13,320 --> 00:15:18,480
And then Wednesday would again 
be another hour, hour and 10 

260
00:15:18,480 --> 00:15:21,560
easy. 
Same on Thursday again, hour, 

261
00:15:21,560 --> 00:15:25,360
hour and 10 easy. 
And then Friday is your, your 

262
00:15:25,360 --> 00:15:29,160
longer kind of, I say you'd say 
longer threshold tempo session. 

263
00:15:29,160 --> 00:15:32,200
So where you're doing some 
longer intervals, more of a 

264
00:15:32,440 --> 00:15:34,200
longer sustained controlled 
effort. 

265
00:15:34,200 --> 00:15:37,400
So it might be like around half 
marathon, marathon effort or 

266
00:15:37,400 --> 00:15:39,680
marathon pace. 
And that's going to be looking 

267
00:15:39,680 --> 00:15:45,520
like that could be anything from
4 * 10 minutes, 3 * 8. 

268
00:15:45,640 --> 00:15:50,880
It could be again structured in 
a way where you're doing say 5 

269
00:15:50,880 --> 00:15:54,840
kilometres temp or threshold and
then we're going into some hills

270
00:15:54,960 --> 00:15:58,240
again, very depending on what 
phase you are in your in your in

271
00:15:58,240 --> 00:16:02,480
your training cycle. 
I'm out of marathon training 

272
00:16:02,480 --> 00:16:05,760
now. 
I'm out of training in general, 

273
00:16:05,760 --> 00:16:08,240
if for anything specific. 
But we have got the idea of now 

274
00:16:08,240 --> 00:16:10,560
going into some faster stuff 
going into summer where you're 

275
00:16:10,560 --> 00:16:12,520
going to get a lot more 5 KS and
10 KS. 

276
00:16:13,400 --> 00:16:17,280
Like I mentioned earlier, I'm 
not the fastest runner. 

277
00:16:17,280 --> 00:16:20,480
So there's definitely a big, a 
big work on for me and I, it's 

278
00:16:20,480 --> 00:16:24,400
something I really want to aim 
to get faster AT and a better 

279
00:16:24,400 --> 00:16:25,120
AT. 
Beg your pardon? 

280
00:16:25,560 --> 00:16:29,720
And I want to try to strive to 
get close to that 16 minute mark

281
00:16:29,720 --> 00:16:33,000
for, for a 5K. 
So we definitely will be looking

282
00:16:33,000 --> 00:16:38,560
at getting those more 5K 
specific sessions in the bag. 

283
00:16:38,560 --> 00:16:41,120
Yeah, yeah. 
It's, it's, it's nuts. 

284
00:16:41,120 --> 00:16:44,840
Like I don't, I can't see 
because I do a 5K in like 24 

285
00:16:44,840 --> 00:16:46,360
minutes. 
I can't see how I could even 

286
00:16:46,360 --> 00:16:48,840
possibly shave 8 minutes off. 
It's incredible. 

287
00:16:49,200 --> 00:16:52,320
I mean, so I'm a, I'm a heavy 
set bloke. 

288
00:16:52,400 --> 00:16:53,800
That's what I think that's 
putting it nicely. 

289
00:16:53,800 --> 00:16:55,240
I'm carrying a bit more around 
midriff. 

290
00:16:55,280 --> 00:16:56,320
And are you? 
Looking good, thank. 

291
00:16:56,600 --> 00:16:57,800
You very much. 
Thank you very much. 

292
00:16:57,800 --> 00:17:01,600
I was wondering, like, have you 
got any advice for heavier 

293
00:17:01,600 --> 00:17:03,920
runners because you know, 
whether you're carrying more 

294
00:17:03,920 --> 00:17:06,440
muscle or you're just bigger, 
bigger in general, maybe a bit 

295
00:17:06,440 --> 00:17:08,880
more flat. 
It's, it's a bit more taxing on 

296
00:17:08,880 --> 00:17:10,800
the body. 
I I certainly find that when I'm

297
00:17:10,800 --> 00:17:14,079
racing my mates and I'm 20 kilos
heavier than them and they're 

298
00:17:14,079 --> 00:17:16,280
proud that they beaten me and 
I'm like, yeah, well put a 

299
00:17:16,280 --> 00:17:18,200
weighted vest on. 
Maybe I might beat you. 

