1 00:00:00,120 --> 00:00:03,320 In the beginning episode 6, Courtney Atkinson, we are back 2 00:00:03,320 --> 00:00:06,240 and it's nice to be back face to face with you once more. 3 00:00:06,400 --> 00:00:07,960 It's always good to be back on the goal case. 4 00:00:07,960 --> 00:00:09,360 You're looking a bit tight though Liam. 5 00:00:09,360 --> 00:00:11,760 Big, big weekend with your big 40th. 6 00:00:11,960 --> 00:00:13,480 That I missed. It was a massive weekend. 7 00:00:13,640 --> 00:00:18,800 It was a massive. To sum it up, The Hangover meets 8 00:00:18,800 --> 00:00:22,080 schoolies is probably the best way I can sum it up again. 9 00:00:22,080 --> 00:00:25,520 It's done nothing for my physical well being, but it was. 10 00:00:26,280 --> 00:00:29,400 We talked a bit about it last week after I'd had a wedding 11 00:00:29,400 --> 00:00:32,360 down in Sydney. I'm really enjoying the balance 12 00:00:32,360 --> 00:00:35,560 that's in my life at the moment, although I will be tilting that 13 00:00:35,560 --> 00:00:40,240 balance away from alcohol for a little while now because it, it 14 00:00:40,240 --> 00:00:42,960 was a, it was a lot of fun. It was a long day, it was a late 15 00:00:42,960 --> 00:00:50,320 finish and I went for a run Monday morning and it's that's a 16 00:00:50,320 --> 00:00:51,200 hard run. What? 17 00:00:51,200 --> 00:00:53,120 What were you sweating out? It was it. 18 00:00:53,280 --> 00:00:56,160 Was a mix and that was part of the problem too, is that I 19 00:00:56,160 --> 00:00:59,440 really, you know, they say don't mix your drinks or if you, you 20 00:00:59,440 --> 00:01:01,680 know, pick, pick your, your poison. 21 00:01:02,280 --> 00:01:05,360 I, I tried all the poisons. I was, I was going from seltzers 22 00:01:05,360 --> 00:01:09,920 to beers to some champagne and then a a friend of mine who 23 00:01:10,720 --> 00:01:13,840 works for a tequila company. You ever had you ever had 24 00:01:13,840 --> 00:01:15,120 coffee? Tequila. 25 00:01:15,200 --> 00:01:18,480 I I I have one rule when it comes to drinking and is that 26 00:01:18,480 --> 00:01:20,360 there's to avoid shots at all costs. 27 00:01:20,360 --> 00:01:21,960 Coffee. Tequila, Courtney. 28 00:01:21,960 --> 00:01:26,760 Let me tell you, it's delicious. Terrible for the day after, but 29 00:01:26,760 --> 00:01:30,240 it is delicious. Well on the socials mate, you 30 00:01:30,240 --> 00:01:34,480 look like you guys were having an absolute ball and dancing 31 00:01:34,480 --> 00:01:36,960 away into the live pictures. And there was some residents 32 00:01:36,960 --> 00:01:38,360 down in Crumban who probably weren't too. 33 00:01:38,360 --> 00:01:39,120 Impressed. No what? 34 00:01:39,120 --> 00:01:42,280 I've gotta give a big shout out to my Crumban family. 35 00:01:42,280 --> 00:01:44,600 They were outstanding. My wife put up a message on the 36 00:01:44,600 --> 00:01:47,560 Facebook group and the the support was they're like, have a 37 00:01:47,560 --> 00:01:50,480 great night. You know, some, some smart asses 38 00:01:50,480 --> 00:01:52,120 saying thanks, where was my invite? 39 00:01:52,120 --> 00:01:54,320 But it was it was widely supported. 40 00:01:54,520 --> 00:01:56,440 The the key thing was to invite your neighbours. 41 00:01:56,800 --> 00:01:59,320 Yep, invite your neighbours. So we had neighbours from across 42 00:01:59,320 --> 00:02:01,640 the road and next door neighbour, but it was great 43 00:02:02,200 --> 00:02:03,880 quickly. Can I just give a quick shout 44 00:02:03,880 --> 00:02:07,640 out off the top to Speaking of socials, I want to give a shout 45 00:02:07,640 --> 00:02:11,720 out to firstly to James Hopper, who's a big fan of the podcast 46 00:02:11,720 --> 00:02:13,560 early on. He's been going for his long 47 00:02:13,560 --> 00:02:15,600 runs up in the rang. 100% seen him. 48 00:02:16,000 --> 00:02:19,160 Big supporter of the podcast. He passed the podcast on to a 49 00:02:19,160 --> 00:02:21,720 fellow by the name of Nick Snow. And this is what I wanted to 50 00:02:21,720 --> 00:02:24,640 share with you. He sent me a message saying 51 00:02:24,720 --> 00:02:28,240 absolutely loving the podcast. Big best podcast for years. 52 00:02:28,480 --> 00:02:31,000 Keep it up on telling everyone I know to subscribe. 53 00:02:31,200 --> 00:02:33,360 And I just wrote back and I said awesome to hear Nick. 54 00:02:33,360 --> 00:02:35,120 I've never met Nick. I said awesome to hear. 55 00:02:35,400 --> 00:02:37,640 How's your running going? I assumed he was a runner. 56 00:02:38,000 --> 00:02:40,320 This is the message I want to share with you, he said, going 57 00:02:40,320 --> 00:02:42,040 well, thanks. I'm totally hooked. 58 00:02:42,040 --> 00:02:43,720 Exactly how you guys talk about it. 59 00:02:44,240 --> 00:02:49,920 Dropped 40 kilos with plenty to go but will crack 600 KS this 60 00:02:49,920 --> 00:02:52,440 year on Saturday. So presumably the week just 61 00:02:52,440 --> 00:02:54,760 gone. And before this year I couldn't 62 00:02:54,760 --> 00:02:57,280 do 600 metres around the block of the gym. 63 00:02:57,720 --> 00:02:59,720 How good? And that's what we're. 64 00:02:59,920 --> 00:03:01,160 Like that's, that's what it's about. 65 00:03:01,440 --> 00:03:03,560 We talk about people getting hooked on running. 66 00:03:04,040 --> 00:03:05,520 That's someone who is hooked on running. 67 00:03:05,520 --> 00:03:09,000 And you know, health has probably benefited untold. 68 00:03:09,000 --> 00:03:10,400 He's probably added years back to his life. 69 00:03:10,400 --> 00:03:12,400 How good anyway? How good anyway? 70 00:03:12,400 --> 00:03:13,960 We love. We love getting love and but 71 00:03:13,960 --> 00:03:17,040 when it's something like that and it's a positive story, even 72 00:03:17,040 --> 00:03:20,360 better. Talking about positive stories, 73 00:03:21,360 --> 00:03:25,880 New world record, a new marathon world record in the female 74 00:03:25,880 --> 00:03:30,440 division over there in Chicago at 20956. 75 00:03:30,800 --> 00:03:33,400 Wow. Well. 76 00:03:33,400 --> 00:03:36,120 What do you think? Do you believe it? 77 00:03:37,680 --> 00:03:38,920 We're jumping straight in. We're not. 78 00:03:38,920 --> 00:03:39,560 We're not. We're not. 79 00:03:39,560 --> 00:03:41,160 We're not. We're not dancing around it. 80 00:03:41,160 --> 00:03:44,560 Do you know what? From when I was competing, you 81 00:03:44,560 --> 00:03:47,800 know, at the Olympic Games and World Championships, at that 82 00:03:47,800 --> 00:03:52,040 level, you just could never even consider someone else was doping 83 00:03:52,760 --> 00:03:55,600 because soon as that got into your head, you're beaten. 84 00:03:55,960 --> 00:03:58,040 Archie, you ever think about it, you turn up on the line and you 85 00:03:58,040 --> 00:03:59,760 believe someone next to you is doping. 86 00:04:00,080 --> 00:04:04,480 How can you race them? So it's really hard to get rid 87 00:04:04,480 --> 00:04:07,200 of that. But since I've been out of that, 88 00:04:07,760 --> 00:04:09,360 I'm a sceptic on a lot of things. 89 00:04:09,720 --> 00:04:12,520 And also, of course, what's happened over the past, you 90 00:04:12,520 --> 00:04:15,320 know, decade with, you know, certain, you know, I mean 91 00:04:15,320 --> 00:04:17,920 cycling and running. And at the moment, I think I 92 00:04:17,920 --> 00:04:21,040 read the other day, there's 120 Kenyans at the moment on doping 93 00:04:21,040 --> 00:04:21,800 bans. Yes. 94 00:04:21,800 --> 00:04:26,360 So it begs the question. But for the moment, let's leave 95 00:04:26,360 --> 00:04:30,920 the doping out of it. And just because we don't know, 96 00:04:31,040 --> 00:04:35,560 that's the thing you don't know. I just want to like focus on 97 00:04:35,560 --> 00:04:39,200 just how bloody quick that is in terms of we, we had a big 98 00:04:39,200 --> 00:04:41,720 discussion about, you know, who was Australia's most best known 99 00:04:41,720 --> 00:04:45,200 runner, Steve, Mona Getty, Brett Robinson come into that 100 00:04:45,200 --> 00:04:48,240 conversation. And we, we, we were talking like 101 00:04:48,240 --> 00:04:53,120 20 sevens and two, Oh, in this race, I saw only two American 102 00:04:53,120 --> 00:04:59,320 males beat the top female. First ever woman under 2 hours 103 00:04:59,320 --> 00:05:01,120 and 10 minutes. Do you do you believe? 104 00:05:02,400 --> 00:05:04,720 Until someone tells me otherwise and I am. 105 00:05:04,840 --> 00:05:09,120 In the same way you say you're now a sceptic, I am now an 106 00:05:09,120 --> 00:05:12,080 optimist. I want to believe that the best 107 00:05:12,080 --> 00:05:14,800 of the best in all sports are clean. 108 00:05:15,200 --> 00:05:18,160 Now I know that means I'm going to have my heart broken on 109 00:05:18,160 --> 00:05:20,160 occasion. I remember being in high school 110 00:05:20,160 --> 00:05:22,600 and seeing Marion Jones, the US sprinter. 111 00:05:23,040 --> 00:05:28,040 I loved Marion Jones. She was the poster woman for 112 00:05:28,040 --> 00:05:32,320 athletics then, and when it came out that she'd been doping, it 113 00:05:32,320 --> 00:05:35,840 sucked. I hated it, and I don't think it 114 00:05:35,840 --> 00:05:39,320 ruined my love of sport, but it sucked, right? 115 00:05:40,400 --> 00:05:44,880 I now look at what Ruth has done and I want to believe it because 116 00:05:44,880 --> 00:05:50,120 I want to believe that we as a species can keep getting faster. 117 00:05:50,120 --> 00:05:54,520 I love, like I love seeing what the fact that we've got men 118 00:05:54,520 --> 00:05:58,120 who've run under 2 hours now, whether assisted in specific 119 00:05:58,120 --> 00:06:01,280 environments, designs, not in a race format necessarily, but I'm 120 00:06:01,440 --> 00:06:04,920 like in Mona's era, we would never thought anyone was capable 121 00:06:04,920 --> 00:06:06,720 of running under 2 hours. It was insane. 122 00:06:06,720 --> 00:06:11,080 And now you've got a a female athlete breaking 2 hours and 10 123 00:06:11,080 --> 00:06:14,720 minutes for the marathon, almost lopping 2 minutes off the 124 00:06:14,720 --> 00:06:16,720 previous record. Yeah, and I think that's the key 125 00:06:16,720 --> 00:06:19,120 and that's what a lot of the discussions about is the 126 00:06:19,120 --> 00:06:22,160 percentage she, not just herself, but the women have 127 00:06:22,160 --> 00:06:25,400 dropped since Paula Radcliffe held the record at around 2:15, 128 00:06:25,400 --> 00:06:29,200 give or take, how much they've been able to drop that compared 129 00:06:29,200 --> 00:06:31,640 to the men. And I even read today and I got 130 00:06:31,640 --> 00:06:34,760 down, I went down the rabbit hole a little bit and I was 131 00:06:34,760 --> 00:06:37,520 reading about, there's even a few people saying that maybe 132 00:06:37,520 --> 00:06:40,800 super shoes can suit women more than men. 133 00:06:40,840 --> 00:06:44,360 Really, You know, because it's, it's not just on the marathon. 134 00:06:44,360 --> 00:06:46,480 This has happened. We've seen this in the 10K and 135 00:06:46,480 --> 00:06:49,440 the 5K kind of percentage breakdowns as well. 136 00:06:49,720 --> 00:06:50,360 I don't know. I don't. 137 00:06:50,520 --> 00:06:54,440 I have no idea how. Half half thought out theory, 138 00:06:54,520 --> 00:06:58,200 which is a lot of my theories. We're all about theories. 139 00:06:58,200 --> 00:07:01,080 It makes more sense that women have greater scope for 140 00:07:01,080 --> 00:07:07,000 improvement in all sports because historically men have 141 00:07:07,000 --> 00:07:10,760 been prioritised in sport funding and everything. 142 00:07:11,600 --> 00:07:15,800 And now as we talk about AFLW and NRLW and the women's 143 00:07:15,800 --> 00:07:20,280 cricket, we see it particularly in NRLW as you pay these women 144 00:07:20,280 --> 00:07:23,240 as professional athletes, we're seeing the physical changes in 145 00:07:23,240 --> 00:07:25,280 them. Now athletics is probably a bit 146 00:07:25,280 --> 00:07:28,800 different because I think women's athletics is probably 147 00:07:28,800 --> 00:07:32,040 been on parity for a long time. This is why it's only 1/2 floor 148 00:07:35,040 --> 00:07:37,040 anyway. Anyway, look, I want to believe, 149 00:07:37,040 --> 00:07:39,080 and I'm going to believe until someone proves us. 150 00:07:39,400 --> 00:07:43,080 Either way, no matter which way you look at it, it's just 151 00:07:44,000 --> 00:07:45,920 absolutely crazy. You know, we're just talking. 152 00:07:45,920 --> 00:07:46,880 It's just 209. What? 153 00:07:46,880 --> 00:07:48,680 Does that breakdown to A per K pace? 154 00:07:48,680 --> 00:07:51,320 Oh God, is it sub three? Not quite. 155 00:07:51,680 --> 00:07:54,000 Not quite. Probably 311 or whereabouts the. 156 00:07:54,160 --> 00:07:58,120 The fact that I have never like kind of put that into my times 157 00:07:58,240 --> 00:08:01,960 to work out that's. What's the What's the fastest 158 00:08:01,960 --> 00:08:07,640 marathon you ever run in a race? In An Iron Man, I think we went 159 00:08:07,680 --> 00:08:11,240 one in the 40s. 2:00 and 2:40, OK, yeah. 160 00:08:11,680 --> 00:08:15,760 Look, I'm never gonna predict times here, but the more we're 161 00:08:15,760 --> 00:08:18,640 talking about running, the more we're doing this podcast, the 162 00:08:18,640 --> 00:08:22,080 more excited I'm getting about what what it is gonna be. 163 00:08:22,080 --> 00:08:24,880 And I've been talking about marathons coming back from 164 00:08:24,880 --> 00:08:27,840 America last week. I've been, you know, looking at 165 00:08:27,840 --> 00:08:30,000 some things and getting excited. I don't know what it will be 166 00:08:30,000 --> 00:08:30,920 yet. I'm not going to commit to 167 00:08:30,920 --> 00:08:33,440 anything just yet. But we, you know, next year 168 00:08:33,440 --> 00:08:35,880 we're committing to something. And the other significant thing 169 00:08:35,880 --> 00:08:38,640 I will say before we move on from this marathon world record, 170 00:08:39,360 --> 00:08:44,520 Nike takes the crown back because the previous record was 171 00:08:44,520 --> 00:08:48,360 held by. I'm not going to try Asefa. 