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In the beginning, episode 16, we
are back. 

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And Courtney Atkinson, you've 
got a lot to answer for to start

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today. 
I do you've you've. 

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Broke the Internet? 
Well, you broke the running part

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of the Internet anyway. 
Yeah, we've definitely been 

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trending, haven't we? 
We, I mean, I don't know what it

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means, but we hit #13 on the I 
saw a spot of. 12 today 12 We 

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had 12 on the on the Spotify 
Sports charts. 

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Yep, I. 
Think that's got to do with 

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growth. 
Yeah. 

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Hey, probably gotta pick up a 
few more listeners. 

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Yeah, but tell your mates. 
Tell your mates, share the love.

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We appreciate everybody that has
come on board and the growth 

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that we've seen is in large part
because of a bit of a tear you 

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went on last week. 
Wasn't even a tear, but it was 

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just a a well articulated point.
I thought it was just a left 

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handed comment but. 
No. 

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It definitely struck a nerve, 
didn't it? 

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The. 
Comment you made that in the 

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running world at the moment 
there is this trend and lean 

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towards people talking about 
their kilometres and how many 

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kilometres they're doing and how
how important it is to 

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continuously be focusing on your
kilometres. 

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And you basically went on to say
your body doesn't know 

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kilometres, your body knows time
and intensity. 

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Now that that little reel has 
gone nuts. 

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And how have you found the 
feedback? 

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Because I think it's been very 
interesting to see. 

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It was in large part celebrated,
but then the critics have 

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started to come out just a bit. 
Yeah, it's interesting how 

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initially it's super positive 
and then it's nearly like when 

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something gets big enough, 
everyone's got to have their 

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two, you know, throw in their 
two cents worth, don't they? 

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Whether it's, you know, good or 
bad or maybe bad, just for the 

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sake of being having an opposite
view, which, you know, it's 

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totally fine. 
I mean, this is probably in part

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why I, you know, steered clear 
of this whole world as much as I

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can in my athletic career, you 
know, because it was just a 

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left. 
I don't we we didn't plan that. 

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It was just a left handed 
comment. 

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I was just talking, you know, 
liberally in my mind and how I 

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thought and and I still stick by
it. 

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The fact that, you know, your 
body doesn't know kilometres. 

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It just knows the time and the 
intensity that equals the 

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kilometres. 
And we all shouldn't get hung up

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necessarily on, you know, K by K
per mate. 

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It it worked, it's. 
It's been looking at the 

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comments, it's been, I think 
there's a lot of, as far as I 

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can tell, not knowing all the 
people jumping in, as far as I 

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can tell, there's a lot of 
amateur runners who found that. 

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Encouraging. 
Peace of wisdom, really 

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encouraging. 
It was a really nice pat on the 

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back for a lot of people who 
clearly feel a bit of pressure 

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about. 
I mean, one of the comments in 

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there is talking about that 
Strava is a blessing and a curse

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because it's great for all the 
reasons that we love it because 

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it allows you to share your 
training and look at other 

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people's training. 
But it does have that social 

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media element of look what 
everyone else is doing. 

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You can't help but compare 
yourself. 

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You keep up with the Giants. 
And then you find yourself 

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spiralling into I'm not keeping 
up with all these other people 

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from a per kilometre per week 
perspective. 

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And then next thing you know, 
you're not enjoying your running

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because it's become a 
competition. 

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Yep. 
Now I'm gonna we'll just jump to

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the end of the show. 
So stay around with this because

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I've actually got, I suppose a 
theory or the fundamentals of 

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running that should help keep 
that fun about it and get away 

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from that. 
It's not mine. 

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It's actually something that 
really resonated me with that 

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what I read. 
So hang around at the end and 

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we'll go through that. 
But I agree with you, you know, 

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it's if kilometres or Strava or 
whatever it is, is taking away 

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from the actual enjoyment and 
the process. 

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I think that's the key is the 
process of running, the process 

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of improving and running and 
everything you get out of it 

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should be enjoyable. 
You know, everyone can have 

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their own opinion on what what 
they reckon is the best way for 

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them to run, but you know, 
enjoyments would be part. 

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Of to that I would say if, if 
you've, if you have found 

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yourself, if you're one of those
people that saw what Courtney 

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had to say last week about the 
constant comparison about 

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kilometres etcetera. 
And you found that weighing on 

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you found yourself really a 
great jump off Strava for a bit.

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Just get off Strava. 
Yep, just get off Strava and run

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for yourself. 
And the other thing as well, and

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I've done this a couple of 
times. 

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So run without your watch. 
Don't track your run. 

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Go out for a run and just run. 
It's a hard one mate, because 

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it's a hard one if it's not on 
Strava. 

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Did it happen and? 
Then this, but that's. 

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This is the. 
Thing That's the dilemma we 

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face. 
This is, yeah. 

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I mean, this is the full circle 
of of technology. 

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But life as well. 
I mean, how many people these 

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days, if you didn't take a photo
of yourself having a beer in the

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airport, did you even go on 
holiday? 

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You know, it's it, it gets back 
to that question of who are you 

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doing it for? 
Who are you doing it for? 

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Everyone. 
Everyone can do it for whatever 

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the reasons they want to, as 
long as they're run and I'm 

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happy so. 
But look so everybody. 

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Appreciate all the all the. 
Comments so everybody that's 

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jumped on board off the back of 
that episode last week welcome. 

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We are. 
We're having a lot of fun here 

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and. 
We don't take it too seriously. 

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Keep these. 
Conversations going though 

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because they're great. 
We love the interaction as long 

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as it stays happy and positive 
and and I guess non aggressive. 

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We don't want to go down, I 
don't think. 

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It was gonna take aggressive 
right? 

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Nothing that's gonna. 
Hey, happy new year, buddy. 

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Yeah, Happy New Year. 
It's great. 

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Off the back of that convo, I, I
reckon we get talking about 

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Happy New Year and you know, I 
know Australia Day is coming up,

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you know, later in the month and
this type of thing. 

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And I saw something that kind of
I found really resonated with 

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me. 
It was on escape, so like a 

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tourism website, but it was 
about hilarious maps in 

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Australia and how you can divide
Australia up. 

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So there's, you know, the Google
auto compete map, which is like,

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why is QLD backward? 
Why is NSW important? 

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Why is Tassie cold? 
Why is SA? 

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You know, it's just all these 
types of funny things that come 

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out at this time of year. 
One that got me was it's 

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actually a Sydney map and it was
called the Birkenstock border. 