300
00:17:18,560 --> 00:17:21,680
Have you got any advice for 
weighted runners other than just

301
00:17:21,680 --> 00:17:24,760
lose weight, you big bastard? 
Like is there any any ways we 

302
00:17:24,760 --> 00:17:28,480
could adapt training or any what
are the best ways to train if 

303
00:17:28,480 --> 00:17:31,520
you're a heavier runner? 
I think in terms of like 

304
00:17:32,640 --> 00:17:36,360
specificity to to some kind of 
archetype of person in terms of 

305
00:17:36,360 --> 00:17:39,800
their their body body size or or
their weight. 

306
00:17:41,720 --> 00:17:45,360
I think the, the some low 
hanging fruit would be, again, 

307
00:17:46,000 --> 00:17:47,920
it depends where they are, 
They're running journey. 

308
00:17:47,920 --> 00:17:50,840
You know, if they're a big 
person and they they haven't run

309
00:17:50,840 --> 00:17:53,800
much, we want to scale right 
things down and make, make 

310
00:17:53,800 --> 00:17:57,000
things really, really quite easy
for them to kind of slowly get 

311
00:17:57,000 --> 00:17:59,880
to the point where they can run 
continuous for 20 minutes. 

312
00:17:59,880 --> 00:18:03,000
So that might be getting on on 
some sort of run walk programme 

313
00:18:03,440 --> 00:18:06,440
where they say running for two 
minutes, walking for walking for

314
00:18:06,440 --> 00:18:09,520
one, and then slowly building 
that tolerance up where they get

315
00:18:09,520 --> 00:18:12,320
they're adapting to this 
particular stimulus that come 

316
00:18:12,400 --> 00:18:16,520
yourself, who's a a rugby 
player, ex rugby player, you 

317
00:18:16,520 --> 00:18:19,040
know, playing at that heavier 
set, you could probably handle a

318
00:18:19,040 --> 00:18:23,320
bit more volume because you've, 
you know, your body is a little 

319
00:18:23,320 --> 00:18:25,120
bit more resilient to that 
impact. 

320
00:18:25,560 --> 00:18:28,320
Whereas again, we would kind of 
have to have to bring things up 

321
00:18:28,320 --> 00:18:29,960
slowly. 
But I think some like real low 

322
00:18:29,960 --> 00:18:34,480
hanging fruit in terms of that 
kind of the compounding is what 

323
00:18:34,480 --> 00:18:37,840
can we do outside of running to 
prepare us for that is like 

324
00:18:37,840 --> 00:18:40,960
things like bounding jumping, 
some like drop jumps where 

325
00:18:40,960 --> 00:18:43,960
we're, we're just training that 
kind of that impact. 

326
00:18:45,040 --> 00:18:47,880
I think again, some low hanging 
fruit in terms of what we can 

327
00:18:47,880 --> 00:18:50,960
put on our feet is some like 
good cushioned shoes. 

328
00:18:50,960 --> 00:18:53,840
If, if, if you are a heavier 
person and you find that running

329
00:18:53,840 --> 00:18:59,960
over a longer period of time is,
is kind of creating some, some 

330
00:18:59,960 --> 00:19:02,560
unwanted fatigue. 
And we can think we can kind of 

331
00:19:02,560 --> 00:19:06,720
create, create a create an 
environment where we're 

332
00:19:06,720 --> 00:19:09,200
softening. 
That is we can put you in some 

333
00:19:09,200 --> 00:19:11,760
more cushioned shoes if you 
haven't done so already. 

334
00:19:11,760 --> 00:19:15,800
I think these things are quite 
easily done, but ultimately I 

335
00:19:15,800 --> 00:19:18,120
think it's, it's all about 
adaptation. 

