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In the beginning, episode 29, 
Courtney, we are back. 

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It feels like I saw you just 
yesterday and we're back here 

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again. 
It's been a whirlwind for the 

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pod and for the two of us. 
It's been a big week. 

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Yeah, three episodes dropping 
this week for the first time. 

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Why not go from 1:00 to 3:00? 
Make it easy, hey, and go to how

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are your legs? 
Obviously we're down in Tasmania

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last weekend running the Solomon
Kanani Golden Trail series. 

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It's cool. 
Very. 

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Very quickly welcome to all the 
new subscribers yes because we 

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do have a bunch of you welcome 
share the love you'll enjoy it 

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bring some friends it's going to
be fun my doms are real have 

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been real since Kanani last 
weekend quads it's all been 

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about the quads it's. 
The. 

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Top. 
It's the top of the legs, it's 

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the quads. 
For anybody that's ever done any

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hill work, you know that for the
most part I'm a, I'm a front 

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foot striker when I run. 
So my cards, if on the flats 

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will typically is where I put a 
lot of that pressure through. 

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When you start running ups and 
downs, it's the downhill quads, 

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the lower towards your knee. 
It's it's a unique pain. 

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When you're not used to it, that
was 1000 metres downhill in 

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pretty much a straight line. 
You would. 

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I knew you would. 
You'd pull out. 

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Here, but can I? 
This is where, and I want to 

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talk to you a bit about recovery
later because I don't know if 

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I've been doing it right, but 
yesterday I took the 

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opportunity. 
We've had a bit of grey wet 

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weather here on the coast and I 
took the opportunity, the clear 

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skies to mow the lawn, decent 
whacker lawn at my place. 

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So it takes me an hour to do 
this thing. 

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And they've been grown and and 
a. 

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Few days, but also my whipper 
snipers cooked at the moment. 

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So I'm how I was basically 
looking after the fence line by 

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hand and that what with 
scissors, No, I just ripping out

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just ripping out the big clumps 
of grass and stuff. 

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But that action of bending at 
the waist with the domes still 

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in the quads and pulling at the 
grass. 

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I've woken up today. 
My right hamstring is not happy.

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It is not it is strained and I 
I'm like, what's that from? 

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And I kind of tried to redo that
action of pulling out grass and 

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I'm like. 
Oh, anyone who's a tradie out 

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there may just listening to you 
going bending over and picking 

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up grass. 
Yeah, I bend over and pick up 

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like literally kilos or stuff. 
Old ache. 

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But how do you think we feel? 
If you're a runner who's not a 

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tradie week to week and you have
a big session or whatever, and 

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then you go about and do these 
household chores, it's 

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different. 
Yeah, it's a different feeling. 

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Yeah. 
So the Doms are still there. 

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I'm actually going for a massage
later on today but there I 

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haven't done a thing so. 
OK. 

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What about you? 
Got a question for you Go 

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Powerade of Gatorade. 
Where do you sit? 

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Gatorade. 
Gatorade. 

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Why Gatorade? 
Don't know, because for them, I 

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drink both. 
Yeah, look, actually, if I'm 

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being completely honest, 
whichever one's on special. 

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Yeah, that's whichever one 
that's probably the answer most 

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people would try out there. 
Everyone has got the two for 

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deal at the survey on the day 
gets my. 

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Business. 
Do you reckon there's loyalties 

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out there who just like even if 
it's two for one on Powerade, 

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they still buy the Gatorade and 
pay double the price? 

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There must be, but I don't see 
why you would. 

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I don't know enough about. 
I mean, this is your world. 

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What? 
What's the oh, no, it was it was

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a question that come up and I 
think it's a great question. 

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Like what are you? 
I'm Gatorade. 

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I'm I'm. 
I'm actually Maximus. 

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You're actually Maximus. 
We know this, but. 

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But Maximus doesn't sit in that 
brand category. 

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It's just like Gatorade and 
Powerade. 

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Like if you watch footy on the 
weekend, there's like, you know,

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if you watch the foot sidelines 
at a football match on the 

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weekend, NRLAFL, they're either 
Powerade or the Gatorade. 

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You know, if you walk into the 
servo Powerade or Gatorade, 

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you're just always positioned 
with sports drinks. 

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You know the traditional, you 
know the oldest 2 Powerade and 

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Gatorade. 
I'm Gatorade 'cause I love the 

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whole story of where, you know, 
the old day of the college. 

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Football. 
The Florida. 

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Gator, I love the marketing 
behind and so I've always been a

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Gatorade person, but I'm fine 
and there's a lot of Powerade 

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crew out. 
There you Gatorade above cost 

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point so like if if you walked 
into. 

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Neither above cost point. 
Yeah, exactly. 

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That's why you walked in. 
That's why I like Maximus. 

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If you walked into the service 
station tomorrow, Gatorade's 

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there at 5 bucks a bottle and 
you can get two Powerades for 

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six. 
On the two far everyday, 

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everyday. 
That's the. 

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That's an interesting consumer. 
That's an interesting consumer 

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behaviour if you're that loyal 
to a product which arguably 

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identical. 
Let me ask you this then, as of 

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comparison. 
Yeah, if you walked into a 

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service station, you're craving 
cola. 

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Yeah, a can of Coke's going to 
cost you 4 bucks. 

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Or you could get Pepsi. 
This is different though, Liam, 

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because Pepsi and coal and well,
it's called Coke, is the main 

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brand. 
They taste distinctively. 

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Different they are just whereas 
Powerade, Gatorade. 

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All right, let me try again. 
Let me try again with Coke V. 

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Like what was like LAIS or 
remember that? 

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Remember LAIS? 
If you like, I think a better 

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example is Kirk's Lemonade. 
Here we go. 

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Great. 
Kirk's Lemonade, which is low 

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price, low price point. 
Yep, which is actually Coca 

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Cola's product as well. 
Interesting. 

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Yeah, Verse Sprite which is 
going to be at a higher price 

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point. 
I am not. 

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It's price point for me still, 
I'm not buying if if I can get 

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Kirk's at 75 percent, 50% of the
cost. 

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The flavour profile of Sprite's 
not winning me over. 

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Yeah, I'm, I mean, I like Kirk's
better. 

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Yeah, I actually do see that 
even in lemonade there is a 

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slight profile like tasty 
profile difference. 

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Can we? 
I don't think there's any. 

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Can we continue this exercise? 
This is why. 

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The question was Powerade and 
Gatorade because I don't think 

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you can really tell someone's 
going to call me out. 

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I don't think you can tell the 
difference. 

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Oh no, you can tell the taste. 
This is a taste difference. 

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Yeah, but let me let me pivot 
because the function. 

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I don't think the taste 
difference is so significant 

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that someone would go Yum to 1 
and yuck to the other. 

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But it's about purpose, right 
and brand loyalty regarding the 

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purpose of the product. 
So let me provide another point 

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of comparison if you were to 
walk in and let's let's go into 

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a hypothetical world where 
you're not sponsored by Salomon 

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for a moment. 
Yep. 

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No, let's do it. 
And you walk in and there is a 

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set of black shorts for 50 bucks
and there is a set of black 

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shorts for 25 bucks. 
The $50 shorts from from all 

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appearances they're the same 
pair of shorts. 

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Yes, $50 pair of shorts has a 
swoosh tick on it and the $25 

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pair of shorts has a has no 
marking on them. 

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Which pair of shorts are you 
buying? 

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Depends on the purpose and the 
mood I mean. 

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A pair of running shorts. 
Yeah, yeah. 

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But going on, that's the answer.
It depends on my mood and the 

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purpose. 
Interesting. 

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I have bought going back a few 
years. 

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I've actually gone into Big W, 
MM, Hmm and Big W have an active

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range. 
Do they really? 

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Yeah, like a, you know, it's. 
Kmart. 

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Kmart it was. 
Kmart with two, maybe it was 

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Kmart, but they've got, you 
know, a little label on it, like

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a little logos. 
Probably come straight out of 

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Taiwan or China or wherever, and
they're good enough. 

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Yeah. 
They're good enough. 

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Yeah, they're no Solomon, like 
those Solomon shorts, like there

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is a level where that you're 
paying for like the material 

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premium. 
But I think once you're down at 

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that lower price point, so like 
even a $50 pair of shorts, 

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they're not going to be that 
much different to a 25. 

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However, when you then do start 
to get up into that really high 

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range of materials, there is a 
difference. 

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It's so I think there's like a 
threshold point where I'd go, 

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I'd probably go for the lower 
cost up to this point and then 

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I'd go. 
And then you hit your tipping 

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point where the money invested, 
you get to a level of if I'm 

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spending this money, I want the 
best. 

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Yes. 
I'm not. 

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And I'm willing to pay for a 
brand. 

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Do you know, I had AI, had AI, 
didn't pay for a brand. 

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But today I was looking to book 
this massage and I was looking 

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around and always not you, but 
I'm looking around because I 

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couldn't get into the place. 
I normally go Gold Coast Physio,

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because they're all booked out. 
That's fine. 

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But I still, I really want to 
get one today because of where 

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my legs are travelling and I'm 
looking around and for an hour 

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massage from most places you're 
looking at sort of 120. 

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Yeah, right. 
Right. 

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I found a place in Coolangatta 
which had a massage advertised 

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at 160 for an hour and I did the
same face you just did. 

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My face went 0160. 
That's a lot, right, Versus 120.

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It's my body. 
If ever I'm going to put the 

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hand in the pocket for that 
extra $40, Yep, surely it's your

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body that's worth the 
investment. 

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Surely. 
This wasn't like like a Thai 

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place. 
No, no, no, no, no, no, no, no, 

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no. 
This is this is the thing. 

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I'm not going to one of those 
walk in places, but it's proper 

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remedial. 
OK, so a sports. 

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Yeah, remedial much rather than?
Reputable. 

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Yeah, it's a. 
Reputable branded place, yeah, 

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but isn't it like that was the 
process I had? 

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My A160 for a massage. 
Well, I think I I. 

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Would I? 
Wouldn't no that. 

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I don't know if I get a rebate. 
But I'm going to draw the line 

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on that. 
What's your what? 

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How much? 
I think I've ended up going at a

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place where. 
Before 120 before health 

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insurance rebates 1/21/20 I 
could handle OK but one 60s 

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state unless unless you're at 
like a luxury. 

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I think it was one of those spa 
joints, yeah. 

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OK, well maybe that's why you 
got to pay for the rent. 

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Anyway, the point is, when you 
walk into the service station, 

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think carefully about what 
products you. 

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Choose think of yeah, think are 
you a Powerade or a Gatorade? 

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We got hopefully. 
What flavour? 

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Oh, probably go for the original
blue. 

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Blue. 
Yep, right, they're with you. 

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Some of the lemonade flavours 
popping around at the moment, 

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they're good too. 
OK. 

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Hey, I've got a we talked about 
your eight week challenge 

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talking about your dorms. 
For those who haven't listened, 

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for a few episodes back, Liam 
was in an 8 week challenge. 

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Had your body. 
Scanned. 

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Yeah, DEXA scanned. 
Yeah, we kind of debunked that 

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to a degree. 
And how you going? 

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Did you win? 
It's actually it's finished. 

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Yep, it finished the week of 
Kanani. 

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I haven't gone back for the 
second scan. 

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Oh, I haven't had an opportunity
to go back for it. 

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That's one that's true is I've 
been busy and haven't had a 

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chance to book it in. 
Yep. 

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Let me take on the journey real 
quick though. 

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I think from a purely white 
perspective, I'm about 3 kilos 

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lighter, right, which is in a 
huge amount over two months to 

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lose 3 kilos. 
But I would also say I'm 

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significantly I've put on a lot 
of muscle mass through my 

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shoulders and my chest. 
I'm as big through here as I've 

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been probably since I played 
footy. 

226
00:11:06,800 --> 00:11:08,440
Bolt. 
Oh, I got, no, I have. 

227
00:11:08,440 --> 00:11:10,840
I've generally got bigger 
through my chest. 

228
00:11:10,840 --> 00:11:14,040
So there's probably been some 
some fat loss and some muscle 

229
00:11:14,040 --> 00:11:15,520
gain. 
Yep, alright, which is great. 

230
00:11:16,960 --> 00:11:19,720
The truth of the eight week 
journey for me was I was 

231
00:11:19,840 --> 00:11:24,000
diligent and strict for the 
first four weeks from a diet 

232
00:11:24,000 --> 00:11:27,400
perspective. 
Second half got a little bit 

233
00:11:27,400 --> 00:11:31,480
slippery, fell back into some of
the old snacking habits, 

234
00:11:32,160 --> 00:11:34,160
certainly because basically 
through the first month of it, 

235
00:11:34,160 --> 00:11:35,600
first four weeks, I was no 
sugar. 

236
00:11:35,600 --> 00:11:38,320
I was not eating any sugar. 
I was being. 

237
00:11:38,360 --> 00:11:39,400
Did you feel OK? 
Right. 

238
00:11:39,400 --> 00:11:41,040
Yeah, I feel great. 
I felt great. 

239
00:11:42,440 --> 00:11:46,840
Second half probably slipped 
back into having, you know, an 

240
00:11:46,840 --> 00:11:49,520
ice block at home with the kids 
and snacking on if there was 

241
00:11:49,520 --> 00:11:51,000
some chocolate or whatever like 
that. 

242
00:11:51,560 --> 00:11:55,840
So I am not looking at it from 
that. 

243
00:11:55,840 --> 00:11:58,120
I, I wouldn't have won because 
I've seen some pictures of some 

244
00:11:58,120 --> 00:12:00,360
of the blokes that did the full 
8 weeks and they look like some 

245
00:12:00,360 --> 00:12:01,120
blokes. 
They're ripped. 

246
00:12:01,520 --> 00:12:05,160
They've, they've raw dogged it, 
they have committed, they look 

247
00:12:05,160 --> 00:12:08,480
like they've been in a Tibetan 
monk monastery and you know, 

248
00:12:08,480 --> 00:12:10,440
doing everything right for the 
last 8 weeks. 

249
00:12:10,440 --> 00:12:13,240
So well done to them. 
The takeaways for me though have

250
00:12:13,240 --> 00:12:21,240
been very much that my physical 
makeup for me, I train 

251
00:12:21,240 --> 00:12:22,880
regularly. 
That's never been a question for

252
00:12:22,880 --> 00:12:24,440
me. 
I've been doing a little bit 

253
00:12:24,440 --> 00:12:27,040
more white stuff than I normally
have done over the last how many

254
00:12:27,040 --> 00:12:29,960
years. 
It's diet, yeah, it's the it's 

255
00:12:29,960 --> 00:12:32,280
self control. 
It all starts with food. 

256
00:12:32,280 --> 00:12:36,560
For me it is self control at the
fridge and at the shops and at 

257
00:12:36,560 --> 00:12:39,520
the cupboard. 
I'm no dietitian, don't claim to

258
00:12:39,520 --> 00:12:44,080
be, but I mean, it's pretty 
common sense that you can't run 

259
00:12:44,080 --> 00:12:46,320
off if you eat too much. 
There's nothing. 

260
00:12:46,320 --> 00:12:49,800
There's no running or no 
exercise in the world that's 

261
00:12:49,800 --> 00:12:53,280
going to make up for just 
overindulgence. 

262
00:12:53,520 --> 00:12:55,560
Can't outrun a bad diet. 
There's got to be balanced to 

263
00:12:55,560 --> 00:12:59,600
the scales. 
This is and I have never calorie

264
00:12:59,600 --> 00:13:01,640
counted. 
I'm I'm and did you this? 

265
00:13:01,640 --> 00:13:03,240
I've never no, I didn't even 
calorie count. 

266
00:13:03,400 --> 00:13:07,880
It was just the my brain going, 
well, you know, that doesn't fit

267
00:13:07,880 --> 00:13:08,880
in with what you're trying to. 
Do. 

268
00:13:08,880 --> 00:13:11,200
It's a pretty good way to pay if
you want to be balanced at 

269
00:13:11,200 --> 00:13:12,160
approaching it. 
It's like I. 

270
00:13:12,320 --> 00:13:14,200
Also probably. 
Shouldn't just have as much as 

271
00:13:14,200 --> 00:13:17,840
that like a good start would be 
I just shouldn't have as much of

272
00:13:17,840 --> 00:13:19,480
that. 
Or I probably shouldn't eat the 

273
00:13:19,480 --> 00:13:22,240
chocolate at night. 
Or maybe just don't have that in

274
00:13:22,240 --> 00:13:26,040
the house for the next 4 weeks. 
Yeah, if you can't and the hard.

275
00:13:26,040 --> 00:13:27,640
Thing for me was you can't see 
you can't. 

276
00:13:27,640 --> 00:13:28,960
Eat it. 
The hard thing for me was having

277
00:13:28,960 --> 00:13:31,640
an 8 year old and a four year 
old and my wife eats really 

278
00:13:31,640 --> 00:13:33,320
well. 
Yes, but with the snacks you're 

279
00:13:33,320 --> 00:13:35,360
usually in the house because 
I've bought them or because 

280
00:13:35,360 --> 00:13:36,800
there's something for the kids 
lunch boxes. 

281
00:13:37,040 --> 00:13:41,880
So not having in the house was a
challenge because the kids, you 

282
00:13:41,920 --> 00:13:43,320
know, there's you always have 
stuff in the house. 