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And they divide, I can't show 
you the picture, we'll put it in

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the notes, but they divide up 
Sydney by the northern Sydney 

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kind of Botany Bay out to 
central Sydney and then Cronulla

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in South of Sydney in what kind 
of open footwear they wear. 

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So north of Sydney, they've got 
Birkenstocks in central, you 

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know, western Sydney, central 
Sydney. 

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Inner West. 
Yeah, inner W, they've got a 

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pair of slides, Adidas in this 
case, Versace, whatever you want

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to pick. 
And then they've obviously got 

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the flip flops or thongs. 
What other names are flip flop 

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songs? 
Pluggers, Which kind of 

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pluggers? 
Yeah, you know, obviously the 

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surfy types down South. 
Now this resonated me because I 

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thought if you did Queensland on
this map, what or SE Queensland 

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or kind of central QLD, what 
would it look like for us? 

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Because it's definitely 
different. 

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And I'm surprised Crocs don't 
make an appearance on this. 

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Yeah, well, I don't know if 
Sydney is very Crocs. 

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It's I don't think I don't think
it's Croc territory. 

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I think it Crocs is Moors 
Queensland based. 

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Yeah, the easiest way and to to 
blanket it South of I'm dividing

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by beers. 
I'm going north of Brisbane, 

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Great Northern Brisbane itself 
Forex South of Brisbane Balta. 

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That's that's a. 
That's that would if I was to 

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create a a Birkenstock map for 
Queensland I think. 

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People disagree about shoes 
mate. 

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You just brought in beers. 
Oh God. 

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That works though Bolter is in 
North Bolter. 

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The you know the well, the hard 
to you by the home. 

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Surface. 
It's in your suburb. 

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Exactly. 
In Currumbin and Mick and Joel 

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and Beden And who else was in on
it? 

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Kerr they you know, that is the 
big beer down South. 

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Forex is, you know, Brisbane's 
still the home of the Milton 

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Mango. 
Yep. 

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And up north, I would say Great 
Northern rules. 

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Yeah, I mean, I was, I was born 
in the north. 

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That's probably why I prefer a 
choice. 

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Yeah, northern of. 
Course. 

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Yeah, I love a great of course. 
But the reason? 

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The other thing that this 
Birkenstock border thing got my 

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kind of tickled these I I bought
a pair of Birkenstocks for the 

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first time in, oh God, 20 years.
I reckon. 

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However long they've been around
under duress. 

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I don't like Burks. 
What's your beef with this? 

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This exactly? 
What's your beef with the Jesus 

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name? 
This exact map is my beef with 

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the Birkenstock, you know. 
I'm wearing. 

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I'm literally wearing a pair as 
we speak. 

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I can see that. 
And when you're in Sydney, where

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did you live? 
I was in Bono, actually, I 

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guess. 
So that that you, you are on the

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normal side, 'cause this line 
cut right through the top of 

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Botany Bay. 
So that's what Maroubra, yes, 

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Yeah. 
Exactly. 

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There you go. 
Yeah, but I bought these 

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Birkenstocks because I 
literally, I destroyed a couple 

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of pluggers. 
Yeah. 

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And I had to go on a trip and I 
was literally could not figure 

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out. 
I knew I'd be in water a bit and

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it'd be things. 
So I went and got a pair of the 

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plastic style. 
Yeah, yeah. 

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Books. 
And yeah, I've told you I'm a 

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creature of habit. 
So I've just worn them out. 

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Yeah, I've never changed since. 
And I keep wearing them round, 

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but every time I put them on, 
I'm like, oh man, Birkenstocks, 

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you know, like. 
So you're not pro Birkenstocks, 

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You're not you've. 
You're footwear of choice. 

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I'm not pro Birkenstocks. 
However, if you put me on this 

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map, I should be like we just 
talked about. 

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I'm probably in the north. 
I should be pro Crocs. 

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Yeah, but I'm Andy Crocs as 
well. 

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But I've got a feeling it's one 
of those topics where eventually

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I'm going to come around and eat
my own words. 

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So. 
Hold on, if you're not wearing 

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your runners, what shoe you're 
are you wearing? 

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I prefer bare feet if anything, 
but at the moment it's 

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Birkenstocks. 
OK, so I what? 

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About you. 
I've got a I've got. 

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A I'm wearing a pair of 
Birkenstocks right now, but I'm 

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a croc. 
I've got a pair of Crocs that I 

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love, absolutely love them. 
And The thing is I haven't worn 

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pluggers maybe for, I don't 
think I've worn them for about 5

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years now. 
And I went through, I had a 

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really bad experience when, when
I was about 18, first year out 

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of high school, I was at 
university and I was working at 

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a surf shop in Adelaide. 
And for maybe two years 

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straight, all I wore at work was
Javiana's, you know, because I'm

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like, I'm getting to go to work 
in thongs. 

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How good's this? 
What I then suffered, I got a 

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really nasty case of plantar 
fasciitis and the podiatrist I 

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went and saw was like, well, 
it's 'cause you're walking 

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around in thongs all day, which 
is giving no support to the arch

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of your foot, and it's 
flattening it out. 

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Oh. 
For sure. 

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So I had to. 
I basically that was kind of the

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beginning of the end of my life 
in thongs, yeah. 

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But for sometimes the way it 
looks, yeah, you'll end up doing

226
00:10:25,520 --> 00:10:26,720
that. 
I have to say I don't know what 

227
00:10:26,720 --> 00:10:28,520
brand it is, but they do do 
those pluggers. 

228
00:10:28,520 --> 00:10:31,000
Someone one company made the 
pluggers with. 

229
00:10:31,120 --> 00:10:32,200
Archies. 
Is it archies? 

230
00:10:32,240 --> 00:10:33,800
They're called Archies. 
Yeah, there's a few different. 

231
00:10:34,120 --> 00:10:37,640
And I see a few of the guys 
rocking around in them to keep 

232
00:10:37,640 --> 00:10:39,280
the pluggers, but you know, to 
put that on. 

233
00:10:39,280 --> 00:10:42,160
But I've gone through a couple 
of sand up in the cupboard next 

234
00:10:42,160 --> 00:10:43,520
to us. 
Actually, I've got this Japanese

235
00:10:43,520 --> 00:10:46,360
style sandals, but I'm always 
buying them online. 

236
00:10:46,360 --> 00:10:47,080
Oh. 
No. 

237
00:10:47,240 --> 00:10:50,560
And then you can't get the size 
exactly right. 