172 00:08:48,360 --> 00:08:51,040 Let's say Asefa, I don't want to get her name wrong, but she was 173 00:08:51,040 --> 00:08:53,800 running in those those one use type Adidas shoes. 174 00:08:53,840 --> 00:08:57,560 OK, as they're branded the Adidas Adi 0 Adios Pro Evo ones. 175 00:08:57,600 --> 00:09:01,280 Yeah, this most recent record Nike ever flies. 176 00:09:01,680 --> 00:09:04,600 And I also love that idea of the who's. 177 00:09:05,000 --> 00:09:06,600 Yeah, there's an athlete that's running them. 178 00:09:06,880 --> 00:09:10,880 But from a branding perspective, the shoe manufacturers must want 179 00:09:10,880 --> 00:09:13,200 that record to be held by someone in their shoes. 180 00:09:13,200 --> 00:09:14,640 Yeah. So Nike takes back the. 181 00:09:14,640 --> 00:09:18,600 Women's title Here's a question. Do you does that sway your 182 00:09:18,600 --> 00:09:20,760 judgement on what shoe you would go and pick? 183 00:09:20,760 --> 00:09:21,680 Would you? Would you? 184 00:09:21,960 --> 00:09:24,640 Were you looking at some Adidas shoes? 185 00:09:24,760 --> 00:09:26,720 And yeah, no, but now I'm. Back. 186 00:09:26,720 --> 00:09:28,200 Now you're back. But now you're back on Nike. 187 00:09:28,200 --> 00:09:29,760 I saw. I would be more inclined to buy 188 00:09:29,760 --> 00:09:30,920 the alpha flies, put it that way. 189 00:09:31,360 --> 00:09:34,560 Talk about not really knowing what we talk about talking about 190 00:09:34,560 --> 00:09:37,600 and, and a bit of rumours. I'll, I'll jump straight into a 191 00:09:37,600 --> 00:09:41,720 bit of equipment. So there's rumours about a code 192 00:09:41,720 --> 00:09:49,560 name shoe called the Altar G and it's Nike actually going for an 193 00:09:49,560 --> 00:09:51,840 illegal shoe. So there, you know this. 40 mil 194 00:09:51,840 --> 00:09:55,120 stack height is the rule of international running 195 00:09:55,120 --> 00:09:56,040 competitions. You can't. 196 00:09:56,120 --> 00:09:58,440 Pretend I don't. Because so stack height, so the 197 00:09:58,560 --> 00:10:04,120 the the height of the rubber. OK, so under the shoe, the base 198 00:10:04,120 --> 00:10:07,480 of the shoe cannot be more than 40 millimetres. 199 00:10:07,480 --> 00:10:09,200 SO4 centimetres. Is that 4 centimetres? 200 00:10:09,200 --> 00:10:10,520 Yeah, 4 centimetres, yeah. Thanks. 201 00:10:10,520 --> 00:10:12,080 And. That's not a strong. 202 00:10:12,160 --> 00:10:13,320 Point. Yeah, that's what we have. 203 00:10:13,320 --> 00:10:18,000 Calculators so you can't have more than 40 mil OK in a stack 204 00:10:18,000 --> 00:10:21,040 height to break a world record, be in competition. 205 00:10:21,800 --> 00:10:23,880 I'm sure they're not checking the back of the marathon here at 206 00:10:23,880 --> 00:10:25,960 the Gold Coast, but in that is the rule. 207 00:10:25,960 --> 00:10:28,680 OK. But in training shoes, what some 208 00:10:28,680 --> 00:10:31,480 of the companies are doing, like I know Hoka or Hoka, however you 209 00:10:31,480 --> 00:10:35,520 want to pronounce it, they have a 48 millimetre shoe that you 210 00:10:35,520 --> 00:10:36,560 can train in. What does the? 211 00:10:36,600 --> 00:10:38,640 What does the increased stack height do? 212 00:10:38,920 --> 00:10:42,400 Just more rubber, it's just softer, more rubber, more 213 00:10:42,400 --> 00:10:44,440 softer. So I don't know whether you, you 214 00:10:44,440 --> 00:10:47,480 know, that's it, it's probably personal preference whether it's 215 00:10:47,480 --> 00:10:49,280 better or not. But this shoe in particular, So 216 00:10:49,520 --> 00:10:54,280 it is the the images that have been leaked are from the secret 217 00:10:54,280 --> 00:10:56,640 shoe. That's the IG, the secret shoes. 218 00:10:56,640 --> 00:10:59,600 I'm now following them so we can get all of this gossip. 219 00:10:59,880 --> 00:11:02,000 That's the Instagram account, the secret shoe. 220 00:11:02,600 --> 00:11:06,760 And I think it looks like, you know, people send in prototypes 221 00:11:06,760 --> 00:11:09,400 and things like that to kinda get it out to the public. 222 00:11:09,400 --> 00:11:11,240 So we don't know how for sure this is. 223 00:11:11,440 --> 00:11:14,800 But the interesting thing with this with for me was they've got 224 00:11:14,800 --> 00:11:17,200 their Zoom X foam. So like they're really nice foam 225 00:11:17,200 --> 00:11:19,680 in there. But there's a air, you know, 226 00:11:19,680 --> 00:11:21,760 like the old Air Jordans when you have the air pocket in the 227 00:11:21,760 --> 00:11:24,520 air bubble. OK, so there's air from the toe 228 00:11:24,520 --> 00:11:27,760 to the heel. You can see on the side of the 229 00:11:27,760 --> 00:11:30,560 shoe, air right from the toe to the shoe. 230 00:11:30,560 --> 00:11:33,480 So you've got that thickness of the rubber plus an air pocket 231 00:11:33,880 --> 00:11:35,720 going right through the whole shoe, so. 232 00:11:35,760 --> 00:11:39,440 Is there a carbon plate? I don't think I we don't, it's a 233 00:11:39,440 --> 00:11:40,600 secret. It's a secret shoe. 234 00:11:40,680 --> 00:11:43,760 No one knows. But obviously some of their, you 235 00:11:43,760 --> 00:11:46,000 know, pro athletes may have been testing them or whatever and 236 00:11:46,000 --> 00:11:48,360 they've got a few photos and or this could be all full of 237 00:11:48,520 --> 00:11:51,240 complete crap, but. Oh geez, I hope it's not. 238 00:11:51,280 --> 00:11:52,960 Interesting. I would want to try that shoe. 239 00:11:53,720 --> 00:11:56,280 I want to try that. Shoe I am already the the air 240 00:11:56,280 --> 00:11:59,640 bubble was such a yeah, it's iconic. 241 00:12:00,480 --> 00:12:04,840 Imagine in that in that would look you the Gold Coast marathon 242 00:12:04,840 --> 00:12:07,880 in 2025. If that shoe was available to be 243 00:12:07,880 --> 00:12:14,960 purchased would be unbelievable. You'd be I'm just imagining 1004 244 00:12:14,960 --> 00:12:19,680 hour plus runners rolling around hopping over the line in air 245 00:12:19,680 --> 00:12:21,760 bubble shoes. Well, possibly hopping of their 246 00:12:21,760 --> 00:12:23,880 rolling ankles when they're that they're, you know, they're like 247 00:12:23,880 --> 00:12:25,840 high heels nearly these. Days 48 mil. 248 00:12:25,840 --> 00:12:27,920 Geez, that's enormous. You think about 5 centimetres. 249 00:12:27,920 --> 00:12:30,120 Well, that one, that one's the Hoka. 250 00:12:30,120 --> 00:12:33,720 How do you pronounce Hoka Hoka? Hoka, however you feel, I think 251 00:12:33,720 --> 00:12:35,200 this added us. Yeah, exactly. 252 00:12:35,400 --> 00:12:37,360 The point is, we know what we're talking about here. 253 00:12:37,360 --> 00:12:38,360 I like that. The secret. 254 00:12:38,360 --> 00:12:39,480 True. I'm gonna have to jump on that 255 00:12:39,480 --> 00:12:42,040 Instagram account for sure. Oh, I like it. 256 00:12:42,040 --> 00:12:45,080 Sure, I like it. Hey, how's your week been 'cause 257 00:12:45,080 --> 00:12:46,000 you. You've been travelling. 258 00:12:46,000 --> 00:12:48,720 You've been busy since we last spoke. 259 00:12:48,720 --> 00:12:50,640 Last time we spoke, you were in the US. 260 00:12:51,000 --> 00:12:53,480 You're at the Red Bulls High Performance Centre in Santa 261 00:12:53,480 --> 00:12:54,800 Monica. You're back. 262 00:12:55,040 --> 00:12:56,880 Back. What can you tell what happened 263 00:12:56,880 --> 00:12:58,600 after we last spoke? Yeah, we can get into that. 264 00:12:58,640 --> 00:13:00,960 We were just saying how quickly a week goes, right. 265 00:13:00,960 --> 00:13:03,800 It feels like last night I was sitting in the hotel there doing 266 00:13:03,800 --> 00:13:05,560 this. You know, committing to doing 267 00:13:05,560 --> 00:13:09,120 this podcast each week has made me like going to school. 268 00:13:09,120 --> 00:13:11,160 You're kind of like suddenly, holy hell, gotta do my homework, 269 00:13:11,160 --> 00:13:13,600 gotta do my homework again, which we did have homework for 270 00:13:13,600 --> 00:13:17,160 this week, yes, But yes. So I had another few days after 271 00:13:17,160 --> 00:13:20,280 we chatted last week at the Red Bull High Performance Centre or 272 00:13:20,280 --> 00:13:21,840 the Athlete Performance Centre over there. 273 00:13:22,280 --> 00:13:24,640 The interesting thing was I showed the next day a picture of 274 00:13:24,640 --> 00:13:29,200 myself on a treadmill with the full apparatus and the VO2 mask 275 00:13:29,200 --> 00:13:30,760 on. And I had so many people asking 276 00:13:30,760 --> 00:13:32,280 me watch VO2. It's it's. 277 00:13:33,040 --> 00:13:35,480 What is your VO2? I don't know, it wasn't avo 2 278 00:13:35,480 --> 00:13:38,720 test that is put oxygen on and that was the joke of it all was 279 00:13:38,720 --> 00:13:43,680 that it was all show. Because my watch says mine's 57 280 00:13:43,720 --> 00:13:44,400 so. Yeah, what? 281 00:13:44,400 --> 00:13:45,800 Well, the watch has got to be right. 282 00:13:45,800 --> 00:13:49,320 So what I did do was go in the the the next day that after we 283 00:13:49,320 --> 00:13:51,840 spoke and it was about I did a step test. 284 00:13:51,840 --> 00:13:55,800 So I was more around looking at where my lactates lie, but 285 00:13:55,800 --> 00:13:59,880 looking at my trying to get myself to get to exhaustion 286 00:13:59,880 --> 00:14:03,560 running and then look at how my bio mechanics were reacting so 287 00:14:03,560 --> 00:14:05,440 that the problems I was having in that space. 288 00:14:05,440 --> 00:14:10,280 So around the room they have let's say like 1000 frames per 289 00:14:10,280 --> 00:14:13,840 second cameras, a heap of them just looking at you in a 360 290 00:14:13,840 --> 00:14:17,600 model, right, Looking at what's what's working at different 291 00:14:17,600 --> 00:14:20,000 speeds. What's interesting is we used a 292 00:14:20,000 --> 00:14:24,480 very similar step test to what I used to do at the Queensland 293 00:14:24,480 --> 00:14:27,840 Academy, a sport probably about a decade ago when I was training 294 00:14:27,840 --> 00:14:29,520 to race. And we would get our lactate 295 00:14:29,880 --> 00:14:32,480 levels off that and that would dictate what I'd go off and 296 00:14:32,480 --> 00:14:33,880 train at. So that hasn't changed that 297 00:14:33,880 --> 00:14:35,840 much. Well, it's changed a lot. 298 00:14:35,840 --> 00:14:38,160 That's the problem. It has changed a lot. 299 00:14:38,160 --> 00:14:41,360 But interestingly it was very similar to what I would start a 300 00:14:41,360 --> 00:14:44,180 pre season at. So we'd go in and test pre 301 00:14:44,180 --> 00:14:46,840 season like when I'd come back after, you know, maybe 3 weeks 302 00:14:46,840 --> 00:14:49,320 off for holiday. Yeah, do our first Test, that's 303 00:14:49,320 --> 00:14:51,080 the baseline. And then as we went through the 304 00:14:51,080 --> 00:14:52,640 season, we'd do a number of these tests. 305 00:14:52,640 --> 00:14:56,000 And what you're trying to work out is if you think about it 306 00:14:56,000 --> 00:14:59,880 like a a curve where you start off at a very slow speed. 307 00:14:59,920 --> 00:15:01,800 Yeah. And work out what lactate you're 308 00:15:01,800 --> 00:15:05,880 producing. Sure, If anything, your lactate 309 00:15:06,280 --> 00:15:09,240 to begin with, it might even be higher when you start, like 310 00:15:09,240 --> 00:15:12,000 start just first starting and then it might decrease a bit. 311 00:15:12,000 --> 00:15:15,520 But there's a point at a speed where there's a, a slight 312 00:15:15,520 --> 00:15:18,600 Inflexion where you, your lactate starts increasing. 313 00:15:18,840 --> 00:15:21,520 And that's kind of, they call it L1, that's around that first 314 00:15:21,520 --> 00:15:22,880 point. And that's what I'm interested 315 00:15:22,880 --> 00:15:25,240 in. And then the second point once 316 00:15:25,240 --> 00:15:28,160 you're running up into higher speeds is where does the 317 00:15:28,160 --> 00:15:32,080 lactate, where does that curve suddenly go exponential? 318 00:15:32,080 --> 00:15:33,360 And that's the lactate threshold. 319 00:15:33,360 --> 00:15:34,760 And that's the lactate threshold. 320 00:15:34,760 --> 00:15:37,240 And that's the There's only one. I've heard of. 321 00:15:37,440 --> 00:15:39,920 That there is only one thing we're interested in, right, 322 00:15:40,200 --> 00:15:41,400 Right. And that's the lactate 323 00:15:41,400 --> 00:15:44,640 threshold, the VO2, from my understanding. 324 00:15:44,640 --> 00:15:46,760 I mean, I could be wrong. I'm not a sports scientist, but 325 00:15:46,760 --> 00:15:50,440 like, it's a, it's a great guide when you're doing, you know, 326 00:15:50,520 --> 00:15:53,880 testing kids for what sport they're going to play or, you 327 00:15:53,880 --> 00:15:56,200 know, but it doesn't really tell you anything about what's going 328 00:15:56,200 --> 00:15:58,720 on. I've known plenty of insurance 329 00:15:58,720 --> 00:16:01,640 athletes with, you know, not great VO twos, but great 330 00:16:01,640 --> 00:16:05,200 efficiency who have gone on to great things. 331 00:16:05,240 --> 00:16:06,360 OK. All right. 332 00:16:06,360 --> 00:16:08,400 So it was a bit overall good experience. 