283
00:13:43,320 --> 00:13:45,120
The kids. 
Can I ask you, because I think 

284
00:13:45,120 --> 00:13:49,560
we've talked about this while we
were running once before, you 

285
00:13:50,520 --> 00:13:54,520
have talked a bit about 
operating at a a calorie deficit

286
00:13:54,520 --> 00:13:59,400
or, or or certainly trying to 
lose weight whilst improving 

287
00:13:59,400 --> 00:14:02,120
your running. 
We talked a little bit about I 

288
00:14:02,160 --> 00:14:03,680
think we're on a trail run 
maybe. 

289
00:14:03,840 --> 00:14:06,480
I don't think I would have said 
I'd ever be in calorie deficit 

290
00:14:06,480 --> 00:14:09,640
because I've never, I've never 
calorie counted in that way. 

291
00:14:09,680 --> 00:14:11,760
I've definitely, I mean, 
throughout my career I had 

292
00:14:11,760 --> 00:14:15,480
dietitians and we always looked 
at it as a real holistic 

293
00:14:15,480 --> 00:14:17,480
approach. 
So I've never got down to the 

294
00:14:17,480 --> 00:14:19,920
calorie counting. 
However, when I train properly 

295
00:14:19,920 --> 00:14:22,680
and I eat pretty healthy, I get 
to wait. 

296
00:14:23,800 --> 00:14:25,360
Like that's the balance I'm 
talking about. 

297
00:14:25,640 --> 00:14:32,000
If I if I trained, if I was in 
full load training and the more 

298
00:14:32,000 --> 00:14:34,720
the focus would be making sure 
you get enough carbohydrates and

299
00:14:34,720 --> 00:14:37,840
enough food in to be the have 
the right nutrients to make sure

300
00:14:37,840 --> 00:14:42,080
you can do what you're going to 
do verse going the other way of 

301
00:14:42,080 --> 00:14:45,720
being like, Jeez, I need to 
restrict what I'm eating because

302
00:14:45,720 --> 00:14:47,920
I want to lose weight. 
So as long as I have lost 

303
00:14:47,920 --> 00:14:50,280
weight, no, I'm gonna jump in 
the times I've really lost 

304
00:14:50,280 --> 00:14:53,720
weight and it has worked in a 
short period of time, I've got 

305
00:14:53,720 --> 00:14:55,920
sick. 
So it wasn't necessarily 

306
00:14:55,920 --> 00:14:56,880
planned. 
I've got sick. 

307
00:14:57,120 --> 00:15:01,200
I've lost a lot of weight. 
I've come back and because it's 

308
00:15:01,200 --> 00:15:04,560
been like probably be like, 
what's that drug in America? 

309
00:15:04,560 --> 00:15:06,960
They're taking the Ozempic. 
It'd be like going on Ozempic 

310
00:15:06,960 --> 00:15:09,680
for a few weeks or a month or 
how long ever it takes, I don't 

311
00:15:09,680 --> 00:15:14,000
know, And then suddenly and 
keeping the strength you had and

312
00:15:14,000 --> 00:15:16,880
then suddenly just going out to 
race and I was underweight. 

313
00:15:16,880 --> 00:15:19,040
And then after that I broke, 
yeah. 

314
00:15:19,160 --> 00:15:22,840
It didn't so that and that's the
big that's what some people and 

315
00:15:23,160 --> 00:15:26,160
I'm as we prove with my toilet 
lungs theory. 

316
00:15:26,400 --> 00:15:28,320
I'm not a doctor, but that's 
what they say is the danger 

317
00:15:28,320 --> 00:15:31,520
around Ozempic is that people if
people don't incorporate it as 

318
00:15:31,520 --> 00:15:34,160
part of a with training in gym 
strength that that they actually

319
00:15:34,160 --> 00:15:36,480
lose all of their strength. 
I'm not an Ozempic. 

320
00:15:36,480 --> 00:15:40,280
I don't get it. 
Just going back to what you're 

321
00:15:40,280 --> 00:15:44,560
talking about there of you were 
talking about having enough 

322
00:15:44,560 --> 00:15:49,200
nutrition to train because there
will be people listening to this

323
00:15:49,640 --> 00:15:52,800
who as well as their running 
focus. 

324
00:15:52,960 --> 00:15:59,640
And I think a lot of influencers
probably don't appreciate run 

325
00:15:59,640 --> 00:16:05,000
influencers don't appreciate if 
you're at a level where you're 

326
00:16:05,000 --> 00:16:08,560
considered an influencer in the 
running space, your physique is 

327
00:16:08,560 --> 00:16:13,040
1 that will cause envy amongst 
your followers. 

328
00:16:13,240 --> 00:16:17,040
You're generally you are we? 
Probably shouldn't say an 

329
00:16:17,040 --> 00:16:20,520
influencer if you have influence
because. 

330
00:16:21,000 --> 00:16:23,560
That's a better way to do it. 
You can have influence, you can 

331
00:16:23,560 --> 00:16:28,000
be, you can be a local coach of 
a club, yes, and have influence,

332
00:16:28,400 --> 00:16:30,200
but that. 
But you're not on social media 

333
00:16:30,200 --> 00:16:33,160
being an influencer. 
No, no, no. 

334
00:16:33,200 --> 00:16:35,520
I'm If you have influence, I 
think there's a good way to look

335
00:16:35,520 --> 00:16:38,120
at it. 
Yeah, but I'm talking about, I 

336
00:16:38,120 --> 00:16:41,240
think what I'm referring to is 
that there's this run boom that 

337
00:16:41,240 --> 00:16:46,000
we are enjoying brings with it 
all these people wanting to 

338
00:16:46,320 --> 00:16:48,280
embark on these running 
challenges. 

339
00:16:48,280 --> 00:16:53,120
And I think there's probably a 
percentage of that audience who 

340
00:16:53,120 --> 00:16:57,280
are also attempting to improve 
the way they look. 

341
00:16:57,400 --> 00:16:59,960
Yeah, as well as their health. 
Understandably, right. 

342
00:16:59,960 --> 00:17:02,880
Totally normal human behaviour. 
I'm guilty. 

343
00:17:02,880 --> 00:17:05,200
The reason I went on this eight 
week challenge, I was to Yep, 

344
00:17:05,200 --> 00:17:09,000
get a little bit healthier, but 
also, you know, I'm 4, I'm 41 

345
00:17:09,000 --> 00:17:12,880
now or turning 41 this year. 
I'd like to keep it tight for 

346
00:17:12,880 --> 00:17:14,839
the missus, sure, and for 
myself. 

347
00:17:14,839 --> 00:17:19,520
But but it's that idea of so you
talk about continuing to train 

348
00:17:19,520 --> 00:17:24,960
and making sure you have enough 
nutrients and energy fuel coming

349
00:17:24,960 --> 00:17:26,200
in. 
How do you manage that? 

350
00:17:26,200 --> 00:17:28,760
How do you know what that is? 
How did you know what that is 

351
00:17:28,760 --> 00:17:30,600
when you're at your peak, and 
how do you know what that is 

352
00:17:30,600 --> 00:17:35,360
now? 
Oh, good question by weight the 

353
00:17:35,360 --> 00:17:36,960
honest answer. 
It might not be the right 

354
00:17:36,960 --> 00:17:38,440
answer, but. 
This is for you. 

355
00:17:38,440 --> 00:17:39,840
We're only talking for you. 
Yeah, exactly. 

356
00:17:39,840 --> 00:17:41,800
It's right for you. 
For me, it was like looking in 

357
00:17:41,800 --> 00:17:45,880
the mirror and look scales in 
the mirror, right. 

358
00:17:45,960 --> 00:17:48,560
So I knew I had a general idea 
of if you're consistent. 

359
00:17:48,560 --> 00:17:51,640
And I think this is a better way
to look at it if you know, if 

360
00:17:51,640 --> 00:17:53,880
you're consistently know, look, 
when I'm fit, when I'm feeling 

361
00:17:53,880 --> 00:17:58,320
good and, you know, my weight 
normally fluctuates between 67 

362
00:17:58,320 --> 00:17:59,360
and 70. 
Yeah. 

363
00:17:59,360 --> 00:18:02,560
If I'm in that range, I know I'm
pretty healthy as an athlete. 

364
00:18:03,280 --> 00:18:05,440
By the way, this isn't probably 
everyday people. 

365
00:18:05,440 --> 00:18:07,360
We're like, as me as an athlete,
I'm healthy there. 

366
00:18:07,680 --> 00:18:11,360
If I'm up at 72 and I want to 
run well, I'm like, I'll 

367
00:18:11,840 --> 00:18:15,720
probably need to lose a few KG 
to be at my peak to be able to 

368
00:18:15,720 --> 00:18:17,360
run better. 
If I lose that weight, I'm going

369
00:18:17,360 --> 00:18:19,520
to run better. 
And that's where you would then 

370
00:18:19,520 --> 00:18:21,600
adjust. 
I would adjust something. 

371
00:18:22,280 --> 00:18:24,680
Whatever that intake, but. 
That adjustment could be two 

372
00:18:24,680 --> 00:18:26,360
things. 
That adjustment could be turn 

373
00:18:26,360 --> 00:18:28,440
the training dial up. 
Or turn the food. 

374
00:18:28,480 --> 00:18:31,800
Dial down you got the. 
You got 2 dials. 

375
00:18:31,800 --> 00:18:33,440
You got 2 dials. 
Here we go. 

376
00:18:33,440 --> 00:18:36,080
We got an analogy going on. 
You got the diet dial and you 

377
00:18:36,080 --> 00:18:37,040
got the food dial. 
Yeah. 

378
00:18:37,040 --> 00:18:39,720
And if I training dial, yeah. 
And you can think, oh, it's just

379
00:18:39,720 --> 00:18:42,960
the food dial, but the other 
dial is the training dial. 

380
00:18:43,280 --> 00:18:46,480
So and you can then manipulate 
them together. 

381
00:18:47,600 --> 00:18:49,960
This is great. 
So if you manipulate those both 

382
00:18:50,080 --> 00:18:51,280
together, mm. 
Hmm. 

383
00:18:51,960 --> 00:18:54,440
And again, it comes into that 
balance of how you look at it. 

384
00:18:54,480 --> 00:18:56,160
Well, then you're gonna have 
different outputs, right? 

385
00:18:56,320 --> 00:18:58,720
But if you go, it's only like, 
and this is the problem. 

386
00:18:58,720 --> 00:19:01,080
If you're maxed out at training 
and you're still not getting 

387
00:19:01,080 --> 00:19:04,080
that result, you can only turn 
the food dial. 

388
00:19:04,440 --> 00:19:07,480
That's when there may be a bit 
more of an issue because you 

389
00:19:07,480 --> 00:19:09,640
might be at your maximal 
training, you're eating enough 

390
00:19:09,640 --> 00:19:12,600
to get yourself through that 
maximal training, and then 

391
00:19:12,600 --> 00:19:14,360
suddenly you need to reduce 
something. 

392
00:19:14,360 --> 00:19:18,360
If that's your goal, then I 
would suggest maybe then that's 

393
00:19:18,360 --> 00:19:20,120
where they go off the rails a 
bit, right? 

394
00:19:20,120 --> 00:19:21,960
I don't know but. 
That is good. 

395
00:19:21,960 --> 00:19:23,840
That's. 
How me personally, you can 

396
00:19:23,840 --> 00:19:25,880
adjust that. 
I looked at it as always, this 

397
00:19:25,880 --> 00:19:27,760
is my weight. 
I know what range I need to be 

398
00:19:27,760 --> 00:19:29,840
in. 
But you can also, I mean, we all

399
00:19:29,840 --> 00:19:35,800
know this, you can look in the 
mirror and kind of go, oh, you 

400
00:19:35,800 --> 00:19:38,640
know, I'm, I'm, and I'm talking 
performance here, Like I'm 

401
00:19:38,640 --> 00:19:42,720
performance fit, ready to go. 
I mean, when I was racing, I 

402
00:19:42,720 --> 00:19:45,760
look at photos back when I was 
like at my peak in triathlon. 

403
00:19:45,760 --> 00:19:49,160
So then I was also swimming, you
know, my body composition was a 

404
00:19:49,160 --> 00:19:51,360
lot different to what it is now.
You know, I don't have the 

405
00:19:51,360 --> 00:19:53,960
muscle mass up top what I had 
when I was a triathlete. 

406
00:19:55,080 --> 00:19:57,520
So then you could argue, well, 
probably I was even heavier back

407
00:19:57,520 --> 00:20:00,160
then. 
So, but that's performance, 

408
00:20:00,160 --> 00:20:02,520
right? 
I think the goal I'm now looking

409
00:20:02,520 --> 00:20:06,080
at is I just want to be healthy.
But if I'm running, I also want 

410
00:20:06,080 --> 00:20:08,760
to be the right way to be able 
to run good, so it's a happy 

411
00:20:08,760 --> 00:20:10,200
meeting. 
I've really enjoyed this chat. 

412
00:20:10,240 --> 00:20:12,400
It's a happy meeting and I think
I think people listening will 

413
00:20:12,400 --> 00:20:13,360
have got a lot ahead of that, 
yeah. 

414
00:20:13,520 --> 00:20:17,880
Hey, we're doing obviously the 
big news that we've already put 

415
00:20:17,880 --> 00:20:19,960
the interview out with Benita. 
In case you missed it. 

416
00:20:19,960 --> 00:20:21,400
If you missed it, go back and 
have a listen. 

417
00:20:21,400 --> 00:20:23,680
Benita's amazing in his 
coaching. 

418
00:20:24,240 --> 00:20:27,920
Liam and and Bronte, one of your
colleagues as well for the Gold 

419
00:20:27,920 --> 00:20:30,200
Coast Marathon. 
Did you see the day? 

420
00:20:30,200 --> 00:20:32,360
Gold Coast gave us a shout out, 
which is great. 

421
00:20:32,360 --> 00:20:33,920
Gold Coast Marathon gave us a 
shout out. 

422
00:20:34,600 --> 00:20:37,840
Their April Fool's joke about 
the course, My WhatsApp. 

423
00:20:38,040 --> 00:20:43,680
My, my immediate WhatsApp group 
blew up every year. 

424
00:20:43,680 --> 00:20:46,320
People still get taken. 
Every year, every tell people 

425
00:20:46,320 --> 00:20:49,920
what it was, it was great. 
So pretty much there was a post 

426
00:20:50,000 --> 00:20:53,560
by, It was a social post by Gold
Coast ASICS, Gold Coast Marathon

427
00:20:53,560 --> 00:20:57,840
and they put out that they're 
going back to the 1979 or 70s 

428
00:20:57,840 --> 00:21:02,040
course of what, 6 laps around 
surface instead. 

429
00:21:02,040 --> 00:21:03,600
And that's the new course of 
this year. 

430
00:21:03,600 --> 00:21:06,800
And there were people were 
blowing. 

431
00:21:06,800 --> 00:21:10,840
I got a message from someone 
saying you're ready to get dizzy

432
00:21:10,840 --> 00:21:13,600
at the Gold Coast Marathon this 
year 'cause they were going to 

433
00:21:13,600 --> 00:21:16,880
revert back to this course, 
which would have started at 

434
00:21:16,880 --> 00:21:20,560
hotter. 
And then six laps around 

435
00:21:20,560 --> 00:21:25,600
basically doing boring ass loops
past Chevron Island, along the 

436
00:21:25,600 --> 00:21:29,080
front, past PAC Fair and then 
back around through the Isle of 

437
00:21:29,080 --> 00:21:31,880
Capri it would like. 
And what can I get? 

438
00:21:31,880 --> 00:21:34,920
My money back, of course. 
Yeah, what a boring course would

439
00:21:34,920 --> 00:21:36,280
it have been. 
Would it be? 

440
00:21:36,400 --> 00:21:37,560
Yeah, here's them. 
Really. 

441
00:21:38,320 --> 00:21:40,720
I mean, yeah, it would look, but
there's also something in lap 

442
00:21:40,720 --> 00:21:43,160
races that's interesting. 
Not with 30,000 people. 

443
00:21:43,160 --> 00:21:45,480
That would be a nightmare. 
Or how many, How many is running

444
00:21:45,480 --> 00:21:47,000
the marathon? 
We'll get that proper 

445
00:21:47,000 --> 00:21:49,560
information. 
It's 30,000. 

446
00:21:49,560 --> 00:21:53,360
Total Do you like lap races? 
I like lap races because now 

447
00:21:56,400 --> 00:21:59,760
this is going to be a real elite
elitist point of view here. 

448
00:21:59,760 --> 00:22:01,160
Well. 
Talking about anything as a lap 

449
00:22:01,160 --> 00:22:04,360
race is probably elitist anyway 
because for the most but for the

450
00:22:04,360 --> 00:22:10,400
most of us when we run an event,
it's not really a race. 

451
00:22:10,400 --> 00:22:11,800
Do you know why I like the lap 
race? 

452
00:22:11,840 --> 00:22:14,880
Why was in? 
Generally when I'm racing or 

453
00:22:14,880 --> 00:22:18,240
running or in other sports, I'm 
towards the front of the field. 

454
00:22:18,360 --> 00:22:20,160
Sure. 
Once that field at the front 

455
00:22:20,160 --> 00:22:22,200
breaks up, yeah, it's a time 
trial. 

456
00:22:22,600 --> 00:22:26,240
I'm running on my own. 
I don't see people what a lap 

457
00:22:26,240 --> 00:22:29,520
race does. 
Is it actually actually include?

458
00:22:29,520 --> 00:22:34,960
I get included in the big race. 
I get when you pass people, when

459
00:22:34,960 --> 00:22:37,480
you come around on the second 
lap, you're actually in an 

460
00:22:37,480 --> 00:22:39,640
event. 
You've never probably thought 

461
00:22:39,640 --> 00:22:42,280
about this, but I've never. 
Thought about this from the. 