238
00:10:50,560 --> 00:10:53,400
I've got a pair of American 
dinners in the out in the 

239
00:10:53,400 --> 00:10:56,560
garage. 
I'll show you after family laugh

240
00:10:56,560 --> 00:10:58,600
at me for them. 
They've got a pair of Vibram. 

241
00:10:58,600 --> 00:11:02,640
I bought them because they've 
got a pair of Vibram and grip on

242
00:11:02,640 --> 00:11:04,200
them. 
Yeah, is Vibram. 

243
00:11:04,200 --> 00:11:06,200
So I thought of them up on the 
Vibram, you know, like what the 

244
00:11:06,200 --> 00:11:09,240
trail runners are made of that 
that one of the types of grip. 

245
00:11:09,600 --> 00:11:11,080
Yeah. 
OK, I'm probably saying that 

246
00:11:11,080 --> 00:11:12,520
wrong. 
I don't know. 

247
00:11:12,520 --> 00:11:13,320
I. 
Don't know fibrum. 

248
00:11:13,480 --> 00:11:15,600
Vibrum, vibrum, vibrum. 
Fibrum. 

249
00:11:15,600 --> 00:11:17,120
Fibrum, yeah. 
Trail runners will know what I'm

250
00:11:17,120 --> 00:11:19,560
talking about. 
Anyway, I bought them because I 

251
00:11:19,560 --> 00:11:21,480
thought, you know, if I'm 
climbing on the trailer, up on 

252
00:11:21,480 --> 00:11:25,080
the 4 wheel drive, getting bikes
off grippy yeah, don't fit. 

253
00:11:25,320 --> 00:11:26,720
Useless mate, I'm having 
trouble. 

254
00:11:26,720 --> 00:11:31,640
So we got a, if you've got a 
good, you know, kind of whether 

255
00:11:31,640 --> 00:11:34,360
it's a slide or that type of 
shoe, open shoe that you'd 

256
00:11:34,360 --> 00:11:38,040
recommend that I can try, I'd be
very appreciative. 

257
00:11:38,040 --> 00:11:41,520
Just quickly, just as a matter 
of just to to put a bow on this 

258
00:11:41,520 --> 00:11:45,840
one, what do you reckon has the 
faster marathon world record? 

259
00:11:46,320 --> 00:11:48,360
A pair of Birkenstocks or a pair
of Crocs? 

260
00:11:48,360 --> 00:11:50,400
I'm. 
Going to say the Crocs because 

261
00:11:50,400 --> 00:11:54,080
the Crocs have got that sports, 
the sports, what do I call it? 

262
00:11:54,080 --> 00:11:56,840
Sports mode where you put the 
back heel up. 

263
00:11:56,840 --> 00:11:59,040
Oh. 
OK, there isn't much info about 

264
00:11:59,040 --> 00:12:03,120
Birkenstocks and marathon world 
records, but the fastest 

265
00:12:03,840 --> 00:12:08,440
marathon, the world record for 
marathon in Crocs is set by 

266
00:12:08,440 --> 00:12:14,920
Kevin Lime Cooler 2051 in a pair
of Crocs. 

267
00:12:14,920 --> 00:12:17,640
He ran it at New York City last 
year in 2024. 

268
00:12:17,640 --> 00:12:20,600
All right, Crocs that is flying 
Crocs have got a good bit of 

269
00:12:20,600 --> 00:12:22,200
bounce in them. 
They could they're they're 

270
00:12:22,200 --> 00:12:24,440
actually, they're actually a 
decent. 

271
00:12:25,960 --> 00:12:30,160
Someone will do this. 
Oh, they're gay Crocs. 

272
00:12:30,200 --> 00:12:32,680
Oh, there we go. 
There's a the 2025 prediction. 

273
00:12:32,680 --> 00:12:35,480
Yeah, since we're in the new. 
Year Crocs for the carbon plate.

274
00:12:35,480 --> 00:12:38,000
Crocs will come out with a 
carbon plated shoe 

275
00:12:38,000 --> 00:12:40,200
collaboration. 
With do you know what? 

276
00:12:40,200 --> 00:12:42,040
Satisfy running or someone. 
I'm here. 

277
00:12:42,040 --> 00:12:44,080
I'm here for it. 
Send me a pair. 

278
00:12:44,200 --> 00:12:45,320
I'm I'm there. 
I'll run. 

279
00:12:45,560 --> 00:12:47,520
I'll run Goldie Marathon in a 
pair of Crocs. 

280
00:12:47,520 --> 00:12:50,560
If they can find a way to put a 
carbon plate into them, I am 

281
00:12:50,560 --> 00:12:52,080
absolutely there for it. 
I love it. 

282
00:12:52,200 --> 00:12:54,360
Well, let's. 
Keep talking about we'll keep on

283
00:12:54,360 --> 00:12:58,640
a bit of what do you call it 
equipment for my chat tech chat.

284
00:12:58,680 --> 00:13:00,520
Yeah. 
So some loose ends from last 

285
00:13:00,520 --> 00:13:02,200
episode. 
We're talking about watches and 

286
00:13:02,240 --> 00:13:04,840
I I talked about the Apple Watch
and having a crash and I like 

287
00:13:04,840 --> 00:13:08,720
the idea of it messaging you, 
you know, you wife or you're 

288
00:13:08,720 --> 00:13:11,880
someone that you've heard or 
you've had an incident. 

289
00:13:12,400 --> 00:13:14,480
But we're talking about are they
a good watch to wear whatever it

290
00:13:14,480 --> 00:13:16,040
is. 
So we've got some info in from a

291
00:13:16,040 --> 00:13:21,320
few crew about watches who have 
obviously tried more than myself

292
00:13:21,320 --> 00:13:23,280
and yourself. 
'Cause you were basically saying

293
00:13:23,280 --> 00:13:26,600
you really want you, you the the
less on your watch, the better. 

294
00:13:26,600 --> 00:13:30,440
You want a watch that tells you 
your heart rate, your how fast 

295
00:13:30,440 --> 00:13:32,840
you're going, good GPS data, and
that's a bad. 

296
00:13:32,840 --> 00:13:34,960
Correct That's a bad the Holy 
Grail watch. 