333 00:16:08,480 --> 00:16:11,200 You're glad you did it. Great experience, I'm motivated, 334 00:16:11,200 --> 00:16:14,640 I've got some data to work off, you know, I've got some strength 335 00:16:14,640 --> 00:16:16,840 and conditioning now. I'm not rocket science that I 336 00:16:16,840 --> 00:16:19,640 can work off the back of it and had another few great runs 337 00:16:19,640 --> 00:16:21,720 around LA Mate. Yeah, that some of those, some 338 00:16:21,720 --> 00:16:23,800 of those videos you're putting up, that look, the running 339 00:16:23,800 --> 00:16:25,680 around there looked fun. It looked cool. 340 00:16:25,800 --> 00:16:33,240 It wasn't all all work. I I guess this is an appropriate 341 00:16:33,240 --> 00:16:36,840 forum for me to share my news that I think I'm basically a run 342 00:16:36,880 --> 00:16:39,680 influencer. You're right, because I've got 343 00:16:39,680 --> 00:16:42,240 to buy you a boom box or. No, although. 344 00:16:42,240 --> 00:16:44,280 I We did find it. I had plenty of people messaging 345 00:16:44,280 --> 00:16:45,960 me about that stupid run boom box. 346 00:16:45,960 --> 00:16:50,040 I do not want one, no. So I'm part of a run group back 347 00:16:50,040 --> 00:16:53,320 in Sydney. I guess I'm a kind of an 348 00:16:53,320 --> 00:16:55,280 exchange shooting of this run group. 349 00:16:55,280 --> 00:16:56,800 I'm not. I don't run with them regularly 350 00:16:56,800 --> 00:17:02,120 anymore. But the run group has become a a 351 00:17:02,120 --> 00:17:05,720 sponsored run group now AG One Athletic Greens, yeah right, 352 00:17:05,760 --> 00:17:08,599 have partnered with this running group and what's. 353 00:17:08,599 --> 00:17:10,160 The running group. Runners in the dark. 354 00:17:10,160 --> 00:17:11,880 Runners in the dark. Runners in the dark, and they're 355 00:17:11,880 --> 00:17:15,200 a bunch of they. I'm the snail. 356 00:17:15,200 --> 00:17:17,359 I'm the snail mascot. That's how I refer to myself 357 00:17:17,359 --> 00:17:19,800 within this running group because I'm slow, right? 358 00:17:19,800 --> 00:17:23,359 But you've got you've got some marathon runners who run 359 00:17:23,359 --> 00:17:25,560 somewhere around 2 1/2. You got some. 360 00:17:25,960 --> 00:17:28,920 So there's some quick they move. There's there's the the fastest 361 00:17:28,920 --> 00:17:31,600 fella is quick. They're putting together A-Team 362 00:17:31,600 --> 00:17:35,560 for the bond item Manly Ultra this weekend, yes, which they'll 363 00:17:35,560 --> 00:17:37,600 win. I reckon that they're they're 364 00:17:37,600 --> 00:17:38,880 A-Team. They had a qualifying race for 365 00:17:38,880 --> 00:17:41,000 it the other week or training run for the other week and their 366 00:17:41,040 --> 00:17:42,560 A team will probably win it it there. 367 00:17:42,720 --> 00:17:45,960 There's some really high end runners and there's a few 368 00:17:45,960 --> 00:17:48,720 plotters as well like me, But for the most part they're pretty 369 00:17:48,720 --> 00:17:51,120 good runners. And yeah, the other day the big 370 00:17:51,120 --> 00:17:54,600 boss at AG one apparently saw them coming back from one of 371 00:17:54,600 --> 00:17:59,600 their runs, reached out and now they they they're partnering 372 00:17:59,600 --> 00:18:01,080 with a professional they're. Professional. 373 00:18:01,200 --> 00:18:03,400 We can call them professional. We're getting some kit, they're 374 00:18:03,400 --> 00:18:06,240 getting some kit made up. Now when I say they are getting 375 00:18:06,240 --> 00:18:09,600 some kit, I'm I say I'm running influence now because I'm still 376 00:18:09,600 --> 00:18:11,960 on the WhatsApp group. And so when the message gets 377 00:18:11,960 --> 00:18:14,720 sent around, hey guys, what do we all think of this? 378 00:18:14,920 --> 00:18:18,240 I just say yes, and then when they say right, Oh well, we need 379 00:18:18,240 --> 00:18:20,640 your shirt sizes and I just give them my shirts. 380 00:18:20,640 --> 00:18:22,440 You're just going to get some freak it out of this. 381 00:18:22,520 --> 00:18:26,240 This is brilliant. So runners in the dark, Why 382 00:18:26,240 --> 00:18:27,960 Runners in the dark used to run in the dark. 383 00:18:28,160 --> 00:18:31,440 Run in the Dark says We started in the dark, so we would usually 384 00:18:31,440 --> 00:18:36,120 meet three times a week in Sydney, in Bondi with start at 385 00:18:36,120 --> 00:18:38,280 5:00 AM and in Sydney that's. Dark. 386 00:18:38,280 --> 00:18:40,040 It's not like you're. I know, I know. 387 00:18:40,280 --> 00:18:43,560 Right. And so it was, it started much 388 00:18:43,560 --> 00:18:46,400 more socially and then it's kind of developed into AI. 389 00:18:46,480 --> 00:18:53,600 Don't want to say elite because it's not elite, but most runs 390 00:18:54,160 --> 00:18:57,920 Monday and Wednesday are probably sort of 11:50 KS 391 00:18:58,120 --> 00:19:00,480 usually run sort of around 445 pace. 392 00:19:01,040 --> 00:19:03,880 But then they also have what is called a fanging Friday. 393 00:19:04,280 --> 00:19:07,920 And that's the run session that the AG, the athletic greens boss 394 00:19:07,920 --> 00:19:10,800 saw. And that's when some of these 395 00:19:11,080 --> 00:19:16,320 fellas put their foot down and you're talking about 1213 K down 396 00:19:16,320 --> 00:19:19,640 at sub 4 minute pace with heels in it like they put their foot 397 00:19:19,640 --> 00:19:21,080 down. There's a lot of running of the 398 00:19:21,080 --> 00:19:23,240 kind of the some of the city to surf. 399 00:19:23,480 --> 00:19:27,560 Yep, track and yeah, when these boys put their foot down, it's. 400 00:19:27,920 --> 00:19:29,000 Shirts on shirts. Oh. 401 00:19:29,600 --> 00:19:32,400 Well, it probably depends on the time of year, The time of year 402 00:19:32,440 --> 00:19:35,200 the cotton allergies would be coming out around this time of 403 00:19:35,200 --> 00:19:36,320 year. Yeah, they get. 404 00:19:36,320 --> 00:19:38,680 I thought that might have just shirts off, might have the AG 405 00:19:38,680 --> 00:19:41,440 Yeah, go. Ahead, I mean, if you take the 406 00:19:41,440 --> 00:19:44,440 shirts off, there's less area to to that's true advertise that's 407 00:19:44,640 --> 00:19:45,560 true. So the shirts are going to 408 00:19:45,560 --> 00:19:47,280 start, but. May have been the opportunity. 409 00:19:47,280 --> 00:19:50,760 By proxy I'm now a a sponsored runner. 410 00:19:50,880 --> 00:19:53,080 OK. So you're now the professional 411 00:19:53,720 --> 00:19:56,680 in this in this duo. I guess, and I'd like to be 412 00:19:56,680 --> 00:19:59,040 treated as if. If we can, if that's OK, we can 413 00:19:59,040 --> 00:20:04,360 go forward, be great. What else would have what? 414 00:20:04,360 --> 00:20:06,480 Are we, are we going to talk about the are we going to talk 415 00:20:06,480 --> 00:20:08,760 about this week's poll, This week's running poll? 416 00:20:08,760 --> 00:20:10,440 We are going to talk about this week's running poll. 417 00:20:10,440 --> 00:20:13,160 You put this one up on the Instagram which and the. 418 00:20:13,160 --> 00:20:14,400 Well, it's a, It's a question. It's. 419 00:20:14,440 --> 00:20:16,080 A poll. It's not a poll, exactly. 420 00:20:16,280 --> 00:20:21,480 And interesting answers too. Not exactly what I was 421 00:20:21,480 --> 00:20:25,240 expecting. I was kind of expecting the 422 00:20:25,240 --> 00:20:29,280 marathons we've been talking about, but we've got everything 423 00:20:29,280 --> 00:20:32,560 under the sun here from we've got the rotto. 424 00:20:32,560 --> 00:20:35,760 Swim. So the question was if you could 425 00:20:35,760 --> 00:20:38,240 choose only one event in Australia to do, which would it 426 00:20:38,240 --> 00:20:39,960 be? And I guess because we didn't 427 00:20:39,960 --> 00:20:41,960 really specify. It can be any event. 428 00:20:42,280 --> 00:20:44,040 It was. It was just the one endurance 429 00:20:44,040 --> 00:20:46,040 event that in Australia you want to do. 430 00:20:46,040 --> 00:20:48,800 If you had one, one event you could do for the year. 431 00:20:48,800 --> 00:20:53,360 Most of them are running. I can see, I can see a few, a 432 00:20:53,360 --> 00:20:55,640 few people actually do now and here to spruke in their own 433 00:20:55,640 --> 00:20:57,840 events, which is fine. So we've got the burly swim run 434 00:20:57,840 --> 00:21:01,440 day, great event, great event on the Australia Day. 435 00:21:01,920 --> 00:21:05,080 What else do we got in here? Actually, plenty of people 436 00:21:05,080 --> 00:21:06,760 spruke in my events as well, wanting. 437 00:21:07,000 --> 00:21:08,760 So they're wanting. One of the ones that came up a 438 00:21:08,760 --> 00:21:10,800 fair bit was Red Bull Trail heads. 439 00:21:11,040 --> 00:21:13,680 What's Red Bull trail heads? So Red Bull trailheads. 440 00:21:13,680 --> 00:21:16,440 I don't know. Yeah, so this one hasn't. 441 00:21:16,440 --> 00:21:20,800 It was a one off during COVID when obviously the borders were 442 00:21:20,800 --> 00:21:23,880 shut. We, I had a, an idea where we 443 00:21:23,880 --> 00:21:28,560 took the idea of mountain bike enduro, which is, you know, you 444 00:21:28,560 --> 00:21:32,400 pretty much race the downhill trails and then cruise back up 445 00:21:32,400 --> 00:21:34,440 and you only take the time to the downhills trail. 446 00:21:34,440 --> 00:21:37,480 So very similar to if you were to do a like a rally car stage 447 00:21:37,480 --> 00:21:39,800 race. We thought let's do that for 448 00:21:39,800 --> 00:21:44,560 running, but we're going to go and run up the black trails and 449 00:21:44,560 --> 00:21:47,400 race down the nice flowy green and blue trails. 450 00:21:47,400 --> 00:21:50,600 So it was only a 5K race, but most of the And we did it out 451 00:21:50,600 --> 00:21:53,000 here in number Bar Valley at a private mountain bike track. 452 00:21:53,000 --> 00:21:55,280 Yeah. And we had some of like the best 453 00:21:55,280 --> 00:21:58,160 10K runners in Australia who were Queenslanders at the time 454 00:21:58,160 --> 00:22:00,040 come out. Remember seeing this now. 455 00:22:00,040 --> 00:22:02,720 Yeah, and they said literally, I didn't think it would be quite 456 00:22:02,720 --> 00:22:05,080 that hard, but most of them said there was one of the hardest 457 00:22:05,080 --> 00:22:08,600 things they've actually they've done and it was only 51K reps. 458 00:22:08,600 --> 00:22:10,560 You had some of the footy players come out. 459 00:22:10,720 --> 00:22:13,440 Yes, we had the Suns out the lines out this. 460 00:22:13,440 --> 00:22:15,800 Is I remember this now? I remember seeing it. 461 00:22:16,000 --> 00:22:19,360 It was before I moved to the Gold Coast and I I reckon I knew 462 00:22:19,360 --> 00:22:22,320 I was moving here and I remember seeing some of the footy players 463 00:22:22,320 --> 00:22:24,840 posting about this event and I thought it looked awesome. 464 00:22:25,400 --> 00:22:27,960 It was, it was great. We had a little bit of a problem 465 00:22:27,960 --> 00:22:31,280 because it rained the week before and you know, mountain 466 00:22:31,280 --> 00:22:34,880 bike trails, slippery mud and rain and but we put a few ropes 467 00:22:34,880 --> 00:22:37,480 in and kind of on the uphills and we worked it out. 468 00:22:37,480 --> 00:22:40,960 But you know, just a completely different way of looking at 469 00:22:40,960 --> 00:22:42,840 running and that's come in strong. 470 00:22:42,840 --> 00:22:44,720 The Corford Red Bull trail heads. 471 00:22:45,480 --> 00:22:47,360 I would say that is the number one. 472 00:22:47,840 --> 00:22:49,760 Really. Doesn't that, but OK, and So 473 00:22:49,840 --> 00:22:51,320 what? Obviously my audience. 474 00:22:51,400 --> 00:22:52,720 Do you read? Anything into that? 475 00:22:52,880 --> 00:22:54,720 Do you do you read anything into I? 476 00:22:54,720 --> 00:22:57,160 I do. Yeah, I do read What do? 477 00:22:57,240 --> 00:23:01,920 You read into it. Crew love to do things at a 478 00:23:01,920 --> 00:23:06,000 different crew. Also love to run marathons and 479 00:23:06,000 --> 00:23:09,360 try and beat a personal best. But I think that's where you're 480 00:23:09,360 --> 00:23:12,800 seeing trail running and different kind of outdoor Y 481 00:23:12,800 --> 00:23:16,080 events really having, you know, their time because people are 482 00:23:16,080 --> 00:23:18,200 just wanting to get outdoors and do different stuff. 483 00:23:18,560 --> 00:23:24,720 And I, I always like this event particularly because, you know, 484 00:23:24,720 --> 00:23:27,520 we know who the quickest runner, if I went down and ran them over 485 00:23:27,520 --> 00:23:29,840 a 5K along the beach, we know he's going to win. 486 00:23:29,920 --> 00:23:31,400 Yeah. I mean, the quickest run win. 487 00:23:31,400 --> 00:23:35,240 This one kind of brought the trail runners and the road 488 00:23:35,240 --> 00:23:39,600 runners together and kind of gave the trail runners on the 489 00:23:39,600 --> 00:23:42,280 downhill sections and a bit of tech like a little bit of 490 00:23:42,600 --> 00:23:45,960 technical aspects to it, a chance against the really fast 491 00:23:45,960 --> 00:23:49,880 runners and they they loved it. I also think and that the other 492 00:23:49,880 --> 00:23:52,600 thing that says to me a little bit as well, and we've talked a 493 00:23:52,600 --> 00:23:57,440 bit about it on previous episodes about the experience 494 00:23:57,440 --> 00:23:59,120 mattering as well. And we talked about the 495 00:23:59,120 --> 00:24:03,720 atmosphere at the start line for say City to Surf but and Noosa 496 00:24:03,720 --> 00:24:06,320 Triathlon, the experience and environment you get up there. 497 00:24:06,320 --> 00:24:08,920 But it also says to me and you, I guess you look at things like 498 00:24:08,920 --> 00:24:13,480 Tough Mudder, yes, and Spartan Race and those sort of things. 499 00:24:13,480 --> 00:24:14,840 Well, that's high rocks now. Right. 