462
00:22:42,400 --> 00:22:45,240
Other side of it, you think if 
you've got like 5 elites in a 

463
00:22:45,240 --> 00:22:49,000
race and they run off, you know 
quite quick you're at the front 

464
00:22:49,000 --> 00:22:53,200
of the race. 
You then split up, you you enter

465
00:22:53,200 --> 00:22:55,560
a race, you pay money, but 
arguably you could just go out 

466
00:22:55,560 --> 00:22:57,160
and do that on your own in a 
time trial. 

467
00:22:58,720 --> 00:23:00,960
It's a really good point. 
It's a really. 

468
00:23:00,960 --> 00:23:05,920
I've raced, I've raced half Iron
Man's so 70.3 is obviously 

469
00:23:05,920 --> 00:23:08,280
called these days in that 
distance, so it's about a four 

470
00:23:08,280 --> 00:23:14,360
hour race where I've broken away
at the start of a swim and then 

471
00:23:14,360 --> 00:23:16,520
never seen another person till 
the end of the. 

472
00:23:16,520 --> 00:23:17,160
Race. 
Yeah. 

473
00:23:17,160 --> 00:23:19,280
So by yourself. 
What a what race are you in? 

474
00:23:19,280 --> 00:23:20,480
What have I done? 
I could have. 

475
00:23:20,480 --> 00:23:22,720
This is a training session, in 
effect a high intensity 

476
00:23:22,720 --> 00:23:23,880
training. 
It's a time troll. 

477
00:23:24,560 --> 00:23:27,120
So when you put a lap course 
into that, or at least you know,

478
00:23:27,120 --> 00:23:32,080
you get, I think this is a very 
individual, you know, 

479
00:23:32,080 --> 00:23:34,360
observation here. 
For me, this is the problem for 

480
00:23:34,360 --> 00:23:36,240
me. 
This is the problem for not many

481
00:23:36,240 --> 00:23:39,480
people. 
Very few people have ever had 

482
00:23:39,920 --> 00:23:41,440
ever had. 
There might be a couple of 

483
00:23:41,440 --> 00:23:43,320
people listening that have led 
their Parkway front. 

484
00:23:43,400 --> 00:23:45,560
That's why I'm championing lap 
courses. 

485
00:23:45,560 --> 00:23:47,440
No one else will like it. 
But yeah, there was some 

486
00:23:47,440 --> 00:23:48,240
blowers. 
It was good. 

487
00:23:48,240 --> 00:23:49,480
It was. 
Good, Well done Gold Coast 

488
00:23:49,480 --> 00:23:50,520
Marathon. 
It was a very good one. 

489
00:23:50,520 --> 00:23:51,360
It was. 
Very, very good. 

490
00:23:52,840 --> 00:23:57,920
Now, have you heard of the 
ancient order of Froth blowers? 

491
00:23:58,120 --> 00:24:00,600
Just say that again. 
Fast Ancient order of froth 

492
00:24:00,600 --> 00:24:02,880
blows. 
No, I I've seen this, though. 

493
00:24:02,880 --> 00:24:05,040
I love this. 
This was an awesome thing. 

494
00:24:05,040 --> 00:24:07,600
I don't know why this our 
algorithms must be synced up 

495
00:24:07,600 --> 00:24:09,240
because this pops up in my feet 
as well. 

496
00:24:09,240 --> 00:24:09,760
Have a listen. 
Yeah. 

497
00:24:10,640 --> 00:24:14,960
The first Geelong pubathon. 15 
watering holes with a 7 oz glass

498
00:24:14,960 --> 00:24:18,120
of beer in each, spread out over
2 1/2 miles. 

499
00:24:20,600 --> 00:24:25,000
Certainly a test of endurance if
not straight out masochism. 28 

500
00:24:25,000 --> 00:24:27,680
teams started, each from 
different pubs, and the winning 

501
00:24:27,680 --> 00:24:31,000
team of six would take out the 
somewhat pretentious title of 

502
00:24:31,000 --> 00:24:34,000
the Ancient Order of Froth 
Blowers Perpetual Trophy. 

503
00:24:34,440 --> 00:24:36,760
And the whole thing was 
sponsored by the Geelong Rugby 

504
00:24:36,760 --> 00:24:39,840
Club with a specific aim of 
putting them on the sporting 

505
00:24:39,840 --> 00:24:41,240
map. 
Well, it did. 

506
00:24:41,240 --> 00:24:45,880
Because it was picked up like 
back then in 1978 in Geelong, it

507
00:24:45,880 --> 00:24:49,520
was picked up by all the media 
outlets and it's obviously just 

508
00:24:49,720 --> 00:24:52,280
popped his head up on, on 
socialism, everything. 

509
00:24:52,440 --> 00:24:57,040
But they said back when men and 
men were men, Aussies were fair 

510
00:24:57,040 --> 00:25:00,720
dinkum and the fun was part of 
the fabric of Australia. 

511
00:25:00,720 --> 00:25:03,280
Our generation. 
So obviously back then, yeah, 

512
00:25:03,280 --> 00:25:07,200
97, that was before I was born. 
Our generation saw and lived the

513
00:25:07,200 --> 00:25:08,280
best of it. 
What do you reckon? 

514
00:25:08,280 --> 00:25:12,280
Did they? 
It's great fun. 

515
00:25:12,480 --> 00:25:15,960
This is great fun. 
I look, I don't know if we need 

516
00:25:15,960 --> 00:25:19,240
to go into that. 
What is now now become something

517
00:25:19,240 --> 00:25:22,640
of an outdated idea of 
masculinity, but I. 

518
00:25:22,680 --> 00:25:24,560
There were there were fun. 
I watched the video. 

519
00:25:24,560 --> 00:25:25,800
There's plenty of women doing 
this. 

520
00:25:25,800 --> 00:25:26,640
Too. 
It's just fun. 

521
00:25:26,640 --> 00:25:31,720
There's plenty of I, there's a, 
there's a, there's a German or 

522
00:25:31,720 --> 00:25:34,440
it's played in Austria, Germany 
and Switzerland called custom 

523
00:25:34,440 --> 00:25:37,480
love, which is literally 
translates to custom love 

524
00:25:37,480 --> 00:25:40,480
literally translates to beer 
crate running where teams have 

525
00:25:40,480 --> 00:25:44,760
to get a crate of beer, probably
a carton for us, and it's the 

526
00:25:44,760 --> 00:25:47,200
first team to complete the race 
and drink the beer. 

527
00:25:47,200 --> 00:25:48,920
While they're carrying. 
It while they're carrying it. 

528
00:25:49,160 --> 00:25:54,000
I actually tried to organise a 
race like this with a bunch of 

529
00:25:54,000 --> 00:25:56,320
mates in Sydney years ago when I
was still playing. 

530
00:25:56,320 --> 00:25:58,160
Footy with a backpack on and 
carry your beers. 

531
00:25:58,160 --> 00:25:59,920
Well, this was going to be up to
the teams, right? 

532
00:25:59,920 --> 00:26:02,080
So it was teams of four. 
Yeah, right. 

533
00:26:02,240 --> 00:26:08,280
We set it out to be AI think we,
I think we were aiming you had 

534
00:26:08,280 --> 00:26:13,040
to run Centennial Park is sort 
of a three point 3K loop in 

535
00:26:13,040 --> 00:26:14,720
there. 
And I think we were setting it 

536
00:26:14,720 --> 00:26:19,600
out that you had to do 3 laps. 
It was going to be 10 KS and in 

537
00:26:19,600 --> 00:26:22,720
a team of four, you had to get 
through a carton of beer and do 

538
00:26:22,720 --> 00:26:25,720
the 10 KS. 
So we were and it was like, hey,

539
00:26:26,200 --> 00:26:30,480
you can who you know, you have 
to carry the beers while you run

540
00:26:30,480 --> 00:26:32,680
though. 
So you can, you can sit down and

541
00:26:32,680 --> 00:26:34,680
go through the carton of beer if
you want at the start and then 

542
00:26:34,680 --> 00:26:37,480
run and then run, or you can run
with the carton of beer and sit 

543
00:26:37,480 --> 00:26:38,680
down at the finish line and 
drink. 

544
00:26:39,000 --> 00:26:40,320
You figure out how you want to 
do it. 

545
00:26:40,560 --> 00:26:43,680
We never ended up actually being
able to do it because I just 

546
00:26:43,680 --> 00:26:46,200
fell apart at the end. 
But I just think this something 

547
00:26:46,200 --> 00:26:50,560
like this is fun. 
It's just a fun thing. 100%. 

548
00:26:50,560 --> 00:26:53,680
And I think like which is why I 
think beer moles are fun. 

549
00:26:54,040 --> 00:26:56,360
Yep, because what? 
The North? 

550
00:26:56,360 --> 00:26:58,120
The North? 
Burleys paddle? 

551
00:26:58,200 --> 00:26:59,720
When you're telling me you want 
to do the paddle. 

552
00:26:59,720 --> 00:27:03,200
Yeah, when they when they go and
do every surf club and stop off 

553
00:27:03,200 --> 00:27:05,120
along the way and then swim 
across the Telly Creek and 

554
00:27:05,120 --> 00:27:06,840
stuff. 
No, this was the paddle. 

555
00:27:07,360 --> 00:27:08,440
I don't know exactly how they do
it. 

556
00:27:08,440 --> 00:27:11,560
They paddle up to Helly Creek, 
jump off the bridge and go back.

557
00:27:11,560 --> 00:27:13,360
There's beers along the way. 
Like certain. 

558
00:27:13,400 --> 00:27:18,880
Slopes I, I, I love, we've got a
running boom on, we've got a 

559
00:27:18,880 --> 00:27:23,160
fitness boom on. 
I think we probably as a society

560
00:27:23,160 --> 00:27:26,360
drink less than we used to, 
certainly when I was growing up.

561
00:27:26,360 --> 00:27:29,840
The teen, the 18 year olds, 21 
year olds as from from all 

562
00:27:29,840 --> 00:27:35,000
statistics can drink less and 
that can only be a good thing. 

563
00:27:35,000 --> 00:27:37,240
But I still think things like 
this are fun. 

564
00:27:37,360 --> 00:27:39,240
Bit of fun. 
Bmos are fun. 

565
00:27:39,600 --> 00:27:43,440
You can find a way to 
incorporate health, fitness, 

566
00:27:43,440 --> 00:27:47,280
exercise with community and 
camaraderie with doing some 

567
00:27:47,280 --> 00:27:48,880
stuff like that. 
Life's for living. 

568
00:27:48,880 --> 00:27:51,040
Go on. 
Someone wants to come up with 

569
00:27:51,040 --> 00:27:53,760
one of these things, I mean. 
Yep, Yep. 

570
00:27:54,000 --> 00:27:58,400
Mark me down, I love it. 
You'd just jog my memory when 

571
00:27:58,400 --> 00:28:00,760
it's we're talking about 
carrying beer or a case of beer 

572
00:28:00,760 --> 00:28:03,160
and think how hard that'd be to 
run with in a backpack because I

573
00:28:03,360 --> 00:28:05,760
feel like what would a case of 
beer be about 10K? 

574
00:28:05,760 --> 00:28:07,400
Can't be, oh, I'm going to be 
heavy, then heavy. 

575
00:28:07,720 --> 00:28:09,560
I'd say it can't be a be 15 
kilos. 

576
00:28:09,800 --> 00:28:14,400
So I raced be prior to COVID. 
Just prior to COVID I raced up 

577
00:28:14,400 --> 00:28:17,480
in China in a team adventure 
race with four people. 

578
00:28:18,000 --> 00:28:20,600
So a multi day. 
I think it was 3 or 4 days days 

579
00:28:20,920 --> 00:28:24,400
we got to the start line. 
By the way, can't be 15 kilos 15

580
00:28:24,560 --> 00:28:29,760
right here. 
Got to the start line the first 

581
00:28:29,760 --> 00:28:31,960
leg of the event, so there's 
four of us in the team. 

582
00:28:32,960 --> 00:28:36,840
There was an old rickety kind of
like rickshaw bag that you put 

583
00:28:36,840 --> 00:28:39,920
on the back and we had to fill 
it with boulders and all 

584
00:28:39,920 --> 00:28:43,720
boulders, rocks, stones, up to 
30 kilos. 

585
00:28:43,720 --> 00:28:47,760
I think it was from memory. 
And the 1st 3K of the run was 

586
00:28:47,760 --> 00:28:50,480
carrying that before you got to 
get on your bike or whatever you

587
00:28:50,480 --> 00:28:52,440
do. 
They just throw these random. 

588
00:28:52,440 --> 00:28:55,320
That's an adventuration. 
I love that nature. 

589
00:28:56,400 --> 00:28:59,640
Not the one I did the year 
before Red Bull Defiance there 

590
00:28:59,640 --> 00:29:01,880
was that you had to get the rock
from the bottom of the river. 

591
00:29:01,880 --> 00:29:04,720
Kind of like the Waterman. 
Yeah, you had to jump off the 

592
00:29:04,720 --> 00:29:06,400
well we've talked. 
About a few 'cause I talked 

593
00:29:06,400 --> 00:29:09,120
about that race I did down in 
Tassie that started you had to 

594
00:29:09,200 --> 00:29:11,680
cut the use of sword to cut 
through the lot. 

595
00:29:11,680 --> 00:29:14,160
This is another one I remember 
starting where they look as we 

596
00:29:14,160 --> 00:29:16,640
had no idea you turned up and 
there's a bag full of rocks you 

597
00:29:16,640 --> 00:29:20,720
have to carry for the 1st 3K. 
This this makes things 

598
00:29:20,720 --> 00:29:22,120
interesting. 
Experiences. 

599
00:29:22,360 --> 00:29:25,360
Yep, just quickly. 
Did you know on Kunani over the 

600
00:29:25,360 --> 00:29:28,400
weekend in the 66K race at some 
of the aid sessions they were 

601
00:29:28,400 --> 00:29:31,560
giving them nips of whiskey? 
I hope I Well, I didn't know 

602
00:29:31,560 --> 00:29:33,640
'cause I didn't get out there, 
but yeah, I heard this. 

603
00:29:33,640 --> 00:29:34,440
Yeah. 
Amazing. 

604
00:29:34,440 --> 00:29:35,840
How many? 
I wonder how many took it? 

605
00:29:36,640 --> 00:29:38,480
Oh jeez, I don't know if I'd. 
Want to warm you up? 

606
00:29:38,480 --> 00:29:39,240
It was. 
Cold up there. 

607
00:29:39,240 --> 00:29:41,040
It would have been cold. 
I did 20. 

608
00:29:41,200 --> 00:29:43,720
Four where they were going it 
was 3 1/2 degrees up where you 

609
00:29:43,720 --> 00:29:47,440
passed at the at the pinnacle. 
So I reckon up further into the 

610
00:29:47,440 --> 00:29:48,920
bullshit would have been even 
colder. 

611
00:29:49,720 --> 00:29:51,800
We got sent some stuff. 
I love it when people send the 

612
00:29:51,800 --> 00:29:54,560
stuff that they've that's popped
up on their algorithms because, 

613
00:29:55,800 --> 00:29:57,760
and this bloke in particular, 
Matt's lying. 

614
00:29:57,880 --> 00:30:00,040
Yeah, but you know what? 
I don't have it, so we might 

615
00:30:00,040 --> 00:30:01,840
have to. 
Skip that one, that one. 

616
00:30:01,840 --> 00:30:03,400
Matt's lying. 
If you love your running. 

617
00:30:03,400 --> 00:30:06,320
This bloke does some great 
running parody stuff. 

618
00:30:06,640 --> 00:30:08,800
Running comedy stuff. 
But what about this one from 

619
00:30:08,800 --> 00:30:10,680
Track House? 
Well, it's going to be lucky 

620
00:30:10,680 --> 00:30:15,600
Dip, but Track House was 
training for a marathon. 

621
00:30:15,600 --> 00:30:18,040
Let's see. 
I'm a bit superstitious, but. 

622
00:30:18,240 --> 00:30:20,680
No, this is Matt's line. 
Gilliam levels I'm. 

623
00:30:20,920 --> 00:30:21,920
This is Matt's line. 
I'm a. 

624
00:30:21,960 --> 00:30:23,880
New PR supinate, nice to meet 
you. 

625
00:30:23,960 --> 00:30:26,960
Typically Mondays and Wednesdays
I'll start off by hitting 3 by 4

626
00:30:26,960 --> 00:30:29,720
Winnebago walkers, then 
instantly transition into a 

627
00:30:29,720 --> 00:30:31,640
three by 12 triangulated track 
start. 

628
00:30:31,640 --> 00:30:33,400
Intensive. 
At this point in our training 

629
00:30:33,400 --> 00:30:36,240
programme there's no time to 
ease into it with something like

630
00:30:36,240 --> 00:30:38,840
a delineated dash drill. 
Tuesdays and Thursdays I'll 

631
00:30:38,840 --> 00:30:41,840
crank out seven to Six Mile 
minutes at a lactose threshold 

632
00:30:41,840 --> 00:30:45,040
pace, followed by a long 
perspiratory unloading phase. 

633
00:30:45,080 --> 00:30:48,000
Gives my fibres a chance to 
start open out fluids and allows

634
00:30:48,000 --> 00:30:50,040
me to micromanage my 
convectional cycles. 

635
00:30:50,120 --> 00:30:52,320
I'm looking for some extra 
volume on the weekends. 

636
00:30:52,320 --> 00:30:55,120
I'll easily throw together some 
Far Folly 550 sets. 