297
00:13:35,000 --> 00:13:37,760
Oh, it was about the music up 
downloads and then yeah, I just 

298
00:13:37,760 --> 00:13:41,960
want to GPS all the laps in that
you usually get yeah heart rate,

299
00:13:42,120 --> 00:13:51,280
sorry chest strap GPS yeah and 
easy ability of podcasts 

300
00:13:51,280 --> 00:13:55,320
Spotify, whatever on to watch. 
So Scott Cadbury is it sounds 

301
00:13:55,320 --> 00:13:59,160
like he is an absolute just 
loves his tech and watch as he 

302
00:13:59,160 --> 00:14:03,200
said he's tried mice brands 
Garmin, Apple chorus, Pola 

303
00:14:03,200 --> 00:14:07,240
sunto. 
Funny enough, I've actually run 

304
00:14:07,240 --> 00:14:11,440
for Sunto and Pola as a 
sponsored athlete before, so 

305
00:14:11,440 --> 00:14:13,360
it's not like I haven't tried 
watches. 

306
00:14:13,360 --> 00:14:17,200
Yeah, and that's recently. 
So Sunto was under the, I 

307
00:14:17,200 --> 00:14:20,800
suppose the the larger umbrella 
brands with Solomon. 

308
00:14:20,960 --> 00:14:22,240
OK. 
But. 

309
00:14:22,520 --> 00:14:24,400
They're not alone, but that's 
not the same company, is it? 

310
00:14:25,440 --> 00:14:28,320
I'm not sure right at the 
moment, but at so there's Emma 

311
00:14:28,320 --> 00:14:32,680
Sports control what Wilson 
Chanis rackets, Solomon shoe, 

312
00:14:32,720 --> 00:14:35,640
like a whole range of Terex. 
OK, wait, ARC. 

313
00:14:35,920 --> 00:14:37,560
OK, didn't know about that. 
Yeah. 

314
00:14:37,640 --> 00:14:40,120
Like like a lot of larger 
conglomerations. 

315
00:14:40,120 --> 00:14:41,720
So you know that has a whole 
bunch of. 

316
00:14:41,720 --> 00:14:44,920
Brand OK yeah, yeah. 
So like a lot of really good 

317
00:14:44,920 --> 00:14:47,560
brands it's always helpful. 
I mean, just got a new pair of 

318
00:14:47,560 --> 00:14:51,080
snow goggles that I'm about to 
use. 

319
00:14:51,120 --> 00:14:54,200
I mean it's great how I love 
gear and it's good when you got 

320
00:14:54,200 --> 00:14:57,240
some bit when some you deal with
some companies, you know, 

321
00:14:57,240 --> 00:14:59,680
they're fingering more pie than 
just running. 

322
00:14:59,680 --> 00:15:01,400
Yeah. 
OK anyway, let's get back to 

323
00:15:01,400 --> 00:15:03,640
Scott. 
So hey team love the podcast. 

324
00:15:03,640 --> 00:15:05,040
Listen every Saturday doing my 
long run. 

325
00:15:05,040 --> 00:15:06,280
Heard your discussion about 
watches. 

326
00:15:06,280 --> 00:15:11,680
So he's got a a Garmin Phoenix 
aid at the moment. 2050 bucks. 

327
00:15:11,680 --> 00:15:14,120
Yeah, they're not cheap. 
They're big watches too. 

328
00:15:15,120 --> 00:15:19,080
They're expensive. 
Apple Watch Ultra, $1300 and 

329
00:15:19,080 --> 00:15:21,080
he's saying the Apple Watch was 
great. 

330
00:15:22,480 --> 00:15:24,400
The Ultra, sorry, he's got is 
great. 

331
00:15:25,080 --> 00:15:29,080
Full access to my Apple podcast,
Apple Music library and it syncs

332
00:15:29,080 --> 00:15:32,520
easy with the watch has the 
$5.00 a month cellular 

333
00:15:32,520 --> 00:15:35,080
connectivity. 
So you can actually without your

334
00:15:35,080 --> 00:15:38,200
phone also make call, sends 
messages, all of that. 

335
00:15:38,200 --> 00:15:39,640
And this is a phone on your 
wrist. 

336
00:15:39,640 --> 00:15:43,920
So this is I like it. 
I mean, I've known this, but I 

337
00:15:43,920 --> 00:15:45,840
also like it. 
Never gone down that route. 

338
00:15:46,120 --> 00:15:49,760
The downside is the GPS tracks 
aren't as good as the Phoenix. 

339
00:15:50,120 --> 00:15:52,800
So in the end he uses the 
Phoenix. 

340
00:15:52,920 --> 00:15:54,800
Yeah, everyday as a running 
watch. 

341
00:15:54,800 --> 00:15:59,560
OK, that's that's my live 
without doing a deep dive like 

342
00:15:59,560 --> 00:16:03,760
it's got as my because my wife 
has an Apple Watch and she had 

343
00:16:03,760 --> 00:16:05,560
the Apple Watch before I got my 
garment. 

344
00:16:05,560 --> 00:16:08,360
And basically I was doing a big 
research into it. 

345
00:16:08,720 --> 00:16:14,000
The Apple Watch seems like the 
better day to day functional 

346
00:16:14,000 --> 00:16:18,760
option the Garmin, and I've 
never run with Sunto or Polaris 

347
00:16:18,760 --> 00:16:21,640
or any of those other ones, but 
the Garmin, this kind of sports 

348
00:16:21,640 --> 00:16:27,320
specific smart watch seemed like
the better choice for everything

349
00:16:27,320 --> 00:16:29,720
else, for athletic stuff, the 
GPS stuff. 

350
00:16:29,720 --> 00:16:31,680
Yeah, so we're still, like I 
said, we're still looking for 

351
00:16:31,680 --> 00:16:34,120
this Holy Grail of in between. 
Obviously Apple's got the 

352
00:16:34,120 --> 00:16:37,640
technology so and our local 
legend Brazilian run at the evil

353
00:16:37,640 --> 00:16:39,680
if you ever want. 
You know, we talk a lot about 

354
00:16:39,680 --> 00:16:42,480
going and trying shoes on. 
Yeah and talk about like run 

355
00:16:42,480 --> 00:16:44,680
expertise down at Wild Earth 
here. 

356
00:16:44,760 --> 00:16:47,880
If you're on a Gold Coast or in 
Brisbane, I think Wild Earth 

357
00:16:47,880 --> 00:16:51,080
have got one out at. 
There's one in the one in West 

358
00:16:51,080 --> 00:16:53,000
or Burleigh. 
Burleigh, but no, I think 

359
00:16:53,000 --> 00:16:55,400
they've got one out at what's 
the airport place, not 

360
00:16:55,480 --> 00:16:57,800
Metroplex. 
Harbour Life Town. 