500 00:24:14,840 --> 00:24:16,760 And that's and that's what High Rocks is now. 501 00:24:18,640 --> 00:24:23,840 And I think that as part of this running movement we're all 502 00:24:23,840 --> 00:24:28,400 experiencing now, people want to get out to an area or an 503 00:24:28,400 --> 00:24:31,160 environment that they wouldn't normally get out to most people 504 00:24:31,160 --> 00:24:34,000 for something like trailheads, most people would never take 505 00:24:34,000 --> 00:24:35,960 themselves out running there. No, no. 506 00:24:36,280 --> 00:24:39,440 But when there's an organised event, and Tough Mudder is an 507 00:24:39,440 --> 00:24:41,680 example, there's most people that have done Tough Mudder over 508 00:24:41,680 --> 00:24:44,360 the years and I've done 1 and I would never have gone out did it 509 00:24:44,360 --> 00:24:46,080 when I was in Sydney. I would never have gone out to 510 00:24:46,080 --> 00:24:49,080 the section of Sydney in the hills where we did it. 511 00:24:49,720 --> 00:24:53,880 But because there was an organised event and I was doing 512 00:24:53,880 --> 00:24:56,640 it with other people and I was being held accountable, it gave 513 00:24:56,640 --> 00:24:58,960 me an excuse to go and explore a part of Sydney that I would 514 00:24:58,960 --> 00:25:02,080 never previously. And you talk about trailheads 515 00:25:02,080 --> 00:25:05,240 like that, those roadrunners would never have taken 516 00:25:05,240 --> 00:25:06,600 themselves off to this mountain bike. 517 00:25:06,600 --> 00:25:08,040 Look at that. It was private property, so they 518 00:25:08,040 --> 00:25:10,320 couldn't get there. But and you look at the people 519 00:25:10,320 --> 00:25:12,920 saying they want to do stuff like that or even some of those 520 00:25:12,920 --> 00:25:16,760 other kind of surprising events, it's like people want a want a 521 00:25:16,760 --> 00:25:19,440 reason to go somewhere they haven't or they wouldn't. 522 00:25:19,880 --> 00:25:24,320 And I think COVID, it has a lot to do in a positive, like as 523 00:25:24,320 --> 00:25:27,080 much as it was, you know, the time, let's not even talk about 524 00:25:27,080 --> 00:25:30,640 COVID, but it was, it had a real positive effect on people 525 00:25:30,640 --> 00:25:33,800 getting outdoors. Once you could get outdoors, it 526 00:25:33,800 --> 00:25:37,440 had a real positive effect. So what we've seen since then is 527 00:25:37,800 --> 00:25:41,040 I think with the kind of inventor like people showing 528 00:25:41,040 --> 00:25:42,840 what they do on social media as well. 529 00:25:42,840 --> 00:25:45,000 Once you see someone, like, it's a bit different seeing a 530 00:25:45,000 --> 00:25:47,360 professional athlete up on the side of a mountain, which you, 531 00:25:47,680 --> 00:25:49,680 you know, you can trip and fall off the side. 532 00:25:50,560 --> 00:25:51,800 You know, I'm not talking about that. 533 00:25:51,800 --> 00:25:55,240 But you're just seeing the everyday crew get out and hike, 534 00:25:55,240 --> 00:25:59,440 creating videos of themselves in places where generally people 535 00:25:59,440 --> 00:26:01,400 may have thought, my, I can't go there myself. 536 00:26:01,400 --> 00:26:03,600 I don't feel safe. But I've seen my mate there now. 537 00:26:04,000 --> 00:26:05,280 No stress. Let's go in. 538 00:26:05,280 --> 00:26:08,360 Like, I mean, I've seen you take your kids up to Springbrook. 539 00:26:08,480 --> 00:26:09,280 Yeah. Twin Falls. 540 00:26:09,640 --> 00:26:12,640 Twin Falls. So good, so good. 541 00:26:12,640 --> 00:26:15,160 And and. So prior to COVID, yeah. 542 00:26:15,560 --> 00:26:17,680 Because no, I know the tracks are there pretty well. 543 00:26:17,680 --> 00:26:22,080 Prior to COVID, you would be lucky to have got, I reckon, 10 544 00:26:22,080 --> 00:26:26,080 people go in there in a day, especially down into the, like, 545 00:26:26,080 --> 00:26:29,560 right into the warrior track, which is the 14K that have taken 546 00:26:29,560 --> 00:26:30,840 you around. Yeah. 547 00:26:30,880 --> 00:26:36,320 Like, one, people didn't know about it, and two, I wouldn't 548 00:26:36,320 --> 00:26:38,640 just even think about it. Now that place, you go up there 549 00:26:38,640 --> 00:26:40,480 and by 8:00 AM in the morning you can't get a park. 550 00:26:41,040 --> 00:26:45,960 It's and and to think now that this love, this is what these 551 00:26:45,960 --> 00:26:48,280 are the exact sort of com. If people are listening to this 552 00:26:48,280 --> 00:26:49,640 and thinking, what are these two talking about? 553 00:26:49,880 --> 00:26:51,920 These are the sort of conversations that spot. 554 00:26:51,960 --> 00:26:54,440 That is why we started this podcast in the 1st place, 555 00:26:54,440 --> 00:26:56,440 because we start somewhere and then we end up here. 556 00:26:56,720 --> 00:27:00,240 I'm now thinking in my mind about like Mount Coothra up in 557 00:27:00,240 --> 00:27:02,240 Brisbane, right? I don't know if there's a race 558 00:27:02,240 --> 00:27:04,120 through Mount. Coothra yeah, there is Brisbane 559 00:27:04,120 --> 00:27:06,680 Trail Ultra. But like there would be so many 560 00:27:06,680 --> 00:27:11,080 people that would have walked up Mount Coothra at one time or 561 00:27:11,080 --> 00:27:14,880 another, but would never think to run around Mount KUSA or 562 00:27:14,880 --> 00:27:17,240 through the trails just because they wouldn't know where to go, 563 00:27:17,320 --> 00:27:19,160 right? And which is perfectly normal 564 00:27:19,160 --> 00:27:23,600 response. But if they if they can find out 565 00:27:23,600 --> 00:27:26,880 about these events, they'll do it and they'll commit to it with 566 00:27:26,880 --> 00:27:29,160 a friend and you like, for example, I think it's coming up 567 00:27:29,280 --> 00:27:31,120 might even be this weekend. But the cut. 568 00:27:31,600 --> 00:27:33,360 The cut, yes. Which is in the ring. 569 00:27:33,840 --> 00:27:35,760 Unique event. It's worth talking about. 570 00:27:35,760 --> 00:27:37,840 It's worth talking. About SO, and I'll correct me if 571 00:27:37,840 --> 00:27:39,880 I'm wrong because I might get it wrong, but basically the cut is 572 00:27:39,880 --> 00:27:44,840 something of a an ultra, an enduro race where you run a lap 573 00:27:44,840 --> 00:27:46,960 of this course. Velodrome. 574 00:27:47,160 --> 00:27:49,840 Or, well, it's the criterium track around the velodrome. 575 00:27:49,840 --> 00:27:53,160 And I think you it it it's about 5 KS or 6K long. 576 00:27:53,440 --> 00:27:55,640 No. So I think and and again I'm not 577 00:27:55,640 --> 00:28:00,000 100% across it, but I think it's like about one point 5K loops. 578 00:28:00,000 --> 00:28:02,360 I reckon it's longer than that. Well, you better do a quick 579 00:28:02,360 --> 00:28:05,120 Google on it for me, but I'm, I'm, I'm gonna go with It's 580 00:28:05,120 --> 00:28:09,720 about a 1.5 K loop. And what they do you, they'll 581 00:28:09,720 --> 00:28:11,840 let everyone run through that one point, 5K. 582 00:28:11,840 --> 00:28:15,440 And when the last person comes across the line, then the they 583 00:28:15,440 --> 00:28:17,600 give you a little bit of time and then you go again. 584 00:28:17,960 --> 00:28:21,000 And at a certain point, which I've got a feeling maybe around 585 00:28:21,000 --> 00:28:25,360 that 7 or 10K mark, they start cutting people as they come 586 00:28:25,360 --> 00:28:27,840 across the line. And they just keep whittling 587 00:28:27,840 --> 00:28:32,160 that down until they get to close to 50K and then they have 588 00:28:32,160 --> 00:28:34,480 a Sprint with the last four people. 589 00:28:34,480 --> 00:28:38,520 You're right, you nailed it. So basically that's that's it. 590 00:28:38,600 --> 00:28:42,280 So the way it's pitched is anyone with a heartbeat and a 591 00:28:42,280 --> 00:28:44,480 pair of running shoes should read on. 592 00:28:44,480 --> 00:28:48,680 The minimum distance is 10.5 K and the maximum distance is 50K. 593 00:28:48,680 --> 00:28:52,800 As long as you can run 1.5 K in less than 15 minutes, you'll be 594 00:28:52,800 --> 00:28:54,720 fine. If you can't, you'll get cut. 595 00:28:55,360 --> 00:28:57,880 And so, as you say, they start as a massive group. 596 00:28:58,400 --> 00:29:00,760 The event takes place over 1.5 kilometre course. 597 00:29:00,760 --> 00:29:03,120 The race stops at the end of every lap and we wait for 598 00:29:03,120 --> 00:29:04,320 everyone to cross the finish line. 599 00:29:04,320 --> 00:29:06,320 There's a maximum time of 15 minutes for a lap. 600 00:29:06,600 --> 00:29:09,360 Once everyone is across the finish, we make any cuts, wait 601 00:29:09,360 --> 00:29:11,880 20 seconds, line up again and restart the race. 602 00:29:12,960 --> 00:29:17,160 And so I love this race. I haven't done it, but I want to 603 00:29:17,160 --> 00:29:18,880 do it badly. I want to do it too. 604 00:29:19,160 --> 00:29:22,400 I I would. Be such an exciting thing to be 605 00:29:22,400 --> 00:29:24,680 a part. Of it's a long day, I mean, 606 00:29:24,680 --> 00:29:27,000 doing it that way, it takes a long time to get through, you 607 00:29:27,000 --> 00:29:29,080 know, if you're getting up towards, you know, maybe the 608 00:29:29,080 --> 00:29:32,040 back end of it, the 30 to 50K mark, it's a because the way 609 00:29:32,040 --> 00:29:34,600 it's structured, it becomes a, you know, but I suppose there's 610 00:29:34,600 --> 00:29:36,920 people around, there's tense, you get to recover. 611 00:29:37,040 --> 00:29:39,560 I think they even give a 10 minute break to go going to the 612 00:29:39,560 --> 00:29:40,160 tour. It's. 613 00:29:40,160 --> 00:29:43,160 A vibe and there's an atmosphere and that again, we talk about 614 00:29:43,160 --> 00:29:47,640 these events and, and it's not always about the distance or the 615 00:29:47,640 --> 00:29:50,280 location or the it's about the environment. 616 00:29:50,280 --> 00:29:52,880 And the best events are the ones that create the best environment 617 00:29:52,880 --> 00:29:55,640 around it all. Which is why we see events like 618 00:29:55,640 --> 00:29:58,280 City to Surf sell out like it does noose and now sells out the 619 00:29:58,280 --> 00:29:59,960 duck. Which is why Gold Coast Marathon 620 00:29:59,960 --> 00:30:03,840 is now selling out because the vibe around it is, I would 621 00:30:03,840 --> 00:30:08,760 argue, unmatched. 100% and this one reminds me a little bit of, 622 00:30:09,480 --> 00:30:11,840 you know, the real Ultra stuff at the moment. 623 00:30:11,840 --> 00:30:14,920 They've got these backyard Ultra as they do right where they run 624 00:30:15,280 --> 00:30:20,320 AI think that's the six K loop or 6.5 K loop, and they do it on 625 00:30:20,320 --> 00:30:23,200 the hour. So you run around and you just 626 00:30:23,200 --> 00:30:24,960 keep going till you can't stop, right? 627 00:30:25,960 --> 00:30:29,280 That's for a certain type of person, not for me, I don't 628 00:30:29,280 --> 00:30:31,880 think I, but this cut is for me that this interests me. 629 00:30:31,880 --> 00:30:34,640 The cut not going to be able to get get there and do it this 630 00:30:34,640 --> 00:30:37,280 weekend, but one year that's something definitely 1500 631 00:30:37,280 --> 00:30:40,640 metres. Is a yeah, it's, it's AII. 632 00:30:40,640 --> 00:30:43,720 Just I'd like to spectate at it. I'd always, I'd, I'd like to go 633 00:30:43,720 --> 00:30:46,760 up and just watch it because particularly as you get to the 634 00:30:46,760 --> 00:30:48,920 pointy end and you know. You got to run it. 635 00:30:49,080 --> 00:30:50,280 Why wouldn't you? You wouldn't. 636 00:30:50,360 --> 00:30:52,120 Don't spectate. Get out there and run it. 637 00:30:52,320 --> 00:30:54,800 I'll try. Can I ask you some technical 638 00:30:54,800 --> 00:30:55,560 questions? Sure. 639 00:30:55,560 --> 00:30:56,600 We brought this up the other way. 640 00:30:56,640 --> 00:31:00,160 Sure, and this was put to me by a friend who's a, who's a very 641 00:31:00,160 --> 00:31:03,800 good runner, but he's also he's sort of naturally a good runner. 642 00:31:03,800 --> 00:31:06,960 He's he's a little bit naive when it comes to the technical 643 00:31:07,200 --> 00:31:08,960 aspects of things. And we talked a bit about I've 644 00:31:08,960 --> 00:31:12,480 asked you previously about what floating in within a session 645 00:31:12,840 --> 00:31:15,440 because I've always seen it written on people's travellers 646 00:31:15,440 --> 00:31:19,000 and they're like, you know, 2K or two minute efforts float in 647 00:31:19,000 --> 00:31:20,360 between. I don't understand what float 648 00:31:20,360 --> 00:31:23,520 means. If you understand that, I want 649 00:31:23,520 --> 00:31:28,840 you to explain, as in in the dumbest language possible for 650 00:31:28,840 --> 00:31:33,360 someone like me, what the value of specific running sessions 651 00:31:33,360 --> 00:31:33,880 are. OK. 652 00:31:34,120 --> 00:31:36,280 All right, the language will be the easy part for me. 653 00:31:37,720 --> 00:31:42,160 The dumbest language possible. So because everyone if, unless 654 00:31:42,160 --> 00:31:44,440 they've got a run coach who's preparing these things for them, 655 00:31:44,440 --> 00:31:47,680 they would have he heard these types of runs or run sessions 656 00:31:47,680 --> 00:31:51,600 laid out for them or they might read them online, but they won't 657 00:31:51,600 --> 00:31:54,160 understand the value behind the sessions because I don't 658 00:31:54,320 --> 00:31:55,960 understand the value behind all these sessions. 659 00:31:55,960 --> 00:31:58,560 And I run a bit. Can we start with a long run? 660 00:31:58,560 --> 00:32:00,840 Because we all hear about the idea of a long run, a Sunday 661 00:32:00,840 --> 00:32:04,400 long week. What what is the value of a long 662 00:32:04,400 --> 00:32:06,720 run and how should we be doing it? 663 00:32:08,000 --> 00:32:11,560 So this is me an experience of my experience, Sure, because 664 00:32:11,560 --> 00:32:14,040 there's every, we've talked about this with training, 665 00:32:15,840 --> 00:32:17,880 everyone's going to look at a different way. 666 00:32:17,880 --> 00:32:21,640 And when we talked about like periodization, I think you start 667 00:32:22,200 --> 00:32:24,160 thinking each week's got to look different. 