637
00:30:55,520 --> 00:30:56,680
You get the idea. 
Having fun? 

638
00:30:56,680 --> 00:30:59,240
We'll share the whole thing. 
Having fun with terminology in 

639
00:30:59,240 --> 00:31:00,880
the world do. 
You know, anyone who's like this

640
00:31:01,120 --> 00:31:04,120
just loves throwing out all the 
technical terms the, you know, 

641
00:31:04,320 --> 00:31:07,240
even like the zone to like just 
always has to be do. 

642
00:31:07,280 --> 00:31:09,000
You know what? 
I don't have one of these. 

643
00:31:09,000 --> 00:31:11,240
I don't have AI, don't have one 
of these runners in my life 

644
00:31:11,240 --> 00:31:13,040
right now. 
You don't, No, I reckon we all 

645
00:31:13,040 --> 00:31:14,280
need. 
I'm just trying to think who 

646
00:31:14,280 --> 00:31:16,920
would be closest to that for me.
But we I reckon we all need one 

647
00:31:16,920 --> 00:31:19,560
of these. 
One ones good to have as long as

648
00:31:19,560 --> 00:31:21,840
you it's like. 
Up can tell you like everything 

649
00:31:21,840 --> 00:31:23,360
about the shoe. 
Balancing it out. 

650
00:31:23,360 --> 00:31:26,720
What rubber it is how it is? 
I'm probably that for some of my

651
00:31:26,720 --> 00:31:29,800
less experienced running mates 
with my limited knowledge, but 

652
00:31:29,800 --> 00:31:33,040
no this next one. 
This is the fact that the 

653
00:31:33,040 --> 00:31:36,400
caption of this one is that. 
Don't get here yourself. 

654
00:31:36,440 --> 00:31:39,160
I'm I'm off the ball today. 
You're still preparing. 

655
00:31:40,160 --> 00:31:41,400
No, no, no, you're gonna know 
it. 

656
00:31:41,400 --> 00:31:44,560
This this clip you're about here
is from Track House account on 

657
00:31:44,560 --> 00:31:46,720
Instagram. 
And the idea is that everybody, 

658
00:31:46,720 --> 00:31:49,200
no matter what age you are, you 
are still preparing for your 

659
00:31:49,200 --> 00:31:52,000
best marathon. 
What age do you peak as a 

660
00:31:52,000 --> 00:31:53,720
runner? 
Whether you're aiming for a new 

661
00:31:53,720 --> 00:31:57,800
5 kilometre time or gunning for 
Olympic gold, the latest date on

662
00:31:57,800 --> 00:32:00,600
when humans peak as endurance 
runners is fascinating. 

663
00:32:00,760 --> 00:32:04,880
Marathon great Eliud Kipchoge 
didn't run his official fastest 

664
00:32:04,880 --> 00:32:09,240
marathon until he was 37, which 
is already an indication that 

665
00:32:09,240 --> 00:32:11,640
you might be years away from 
your best form. 

666
00:32:11,800 --> 00:32:14,800
Studies have shown that your 
aerobic capacity doesn't peak 

667
00:32:14,800 --> 00:32:17,800
until around 30, and from there 
you will likely have to wait 

668
00:32:17,800 --> 00:32:20,920
until your experience in 
efficiency and pacing has 

669
00:32:21,000 --> 00:32:24,400
developed until you peak. 
The true answer is that you may 

670
00:32:24,400 --> 00:32:27,000
not peak as an endurance runner 
until you're 40. 

671
00:32:27,120 --> 00:32:30,160
The best estimate is that you 
will find your peak form between

672
00:32:30,160 --> 00:32:32,720
30 to 40. 
Some recreational runners 

673
00:32:32,720 --> 00:32:36,080
improve well into their 40s and 
50s, especially if they start 

674
00:32:36,080 --> 00:32:38,560
running later in life. 
British marathon runner 

675
00:32:38,560 --> 00:32:42,000
Priscilla Welch didn't begin 
seriously training until she was

676
00:32:42,000 --> 00:32:47,840
35, and she won the 1987 New 
York City Marathon at age 42. 

677
00:32:48,000 --> 00:32:51,680
Your best is yet to come, so why
aren't you running? 

678
00:32:52,120 --> 00:32:56,040
And and that, for most of our 
audience, is the truth. 

679
00:32:56,400 --> 00:32:58,760
Your PBS are still ahead of you,
100%. 

680
00:32:58,760 --> 00:33:00,920
Your PBS are still ahead of you.
Look. 

681
00:33:01,000 --> 00:33:03,200
We don't have science back in 
that that's that's something on 

682
00:33:03,200 --> 00:33:05,480
social media, but I think the 
premise of what they're talking 

683
00:33:05,480 --> 00:33:10,640
about is true. 
You can start late, Liam, you 

684
00:33:10,640 --> 00:33:13,200
got your goals. 
You're in your prime right now. 

685
00:33:13,280 --> 00:33:16,840
This is why I This is why I I 
heard you are in your prime, 

686
00:33:16,840 --> 00:33:20,200
ready to go. 
Yeah, at 40. 100% ready to go 

687
00:33:20,200 --> 00:33:22,320
for your PBS. 
It's only just starting. 

688
00:33:22,360 --> 00:33:26,480
I will. 
I had a conversation with a 

689
00:33:26,640 --> 00:33:30,880
mutual friend of ours yesterday 
who happens to be involved at 

690
00:33:30,880 --> 00:33:35,000
sport at a very late level. 
And we were having a giggle 

691
00:33:35,000 --> 00:33:38,160
because of the reel that you put
up during the week where Bonita 

692
00:33:38,160 --> 00:33:39,800
Willis basically crushed my sub 
three. 

693
00:33:39,840 --> 00:33:43,480
Our dreams crushed your dreams 
on day one of the training for 

694
00:33:43,480 --> 00:33:45,720
this year. 
For this year, Yeah, She said, 

695
00:33:45,720 --> 00:33:48,480
it's going to be very tough for 
me to go sub three at the Gold 

696
00:33:48,480 --> 00:33:50,680
Coast Marathon. 
And and your face in the 

697
00:33:50,680 --> 00:33:53,000
background of that video is 
something we need to talk about.

698
00:33:53,000 --> 00:33:55,520
A lot of people have commented 
the fact that as soon as Benita 

699
00:33:55,520 --> 00:33:57,440
started talking, you knew what 
was coming. 

700
00:33:57,440 --> 00:33:59,560
I knew what was coming and you 
were smiling away in the 

701
00:33:59,560 --> 00:34:01,600
background. 
That's the second time you've 

702
00:34:01,600 --> 00:34:03,520
hung me out to drive in front of
elite runners anyway. 

703
00:34:03,920 --> 00:34:06,720
But talking to this person who's
involved in elite sport at the 

704
00:34:06,720 --> 00:34:11,840
pointy end, he watched that clip
and he said he's like, mate, 

705
00:34:13,280 --> 00:34:17,639
that should just be fuel. 
That what Benita said, how 

706
00:34:17,639 --> 00:34:20,199
Courtney reacted, that should 
just be fuel, fuel fire. 

707
00:34:20,320 --> 00:34:23,239
And when you cross that finish 
line at Gold Coast in two hours 

708
00:34:23,239 --> 00:34:27,280
and 59 seconds, he's absolutely 
give them both the bird. 

709
00:34:28,800 --> 00:34:32,440
Wait, and maybe, maybe we don't 
know this, but maybe that is 

710
00:34:32,440 --> 00:34:37,360
Benita's tactic. 
Come in, come in nice and low. 

711
00:34:38,639 --> 00:34:41,159
Don't over promise, but over 
deliver. 

712
00:34:41,840 --> 00:34:44,800
She's playing chess well. 
I'm just here playing checkers. 

713
00:34:45,600 --> 00:34:47,440
You never know. 
You never know. 

714
00:34:47,920 --> 00:34:50,440
Now I'm not going to be. 
Now I can't trust anything she 

715
00:34:50,440 --> 00:34:51,440
says. 
You've ruined it now. 

716
00:34:51,440 --> 00:34:53,840
Quite. 
Well, that's she is being as 

717
00:34:53,840 --> 00:34:55,040
honest as they come. 
The amount? 

718
00:34:55,080 --> 00:34:57,920
Of people I've had to. 
I can't believe you've got 

719
00:34:57,920 --> 00:35:01,160
Benita Willis training you. 
I'm genuinely excited. 

720
00:35:01,520 --> 00:35:03,960
Yeah, well, remember, we were 
sitting around, standing around 

721
00:35:03,960 --> 00:35:06,640
the, we're down in Tassie, 
standing around the dinner table

722
00:35:07,320 --> 00:35:10,600
and you, you were just talking 
about a Bonita and everyone was 

723
00:35:10,600 --> 00:35:13,000
kind of listening to you. 
I think they were elite runners,

724
00:35:13,120 --> 00:35:14,320
right? 
And they were kind of listening 

725
00:35:14,320 --> 00:35:18,480
to you thinking, what is this? 
I'd said, what, what is this? 

726
00:35:18,480 --> 00:35:20,640
I had. 
Said some dumb running things in

727
00:35:20,720 --> 00:35:23,640
the not realising I was 
surrounded by like professional 

728
00:35:23,640 --> 00:35:26,000
runners basically. 
And then one of them clicked and

729
00:35:26,000 --> 00:35:28,760
went, it's, it's not Benita 
Willis training. 

730
00:35:28,760 --> 00:35:31,400
And then they just went all went
silent back. 

731
00:35:31,400 --> 00:35:34,160
From that point on, I think they
were like, we should take this 

732
00:35:34,160 --> 00:35:37,640
guy seriously. 
And then they saw me run Kinani 

733
00:35:37,640 --> 00:35:39,320
and they said maybe we shouldn't
take this guy. 

734
00:35:39,320 --> 00:35:40,600
Maybe we. 
Shouldn't take this here. 

735
00:35:41,000 --> 00:35:45,040
A big one is we we reached out 
to everyone who all the, the 

736
00:35:45,040 --> 00:35:47,320
everyone listening to us. 
What other podcasts? 

737
00:35:47,320 --> 00:35:49,520
Yeah, we just do they because 
we're interested. 

738
00:35:49,520 --> 00:35:51,040
Like is it other running 
podcasts? 

739
00:35:51,040 --> 00:35:54,600
Is it what it is now? 
Look, I've got there was no real

740
00:35:54,600 --> 00:35:57,680
consensus. 
It was all over the place. 

741
00:35:57,680 --> 00:36:02,200
It was a bit of Noah Lyles, some
Sprint stuff in there Diary of 

742
00:36:02,200 --> 00:36:03,560
the CEO. 
There was a yeah, a little bit 

743
00:36:03,560 --> 00:36:06,280
of Rogan, which is to be 
expected, a little bit of rich 

744
00:36:06,280 --> 00:36:11,120
role free, the free trial 
podcast, which is just lost his 

745
00:36:11,120 --> 00:36:13,760
name, Red Bull. 
American guy does free trial 

746
00:36:14,680 --> 00:36:17,040
Boulder boys which are run us 
out of Boulder. 

747
00:36:17,400 --> 00:36:19,920
What else was in there? 
There's a couple of Australian 

748
00:36:19,920 --> 00:36:22,520
run like for for the Dylan, 
Dylan Bowman, Dylan Bowman. 

749
00:36:22,560 --> 00:36:27,280
Yep, ultra runner. 
There was a couple around 

750
00:36:27,440 --> 00:36:29,080
surprisingly. 
I was thinking because there's 

751
00:36:29,080 --> 00:36:31,720
like in Australia, there's 
obviously some real core elite 

752
00:36:32,160 --> 00:36:34,880
running like for the inside 
running. 

753
00:36:34,880 --> 00:36:38,040
These are all like more geared. 
They talk quite high end 

754
00:36:38,040 --> 00:36:40,840
running. 
I was expecting to see a lot 

755
00:36:40,840 --> 00:36:43,600
more of them coming. 
There was obviously a few but it

756
00:36:43,600 --> 00:36:47,800
was really just a little. 
Dan does footy cheeky runkle 

757
00:36:47,800 --> 00:36:50,600
Have you a cheeky runkle I. 
Didn't know they did a podcast. 

758
00:36:50,800 --> 00:36:52,760
Yeah, so. 
And then there was one who 

759
00:36:52,760 --> 00:36:56,560
nearly hit my three on the head.
So B Don, 71. 

760
00:36:56,560 --> 00:36:59,720
You're a man. 
Very similar to my taste for 

761
00:36:59,720 --> 00:37:00,960
sure. 
But who, what's your, what are 

762
00:37:00,960 --> 00:37:02,480
you listening to at the moment, 
Liam? 

763
00:37:03,280 --> 00:37:07,680
I I roll through I like to dip 
my toe into the waters of 

764
00:37:07,680 --> 00:37:11,360
various different podcasts at 
times the three that I'm hitting

765
00:37:11,360 --> 00:37:14,320
with consistency, though I 
rarely miss an episode of Bill 

766
00:37:14,320 --> 00:37:16,440
Simmons. 
Bill Simmons, a massive. 

767
00:37:16,440 --> 00:37:18,320
I know a lot of people. 
A lot of people listen to that 

768
00:37:18,320 --> 00:37:20,760
one. 
And that is for those that don't

769
00:37:20,760 --> 00:37:24,720
know it, it's kind of just an 
All American sport type thing. 

770
00:37:24,720 --> 00:37:26,960
He talks a lot of NBA, he talks 
a lot of NFL. 

771
00:37:27,200 --> 00:37:29,720
The episodes I enjoy most with 
him is he does this thing a 

772
00:37:29,720 --> 00:37:31,760
couple of times a year called 
The Future of Everything, and he

773
00:37:31,760 --> 00:37:35,960
gets in one particular gentleman
whose name eludes me and they 

774
00:37:35,960 --> 00:37:38,800
basically make predictions about
things in the world of sport, 

775
00:37:38,800 --> 00:37:41,360
things in the world of politics,
things in the world of comedy. 

776
00:37:42,160 --> 00:37:44,480
It's great really. 
Missing episode of episode of 

777
00:37:44,480 --> 00:37:51,440
Bill Simmons. 
There's a Spotify podcast in New

778
00:37:51,440 --> 00:37:52,960
Zealand called The Morning 
Shift. 

779
00:37:53,000 --> 00:37:56,880
It's more like a radio show 
really, but it only exists on 

780
00:37:56,880 --> 00:38:00,560
streaming, it's not on radio. 
And these three Kiwi guys, they 

781
00:38:00,560 --> 00:38:01,880
talk a lot of New Zealand and 
stuff. 

782
00:38:01,880 --> 00:38:03,840
And what's this one called? 
The Morning Shift. 

783
00:38:03,840 --> 00:38:06,400
Oh, it is the morning. 
It's called the morning shift. 

784
00:38:06,680 --> 00:38:09,840
And if there's any Kiwis out 
there who listen to us, they 

785
00:38:09,840 --> 00:38:11,280
will. 
They will automatically know who

786
00:38:11,280 --> 00:38:16,000
these guys are. 
These guys are probably the cool

787
00:38:16,000 --> 00:38:18,520
Hamish and Andy of New Zealand, 
for lack of a bit of 

788
00:38:18,520 --> 00:38:21,160
description. 
The episodes aren't that long. 

789
00:38:21,160 --> 00:38:23,520
It's sort of half an hour to 40 
minutes maybe. 

790
00:38:23,920 --> 00:38:28,560
But and now we'll come back to 
this point with all those 

791
00:38:28,560 --> 00:38:30,920
comments that our audience have 
made about what they listen to. 

792
00:38:31,320 --> 00:38:33,840
It's just the energy in the 
chemistry amongst these three, 

793
00:38:34,000 --> 00:38:37,920
which if they're talking about 
the hacker being performed in 

794
00:38:37,920 --> 00:38:40,400
the New Zealand House of 
Parliament or they're talking 

795
00:38:40,400 --> 00:38:43,320
about a hypothetical they've 
seen on TikTok, or they're 

796
00:38:43,320 --> 00:38:47,360
talking about the All Blacks, 
the energy, the chemistry 

797
00:38:47,360 --> 00:38:50,000
amongst the three of them. 
It's just an easy thing to 

798
00:38:50,000 --> 00:38:51,480
listen to. 
OK, really enjoy it. 

799
00:38:51,600 --> 00:38:56,600
And the other one I'll throw out
there is Hamish and Andy I just 

800
00:38:56,680 --> 00:39:00,040
there, it's a weekly spot and 
those two. 

801
00:39:00,040 --> 00:39:02,360
Oh, everyone knows Hamish and. 
Andy yeah, I know, but they're 

802
00:39:02,360 --> 00:39:03,640
podcasts if you don't listen to 
it. 

803
00:39:03,880 --> 00:39:07,720
But it's just again, it comes 
back to it's the chemistry, 

804
00:39:07,960 --> 00:39:09,920
right? 
They can make talking about 

805
00:39:10,320 --> 00:39:14,360
their kids swimming lessons or 
talking about trying to get up 

806
00:39:14,360 --> 00:39:16,480
there because they only played 
before Collingwood, Carlton at 

807
00:39:16,480 --> 00:39:19,040
the MCG on a Friday night for 
the purposes of some English 

808
00:39:19,040 --> 00:39:22,840
bloke in anything can be 
entertaining because of the way 

809
00:39:22,840 --> 00:39:25,120
they talk about it. 
And what's this off off menu 

810
00:39:25,120 --> 00:39:26,760
one? 
Off menu one was on there as 

811
00:39:26,760 --> 00:39:29,520
well. 
It's it's an English, it's these

812
00:39:29,640 --> 00:39:32,720
two comedians who basically it's
more the premise of that that 

813
00:39:32,720 --> 00:39:34,080
draws me in. 
Basically they invite 

814
00:39:34,080 --> 00:39:38,400
celebrities in to run through 
their dream menu of a dinner 

815
00:39:38,400 --> 00:39:40,880
menu. 
So it's like it's starter, main 

816
00:39:41,480 --> 00:39:44,120
side dish, drink, dessert. 
It's great. 