361
00:16:58,400 --> 00:17:02,360
Yeah, but the equivalent up in 
Brisbane Airport, DFODFODFO, 

362
00:17:02,360 --> 00:17:03,800
there's one up at DFO in 
Brisbane. 

363
00:17:03,800 --> 00:17:06,319
But yeah. 
And if you ever want advice in 

364
00:17:06,319 --> 00:17:09,800
there on running, you know, he's
switched on on everything. 

365
00:17:09,800 --> 00:17:12,720
So he's, he's also talked about,
he actually said to us he loves 

366
00:17:12,720 --> 00:17:15,319
the fact we talk about all 
brands. 

367
00:17:15,319 --> 00:17:18,079
You know, even though I run for 
Salomon, you've got obviously 

368
00:17:18,079 --> 00:17:20,280
some connections with different,
you know, brands. 

369
00:17:20,280 --> 00:17:23,520
We're not. 
In the end, you need to try 

370
00:17:23,520 --> 00:17:27,880
everything to know to make a 
decision, the best decision. 

371
00:17:28,240 --> 00:17:29,840
That's what we have. 
We're about here. 

372
00:17:31,200 --> 00:17:35,600
He also is saying the Apple were
the Apple Watch the worst GPS 

373
00:17:35,760 --> 00:17:40,720
and battery life really good for
everything else but battery life

374
00:17:40,720 --> 00:17:46,960
one day so you're charging 
everyday sunto he just said or 

375
00:17:46,960 --> 00:17:49,120
sunto. 
Some people will call it just 

376
00:17:49,520 --> 00:17:53,120
release some new watches. 
Okay so really good adventure so

377
00:17:53,120 --> 00:17:54,000
I. 
Watches, yeah. 

378
00:17:54,040 --> 00:17:55,800
I've never run with. 
Those watches. 

379
00:17:55,800 --> 00:17:57,360
But yeah, so he's saying he's 
hoped. 

380
00:17:57,360 --> 00:17:59,160
They've fixed a few of the 
little problems I had in the 

381
00:17:59,160 --> 00:18:00,160
past. 
I'm not really cry. 

382
00:18:00,160 --> 00:18:05,800
I use them for a long time and I
always did get a a longer 

383
00:18:05,800 --> 00:18:08,160
distance in my GPS first 
garment. 

384
00:18:08,440 --> 00:18:10,680
So if I went out and ran with 
yourself and I was using my 

385
00:18:10,680 --> 00:18:13,280
Santo. 
Yeah, it'd say you ran a little 

386
00:18:13,280 --> 00:18:14,560
bit further. 
I'd always get a bit more bang 

387
00:18:14,560 --> 00:18:17,240
from my butt, which is which was
always a good thing too because 

388
00:18:17,240 --> 00:18:18,200
you're that means you're running
a bit. 

389
00:18:18,200 --> 00:18:24,160
Quicker, can I ask quickly about
the idea of running as a watch 

390
00:18:24,160 --> 00:18:26,800
athlete? 
And I know you sort of explained

391
00:18:26,800 --> 00:18:32,720
that some of these brands live 
under an umbrella brand, but we 

392
00:18:32,720 --> 00:18:35,600
are, I think about elite 
athletes as having, you know, a 

393
00:18:35,600 --> 00:18:39,320
shoe sponsor makes sense, right?
Or an apparel sponsor makes 

394
00:18:39,320 --> 00:18:43,200
sense. 
The watch idea is it, is it a 

395
00:18:43,200 --> 00:18:46,240
case of is it just the same in 
that they give you a watch and 

396
00:18:46,240 --> 00:18:48,680
therefore you're an athlete or 
is there a financial agreement 

397
00:18:48,680 --> 00:18:51,400
in place or how did that work 
back in the day when you ran for

398
00:18:51,400 --> 00:18:54,160
these various watches? 
Well, that that comes back to 

399
00:18:54,160 --> 00:18:57,240
what we've talked about a lot on
this podcast around, you know, 

400
00:18:58,000 --> 00:19:01,280
influences professional 
athletes, semi professional 

401
00:19:01,280 --> 00:19:04,280
athletes and where you stuck, 
you know, stack up in the pile. 

402
00:19:04,280 --> 00:19:06,760
I mean, the professional 
athletes are getting paid by 

403
00:19:06,760 --> 00:19:08,480
these companies. 
To run with their watch. 

404
00:19:08,520 --> 00:19:12,920
Run with the watch, promote the 
watch and do all that and now 

405
00:19:13,120 --> 00:19:16,000
and through the other, you know,
I'd say some professional semi 

406
00:19:16,000 --> 00:19:18,040
professional athletes or 
amateurs and that are probably 

407
00:19:18,040 --> 00:19:21,920
getting given product as a deal.
They probably no one ever really

408
00:19:21,920 --> 00:19:25,800
probably differentiates that in 
to who they when they're talking

409
00:19:25,800 --> 00:19:29,080
to their audience. 
No one knows that what's going 

410
00:19:29,080 --> 00:19:32,640
on behind the scenes. 
And then influencers like to be 

411
00:19:32,640 --> 00:19:35,200
honest, I think you'll find some
of them are getting paid. 

412
00:19:35,840 --> 00:19:37,760
To. 
Promote it because they've got 

413
00:19:37,760 --> 00:19:40,560
such good reach and and then a 
lot of influencers are just 

414
00:19:40,920 --> 00:19:44,000
probably getting a product or 
getting a discount even yeah, 

415
00:19:44,840 --> 00:19:46,600
but we don't know that. 
So that's why you got to, you 

416
00:19:46,600 --> 00:19:49,880
know, be really careful when 
you're, you know, watching 

417
00:19:50,040 --> 00:19:53,480
socials or looking at advice or 
what everyone's, you know, 

418
00:19:53,520 --> 00:19:57,000
showing out there's you don't 
know what, what the motivation 

419
00:19:57,000 --> 00:19:59,480
is behind that. 
Yeah, it's interesting as you 

420
00:19:59,480 --> 00:20:03,960
talk about that because again, 
I, this is my second forerunner,

421
00:20:03,960 --> 00:20:07,520
Garmin Forerunner I've bought. 
Full disclosure, I've bought 

422
00:20:07,520 --> 00:20:09,560
both my garments, paid full 
price for them too. 

423
00:20:09,840 --> 00:20:15,360
But the the reason I bought them
is because at the time when I 

424
00:20:15,360 --> 00:20:18,360
needed a watch it had nothing to
do with. 

