1 00:00:00,200 --> 00:00:02,600 Because you guys were in the radio studio, just went into 2 00:00:02,600 --> 00:00:06,840 radio mode and I'm like Lame and Brawny are absolutely in their 3 00:00:06,840 --> 00:00:08,800 element here. And now we're coming back to my 4 00:00:08,800 --> 00:00:10,120 studio. We're going back to some 5 00:00:10,200 --> 00:00:11,680 serious. Things true? 6 00:00:11,680 --> 00:00:12,840 Yeah. All right, you good? 7 00:00:12,840 --> 00:00:16,680 All right, here we go in the beginning runs the Gold Coast 8 00:00:16,680 --> 00:00:19,120 Marathon. We are back and full compliment 9 00:00:19,120 --> 00:00:20,280 today. Everyone back on deck. 10 00:00:20,280 --> 00:00:21,960 Courtney, welcome back. Thank you. 11 00:00:22,120 --> 00:00:24,400 Welcome. I, I appreciated the banter of 12 00:00:24,400 --> 00:00:26,800 me not being here and I thought, well, maybe I'll just stay out 13 00:00:26,800 --> 00:00:28,240 of it. It was a good episode, you know, 14 00:00:28,320 --> 00:00:29,800 Very good. Episode Take a day off. 15 00:00:30,000 --> 00:00:31,960 You pay the price. Benita, how are you? 16 00:00:32,200 --> 00:00:33,840 Good. Yeah, Yep, feeling pretty good. 17 00:00:33,960 --> 00:00:36,840 We'll get to how I'm feeling very shortly, but Bronte, hello 18 00:00:36,840 --> 00:00:39,920 the A grade student of the marathon preparation. 19 00:00:39,920 --> 00:00:41,720 Stop it. I'm still not writing notes in 20 00:00:41,720 --> 00:00:44,760 my app, which I don't know if my coach is gonna call me up on. 21 00:00:44,760 --> 00:00:46,200 Someone at work called me up on it today. 22 00:00:46,200 --> 00:00:47,480 I said you're not writing Bonita notes. 23 00:00:47,480 --> 00:00:50,240 I said no. She can see how I'm tracking a 24 00:00:50,240 --> 00:00:52,840 lot. This is an interesting thing 25 00:00:52,840 --> 00:00:54,760 from a coach perspective. Well, actually, let's ask 26 00:00:54,760 --> 00:00:56,360 Bonita. We're 7 1/2 weeks out. 27 00:00:56,440 --> 00:00:58,400 Yeah. Would you like Bronte to start 28 00:00:58,400 --> 00:01:01,320 writing your notes? I, I reckon 'cause I don't see 29 00:01:01,320 --> 00:01:03,000 notes, I think Bronte's going really well. 30 00:01:03,000 --> 00:01:06,120 So yeah, so there's no I she knows that she can let me know 31 00:01:06,120 --> 00:01:08,400 if there's anything going on and anything to be worried about, 32 00:01:08,400 --> 00:01:09,200 but. Exactly. 33 00:01:09,240 --> 00:01:10,680 Yeah, that was my reasoning. She. 34 00:01:11,120 --> 00:01:13,320 Didn't she didn't move one of her harder long runs to a 35 00:01:13,320 --> 00:01:14,480 Monday? I did, yeah. 36 00:01:14,480 --> 00:01:16,800 Which is great because if you need to move and then I just 37 00:01:16,800 --> 00:01:20,000 adjusted the week before she, yeah, she needed to let me know 38 00:01:20,000 --> 00:01:22,440 anyway. 7 1/2 weeks out. Yep. 39 00:01:23,960 --> 00:01:26,680 How do you think? Let's start with Bronte. 40 00:01:26,680 --> 00:01:28,000 Let's start with Bronte. How's she going? 41 00:01:28,280 --> 00:01:30,640 Yeah, Bronte's doing awesome. Yeah, Look, she's ticking 42 00:01:30,640 --> 00:01:33,720 everything off. I think she's doing the optional 43 00:01:33,720 --> 00:01:35,480 runs if she wants to, but you don't. 44 00:01:35,480 --> 00:01:38,240 You don't always do them. She's had a few races. 45 00:01:38,240 --> 00:01:41,560 She's got another one coming up, but yeah, she's doing really 46 00:01:41,560 --> 00:01:42,840 well. She's recovering really well. 47 00:01:42,840 --> 00:01:44,320 I think Bronte's going fantastic. 48 00:01:44,320 --> 00:01:47,120 I couldn't, couldn't ask for any more for what Bronte's doing. 49 00:01:47,120 --> 00:01:49,680 She's doing really well. I'm even running a bit slower. 50 00:01:50,000 --> 00:01:54,640 I'm learning to run a bit slower, which is, but I 51 00:01:54,640 --> 00:01:59,280 understand why now we do that, especially over the weekend. 27 52 00:01:59,280 --> 00:02:04,960 KS at a slower pace than I've probably am used to running, but 53 00:02:04,960 --> 00:02:10,680 felt better running at 6:20 than I did running a lot less 54 00:02:10,680 --> 00:02:13,840 distance a lot faster. So I get it. 55 00:02:13,920 --> 00:02:17,880 I'm starting this. It's all coming together now. 56 00:02:17,880 --> 00:02:19,160 How did you? Because that was one of the 57 00:02:19,160 --> 00:02:22,360 things when we started this, one of the questions you had was 58 00:02:22,360 --> 00:02:25,320 about these sessions where you say, can't I just get the 59 00:02:25,320 --> 00:02:26,960 distance done as quickly as possible. 60 00:02:27,600 --> 00:02:31,680 Well, did you notice something during that 27 K's as you slowed 61 00:02:31,680 --> 00:02:34,000 down? Was it you still having to hold 62 00:02:34,000 --> 00:02:35,760 yourself back from wanting to run faster? 63 00:02:35,760 --> 00:02:38,480 Or I think it was actually probably that half marathon that 64 00:02:38,480 --> 00:02:43,040 I did where I just gassed myself right at the very beginning and 65 00:02:43,120 --> 00:02:45,480 it was so unenjoyable. It was probably my least 66 00:02:45,720 --> 00:02:47,520 enjoyable run that I've ever done. 67 00:02:48,600 --> 00:02:50,920 And I just, I don't want to feel like that again. 68 00:02:50,920 --> 00:02:56,160 So I know that the training, the reason that we're doing is so I 69 00:02:56,160 --> 00:02:59,320 don't feel like that. So yeah, it was just like a 70 00:02:59,320 --> 00:03:03,760 really good kind of check in of being like follow the programme. 71 00:03:03,760 --> 00:03:06,840 It there's a reason why Bonita is so good and why we are so 72 00:03:06,840 --> 00:03:10,360 lucky to be following it. And now the proof is in the the 73 00:03:10,360 --> 00:03:11,640 pudding. Is it getting easier? 74 00:03:12,160 --> 00:03:14,440 Is running getting easier? It is. 75 00:03:14,680 --> 00:03:19,920 It is. It's, yeah, to say 27 KS so 76 00:03:19,920 --> 00:03:23,000 casually and to be able to tell people that I do that now is 77 00:03:23,800 --> 00:03:28,000 remarkable. And even it being able to run in 78 00:03:28,000 --> 00:03:29,600 different elements, I think that's what I've been really 79 00:03:29,600 --> 00:03:32,920 testing myself over the last couple of weeks because some 80 00:03:32,920 --> 00:03:35,360 advice somebody gave me is running it all. 81 00:03:35,360 --> 00:03:38,320 Like, you don't know what the weather's going to be like when 82 00:03:38,320 --> 00:03:40,840 you wake up on that day. You don't know how you're going 83 00:03:40,840 --> 00:03:44,840 to be feeling. So even on Saturday night, I had 84 00:03:44,840 --> 00:03:48,640 a hour and a half run to do. It was pouring with rain here on 85 00:03:48,640 --> 00:03:51,240 the Gold Coast. Yeah, but I was like, who knows? 86 00:03:51,320 --> 00:03:53,160 You wake up on July 6th and it's raining. 87 00:03:53,160 --> 00:03:55,280 You've just got to be able to run. 88 00:03:55,280 --> 00:03:57,360 So 16 KS in the rain. And it was. 89 00:03:57,640 --> 00:04:00,920 I actually liked it. So yeah, I'm a freak now. 90 00:04:02,680 --> 00:04:07,320 I'm a freak for rain all in. All in all, in the last few, I'm 91 00:04:07,320 --> 00:04:09,160 just trying to think of the last few years of Gold Coast 92 00:04:09,160 --> 00:04:11,240 Marathon. It's generally rain for the half 93 00:04:11,240 --> 00:04:14,080 and then cleared up OK, but we've had pretty average weather 94 00:04:14,080 --> 00:04:15,880 for what should be a good part of the year. 95 00:04:16,079 --> 00:04:18,880 Yeah, yeah, we've had we've had a lot of rain and I think too 96 00:04:18,880 --> 00:04:20,560 it's you've got to practise running in the rain. 97 00:04:20,560 --> 00:04:24,200 And I always find like wearing like a cap or a visor helps 98 00:04:24,560 --> 00:04:26,880 because sometimes the rain can like really hit your face. 99 00:04:26,880 --> 00:04:29,840 But, and even the sort of shoes, like when I was an athlete, 100 00:04:29,960 --> 00:04:31,920 there was particular racing flats that I used to wear in the 101 00:04:32,080 --> 00:04:34,600 'cause I had more grip on the road and other shoes, they made 102 00:04:34,600 --> 00:04:35,880 me slide. Hmm. 103 00:04:35,880 --> 00:04:37,800 So it's good to practise. Yeah, just never know. 104 00:04:37,920 --> 00:04:41,880 Yeah, I feel confident in it now, which is really nice, and 105 00:04:41,880 --> 00:04:43,160 the body feels OK. What are you running? 106 00:04:43,160 --> 00:04:45,280 What shoes are you running in 'cause you were having drama 107 00:04:45,280 --> 00:04:48,240 with the the nylon things the other week, The whatever? 108 00:04:48,240 --> 00:04:51,080 On Cloud Monsters, I haven't gone back to them yet because 109 00:04:51,080 --> 00:04:54,280 they really did give my calves a bit of a, a rough trot. 110 00:04:54,480 --> 00:04:56,440 I'm all in on the Zuccone's sock knees. 111 00:04:56,440 --> 00:05:00,440 All in sock knees. Yes, I love them. 112 00:05:00,480 --> 00:05:02,480 Yeah, right back on, right back on them. 113 00:05:02,480 --> 00:05:06,480 But I also rotate him with the ASICS for the longer, slower, 114 00:05:06,480 --> 00:05:11,120 bouncier runs. And yeah, that's kind of it. 115 00:05:11,600 --> 00:05:13,080 Yeah. Are you any closer to picking a 116 00:05:13,080 --> 00:05:15,760 shoe that you'd wear or we're still, we're still in that 117 00:05:15,760 --> 00:05:17,240 process? No, this is what has been 118 00:05:17,240 --> 00:05:20,240 freaking me out this week is some of the people that I'm 119 00:05:20,880 --> 00:05:23,040 looking at doing the marathon with. 120 00:05:23,040 --> 00:05:28,200 They're all in their shoes, shopping time and I don't know 121 00:05:28,760 --> 00:05:31,880 what to do. I really like the Saccones. 122 00:05:31,880 --> 00:05:34,520 What would you recommend Monet from a timeline perspective? 123 00:05:34,520 --> 00:05:37,160 Yeah. All right, so 7 1/2 weeks out, 124 00:05:37,520 --> 00:05:42,000 when should Bronte be having decided on that shoe? 125 00:05:42,000 --> 00:05:45,520 If she's gonna buy a special shoe for the race and wearing it 126 00:05:45,520 --> 00:05:47,680 in, doing some runs in it, what's the rough timeline on 127 00:05:47,680 --> 00:05:50,240 that sort of stuff? Look, I think about four weeks 128 00:05:50,240 --> 00:05:54,520 out or so, but it's good to have a race practise so you know 129 00:05:54,560 --> 00:05:57,440 you've got a race coming up. It's good to practise, but 130 00:05:57,440 --> 00:06:00,920 probably not in brand new shoes. You know, like if you've, if 131 00:06:00,920 --> 00:06:02,520 you've worn a pair of shoes before and you're buying the 132 00:06:02,520 --> 00:06:05,400 exact same 1, I don't think you need more than a week to have a 133 00:06:05,400 --> 00:06:06,800 few runs in it and wear it in a bit. 134 00:06:07,040 --> 00:06:09,320 But if it's a shoe that you haven't worn before, you 135 00:06:09,320 --> 00:06:11,760 definitely need a few of the long longer runs just to see. 136 00:06:12,160 --> 00:06:13,920 I think blisters is a big thing. Yeah. 137 00:06:14,000 --> 00:06:16,200 And you don't want to be getting blisters in the race. 138 00:06:16,200 --> 00:06:20,160 And, you know, you need to be to practise at race pace as well as 139 00:06:20,160 --> 00:06:22,320 sort of making sure that it feels good jogging too. 140 00:06:22,640 --> 00:06:26,440 But yeah, but sometimes races, actual races is good simulation 141 00:06:26,720 --> 00:06:30,160 to try new shoes and and things like that as practise. 