668 00:32:24,160 --> 00:32:32,360 So there's no one long run that works necessarily before I take 669 00:32:32,360 --> 00:32:34,040 that question around the long run. 670 00:32:34,840 --> 00:32:36,840 He says he says, sitting up on the stage. 671 00:32:37,840 --> 00:32:40,280 Before I take that question, I do feel like I'm being 672 00:32:40,280 --> 00:32:45,840 interviewed now. I think before we get into that, 673 00:32:45,920 --> 00:32:48,680 it's worth explaining what I think a balanced week should 674 00:32:48,680 --> 00:32:52,240 look like for the everyday runner for like. 675 00:32:52,280 --> 00:32:54,960 And veg let's. Go exactly the five figures and 676 00:32:54,960 --> 00:32:56,760 red. So what do you need within your 677 00:32:56,760 --> 00:32:58,040 week? And you're not, we're not 678 00:32:58,040 --> 00:33:00,960 talking about an Olympic runner doing, you know, 20 sessions 679 00:33:00,960 --> 00:33:02,840 here. But what would I put into my 680 00:33:02,840 --> 00:33:07,760 week and touch on that would give me a rounded approach and 681 00:33:07,760 --> 00:33:11,120 give me the best chance of then actually, you know, improving 682 00:33:11,120 --> 00:33:14,440 week on week or to a certain thing and the 1st bases of that 683 00:33:14,440 --> 00:33:16,480 would be the long run. Right. 684 00:33:16,840 --> 00:33:18,880 So that's first and foremost. Well, that's the most important 685 00:33:18,880 --> 00:33:20,960 thing in the week. If we're building the rum, the 686 00:33:21,040 --> 00:33:23,520 the run pyramid, the old school run pyramid, it's your. 687 00:33:23,520 --> 00:33:25,360 It's your. Think about the base, right, the 688 00:33:25,360 --> 00:33:27,840 big base and you know, there's rules of thumbs around how long 689 00:33:27,840 --> 00:33:29,520 that should be. It should be a 30 year distance, 690 00:33:29,520 --> 00:33:31,480 whatever sounds technically, whatever that is. 691 00:33:31,720 --> 00:33:38,400 The, the, the reason for the long run is it's endurance, not 692 00:33:38,400 --> 00:33:40,840 rocket science, OK, It's endurance. 693 00:33:41,040 --> 00:33:45,120 What it's doing from a more, you'll say simplified version is 694 00:33:45,120 --> 00:33:47,840 building the capillaries and within the muscles to be able to 695 00:33:47,840 --> 00:33:51,120 carry the blood, oxygenate the blood and do all that, which 696 00:33:51,120 --> 00:33:55,200 then will help you run longer, simply more efficient and 697 00:33:55,200 --> 00:33:58,360 longer. But the big thing for me with 698 00:33:58,360 --> 00:34:02,920 the long run is it gives you the confidence to them when you go 699 00:34:02,920 --> 00:34:04,280 to the race to be able to finish it. 700 00:34:04,880 --> 00:34:07,320 The confidence when you go to the race to be able to get 701 00:34:07,320 --> 00:34:10,239 through it. It's like, it's like putting the 702 00:34:10,239 --> 00:34:13,000 money in the bank. There's there's the dumbed down 703 00:34:13,000 --> 00:34:15,000 version of it. You're putting the money in the 704 00:34:15,000 --> 00:34:17,440 bank so you can get through the race. 705 00:34:18,120 --> 00:34:20,000 I love that the. Best way possible. 706 00:34:20,000 --> 00:34:23,880 Because that tells me I'm thinking about that. 707 00:34:24,040 --> 00:34:29,080 It's the fact that the biggest advantage of a long run is the 708 00:34:29,080 --> 00:34:31,199 mental benefit. It does stuff for your legs, it 709 00:34:31,199 --> 00:34:33,480 does stuff for your lungs. But ultimately it's the mental 710 00:34:33,480 --> 00:34:36,880 strength that you gain out of a long run of going, oh, I can do 711 00:34:36,880 --> 00:34:39,840 a half marathon because I've run 1/2 marathon. 712 00:34:39,840 --> 00:34:44,920 I've done it and I can. Or I can do a 10K run because I 713 00:34:44,920 --> 00:34:48,520 did a 10K run the other weekend. And that's the most basic way to 714 00:34:48,520 --> 00:34:49,960 look at it. Time on legs. 715 00:34:50,440 --> 00:34:53,159 Can I stay on the legs as long as I need to do that race? 716 00:34:53,440 --> 00:34:55,960 Then look, you can there's progressions of how you can do a 717 00:34:55,960 --> 00:34:58,840 long run. You can you can do a like like 718 00:34:58,840 --> 00:35:01,160 actually a progressive, progressive long run where you 719 00:35:01,440 --> 00:35:03,800 start off at a set pace and then you might have like a gold 720 00:35:03,800 --> 00:35:06,960 marathon pace by the end. So it's like a build through the 721 00:35:06,960 --> 00:35:09,280 long run. There's no reason, you know, if 722 00:35:09,280 --> 00:35:13,040 you want to, we're talking about these particular ways of 723 00:35:13,040 --> 00:35:17,640 running, but there's nothing to say you can't mix up these types 724 00:35:17,640 --> 00:35:19,280 of runs. Do a long run and at the back of 725 00:35:19,280 --> 00:35:22,240 it do some type of fart like intervals which is very 726 00:35:22,240 --> 00:35:23,840 specific. But again, we're keeping it 727 00:35:23,840 --> 00:35:25,080 simple. OK, we're coming for the dumb 728 00:35:25,080 --> 00:35:27,000 people. So I talked about the week of 729 00:35:27,000 --> 00:35:29,560 what I'd put in the week. So the base is the long run, 730 00:35:29,840 --> 00:35:34,280 right? You'd hear a lot in a late kind 731 00:35:34,280 --> 00:35:39,560 of talk about 3 sessions a week, 3 intense sessions within a run 732 00:35:39,560 --> 00:35:41,520 week. I think that's probably too much 733 00:35:41,640 --> 00:35:45,120 for someone who's just running 4:00 to 5:00 or every day. 734 00:35:45,120 --> 00:35:48,880 OK. The reason being is you've got 735 00:35:48,880 --> 00:35:51,080 to allow for recovery. And if you put a long run in 736 00:35:51,080 --> 00:35:53,720 there which is going to tax you, Yeah, trying to fit three other 737 00:35:53,720 --> 00:35:56,400 intense runs into that week and and you haven't got the volume 738 00:35:56,400 --> 00:35:58,000 to support that. Yeah, injuries. 739 00:35:58,000 --> 00:35:59,640 You didn't get injured. You're going to get injured and 740 00:35:59,640 --> 00:36:02,160 you're just going to be feeling like crap crap the whole time. 741 00:36:02,520 --> 00:36:08,320 So the two runs that I would I like is some type of, you know, 742 00:36:08,320 --> 00:36:10,800 speed run. Now you can do repetitions for 743 00:36:10,800 --> 00:36:13,200 that or you could do some type of fart leg for that. 744 00:36:13,600 --> 00:36:16,720 I like the fart leg. What is explain fart leg and 745 00:36:16,720 --> 00:36:19,680 explain why it's good? So fart leg. 746 00:36:19,680 --> 00:36:27,080 I think Swedish for speed play is the actual proper definition. 747 00:36:27,400 --> 00:36:30,600 So speed play. So it's like the best way I'd be 748 00:36:30,680 --> 00:36:34,320 like suggest someone or like be able to, the way I approach Fart 749 00:36:34,320 --> 00:36:39,680 Lake is it's over your race pace for a set period of time and 750 00:36:39,680 --> 00:36:43,080 then coming back just under your own race pace for a set period 751 00:36:43,080 --> 00:36:44,960 of time. And what that's doing is 752 00:36:44,960 --> 00:36:48,520 teaching your body to kind of like accumulate lactic acid, 753 00:36:48,760 --> 00:36:51,600 like more than what you'd be capable of continuing on for a 754 00:36:51,600 --> 00:36:54,600 long time and then bringing it back and recovering it, clearing 755 00:36:54,600 --> 00:36:56,960 it to be able to go again and again. 756 00:36:58,120 --> 00:37:00,560 For those playing along at home, Courtney was bang on. 757 00:37:00,600 --> 00:37:03,080 Fart leg is a Swedish term for speedplay. 758 00:37:03,080 --> 00:37:05,120 You nailed it. So it's like a. 759 00:37:05,200 --> 00:37:07,680 You're teaching your body to be able to buffer. 760 00:37:08,520 --> 00:37:12,440 So go above and then come back and then the traditional form of 761 00:37:12,440 --> 00:37:15,360 fart lick the real like if you were to go out and do it 762 00:37:15,360 --> 00:37:18,560 properly, there is no set. You don't do it like repetition. 763 00:37:18,560 --> 00:37:20,720 So there's no set time. You could be running around the 764 00:37:20,720 --> 00:37:23,640 streets and with a group of you and you'd be just like, all 765 00:37:23,640 --> 00:37:26,680 right, we're going to go on. So like we're going to go hard 766 00:37:27,080 --> 00:37:29,800 until the 3rd lamppost. OK. 767 00:37:30,000 --> 00:37:32,520 I don't know how far that is. It could be 800, could be 1200, 768 00:37:32,520 --> 00:37:35,160 it doesn't matter. And then we're going to back off 769 00:37:35,280 --> 00:37:38,680 until the next. It's great doing it with groups 770 00:37:38,680 --> 00:37:41,000 in this way if you want to have a bit of fun where it's nearly 771 00:37:41,000 --> 00:37:43,680 like one person decides the next thing they're going to do. 772 00:37:43,920 --> 00:37:46,720 So if you're in a park or you're around the street or whatever, 773 00:37:46,720 --> 00:37:52,080 it's like, OK, we're on to #55. Is that sometimes you see those 774 00:37:52,080 --> 00:37:54,320 running groups do it and I know I've done it in football pre 775 00:37:54,320 --> 00:37:56,160 seasons before where it's like if you're doing a running 776 00:37:56,160 --> 00:37:58,960 session it's the old back person runs to the front. 777 00:37:59,320 --> 00:38:01,840 It's a similar concept. Yeah, similar concept. 778 00:38:01,840 --> 00:38:05,080 So that's So what? So that's what fart like is it's 779 00:38:05,080 --> 00:38:09,040 going above your race pace and then below your race pace. 780 00:38:09,480 --> 00:38:12,320 What? Why is it good for your running? 781 00:38:13,120 --> 00:38:14,720 Like we said, it's teaching you to run. 782 00:38:14,800 --> 00:38:18,600 It's giving you, it's, it's buffering, it's helping you 783 00:38:18,600 --> 00:38:21,040 learn to buffer. So if you go a bit over your red 784 00:38:21,040 --> 00:38:25,800 line, you, it's teaching you to know your paces to be able to 785 00:38:25,800 --> 00:38:28,760 then come back, get a bit of recovery without completely 786 00:38:28,760 --> 00:38:30,880 blowing up. The other thing I really like 787 00:38:30,880 --> 00:38:34,560 fart like for from a pure race point of view is if you go out 788 00:38:34,560 --> 00:38:36,960 and run, you know, the Gen we, we kind of look at our, our 789 00:38:36,960 --> 00:38:39,760 watches or whatever and we're going to go out and we're going 790 00:38:39,760 --> 00:38:42,560 to run 10K. And my goal pace is this. 791 00:38:42,560 --> 00:38:44,120 And I'm going to try and keep it consistent. 792 00:38:44,360 --> 00:38:48,360 I'm going to run a marathon and I need to run, you know, 4 793 00:38:48,360 --> 00:38:52,240 minutes per K to do this time. But the real like the reality 794 00:38:52,240 --> 00:38:55,960 when you're in a race is that doesn't happen because you've 795 00:38:55,960 --> 00:38:59,520 got wind, you've got hills, you've got downhills, you've got 796 00:38:59,520 --> 00:39:01,600 people around you that you get, you know, you might get a bit 797 00:39:01,600 --> 00:39:02,960 competitive with the guy next year. 798 00:39:02,960 --> 00:39:05,560 Run a bit hard. So far licks great in teaching 799 00:39:05,560 --> 00:39:08,000 you just to know your body by feel a lot better. 800 00:39:08,000 --> 00:39:11,120 And that's why I I personally particularly like doing it a lot 801 00:39:11,120 --> 00:39:14,640 more than let's say specific like speed sessions. 802 00:39:14,920 --> 00:39:17,920 So the two options I had you, you want to do some type of like 803 00:39:17,920 --> 00:39:20,400 speed tolerance during the week. It could be fart lick. 804 00:39:20,680 --> 00:39:24,560 It could be, you know, hill repetitions, which also gives 805 00:39:24,560 --> 00:39:27,720 you a little bit more, you know, health builds strength and then 806 00:39:27,720 --> 00:39:28,880 when you come back to the flakes. 807 00:39:28,880 --> 00:39:30,600 Pay the bills. You always pay the bills, but 808 00:39:30,640 --> 00:39:34,600 you could do that in a way of doing intervals as well, or you 809 00:39:34,600 --> 00:39:37,240 can literally get on the track and be doing like hard 810 00:39:37,240 --> 00:39:41,120 intervals, which I mean, to me that just teaches you to have 811 00:39:41,120 --> 00:39:42,840 balls. You're going hard. 812 00:39:43,400 --> 00:39:44,960 We're talking real dumb down language here. 813 00:39:45,200 --> 00:39:48,520 So the fart leg teaches you how to race because it teaches you 814 00:39:48,520 --> 00:39:50,800 to be at that speed and come up and over. 815 00:39:51,000 --> 00:39:53,360 Whereas I think the track kind of work and the real high 816 00:39:53,360 --> 00:39:56,360 intensity speed work. It hurts because you're going as 817 00:39:56,360 --> 00:40:00,320 hard as you can gives you that kind of real like I got, you 818 00:40:00,400 --> 00:40:02,320 know, I'm in a race and I've got to dig deep. 819 00:40:03,360 --> 00:40:06,320 I know I feel that pain. I know the pain because because 820 00:40:06,320 --> 00:40:08,360 when you're building that lactate, but then you're 821 00:40:08,360 --> 00:40:11,520 completely recovering so you can attack that again. 822 00:40:12,360 --> 00:40:14,080 At the highest intensity you can. 823 00:40:14,080 --> 00:40:17,120 So it's got a. It's got a similar effect, but a 824 00:40:17,240 --> 00:40:20,400 little bit different. I love hearing you describe 825 00:40:20,400 --> 00:40:24,360 interval training as teaching you to have balls or teaching 826 00:40:24,360 --> 00:40:28,880 you to get a bit of, to get a bit of fire in your belly about 827 00:40:29,160 --> 00:40:32,480 running. Because I think for a lot of 828 00:40:32,480 --> 00:40:39,920 people of my level and below, there's a real fear about 829 00:40:40,360 --> 00:40:44,680 running faster because it's unknown. 