425
00:20:18,840 --> 00:20:22,120
Influencers or athletes having 
this watch? 

426
00:20:22,120 --> 00:20:25,000
So why did you buy that gammon? 
I bought this gammon because I 

427
00:20:25,040 --> 00:20:27,920
was signing up to noose. 
I was in the midst of doing 

428
00:20:27,920 --> 00:20:31,520
Noosa triathlons and I was 
running and I wanted a watch 

429
00:20:31,520 --> 00:20:33,400
that I just, I wanted a sports 
watch. 

430
00:20:33,400 --> 00:20:35,640
I wanted a watch that could 
track this information for me 

431
00:20:35,640 --> 00:20:37,760
and track my runs and all the 
rest of it and give me pace 

432
00:20:37,760 --> 00:20:44,960
updates and the things that the,
the decision making point for me

433
00:20:44,960 --> 00:20:48,160
was these tech websites. 
I would go to tech website. 

434
00:20:48,160 --> 00:20:50,680
It had nothing to do with 
individuals. 

435
00:20:50,840 --> 00:20:54,280
I would go to these tech 
websites that independently 

436
00:20:54,280 --> 00:20:56,640
evaluated these watches 
alongside one another. 

437
00:20:56,840 --> 00:20:59,200
Not to the extent of like 
choice.com or anything like 

438
00:20:59,200 --> 00:21:02,600
that, but these tech websites 
that would go, this is Garmin's 

439
00:21:02,600 --> 00:21:04,760
new forerunner or this is 
Sunto's new whatever. 

440
00:21:04,760 --> 00:21:07,520
And this is Apple Watch and this
is how they compare alongside 

441
00:21:07,520 --> 00:21:08,960
one of each other. 
And I would sit and it had 

442
00:21:08,960 --> 00:21:11,680
nothing to do with what 
individuals were running with 

443
00:21:11,680 --> 00:21:15,760
them, but was purely about the 
an independent assessment from a

444
00:21:15,760 --> 00:21:17,320
tech. 
And they're looking at it from 

445
00:21:17,320 --> 00:21:21,040
tech and new features and 
everything else, which is if 

446
00:21:21,040 --> 00:21:23,360
you're wanting all the bells and
whistles, that's a great way to 

447
00:21:23,360 --> 00:21:25,160
look at it. 
But no one's ever just talking 

448
00:21:25,160 --> 00:21:27,480
about what do you actually need 
in the watch? 

449
00:21:27,480 --> 00:21:29,600
What do you need? 
So that's where I always come 

450
00:21:29,600 --> 00:21:33,680
back to is the basics of, you 
know, there's that old saying 

451
00:21:33,680 --> 00:21:38,400
about if you, you're gonna buy 
something, you know, wait a 

452
00:21:38,400 --> 00:21:40,960
month and see in a month if you 
actually really need it, you 

453
00:21:41,160 --> 00:21:44,120
know, it's a you purchase that 
you're like, I'm on the online, 

454
00:21:44,120 --> 00:21:46,200
I'm on Amazon and bang on it 
now. 

455
00:21:46,280 --> 00:21:48,600
Yeah, wait a month. 
If you still want it, buy it, 

456
00:21:48,600 --> 00:21:50,800
then buy it. 
Well, I kind of like backtrack 

457
00:21:50,800 --> 00:21:53,680
that and kind of think around a 
watch and go, OK, in the last 

458
00:21:53,680 --> 00:21:57,400
month, what have I actually used
on my watch? 

459
00:21:58,240 --> 00:22:01,720
What have I, what have I 
actually done with my watch in 

460
00:22:01,720 --> 00:22:07,360
the last month and what metrics 
or how have I uploaded it? 

461
00:22:07,360 --> 00:22:10,080
And then what information did I 
take off that watch and then go,

462
00:22:10,880 --> 00:22:12,200
that's what I actually need in a
watch? 

463
00:22:12,200 --> 00:22:15,200
This is this is as you say that 
I've just jumped into my 

464
00:22:15,200 --> 00:22:16,240
favourites. 
Yeah. 

465
00:22:16,480 --> 00:22:21,560
And in my favourites I have run 
golf and breath work, right. 

466
00:22:21,560 --> 00:22:24,280
And I used golf the other day 
because this has the ability to 

467
00:22:24,280 --> 00:22:26,840
be like a a range Finder to an 
extent. 

468
00:22:26,840 --> 00:22:28,840
Not not hard and fast, not 
accurate. 

469
00:22:29,120 --> 00:22:33,640
But then I'm just looking down. 
There's the other widgets within

470
00:22:33,640 --> 00:22:35,280
this watch. 
There's track run, there's 

471
00:22:35,280 --> 00:22:39,040
treadmill, there's bike indoor, 
there's triathlon, there's walk 

472
00:22:39,040 --> 00:22:41,240
indoor, there's post. 
There's all these things that I 

473
00:22:41,240 --> 00:22:44,880
will never use on this watch. 
Never use, never use. 

474
00:22:44,960 --> 00:22:48,560
And then you know, the new ones 
that are giving you, you know, 

475
00:22:48,560 --> 00:22:52,600
your fitness went up 4% as 
you're, you know, beeps that 

476
00:22:52,680 --> 00:22:56,160
you're running or here's a 
session and you pretty much just

477
00:22:56,160 --> 00:22:59,720
dismiss, dismiss, dismiss. 
All of that information in there

478
00:22:59,720 --> 00:23:01,920
is costing you money and you're 
not using. 

479
00:23:01,920 --> 00:23:06,920
It, it's funny you say that 
because I this when I go, I had 

480
00:23:06,920 --> 00:23:10,280
to go for my run with this. 
Yeah, every day when I click 

481
00:23:10,280 --> 00:23:14,440
into run, it takes my sleep data
and every all the other training

482
00:23:14,440 --> 00:23:18,360
I've done in and it suggests me 
a session and I dismissed that 

483
00:23:18,360 --> 00:23:23,760
session 95 times out of 100. 
And I feel like my watch gets 

484
00:23:23,760 --> 00:23:28,240
offended because it then says 
after you dismiss it, it says do

485
00:23:28,240 --> 00:23:31,600
you still want future? 
Like it's just and I feel bad 

486
00:23:31,600 --> 00:23:34,720
and I go ohh yeah yeah, keep 
keep supplying them to me. 