142 00:06:30,360 --> 00:06:32,280 But yeah, but this one you've got coming up, it's only in a 143 00:06:32,280 --> 00:06:34,520 week, so. This one I I did buy new shoes 144 00:06:34,520 --> 00:06:38,080 for because it's a trail and a road run. 145 00:06:38,080 --> 00:06:39,760 Yeah. So what have you gone with? 146 00:06:39,760 --> 00:06:42,320 That's this race. This is the GC30, right? 147 00:06:42,320 --> 00:06:44,040 So this is the main beach? Yep, Yep. 148 00:06:44,360 --> 00:06:49,160 Right. These are suckney endorphin 149 00:06:49,960 --> 00:06:51,040 pros. Yeah, yeah. 150 00:06:51,280 --> 00:06:52,480 OK. That's popular at the moment. 151 00:06:52,480 --> 00:06:58,000 Yeah, so these are my first like race day shoes because Yep, seen 152 00:06:58,000 --> 00:07:01,640 all of the bouncy race day shoes that everyone else is on. 153 00:07:01,680 --> 00:07:03,480 What made you choose them on I've got to? 154 00:07:03,560 --> 00:07:06,920 Ask I love the brand. I just really like all my runs 155 00:07:06,920 --> 00:07:10,120 when I wear those shoes. What is it? 156 00:07:10,120 --> 00:07:13,040 Zaccone or Saucony? Well, if you're Courtney, it's 157 00:07:13,040 --> 00:07:15,960 Zacconi, and if you have everybody else who's sent us 158 00:07:16,600 --> 00:07:18,520 threatening messages, it's Saucony. 159 00:07:18,520 --> 00:07:22,360 Great. I love Zacconi, I really enjoy. 160 00:07:22,480 --> 00:07:24,400 But if you're interested in getting a relationship with 161 00:07:24,400 --> 00:07:26,560 them. I enjoy Saucony. 162 00:07:26,560 --> 00:07:29,640 There you go. I don't know, I I just really 163 00:07:29,640 --> 00:07:32,080 like the feel of those shoes when I run. 164 00:07:32,320 --> 00:07:36,720 I never feel like sometimes I don't don't like the feel of 165 00:07:36,720 --> 00:07:39,200 other brands, whereas those feel really consistent. 166 00:07:40,120 --> 00:07:42,840 And I just read that these were good trail and running shoes. 167 00:07:42,840 --> 00:07:44,560 That's enough, right? Yeah. 168 00:07:44,560 --> 00:07:46,960 And Saucony, they're, they're really good running brands. 169 00:07:46,960 --> 00:07:49,720 So, you know, some of these shoe companies, they've got shoes for 170 00:07:49,720 --> 00:07:53,080 all different sorts of sorts of events and sorts of sports. 171 00:07:53,360 --> 00:07:54,960 Yeah. And I was sponsored by Saucony 172 00:07:54,960 --> 00:07:56,600 before my last Olympics. And. 173 00:07:56,880 --> 00:07:58,520 Yeah, but they were just sort of coming out then. 174 00:07:58,520 --> 00:08:00,360 I feel like they're really popular now. 175 00:08:00,360 --> 00:08:01,120 I love them. Yeah. 176 00:08:01,200 --> 00:08:03,120 What about what about? What about the brand? 177 00:08:03,120 --> 00:08:04,600 So you said, I just love the brand. 178 00:08:04,600 --> 00:08:06,640 Sorry, Courtney's. Gone into full blown market. 179 00:08:06,640 --> 00:08:10,560 No, I love it. It's nice to no doubt about 180 00:08:10,560 --> 00:08:12,400 these things. Because I want to. 181 00:08:12,400 --> 00:08:14,560 Talk about these shoes. But my friends, I want to. 182 00:08:14,600 --> 00:08:15,680 Talk about? Yeah, talk a lot. 183 00:08:15,680 --> 00:08:21,360 I like, I genuinely like the feel when I'm running in these 184 00:08:21,360 --> 00:08:23,560 shoes. They just feel really reliable. 185 00:08:23,840 --> 00:08:28,080 I don't have to worry that it's going to make my body feel a 186 00:08:28,080 --> 00:08:30,760 certain way when I'm running and then also in the recovery. 187 00:08:30,760 --> 00:08:34,559 I just find they're really consistent with a good 188 00:08:34,559 --> 00:08:37,240 performance as well as the. Shoes, but the brand well. 189 00:08:37,280 --> 00:08:39,280 I don't know much about the brand, to be honest. 190 00:08:39,280 --> 00:08:41,280 I don't even know how I. So he who? 191 00:08:41,400 --> 00:08:42,799 Yeah, that's what I was going to ask. 192 00:08:42,799 --> 00:08:46,960 Who influenced the decision? I think probably someone who I 193 00:08:46,960 --> 00:08:51,200 talk a lot about running with is at my at the radio session is my 194 00:08:51,200 --> 00:08:54,160 producer Harry, and he got into running at the same time I did 195 00:08:54,560 --> 00:08:58,480 and he is like a nerd when it comes to shoes. 196 00:08:58,480 --> 00:09:00,280 And shut up, Harry. He listens to the podcast. 197 00:09:00,280 --> 00:09:02,760 He does. He really likes the podcast and 198 00:09:02,760 --> 00:09:05,400 I kind of go to him sometimes when I do have questions about 199 00:09:05,400 --> 00:09:08,320 shoes and things because he really does his research when it 200 00:09:08,320 --> 00:09:11,600 comes to those things. And I think it was before the 201 00:09:11,600 --> 00:09:15,760 GC50 last year, we were both doing the half marathon and he 202 00:09:15,760 --> 00:09:19,320 recommended trying ones with carbon plates in and which I 203 00:09:19,440 --> 00:09:24,760 didn't even know was a thing. And so it was the Zuccone Speed 204 00:09:24,760 --> 00:09:30,480 Endorphin 4 that I tried and was like, I didn't know shoes could 205 00:09:30,480 --> 00:09:33,960 make you run like that. And it just hooked hooked me in. 206 00:09:34,040 --> 00:09:36,400 See What colour wave did we go? With I went black. 207 00:09:36,400 --> 00:09:39,240 The blacks I just went with whatever was on sale. 208 00:09:40,680 --> 00:09:44,560 It's usually what gets. Me it's a funny that and for for 209 00:09:44,760 --> 00:09:47,480 YouTube Olympians, you probably don't understand that, but I 210 00:09:47,480 --> 00:09:49,920 still remember the first time I ran in the carbon plate to shoot 211 00:09:50,000 --> 00:09:54,960 and I was like that my were ASICS meta speed and it was it 212 00:09:54,960 --> 00:09:56,560 blew my mind. Yeah, like it was. 213 00:09:56,960 --> 00:10:00,320 Oh my God, this is cheating. This how is this? 214 00:10:00,680 --> 00:10:02,680 Is me doing this. I would have been at the 215 00:10:02,680 --> 00:10:05,960 Olympics if someone had told me about these six years ago. 216 00:10:06,000 --> 00:10:09,160 That's so true. That's the feeling you get as a 217 00:10:09,320 --> 00:10:12,040 as a jogger who suddenly puts these shoes on. 218 00:10:12,040 --> 00:10:13,520 Yeah. What's the feeling I had anyway? 219 00:10:13,560 --> 00:10:14,760 Definitely. Yeah. 220 00:10:14,840 --> 00:10:16,760 Well, that's good. It sounds like it sounds like 221 00:10:16,760 --> 00:10:18,040 you're on your way. You know what? 222 00:10:18,200 --> 00:10:20,560 You know what you're like. Yeah, while we're talking about 223 00:10:21,680 --> 00:10:27,720 your kit with your running, what the rest of your outfit? 224 00:10:27,760 --> 00:10:28,720 Yeah. What are you running? 225 00:10:28,720 --> 00:10:29,920 What do you like running in what? 226 00:10:29,920 --> 00:10:31,640 Because obviously Courtney and I've talked about this 227 00:10:31,640 --> 00:10:34,880 previously on other episodes of the pod about running kitten for 228 00:10:34,880 --> 00:10:38,000 blokes, but we never had women in here to talk about it from 229 00:10:38,000 --> 00:10:39,240 your perspective. What what? 230 00:10:39,240 --> 00:10:41,000 What's your? Do you already know what you're 231 00:10:41,000 --> 00:10:44,400 running on race day or I? Think I know what shorts I'm 232 00:10:44,400 --> 00:10:47,200 going to run in. I'm like a tight shorts crop 233 00:10:47,360 --> 00:10:50,360 kind of gal. Haven't really had any issues 234 00:10:50,360 --> 00:10:55,480 with chafing Touchwood. So I think I I like do you even. 235 00:10:55,480 --> 00:10:59,240 They're a really good brand. I find they're pretty safe. 236 00:10:59,520 --> 00:11:02,760 So I'll probably do do you even shorts and then yeah, whatever 237 00:11:02,760 --> 00:11:05,120 crop. But as I'm running more, I'm 238 00:11:05,120 --> 00:11:09,320 kind of losing weight as well, so I'm having to buy new active 239 00:11:09,320 --> 00:11:10,160 wear. So I don't know. 240 00:11:10,720 --> 00:11:13,720 A lot of the stuff I have now probably isn't gonna fit right 241 00:11:13,720 --> 00:11:17,200 for 42 cans. OK, yeah, this isn't about bad 242 00:11:17,200 --> 00:11:18,760 thing. The other thing, the reason that 243 00:11:18,960 --> 00:11:21,080 jumped to mind a little bit as well, London Marathon the other 244 00:11:21,080 --> 00:11:24,320 week, I can't remember the name, but there was a Nike runner who 245 00:11:24,800 --> 00:11:27,680 was copping a lot on Oh. Yeah, the British girl. 246 00:11:27,680 --> 00:11:28,920 Yeah. Yeah, I read that. 247 00:11:28,920 --> 00:11:30,240 Yeah. Because they were saying she's 248 00:11:30,240 --> 00:11:32,560 running, running in bikinis. Yeah, right. 249 00:11:32,560 --> 00:11:36,280 And she was wearing the the bikinis bottoms or the don't 250 00:11:36,280 --> 00:11:38,560 know what they're described as banana, but I couldn't believe 251 00:11:38,560 --> 00:11:39,360 that. Yeah, yeah. 252 00:11:39,360 --> 00:11:40,280 It's ridiculous. Yeah. 253 00:11:40,280 --> 00:11:42,240 Were they different to the briefs you would have worn? 254 00:11:42,280 --> 00:11:44,200 In the day. Same time, Yeah, I remember that 255 00:11:44,200 --> 00:11:46,960 my first time when I was at the Australian Institute of Sport, 256 00:11:46,960 --> 00:11:48,720 Jane Fleming designed all the Australian. 257 00:11:48,840 --> 00:11:52,200 Like all the clothes and the briefs were like yeah, really 258 00:11:52,200 --> 00:11:54,680 sort of just like G strings almost when you started running 259 00:11:54,880 --> 00:11:56,920 like they were sort of but that's just how they were and 260 00:11:56,920 --> 00:11:59,680 you run more of them and, you know, this is 1997. 261 00:11:59,880 --> 00:12:01,600 Yeah. People didn't say anything. 262 00:12:01,600 --> 00:12:02,120 It's. Crazy. 263 00:12:02,720 --> 00:12:04,160 Well, they're saying she shouldn't have been running in 264 00:12:04,160 --> 00:12:06,240 them. Yeah, it's all that usual 265 00:12:06,240 --> 00:12:09,280 nonsense of people don't have anything better to do exactly 266 00:12:09,280 --> 00:12:11,480 than target professional athletes and what they're 267 00:12:11,480 --> 00:12:12,320 wearing. Goodness. 268 00:12:13,080 --> 00:12:16,440 So shoes. So it sounds like you got 3 1/2 269 00:12:16,440 --> 00:12:17,560 weeks. Still got plenty of time to do 270 00:12:17,560 --> 00:12:19,040 your shoe shopping. Yeah, Yeah. 271 00:12:19,040 --> 00:12:21,960 I think that that's probably I'll see how I go with these 272 00:12:22,440 --> 00:12:27,360 soccer knees this weekend and then I'm yeah, I think I'll 273 00:12:27,360 --> 00:12:31,520 probably commit to their grace day shoe if. 274 00:12:31,640 --> 00:12:34,840 If I if I would, I do the other thing I wanted to follow up with 275 00:12:34,840 --> 00:12:37,800 you on because I think last time we spoke you probably you 276 00:12:38,000 --> 00:12:40,840 explained at length how much you hated interval sessions. 277 00:12:40,920 --> 00:12:44,040 Have you done any since? No intervals. 