336
00:19:18,160 --> 00:19:21,920
You know, these bigger guys who 
who I've seen cups to club, 

337
00:19:22,480 --> 00:19:25,400
they've just built up a 
tolerance over time from the 

338
00:19:25,400 --> 00:19:28,760
guys I've worked with. 
It's just from controlled 

339
00:19:29,240 --> 00:19:32,280
progression over time, you know,
and, and, and keeping things 

340
00:19:32,280 --> 00:19:34,480
simple and keeping things 
consistent and. 

341
00:19:34,680 --> 00:19:35,840
Because I think, I think you're 
right. 

342
00:19:35,840 --> 00:19:39,360
It's you don't want to cause 
yourself a mischief because like

343
00:19:39,360 --> 00:19:42,520
you don't want to tendonitis to 
flare up or anything or do your 

344
00:19:42,520 --> 00:19:43,960
knees in. 
You've got to build it up over 

345
00:19:43,960 --> 00:19:46,080
time. 
And that, that seems to be the 

346
00:19:46,080 --> 00:19:48,560
best way because if you're 
injured, then you're out for two

347
00:19:48,560 --> 00:19:52,960
weeks then. 
So obviously I've got, I've got 

348
00:19:52,960 --> 00:19:54,880
actually a race in two weeks 
time. 

349
00:19:55,400 --> 00:19:57,960
It's a half marathon. 
What would be my best sort of 

350
00:19:57,960 --> 00:20:01,560
nutritional plan because 
nutrition and hydration is an 

351
00:20:01,560 --> 00:20:06,320
important aspect of these races.
I think Joe Wicks recently came 

352
00:20:06,320 --> 00:20:08,360
out and said that you don't need
to eat and you don't need to 

353
00:20:08,360 --> 00:20:10,960
drink on a marathon. 
And I was like, you clearly have

354
00:20:10,960 --> 00:20:14,200
never done a marathon then like 
like or, or you've maybe done it

355
00:20:14,200 --> 00:20:17,040
as zone 2 or something, or like 
really like, because you 

356
00:20:17,040 --> 00:20:20,160
certainly do. 
I think that's races can be won 

357
00:20:20,160 --> 00:20:23,720
and lost without a proper 
nutrition or hydration. 

358
00:20:23,720 --> 00:20:26,040
Certainly hydration. 
Have you ever bonked? 

359
00:20:26,360 --> 00:20:27,760
Yeah, for sure. 
Oh yeah, for sure. 

360
00:20:27,760 --> 00:20:29,280
I mean, like when I was riding a
lot. 

361
00:20:29,280 --> 00:20:31,640
I mean, bonking on a bike is 
probably one of the worst things

362
00:20:31,640 --> 00:20:34,480
you could possibly do, but I've 
definitely bonked in both 

363
00:20:34,600 --> 00:20:37,000
cycling circles and running 
circles for sure. 

364
00:20:37,000 --> 00:20:38,800
I. 
Just have to clarify, bonking is

365
00:20:38,800 --> 00:20:42,720
when you run out of water. 
You're dehydrated. 

366
00:20:42,960 --> 00:20:45,280
What what would be my best 
nutritional plan for 1/2 

367
00:20:45,280 --> 00:20:47,000
marathon though? 
Over the next two weeks. 

368
00:20:47,480 --> 00:20:49,800
On race day, right? 
I know everyone here hates 

369
00:20:49,800 --> 00:20:52,120
adverts, but this one actually 
keeps the light on here at 

370
00:20:52,120 --> 00:20:54,800
Rockman, so bear with me. 
Rockman runs monthly online 

371
00:20:54,800 --> 00:20:57,360
running and fitness challenges 
for people short on time that 

372
00:20:57,360 --> 00:20:59,720
still want a proper challenge to
spike their motivation. 

373
00:20:59,720 --> 00:21:02,120
You get the buzz of race day 
without waiting for a far off 

374
00:21:02,120 --> 00:21:05,720
event to come around with no 
travel and no extortionate entry

375
00:21:05,720 --> 00:21:07,440
fees. 
Just real test that you can fit 

376
00:21:07,440 --> 00:21:10,840
in and around your life anytime,
anywhere, all year round. 