487
00:23:34,800 --> 00:23:36,440
I paid for it. 
You keep giving, keep giving me 

488
00:23:36,480 --> 00:23:37,880
the information and I'll just 
get rid of. 

489
00:23:37,880 --> 00:23:40,400
It but yeah, anyway, it's a good
bit of watch chat. 

490
00:23:40,400 --> 00:23:41,480
We haven't done which watch 
chat. 

491
00:23:41,480 --> 00:23:42,760
Before that was nice. 
So thanks. 

492
00:23:42,760 --> 00:23:43,760
Thanks to the boys. 
Yeah. 

493
00:23:43,760 --> 00:23:45,640
Saluting. 
Hmm, who else? 

494
00:23:46,360 --> 00:23:49,880
Well, there's Sam Y, who's a big
friend of the podcast. 

495
00:23:50,440 --> 00:23:54,680
He just wanted to follow up on 
that, the question of AI 

496
00:23:54,680 --> 00:24:00,320
training and ChatGPT providing 
those training plans we. 

497
00:24:00,320 --> 00:24:01,480
I think this is good. 
I like this. 

498
00:24:01,520 --> 00:24:04,280
Yeah, yeah, yeah. 
So one technique he's been using

499
00:24:04,280 --> 00:24:07,200
with ChatGPT in particular is to
follow up his original prompt 

500
00:24:07,200 --> 00:24:10,480
with a where did you source? 
So the idea, if you missed it, 

501
00:24:10,880 --> 00:24:13,920
talked about the idea of these 
chat, these AI being able to 

502
00:24:13,920 --> 00:24:18,440
provide running programmes. 
Sam the technique he uses is 

503
00:24:18,440 --> 00:24:22,440
when he asked the AI to provide 
him a running pram, a running 

504
00:24:22,440 --> 00:24:24,240
plan. 
He then prompts it by saying 

505
00:24:24,360 --> 00:24:26,600
where did you? 
Source and he can go and check. 

506
00:24:26,600 --> 00:24:28,360
Check the source and see if 
they're legit. 

507
00:24:28,360 --> 00:24:31,480
Or not, which is an interesting 
little hack. 

508
00:24:31,480 --> 00:24:34,720
Or does chat GDP just freak out 
and go? 

509
00:24:35,160 --> 00:24:39,840
Well, I've never done it, but it
is an interesting prompt to, I 

510
00:24:39,840 --> 00:24:44,960
guess if you don't want to take 
a IS training programme on face 

511
00:24:44,960 --> 00:24:47,600
value and you want to do a bit 
more of a deep dive on it. 

512
00:24:48,600 --> 00:24:51,960
I haven't done it, but it's an 
interesting, I guess test if you

513
00:24:51,960 --> 00:24:54,600
are one of those people that's 
using AI to provide your 

514
00:24:54,600 --> 00:24:56,960
training programme, maybe just 
jump in and ask you where I got 

515
00:24:56,960 --> 00:24:59,600
it from. 
Anyway, Cool, interesting. 

516
00:24:59,800 --> 00:25:02,160
Well, before, yeah. 
So then running resolutions. 

517
00:25:03,120 --> 00:25:04,800
Happy New Year again, yeah? 
Happy New Year. 

518
00:25:05,400 --> 00:25:06,840
We said we'd shout out. 
We asked for. 

519
00:25:07,240 --> 00:25:09,600
We obviously see our running 
resolutions last year. 

520
00:25:09,920 --> 00:25:12,400
Sorry. 
Yeah, last year for 2025. 

521
00:25:12,880 --> 00:25:15,640
And we'd asked a few people to 
throw in theirs. 

522
00:25:15,640 --> 00:25:16,760
We'd give them a shout. 
Yep. 

523
00:25:17,680 --> 00:25:20,000
Number 10. 
We'll go half, half here for 

524
00:25:20,000 --> 00:25:20,520
you. 
So I'll go. 

525
00:25:20,520 --> 00:25:23,120
Dexter. 
So Dexter we've talked about a 

526
00:25:23,120 --> 00:25:27,400
little bit here. 
He won High Rocks, Melbourne. 

527
00:25:27,920 --> 00:25:30,800
Wow. 
He, he, this is, you know, he's 

528
00:25:30,800 --> 00:25:34,640
right in this sweet spot of I 
reckon could run in the 

529
00:25:34,640 --> 00:25:37,240
Clydesdale category. 
Is he a big unit? 

530
00:25:37,240 --> 00:25:40,760
Big. 
Unit ran a 246. 

531
00:25:41,280 --> 00:25:44,760
OK, here's the story. 
Ran a 246 marathon at Gold Coast

532
00:25:44,760 --> 00:25:47,320
last year with a hydration vest 
on. 

533
00:25:48,400 --> 00:25:53,200
What? 
Yeah, big fella, big fella, big 

534
00:25:53,200 --> 00:25:55,240
strong fella and. 
You reckon he'd be in the could 

535
00:25:55,240 --> 00:25:59,280
be a Clydesdale and he's running
246. 100%. 

536
00:25:59,640 --> 00:26:01,240
That is. 
But he's just one of those big 

537
00:26:01,240 --> 00:26:03,720
guys, you know, like he's a 
strong one, yeah. 

538
00:26:03,720 --> 00:26:07,600
High rocks. 
So he's got all sub 117 half, 

539
00:26:08,440 --> 00:26:11,040
yeah. 
Sub 1117 half that's good 

540
00:26:11,040 --> 00:26:12,320
running, yeah. 
Good running that's. 

541
00:26:12,320 --> 00:26:14,720
That's real good running. 
He's a legit, serious guy. 

542
00:26:14,720 --> 00:26:18,680
So from that into Brett Quayle, 
who says he's just trying to be 

543
00:26:18,680 --> 00:26:21,040
more consistent and injury free.
Perfect. 

544
00:26:21,040 --> 00:26:25,680
What I would say to that is I 
reckon Brett's got to, he's got 

545
00:26:25,680 --> 00:26:27,640
to funnel that down a little bit
more. 

546
00:26:28,320 --> 00:26:32,280
Being more consistent is fine. 
Being injury free, that is. 

547
00:26:32,280 --> 00:26:36,160
That's a that's a nice idea. 
But what are you doing to? 

548
00:26:36,280 --> 00:26:37,560
Yeah, well, let me ask you this,
Courtney. 