278 00:12:44,440 --> 00:12:46,920 No, that's and that's because what in other, yeah, you're 279 00:12:46,920 --> 00:12:49,240 harder long run because you, because you did it on a Monday 280 00:12:49,240 --> 00:12:51,680 instead of a Saturday or Sunday. Yeah. 281 00:12:51,680 --> 00:12:54,040 So then normally you do intervals on Wednesday. 282 00:12:54,200 --> 00:12:57,480 And what I don't like is putting that hard long run too close to 283 00:12:57,480 --> 00:12:59,560 intervals. So with that week, we just took 284 00:12:59,560 --> 00:13:01,080 the intervals out. Why don't you like? 285 00:13:01,160 --> 00:13:02,760 Why do you like separating them like that? 286 00:13:02,840 --> 00:13:05,480 Just because you need at least I think a couple of days between 287 00:13:05,480 --> 00:13:07,480 that hard. So I call a specific long run 288 00:13:07,480 --> 00:13:10,320 between that really hard long run and something hard again. 289 00:13:10,360 --> 00:13:12,720 And I just think if you take too much of A risk, so say if 290 00:13:12,720 --> 00:13:15,400 there's only one one day rest between and rest could be an 291 00:13:15,400 --> 00:13:17,640 easy day, could be a rest day, could be cross training. 292 00:13:18,280 --> 00:13:20,600 If you only have one day rest, you're sort of pushing your body 293 00:13:20,600 --> 00:13:22,640 again. And I think it's too soon after 294 00:13:22,640 --> 00:13:25,920 those hard or long runs. And look, I've made that mistake 295 00:13:25,920 --> 00:13:28,200 as an athlete before and with people I've coached. 296 00:13:28,200 --> 00:13:30,840 And I always think, and this is what I used to always have at 297 00:13:30,840 --> 00:13:34,360 least two full days easy between, yeah, the hard long run 298 00:13:34,360 --> 00:13:36,240 and the next session. So, yeah. 299 00:13:36,240 --> 00:13:38,520 So that's why I took it out for Bronte because it would have 300 00:13:38,520 --> 00:13:41,040 been too much that week. And yeah, it's just not, it's 301 00:13:41,040 --> 00:13:42,600 not worth it. It's not worth pushing it like 302 00:13:42,600 --> 00:13:44,800 that. So what are you doing the day 303 00:13:44,800 --> 00:13:48,000 after that hard, long, specific marathon session? 304 00:13:48,000 --> 00:13:50,000 Yeah, a lot of people, I would give rest days. 305 00:13:50,240 --> 00:13:53,520 Bronte generally has rest or like it's some sort of cross 306 00:13:53,520 --> 00:13:57,040 training or walking. Yeah, but not like some people 307 00:13:57,040 --> 00:13:59,840 do jogging, like and like, it obviously depends on how many 308 00:13:59,840 --> 00:14:01,600 days a week people are running. But yeah. 309 00:14:01,600 --> 00:14:04,400 But usually it's like a rest day or cross training, Yeah. 310 00:14:05,040 --> 00:14:09,280 This is what do we 4 weeks into this now and I just hearing you 311 00:14:09,280 --> 00:14:13,080 talk about race day is like, oh wow, yeah, it's coming close. 312 00:14:13,080 --> 00:14:14,920 Like hearing you talk about the shoes you're going to be wearing 313 00:14:14,920 --> 00:14:17,920 and the outfit and even the fact that you know, the the weight 314 00:14:17,920 --> 00:14:20,560 loss and that you're planning that 7 1/2 weeks now. 315 00:14:20,560 --> 00:14:22,720 It's like I'm going to be, you know, this many kilos lot. 316 00:14:22,720 --> 00:14:25,720 I don't need to have these two. It's is it getting exciting now 317 00:14:25,720 --> 00:14:27,200 for you? Or is it? 318 00:14:27,320 --> 00:14:32,400 Still 2 that far out. I think I'm, I'm quite nervous. 319 00:14:32,400 --> 00:14:36,800 I, I'm, I'm really intrigued to see how I perform this Sunday. 320 00:14:37,200 --> 00:14:40,800 I really spooked myself I think with my half marathon 321 00:14:40,800 --> 00:14:42,480 performance a couple of weeks ago. 322 00:14:42,680 --> 00:14:46,960 I redeemed it again with the 27 K and then again on Saturday 323 00:14:46,960 --> 00:14:53,400 night with the 16. So I just need to chill out when 324 00:14:53,400 --> 00:14:57,120 it comes to a race and I think this Saturday is a it's the last 325 00:14:57,120 --> 00:15:01,440 chance for me to really see how I do on a race in a race 326 00:15:01,440 --> 00:15:04,080 environment and just hopefully put into practise everything 327 00:15:04,080 --> 00:15:07,880 we've talked about to make sure I don't just blow my own chance. 328 00:15:07,880 --> 00:15:09,240 Let's talk. Let's go into this now. 329 00:15:09,240 --> 00:15:11,200 What's what's the race? What have you got? 330 00:15:11,280 --> 00:15:16,520 30 KS Main beach trail and road running. 331 00:15:16,880 --> 00:15:18,160 OK, Yeah. Have you run this race? 332 00:15:18,320 --> 00:15:20,520 I haven't, I haven't, but I mean, this is where we train 333 00:15:20,520 --> 00:15:23,880 every Tuesday through here. So if you've got half of it 334 00:15:23,880 --> 00:15:27,080 literally on the road and it's good Flat Rd probably as fast as 335 00:15:27,080 --> 00:15:29,640 you'll find. Are you aware of the trail? 336 00:15:29,680 --> 00:15:33,440 It is, it's undulating in there. You, you know, even just running 337 00:15:33,440 --> 00:15:35,600 on, it's kind of like a cinder surface, you know, a bit of a, a 338 00:15:36,120 --> 00:15:40,280 clay type rocky surface. You will get some slip in there 339 00:15:40,280 --> 00:15:41,800 as well. So you're not going to run, you 340 00:15:41,800 --> 00:15:44,920 know, I remember when I'd run up at Coomba with Michael Shelley 341 00:15:44,920 --> 00:15:47,920 would always say like 5 to 7 seconds per kilometre. 342 00:15:47,960 --> 00:15:51,520 Sometimes you could get loose on that type of surface plus out in 343 00:15:51,520 --> 00:15:55,200 the hills, just don't get down on the fact that you'll go 344 00:15:55,240 --> 00:15:59,080 slower through like like a fair bit slower through that section. 345 00:15:59,080 --> 00:16:04,840 Yeah, that's fine. I think I'm so ankle conscious. 346 00:16:05,000 --> 00:16:08,080 Anytime I did trail running last year, I only did it for a couple 347 00:16:08,080 --> 00:16:09,760 of races. I was like this is not for me 348 00:16:10,080 --> 00:16:12,240 was because my ankles are so weak. 349 00:16:12,240 --> 00:16:15,600 They're stronger now, but I think I'm happy to slow. 350 00:16:15,600 --> 00:16:17,320 Yeah, the trail's not too bad in there. 351 00:16:17,320 --> 00:16:19,360 I mean, it's pretty good under foot in there. 352 00:16:19,360 --> 00:16:22,360 There's a bit of a little bit of sand here and there, but it, you 353 00:16:22,360 --> 00:16:25,480 know, I touch wood, you're not gonna have any problems with 354 00:16:25,480 --> 00:16:27,640 your ankles. I wouldn't say, but it is. 355 00:16:28,600 --> 00:16:32,640 Well, it is unexpectedly Hillier, especially when you're 356 00:16:32,640 --> 00:16:35,760 tied then you believe and for some reason you run out like we 357 00:16:35,760 --> 00:16:38,440 do. If it's running out and back and 358 00:16:38,440 --> 00:16:40,560 often you run out and you have a bit of a tailwind and you think 359 00:16:40,720 --> 00:16:42,320 it's so easy, so easy and then you come back. 360 00:16:42,320 --> 00:16:43,600 It's like where did that? He'll come from you. 361 00:16:43,600 --> 00:16:46,280 Didn't even notice. Yes, yeah, and this will be 30 362 00:16:46,280 --> 00:16:47,280 cases. This will be the longest I've 363 00:16:47,280 --> 00:16:48,960 ever run. Yes, but I mean, it's a great 364 00:16:48,960 --> 00:16:52,200 way. I like it too, because every 365 00:16:52,200 --> 00:16:54,480 time you're running, it's great to have a guide of how you're 366 00:16:54,480 --> 00:16:58,920 going like to also know that you don't have to worry over worry 367 00:16:58,920 --> 00:17:02,040 about the pacing. You just run to feel run the 368 00:17:02,040 --> 00:17:03,840 site. You need to be holding that same 369 00:17:03,840 --> 00:17:06,160 kind of effort through there is what you'll be doing on the 370 00:17:06,160 --> 00:17:07,880 road. And then I think the road is 371 00:17:07,880 --> 00:17:10,240 probably where I'm Benita will jump in for sure around the 372 00:17:10,240 --> 00:17:13,280 pacing because that's where I'm interested in how you then you 373 00:17:13,280 --> 00:17:15,440 know, even in that type of race, if there's others racing that 374 00:17:15,440 --> 00:17:16,920 this weekend is their lead up race. 375 00:17:16,920 --> 00:17:19,880 How do you approach the the the pacing between the trail and Rd? 376 00:17:19,960 --> 00:17:23,480 Yeah, look, it's it's a hard one because often the race that the 377 00:17:23,480 --> 00:17:25,920 races that I would suggest leading into Gold Coast Marathon 378 00:17:25,920 --> 00:17:29,320 would just be flat right half marathons or something like 379 00:17:29,320 --> 00:17:31,160 that. But I always think too anything 380 00:17:31,600 --> 00:17:35,680 like anything around 15 K, this one's 30 KA half marathon, 381 00:17:35,880 --> 00:17:37,560 anything like that's just good practise. 382 00:17:37,560 --> 00:17:39,920 So first of all, you know you're practising what you're going to 383 00:17:39,920 --> 00:17:42,600 do the morning or the night before Gold Coast Marathon. 384 00:17:42,600 --> 00:17:45,520 So what you do the night before this 30K practise, your 385 00:17:45,840 --> 00:17:48,200 nutrition practise, you know what time you're going to wake 386 00:17:48,200 --> 00:17:51,040 up, what you're going to have to eat and what you're going to do 387 00:17:51,240 --> 00:17:54,520 just before the race starts. But yeah, we're we're looking at 388 00:17:54,520 --> 00:17:55,680 this as a practise run. Yeah. 389 00:17:55,680 --> 00:17:58,160 And like, you know, that Gold Coast Running Festival one that 390 00:17:58,160 --> 00:18:00,680 you did a few weeks ago, although that was a bad 391 00:18:00,680 --> 00:18:03,200 experience, it actually, when you have experiences like that, 392 00:18:03,200 --> 00:18:05,080 it actually helps you learn what not to do. 393 00:18:05,360 --> 00:18:06,720 Oh yeah. You know, and you don't want to 394 00:18:06,760 --> 00:18:08,920 get to Gold Coast Marathon, do that in Gold Coast Marathon. 395 00:18:08,920 --> 00:18:11,680 So it's bet that was actually a good thing for you to do and 396 00:18:11,680 --> 00:18:13,640 feel. And then I think you don't make 397 00:18:13,640 --> 00:18:16,360 those sort of mistakes again, as in, and that was just going out 398 00:18:16,360 --> 00:18:18,000 too fast. Definitely. 399 00:18:18,000 --> 00:18:20,280 So this one, yeah, like the trails is always just running on 400 00:18:20,280 --> 00:18:22,400 fuel. So it's not, it's nothing about 401 00:18:22,400 --> 00:18:26,040 oh, what pace 625 lbs. So don't, I wouldn't even be 402 00:18:26,040 --> 00:18:28,920 worried it And it's it's about getting through the 30K. 403 00:18:29,000 --> 00:18:31,320 So it's always about thinking that it's practise for Gold 404 00:18:31,320 --> 00:18:34,200 Coast Marathon, but not looking at your watch and thinking what 405 00:18:34,200 --> 00:18:36,720 pace did I average for 30 KM on track? 406 00:18:36,760 --> 00:18:38,680 You know, it's not, there's nothing about that. 407 00:18:39,120 --> 00:18:40,920 But then when you're getting onto the road, that's when we're 408 00:18:40,920 --> 00:18:44,120 practising that marathon pace. But it's always even a bit 409 00:18:44,120 --> 00:18:47,240 slower early on. So it's, it's to be conservative 410 00:18:47,240 --> 00:18:49,080 rather than aggressive. Yes. 411 00:18:49,080 --> 00:18:51,520 And like coming back, even on the trails, it's effort, but 412 00:18:51,520 --> 00:18:53,920 it's not like stressing that you're looking at your watch 413 00:18:53,920 --> 00:18:56,640 because one thing we hate to do a marathon training too, is, you 414 00:18:56,640 --> 00:18:58,960 know, you repeat the same things over and over again. 