377
00:21:10,840 --> 00:21:12,760
And if you're not going ready 
for a challenge yet, we've got 

378
00:21:12,760 --> 00:21:15,560
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strength plans that you can grab

379
00:21:15,560 --> 00:21:17,920
via the link down below. 
Now let's get back to the 

380
00:21:17,920 --> 00:21:19,360
episode. 
On race, beg your pardon. 

381
00:21:19,360 --> 00:21:23,680
So I think let's go back a a 
day, say a day or so, sorry, in 

382
00:21:23,680 --> 00:21:27,800
terms of especially, I mean half
marathon, marathon, I wouldn't 

383
00:21:27,800 --> 00:21:30,760
say you necessarily need to carb
load for 1/2 marathon. 

384
00:21:30,760 --> 00:21:32,880
I think we'd look at half 
marathon a little bit, a bit 

385
00:21:32,880 --> 00:21:37,920
like a respectfully for, for a 
faster person, it's going to be 

386
00:21:37,920 --> 00:21:41,080
relatively similar to a 10K. 
But for somebody who's, who's 

387
00:21:41,080 --> 00:21:44,360
running for more than say an 
hour and a half for two hours, 

388
00:21:44,360 --> 00:21:46,280
it's obviously it's going to be 
a bit of a different, a 

389
00:21:46,280 --> 00:21:50,800
different show to a 10K race. 
So I think the night before 

390
00:21:50,800 --> 00:21:53,120
we're getting a good day of good
carbs. 

391
00:21:53,120 --> 00:21:55,080
We're trying to fill those 
carbohydrates stores. 

392
00:21:55,080 --> 00:21:58,280
So we're trying to fill up our 
glycogen stores where we're, 

393
00:21:58,280 --> 00:22:01,360
we're prepared to, to use those,
those glycogen stores. 

394
00:22:01,360 --> 00:22:06,680
So heavy carbohydrates, heavy 
carbohydrates, heavy on 

395
00:22:06,680 --> 00:22:08,680
carbohydrates, shall I say, beg 
your pardon. 

396
00:22:09,640 --> 00:22:13,480
The morning of your half 
marathon, you want to be getting

397
00:22:13,480 --> 00:22:16,760
your first meal in, I would 
probably advise at least two 

398
00:22:16,760 --> 00:22:19,240
hours before you, you're, you're
on the start line. 

399
00:22:19,760 --> 00:22:23,080
And again, that meal is going to
be relatively heavy and 

400
00:22:23,080 --> 00:22:26,760
carbohydrates, something you've 
eaten probably I'd like to think

401
00:22:27,520 --> 00:22:31,200
before and what you've done on a
regular basis, be it some some 

402
00:22:31,200 --> 00:22:35,200
porridge, bagels, jam, honey, 
all the all that good stuff. 

403
00:22:35,240 --> 00:22:37,400
It's not the time to be 
experimenting with stuff with 

404
00:22:37,400 --> 00:22:39,560
new food. 
No, no, we're not going like 

405
00:22:39,560 --> 00:22:42,640
full English breakfast either. 
And we're not going here bacon 

406
00:22:42,640 --> 00:22:43,920
butty. 
Well, we actually need bacon 

407
00:22:43,920 --> 00:22:45,160
butty. 
I guess it's not too bad. 

408
00:22:45,160 --> 00:22:48,080
But yeah, you want to be staying
away from anything too fatty. 

409
00:22:50,640 --> 00:22:53,520
So once you've done you've had 
your breakfast, obviously you're

410
00:22:53,520 --> 00:22:57,480
going to maybe sip on some 
electrolytes or just some water.

411
00:22:57,520 --> 00:23:01,560
I think anything obviously, just
keep keeping yourself hydrated. 