817
00:39:44,760 --> 00:39:47,120
It's great. 
I I love English comedy. 

818
00:39:47,440 --> 00:39:48,880
You had me up to that one. 
I don't. 

819
00:39:48,880 --> 00:39:51,080
I don't think that one. 
I don't think you'd sell me into

820
00:39:51,080 --> 00:39:52,000
that one. 
Listening. 

821
00:39:52,000 --> 00:39:53,240
You know what? 
And that's what I haven't 

822
00:39:53,240 --> 00:39:54,640
recommended to Courtney. 
Perfect. 

823
00:39:54,640 --> 00:39:57,480
Because tell tell everybody What
if your 3 go TOS? 

824
00:39:57,480 --> 00:39:59,320
Well, you probably, it probably 
gives a lot about my 

825
00:39:59,320 --> 00:40:01,720
personality, Right? 
Well, obviously Rogan's one of 

826
00:40:01,720 --> 00:40:04,440
them. 
Apex Hunters. 

827
00:40:04,680 --> 00:40:06,640
Have you heard of Apex Hunters? 
I've heard of it. 

828
00:40:06,800 --> 00:40:10,800
These are so Scotty Pie. 
He was a well, he still is. 

829
00:40:10,800 --> 00:40:15,040
He still drives the endurance 
races in Supercars for, for Red 

830
00:40:15,040 --> 00:40:17,120
Bull Racing or 888 Racing. 
But what he's done, he's got 

831
00:40:17,120 --> 00:40:20,960
together with a mate and they 
talk about Supercars but also 

832
00:40:20,960 --> 00:40:22,880
talk about NASCAR and a range of
things. 

833
00:40:22,880 --> 00:40:27,000
But they've really in an 
industry that's so driven by 

834
00:40:27,000 --> 00:40:29,480
mainstream media, right, and has
been for a long time. 

835
00:40:29,480 --> 00:40:33,440
The TV stations own it. 
They've stepped just outside the

836
00:40:33,440 --> 00:40:36,880
box and they bring up the real 
issues. 

837
00:40:37,040 --> 00:40:39,800
They talk to the drivers and 
they don't hold anything back. 

838
00:40:39,800 --> 00:40:44,760
Now initially from understanding
they actually got a lot like to 

839
00:40:44,760 --> 00:40:48,880
the point of a couple of legal 
things have been got a lot of 

840
00:40:48,880 --> 00:40:50,840
pushback on it. 
Right, but. 

841
00:40:51,760 --> 00:40:54,120
With consistency and just 
keeping at it and believing 

842
00:40:54,120 --> 00:40:56,960
they've actually got over that 
hump and now they're just being,

843
00:40:56,960 --> 00:41:00,960
you know, they've got partners 
on board and if you're into any 

844
00:41:00,960 --> 00:41:02,600
type of motor racing, but 
they're just one of those easy 

845
00:41:02,600 --> 00:41:06,000
listening, easy listeners to. 
But the other day they had on 

846
00:41:06,640 --> 00:41:09,040
Shoreham Partners, they just 
bought a stake. 

847
00:41:09,080 --> 00:41:14,640
Yeah, they just bought a stake 
in the Red Bull Racing, Red Bull

848
00:41:14,640 --> 00:41:18,760
and Paul Racing team. 
And the way they would, the 

849
00:41:18,840 --> 00:41:22,200
information they were giving out
about how they do deals, how 

850
00:41:22,200 --> 00:41:25,880
they, you know, what they come 
up against in their industry of 

851
00:41:25,880 --> 00:41:27,720
finance, but also in the car 
industry. 

852
00:41:28,600 --> 00:41:30,960
This is stuff behind the scenes,
stuff you never hear. 

853
00:41:31,280 --> 00:41:33,960
Does Earl Evans worked? 
Does Earl Evans is the big boss 

854
00:41:33,960 --> 00:41:35,640
of Shrum part? 
Does he run by any chance? 

855
00:41:36,680 --> 00:41:38,720
Any chance no me getting there 
getting? 

856
00:41:38,760 --> 00:41:40,040
On though, you want to jump in 
here. 

857
00:41:40,120 --> 00:41:41,080
Yeah, don't know. 
Don't know. 

858
00:41:41,120 --> 00:41:42,560
He looks after the surf. 
Life saving. 

859
00:41:42,560 --> 00:41:45,080
Oh yeah. 
Huge, huge supporter and yeah, 

860
00:41:45,080 --> 00:41:47,000
and. 
Then the third one I've I've we 

861
00:41:47,000 --> 00:41:49,200
spoke about the most down at F1 
with them the other week is 

862
00:41:49,200 --> 00:41:51,520
Alpha blokes. 
But I know that's like when I'm 

863
00:41:51,520 --> 00:41:54,320
driving to the spit for my 
Tuesday run, just like we drop 

864
00:41:54,360 --> 00:41:57,040
our episode on a Saturday, like 
you know, it'll always be ready 

865
00:41:57,040 --> 00:41:59,400
on a Saturday morning. 
They always drop an episode 

866
00:41:59,400 --> 00:42:02,080
Tuesday morning. 
I get in the car, go to 711 to 

867
00:42:02,080 --> 00:42:04,760
get a coffee and and in that 
half an hour, that's my 

868
00:42:04,760 --> 00:42:06,440
listening. 
And the key and so it's. 

869
00:42:06,680 --> 00:42:07,920
Consistency and knowing what's 
coming. 

870
00:42:07,920 --> 00:42:11,320
That's it, that word you just 
use then consistency, right? 

871
00:42:11,600 --> 00:42:16,400
And I think when I look at the 
episodes and the podcasts that 

872
00:42:16,400 --> 00:42:21,080
people have said they've enjoyed
listening here, it's it all 

873
00:42:21,080 --> 00:42:25,000
comes back to people. 
Just I don't I, my personal 

874
00:42:25,000 --> 00:42:29,600
opinion was people put podcasts 
in because they want to be 

875
00:42:30,400 --> 00:42:33,160
entertained, but they also want 
to feel like they're a part of 

876
00:42:33,200 --> 00:42:35,840
intimate medium, not to get too 
technical. 

877
00:42:35,840 --> 00:42:38,600
And I work in radio and radio is
a very intimate medium as well 

878
00:42:38,600 --> 00:42:40,800
because it's immediate different
TV. 

879
00:42:40,800 --> 00:42:42,120
We are sitting in one of my 
spare bedroom. 

880
00:42:42,120 --> 00:42:43,800
We're literally. 
In your spare bedroom, but I 

881
00:42:43,800 --> 00:42:45,920
think. 
And what I enjoy about what 

882
00:42:45,920 --> 00:42:48,000
we're doing and some of the 
feedback I've got about what 

883
00:42:48,000 --> 00:42:52,240
we're doing is that it, it 
doesn't sound like some manager 

884
00:42:52,240 --> 00:42:53,600
somewhere has gone. 
All right. 

885
00:42:53,600 --> 00:42:55,800
Well, let's see if we can create
a podcast about running. 

886
00:42:55,800 --> 00:42:58,080
Why don't we only get a guy who 
knows a bit about radio? 

887
00:42:59,000 --> 00:43:01,440
We'll grab that Liam bloke from 
Triple M and then we'll go and 

888
00:43:01,480 --> 00:43:04,120
probably need someone who's like
an elite or an expert on it. 

889
00:43:04,240 --> 00:43:06,480
Oh, let's go. 
And Courtney Atkinson. 

890
00:43:06,960 --> 00:43:10,600
All right, you too, you're going
to do a podcast and when it 

891
00:43:10,600 --> 00:43:12,600
doesn't sound like we've been 
put together in a lab, right? 

892
00:43:12,600 --> 00:43:14,200
You and I were friends before 
this. 

893
00:43:14,200 --> 00:43:16,680
We were running together before 
this and we're just extending 

894
00:43:16,680 --> 00:43:19,560
the conversations that we would 
have on the trail into your 

895
00:43:19,560 --> 00:43:21,960
spare room as it is. 
But what's interesting is and 

896
00:43:21,960 --> 00:43:23,280
this. 
Is what we're talking about how 

897
00:43:23,280 --> 00:43:26,160
this all came about we started 
at the studio, right? 

898
00:43:26,160 --> 00:43:27,880
Yeah. 
And I said, no, let's just come 

899
00:43:27,880 --> 00:43:31,400
home for for the the sake of 
just it. 

900
00:43:31,400 --> 00:43:32,800
It can. 
Be just at home it. 

901
00:43:32,800 --> 00:43:35,520
Can be it's more and it's more 
I'd rather you come to the house

902
00:43:35,520 --> 00:43:37,120
and like, you know, we can hang 
out and whatever. 

903
00:43:37,120 --> 00:43:42,000
So it's it is, it's great. 
Yeah, that's all I've got. 

904
00:43:42,000 --> 00:43:44,160
To say thank you for. 
Everybody sharing those podcasts

905
00:43:44,160 --> 00:43:46,760
though, because I think and 
Addsie Gordon who says this is 

906
00:43:46,760 --> 00:43:49,840
the only podcast you listen to 
Very, very smart mate. 

907
00:43:49,840 --> 00:43:52,120
Very sharp by you. 
Very, very sharp by you. 

908
00:43:52,400 --> 00:43:54,240
You received a text quotes. 
I did. 

909
00:43:55,480 --> 00:43:58,640
Mate Brett down in Sydney 
talking about the Sydney 

910
00:43:58,680 --> 00:44:01,960
Marathon and talking about do 
you know how much they've 

911
00:44:02,280 --> 00:44:05,640
announced they're giving the 
male, not male, sorry, male and 

912
00:44:05,640 --> 00:44:09,280
female top five Australians. 
So this is a for prize money. 

913
00:44:09,600 --> 00:44:13,440
So this is above the race 
winning prize money. 

914
00:44:13,480 --> 00:44:16,880
So this is just for the 
Australians and it's over and 

915
00:44:16,880 --> 00:44:21,040
above what they've got for prize
money on offer for the Sydney 

916
00:44:21,040 --> 00:44:22,680
Marathon. 
So this is year one I and I 

917
00:44:22,680 --> 00:44:24,240
deliberately. 
Didn't read this because I saw 

918
00:44:24,240 --> 00:44:26,120
it was on the run sheet. 
What? 

919
00:44:26,120 --> 00:44:27,320
Well, what do you reckon the 
1st? 

920
00:44:27,320 --> 00:44:31,600
Australian male would would that
be offering on top of I'm gonna 

921
00:44:31,600 --> 00:44:34,480
show my working for a. 
Second, because we did this with

922
00:44:34,480 --> 00:44:37,520
Elliot Kipchoge a couple of 
weeks back and we I hypothesise 

923
00:44:37,520 --> 00:44:39,920
that he was earning $1,000,000 
by coming down to run Sydney 

924
00:44:39,920 --> 00:44:41,800
Marathon with everything 
included. 

925
00:44:41,800 --> 00:44:43,640
So Sydney Marathon first year as
a major. 

926
00:44:43,640 --> 00:44:46,080
Do you know what the the 
straight up winner of the race 

927
00:44:46,080 --> 00:44:48,080
gets by any chance? 
Do you think I would? 

928
00:44:48,080 --> 00:44:49,920
Liam No. 
That's a silly question, so I 

929
00:44:49,920 --> 00:44:52,520
should have. 
Looked up for myself first. 

930
00:44:52,520 --> 00:44:55,640
Australian separate to the prize
money. 

931
00:44:55,760 --> 00:44:59,200
You're a major marathon. 
You're trying to incentivize 

932
00:44:59,200 --> 00:45:02,720
your local athletes to be 
present and participate. 

933
00:45:03,080 --> 00:45:04,760
You want to lure them with the 
carrot. 

934
00:45:05,600 --> 00:45:09,320
I would say you'd need to be 
handing the first Aussie across 

935
00:45:09,320 --> 00:45:12,480
the line in the men's and 
women's races a $20,000 cheque. 

936
00:45:15,000 --> 00:45:18,520
You're low balling 30,000. 
Is what they're going to give. 

937
00:45:18,520 --> 00:45:21,360
To the winners, the Aussie 
winners, the first placed 

938
00:45:21,360 --> 00:45:24,440
Aussies. 
Yes, 30 grand, good 30 grand. 

939
00:45:24,440 --> 00:45:26,960
Good day out if you can do. 
That and and, and quite deep 

940
00:45:26,960 --> 00:45:30,240
between the top five. 
Well, this is this is secondary 

941
00:45:30,240 --> 00:45:35,800
information, but 30201052.5 S 
total and that's male, female. 

942
00:45:35,800 --> 00:45:41,040
OK, so a total of 135 Ki looked 
at this initially and when I 

943
00:45:41,040 --> 00:45:44,120
first looked at it, I went, you 
know, it's good, but it's also 

944
00:45:44,120 --> 00:45:45,880
low. 
But then I didn't, I didn't take

945
00:45:45,880 --> 00:45:50,960
into account this is on top of 
what the race is offering. 

946
00:45:51,920 --> 00:45:54,200
Yeah, this is actually I see. 
Actually also. 

947
00:45:54,200 --> 00:45:56,680
Mentioned Ben Saint Lawrence is 
in charge of the Elite Athlete 

948
00:45:56,680 --> 00:46:00,360
programme, so maybe we can get 
some more info out of Benny. 

949
00:46:02,880 --> 00:46:07,600
Benny on this I'm doing a quick.
Google to see if I can. 

950
00:46:07,600 --> 00:46:10,320
Figure out what the. 1st place 
winner of the marathon actually 

951
00:46:10,320 --> 00:46:13,680
gets yeah 'cause. 
When I just typed what is it 

952
00:46:13,680 --> 00:46:15,080
where? 
The Gold Coast Marathon get. 

953
00:46:15,560 --> 00:46:20,600
Out of curiosity, I've I've got 
that one up there. 15,000. 

954
00:46:21,440 --> 00:46:24,280
And 5000 bonus if they break the
record, I don't know if that's 

955
00:46:24,280 --> 00:46:26,520
the issue, is that this year, 
that was last year, that was 

956
00:46:26,520 --> 00:46:28,240
2004. 
OK. 

957
00:46:30,840 --> 00:46:32,480
Yeah, well, look. 
I think that's the, that's the 

958
00:46:32,480 --> 00:46:33,440
first. 
Time finishes. 

959
00:46:33,440 --> 00:46:36,200
Regardless of times and 
nationality, hey, I'd want to do

960
00:46:36,200 --> 00:46:40,240
a spot check on this as I 
usually do because I just typed 

961
00:46:40,240 --> 00:46:43,400
in the Sydney Marathon. 
What surprise money and it did 

962
00:46:43,400 --> 00:46:46,880
actually pump out them that that
prize pool. 

963
00:46:47,400 --> 00:46:49,360
OK. 
Well, look. 

964
00:46:50,040 --> 00:46:52,600
I like. 
Right in if you know. 

965
00:46:52,600 --> 00:46:54,160
If anybody knows the answer to 
this or. 

966
00:46:54,160 --> 00:46:56,560
Can pull back the curtain for 
us, we'd love to hear about it I

967
00:46:56,560 --> 00:47:00,000
like the idea that the the 
Sydney, the first Aussie major 

968
00:47:00,160 --> 00:47:04,960
has found a way to incentivize 
the. 

969
00:47:04,960 --> 00:47:07,880
Local athletes. 
To be a part of it this year 

970
00:47:09,360 --> 00:47:11,880
because by offering this sort of
money because look, 10 grand to 

971
00:47:11,880 --> 00:47:13,880
get on, you know if you're 
finishing on the podium, at 

972
00:47:13,880 --> 00:47:15,920
worst you're walking away with 
the 10 grand in your pocket. 

973
00:47:16,160 --> 00:47:17,520
Yeah. 
So that I just I just I saw. 

974
00:47:17,560 --> 00:47:21,080
The Here's the press report or 
press release. 

975
00:47:21,080 --> 00:47:24,520
It is a guaranteed for 
Australian, Australian elite 

976
00:47:24,520 --> 00:47:29,240
athlete programme. 
So that's on top of, but they 

977
00:47:29,240 --> 00:47:33,960
don't, interestingly, they don't
announce, they're not putting. 

978
00:47:33,960 --> 00:47:36,920
Up what the actual proper? 
Prize pool is so prize money at 

979
00:47:36,920 --> 00:47:39,040
the Melbourne Marathon. 
Last year, first place took home

980
00:47:39,040 --> 00:47:41,520
$25,000. 
That's not Australian specific, 

981
00:47:41,520 --> 00:47:45,240
that's just first took home 25, 
second took home 10 and 3rd 

982
00:47:45,240 --> 00:47:48,040
place took home 5. 
Right, OK. 

983
00:47:48,480 --> 00:47:51,400
One just one to look into it or 
if someone knows the exact 

984
00:47:51,400 --> 00:47:53,200
answers. 
Again, not something I'm going 

985
00:47:53,200 --> 00:47:54,600
to have. 
To worry about that prize money 

986
00:47:54,600 --> 00:47:56,560
of America, Well, it was when I 
wrote, when I. 