415 00:18:58,960 --> 00:19:01,800 So you you're looking what I do last week, can I get better this 416 00:19:01,800 --> 00:19:02,960 week? Can I get better next week at 417 00:19:02,960 --> 00:19:05,520 the exact same sessions or the exact same runs? 418 00:19:06,080 --> 00:19:07,760 So that's why I think something like this is good, because it's 419 00:19:07,760 --> 00:19:08,480 a bit different. Too. 420 00:19:08,480 --> 00:19:10,840 Yeah, change it up, Yeah. Just do you have an idea of the 421 00:19:10,840 --> 00:19:12,520 pacing yet? That you give like. 422 00:19:12,520 --> 00:19:15,160 Well, any, anything around the road, I think, I think I would 423 00:19:15,160 --> 00:19:18,840 be very conservative early on. So anything on the road 6, we're 424 00:19:18,840 --> 00:19:22,960 looking about 6:25-ish for a marathon pace and I probably 425 00:19:22,960 --> 00:19:25,800 wouldn't be going anything faster than that, even if it 426 00:19:25,800 --> 00:19:27,760 feels easy. So we're just practising and 427 00:19:27,760 --> 00:19:28,960 holding back a. Bit meaning. 428 00:19:29,120 --> 00:19:32,520 So would the would the plan be? Do you use the GPS? 429 00:19:32,520 --> 00:19:38,000 My much I'll use my my Garmin to to track it all and see how I 430 00:19:38,000 --> 00:19:39,880 go. And it's the plan then after the 431 00:19:39,880 --> 00:19:42,600 last one to go, OK, well, this is 625. 432 00:19:42,600 --> 00:19:44,120 I'm not gonna go harder. Yeah. 433 00:19:44,320 --> 00:19:49,360 I'd like to really, really try. I really want to aim for that 434 00:19:49,360 --> 00:19:51,400 625 or 620. Yeah. 435 00:19:51,400 --> 00:19:54,200 So also, and it's, it's an absolute guess, but yeah. 436 00:19:54,240 --> 00:19:57,440 But I mean, with this sort of a race like because it's a little 437 00:19:57,440 --> 00:20:01,320 bit harder with the trail aspect, I would say usually if 438 00:20:01,320 --> 00:20:03,960 it was 1/2 marathon, maybe we'd run marathon pace for the 1st 439 00:20:03,960 --> 00:20:06,440 15K and a little bit faster for the last bit. 440 00:20:06,720 --> 00:20:09,000 But for this race, it's it's judging on how you're feeling. 441 00:20:09,200 --> 00:20:11,520 And we're not forgetting to that this is the longest you've ever 442 00:20:11,520 --> 00:20:12,800 run. So we don't want to put extra 443 00:20:12,800 --> 00:20:15,080 pressure on it pacing wise as well. 444 00:20:15,080 --> 00:20:17,840 So if it's a little bit slower, a little bit faster, it doesn't 445 00:20:17,840 --> 00:20:18,760 matter. But yeah. 446 00:20:18,880 --> 00:20:21,800 We're looking at something around there, but yeah, we'll 447 00:20:21,800 --> 00:20:24,320 see. Look, that run you did that 27K 448 00:20:24,320 --> 00:20:26,440 run, I think you averaged like 603 pace. 449 00:20:26,440 --> 00:20:27,840 Yeah. So you did that really well. 450 00:20:27,840 --> 00:20:31,720 And that also sort of like AK on, AK off for about 11:50 K 451 00:20:31,720 --> 00:20:34,000 within the run. So you know, you're in pretty 452 00:20:34,000 --> 00:20:34,920 good shape. It's just. 453 00:20:34,920 --> 00:20:36,080 Coming to. Yeah, Yeah. 454 00:20:36,080 --> 00:20:39,000 So I I would be backing yourself, but also thinking that 455 00:20:39,000 --> 00:20:41,960 it's just a training run as well and you're putting excessive 456 00:20:41,960 --> 00:20:45,040 pressure on it this. Is so exciting here, just even 457 00:20:45,040 --> 00:20:46,760 that thing about the fact that it's gonna be the furthest 458 00:20:46,760 --> 00:20:49,320 you've ever run. There's so many people out there 459 00:20:49,320 --> 00:20:52,320 that when they get into these programmes, suddenly they look 460 00:20:52,320 --> 00:20:55,240 ahead and they say I'm doing a 27, I've never run further than 461 00:20:55,240 --> 00:20:58,440 19 KS or something like that. And that mental sensation of 462 00:20:58,440 --> 00:21:01,320 going, Oh my God, at the end of this, this will be the furthest 463 00:21:01,320 --> 00:21:03,040 I've ever run. And now I can tell people, yeah, 464 00:21:03,040 --> 00:21:06,000 I run 30K, yeah. Exactly 27 was so uneven and a 465 00:21:06,000 --> 00:21:08,280 nice 30 will be good. You touched on some points I 466 00:21:08,280 --> 00:21:11,720 want to just quickly go back to in the preparation for this race 467 00:21:11,720 --> 00:21:15,240 this weekend, Bonita as a training run and clearly Bronte, 468 00:21:15,240 --> 00:21:16,880 he's taken that on board with the run itself. 469 00:21:16,880 --> 00:21:19,920 Quickly, what time are you going to bed the night before? 470 00:21:19,920 --> 00:21:22,280 Oh, 'cause this is a training run. 471 00:21:22,280 --> 00:21:25,480 This is this is homework now. Probably like I'll be asleep by 472 00:21:25,480 --> 00:21:27,080 10. By ten, yeah, OK. 473 00:21:27,200 --> 00:21:29,400 We're OK with that, coach. That's fine and I would think 474 00:21:29,400 --> 00:21:32,200 that even though I talked about this, but the night before sleep 475 00:21:32,200 --> 00:21:34,520 doesn't matter, but probably what time do you bet go to bed 476 00:21:34,520 --> 00:21:36,360 on Friday night, two nights before I think it's. 477 00:21:36,400 --> 00:21:39,200 All good question. So cancel the party. 478 00:21:39,680 --> 00:21:41,640 All those parties. Are no more doom scrolling. 479 00:21:41,640 --> 00:21:43,800 Usually, probably around that 10/10/30. 480 00:21:43,800 --> 00:21:46,480 I'm a Nana, yeah, I play paddle and that's about it. 481 00:21:46,480 --> 00:21:47,760 Alright. Well, you have you'd have more 482 00:21:47,760 --> 00:21:49,720 of a life than us. Correct. 483 00:21:50,840 --> 00:21:52,320 OK. And breakfast. 484 00:21:53,120 --> 00:21:56,160 Ohh morning of. Morning of this is a training. 485 00:21:56,160 --> 00:21:58,360 Coffee. Usually just coffee. 486 00:21:58,680 --> 00:22:00,120 But you're not gonna eat the morning of the race. 487 00:22:00,120 --> 00:22:02,800 I don't usually, Benito. Definitely. 488 00:22:02,960 --> 00:22:04,000 Oh, yeah. What? 489 00:22:04,640 --> 00:22:05,760 Start practising. Really. 490 00:22:05,760 --> 00:22:07,440 This is a training run. Come on. 491 00:22:07,440 --> 00:22:10,360 Why? Yeah, 'cause we're about to run 492 00:22:10,440 --> 00:22:13,480 30 kilometres. Yeah, I'll take some snakes with 493 00:22:13,480 --> 00:22:15,440 me. But needed step in here it's. 494 00:22:15,440 --> 00:22:18,480 Definitely something that we need to practise, yeah, going 495 00:22:18,480 --> 00:22:21,600 forward as well. Even something like a crumpet 496 00:22:21,720 --> 00:22:27,800 and honey or banana, some like oats, so like cereal, but some 497 00:22:27,800 --> 00:22:29,920 people don't like having milk or yoghurt. 498 00:22:29,920 --> 00:22:32,880 You know any, any sort of thing like that any dairy products. 499 00:22:32,880 --> 00:22:36,680 But even toast even if you can have a piece of toast and some 500 00:22:36,680 --> 00:22:40,280 jam or something something you need something in your stomach 501 00:22:40,480 --> 00:22:42,080 especially, especially for the marathon. 502 00:22:42,080 --> 00:22:44,600 But even before 30K. And I would probably eat it at 503 00:22:44,600 --> 00:22:47,720 least an hour and a half before you start, a couple of hours 504 00:22:47,720 --> 00:22:50,680 before you start, and even take a gel just before you start 505 00:22:50,680 --> 00:22:54,280 within the last sort of five to 10 minutes because gels are 506 00:22:54,280 --> 00:22:56,760 rapidly absorbing into your body and they don't, they won't hurt. 507 00:22:57,040 --> 00:22:59,720 OK, you at all, but you so 5-10 minutes before the race have a 508 00:22:59,720 --> 00:23:00,960 gel. Right. 509 00:23:00,960 --> 00:23:03,800 And you, I, I'd practise that even before some easy runs. 510 00:23:03,920 --> 00:23:05,560 You've never done that before? Yeah, I haven't. 511 00:23:05,560 --> 00:23:07,080 Yeah. And you can't run early in the. 512 00:23:07,080 --> 00:23:08,920 You can only run on in the mornings, on the weekends. 513 00:23:08,920 --> 00:23:09,440 Yeah. So. 514 00:23:09,480 --> 00:23:11,120 Yeah. So that's I, I, I would be 515 00:23:11,120 --> 00:23:14,200 practising that going forward too, just just practising some 516 00:23:14,200 --> 00:23:15,920 nutrition. Yeah, yes, Coach. 517 00:23:15,920 --> 00:23:18,200 Yes, coach. So, OK, so no, because. 518 00:23:18,240 --> 00:23:20,000 It's hard for you, yeah, because you normally would run in the. 519 00:23:20,000 --> 00:23:20,640 Afternoon. I know. 520 00:23:20,640 --> 00:23:21,480 Yeah, I know. Yeah. 521 00:23:21,560 --> 00:23:23,720 Yeah, but to this point you would have got up on the morning 522 00:23:23,720 --> 00:23:25,520 of the marathon and had a black coffee and gone and tried to 523 00:23:25,520 --> 00:23:26,120 run. It wouldn't. 524 00:23:26,120 --> 00:23:29,280 You yes, and it would have felt terrible because I had for the 525 00:23:29,800 --> 00:23:31,560 SO. You have to try this weekend 526 00:23:32,200 --> 00:23:33,680 some nutrition. You actually have to eat your 527 00:23:33,680 --> 00:23:35,880 breakfast OK, and then you have to have a gel 510. 528 00:23:35,880 --> 00:23:37,520 That's fine. Warm up. 529 00:23:38,360 --> 00:23:41,120 Do you warm up before any of? These stretch usually, yeah, 530 00:23:41,120 --> 00:23:43,080 just a bit of a stretch. Yeah. 531 00:23:43,080 --> 00:23:46,760 And look, we'd use the first probably 10 to 15 minutes of the 532 00:23:46,760 --> 00:23:49,040 race as warming up. Just because this is your 533 00:23:49,040 --> 00:23:51,000 longest run. I don't reckon you need to be 534 00:23:51,000 --> 00:23:52,720 running too much before the start. 535 00:23:52,720 --> 00:23:55,400 But before the marathon, we'll talk about a little warm up. 536 00:23:55,760 --> 00:23:58,600 But yeah, but before, before this race, I would be warming up 537 00:23:58,600 --> 00:24:01,960 as the race starts just because we don't want a 30K race to turn 538 00:24:01,960 --> 00:24:04,480 into like 35 K because I think that's too much. 539 00:24:04,520 --> 00:24:05,280 Yeah. That's it. 540 00:24:05,680 --> 00:24:08,880 I'll jump in here because warm up super important. 541 00:24:09,440 --> 00:24:12,440 Maybe this week we're not going to warm up but people may be 542 00:24:12,480 --> 00:24:14,160 racing this weekend or doing 1/2. 543 00:24:14,160 --> 00:24:15,680 I think there's a Brisbane half soon as well. 544 00:24:15,680 --> 00:24:17,680 Like a lot of people use that as their lead up. 545 00:24:18,360 --> 00:24:22,600 How can, how can we approach the warm up or get a run in when you 546 00:24:22,600 --> 00:24:24,360 also need to get to the start line to get you? 547 00:24:24,400 --> 00:24:26,720 Well, everyone's worried about getting on the start line in 548 00:24:26,760 --> 00:24:28,960 time to get their position. I mean, it's not probably a 549 00:24:28,960 --> 00:24:31,760 problem you had in your but you a lot of your athletes now would 550 00:24:31,760 --> 00:24:33,240 have that problem. How do you approach? 