412
00:23:02,080 --> 00:23:05,560
And then between your breakfast 
and your half marathon, you 

413
00:23:05,560 --> 00:23:09,600
could be sipping on a 
carbohydrate drink or leukozade 

414
00:23:09,600 --> 00:23:11,720
or something like that. 
Some, some along those along 

415
00:23:11,720 --> 00:23:13,920
those lines. 
And I would probably say from an

416
00:23:13,920 --> 00:23:18,400
hour, hour out from your, your 
half marathon start, we could be

417
00:23:18,400 --> 00:23:20,200
having like a banana or a cereal
bar. 

418
00:23:20,200 --> 00:23:22,840
Just again, keep those kind of 
glycogen stores topped up. 

419
00:23:23,680 --> 00:23:28,440
And then personally, I like to, 
I like to have a gel 5 minutes 

420
00:23:28,440 --> 00:23:31,520
on 5 minutes before start. 
So I'll have a gel on, on, on, 

421
00:23:31,760 --> 00:23:34,440
on the, on the start line. 
And I probably wouldn't then 

422
00:23:34,440 --> 00:23:36,480
wouldn't have a gel throughout 
my half marathon. 

423
00:23:36,720 --> 00:23:39,640
That being said, I'd probably 
advise anybody who's going to be

424
00:23:39,640 --> 00:23:44,000
running for longer than say an 
hour and a half to try and get a

425
00:23:44,000 --> 00:23:48,200
gel in during that, at least one
gel in in that that that time 

426
00:23:48,200 --> 00:23:52,160
they're going to be running. 
If I'm, if, if anybody's going 

427
00:23:52,160 --> 00:23:55,840
to be running kind of two, two 
hours plus you could probably 

428
00:23:55,840 --> 00:24:02,720
see them running longer than 2 
1/2 hours, maybe get getting 222

429
00:24:02,720 --> 00:24:05,200
gels in over that over the 
course of that that half 

430
00:24:05,200 --> 00:24:08,360
marathon. 
But yeah, we're definitely 

431
00:24:08,360 --> 00:24:11,440
looking to fuel for performance 
in these aspects. 

432
00:24:11,440 --> 00:24:15,080
And we would like to think that 
we, we're, we're, we're 

433
00:24:15,080 --> 00:24:17,560
implementing something that 
we've done before and we're not 

434
00:24:17,640 --> 00:24:21,440
like you, like you suggested not
doing anything too new on, on 

435
00:24:21,440 --> 00:24:23,520
race day. 
So you've got plenty of time to 

436
00:24:23,600 --> 00:24:26,080
practice on your long runs, 
maybe this sort of. 

437
00:24:26,080 --> 00:24:32,280
Fuelling I definitely so I get 
all my guys to try to implement 

438
00:24:32,280 --> 00:24:34,920
whatever they're going to be 
drinking and eating on race 

439
00:24:34,920 --> 00:24:38,960
morning the the morning of their
long runs even to the point 

440
00:24:39,240 --> 00:24:43,160
maybe later on in the latter 
stages of their half marathon or

441
00:24:43,160 --> 00:24:47,680
marathon marathon training in 
particular is even the days 

442
00:24:47,680 --> 00:24:49,920
before. 
So even starting to introduce 

443
00:24:49,920 --> 00:24:55,080
that kind of heavier carbs, 
heavier, heavier carb load in 

444
00:24:55,080 --> 00:24:57,840
the in that kind of Friday, 
Saturday build. 

445
00:24:58,080 --> 00:25:00,600
And what that's going to do is 
going to be starting to train 

446
00:25:00,600 --> 00:25:04,760
the gut to actually absorb, take
on and absorb these these these 

447
00:25:04,760 --> 00:25:06,960
carbs. 
I think the biggest mistake a 

448
00:25:06,960 --> 00:25:13,120
lot of people make is they get 
to race morning and as you said 

449
00:25:13,280 --> 00:25:15,760
earlier, is that they're doing 
something that they have never 

450
00:25:15,760 --> 00:25:18,000
done before, which is all great 
practice. 

451
00:25:18,000 --> 00:25:21,240
You know, they're getting lots 
of good carbohydrates in, but 

452
00:25:21,240 --> 00:25:23,760
what they might be doing is 
eating that. 