987
00:47:56,560 --> 00:47:58,960
Thought about that because where
we've been talking about it's 

988
00:47:58,960 --> 00:48:00,800
interesting, I think people 
would be interested, but it 

989
00:48:00,800 --> 00:48:04,400
comes back to that idea of, you 
know, it's only going to affect 

990
00:48:04,640 --> 00:48:09,600
.001% of that field. 
So can I talk to you about? 

991
00:48:09,600 --> 00:48:11,200
Recovery, please. 
You can. 

992
00:48:11,600 --> 00:48:14,760
Yeah, of course you can, Leah. 
I have had DOMS. 

993
00:48:15,920 --> 00:48:17,400
What is it delayed? 
Onset Muscle. 

994
00:48:17,400 --> 00:48:20,320
Soreness correct in the biggest.
Way possible this. 

995
00:48:20,320 --> 00:48:24,200
Week. 
How do you think in? 

996
00:48:24,200 --> 00:48:26,600
Hindsight, I should have been 
spending the last seven days 

997
00:48:26,600 --> 00:48:30,880
recovering. 
What would you have done if 

998
00:48:30,880 --> 00:48:34,120
you'd? 
Of and come out of a race where 

999
00:48:34,840 --> 00:48:36,640
The thing is, you can't avoid. 
Dorms. 

1000
00:48:36,800 --> 00:48:40,840
No that like so there's nothing 
you can do to avoid that. 

1001
00:48:40,840 --> 00:48:44,040
You've run downhill hard. 
Yeah, you're going to get sore 

1002
00:48:44,040 --> 00:48:46,640
even if you run like for more 
local people, if you run bridge 

1003
00:48:46,640 --> 00:48:49,520
to Brisbane, Yep, you got to 
start on when you go up the 

1004
00:48:49,520 --> 00:48:53,080
bridge and then you do that Ki 
think it's about 1.3 K down the 

1005
00:48:53,080 --> 00:48:56,080
bridge that will create you will
be sore from that race. 

1006
00:48:56,080 --> 00:48:59,600
That was always one of the most 
sore races I'd come out of and 

1007
00:48:59,600 --> 00:49:03,200
I'd try and run. 
It was 10/12 K back in the older

1008
00:49:03,200 --> 00:49:07,440
days, 10K and running that hard 
trying to run that for me, like 

1009
00:49:07,440 --> 00:49:10,440
I'd always try and break, go 
through 10K under 30 minutes. 

1010
00:49:11,520 --> 00:49:14,480
I would pull up worse from that 
race than I would from any 

1011
00:49:14,480 --> 00:49:18,360
triathlon, any other run race 
because of that downhill and it 

1012
00:49:18,360 --> 00:49:19,400
would. 
So it would give you the same 

1013
00:49:19,400 --> 00:49:22,240
sensation. 
If you run city to surf I would 

1014
00:49:22,240 --> 00:49:23,840
pull up worse. 
From Bridge to Brisbane than I 

1015
00:49:23,840 --> 00:49:26,240
would City to Surf really well. 
City to Surf doesn't. 

1016
00:49:26,240 --> 00:49:28,800
Yes it has. 
It has that hard finish at the 

1017
00:49:28,800 --> 00:49:31,200
end, but you always, you're 
fresh when you run down the 

1018
00:49:31,200 --> 00:49:34,800
first hill at Bridge to 
Brisbane, so you fly down there 

1019
00:49:34,800 --> 00:49:36,440
as quick as you can. 
I think once you get a bit 

1020
00:49:36,440 --> 00:49:39,560
tighter, you manage yourself on 
the downhills a little bit like 

1021
00:49:39,560 --> 00:49:41,360
when you were running on the 
weekend and you're running like 

1022
00:49:41,360 --> 00:49:45,720
1000 metre downhill, like you're
losing 1000 metres in vert going

1023
00:49:45,720 --> 00:49:48,880
downhill. 
You're you're kind of needing to

1024
00:49:48,880 --> 00:49:51,040
nearly hold yourself back and 
sometimes like you're not fresh 

1025
00:49:51,040 --> 00:49:52,600
enough just to bomb down the 
whole thing. 

1026
00:49:53,080 --> 00:49:54,640
That's what really kills your 
legs. 

1027
00:49:54,640 --> 00:49:58,360
And the only way you can get 
ready for that is to go out and 

1028
00:49:58,720 --> 00:50:01,160
have that happen to you in 
training enough that your legs 

1029
00:50:01,160 --> 00:50:04,880
are getting stronger. 
Yeah, I do believe like riding 

1030
00:50:04,880 --> 00:50:09,440
bikes and having, you know, like
quads conditioned riding bikes 

1031
00:50:09,440 --> 00:50:12,080
can also help that. 
I never seem to get a sore when 

1032
00:50:12,080 --> 00:50:14,400
I was doing multiple sports, 
right? 

1033
00:50:14,400 --> 00:50:19,040
When I'm only running, I get a 
lot sorer, but to go back to the

1034
00:50:19,240 --> 00:50:21,600
original. 
So that's on DOMS and downhill 

1035
00:50:21,600 --> 00:50:23,720
running. 
To go back to your original 

1036
00:50:23,720 --> 00:50:25,600
question around what could you 
do to do that? 

1037
00:50:25,600 --> 00:50:28,200
I think the first thing you need
to do is keep moving. 

1038
00:50:28,200 --> 00:50:31,160
So even when it's sore, you need
to get those muscles moving so 

1039
00:50:31,200 --> 00:50:32,840
that you can do that through 
just going for a walk. 

1040
00:50:32,840 --> 00:50:34,440
You know, you probably don't 
want to go out and run. 

1041
00:50:34,440 --> 00:50:38,000
It can be a slow jog, walk, 
massage, all those things you'd 

1042
00:50:38,160 --> 00:50:42,600
probably already talked about. 
In that case, you have got it's,

1043
00:50:42,720 --> 00:50:48,040
it's like not bruising so much, 
but trauma, your muscles have 

1044
00:50:48,040 --> 00:50:49,680
trauma. 
So this is where I probably 

1045
00:50:49,680 --> 00:50:54,000
would go an ice bath, ice baths,
hot baths, anything to release 

1046
00:50:54,000 --> 00:50:56,200
those muscles, you know, could 
make a difference. 

1047
00:50:56,200 --> 00:50:58,360
That's the one time I'd probably
be like, I probably do would 

1048
00:50:58,360 --> 00:51:02,560
jump in an ice bath after that 
because it's trauma versus just 

1049
00:51:02,560 --> 00:51:05,200
pure normal recovery. 
So they're the things I'd be 

1050
00:51:05,200 --> 00:51:09,080
doing. 
I have been, I've been kept, 

1051
00:51:09,080 --> 00:51:11,600
I've kept moving. 
I've been, you know, walking as 

1052
00:51:11,600 --> 00:51:14,120
much as I can. 
Just you know, in my day to day.

1053
00:51:15,000 --> 00:51:17,560
I have been on the foam roller a
bit. 

1054
00:51:17,560 --> 00:51:21,040
I haven't, it's been too sore on
my quads to get the foam roller 

1055
00:51:21,040 --> 00:51:24,000
onto it, but I've been using the
foam roller around the back of 

1056
00:51:24,000 --> 00:51:26,400
the calves and around the 
Achilles stuff, which has been 

1057
00:51:26,400 --> 00:51:27,960
great. 
Well, you got to be careful with

1058
00:51:27,960 --> 00:51:29,880
the deeps. 
So if you feel like we said the 

1059
00:51:29,880 --> 00:51:33,200
muscles have got trauma, you 
don't want to overdo going in 

1060
00:51:33,200 --> 00:51:35,560
with the foam roller. 
That's that's another mistake. 

1061
00:51:35,560 --> 00:51:38,800
Just in general, I think 
injuries like from my 

1062
00:51:38,800 --> 00:51:42,160
experience, like something sore,
so you get like you get a muscle

1063
00:51:42,160 --> 00:51:44,400
ball or something into it and 
you just overdo it. 

1064
00:51:44,400 --> 00:51:47,080
And what you actually do is 
you're trying to release it, but

1065
00:51:47,080 --> 00:51:50,200
you inevitably just make it 
worse because it just gets 

1066
00:51:50,200 --> 00:51:53,440
aggravated and inflamed. 
And the other thing I did. 

1067
00:51:53,720 --> 00:51:58,760
Which I wanted to I've meant to 
do again this weekend because I 

1068
00:51:58,760 --> 00:52:01,320
don't think I'm going to be able
to run this weekend still like I

1069
00:52:01,320 --> 00:52:04,720
might maybe a light jog, but 
he's I jumped on the exercise 

1070
00:52:04,720 --> 00:52:09,120
bike at the gym for half hour 
and just, but not even no 

1071
00:52:09,120 --> 00:52:13,400
attempt to, you know, get the 
RPMS up over whatever just 

1072
00:52:13,400 --> 00:52:15,600
spinning movement. 
Movement's a key. 

1073
00:52:15,920 --> 00:52:19,960
I said to you too, I don't think
it's a the fact you felt like 

1074
00:52:19,960 --> 00:52:21,800
that and the fact you've 
recovered from that. 

1075
00:52:22,040 --> 00:52:25,720
If you recover properly from 
that, think how strong I I 

1076
00:52:25,720 --> 00:52:28,040
reckon it was a great run to do 
in that way. 

1077
00:52:28,520 --> 00:52:31,280
And now you've got a bit of 
recovery then to lead into the 

1078
00:52:31,280 --> 00:52:33,840
marathon training of the 12. 
I think that's yeah. 

1079
00:52:33,880 --> 00:52:36,840
Like if you can recover and you 
we don't want, Benny has already

1080
00:52:36,840 --> 00:52:38,760
said this. 
You want to have that fresh week

1081
00:52:38,760 --> 00:52:43,640
before you get into the block. 
I think having that real smack 

1082
00:52:43,640 --> 00:52:47,360
out and you've had that DOMS is 
only going to be beneficial if 

1083
00:52:47,360 --> 00:52:49,320
you let yourself recover 
properly from it, which I'm 

1084
00:52:49,360 --> 00:52:52,200
going to because as I said for. 
Those who've missed it, I have 

1085
00:52:52,200 --> 00:52:55,080
now taken out my running run 
decision making brain. 

1086
00:52:55,080 --> 00:52:56,360
It's gone. 
I've it is. 

1087
00:52:56,360 --> 00:52:58,040
I've chopped out that part of my
brain. 

1088
00:52:58,040 --> 00:53:00,560
I'm making no more decisions 
about my own running for the 

1089
00:53:00,560 --> 00:53:02,600
next 12 weeks. 
Benita Willis will be making 

1090
00:53:02,600 --> 00:53:05,960
every running decision for me 
quickly though because I sent a 

1091
00:53:05,960 --> 00:53:10,160
message on the morning of Kanani
to a mate Brady who was up here 

1092
00:53:10,160 --> 00:53:13,720
with us on the Goldie and we 
went for a run around the ring. 

1093
00:53:13,720 --> 00:53:15,920
I told you about that. 
I tried it out the S Lab Genesis

1094
00:53:15,920 --> 00:53:18,160
shoes for the first time because
I wanted to run them in. 

1095
00:53:19,200 --> 00:53:21,560
He sent me a message on the 
morning of Kanani and just said 

1096
00:53:22,400 --> 00:53:24,600
you might. 
And we we went out and did a 17K

1097
00:53:24,600 --> 00:53:26,640
run with about 600 metres 
elevation in it. 

1098
00:53:26,640 --> 00:53:31,160
He came out and said to me that 
run might come back to bite you 

1099
00:53:31,320 --> 00:53:34,680
the morning of Kanani and I 
jokingly said oh what do you 

1100
00:53:34,680 --> 00:53:36,280
mean? 
It's like cramming for exam is 

1101
00:53:36,280 --> 00:53:36,680
it? 
Does it? 

1102
00:53:37,200 --> 00:53:42,680
Do you think a week prior to 
Kanani that sort of run 17 KS at

1103
00:53:42,680 --> 00:53:45,800
600 metres elevation would have 
could? 

1104
00:53:45,800 --> 00:53:48,760
Have been detrimental. 
Potentially you'd been doing a 

1105
00:53:48,760 --> 00:53:50,640
few. 
Of them, it wasn't like it was 

1106
00:53:50,640 --> 00:53:52,160
your first. 
No, no, no, it wasn't new 

1107
00:53:52,160 --> 00:53:53,840
territory. 
I mean the the it's a loaded 

1108
00:53:53,840 --> 00:53:56,160
question. 
In the sense of it could be 

1109
00:53:56,160 --> 00:53:59,080
detrimental if you'd been 
running 10K only a week on the 

1110
00:53:59,080 --> 00:54:02,440
flats and then you went out and 
like, what you're feeling now 

1111
00:54:02,440 --> 00:54:05,120
after doing. 
Because Kanani was a completely 

1112
00:54:05,120 --> 00:54:08,480
different experience, right? 
Yeah. 1000 metres, you know, 

1113
00:54:08,480 --> 00:54:10,960
like longer than 1000, you know,
up the mountain. 

1114
00:54:11,040 --> 00:54:14,080
Yeah, you hadn't. 
Trained for that, no. 

1115
00:54:14,080 --> 00:54:16,280
So you that and that. 
And now this is. 

1116
00:54:16,280 --> 00:54:18,640
Key. 
That's how your body then feels 

1117
00:54:18,640 --> 00:54:20,000
after you haven't trained for 
something. 

1118
00:54:20,400 --> 00:54:23,200
You'd progressively kind of, 
you'd done some trial runs. 

1119
00:54:23,200 --> 00:54:25,040
You'd progressively got to that 
17 K. 

1120
00:54:25,040 --> 00:54:27,520
So like, yeah, you need to 
recover from that, but I don't 

1121
00:54:27,520 --> 00:54:29,280
think you'd be absolutely 
detrimental. 

1122
00:54:29,280 --> 00:54:31,360
One week out, you had seven days
to recover. 

1123
00:54:31,360 --> 00:54:33,440
And it wasn't like you went out 
and just flogged yourself. 

1124
00:54:33,440 --> 00:54:34,920
No, no, we took it easy. 
But I think it's a. 

1125
00:54:34,920 --> 00:54:36,160
Good. 
It's a good guide. 

1126
00:54:36,160 --> 00:54:38,880
For anyone listening across any 
distance, it doesn't have to be 

1127
00:54:38,880 --> 00:54:43,440
about downhill running. 
Is that if you go out and expose

1128
00:54:43,440 --> 00:54:47,120
your body to something that it 
hasn't done, like I did over 

1129
00:54:47,160 --> 00:54:49,880
gearing a bike? 
Yes, when the floods were on 

1130
00:54:51,080 --> 00:54:52,520
your. 
Body is going to. 

1131
00:54:52,520 --> 00:54:55,920
React in a way where it goes, oh
shit, what have I done to 

1132
00:54:55,920 --> 00:54:58,560
myself? 
And if you don't listen to that,

1133
00:54:58,920 --> 00:55:02,320
cause yourself issues, whether 
that's I can't run as quick or I

1134
00:55:02,320 --> 00:55:04,080
get injured. 
It's not like trying. 

1135
00:55:04,080 --> 00:55:06,840
It's not. 
Like a year 12 exams where you 

1136
00:55:06,840 --> 00:55:10,160
can't cram last minute and get 
something out of it. 

1137
00:55:10,160 --> 00:55:14,320
You, you better to go in under 
prepared and fail the test 100% 

1138
00:55:14,320 --> 00:55:16,880
and I think we're going to. 
Find out a lot about this idea 

1139
00:55:16,880 --> 00:55:18,280
of probably. 
I don't think we'll be calling 

1140
00:55:18,280 --> 00:55:22,200
it cramming, but this idea of in
the next 12 weeks, when you go 

1141
00:55:22,200 --> 00:55:27,880
through this with Benita, what 
you know how to how to react 

1142
00:55:27,880 --> 00:55:30,720
when things happen. 
Yes, I miss a run. 

1143
00:55:31,600 --> 00:55:33,560
How should I? 
I've got a, I've got a niggle. 

1144
00:55:33,560 --> 00:55:35,080
You know. 
Like, how should I adapt to 

1145
00:55:35,080 --> 00:55:36,720
that? 
I'm not hitting the pace, yes. 

1146
00:55:36,720 --> 00:55:38,160
And then? 
Also, I haven't hit. 

1147
00:55:38,280 --> 00:55:41,680
Probably what I was prepared or 
like the sessions that I was 

1148
00:55:41,680 --> 00:55:44,040
going to do. 
How do I react to that? 

1149
00:55:44,040 --> 00:55:45,560
Now that's coming. 
So we're not gonna, that's 

1150
00:55:45,560 --> 00:55:46,240
coming. 
We're not gonna. 

1151
00:55:46,240 --> 00:55:47,960
I know, I'm not gonna say, I 
know you're not running, but 

1152
00:55:47,960 --> 00:55:48,720
how's the? 
Injury. 

1153
00:55:48,840 --> 00:55:50,480
So I've. 
Yeah, I mean. 

1154
00:55:50,480 --> 00:55:53,880
I've been doing what the, what 
the specialists are telling me. 

1155
00:55:54,360 --> 00:55:56,280
I've got plenty of people 
looking after me and giving me 

1156
00:55:56,280 --> 00:55:57,960
info. 
So it's all, it's all 

1157
00:55:57,960 --> 00:56:00,400
progressing. 
I've been on crutches when I'm 

1158
00:56:00,400 --> 00:56:02,760
out of the house as much as 
possible around the house, kind 

1159
00:56:02,760 --> 00:56:04,480
of tiptoeing around a little 
bit. 