551 00:24:33,520 --> 00:24:37,240 Yeah, approach that warm up. Yeah, I would say just like you 552 00:24:37,240 --> 00:24:40,400 can use it as like I would say 5 to 7 minutes of jogging, so 553 00:24:40,400 --> 00:24:43,840 quite short with a few stretches and a few run throughs at at 554 00:24:43,840 --> 00:24:45,680 race pace. But when you try to get to the 555 00:24:45,680 --> 00:24:49,240 start line and a lot of people, you try to get to these corals 556 00:24:49,240 --> 00:24:51,800 that you know, I've had people in London Marathon where they've 557 00:24:51,800 --> 00:24:55,160 had to catch a bus, you know, for an hour from the city to the 558 00:24:55,160 --> 00:24:56,880 start area. Same with Boston Marathon. 559 00:24:56,880 --> 00:25:00,800 So these point to point races. So, you know, if, if you're 560 00:25:00,800 --> 00:25:03,200 staying in a hotel that's sort of near the start at Gold Coast 561 00:25:03,200 --> 00:25:06,200 Marathon, maybe you jog a little bit, you know, from your hotel 562 00:25:06,200 --> 00:25:10,160 or, but when you arrive in your little corral areas, you need to 563 00:25:10,160 --> 00:25:12,360 have done your jog and, and your warmups. 564 00:25:12,600 --> 00:25:15,240 But having enough clothes on and look, you can run a bit on the 565 00:25:15,240 --> 00:25:17,240 spot. But I, I think being prepared to 566 00:25:17,240 --> 00:25:20,120 just warm up your body a little bit, but also having enough 567 00:25:20,120 --> 00:25:24,120 clothes to keep warm, but not sort of stressing that you've 568 00:25:24,120 --> 00:25:26,400 got to be running, you know, because you have to be, you have 569 00:25:26,400 --> 00:25:29,080 to be ready. Yeah, fairly early. 570 00:25:29,400 --> 00:25:31,880 I think, like I haven't thought of it until just now, but I 571 00:25:31,880 --> 00:25:34,120 reckon that's probably one of the most stressful things for 572 00:25:34,760 --> 00:25:38,680 probably more the like runners who are actually going for a 573 00:25:38,680 --> 00:25:41,560 time or of practise, warming up a lot of their sessions and 574 00:25:41,560 --> 00:25:43,440 everything else. And then suddenly you get to the 575 00:25:43,440 --> 00:25:47,320 race and you realise I can't run or I can't move for 45 minutes. 576 00:25:47,320 --> 00:25:52,120 If I want to get a good spot, it's yeah, it's, it's, I think 577 00:25:52,160 --> 00:25:54,560 every, if anyone's listening, there's something to think about 578 00:25:54,560 --> 00:25:56,280 now and have a strategy around it. 579 00:25:56,280 --> 00:25:59,040 And maybe you have to get comfortable with not being old 580 00:25:59,040 --> 00:26:02,120 to run, you know, 45 minutes out, an hour out, depending on 581 00:26:02,120 --> 00:26:02,680 what it. Is. 582 00:26:02,800 --> 00:26:05,560 Yeah, so that's a good point. And I always think too just know 583 00:26:05,560 --> 00:26:07,960 where the toilets are because there's so many people that they 584 00:26:07,960 --> 00:26:09,880 sort of get to the start area and they're like, I need to go 585 00:26:09,880 --> 00:26:12,640 to the toilet and then they stressfully run away and then 586 00:26:12,640 --> 00:26:15,080 they've got to get back in. And so it's one of those things 587 00:26:15,080 --> 00:26:18,920 that maybe it's something to practise as well, you know, but 588 00:26:19,080 --> 00:26:21,720 I think I think always with these races, you've got to 589 00:26:21,720 --> 00:26:24,920 always think that the first few K's are just warming your body 590 00:26:24,920 --> 00:26:26,880 up. So, you know, and when you're in 591 00:26:26,880 --> 00:26:29,440 these big races, you can't run very fast anyway at the start 592 00:26:29,440 --> 00:26:30,760 because there's so many people around. 593 00:26:30,760 --> 00:26:33,360 So that's something that you shouldn't stress about because 594 00:26:33,360 --> 00:26:36,400 it's it's about just warming your body up too and just 595 00:26:36,400 --> 00:26:37,840 getting into. It that's a good way to think 596 00:26:37,840 --> 00:26:38,760 about it. Have you got your toilet 597 00:26:38,760 --> 00:26:41,800 strategy sorted? Toiletry is black. 598 00:26:42,160 --> 00:26:44,080 Black coffee. Yeah, black coffee. 599 00:26:44,240 --> 00:26:47,920 Yeah, there you go, this. Is TMI but I have like very lazy 600 00:26:47,920 --> 00:26:54,640 bells so like it's not an issue for me unless I have too much 601 00:26:54,640 --> 00:26:55,920 black a. Lazy bow. 602 00:26:56,080 --> 00:26:59,720 So I'm really hoping that my body doesn't flip a script on 603 00:26:59,720 --> 00:27:03,200 the day of the marathon and all of a sudden I'm experiencing 604 00:27:03,200 --> 00:27:05,960 things that I don't usually experience but for now, touch 605 00:27:05,960 --> 00:27:08,280 what I. Mean I will send you a link 606 00:27:08,320 --> 00:27:10,680 after the show today of Paula Radcliffe running the London 607 00:27:10,680 --> 00:27:11,720 Marathon. Lazy bowels? 608 00:27:11,800 --> 00:27:16,120 No, she had an active bow. Yeah, under a table, yeah. 609 00:27:16,480 --> 00:27:20,120 Oh my goodness. Well, look, crazier things have 610 00:27:20,120 --> 00:27:22,320 happened, but. Between you 2, you get up at 611 00:27:22,320 --> 00:27:24,440 3:00. It's like a midday run when 612 00:27:24,440 --> 00:27:27,480 you're starting at 6:00 AM. Yeah, yeah, with the early radio 613 00:27:27,480 --> 00:27:28,520 start. Of all things. 614 00:27:28,520 --> 00:27:30,840 Yeah, my bad. I mean, I don't know why we're 615 00:27:30,840 --> 00:27:32,600 just going down this, but we're here now. 616 00:27:32,840 --> 00:27:34,040 You do it. We're here now. 617 00:27:34,440 --> 00:27:38,000 That was that was genuinely a radio adjustment for me, a 618 00:27:38,000 --> 00:27:40,280 workplace adjustment was the time I'd go to the bathroom 619 00:27:40,280 --> 00:27:42,000 'cause my alarm goes off at 3:30. 620 00:27:42,000 --> 00:27:44,840 And previously for the last how many years I was working the 621 00:27:44,840 --> 00:27:47,520 afternoons. So you know about my morning 622 00:27:47,800 --> 00:27:49,280 constitutional. What about whatever? 623 00:27:49,360 --> 00:27:52,560 For a time it was 830. Now I've had to bring it forward 624 00:27:52,560 --> 00:27:54,200 five hours. My body has had to adjust. 625 00:27:54,200 --> 00:27:56,000 So that's been a really big shift for me. 626 00:27:56,000 --> 00:27:59,480 Well, a big was a big shift. There was an F in there. 627 00:28:01,200 --> 00:28:03,560 It's not always a big shift. Depends on the number of 628 00:28:03,560 --> 00:28:06,760 coffees, right? So it's just while we move back 629 00:28:06,760 --> 00:28:10,240 to running briefly, Benita. But yeah, no, but it is a big 630 00:28:10,240 --> 00:28:12,760 issue. And a number of my runners have 631 00:28:12,760 --> 00:28:16,000 talked about toilet issues, whether or not they should go on 632 00:28:16,000 --> 00:28:18,440 the start line and then it plays on their mind if they didn't go 633 00:28:18,480 --> 00:28:21,760 and they've had to go on the in the portaloos on course. 634 00:28:21,800 --> 00:28:23,840 And yeah. And so it's, it's definitely 635 00:28:23,840 --> 00:28:25,800 something that yeah, talk is, is talked about. 636 00:28:25,800 --> 00:28:27,520 You do to talk about. It's a big part of it. 637 00:28:27,520 --> 00:28:33,360 There's always and I can Noosa Triathlon the nervous, nervous 638 00:28:33,360 --> 00:28:35,720 toilet visit. You think you're done and then 639 00:28:35,720 --> 00:28:39,960 the nerves kick in, in your body about suddenly they're about to 640 00:28:39,960 --> 00:28:42,720 Marshall you to the start line at Noosa and you're like, Oh no, 641 00:28:43,800 --> 00:28:46,120 round two. And then you look at the line, 642 00:28:46,120 --> 00:28:47,680 you're like, what am I going to do? 643 00:28:48,160 --> 00:28:50,960 Buddy betrays you. Anyway, so yeah, good luck. 644 00:28:50,960 --> 00:28:52,560 I hope your bells stay lazy. Well. 645 00:28:52,760 --> 00:28:58,280 Thank you so much. Just on the before we move on to 646 00:28:58,280 --> 00:29:03,120 my nightmare situation with Bronte, she's part of this 12 647 00:29:03,120 --> 00:29:04,680 week lead up. She's already run the half 648 00:29:04,680 --> 00:29:06,840 couple weeks ago with the Gold Coast Running Festival. 649 00:29:07,080 --> 00:29:09,480 Yeah, she's got the 30K race this weekend. 650 00:29:09,840 --> 00:29:14,360 If people are out there and they haven't got a race locked in as 651 00:29:14,360 --> 00:29:17,720 part of their programming, is it, is there a, is there a hack? 652 00:29:17,720 --> 00:29:20,320 Is there a way around that? Can they try and simulate a race 653 00:29:20,320 --> 00:29:22,360 as part of this marathon, particularly if they're a first 654 00:29:22,360 --> 00:29:24,600 time? Marathon runner Yeah, that's and 655 00:29:24,600 --> 00:29:26,760 that's a good question. And I say you don't, not 656 00:29:26,760 --> 00:29:28,720 everyone has to race. Like ideally it's good to have a 657 00:29:28,720 --> 00:29:30,480 race just to practise a lot of things. 658 00:29:31,120 --> 00:29:33,360 But if you don't have a race, I would look at somewhere between 659 00:29:33,360 --> 00:29:37,480 three and five weeks out scheduling something between 15K 660 00:29:37,480 --> 00:29:42,440 to like 20 K or I always think it's good to race to have some 661 00:29:42,440 --> 00:29:45,320 sort of hard effort that's not like 1/2 marathon or not 662 00:29:45,320 --> 00:29:47,320 something that you can compare it to races you've done in the 663 00:29:47,320 --> 00:29:48,560 past. If you're just running by 664 00:29:48,560 --> 00:29:51,280 yourself and, and, and an effort. 665 00:29:51,280 --> 00:29:55,200 So if you're gonna do a 15K effort or A20K effort, maybe you 666 00:29:55,200 --> 00:29:58,360 run, you know, 3/4 of it at marathon pace. 667 00:29:58,360 --> 00:30:01,360 So practise your marathon pace and then run a bit faster at the 668 00:30:01,360 --> 00:30:03,160 end. And you know, whether you're 669 00:30:03,160 --> 00:30:06,160 doing that by yourself or you've got someone with you. 670 00:30:06,160 --> 00:30:08,600 So someone on the bike or someone to run with you that 671 00:30:08,640 --> 00:30:11,480 that really helps because it just helps having someone there 672 00:30:11,480 --> 00:30:14,280 to try to push you a bit. So yeah, so I think doing 673 00:30:14,280 --> 00:30:17,640 something like that would be good and, and just make sure 674 00:30:17,640 --> 00:30:21,120 that you have, you know, 3 or 4 days easy either side as well. 675 00:30:21,120 --> 00:30:24,040 So not only I say it's good to have a race, but it's good to 676 00:30:24,040 --> 00:30:27,880 have that easy like training week, I guess either side of it. 677 00:30:28,640 --> 00:30:30,960 And that's, you know, when you do a race, it forces you to do 678 00:30:30,960 --> 00:30:32,120 it. But if you're just training, 679 00:30:32,120 --> 00:30:34,800 sometimes you sort of feel like you just got to train and train 680 00:30:34,800 --> 00:30:36,440 and train and you can't have any, you know, easy. 681 00:30:36,440 --> 00:30:39,560 And when I say easy, you go lighter on that interval session 682 00:30:39,560 --> 00:30:41,880 going into the weekend where you're going to do a hard run 683 00:30:42,040 --> 00:30:45,800 and the hard run could be 15 K, could be 20 K, could be 12 K, 684 00:30:46,000 --> 00:30:47,440 anything that's a bit of an odd distance. 