453
00:25:23,760 --> 00:25:27,720
It's not, it's not a more 
calories thing, it's a more 

454
00:25:27,720 --> 00:25:29,480
carbohydrate. 
So even if you're looking at 

455
00:25:29,480 --> 00:25:32,760
your daily allowance of food, 
whatever, if you are measuring 

456
00:25:32,760 --> 00:25:37,360
that, just say we on average eat
2500 calories, we're still 

457
00:25:37,360 --> 00:25:40,440
staying to the same calorie 
count, but we're we're obviously

458
00:25:40,440 --> 00:25:42,320
just increasing that 
carbohydrate load through 

459
00:25:42,360 --> 00:25:47,080
throughout those calories. 
So people can either do a is eat

460
00:25:47,080 --> 00:25:50,800
lots of carbs and obviously it's
too many carbs where they're 

461
00:25:50,800 --> 00:25:55,400
going over on their calories and
they're kind of almost kind of 

462
00:25:56,800 --> 00:26:00,960
overloading, overloading, Yeah. 
Eating, eating too much food on 

463
00:26:00,960 --> 00:26:04,640
race morning. 
And yeah, they're putting 

464
00:26:04,640 --> 00:26:08,080
themselves in a bit of mischief 
where they're doing something 

465
00:26:08,080 --> 00:26:10,040
that they've they've never done 
before. 

466
00:26:11,920 --> 00:26:13,920
So yeah. 
Just do what? 

467
00:26:13,920 --> 00:26:16,480
Yeah, plenty of carbs. 
Keep it simple. 

468
00:26:16,520 --> 00:26:19,960
Plenty of carbs try and I would 
say like you like like we've 

469
00:26:19,960 --> 00:26:24,240
suggested not doing anything. 
We've not not doing anything 

470
00:26:24,240 --> 00:26:26,040
we've not done before before 
race day. 

471
00:26:26,320 --> 00:26:28,720
Yeah, take advantage of it. 
Carbs are the best foods anyway.

472
00:26:28,760 --> 00:26:29,960
Like they do all the best foods 
and. 

473
00:26:30,160 --> 00:26:32,760
I think it's, it's particularly 
what type of carbs we're eating 

474
00:26:32,760 --> 00:26:34,440
as well. 
I think trying to keep them nice

475
00:26:34,440 --> 00:26:37,560
and simple so, and, and low in 
fibre. 

476
00:26:37,560 --> 00:26:41,360
So anything like white rice, 
white bread, orange juice, you 

477
00:26:41,360 --> 00:26:45,000
know, bananas are great. 
Trying to keep the, the fibre on

478
00:26:45,000 --> 00:26:47,760
the lower end. 
So we're not we're not kind of 

479
00:26:48,240 --> 00:26:49,960
doing anything we shouldn't 
during race day. 

480
00:26:50,200 --> 00:26:52,560
Not encouraging any sort of 
accidents. 

481
00:26:52,760 --> 00:26:56,440
I see what you're saying. 
So you, you, you founded and run

482
00:26:56,440 --> 00:26:58,840
a run club. 
Easy run club. 

483
00:26:58,840 --> 00:27:01,720
DRC Yeah, that's it. 
DRC why do you think running 

484
00:27:01,720 --> 00:27:03,600
clubs seem to have exploded at 
the moment? 

485
00:27:03,920 --> 00:27:07,160
Ultimately it's, it's the want 
for community, It's the want for

486
00:27:07,160 --> 00:27:11,760
that, for that tribe to, to, to 
run together, to almost have 

487
00:27:11,760 --> 00:27:15,400
that shared suffering. 
And, and I mean that in the, in 

488
00:27:15,400 --> 00:27:18,320
the nicest way, I don't mean 
that as in like we're you're in 

489
00:27:18,320 --> 00:27:22,000
pain, but and that could be in 
lots of different levels. 

490
00:27:22,000 --> 00:27:25,040
It could be, it couldn't be 
emotional, it could be physical.