830 00:40:45,080 --> 00:40:47,440 And I think that's a part of it. And if you're at the point where 831 00:40:47,440 --> 00:40:51,800 you're ready to take on a A5K run or a 10K run or a half 832 00:40:51,800 --> 00:40:55,200 marathon or even a marathon, I know for me with the half 833 00:40:55,200 --> 00:40:58,680 marathon a couple of weeks back when I set, my Pi was scared 834 00:40:58,680 --> 00:41:02,960 about that running that pace. I was genuinely not scared in 835 00:41:02,960 --> 00:41:06,160 the sense of fearing from a lot, but nervous about how my body 836 00:41:06,160 --> 00:41:11,280 was going to handle running at that pace and that idea of the 837 00:41:11,280 --> 00:41:15,280 interval training being the proving ground mental. 838 00:41:15,280 --> 00:41:16,680 Again. It's a bit like the long run 839 00:41:16,680 --> 00:41:21,360 really is that it's about fortifying your your brain and 840 00:41:21,360 --> 00:41:24,560 your mind and that the inner dialogue that happens when 841 00:41:24,560 --> 00:41:27,720 you're exercising, if you don't have the music drowning it out 842 00:41:28,440 --> 00:41:31,560 to say because your brain was it tells you to quit when your legs 843 00:41:31,560 --> 00:41:33,920 get tied in, the lactic builds up and you get you. 844 00:41:34,160 --> 00:41:36,040 It's the brain is the thing goes. 845 00:41:36,640 --> 00:41:38,760 You can just start walking now if you want. 846 00:41:39,040 --> 00:41:42,120 You can stop now. Like there's nothing but those 847 00:41:42,120 --> 00:41:44,640 interval sessions. It sounds like as you're dumbing 848 00:41:44,640 --> 00:41:48,640 it down, it's like that's where you tune that or you make that 849 00:41:48,880 --> 00:41:52,400 noise in your head, get quiet. Well, it gives you the break to 850 00:41:52,400 --> 00:41:55,360 be able to reset to get in the pain again. 851 00:41:56,080 --> 00:41:58,120 You know what I mean? So like, so with the fart, like 852 00:41:58,120 --> 00:42:00,840 we talked about, or a long run or a, you know, where you're 853 00:42:00,840 --> 00:42:03,360 just running continuously, you get the pain and then you kind 854 00:42:03,360 --> 00:42:05,240 of got to fight it, right? You got to keep fighting it and 855 00:42:05,240 --> 00:42:09,040 manage your pace. Whereas with speed work, you're 856 00:42:09,040 --> 00:42:12,040 getting that either really, you know, complete stop or slow jog 857 00:42:12,040 --> 00:42:14,680 or whatever it is. And that's your like reset to be 858 00:42:14,680 --> 00:42:16,800 able to then put yourself in the hurt box again. 859 00:42:17,000 --> 00:42:20,400 But there's also with the speed stuff, it's about giving you 860 00:42:20,600 --> 00:42:22,960 because you are going over speed, it's efficiency. 861 00:42:23,200 --> 00:42:26,600 You're teaching, you're, you're, you're teaching like through the 862 00:42:26,600 --> 00:42:28,720 running motion at that higher pace. 863 00:42:29,320 --> 00:42:31,160 It's also just teaching you to run a little bit more 864 00:42:31,160 --> 00:42:33,520 efficiently than what you'd be doing when you're shuffling out 865 00:42:33,520 --> 00:42:34,840 there. So there's a few different 866 00:42:34,840 --> 00:42:37,200 purposes to it. And that's not even touching on 867 00:42:37,200 --> 00:42:39,720 the science behind, you know. But I don't want to touch on the 868 00:42:39,720 --> 00:42:40,360 science. I don't. 869 00:42:40,360 --> 00:42:41,720 I'm not going to understand the science. 870 00:42:41,720 --> 00:42:43,080 You're going to keep cutting me down on the science. 871 00:42:43,160 --> 00:42:44,760 I don't want to hear the science. 872 00:42:44,760 --> 00:42:47,560 Well, look, you can explain the science if you want, but what 873 00:42:47,680 --> 00:42:49,960 hearing you talking about the intervals and stuff like that 874 00:42:49,960 --> 00:42:52,960 and felt like no speech. I genuinely, I want to go out 875 00:42:52,960 --> 00:42:55,160 and do one tomorrow. Like I'm genuinely, it's got me 876 00:42:55,160 --> 00:42:57,720 excited about, I'm not, I'm not going to, I've got a, I've got a 877 00:42:57,960 --> 00:43:03,760 slower run planned with a mate, but I, the runner in me, the 878 00:43:03,760 --> 00:43:06,720 competitor in me gets excited at that feeling because I know what 879 00:43:06,720 --> 00:43:09,120 that feeling's like after an interval session and it's 880 00:43:09,120 --> 00:43:10,320 awesome. It's great. 881 00:43:10,320 --> 00:43:12,160 I think it's, I think you love running fast. 882 00:43:12,160 --> 00:43:15,360 I think it's a better feeling. I feel better after an interval 883 00:43:15,360 --> 00:43:18,760 session than I do after a long like I think that that the the 884 00:43:18,760 --> 00:43:21,680 runner's high run talks about. Endorphins and everything come 885 00:43:21,680 --> 00:43:23,080 up. Yeah, because you're at a higher 886 00:43:23,080 --> 00:43:25,000 intensity, the heart rate's being higher. 887 00:43:25,000 --> 00:43:27,400 And again, we've you've you're getting rest. 888 00:43:27,400 --> 00:43:29,920 So it's like you are hurting me coming back to the rest. 889 00:43:30,200 --> 00:43:33,160 The reason though, I kind of, you know, you'll, you'll hear 890 00:43:33,160 --> 00:43:34,720 me. You can see what, what my 891 00:43:34,720 --> 00:43:36,120 favourite is and it's the fart leg. 892 00:43:36,440 --> 00:43:39,360 Especially as you're getting a bit older, the fart leg protects 893 00:43:39,360 --> 00:43:41,640 you a little bit as well. So you're still getting the 894 00:43:41,640 --> 00:43:44,120 speed, like we called it speed play with the fart leg. 895 00:43:44,400 --> 00:43:47,240 But because you're not completely stopping, it 896 00:43:47,320 --> 00:43:49,920 moderates the amount of speed you can go. 897 00:43:49,920 --> 00:43:52,040 Whereas I think as you're getting a bit older too, if 898 00:43:52,040 --> 00:43:55,080 you're, you know, you haven't got good background or you 899 00:43:55,080 --> 00:43:59,320 haven't been at speed a lot, there's the chance you can just 900 00:43:59,320 --> 00:44:01,560 go to the track. You've been doing all this 901 00:44:01,560 --> 00:44:04,120 endurance stuff and then suddenly you're banging out a 902 00:44:04,120 --> 00:44:07,800 400 metre flat out and you, you do, you do an injury right And 903 00:44:07,800 --> 00:44:10,040 then or you don't do it on the first Rep because you get to 904 00:44:10,040 --> 00:44:13,040 rest again, you get to go and you're actually running. 905 00:44:13,720 --> 00:44:16,520 There's a more chance that you're running above what you 906 00:44:16,520 --> 00:44:19,360 should be, right? Whereas fart leg to me, because 907 00:44:19,360 --> 00:44:23,320 you're continuous, it just helps bring that pace back to a level 908 00:44:23,320 --> 00:44:26,280 where you know you can only go so hard because you've got to 909 00:44:26,280 --> 00:44:27,960 recover again while you're moving quick. 910 00:44:28,080 --> 00:44:29,240 Especially when you're in a group. 911 00:44:29,640 --> 00:44:30,960 Yeah, OK. I like. 912 00:44:30,960 --> 00:44:32,680 It so they're the two that's the basis. 913 00:44:32,680 --> 00:44:35,240 We've got the long run, we've got the fart leg or some type of 914 00:44:35,240 --> 00:44:38,520 repetition session. And then the third kind of, so 915 00:44:38,520 --> 00:44:41,560 the second in more intense session I'd look at is some type 916 00:44:41,560 --> 00:44:45,720 of tempo run. So tempo runs, you might hear 917 00:44:45,720 --> 00:44:48,560 them as threshold runs. I mean, there's so many 918 00:44:48,560 --> 00:44:51,440 different terms out there for for different types of runs and 919 00:44:51,440 --> 00:44:52,880 whatever. And but this one's all about 920 00:44:52,880 --> 00:44:56,640 building tolerance. So it's building your tolerance 921 00:44:56,640 --> 00:45:03,200 to be able to run at a pace that is uncomfortable but not flat 922 00:45:03,200 --> 00:45:04,800 out. OK. 923 00:45:05,360 --> 00:45:08,960 So this one's teaching your body to build tolerance. 924 00:45:08,960 --> 00:45:12,360 So it's kind of more, well, it's probably not even speed 925 00:45:12,360 --> 00:45:15,400 insurance. It's at the point it's under 926 00:45:15,400 --> 00:45:18,400 your anaerobic threshold. So it's at that point just 927 00:45:18,400 --> 00:45:22,160 before you go into that anaerobic zone where you're like 928 00:45:22,720 --> 00:45:24,520 literally gasping for air. So should. 929 00:45:24,520 --> 00:45:26,680 You be able to talk like by definite like. 930 00:45:26,760 --> 00:45:28,800 It should be difficult to talk. OK it. 931 00:45:29,160 --> 00:45:31,920 Should it should be, you should be able to say a few words. 932 00:45:32,280 --> 00:45:34,320 But you're not just yapping away here. 933 00:45:34,560 --> 00:45:36,800 OK. And so because I've often heard 934 00:45:36,800 --> 00:45:43,680 tempo run talked about as like 1010 seconds slower than your 935 00:45:43,680 --> 00:45:45,320 race pace. Like if you're training up for a 936 00:45:45,320 --> 00:45:49,320 race and you're setting yourself a goal of, let's say you're 937 00:45:49,320 --> 00:45:53,360 setting yourself a goal to run four 30s for a 10K race, your 938 00:45:53,360 --> 00:45:57,000 tempo run, no, sorry, tempo run should be 10 seconds quicker 939 00:45:57,040 --> 00:45:59,560 than your race pace. Does that sound about right? 940 00:46:00,120 --> 00:46:02,240 This is. Or have we gone for? 941 00:46:02,240 --> 00:46:05,840 Two and two in depths. Well, this is the this is the 942 00:46:05,880 --> 00:46:07,520 issue when you say to someone, what? 943 00:46:07,880 --> 00:46:09,920 What's my run? What's a run session? 944 00:46:10,320 --> 00:46:15,360 So my tempo run is exactly I I would go on feel and heart rate. 945 00:46:15,720 --> 00:46:18,720 So my tempo run, we just talked about my test I did over in this 946 00:46:18,800 --> 00:46:22,520 and I've done for years and years that L2 where that 947 00:46:23,080 --> 00:46:26,560 exponential lactate, where the lactate kicks are kicks are. 948 00:46:26,560 --> 00:46:29,760 Yeah, they'll pick up at this like a pinpoint a lactate. 949 00:46:31,680 --> 00:46:34,040 You could do that with a lactate monitor if you wanted to. 950 00:46:34,040 --> 00:46:36,120 But you also have a corresponding heart rate. 951 00:46:36,320 --> 00:46:37,720 OK. And that heart rate's a good 952 00:46:37,720 --> 00:46:38,720 guy. It's a guide. 953 00:46:38,720 --> 00:46:41,160 It's not like that's has to be at that point. 954 00:46:41,160 --> 00:46:43,120 Yeah, it's a good guide as to where you should be. 955 00:46:43,120 --> 00:46:45,760 But I use the breathing thing. You want to be at the point 956 00:46:45,760 --> 00:46:47,880 where you're you can continue that. 957 00:46:47,880 --> 00:46:50,400 Some some people will look at it like, what's the pace you can 958 00:46:50,400 --> 00:46:52,200 hold for one hour? Right. 959 00:46:52,680 --> 00:46:54,840 And then you go out and run that for like if you're just 960 00:46:54,840 --> 00:46:58,280 starting, it might be more 15 to 20 minutes or you may even break 961 00:46:58,280 --> 00:47:00,600 that down into kind of more longer reps. 962 00:47:00,600 --> 00:47:04,200 So you might do 3-8 minute reps or three, 6 minutes, whatever 963 00:47:04,200 --> 00:47:09,040 level you're at. My I would always like history 964 00:47:09,040 --> 00:47:11,120 for me, I'll always go around that 40 minute mark. 965 00:47:11,440 --> 00:47:14,800 So if I'd run 38 to 40 minutes and I'd be aiming for about 12 966 00:47:14,800 --> 00:47:16,880 K. The reason for me that was the 967 00:47:16,880 --> 00:47:19,120 distance I did was my bread and butter. 968 00:47:19,120 --> 00:47:21,320 My money came from running 10K off a bike, right? 969 00:47:22,680 --> 00:47:25,040 OK, so I wanted a little bit of bang, I wanted a little bit of 970 00:47:25,040 --> 00:47:31,040 buffer, so I'd go 12K. OK, that's it's look, the the 971 00:47:31,040 --> 00:47:37,080 tempo run is a funny one because I think that's probably a oh, a 972 00:47:37,080 --> 00:47:40,960 type of training session that a lot of your amateur athletes 973 00:47:40,960 --> 00:47:43,640 have heard about or read about. And if they again, if they don't 974 00:47:43,640 --> 00:47:46,880 have a try, a coach, they probably don't understand what 975 00:47:46,960 --> 00:47:49,400 it's. So I like that. 976 00:47:49,720 --> 00:47:53,600 You you're buffering that lactate so you can run at a 977 00:47:54,240 --> 00:47:57,200 higher pace for longer. That's probably the most simple 978 00:47:57,200 --> 00:48:00,520 way to put it. You want to feel like if I put 979 00:48:00,520 --> 00:48:05,600 it into words of how you feel, doing that is you will be 980 00:48:05,640 --> 00:48:09,680 uncomfortable, but it's manageable and you should be 981 00:48:09,680 --> 00:48:12,120 able to say at least a couple of words to someone, but you can't 982 00:48:12,120 --> 00:48:15,640 be yapping away. This has been genuinely helpful. 983 00:48:16,040 --> 00:48:19,000 This has been for me again as someone who runs quite a bit, 984 00:48:19,560 --> 00:48:23,800 understanding the basis for these, the benefits of this 985 00:48:23,800 --> 00:48:26,600 different types of running sessions you can do. 986 00:48:27,040 --> 00:48:29,880 I've kind of always gone of. My general approach is that any 987 00:48:29,880 --> 00:48:32,440 runs good for you? Any runs better than no run at. 988 00:48:32,440 --> 00:48:34,840 All any run is better than no. Run, and any run is better than 989 00:48:34,840 --> 00:48:37,360 no run at all. But actually getting a an 990 00:48:37,360 --> 00:48:39,480 understanding of this is what you. 991 00:48:39,480 --> 00:48:41,600 This is why you. This is what you can get out of 992 00:48:41,600 --> 00:48:43,760 a fart like this is what you can get out of an intervention. 