685 00:30:47,440 --> 00:30:51,000 So you go pretty hard in that maybe 2-2 days out, you do some 686 00:30:51,200 --> 00:30:54,720 a short job and a few strides and then you sort of not running 687 00:30:54,720 --> 00:30:56,560 hard again until later of the next week. 688 00:30:56,560 --> 00:30:59,720 So maybe Thursday or Friday of. The next week, if you're in a 689 00:30:59,720 --> 00:31:03,920 marathon block at the moment and you don't have a race lined up, 690 00:31:04,160 --> 00:31:07,640 look at the next fortnight to a month to programme a session 691 00:31:07,640 --> 00:31:11,520 like Benita just described into your your week and view it as 692 00:31:11,520 --> 00:31:13,480 that, that race effort. Yeah, yeah, race. 693 00:31:13,480 --> 00:31:16,640 Practise, yeah, trade, trade race, yeah, practise everything. 694 00:31:17,240 --> 00:31:20,440 And you know, go legit hard in the last bit, but just make sure 695 00:31:20,440 --> 00:31:22,320 you're not going as hard as you can the whole way. 696 00:31:22,320 --> 00:31:24,600 Well, those are if I'm a complete, I'm listening. 697 00:31:24,720 --> 00:31:27,560 I'm a complete newbie to a, to a degree. 698 00:31:27,680 --> 00:31:30,920 I don't have anyone helping me. Is there some kind of guide you 699 00:31:30,920 --> 00:31:35,480 can give us on what the pacing strategy may look like at this 700 00:31:35,480 --> 00:31:37,000 point? So we're eight weeks out. 701 00:31:37,000 --> 00:31:40,440 I'm going to do a practise race or a practise race or a practise 702 00:31:40,440 --> 00:31:42,400 long run. That first bit where I'm like, 703 00:31:42,400 --> 00:31:45,040 we took, what did you say? It was around half marathon pace 704 00:31:45,040 --> 00:31:48,640 or marathon pace. What give us some feelings? 705 00:31:48,640 --> 00:31:50,480 What, what, what am I meant to be feeling like? 706 00:31:50,480 --> 00:31:52,720 How do I like like Bronnie the other week when she went out to 707 00:31:52,720 --> 00:31:54,760 run in the race? How do I know I'm going? 708 00:31:54,760 --> 00:31:57,480 Easy enough, or I'm in that pace you want us to be at. 709 00:31:57,760 --> 00:31:59,400 Yeah. Look, it's one of those things 710 00:31:59,720 --> 00:32:03,360 that I think it should feel like you can run that pace for over 3 711 00:32:03,360 --> 00:32:06,360 hours, which is hard. I mean, that's hard to say too, 712 00:32:06,360 --> 00:32:10,640 but you know, you've got to make sure that you're not running at 713 00:32:10,640 --> 00:32:12,960 a pace that you're, that you're going, oh, I'm going really 714 00:32:12,960 --> 00:32:13,840 well. I'm looking at my watch and 715 00:32:13,840 --> 00:32:16,240 you're going really fast. But can you hold that for three 716 00:32:16,240 --> 00:32:18,120 hours? And you know, is your heart rate 717 00:32:18,120 --> 00:32:21,600 over 150 or something like and heart rates, that's a guess. 718 00:32:21,600 --> 00:32:24,280 And I know you've talked about heart rate pretty. 719 00:32:25,040 --> 00:32:27,960 So at any point you're doing that running and you're thinking 720 00:32:28,520 --> 00:32:31,200 Jesus starts to feel hard, you're, you're definitely going 721 00:32:31,200 --> 00:32:32,920 to that, right? Yeah, you're definitely going to 722 00:32:32,920 --> 00:32:34,120 that. And you should be doing like, 723 00:32:34,120 --> 00:32:36,640 say if you do, say, if you decide to do a 15K and you do 724 00:32:36,640 --> 00:32:39,760 the first 10K and it it should feel easy. 725 00:32:39,760 --> 00:32:42,720 And you're sort of like pushing at the last few K to get that 726 00:32:42,720 --> 00:32:44,920 10K and then the last 5K is like slower. 727 00:32:45,160 --> 00:32:46,400 Like that's not how you want to do it. 728 00:32:46,400 --> 00:32:48,680 No, yeah, So yeah. And yeah, you want, you want to 729 00:32:48,680 --> 00:32:51,280 be going slow enough. Like you should be feeling like 730 00:32:51,280 --> 00:32:52,960 you're going too slow. Almost, yeah. 731 00:32:52,960 --> 00:32:55,960 Have you have you heard any good cues or stories about how 732 00:32:56,280 --> 00:32:59,440 different marathon runners treat that first just 30K the 733 00:32:59,440 --> 00:33:01,000 marathon. So like Michael Shelley always 734 00:33:01,000 --> 00:33:04,320 used to say to me when he'd go to London Marathon, for example, 735 00:33:04,320 --> 00:33:07,800 he'd go for the first 32 Ki just treat it like a nearly like a 736 00:33:07,800 --> 00:33:09,880 sightseeing. I want to be able to take in 737 00:33:09,880 --> 00:33:12,160 everything going around me. And that's how he kind of knew 738 00:33:12,160 --> 00:33:15,840 I'm going easy enough to then kind of like run home and like 739 00:33:15,840 --> 00:33:16,560 last 10K. Yeah. 740 00:33:16,840 --> 00:33:19,160 So he was like, as long as I want to like I should be able to 741 00:33:19,160 --> 00:33:21,520 identify people on the side of the road cheering for me. 742 00:33:21,520 --> 00:33:23,760 Oh, no. You know he was that comfortable 743 00:33:23,760 --> 00:33:26,640 to that Mark, Have you? I mean yourself, but anyone else 744 00:33:26,640 --> 00:33:28,720 you've heard? Yeah, look, I used to to think 745 00:33:28,720 --> 00:33:31,080 about it and this is a much boring way, but it like you're 746 00:33:31,080 --> 00:33:34,120 just sitting on a bus and you sit on the bus and then that's 747 00:33:34,120 --> 00:33:36,880 like the first 30K and then when your stops coming up, you get 748 00:33:36,880 --> 00:33:39,440 ready to press the button. And then once you press the 749 00:33:39,440 --> 00:33:42,680 button, the red light flashes and that gets into that last 750 00:33:42,680 --> 00:33:44,320 12K. And once once you're getting 751 00:33:44,320 --> 00:33:47,120 ready to get off, that's when you're you're in the last part. 752 00:33:47,120 --> 00:33:49,040 And I always think too when it's hurting in the marathon. 753 00:33:49,200 --> 00:33:52,520 So the first 30K should be just cruising along shouldn't hurt. 754 00:33:52,520 --> 00:33:53,760 OK. But when you're hurting, think 755 00:33:53,760 --> 00:33:56,440 about A12K session you've done or somewhere that you've done 756 00:33:56,440 --> 00:33:59,360 that's like in Broad Beach or where you've tried trained and 757 00:33:59,360 --> 00:34:02,360 think about little points along the way that are familiar to you 758 00:34:02,360 --> 00:34:03,960 that not unnecessarily on the course. 759 00:34:03,960 --> 00:34:06,400 So you're sort of thinking about something that you know makes 760 00:34:06,400 --> 00:34:08,480 sense to you, rather than how much pain you're in. 761 00:34:08,639 --> 00:34:10,800 So you. Completely flick a switch to a 762 00:34:10,800 --> 00:34:11,639 new race. Nearly. 763 00:34:11,639 --> 00:34:13,960 Like it's like this. Is that there's the that mark 764 00:34:13,960 --> 00:34:16,360 and then now here's the the next stage. 765 00:34:16,360 --> 00:34:18,440 Yeah, yeah, I, yeah, I never thought about it like 766 00:34:18,440 --> 00:34:21,000 sightseeing or, and the way I describe it to people that I 767 00:34:21,040 --> 00:34:24,760 work with too is about sort of just being as relaxed as you can 768 00:34:24,840 --> 00:34:27,880 and as bored as you you can by just sitting on a bus. 769 00:34:27,920 --> 00:34:29,560 I love of that. Yeah, it's a great. 770 00:34:29,719 --> 00:34:31,199 Analogy. Really good. 771 00:34:31,239 --> 00:34:33,520 It's a great. Analogy, yeah and also thinking 772 00:34:33,520 --> 00:34:36,840 about people that inspire you in your life too so sometimes you 773 00:34:36,840 --> 00:34:39,679 could be like every 5K, think of a new person that that's 774 00:34:39,679 --> 00:34:42,639 inspired you in your life and then go on to the next person 775 00:34:42,840 --> 00:34:44,440 because I feel like you've got to break it up. 776 00:34:44,679 --> 00:34:46,880 And five KS are good segments because often that's where the 777 00:34:46,880 --> 00:34:49,719 water stops are. But the marathon's also 778 00:34:49,719 --> 00:34:52,480 something that you can't kind of think back to the last 5K and go 779 00:34:52,800 --> 00:34:56,000 GRN terrible that five Ki wish I hadn't have done that. 780 00:34:56,040 --> 00:34:58,200 And you just got to forget about it and move on to the next the 781 00:34:58,200 --> 00:35:00,200 next block. So breaking it up like that I 782 00:35:00,200 --> 00:35:02,240 found was quite good as well. This is OK. 783 00:35:02,240 --> 00:35:05,120 We need to mark this down, Courtney, for a later episode of 784 00:35:05,120 --> 00:35:09,480 this, maybe closer to the day of this special breakdown of the 785 00:35:09,480 --> 00:35:13,200 race specific because I loved the bus analogy, what you said 786 00:35:13,200 --> 00:35:15,240 about Michael Shelley and the way he used to describe his 787 00:35:15,240 --> 00:35:17,040 sightseeing. But I also love the idea of 788 00:35:17,040 --> 00:35:19,840 possible strategies to break up the race mentally because I 789 00:35:19,840 --> 00:35:23,760 think that's something that first timers particularly might 790 00:35:23,760 --> 00:35:26,400 struggle with if they're just looking to com. 791 00:35:26,440 --> 00:35:28,960 If they if their only goal is completion. 792 00:35:29,360 --> 00:35:33,440 That mental fatigue that can set in during a marathon is real as 793 00:35:33,440 --> 00:35:34,960 well. I remember last year when I ran 794 00:35:35,280 --> 00:35:40,320 Goldie, so I was running with the 3:20 bus and I felt like, 795 00:35:40,320 --> 00:35:42,280 just listen to you. Then I reckon I felt like the 796 00:35:42,280 --> 00:35:48,120 first 28K was exactly as you described. 797 00:35:48,680 --> 00:35:51,640 And I think I got to the section where you went back past the 798 00:35:51,640 --> 00:35:52,840 start line. Oh, yeah. 799 00:35:52,920 --> 00:35:56,160 And in my head, I've been running really comfortably with 800 00:35:56,160 --> 00:35:59,760 the 3:20 bus the whole way. And I thought, I feel like I 801 00:35:59,760 --> 00:36:02,720 feel good. So I'll start to go a bit. 802 00:36:02,840 --> 00:36:04,080 I'll start. I'll see what's there for the 803 00:36:04,080 --> 00:36:07,040 last 12. And I think we hit the 30K and 804 00:36:07,040 --> 00:36:09,120 suddenly the 3:20 bus started running away from me. 805 00:36:09,120 --> 00:36:10,120 I'm like, why are they accelerating? 806 00:36:10,120 --> 00:36:14,880 Oh, I'm slowing down. But so it that idea of I got to 807 00:36:14,880 --> 00:36:18,160 that point of the races you describe where the red light 808 00:36:18,160 --> 00:36:21,480 goes on and now the race begins and I did have anything left to 809 00:36:21,480 --> 00:36:22,880 give. Yeah, at that point, so. 810 00:36:22,960 --> 00:36:25,280 What was your mark? 30 or 32K? 811 00:36:25,920 --> 00:36:29,320 I would say 30K, but having said that, like I never really ran a 812 00:36:29,320 --> 00:36:31,560 race like that. Like it was just something to 813 00:36:31,560 --> 00:36:34,480 think about. And yeah, like I my, you know, 814 00:36:34,480 --> 00:36:38,400 my best marathon, my fastest marathon was big positive split. 815 00:36:38,720 --> 00:36:41,280 So yeah. But my best one, I think I ran 816 00:36:41,280 --> 00:36:44,680 at Houston Marathon to qualify for the London Olympics in 2012. 