491
00:27:25,040 --> 00:27:28,240
It could, you know, in terms of 
like running is hard, you know, 

492
00:27:28,240 --> 00:27:30,320
and, or, or doing a workout is 
hard. 

493
00:27:30,320 --> 00:27:33,640
And there's something about 
sharing that with somebody and 

494
00:27:33,760 --> 00:27:35,000
yeah. 
Shoulder to shoulder with 

495
00:27:35,000 --> 00:27:35,800
someone. 
That's it. 

496
00:27:35,800 --> 00:27:38,400
Yeah, that's it. 
It's, it's, you know, it's, it's

497
00:27:38,400 --> 00:27:42,720
going through that. 
And, and when we go through 

498
00:27:43,520 --> 00:27:48,120
something like that together, it
brings a connection that we we 

499
00:27:48,120 --> 00:27:52,960
may have not experienced before.
And I think that's what running 

500
00:27:52,960 --> 00:27:57,760
clubs are doing at the moment 
is, is giving the opportunity 

501
00:27:57,760 --> 00:28:03,600
for people to find their people 
and, and like minded individuals

502
00:28:03,600 --> 00:28:06,920
who, again, like I said, might 
be going through some similar 

503
00:28:07,760 --> 00:28:09,600
heartaches. 
They might be, you know, going 

504
00:28:09,600 --> 00:28:11,800
through some similar 
difficulties in life, be it 

505
00:28:12,080 --> 00:28:15,000
wanting to get better at 
running, wanting to do a half 

506
00:28:15,000 --> 00:28:17,560
marathon, but quite, don't quite
know what to do. 

507
00:28:17,560 --> 00:28:20,880
And they want to share, you 
know, they want the, the, the 

508
00:28:20,880 --> 00:28:23,160
accountabilities to something or
someone. 

509
00:28:23,920 --> 00:28:29,360
And run clubs are offering that.
I think in terms of like what 

510
00:28:29,360 --> 00:28:32,240
EZR Sebrings, I look at it as 3 
pillars really. 

511
00:28:32,240 --> 00:28:38,560
It's, it's movement, connection 
and, and growth. 

512
00:28:39,520 --> 00:28:44,720
And, and I think with those 
three things, things in mind, 

513
00:28:44,720 --> 00:28:50,600
it's they play 3 very, very 
powerful parts in why I think 

514
00:28:51,000 --> 00:28:52,600
the run club has been so 
successful. 

515
00:28:52,800 --> 00:28:54,280
Absolutely. 
I think my wife actually goes. 

516
00:28:54,560 --> 00:28:55,600
Oh, really? 
Nice. 

517
00:28:56,160 --> 00:28:58,440
Track sessions because I know 
she does track sessions on a 

518
00:28:58,440 --> 00:28:59,480
Wednesday. 
Is it like with? 

519
00:28:59,480 --> 00:29:01,040
Yes, that's it. 
She goes there. 

520
00:29:01,040 --> 00:29:03,200
We are amazing, amazing. 
But that's. 

521
00:29:03,200 --> 00:29:05,680
What I've seen like it is about 
the community, it is about the 

522
00:29:05,680 --> 00:29:08,600
core, because I think as a 
community we have, we, we've got

523
00:29:08,800 --> 00:29:12,440
a first for this, like we've as 
humans, we've got first for 

524
00:29:12,440 --> 00:29:14,920
connection. 
We're both rugby men, previous 

525
00:29:14,920 --> 00:29:16,720
rugby men. 
And I think we maybe took it for

526
00:29:16,720 --> 00:29:19,080
granted back then because it was
just what we knew. 

527
00:29:20,200 --> 00:29:23,920
Part of being in a rugby team 
was part of being a team and 

528
00:29:23,920 --> 00:29:26,480
having people next to you. 
And I think there's, especially 

529
00:29:26,480 --> 00:29:29,880
when you, you start to come out 
of your 20s and things like that

530
00:29:29,880 --> 00:29:33,720
drop off, you know, rugby teams 
or sports teams, you, you people

531
00:29:33,720 --> 00:29:35,560
can end up becoming a bit 
isolated. 