1160
00:56:04,760 --> 00:56:08,120
I've got in the lake and had a 
few swims, all right, just in 

1161
00:56:08,120 --> 00:56:10,160
the past few days. 
So I took 10 days completely off

1162
00:56:10,160 --> 00:56:12,080
and just forgot about 
everything. 

1163
00:56:12,080 --> 00:56:14,160
Yeah. 
No exercise getting back in 

1164
00:56:14,160 --> 00:56:15,920
swimming. 
I'll be able to get back into 

1165
00:56:15,920 --> 00:56:19,720
some light like light riding in 
a a couple of weeks. 

1166
00:56:19,720 --> 00:56:21,640
It's not done. 
A number on it have next week. 

1167
00:56:21,640 --> 00:56:25,560
Yeah, but I'm. 
Confident I'll get back and I. 

1168
00:56:25,880 --> 00:56:28,200
Will be back running in. 
No time and love it. 

1169
00:56:28,200 --> 00:56:29,840
Having the next scene. 
Love it. 

1170
00:56:29,840 --> 00:56:31,840
You know the invite's gonna be. 
Sydney Marathon's listening to 

1171
00:56:31,840 --> 00:56:34,000
this and going, oh jeez, we 
better get Courtney down. 

1172
00:56:34,000 --> 00:56:35,880
I am, I am going to run a 
marathon. 

1173
00:56:35,880 --> 00:56:38,000
Here we go. 
I haven't I haven't lost the the

1174
00:56:38,000 --> 00:56:39,240
motivation. 
Good. 

1175
00:56:39,800 --> 00:56:41,600
Like it's not like gold coastal 
bus. 

1176
00:56:41,600 --> 00:56:43,640
I have not lost the motivation 
to run a marathon. 

1177
00:56:43,640 --> 00:56:47,280
I still want to do it. 
And just like you, I will have 

1178
00:56:47,280 --> 00:56:50,160
the need of training. 
Yeah, not and and taking that. 

1179
00:56:50,160 --> 00:56:51,880
That. 
Other run brain, because I don't

1180
00:56:51,880 --> 00:56:54,880
want to make the same mistakes I
do to myself, which is go 

1181
00:56:54,920 --> 00:56:58,760
overboard on on on this just one
thing while we're on this too. 

1182
00:56:58,760 --> 00:57:02,640
I wanted to call out, so when 
the floods, well, when the 

1183
00:57:02,640 --> 00:57:06,200
cyclone was meant to hit the 
southeast a few weeks back, 

1184
00:57:06,200 --> 00:57:09,120
we're talking about talked about
Red Bull race the Sun, yes, the 

1185
00:57:09,120 --> 00:57:11,640
event that's out here that goes 
from Gold Coast out to 

1186
00:57:12,400 --> 00:57:15,640
Tannerfield. 
We're kind of like, we just 

1187
00:57:15,640 --> 00:57:18,440
needed to let the dust settle a 
little bit around, you know, it 

1188
00:57:18,440 --> 00:57:21,400
wasn't the Southeast We're going
through a lot, wasn't it? 

1189
00:57:21,680 --> 00:57:23,520
Wasn't the time. 
To wasn't the time to get out 

1190
00:57:23,520 --> 00:57:25,560
and push this it is. 
Now the time to get out and push

1191
00:57:25,560 --> 00:57:29,120
this right if you're in, if 
you've got a team of six mates 

1192
00:57:29,720 --> 00:57:33,400
run clubs, what 2 females need 
to be in each team and you love 

1193
00:57:33,400 --> 00:57:36,400
doing, having experiences, you 
love getting out and doing 

1194
00:57:36,400 --> 00:57:40,080
different things and challenging
yourself yeah, go and Google Red

1195
00:57:40,080 --> 00:57:42,160
Bull race the Sun and you'll 
find the website, all the 

1196
00:57:42,160 --> 00:57:45,160
information there. 
But applications are still open 

1197
00:57:45,160 --> 00:57:48,160
for that and you know, very soon
we'll be locking down those 

1198
00:57:48,160 --> 00:57:50,000
teams. 
If you enjoyed. 

1199
00:57:50,320 --> 00:57:53,200
When we spoke with Pete from 
Salomon on the episode, the 

1200
00:57:53,200 --> 00:57:55,280
special episode that dropped. 
If you haven't listened, go and 

1201
00:57:55,280 --> 00:57:57,480
check it out. 
Pete spoke about how his brand 

1202
00:57:57,480 --> 00:58:01,360
is looking to into the idea of 
excursions, the idea of creating

1203
00:58:01,360 --> 00:58:04,560
excursions and experiences for 
adults and bringing back that 

1204
00:58:04,560 --> 00:58:09,440
childlike idea of going on an 
excursion from school Race the 

1205
00:58:09,440 --> 00:58:12,720
sun. 
I haven't raced it, but it I get

1206
00:58:12,720 --> 00:58:16,400
the excursion vibe. 
You pile into a support car, a 

1207
00:58:16,400 --> 00:58:19,400
van with your team, someone's 
out there on the road running. 

1208
00:58:19,400 --> 00:58:21,960
In fact, I remember 
participating in runs at school,

1209
00:58:21,960 --> 00:58:25,520
like, yeah, what they call 
Taplin Realise or something like

1210
00:58:25,520 --> 00:58:27,760
this. 
Yeah, in Adelaide, I remember we

1211
00:58:27,760 --> 00:58:30,400
used to do races like this where
it was you're in and out the car

1212
00:58:30,400 --> 00:58:33,440
and you're racing. 
This sounds like an awesome 

1213
00:58:33,440 --> 00:58:35,680
adult excursion for runners for 
run. 

1214
00:58:35,680 --> 00:58:38,080
It's an adult excursion for. 
Runners Liam and then when when 

1215
00:58:38,080 --> 00:58:40,240
you get out to Tenafield, 
everyone has a bit of a nap and 

1216
00:58:40,240 --> 00:58:45,280
then Red Bull put on drinks and 
dinner out there at a out in the

1217
00:58:45,280 --> 00:58:48,000
regional town at Tannerfield, at
Bad Men's Cafe. 

1218
00:58:48,000 --> 00:58:50,600
Where do they sign up? 
Like I said. 

1219
00:58:50,600 --> 00:58:52,680
Go to Google Red Bull race the 
Sun. 

1220
00:58:52,920 --> 00:58:56,120
Yep, and that will get you. 
That will link you straight to. 

1221
00:58:56,120 --> 00:58:57,640
The website. 
Where you can read all the 

1222
00:58:57,640 --> 00:59:00,680
information and tick on the 
applications box and love it. 

1223
00:59:01,160 --> 00:59:03,640
Yeah, I would love to. 
We're interested to see what 

1224
00:59:03,640 --> 00:59:05,960
type of runners come out this 
year and then take on the 

1225
00:59:05,960 --> 00:59:09,480
challenge to see if they can get
there in under 24 hours. 

1226
00:59:09,480 --> 00:59:11,000
Love it. 
I don't like them getting in 

1227
00:59:11,000 --> 00:59:13,760
there in under 24 hours because 
of course, hard enough. 

1228
00:59:13,840 --> 00:59:15,360
Well, it also means. 
This is. 

1229
00:59:15,360 --> 00:59:18,160
Dark and could be cold that time
of year. 

1230
00:59:18,400 --> 00:59:19,960
What am I whinging about? 
I'm not running it. 

1231
00:59:20,760 --> 00:59:23,360
OK. 
Now, last week we also said 

1232
00:59:23,360 --> 00:59:26,120
we're gonna keep on this 
shouting out local events. 

1233
00:59:26,120 --> 00:59:27,760
Yes. 
You know, we talk a lot about 

1234
00:59:27,760 --> 00:59:30,920
all the big events everyone's 
going to Ryan Kelso, who's one 

1235
00:59:30,920 --> 00:59:33,600
of our, you know, biggest fans 
of the podcast and we talked, 

1236
00:59:33,840 --> 00:59:36,640
Yep, we talked about him trying 
to create a marathon out there 

1237
00:59:36,640 --> 00:59:39,680
at Armadale and he was wanting 
to make sure there's a 

1238
00:59:39,680 --> 00:59:42,120
Clydesdale category named after 
the tractors. 

1239
00:59:42,120 --> 00:59:43,400
Goodman. 
Good news. 

1240
00:59:44,080 --> 00:59:46,840
We'll link this in the show 
notes as well. 

1241
00:59:46,840 --> 00:59:50,560
Armadale Running Festival is a 
go for 2026. 

1242
00:59:50,560 --> 00:59:54,160
So he's got it off the ground 
with the council legend and you 

1243
00:59:54,160 --> 00:59:56,480
know, I'm sure they're going to 
put a great, like I just talked 

1244
00:59:56,480 --> 01:00:00,160
about Tanner Field, I'm sure 
regional towns like Armadale are

1245
01:00:00,160 --> 01:00:03,120
going to put a great show on. 
So how come and check that one 

1246
01:00:03,480 --> 01:00:07,280
mate we got to go to this? 
I know it's a year out and 

1247
01:00:08,240 --> 01:00:09,560
Armadale's what? 
How's far? 

1248
01:00:09,560 --> 01:00:11,600
How's far is No, it's in. 
There from Coffs it's. 

1249
01:00:11,600 --> 01:00:14,200
Not that far away. 
That's almost it's a 5 hour 

1250
01:00:14,200 --> 01:00:17,720
drive from where we are now. 
I think we should go. 

1251
01:00:17,920 --> 01:00:19,440
I think we need to talk to Ron. 
I could. 

1252
01:00:20,520 --> 01:00:22,880
I would love to support 
something like this in its first

1253
01:00:22,880 --> 01:00:25,160
year. 
It could be ah, look, I don't 

1254
01:00:25,320 --> 01:00:27,720
want to commit your case. 
It's just yeah, yeah, yeah, pump

1255
01:00:27,720 --> 01:00:29,040
the brakes, but. 
Rhino we're. 

1256
01:00:29,600 --> 01:00:33,040
Going to look into this mate, 
it's a great you love the logo. 

1257
01:00:33,680 --> 01:00:36,440
It's a it makes me want to go 
run there Armadale running 

1258
01:00:36,440 --> 01:00:37,360
festival. 
Go check it out. 

1259
01:00:37,680 --> 01:00:40,960
Yep, what I'm running. 
They'll be very busy this week. 

1260
01:00:41,200 --> 01:00:45,760
William around and I haven't 
been scouring the net as much as

1261
01:00:45,760 --> 01:00:48,200
I usually do. 
Oh dear, so gear you. 

1262
01:00:48,280 --> 01:00:50,720
Got gear wise I don't have a lot
but. 

1263
01:00:51,320 --> 01:00:53,720
Remember our conversation when 
we were We were talking about 

1264
01:00:53,720 --> 01:00:57,560
the books, the Birkenstocks, the
Birkenstock line versus Crocs 

1265
01:00:57,800 --> 01:01:00,480
and Crocs, and I was talking 
about how much I disliked Birks 

1266
01:01:00,480 --> 01:01:04,560
and wish I could wear thongs? 
Someone was listening. 

1267
01:01:07,200 --> 01:01:08,920
Now not giving what have the 
what have you got? 

1268
01:01:08,920 --> 01:01:09,400
I'm. 
Not. 

1269
01:01:09,680 --> 01:01:11,120
I'm not giving them. 
I'm not instead. 

1270
01:01:11,120 --> 01:01:12,800
Of giving them a plug because I 
haven't tried them yet. 

1271
01:01:13,160 --> 01:01:16,120
Did someone send you something? 
Oh God these got dropped off. 

1272
01:01:16,120 --> 01:01:17,920
At the house mate I've got like 
premium. 

1273
01:01:18,360 --> 01:01:20,000
And I and I can't even think of 
how to. 

1274
01:01:20,000 --> 01:01:21,880
Call them oofs. 
Oofs. 

1275
01:01:22,240 --> 01:01:25,440
These were mentioned by a few 
people said So. 

1276
01:01:25,440 --> 01:01:27,840
They're kind of like a slide 
that's meant to be a recovery 

1277
01:01:27,840 --> 01:01:29,000
slide. 
So I'm going to give them a 

1278
01:01:29,000 --> 01:01:33,880
whirl while I'm hobbling around.
It's an interesting base. 

1279
01:01:34,240 --> 01:01:35,760
Like that's it. 
Feels. 

1280
01:01:35,760 --> 01:01:38,480
They're soft, that's all I know.
Very soft. 

1281
01:01:40,080 --> 01:01:41,760
It's very. 
Soft not. 

1282
01:01:41,760 --> 01:01:45,000
An I'm not advocating these. 
Yet yet I'm just going to give 

1283
01:01:45,000 --> 01:01:48,320
them a whirl and a try. 
I can see I we're talking about 

1284
01:01:48,320 --> 01:01:51,760
gear they got patent on there. 
I wonder what the what the tech 

1285
01:01:51,800 --> 01:01:54,480
is what what the tech is. 
I don't know a lot about them, 

1286
01:01:54,480 --> 01:01:57,480
but we're going to give them a 
whirl Luck to you, but it's 

1287
01:01:57,480 --> 01:02:00,840
nice. 
It's nice when our when our call

1288
01:02:00,840 --> 01:02:03,400
outs are answered. 
I like. 

1289
01:02:03,400 --> 01:02:05,920
I love them on the look of them.
Either I might have if they're 

1290
01:02:06,000 --> 01:02:07,480
if they're good. 
Mate, we might have to try and 

1291
01:02:07,480 --> 01:02:09,280
get your pair if they're any 
good. 

1292
01:02:09,960 --> 01:02:14,040
My address is 64. 
Very yeah. 

1293
01:02:14,040 --> 01:02:15,960
No look, I haven't had a look at
gear honestly. 

1294
01:02:16,040 --> 01:02:18,320
I'm I'm still my gear is still 
in the Salomon clouds. 

1295
01:02:18,320 --> 01:02:20,480
My headgear is still in the 
Salomon clouds at the moment. 

1296
01:02:20,480 --> 01:02:22,840
Got looked after I they. 
They I called. 

1297
01:02:22,840 --> 01:02:25,760
Pete, I you gave, I asked you 
for his number. 

1298
01:02:25,760 --> 01:02:27,000
He's over in NSC, isn't he? 
Well, yeah. 

1299
01:02:27,000 --> 01:02:28,520
He probably didn't appreciate 
the phone call. 

1300
01:02:28,520 --> 01:02:30,400
He's probably trying to board a 
plane when I called him. 

1301
01:02:30,400 --> 01:02:32,720
But I did just say thanks again 
and I will say thanks again 

1302
01:02:32,720 --> 01:02:37,160
because this is this for us is a
passion project. 

1303
01:02:37,160 --> 01:02:40,160
You are. 
And I mentioned in my Instagram 

1304
01:02:40,160 --> 01:02:43,400
post, I would need to thank you 
as well because you have opened 

1305
01:02:43,400 --> 01:02:47,640
up a lot of doors for me that 
previously I would have had no 

1306
01:02:47,640 --> 01:02:50,000
business walking through that it
would have been very much 

1307
01:02:50,000 --> 01:02:51,360
friendly. 
Lock turned away by the bounds. 

1308
01:02:51,360 --> 01:02:54,560
I said not tonight mate. 
But since we've started doing 

1309
01:02:54,560 --> 01:02:58,560
this, I've had an incredible 
opportunity to not only meet 

1310
01:02:58,560 --> 01:03:01,720
some very cool people, I just 
got the ability to go and run an

1311
01:03:01,720 --> 01:03:04,040
event that I had never run 
before down in Tassie. 

1312
01:03:04,280 --> 01:03:07,960
But I've also been very spoiled 
with the shoes that I've gotten 

1313
01:03:07,960 --> 01:03:11,640
to run in, which I just would. 
Never have bought I. 

1314
01:03:11,720 --> 01:03:14,120
Just wouldn't have bought them 
for myself because my running is

1315
01:03:14,120 --> 01:03:16,360
of a level that I probably 
wouldn't have gone and chose to 

1316
01:03:16,360 --> 01:03:18,480
spend that much money. 
So I do need to say a big thank 

1317
01:03:18,480 --> 01:03:21,680
you to you, a big thank you to 
Pete and the whole Salomon crew 

1318
01:03:21,680 --> 01:03:23,360
that were down there on the 
weekend again, because I had an 

1319
01:03:23,360 --> 01:03:24,920
absolute ball. 
It was good fun. 

1320
01:03:25,040 --> 01:03:29,200
And I now and I'm and these 
Eslab Genesis, I'm genuinely 

1321
01:03:29,200 --> 01:03:33,000
excited to get out there and run
in them again because I'm, I 

1322
01:03:33,000 --> 01:03:37,840
know Benet is probably going to 
have some, some hill sessions or

1323
01:03:37,840 --> 01:03:40,080
some incline sessions in, in 
that training block. 

1324
01:03:40,400 --> 01:03:42,840
And I'm excited to keep running 
in the, in the SI Genesis. 

1325
01:03:42,840 --> 01:03:43,920
They're great shoes. 
Enjoyed them. 

1326
01:03:44,400 --> 01:03:45,640
Right. 
We got a question. 

1327
01:03:46,480 --> 01:03:49,840
Oh yeah, we had a few. 
We'll, this one here was, it was

1328
01:03:49,840 --> 01:03:52,520
kind of an interesting one 
because most of our questions 

1329
01:03:52,520 --> 01:03:57,440
come around injuries and stuff. 
I don't really want to be 

1330
01:03:57,520 --> 01:04:00,880
answering necessarily. 
We always will try to answer 

1331
01:04:00,880 --> 01:04:02,080
one, especially when it's 
general. 