817 00:36:44,920 --> 00:36:47,400 And that was just so even the whole way. 818 00:36:47,400 --> 00:36:51,480 So I can't say that I've run a marathon accelerating like I'm 819 00:36:51,520 --> 00:36:53,200 talking about. And so it's very hard. 820 00:36:53,200 --> 00:36:56,080 It's very hard to do. But I think, yeah, you just sort 821 00:36:56,080 --> 00:36:59,320 of think about those things in in in that sense. 822 00:36:59,320 --> 00:37:03,720 Yeah, I think that has laid out in the best terms everything 823 00:37:04,040 --> 00:37:06,800 that I've needed to know about how to approach marathon day. 824 00:37:06,800 --> 00:37:08,760 I don't think I thought about that. 825 00:37:09,320 --> 00:37:11,600 And now it feels almost achievable. 826 00:37:11,600 --> 00:37:14,840 Like I'm not, I don't want to get ahead of myself, obviously, 827 00:37:14,840 --> 00:37:18,360 but thinking about the 1st 30 KS in the ways that you guys have 828 00:37:18,360 --> 00:37:22,760 described, it makes it seem less scary because that's what it's 829 00:37:22,760 --> 00:37:24,960 supposed to be. It's meant to be cruisy. 830 00:37:24,960 --> 00:37:29,400 It's meant to be sightseeing. And that has yeah, definitely 831 00:37:29,400 --> 00:37:32,600 transforms, yeah, down mindset. Yeah, you don't want to be at 832 00:37:32,600 --> 00:37:35,840 any stage in that 30 going Oh no, this is starting to get 833 00:37:35,840 --> 00:37:36,560 hard. Yeah. 834 00:37:36,880 --> 00:37:40,040 And I think the, the acceleration don't like we're 835 00:37:40,040 --> 00:37:43,560 we're talking it as if like, you know, press the booster button 836 00:37:43,600 --> 00:37:45,280 now and you're gonna like fly to the finish. 837 00:37:45,800 --> 00:37:47,600 It's not accelerating. It's just that you've got to 838 00:37:47,600 --> 00:37:50,400 work that much harder than to hold pace 'cause that's where. 839 00:37:50,400 --> 00:37:51,080 Yeah, OK. And. 840 00:37:51,360 --> 00:37:53,240 Yeah. Yeah, and to be like mentally 841 00:37:53,240 --> 00:37:56,360 focused, 'cause I feel like, you know, you don't want to be so 842 00:37:56,360 --> 00:37:58,360 focused at the start. You wanted to be as relaxed as 843 00:37:58,360 --> 00:38:00,280 you can and not thinking about the race. 844 00:38:00,480 --> 00:38:03,040 The worst thing you can do is watch every K marker. 845 00:38:03,040 --> 00:38:07,000 I've run races in Germany and they have 1K2K all the way to 846 00:38:07,000 --> 00:38:09,160 the marathon and like that's what you don't want to do that 847 00:38:09,200 --> 00:38:11,880 is. So German, isn't it? 848 00:38:11,920 --> 00:38:15,440 Most German. It's precise every kilometre. 849 00:38:15,440 --> 00:38:16,680 We're going to tell you when they are. 850 00:38:17,000 --> 00:38:20,360 Yeah, No, Gold Coast Marathon. People don't ever introduce 851 00:38:20,360 --> 00:38:21,560 that. We don't need to know that. 852 00:38:22,720 --> 00:38:24,920 Let's get on to you, Lee. Well, let's hear about you. 853 00:38:24,920 --> 00:38:26,600 I was. I was hoping we'd avoid this for 854 00:38:26,600 --> 00:38:31,520 as long as possible, frankly. So last time we spoke things 855 00:38:31,520 --> 00:38:35,880 were going starting to improve. And then in between then I tried 856 00:38:35,880 --> 00:38:39,360 that light tempo session. My calf hated it. 857 00:38:39,640 --> 00:38:43,040 We reverted back to simple cross training. 858 00:38:43,040 --> 00:38:47,760 I've been with the physio pretty regularly and day of recording I 859 00:38:47,760 --> 00:38:51,520 am 24 hours on from a three kilometre run. 860 00:38:51,640 --> 00:38:57,320 Woo at an easy tempo into a a 45 minute bike ride and the car 861 00:38:57,320 --> 00:38:58,400 feels fine. Yeah today. 862 00:38:58,600 --> 00:38:59,760 So it's pulled up well from that. 863 00:39:00,280 --> 00:39:02,120 So what's the plan from here, Vanita? 864 00:39:02,120 --> 00:39:04,680 Yeah. Yeah, so I mean, and you did 865 00:39:04,680 --> 00:39:07,480 really well to just cross train for the week after that last saw 866 00:39:08,080 --> 00:39:10,000 and then you saw Liam the physio, Liam. 867 00:39:10,680 --> 00:39:14,000 And so Liam sent me an email and so, which is great because it's 868 00:39:14,000 --> 00:39:16,400 good to just hear a bit more about your past. 869 00:39:16,520 --> 00:39:18,920 By the way, Bronte, I feel like such an athlete now. 870 00:39:18,920 --> 00:39:21,120 I have a coach and a physio that are communitating. 871 00:39:21,280 --> 00:39:23,720 About me, right? No heroes. 872 00:39:23,880 --> 00:39:25,720 I feel amazed. We just need the psychologist 873 00:39:25,720 --> 00:39:27,520 now, Liam. Yeah, OK. 874 00:39:27,520 --> 00:39:29,000 And my wife will get on the next email and. 875 00:39:30,080 --> 00:39:33,160 Yeah, and so Liam said when you can do 15 to 20 hops on each 876 00:39:33,160 --> 00:39:34,920 side, you're right to start jogging again. 877 00:39:35,200 --> 00:39:36,640 And I had a few questions for Liam. 878 00:39:36,640 --> 00:39:38,880 I said look, he should be running slower than 5 minute 879 00:39:38,880 --> 00:39:40,600 pace. Yeah, all that kind of stuff. 880 00:39:40,920 --> 00:39:43,320 And yeah, and Liam's like, yeah, slower than 5 minute pace. 881 00:39:43,320 --> 00:39:45,360 Keep the cross training up in whatever you like. 882 00:39:45,360 --> 00:39:48,200 So bike. So I know you're doing bike, but 883 00:39:48,200 --> 00:39:49,600 he said you could do elliptical as well. 884 00:39:49,960 --> 00:39:51,880 Oh, cool. Yeah, so we can you hate if. 885 00:39:51,920 --> 00:39:56,000 You make me on the bike again. That thing is so boring. 886 00:39:56,400 --> 00:39:59,400 It's it was funny when you sent me that email about being once 887 00:39:59,400 --> 00:40:01,120 you said once you can do 15 to 20 hops. 888 00:40:01,320 --> 00:40:03,880 I was down at Burley Beach watching the surfing and I was 889 00:40:03,880 --> 00:40:06,160 with my wife and kids and I literally we're down on the 890 00:40:06,160 --> 00:40:09,640 beach and I just said to Alana, my wife might just hold on to 891 00:40:09,640 --> 00:40:12,080 his ex. And he watched me run up back to 892 00:40:12,080 --> 00:40:14,160 the path. And start hopping. 893 00:40:14,160 --> 00:40:17,760 She's like, what are you doing? OK, I'm joining me now. 894 00:40:17,760 --> 00:40:20,760 I'm allowed to run because I passed the 15 to 20 hop test. 895 00:40:20,800 --> 00:40:22,520 Yeah, no. And that the exit was, yeah, I 896 00:40:22,520 --> 00:40:26,440 was on the weekend and yeah, no. And I think too, what we don't 897 00:40:26,440 --> 00:40:28,000 want, because we've gone backwards once. 898 00:40:28,000 --> 00:40:30,920 So what I don't want to do is for you to go backwards again, 899 00:40:30,920 --> 00:40:33,960 because that's that really isn't really a mentally hard thing, 900 00:40:33,960 --> 00:40:36,800 especially when you're in this situation where you've got a 901 00:40:36,800 --> 00:40:40,600 race on and, you know, you're really trying to get fit and 902 00:40:40,720 --> 00:40:42,840 trying to get back for it. But we just don't want to take 903 00:40:42,840 --> 00:40:45,080 steps back. So yeah, so the plan this week, 904 00:40:45,080 --> 00:40:47,720 I think and which is what Liam has said as well, running every 905 00:40:47,720 --> 00:40:50,480 second day, increasing volume but not increasing pace. 906 00:40:50,520 --> 00:40:52,000 OK, So we'll just stay with we're. 907 00:40:52,000 --> 00:40:54,200 Gonna stay on the easy pace in slow than 5 minutes. 908 00:40:54,200 --> 00:40:58,640 Yeah, so I guess the other part about it is we don't have to 909 00:40:59,080 --> 00:41:04,680 define it today. At what point do we set a new 910 00:41:04,680 --> 00:41:07,440 time goal? Yeah, because I'm in that funny 911 00:41:07,440 --> 00:41:13,120 phase now where unlike Bronte, whose goal is completion, I've 912 00:41:13,120 --> 00:41:15,840 run marathons before. So I know I can run a marathon. 913 00:41:16,280 --> 00:41:19,560 I am still motivated by PBS and time goals. 914 00:41:20,480 --> 00:41:23,040 I'm not an idiot. I know I'm not running sub three 915 00:41:23,040 --> 00:41:24,960 now. I do not have the preparation to 916 00:41:24,960 --> 00:41:27,360 lead up all the rest of that to break 3 hours. 917 00:41:27,360 --> 00:41:30,120 And I'm not going to kid myself into thinking it's still 918 00:41:30,120 --> 00:41:33,200 achievable even though on episode 1 of this you told me it 919 00:41:33,200 --> 00:41:34,360 was probably going to be unachievable. 920 00:41:34,360 --> 00:41:36,600 That was before my injuries. She's always right, so. 921 00:41:36,640 --> 00:41:43,160 What she has been she's spot on. So when do you think if although 922 00:41:43,160 --> 00:41:46,800 can return to running and the volume stuff goes well, when do 923 00:41:46,800 --> 00:41:48,400 you think we start to have a look at pacing? 924 00:41:48,960 --> 00:41:51,320 Yeah, look, I think when we talked last time, I said in a 925 00:41:51,320 --> 00:41:54,240 few weeks, so I'm probably gonna say that again just just because 926 00:41:54,240 --> 00:41:57,720 we've gone backwards of sure. But I think for you too, it's 927 00:41:57,720 --> 00:42:00,440 about getting you healthy 1st and then knowing that you can 928 00:42:00,440 --> 00:42:04,240 even do like 1/2 marathon because you know when you've 929 00:42:04,240 --> 00:42:06,760 missed a bit, but you've got a lot of background and you've got 930 00:42:06,760 --> 00:42:09,400 a lot of training behind you. It's about readjusting what 931 00:42:09,400 --> 00:42:12,400 you're what you're looking at and and staying positive. 932 00:42:12,480 --> 00:42:15,320 Positive is the best thing. But also, I don't want to push 933 00:42:15,320 --> 00:42:19,040 it so hard that we bump up the volume so quickly that you take 934 00:42:19,040 --> 00:42:21,400 another step back because that that might be that you're out of 935 00:42:21,400 --> 00:42:22,120 the race. Sure. 936 00:42:22,120 --> 00:42:24,520 So, you know, we still want to be able to run. 937 00:42:24,800 --> 00:42:26,160 So it's just about. Yeah. 938 00:42:26,160 --> 00:42:29,120 And but this this stage that you're in is really hard as a 939 00:42:29,120 --> 00:42:33,600 runner to be going slowly because you've got this marathon 940 00:42:33,600 --> 00:42:36,080 in mind. So it's a really hard mentally 941 00:42:36,240 --> 00:42:39,920 spot to be in as well. So I understand that it's a it's 942 00:42:39,920 --> 00:42:41,920 a hard. It's it is amazing to have you 943 00:42:41,960 --> 00:42:45,080 on board to, to talk to me about it, not understanding what I'm 944 00:42:45,520 --> 00:42:47,240 going through at the moment. Yeah, I'm going to ask you a 945 00:42:47,240 --> 00:42:49,320 question. Now, bear in mind me, we started 946 00:42:49,320 --> 00:42:53,040 this in the beginning runs the Gold Coast Marathon series about 947 00:42:53,040 --> 00:42:54,960 and I said, do you think I can run SAP three hours? 948 00:42:54,960 --> 00:42:56,760 And your response was it's going to be really tough. 949 00:42:58,160 --> 00:43:00,560 My PB was at last year's Gold Coast Marathon. 