532
00:29:35,800 --> 00:29:39,800
And you've seen the erosion of 
communities around your local, 

533
00:29:40,520 --> 00:29:42,560
local areas. 
You know, pubs aren't pubs 

534
00:29:42,560 --> 00:29:45,120
anymore really, you know, like 
they're not members clubs or 

535
00:29:45,280 --> 00:29:48,200
they're, they, they seem to 
these places where people used 

536
00:29:48,200 --> 00:29:50,840
to congregate and become a 
community or these local 

537
00:29:50,840 --> 00:29:54,640
community halls and stuff. 
They're, you know, falling down 

538
00:29:54,640 --> 00:29:56,720
and stuff. 
So I think there's a thirst for 

539
00:29:56,720 --> 00:29:58,320
belonging. 
I know, I certainly know that is

540
00:29:58,320 --> 00:30:02,520
because that's one thing that I 
valued or missed when I left the

541
00:30:02,520 --> 00:30:04,800
rugby club. 
And this is what you bring in. 

542
00:30:04,800 --> 00:30:07,440
You bring in something, you come
around, you know good values, 

543
00:30:07,600 --> 00:30:10,520
health and fitness, and you're 
building a team. 

544
00:30:10,520 --> 00:30:16,640
And that's so important to bring
people in who who feel safe that

545
00:30:16,840 --> 00:30:20,400
they're going to go to a run 
club and they know they're 

546
00:30:20,400 --> 00:30:23,640
they're not potentially going to
be the slowest one there and 

547
00:30:23,640 --> 00:30:25,520
they're going to they're going 
to be left behind. 

548
00:30:26,760 --> 00:30:29,480
Exactly. 
Tommy, where can people find 

549
00:30:29,480 --> 00:30:30,800
you? 
Where can people follow you? 

550
00:30:31,160 --> 00:30:33,920
Easy. 
I see we have your best is to 

551
00:30:33,920 --> 00:30:36,400
come on our Instagram and you 
can give us a direct message 

552
00:30:36,400 --> 00:30:38,840
where I will reply to you and 
I'll, I'll bring you into the 

553
00:30:38,840 --> 00:30:42,800
into the group and within that 
group, you'll get all your 

554
00:30:42,800 --> 00:30:47,640
running updates where we run 
every Wednesday at Letcliff 

555
00:30:47,640 --> 00:30:52,120
track at 6:00 PM where we'll do 
some sort of structured track 

556
00:30:52,120 --> 00:30:56,480
session for all abilities. 
So we have group sessions, 

557
00:30:56,640 --> 00:31:01,880
grouped abilities from Group A 
down to Group C, where they're 

558
00:31:01,880 --> 00:31:04,760
all run by group, group leaders 
or pace leaders. 

559
00:31:06,800 --> 00:31:09,320
And then on Sunday we have a 
Sunday club run which is set 

560
00:31:09,320 --> 00:31:11,160
from different locations all 
around Cardiff. 

561
00:31:11,640 --> 00:31:14,480
Again, all updates are in the 
WhatsApp group and on Strava, 

562
00:31:14,960 --> 00:31:21,440
all easy RC. 
And you can contact me on 

563
00:31:21,560 --> 00:31:25,520
Instagram, which is Tommy Biz 
Bunnell, and you can answer. 

564
00:31:25,520 --> 00:31:27,200
I can answer any questions if 
you have them. 

565
00:31:28,280 --> 00:31:30,640
Thank you very much, Tommy. 
Appreciate you my man. 

566
00:31:30,960 --> 00:31:33,320
Thanks for coming down. 
Congratulations. 

567
00:31:33,360 --> 00:31:35,080
You made it to the end of the 
episode. 

568
00:31:35,080 --> 00:31:37,320
If you found value in it, please
leave us a review or drop us a 

569
00:31:37,320 --> 00:31:39,120
comment below. 
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570
00:31:39,120 --> 00:31:41,160
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571
00:31:41,480 --> 00:31:42,000
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