1332
01:04:02,080 --> 01:04:05,880
I think we can give an opinion 
on general stuff and opinion may

1333
01:04:05,880 --> 01:04:08,640
not be right, may not be wrong, 
but we can give an opinion once 

1334
01:04:08,640 --> 01:04:10,440
it goes. 
I have had a few lately that 

1335
01:04:10,440 --> 01:04:13,640
have come where it's like I just
said, go and see a doctor 

1336
01:04:14,040 --> 01:04:18,800
because hey, go and see a 
doctor, just like like I've been

1337
01:04:18,800 --> 01:04:20,520
doing going and seeing a doctor 
myself. 

1338
01:04:20,720 --> 01:04:22,760
However, this one's a cool one 
from a young. 

1339
01:04:22,800 --> 01:04:25,080
So it's it's a good one for you.
I'll forward it to you. 

1340
01:04:25,080 --> 01:04:27,120
No, you because. 
It's because you need to answer 

1341
01:04:27,120 --> 01:04:30,680
it because this is about the 
youth development. 

1342
01:04:30,720 --> 01:04:31,880
Yeah. 
Hi there. 

1343
01:04:31,880 --> 01:04:34,760
My husband Lucas is a runner and
keen listener of your podcast 

1344
01:04:34,760 --> 01:04:37,240
but doesn't have Instagram, so 
he's asked me to message you. 

1345
01:04:37,240 --> 01:04:38,120
Share that. 
Lucas. 

1346
01:04:38,600 --> 01:04:40,920
We are from the Gold Coast, but 
he's just found a Perth for the 

1347
01:04:40,920 --> 01:04:43,280
week with our daughter Neve, who
is competing in the National 

1348
01:04:43,280 --> 01:04:45,760
School Sport Aquathon 
championships. 

1349
01:04:45,760 --> 01:04:48,040
Well done Neve. 
She's racing this Wednesday. 

1350
01:04:48,240 --> 01:04:50,960
He was hoping you could give her
some tips for the transition. 

1351
01:04:50,960 --> 01:04:53,840
She is 11 years old, so only 
just starting out. 

1352
01:04:54,000 --> 01:04:56,400
She competes in full tries as of
next year. 

1353
01:04:56,680 --> 01:04:58,440
Thank you, Jenny. 
Thank you for the question, 

1354
01:04:58,440 --> 01:04:59,960
Jenny. 
Thank you Lucas for listening 

1355
01:04:59,960 --> 01:05:03,560
and well done Neve on cracking 
the the National School Sports 

1356
01:05:03,560 --> 01:05:06,200
Aquathon championships. 
Now I did get back to her before

1357
01:05:06,200 --> 01:05:07,200
the. 
National champs. 

1358
01:05:07,400 --> 01:05:09,640
But I wanted everyone else to 
have a listen because I think 

1359
01:05:09,640 --> 01:05:15,360
what the the information of like
how how I suppose. 

1360
01:05:15,360 --> 01:05:17,400
What the tips were. 
Around the racing and and what I

1361
01:05:17,400 --> 01:05:20,400
was talking about was I actually
just concentrated on a 

1362
01:05:20,400 --> 01:05:22,960
transition. 
So she asked for some trans 

1363
01:05:23,040 --> 01:05:26,120
transition tips for people who 
don't know what to transition. 

1364
01:05:26,120 --> 01:05:28,680
So when you're going down, when 
you're going from the swim. 

1365
01:05:29,160 --> 01:05:31,080
To the bike, right, You 
obviously have to take your 

1366
01:05:31,080 --> 01:05:33,680
goggles off, get your helmet on,
your shoes on. 

1367
01:05:33,680 --> 01:05:38,160
Then mainly it's like the one 
that's probably more critical 

1368
01:05:38,160 --> 01:05:41,120
in, in kind of the elite racing 
is coming off the bike into the 

1369
01:05:41,120 --> 01:05:43,200
run into the run. 
So you've got to slip your shoes

1370
01:05:43,200 --> 01:05:44,120
on. 
They've generally got some 

1371
01:05:44,120 --> 01:05:47,480
stretchy laces in them for those
who are runners and not 

1372
01:05:47,480 --> 01:05:49,960
triathletes. 
But I think the notion of being,

1373
01:05:50,000 --> 01:05:54,160
so my, my answer to it was 
transitions are all about being 

1374
01:05:54,160 --> 01:05:57,080
calm, being fast through being 
calm. 

1375
01:05:57,560 --> 01:06:00,240
And you've actually got to go 
out and have, you've got to 

1376
01:06:00,240 --> 01:06:03,640
practise a process of how that 
transition's going to go. 

1377
01:06:03,640 --> 01:06:07,120
So like to know in your head 
exactly like I take my helmet 

1378
01:06:07,120 --> 01:06:09,240
off first. 
The second thing I do is put 

1379
01:06:09,240 --> 01:06:12,440
that helmet in the box. 
Then I get my left front shoe. 

1380
01:06:12,760 --> 01:06:14,520
I put that on, I put that right 
one on. 

1381
01:06:14,520 --> 01:06:18,440
Then I take my hat and then over
that time just continually to 

1382
01:06:18,440 --> 01:06:20,240
practising that, but in a calm 
manner. 

1383
01:06:20,240 --> 01:06:22,760
Cause what everyone seems to do,
and this is like anything, and 

1384
01:06:22,760 --> 01:06:25,720
this is where I'm going with the
with the answer is we all rush 

1385
01:06:25,720 --> 01:06:27,480
in certain things. 
This could be training, this 

1386
01:06:27,480 --> 01:06:30,120
could be anything you're trying 
to implement in your daily life.

1387
01:06:30,720 --> 01:06:34,560
But it comes back to like, how 
can you put a process in place 

1388
01:06:34,840 --> 01:06:37,680
to make sure that happens as 
fast as possible, as efficient 

1389
01:06:37,680 --> 01:06:40,120
as possible? 
It all comes back to doing it as

1390
01:06:40,120 --> 01:06:42,760
calm as possible, the calmer 
you. 

1391
01:06:42,760 --> 01:06:45,360
Are the quicker it goes and you?
See, like at Olympic distances, 

1392
01:06:45,360 --> 01:06:48,000
people, their shoes are going 
everywhere and everyone's just 

1393
01:06:48,200 --> 01:06:50,640
over rushing. 
Was it in the women's race at 

1394
01:06:50,640 --> 01:06:52,320
the. 
Olympics or another world mate? 

1395
01:06:52,320 --> 01:06:54,600
Recently, I remember seeing 
footage of one of the women 

1396
01:06:54,600 --> 01:06:56,760
running with their helmet on. 
Yeah, completely. 

1397
01:06:56,760 --> 01:07:00,520
She didn't take it off and she'd
started the run with the helmet 

1398
01:07:00,520 --> 01:07:02,520
on, which meant she had to keep 
running with the helmet on. 

1399
01:07:02,600 --> 01:07:04,680
Yeah, under some weird triathlon
rules. 

1400
01:07:04,680 --> 01:07:06,480
So what got me thinking about 
this is. 

1401
01:07:06,480 --> 01:07:08,000
How? 
How does this work for running? 

1402
01:07:08,000 --> 01:07:10,280
And like, how can you put it 
into running terms around this 

1403
01:07:10,280 --> 01:07:14,360
notion of being, you know, calm,
slow is steady and steady is? 

1404
01:07:14,360 --> 01:07:15,760
Calm. 
It's like if you're. 

1405
01:07:16,120 --> 01:07:18,000
And this is probably more for 
people who are doing a little 

1406
01:07:18,000 --> 01:07:20,920
bit more racing. 
It's the same notion of being 

1407
01:07:20,920 --> 01:07:23,520
calm when you're reacting to 
someone. 

1408
01:07:23,520 --> 01:07:26,920
If you're racing someone or 
you're at park run and you're 

1409
01:07:26,920 --> 01:07:29,480
trying to catch up to the person
in front or someone's run away 

1410
01:07:29,480 --> 01:07:32,960
from you. 
It's the same notion of like not

1411
01:07:32,960 --> 01:07:36,760
overreacting and not 
overthinking in reacting too 

1412
01:07:36,760 --> 01:07:39,920
quickly when something happens 
in a running race. 

1413
01:07:39,920 --> 01:07:42,960
So like if someone ran off on 
you or you were trying to do a 

1414
01:07:42,960 --> 01:07:45,440
surge, mm hmm. 
You don't necessarily have to 

1415
01:07:45,440 --> 01:07:47,640
like immediately Sprint to catch
up to catch them. 

1416
01:07:48,840 --> 01:07:50,560
You actually. 
Calmly think about. 

1417
01:07:50,560 --> 01:07:52,800
It taking your time? 
How am I going to approach this?

1418
01:07:52,800 --> 01:07:54,600
And I've gotta catch up. 
I wanna catch that person in 

1419
01:07:54,600 --> 01:07:56,520
front. 
But there's an actual running 

1420
01:07:56,520 --> 01:07:58,760
process of doing that. 
That could be going back to 

1421
01:07:58,760 --> 01:08:01,960
thinking, you know, in a process
sense, it might be going back to

1422
01:08:01,960 --> 01:08:05,520
thinking, OK, I'm going to run 
that 10 steps on my left leg and

1423
01:08:05,520 --> 01:08:08,480
10 steps on my right leg with 
the best form possible and that 

1424
01:08:08,480 --> 01:08:11,360
will slowly get me up there. 
But there's a process behind 

1425
01:08:11,360 --> 01:08:14,040
doing that. 
So we're, I always think with 

1426
01:08:14,040 --> 01:08:16,279
running and this will come, 
we're going to have a discussion

1427
01:08:16,279 --> 01:08:18,479
on marathon pacing. 
We're going to do a whole 

1428
01:08:18,479 --> 01:08:21,720
episode on pacing. 
But it's the same with pacing. 

1429
01:08:21,720 --> 01:08:24,040
And I know a lot of my mates 
have made this mistake and the 

1430
01:08:24,040 --> 01:08:27,880
marathons have passed. 
It's so easy to go in with the 

1431
01:08:27,880 --> 01:08:31,359
idea of where you want your 
pacing to be, but then 

1432
01:08:31,359 --> 01:08:36,680
completely get in a race 
situation, completely get like 

1433
01:08:37,000 --> 01:08:39,479
off track because you want to 
keep with the pace. 

1434
01:08:39,600 --> 01:08:42,680
The mate who you're racing in 
front of you, you want to keep 

1435
01:08:42,680 --> 01:08:45,479
with the oh, it will be easier 
if I just run with that group in

1436
01:08:45,479 --> 01:08:47,760
front of me, but it never works 
out well. 

1437
01:08:47,760 --> 01:08:50,680
You got to be calm under that 
pressure of making those 

1438
01:08:50,680 --> 01:08:53,040
decisions to go Nah, I'm going 
to stick to my guns. 

1439
01:08:53,359 --> 01:08:55,200
This is what I've got to do. 
I'm really looking forward to 

1440
01:08:55,200 --> 01:08:57,279
talking to Benita. 
About just the concept of 

1441
01:08:57,279 --> 01:09:00,200
running with the pacer, 'cause 
there's just cause, 'cause I 

1442
01:09:00,200 --> 01:09:02,479
think there's a lot of people 
out there that might be prepping

1443
01:09:02,479 --> 01:09:04,840
for Goldie Marathon to have a 
time or whatever in mind for 

1444
01:09:04,840 --> 01:09:06,960
Goldie Marathon. 
And they'll be like, well, I'll 

1445
01:09:06,960 --> 01:09:09,920
just go find the peso that's 
going to run me to that time. 

1446
01:09:10,200 --> 01:09:13,560
That pacer's job isn't to run 
you to that time efficiently. 

1447
01:09:13,760 --> 01:09:15,760
I think it's just the rules are 
they've just got to be there 

1448
01:09:15,760 --> 01:09:17,640
within 90 seconds of the time, 
right? 

1449
01:09:17,760 --> 01:09:21,439
So they might run you there, you
might, they might get there 3 

1450
01:09:21,439 --> 01:09:25,120
minutes early and they'll just 
wait and then they'll escort you

1451
01:09:25,120 --> 01:09:27,479
across the line. 
Conversely, they might get you 

1452
01:09:27,479 --> 01:09:31,000
there light, but it's like to 
that idea of should I run with 

1453
01:09:31,000 --> 01:09:33,520
the pace or if not should I peel
off and run on my own. 

1454
01:09:33,720 --> 01:09:35,399
It's a great question for Gold 
Coast. 

1455
01:09:35,399 --> 01:09:37,920
Marathon and getting to 
understand a little bit on this 

1456
01:09:37,920 --> 01:09:41,880
road to Gold Coast what their 
expectation of paces are. 

1457
01:09:42,359 --> 01:09:44,439
We should ask how they work. 
It out who they. 

1458
01:09:44,479 --> 01:09:45,439
Work. 
Actually, we should. 

1459
01:09:45,479 --> 01:09:48,359
We should. 
Get a pacer on like that. 

1460
01:09:48,359 --> 01:09:49,040
We can do that. 
We. 

1461
01:09:49,040 --> 01:09:50,800
Should get like one of the 
official paces. 

1462
01:09:50,800 --> 01:09:53,479
For the Gold Coast Marathon on 
maybe someone that organises it 

1463
01:09:53,760 --> 01:09:57,760
to find out about how they 
evaluate their paces for the 

1464
01:09:57,760 --> 01:10:01,600
race 'cause I know the. 
The pace is for the more elite 

1465
01:10:01,600 --> 01:10:04,960
fields, so there's not so much 
sticking to like a a goal pacer 

1466
01:10:04,960 --> 01:10:07,800
3 hours or whatever it is, but 
like the women's pacer. 

1467
01:10:09,800 --> 01:10:10,760
Let's not get ahead of 
ourselves. 

1468
01:10:10,760 --> 01:10:13,080
But there is. 
There is steps and and like if 

1469
01:10:13,080 --> 01:10:15,600
you can get there at a certain 
time, there's money and well, 

1470
01:10:15,600 --> 01:10:17,200
let's do that. 
Let's get a pace that's really 

1471
01:10:17,200 --> 01:10:18,520
interesting. 
Just quickly you. 

1472
01:10:18,520 --> 01:10:20,520
Mentioned about the idea of 
staying composed and not 

1473
01:10:20,520 --> 01:10:22,560
overreacting. 
A little bit of homework for 

1474
01:10:22,560 --> 01:10:28,400
everybody out there. 
Google men's triathlon, Paris 

1475
01:10:28,400 --> 01:10:30,960
Olympics. 
What Courtney just spoke about, 

1476
01:10:30,960 --> 01:10:35,240
then, about the idea of not 
reacting in the moment to a move

1477
01:10:35,240 --> 01:10:37,840
that's made on you in a race. 
Most of us are never going to 

1478
01:10:37,840 --> 01:10:39,920
have this problem of where we're
actually racing to win 

1479
01:10:39,920 --> 01:10:42,080
something, right? 
But if you want to see it 

1480
01:10:42,160 --> 01:10:47,880
executed at the elite level, 
Alex Yee against Hayden Wilde at

1481
01:10:47,880 --> 01:10:52,640
the Paris Men's Olympic 
Triathlon last year is a 

1482
01:10:52,640 --> 01:10:55,560
demonstration of exactly what 
you talked about. 

1483
01:10:55,840 --> 01:10:58,400
Google it, watch the race, 
YouTube, even the final 

1484
01:10:58,400 --> 01:11:00,400
finishes. 
Seeing what Alex Yee does and 

1485
01:11:00,400 --> 01:11:04,440
the way he executes his plan 
without panicking, it is it's a 

1486
01:11:04,440 --> 01:11:05,360
master class. 
Yep. 

1487
01:11:05,600 --> 01:11:07,440
It's amazing to watch. 
All right, so then on Wednesday,

1488
01:11:07,440 --> 01:11:10,120
Liam, we'll see everyone again 
Wednesday after this. 

1489
01:11:10,120 --> 01:11:14,600
And it's all about how we set up
this your, your structure this 

1490
01:11:14,600 --> 01:11:17,240
coming Wednesday. 
Benita, the guest is gone. 

1491
01:11:17,240 --> 01:11:19,320
Benita Willis, the coach 
arrives. 

1492
01:11:19,320 --> 01:11:20,920
Correct. 
Benita Willis, the coach in 

1493
01:11:20,920 --> 01:11:24,760
session this Wednesday, Second 
episode of the In THE Beginning,

1494
01:11:24,760 --> 01:11:26,880
runs the Gold Coast Marathon 
series. 

1495
01:11:27,160 --> 01:11:29,880
It's going to be a lot of fun. 
If you know someone else that is

1496
01:11:29,880 --> 01:11:33,360
running the Gold Coast Marathon 
this year, send it to them. 

1497
01:11:33,480 --> 01:11:35,200
Get involved. 
It's going to be whether you're 

1498
01:11:35,520 --> 01:11:37,040
aiming for a time, it's your 
first one. 

1499
01:11:37,040 --> 01:11:39,040
Whatever it is, there's going to
be something in this for 

1500
01:11:39,040 --> 01:11:40,360
everyone. 
We're going to be dropping those

1501
01:11:40,360 --> 01:11:42,760
apps every single Wednesday. 
Yep, we'll see you then. 

1502
01:11:42,760 --> 01:11:43,080
See you.