950 00:43:00,560 --> 00:43:04,160 I ran a 321. Do you think I'm capable of 951 00:43:04,160 --> 00:43:06,520 running a PB? I think it's going to be really 952 00:43:06,520 --> 00:43:11,640 hard and not yeah, it's just because we've missed a bit and I 953 00:43:11,640 --> 00:43:15,200 just don't want to rush, you know, I would think maybe doing 954 00:43:15,200 --> 00:43:17,560 a marathon later in the year, we can have a real crack. 955 00:43:18,400 --> 00:43:21,080 And this one it's about doing getting in the race, finishing 956 00:43:21,080 --> 00:43:22,920 the race and and staying healthy. 957 00:43:23,040 --> 00:43:26,520 All right, yeah, but but it's so hard to adjust goals when you're 958 00:43:26,520 --> 00:43:29,760 at this stage because it because we're only running 15 minutes, 959 00:43:30,160 --> 00:43:31,640 you know, in a couple of days we'll be running. 960 00:43:31,640 --> 00:43:33,120 Literally only running 15 minutes. 961 00:43:33,520 --> 00:43:35,440 You're running 30 KS this weekend. 962 00:43:35,680 --> 00:43:39,080 I'm running 15 minutes. How does that feel like it's 963 00:43:39,160 --> 00:43:41,080 mentally? So frustrating. 964 00:43:41,800 --> 00:43:47,080 Look, actually it's frustrating, but it's also Courtney's been a 965 00:43:47,240 --> 00:43:50,680 a surprising source of perspective on all this. 966 00:43:50,760 --> 00:43:52,720 Like the way you've been, you haven't been able to run for 967 00:43:52,720 --> 00:43:56,280 what, 8 weeks now? 8 weeks and the fact that you 968 00:43:56,280 --> 00:43:58,800 haven't really been frustrated or you've been actually you've 969 00:43:58,800 --> 00:44:02,080 just kind of come to peace, come to Jesus with the whole thing I. 970 00:44:03,280 --> 00:44:08,720 Don't know I've gone that but. But I've, I've been really, I 971 00:44:08,720 --> 00:44:12,080 think I was talking to Brit the other week about this when we 972 00:44:12,080 --> 00:44:14,640 had Brit Kaling on from Gold Coast physio. 973 00:44:15,720 --> 00:44:20,400 And I think part of it has been for me, the frustration of I 974 00:44:20,400 --> 00:44:22,920 described it to Britt actually off air before we recorded the 975 00:44:22,920 --> 00:44:26,360 podcast says, I feel like we brought in Benita, who is, you 976 00:44:26,360 --> 00:44:29,480 know, you know, let's compare. Let's put it in the F1 world, 977 00:44:29,480 --> 00:44:31,160 right? She's come in as the new race 978 00:44:31,160 --> 00:44:34,880 director of this F1 garage. She's got these two race cars in 979 00:44:34,880 --> 00:44:38,320 there in you and me. And in one, she's gotten this 980 00:44:38,480 --> 00:44:41,280 perfect race car that's running beautifully, doing everything. 981 00:44:41,280 --> 00:44:43,440 She and the other one is a literal lemon. 982 00:44:43,440 --> 00:44:47,240 And she's there going what is this, a race car? 983 00:44:48,480 --> 00:44:50,920 Because it doesn't work. But how interesting. 984 00:44:50,920 --> 00:44:53,560 I'd watch that season of Drive to Survive. 985 00:44:53,560 --> 00:44:57,040 I've been trying to fix a a Toyota Corolla just. 986 00:44:57,120 --> 00:45:00,600 Call me Oscar Piastri. Oh, wow, You are Oscar Piastri 987 00:45:00,800 --> 00:45:04,080 and I'm Dan Ricardo. Great smile, but no one wants to 988 00:45:04,080 --> 00:45:08,160 give him a drive. Yeah, no, it's been frustrating. 989 00:45:08,720 --> 00:45:12,360 But at the same time, the other thing, as you said a couple of 990 00:45:12,360 --> 00:45:17,040 weeks ago, the idea that, and it's a bit like radio really, in 991 00:45:17,040 --> 00:45:20,640 that if you, as long as you don't quit, you'll succeed, 992 00:45:20,760 --> 00:45:22,800 right? Running is like, it might not 993 00:45:22,800 --> 00:45:24,480 be, it's not going to be every race, it's not going to be a 994 00:45:24,480 --> 00:45:26,040 preparation. But if you keep running, you'll 995 00:45:26,040 --> 00:45:27,960 have your day, you'll have your race, you'll have your moment. 996 00:45:28,240 --> 00:45:31,800 And I have very much sort of come to be OK with the fact that 997 00:45:32,480 --> 00:45:34,680 Gold Coast 2025 ain't going to be my marathon. 998 00:45:35,080 --> 00:45:37,280 It ain't going to be that everything I wanted it to be, 999 00:45:37,280 --> 00:45:40,240 but that's OK. And it's it's incredibly common, 1000 00:45:40,560 --> 00:45:43,080 unfortunately, and there'll be a lot of people listening that are 1001 00:45:43,080 --> 00:45:46,240 in the same situation as you. And you know, it's we always 1002 00:45:46,240 --> 00:45:48,560 can't think this race is the be all and end all because there's 1003 00:45:48,560 --> 00:45:51,200 always other races but the human body. 1004 00:45:51,400 --> 00:45:53,400 It's just unfortunate sometimes when things. 1005 00:45:53,400 --> 00:45:57,080 Happen. Yeah, I'm, I'm, I'm actually now 1006 00:45:57,080 --> 00:46:00,880 I don't think I've probably ever run a marathon with the running 1007 00:46:00,880 --> 00:46:04,320 base I've got with actually, but also not putting any pressure on 1008 00:46:04,320 --> 00:46:06,320 myself. Yeah, for like and I'm at that 1009 00:46:06,320 --> 00:46:08,600 point now. So I think there's probably 1010 00:46:08,600 --> 00:46:11,000 people listening to this who might be in similar situation, 1011 00:46:11,000 --> 00:46:13,280 don't know where you're at with injury or personal situation or 1012 00:46:13,280 --> 00:46:16,240 whatever it is. But if you're like me and 7 1/2 1013 00:46:16,240 --> 00:46:19,640 weeks out, you're now having to essentially throw your plans out 1014 00:46:19,640 --> 00:46:22,800 the window. From timing perspective, I would 1015 00:46:23,480 --> 00:46:25,280 don't think that all hope is lost. 1016 00:46:25,280 --> 00:46:28,480 Like I'm now looking to Gold Coast Marathon to really enjoy 1017 00:46:28,480 --> 00:46:29,680 the run. Yeah, that's what I'm. 1018 00:46:29,680 --> 00:46:32,400 Looking to just kind of re reassess goals and there will be 1019 00:46:32,400 --> 00:46:35,800 heaps of people just like you. Some will reassess and come back 1020 00:46:35,800 --> 00:46:39,400 to the half or the 10 or have to go for a new marathon. 1021 00:46:39,400 --> 00:46:42,200 But. This the the silver lining, the 1022 00:46:42,200 --> 00:46:45,480 glass half full attitude towards it is I've had the injury when I 1023 00:46:45,480 --> 00:46:50,520 have Yeah, because if I have it in six weeks or four weeks or 1024 00:46:50,520 --> 00:46:52,680 five weeks, I'm not taking the start line. 1025 00:46:53,280 --> 00:46:55,560 I'm just not running. So if I'm going to take the 1026 00:46:55,560 --> 00:46:58,280 glass half full approach, it is that Yep, I've had an injury. 1027 00:46:58,280 --> 00:47:02,080 It's it's stuffed up the plans, but I've got enough time to 1028 00:47:02,080 --> 00:47:04,720 actually get right and and be on the start line again this year, 1029 00:47:04,720 --> 00:47:07,160 which is awesome. Yeah, Benita's given us a heap 1030 00:47:07,160 --> 00:47:08,560 of great information again today. 1031 00:47:08,560 --> 00:47:10,680 Bronte, I think I'm going to come down and watch you on the 1032 00:47:10,680 --> 00:47:12,160 weekend, so. OK. 1033 00:47:12,440 --> 00:47:15,280 Sunday, Yeah. So we're gonna no pressure, No 1034 00:47:15,320 --> 00:47:16,800 pressure. No, hold on. 1035 00:47:16,800 --> 00:47:18,440 What time's is a race? What times a race? 1036 00:47:18,440 --> 00:47:20,480 No, I do. These are the things I look at 1037 00:47:20,480 --> 00:47:21,480 the night before. Well. 1038 00:47:21,760 --> 00:47:24,120 Depending on what my programme is, maybe I can come and run 1039 00:47:24,120 --> 00:47:25,880 some with you. Come, here we go. 1040 00:47:25,880 --> 00:47:27,880 I'll come and have a little try, although you're a headphone 1041 00:47:27,880 --> 00:47:29,480 runner. I am a headphone. 1042 00:47:29,520 --> 00:47:31,240 Runner you. Are you not? 1043 00:47:31,240 --> 00:47:32,320 No. Are you running? 1044 00:47:32,320 --> 00:47:36,400 Can yeah, yeah, yeah. Headphones over years, yeah. 1045 00:47:36,440 --> 00:47:36,840 Why? What? 1046 00:47:36,880 --> 00:47:39,080 What? We talked about, we talked about 1047 00:47:39,160 --> 00:47:40,480 that earlier. We have. 1048 00:47:40,600 --> 00:47:43,800 I'm gonna count how many over the head headphones. 1049 00:47:43,800 --> 00:47:46,280 Yeah, the headphone runners, you're you're a proper big 1050 00:47:46,320 --> 00:47:50,480 headphones over the head. Yeah, active wear runner on the 1051 00:47:50,560 --> 00:47:52,560 front. Sometimes they hurt my right 1052 00:47:52,560 --> 00:47:55,000 ear, sometimes I think it like the pressure builds up in my 1053 00:47:55,000 --> 00:47:56,640 right ear and I have to take it off and it feels. 1054 00:47:56,640 --> 00:47:58,440 Like, I think you're crazy. I think you're crazy. 1055 00:47:58,440 --> 00:47:59,960 I think we're gonna have to change that before the match. 1056 00:47:59,960 --> 00:48:00,720 We're. Gonna get you some. 1057 00:48:00,720 --> 00:48:02,120 We're gonna get you something. Really options? 1058 00:48:02,160 --> 00:48:04,160 What are my options? Oh well, there's a whole other 1059 00:48:04,160 --> 00:48:06,800 world we can open up to you with running headphones. 1060 00:48:06,800 --> 00:48:08,520 Yeah, no, I've just been running with what I've got. 1061 00:48:08,520 --> 00:48:09,960 No, they're, they're shocking nothing. 1062 00:48:10,520 --> 00:48:12,760 Wrong with that, but no, they want to there is. 1063 00:48:13,320 --> 00:48:14,560 Well, there is for me. I don't know. 1064 00:48:14,560 --> 00:48:17,600 I'm like if I wore a pair of those over the top headphones. 1065 00:48:17,600 --> 00:48:22,040 We've talked about this before. After one run, yeah, I'd never 1066 00:48:22,040 --> 00:48:23,560 put them on again because I sweat. 1067 00:48:23,560 --> 00:48:26,240 Oh yeah, they're disgusting. Like don't. 1068 00:48:26,520 --> 00:48:31,160 I mean you could clone my DNA from them but no one else is 1069 00:48:31,320 --> 00:48:33,640 using them. Well, this might OK this 1070 00:48:33,640 --> 00:48:36,080 weekend, Bronte, your 30K run, you might. 1071 00:48:36,120 --> 00:48:37,800 You'll definitely get an appearance from Courtney. 1072 00:48:37,800 --> 00:48:39,360 You might get an appearance from me as well. 1073 00:48:39,400 --> 00:48:40,520 We gotta cry. That was so. 1074 00:48:40,560 --> 00:48:43,600 Cute team Bronte. Hey, you're our you're our horse 1075 00:48:43,600 --> 00:48:45,800 in this race now. Yes, you are our horse for the 1076 00:48:45,800 --> 00:48:48,440 Gold Coast Marathon. Thank God for we need we need 1077 00:48:48,760 --> 00:48:51,280 someone to run the marathon and. Succeed. 1078 00:48:51,280 --> 00:48:52,000 Oh my God. The. 1079 00:48:52,400 --> 00:48:54,720 Pressure. Hey, if if you're a marathon 1080 00:48:54,720 --> 00:48:56,600 runner, if you're running your first, if you're running your 1081 00:48:56,600 --> 00:48:59,520 5th, if you're running a time, send us your comments, send us 1082 00:48:59,520 --> 00:49:02,040 your questions. If we can answer them, we will. 1083 00:49:02,040 --> 00:49:05,040 If Benita, if we can't Benita, definitely we'll be able to. 1084 00:49:05,320 --> 00:49:07,160 But tell us how you're feeling. Tell us how your prep's going 1085 00:49:07,160 --> 00:49:09,360 and we might include some of them in the next episode. 1086 00:49:09,360 --> 00:49:11,680 But until then, see you then. See you then.