993 00:48:44,320 --> 00:48:46,680 Genuinely helpful. But that's a good like, you 994 00:48:46,760 --> 00:48:49,840 know, that's a rounded guide if you could get some like you want 995 00:48:49,840 --> 00:48:52,960 to, instead of going out and running every day, just an hour 996 00:48:53,320 --> 00:48:55,560 along the beach, you know, if you want to get some 997 00:48:55,560 --> 00:48:59,080 improvement, it's a way of just like a bit of a rounded approach 998 00:48:59,080 --> 00:49:02,200 of throwing a longer run one day than what you'd normally do. 999 00:49:02,680 --> 00:49:05,640 So then on the next day, recover, do a shorter run, do a 1000 00:49:05,640 --> 00:49:08,040 recovery run padded with a bit of mileage, whatever. 1001 00:49:08,280 --> 00:49:12,080 And then the next day go out, warm up, throw in some fart lick 1002 00:49:13,280 --> 00:49:15,360 and you're just mixing them up which is giving your body 1003 00:49:15,360 --> 00:49:18,200 different stimulus. As long as you recover from that 1004 00:49:18,200 --> 00:49:20,360 properly, you you won't know yourself. 1005 00:49:20,360 --> 00:49:22,960 Because it's interesting, I have noticed that if you run 1006 00:49:22,960 --> 00:49:26,800 influencers out there like proper are now starting to bring 1007 00:49:26,800 --> 00:49:31,040 more than just their them running with their shirts off. 1008 00:49:31,360 --> 00:49:36,080 They're actually starting to say here's how I achieve my goals 1009 00:49:36,400 --> 00:49:38,920 and there's interval sessions being referenced. 1010 00:49:38,920 --> 00:49:42,320 There's far like being sessions being referenced and I just when 1011 00:49:42,320 --> 00:49:44,760 we talked about run coaching the other week. 1012 00:49:44,920 --> 00:49:49,320 But I just wonder as as this, this movement of running and 1013 00:49:49,320 --> 00:49:54,160 fitness continues to grow and gather momentum in Australia and 1014 00:49:54,160 --> 00:49:59,160 these run influences become more and more not relevant because 1015 00:49:59,160 --> 00:50:01,640 they're already relevant, but more and more influential. 1016 00:50:02,440 --> 00:50:06,880 I wonder if that level of expertise that you've just 1017 00:50:06,880 --> 00:50:11,200 dropped or that level of like information is going to get into 1018 00:50:11,600 --> 00:50:13,800 the everyday runner. I wonder if we're going to hear 1019 00:50:13,800 --> 00:50:17,560 more people understanding what fat like does for them and 1020 00:50:17,560 --> 00:50:20,520 understanding what the benefit of the long run is as opposed to 1021 00:50:20,520 --> 00:50:21,840 just going for one. Yeah. 1022 00:50:21,880 --> 00:50:23,960 I mean, I love the fact you've kept me. 1023 00:50:24,400 --> 00:50:27,520 We've kept it really simple because you know you'll hear 1024 00:50:27,520 --> 00:50:31,720 things like Zone 2 and zones and there's so much information out 1025 00:50:31,720 --> 00:50:33,440 there. I think the the key takeaway of 1026 00:50:33,440 --> 00:50:36,520 what we just talked about is if you are, if you don't have a run 1027 00:50:36,520 --> 00:50:38,360 group, if you don't have a coach and you're there just running on 1028 00:50:38,360 --> 00:50:42,880 your own, just mix up your runs. You will improve if you just mix 1029 00:50:42,880 --> 00:50:45,120 up your runs, if you go out. It's not to say that if you go 1030 00:50:45,120 --> 00:50:47,720 out and run every day an hour that you won't. 1031 00:50:47,840 --> 00:50:50,520 If you can do that consistently over time, you will improve as 1032 00:50:50,520 --> 00:50:52,600 well. But this is, I would suggest 1033 00:50:52,600 --> 00:50:55,560 there's even a more fun way is you know you're not doing the 1034 00:50:55,560 --> 00:50:57,720 same thing every day. Mix it up. 1035 00:50:58,280 --> 00:51:00,600 Find a hill. Run the hill a bunch of times. 1036 00:51:00,760 --> 00:51:03,480 You know, down it, there's a few other things I've thought about 1037 00:51:03,480 --> 00:51:05,600 when we were kind of doing the homework that you could throw in 1038 00:51:05,600 --> 00:51:07,680 there. There's a thing called you'll 1039 00:51:07,680 --> 00:51:10,200 hear strides and why do you do strides? 1040 00:51:10,200 --> 00:51:14,200 So like after a session or maybe you do a longer run or an easy 1041 00:51:14,200 --> 00:51:18,040 run and at the back end of it you just do some really fast 50 1042 00:51:18,040 --> 00:51:21,960 metres, 100 metre run throughs. And is that like when you say 1043 00:51:22,000 --> 00:51:26,040 strides, is that mean lengthening your stride? 1044 00:51:26,080 --> 00:51:30,320 No, it just means, it just means going faster and holding really 1045 00:51:30,320 --> 00:51:32,280 good form and then just walking back and recover. 1046 00:51:32,280 --> 00:51:36,960 So it might even be like to help, you know, really open your 1047 00:51:36,960 --> 00:51:40,200 body up before a race as well. You go out and warm up, get the 1048 00:51:40,200 --> 00:51:45,080 blood flowing and then you might run through say 3100 metre, not 1049 00:51:45,160 --> 00:51:48,400 not flat out sprints, but just quicker pace and what you're 1050 00:51:48,400 --> 00:51:50,960 going to do. I've been told that that's good 1051 00:51:50,960 --> 00:51:54,200 for your heart rate too. Don't know how true this is. 1052 00:51:54,200 --> 00:51:56,160 Well, if you've. Warmed up slowly, you're moving 1053 00:51:56,160 --> 00:51:58,360 the blood around the body and you're slowly building up your 1054 00:51:58,360 --> 00:52:00,080 heart rate. But that might just perk your 1055 00:52:00,080 --> 00:52:01,880 heart rate up. So when you go to start the race 1056 00:52:01,880 --> 00:52:04,400 and you get the adrenaline, you've already shown your heart. 1057 00:52:04,480 --> 00:52:07,880 Hey, we've just increased the beats before we go to run. 1058 00:52:07,880 --> 00:52:13,160 What it also does and I would suggest well my the way I feel 1059 00:52:13,160 --> 00:52:18,200 anyway, it's more for you, it's more neurally so it's more a 1060 00:52:18,200 --> 00:52:22,360 neural kind of activation. What do you mean that as in 1061 00:52:22,400 --> 00:52:24,680 easing it switches your brain on to running? 1062 00:52:24,680 --> 00:52:26,560 Switches your body on, switches your legs on. 1063 00:52:26,720 --> 00:52:29,240 OK to a pace. OK alright, so you're jogging 1064 00:52:29,240 --> 00:52:30,600 around to warm up and then you go. 1065 00:52:30,760 --> 00:52:33,080 But you can also do that at the back end of runs. 1066 00:52:33,520 --> 00:52:36,640 So when you've you say you've been running a a threshold or a 1067 00:52:36,640 --> 00:52:39,800 longer fart like or something and you just want to at the end, 1068 00:52:39,800 --> 00:52:42,960 make sure you really just activate and get your speed. 1069 00:52:43,080 --> 00:52:46,000 Yeah, you can all in the more elite terms, it helps the back 1070 00:52:46,000 --> 00:52:47,920 end of your race if you're in for a Sprint finish. 1071 00:52:47,920 --> 00:52:50,000 OK, but it's just teaching your body to do that. 1072 00:52:50,000 --> 00:52:50,600 But. I think so. 1073 00:52:50,600 --> 00:52:53,520 What's interesting listening to all this because I in my head, 1074 00:52:53,520 --> 00:52:58,880 I'm thinking about me when I swim and I know that what and 1075 00:52:58,880 --> 00:53:01,760 nooses at the time of recording, this is about a week and a half 1076 00:53:01,760 --> 00:53:06,440 away from me and I'm going to, I've discussed it already. 1077 00:53:06,440 --> 00:53:08,680 I'm not setting the world on fire at noon this year, but I'm 1078 00:53:08,680 --> 00:53:10,600 really looking forward to doing the race anyway because it's a 1079 00:53:10,600 --> 00:53:14,480 great morning out. But what happens when I swim is 1080 00:53:14,480 --> 00:53:20,400 that I find about 200 metres in or 400 metres in, I find that my 1081 00:53:20,400 --> 00:53:25,680 heart rate gets up to a level where I I don't want. 1082 00:53:25,680 --> 00:53:29,440 I don't have a panic attack, but I genuinely get a shortness of 1083 00:53:29,440 --> 00:53:33,120 breath and have to mentally tell myself to calm down. 1084 00:53:33,400 --> 00:53:37,400 And I sometimes, whether it's because I'm not warming up well 1085 00:53:37,400 --> 00:53:41,600 enough when I swim and whether I'm not actually doing the swim 1086 00:53:41,600 --> 00:53:44,680 equivalents of what you're talking about there as far as 1087 00:53:44,680 --> 00:53:51,720 strides and getting my body switched on neurally to swim, I 1088 00:53:51,720 --> 00:53:53,960 don't know if that's true. Well, it's just how I feel so. 1089 00:53:54,000 --> 00:53:57,360 Processing it because there's two I think it would be a bit to 1090 00:53:57,360 --> 00:53:59,440 do with the warm up like it definitely if you warm up, 1091 00:53:59,440 --> 00:54:02,400 probably it's going to help you, especially when you rush off in 1092 00:54:02,400 --> 00:54:05,160 the beginning of a race. The fact it's happening 400 1093 00:54:05,160 --> 00:54:08,080 metres into the race. There could also be a bit of 1094 00:54:08,080 --> 00:54:12,280 anxiety in the swim mate, you know, around the boys And every 1095 00:54:12,280 --> 00:54:15,120 time this, I think it's quite prevalent in triathlon swims and 1096 00:54:16,800 --> 00:54:20,000 competitors don't train in an open water environment or don't 1097 00:54:20,000 --> 00:54:23,040 train with people around them. So the only time they really get 1098 00:54:23,040 --> 00:54:25,360 exposed to people kind of bashing them and being on top of 1099 00:54:25,360 --> 00:54:27,960 them is in a race. And that's, you know, that does 1100 00:54:27,960 --> 00:54:30,320 get the heart rate up no matter if you're used to it or not used 1101 00:54:30,320 --> 00:54:32,280 to it. But you definitely over time, if 1102 00:54:32,280 --> 00:54:33,560 you train it can get better at it. 1103 00:54:33,960 --> 00:54:38,480 How if you looked at, say, the Paris Olympics as an example in 1104 00:54:38,480 --> 00:54:42,200 the triathlon and they'll swing in the scene, they would jump 1105 00:54:42,200 --> 00:54:44,840 in. There's probably a time limit 1106 00:54:44,840 --> 00:54:46,920 that they have to get out of the water before the race. 1107 00:54:46,920 --> 00:54:50,280 But let's say 30 to 40 minutes before the race, they jump in 1108 00:54:50,280 --> 00:54:54,440 the water and they might swim. You know, it could even be 10 to 1109 00:54:54,440 --> 00:54:57,360 15 minutes for some of those athletes, just really cruisy. 1110 00:54:57,720 --> 00:55:00,880 And then they'll come back to the start and they'll dive in 1111 00:55:00,880 --> 00:55:05,000 and do, you know, three to four flat out sprints as hard as they 1112 00:55:05,000 --> 00:55:07,960 can go. Yeah, two reasons. 1 is that 1113 00:55:07,960 --> 00:55:10,000 what we talked about are getting the heart rate right up. 1114 00:55:10,000 --> 00:55:12,320 And the second one is that they're just practising what 1115 00:55:12,320 --> 00:55:14,360 they got to do when they go off the start so that they've 1116 00:55:14,360 --> 00:55:17,880 exposed that their arms to that level of pressure. 1117 00:55:17,880 --> 00:55:21,000 And then you'll even get some come out of the water and use 1118 00:55:21,560 --> 00:55:25,320 like rubber bands to do then some activation exercises on top 1119 00:55:25,320 --> 00:55:27,400 of that. So even though they're going 1120 00:55:27,400 --> 00:55:31,680 into a 2 hour event or an hour 45 event or whatever it is, 1121 00:55:32,080 --> 00:55:36,360 that'll be warming up for over an hour before that race on both 1122 00:55:36,440 --> 00:55:39,000 the run, the bike, and then eventually the swim. 1123 00:55:39,520 --> 00:55:43,280 What I will say is that I want to thank the organisers of the 1124 00:55:43,280 --> 00:55:46,160 Noosa Triathlon for manning the new start procedure for swim 1125 00:55:46,160 --> 00:55:47,120 that they have. What was that? 1126 00:55:47,120 --> 00:55:51,640 Because in years gone by, it used to be even before the well, 1127 00:55:51,680 --> 00:55:56,120 since it's been moved out of the canals into the ocean, it used 1128 00:55:56,120 --> 00:56:01,200 to be the wave start, right? Get in your wave, which is an 1129 00:56:01,200 --> 00:56:05,320 age group thing and go. And then they introduce the 1130 00:56:05,320 --> 00:56:09,240 concept of the time. So it's like if you think you're 1131 00:56:09,240 --> 00:56:12,480 going to swim sub 20 minutes, if you think you're going to swim 1132 00:56:12,480 --> 00:56:14,920 that swims under 25 minutes, thirty minutes, whatever it is. 1133 00:56:14,920 --> 00:56:17,520 And then you go and see yourself based on time, which improved 1134 00:56:17,520 --> 00:56:20,520 things, but it would still a packed start. 1135 00:56:21,240 --> 00:56:24,440 And again, for me, someone like me, the anxiety of that is, is 1136 00:56:24,440 --> 00:56:26,600 intense because I don't do enough training in a group. 1137 00:56:26,640 --> 00:56:30,000 I'll swim open water, but I don't do it in a packs. 1138 00:56:30,040 --> 00:56:32,760 So I'm not used to it. What they did last year for the 1139 00:56:32,760 --> 00:56:38,600 first time was you went and seeded yourself based on your 1140 00:56:38,600 --> 00:56:39,880 time. You thought you were going to 1141 00:56:39,880 --> 00:56:44,000 swim and then they were sending off 4 at a time on five second 1142 00:56:44,000 --> 00:56:46,080 intervals. So you would go in the gate, 1143 00:56:46,440 --> 00:56:50,960 you'd be in the row of four and it'd be beep and you'd run off 1144 00:56:51,400 --> 00:56:57,320 and then they'd wait 5234, another four would go out. 1145 00:56:57,480 --> 00:57:01,240 So it's constant rolling out of races and competitors. 1146 00:57:01,400 --> 00:57:04,080 But what it does for someone like me is it means I'm, I'm 1147 00:57:04,080 --> 00:57:07,200 heading out with four people and I can control that. 1148 00:57:07,200 --> 00:57:10,640 I can pick a spot, I can go wide, I can swim to the edge. 1149 00:57:10,880 --> 00:57:12,520 And if I swim past some people, fine. 1150 00:57:12,520 --> 00:57:14,200 If some people swim past me, fine. 1151 00:57:14,360 --> 00:57:17,200 But for the most part, because we've seated based on time, I 1152 00:57:17,200 --> 00:57:20,480 know I'm not going to have Courtney Atkinson and his mates 1153 00:57:20,520 --> 00:57:23,720 swimming over the top of me or even the age group behind me. 1154 00:57:23,720 --> 00:57:28,000 Because that's what would happen is I'd start off in the 35 to 40 1155 00:57:28,000 --> 00:57:32,760 year old age group and then they'd put the 24 year old to 30 1156 00:57:32,760 --> 00:57:34,520 year old age group. Behind me and they'd come 1157 00:57:34,520 --> 00:57:37,360 straight over 7. 150 metres into the race and then all of a 1158 00:57:37,360 --> 00:57:40,400 sudden a wave of people swim over me anyway. 1159 00:57:40,400 --> 00:57:43,360 So. But the point is I need to do 1160 00:57:43,360 --> 00:57:47,080 more work on my swimming because I still get anxiety about 400 1161 00:57:47,080 --> 00:57:48,680 minutes. But we're not going to fix that 1162 00:57:48,680 --> 00:57:50,560 in one week. We can't fix that before this 1163 00:57:50,560 --> 00:57:52,000 year. That might be on the cards for 1164 00:57:52,000 --> 00:57:52,880 next year. Yeah, it was. 1165 00:57:53,720 --> 00:57:55,600 It's the same. I mean, bringing that back to 1166 00:57:55,600 --> 00:57:59,000 running, I mean it's the same on any start line in a running 1167 00:57:59,000 --> 00:58:01,560 event, you know, you have to get there early if you want to get 1168 00:58:01,560 --> 00:58:04,360 to the front. And then it's a case of, well, 1169 00:58:05,920 --> 00:58:09,480 hey, if I'm gonna run a a three hour marathon, you know, should 1170 00:58:09,480 --> 00:58:12,080 I have more right of being near the front of the line so I'm not 1171 00:58:12,080 --> 00:58:14,320 getting impeded by the traffic than someone who's trying to run 1172 00:58:14,320 --> 00:58:15,760 the five and a half hour marathon? 1173 00:58:16,240 --> 00:58:19,840 You know, everyone's got the same, you know, right, to run, 1174 00:58:20,040 --> 00:58:23,720 to run, yeah, and get a clean run and enjoy that event. 1175 00:58:23,720 --> 00:58:25,840 But, you know, I've seen it. There's a lot of. 1176 00:58:26,200 --> 00:58:28,080 No, you should. You should go and run where you 1177 00:58:28,080 --> 00:58:29,440 think you're gonna finish. It's the same. 1178 00:58:29,440 --> 00:58:30,840 Part. So you think you should self 1179 00:58:30,840 --> 00:58:32,600 seed? Absolutely. 1180 00:58:32,920 --> 00:58:36,520 It's it's like I think we should self seed in life. 1181 00:58:36,520 --> 00:58:40,520 I think we should, I think go get, let's go on step where. 1182 00:58:40,520 --> 00:58:42,360 Where are you self seeding in life I. 1183 00:58:42,360 --> 00:58:46,440 Don't know, but I just think like well, actually I do. 1184 00:58:46,520 --> 00:58:50,520 Let me give you an example please, tall people right self 1185 00:58:50,520 --> 00:58:52,880 seed yourself down the back of music gigs. 1186 00:58:53,960 --> 00:58:55,560 That's. You're on the something. 1187 00:58:55,600 --> 00:59:00,440 Now yourself down the back so our short asses can see the gig. 1188 00:59:00,440 --> 00:59:02,600 Or whatever it is anyway. I don't. 1189 00:59:02,600 --> 00:59:04,160 Seriously. You just sit on your knees as 1190 00:59:04,160 --> 00:59:04,960 well. They would just. 1191 00:59:05,880 --> 00:59:10,960 Say I the we were talking, you're just talking about self 1192 00:59:10,960 --> 00:59:12,440 seeding and it's. I. 1193 00:59:12,920 --> 00:59:15,960 What did I'm just quickly racing through our run sheet because 1194 00:59:15,960 --> 00:59:19,080 there was something that I've completely forgotten what it 1195 00:59:19,080 --> 00:59:21,480 was. Now tie up your run sessions in 1196 00:59:21,480 --> 00:59:22,560 a bow. It'll come back to me. 1197 00:59:23,480 --> 00:59:25,480 Run sessions in a bow. So we can't we cover that. 1198 00:59:25,480 --> 00:59:28,720 I mean, crux of it is do some different things. 1199 00:59:28,720 --> 00:59:30,400 I'll tell you what my favourite run of the week is. 1200 00:59:30,560 --> 00:59:33,240 There you go. So when I'm fit, what is my 1201 00:59:33,240 --> 00:59:35,120 favourite session? Because I talked about you don't 1202 00:59:35,120 --> 00:59:37,120 have to just put these into like a box. 1203 00:59:37,120 --> 00:59:40,320 It doesn't just have to be an interval session. 1204 00:59:40,320 --> 00:59:42,760 It doesn't have to be just this. So my favourite run I do out in 1205 00:59:42,760 --> 00:59:44,920 a ring. It's a 79K loop. 1206 00:59:46,000 --> 00:59:48,520 And when I get fit, I use it as a bit of a test loop for me. 1207 00:59:48,520 --> 00:59:51,680 And I call it hilly fart like, but it's 79 kilometres of hilly 1208 00:59:51,680 --> 00:59:54,360 fart. Like literally run up the first 1209 00:59:54,360 --> 00:59:55,760 hill. And when I'm talking to hill, 1210 00:59:55,760 --> 00:59:58,920 it's probably a good, you know, three hills that go up about 2K. 1211 00:59:59,680 --> 01:00:02,080 And I use that as a bit of a warm up into it. 1212 01:00:02,080 --> 01:00:05,400 And then I just start running the downhills relaxed or float. 1213 01:00:05,760 --> 01:00:09,960 And then I like push the uphills to what I consider at the time 1214 01:00:09,960 --> 01:00:15,920 being my threshold run or tempo pace over 17 K. 1215 01:00:15,920 --> 01:00:20,640 That gets really, really taxing. And that, so like I'm saying, 1216 01:00:20,640 --> 01:00:22,480 it's fart lick, but it's not really fart lick in the 1217 01:00:22,480 --> 01:00:25,440 traditional sense because I'm using hills and it's not really 1218 01:00:25,440 --> 01:00:29,800 hills because it's a long run. But I find when I can run that 1219 01:00:29,800 --> 01:00:33,720 really well, I can go off and race, you know, 1/2 marathon 1220 01:00:33,720 --> 01:00:35,800 style. What would you say? 1221 01:00:35,800 --> 01:00:38,520 Half marathon style, trail race? And I can be confident I'm going 1222 01:00:38,520 --> 01:00:40,520 to go well. Or I could go back to doing like 1223 01:00:40,520 --> 01:00:44,320 some type of 10K race or some type of shorter multi distance 1224 01:00:44,320 --> 01:00:46,320 race, multi discipline race, sorry. 1225 01:00:46,600 --> 01:00:49,160 And go really well. And I know my time around there 1226 01:00:49,360 --> 01:00:51,520 is my benchmark. Mix it all. 1227 01:00:51,520 --> 01:00:52,800 Up. That's the other thing I'll say. 1228 01:00:52,800 --> 01:00:56,560 I reckon mix it up is a great takeaway, a nice way to finish 1229 01:00:56,560 --> 01:00:58,160 it. The other thing I would say if 1230 01:00:58,160 --> 01:01:01,880 you're starting out, wherever you are on your your running or 1231 01:01:01,880 --> 01:01:05,560 excise journey, fine, Get yourself a benchmark, go and get 1232 01:01:05,560 --> 01:01:08,560 yourself a benchmark and whatever it is, if it's a 5K, if 1233 01:01:08,560 --> 01:01:12,520 it's a 1K, if it's a 10K, find yourself something that you 1234 01:01:12,520 --> 01:01:15,120 benchmark. It's a park run is a perfect. 1235 01:01:15,120 --> 01:01:18,600 Park Run is the ultimate benchmark, especially for 1236 01:01:18,600 --> 01:01:20,880 beginner runners because it's 5K is a perfect distance. 1237 01:01:21,800 --> 01:01:23,360 You can run the same course every week. 1238 01:01:23,360 --> 01:01:24,840 You've got competition to push you. 1239 01:01:25,720 --> 01:01:27,160 They even time it for you for free. 1240 01:01:27,320 --> 01:01:28,720 Exactly. Park run. 1241 01:01:29,200 --> 01:01:32,960 Go and do a park run and figure out because it's a great way for 1242 01:01:32,960 --> 01:01:37,440 you to keep yourself honest and we talk about PBS previously. 1243 01:01:37,880 --> 01:01:40,440 It's the best way, not competing against other people, it's 1244 01:01:40,440 --> 01:01:42,800 competing against yourself. Go on, get yourself a park run 1245 01:01:42,800 --> 01:01:45,880 benchmark and then if you're interested in how you're 1246 01:01:45,880 --> 01:01:48,280 travelling, go back and do it. Doesn't we have to do it every 1247 01:01:48,280 --> 01:01:50,200 week? We do sound by now like people 1248 01:01:50,200 --> 01:01:53,400 are paying us to promote Park Run, but honestly it's just it's 1249 01:01:53,440 --> 01:01:55,240 too good. I maintain I've thought more 1250 01:01:55,240 --> 01:01:57,320 about my bold statement I made a couple of weeks back. 1251 01:01:57,320 --> 01:01:59,560 I genuinely believe it won't be the greatest invention of the 1252 01:01:59,560 --> 01:02:03,000 last 20 years and I'd like you to prove me wrong. 1253 01:02:03,400 --> 01:02:05,320 And you haven't yet? Funny enough, you talked about 1254 01:02:05,320 --> 01:02:09,280 going to Yamba Park Run because of that, that the alphabet in 1255 01:02:09,280 --> 01:02:11,240 the park run alphabet. I'm heading to Yamba this 1256 01:02:11,240 --> 01:02:14,920 weekend so I might even tick off the why maybe, but. 1257 01:02:15,040 --> 01:02:17,520 Are you gonna do it? Maybe go on, get down maybe. 1258 01:02:17,840 --> 01:02:19,000 Maybe. I reckon you could take it out. 1259 01:02:19,000 --> 01:02:20,600 Actually I think the winners when I was down there were 1260 01:02:20,600 --> 01:02:21,800 running somewhere in the eighteens. 1261 01:02:21,880 --> 01:02:23,600 Eighteens. Should be able to take you. 1262 01:02:23,600 --> 01:02:26,240 Should be able to take that out. I even clicked the under 3 1263 01:02:26,240 --> 01:02:30,040 minute K pace on the tremor last week for two minutes not too. 1264 01:02:30,040 --> 01:02:32,080 Long, but yeah, the alphabet, The park run alphabet. 1265 01:02:32,240 --> 01:02:35,880 Yeah, so we talked about because we were reading about this after 1266 01:02:35,880 --> 01:02:39,960 we chatted about it because it got an interest Z, I'm not said 1267 01:02:40,000 --> 01:02:46,120 I have XX because they said in their official there's no X. 1268 01:02:46,120 --> 01:02:53,280 But Liam with his quick radio Google search, where are we 1269 01:02:53,280 --> 01:02:58,400 going for X? Zanti X We're going to Zanti X 1270 01:02:58,760 --> 01:03:00,480 Zantippy. I don't know if I'm pronouncing 1271 01:03:00,480 --> 01:03:03,760 that correctly. Zantippy is a rural locality in 1272 01:03:03,760 --> 01:03:07,560 WA, approximately 220 kilometres NE of Perth. 1273 01:03:08,480 --> 01:03:11,120 It is the only place in Australia whose name starts with 1274 01:03:11,120 --> 01:03:13,600 an X. So they don't have a park, they 1275 01:03:13,600 --> 01:03:16,400 don't have a park run. But I think those people after 1276 01:03:16,400 --> 01:03:18,440 the alphabet should be petitioning them to be, well, 1277 01:03:18,440 --> 01:03:19,040 have a park. Run. 1278 01:03:19,040 --> 01:03:21,920 This is the reason they might not have a park run because in 1279 01:03:22,000 --> 01:03:26,960 the 2016 census, the population In the 2016 census, the 1280 01:03:26,960 --> 01:03:30,920 population was recorded as 20. That's 20 people who can run 1281 01:03:30,920 --> 01:03:32,600 still. There's nine families that live 1282 01:03:32,600 --> 01:03:37,880 in Zantipi. It's my start to. 1283 01:03:37,880 --> 01:03:39,600 Explain it. Yeah, there you go. 1284 01:03:39,680 --> 01:03:43,160 Anyway, well, that's us done in the beginning, episode 6. 1285 01:03:43,160 --> 01:03:46,800 And thank you everybody. The the Spotify follower numbers 1286 01:03:46,800 --> 01:03:48,200 are growing, which is great to see. 1287 01:03:48,400 --> 01:03:51,400 We want to keep sharing the love and we want to keep growing the 1288 01:03:51,400 --> 01:03:53,040 audience. And the best way you can support 1289 01:03:53,040 --> 01:03:57,680 us if you are listening is to leave a rating and, and share it 1290 01:03:57,680 --> 01:03:59,760 with a mate. If you've got someone who's just 1291 01:03:59,760 --> 01:04:01,520 beginning their running adventure or their fitness 1292 01:04:01,520 --> 01:04:05,760 adventure, the I think today's app is by far the most 1293 01:04:05,760 --> 01:04:08,520 informative we've delivered. Courtney, you brought your 1294 01:04:08,520 --> 01:04:10,840 expertise to the table and I think there's genuine value in 1295 01:04:10,840 --> 01:04:13,800 it today, so thank you. And let us know what you want us 1296 01:04:14,120 --> 01:04:16,000 what what you would like to hear us talk about. 1297 01:04:16,000 --> 01:04:17,320 Let us know what you want to hear us talk. 1298 01:04:17,320 --> 01:04:20,280 I do know that some of the shoe chat has been well received, so 1299 01:04:20,280 --> 01:04:22,120 we might need to bring some more shoe chat to the table. 1300 01:04:22,120 --> 01:04:23,920 I'd like the idea. We're going to keep our eyes 1301 01:04:23,920 --> 01:04:25,880 peeled for this. What was this secret shoe? 1302 01:04:26,200 --> 01:04:29,800 The secret shoe. 48 mil stack. She what? 1303 01:04:29,800 --> 01:04:32,680 This a nickname? The whole the altar G. 1304 01:04:32,680 --> 01:04:34,920 The altar G. This could be just complete. 1305 01:04:34,920 --> 01:04:37,800 It could be a. Sham, it's a rumour, but what I 1306 01:04:37,800 --> 01:04:42,840 do have coming for you is a a shoe that's targeted at 3 hour 1307 01:04:42,840 --> 01:04:44,360 marathon it. So we talk a lot about super 1308 01:04:44,360 --> 01:04:46,360 shoes, but I've got a specific shoe that I'm going to bring 1309 01:04:46,360 --> 01:04:48,440 you, Liam, and we'll talk more about that one. 1310 01:04:49,240 --> 01:04:51,240 There's a hook I can't wait for next week. 1311 01:04:51,560 --> 01:04:52,200 We'll see you then.