549
00:26:38,600 --> 00:26:41,320
I'm Brett. 
I want to be, I want to be more 

550
00:26:41,320 --> 00:26:44,880
injury free in 2025. 
Give me, give me two simple 

551
00:26:44,880 --> 00:26:48,080
things I could do, not even 3. 
Just give me two simple things I

552
00:26:48,080 --> 00:26:53,760
can do generic things that will 
help me be more injury free. 

553
00:26:54,640 --> 00:26:56,480
Number one, activate before 
running. 

554
00:26:57,160 --> 00:27:01,080
Figure out some exercises that 
you can do to help activate your

555
00:27:01,080 --> 00:27:03,560
muscles before you get out to go
running in the morning. 

556
00:27:03,920 --> 00:27:08,840
It'd be #1 and #2 would be 
probably go and see someone and 

557
00:27:08,840 --> 00:27:11,360
just get some strength work, you
know, not over the top. 

558
00:27:11,360 --> 00:27:12,800
There you go, just get some 
professional help. 

559
00:27:12,920 --> 00:27:15,240
There you go, Brett. 
So just be more injury free, 

560
00:27:15,600 --> 00:27:18,040
activate before you run, then go
find someone who can help with 

561
00:27:18,040 --> 00:27:19,480
some basic strength stuff. 
I like that one. 

562
00:27:19,560 --> 00:27:21,520
Yep. 
Oh well Quirk. 

563
00:27:21,520 --> 00:27:26,920
Cool so Bryce Quirk go over one 
of my best mates Ren raced 

564
00:27:27,080 --> 00:27:28,960
across the globe within 
triathlon. 

565
00:27:29,280 --> 00:27:35,000
So his son, he trains for AFL 
and his goal here is 955 for the

566
00:27:35,000 --> 00:27:38,160
3K. 
Some quick maths on that. 

567
00:27:38,160 --> 00:27:40,280
So he's running three, wants to 
run about three 20s. 

568
00:27:40,800 --> 00:27:43,920
Which for AFL standard, you 
know, junior AFL standard when 

569
00:27:43,920 --> 00:27:46,160
they go and do their, you know, 
two or three K time trials 

570
00:27:46,160 --> 00:27:49,120
because he's yeah, really good 
going so. 

571
00:27:50,200 --> 00:27:53,440
Yeah, Greg, this is Greg from 
This is BSc. 

572
00:27:53,520 --> 00:27:56,000
What is a body science? 
Body science, I mean, Or a body 

573
00:27:56,000 --> 00:27:57,680
protein. 
Oh well, they've got everything.

574
00:27:57,680 --> 00:28:00,360
Yeah, they've got everything and
I like this. 

575
00:28:00,360 --> 00:28:02,840
He's running resolution for 2025
years to start. 

576
00:28:03,720 --> 00:28:06,000
I love that great, great 
resolution. 

577
00:28:06,080 --> 00:28:10,840
I I've I've been running into so
running into Greg's one of the 

578
00:28:10,840 --> 00:28:16,520
guys who when they founded BSc 
Shebie is his nickname. 

579
00:28:16,760 --> 00:28:19,920
Like shout out to Shebi. 
He was one of the guys who 

580
00:28:19,920 --> 00:28:23,280
originally kind of, I suppose 
was the real. 

581
00:28:24,640 --> 00:28:26,720
I mean, I don't know much all 
that much about the company, but

582
00:28:26,720 --> 00:28:29,560
he was one of the I saw him as 
the bread and butter of BSc. 

583
00:28:29,560 --> 00:28:34,320
So when they began in protein 
stuff and doing all of that at 

584
00:28:34,320 --> 00:28:37,320
the same time, compression wear,
you know, your compression 

585
00:28:37,320 --> 00:28:41,120
tights, that was trending in 
really big Cellars. 

586
00:28:41,120 --> 00:28:42,840
And Sheepy. 
Yeah. 

587
00:28:42,840 --> 00:28:47,240
So locally down here at Miami, 
they had a Gold Coast triathlete

588
00:28:47,240 --> 00:28:51,880
used to exist just down at the 
shops, just behind, just down in

589
00:28:51,880 --> 00:28:55,960
the Miami swimming pool. 
Anyway, next door Sheepy used to

590
00:28:56,240 --> 00:29:01,160
bloody do car seat covers. 
So he used to, you know, sew. 

591
00:29:01,360 --> 00:29:03,960
I don't know if you sew them, do
them however they're making. 

592
00:29:03,960 --> 00:29:05,120
Type stuff. 
Yeah, well. 

593
00:29:05,760 --> 00:29:09,080
Used to you remember you used to
get the lambs wool sheep covers.

594
00:29:09,280 --> 00:29:11,480
Yeah, right. 
So that was his trade, right? 

595
00:29:12,240 --> 00:29:16,080
Greg, yeah, I would love Greg to
tell this story one day. 

596
00:29:16,080 --> 00:29:17,320
Or sheep. 
Yeah, like on here. 

597
00:29:17,320 --> 00:29:20,120
But yeah, he, from my 
understanding, he literally 

598
00:29:20,120 --> 00:29:23,520
brought him over, started doing 
the BSc, the legging compression

599
00:29:23,520 --> 00:29:24,840
garments. 
Wow. 

600
00:29:24,840 --> 00:29:27,840
And he's been there ever since. 
But I've seen him out in the in 

601
00:29:27,840 --> 00:29:29,760
the forest lately. 
He's been back on his mountain 

602
00:29:29,760 --> 00:29:32,520
bike trying to get fit. 
And I know both of them go off 

603
00:29:32,520 --> 00:29:34,600
and do activities. 
Well, I love that, you know, get

604
00:29:34,600 --> 00:29:35,960
themselves fit so. 
Good on you Greg. 

605
00:29:35,960 --> 00:29:38,200
That's his goal for 2025 years 
to start so well. 

606
00:29:38,200 --> 00:29:39,080
Done. 
Yep, awesome. 

607
00:29:39,720 --> 00:29:41,760
And then the last one we'll, 
we'll give a quick shout out to 

608
00:29:41,760 --> 00:29:43,120
and there was lots that came 
through. 

609
00:29:43,120 --> 00:29:44,720
So good on on everybody who's 
getting out there. 

610
00:29:44,720 --> 00:29:46,680
And for those of you who kept 
your running resolutions quiet, 

611
00:29:46,680 --> 00:29:50,560
shout out to you as well. 
But Reedy, who friend of friend 

612
00:29:50,560 --> 00:29:53,920
of the pod he has, he's running 
resolution for 2025. 

613
00:29:54,240 --> 00:29:58,440
He's qualified for Boston and he
is shooting for a sub three hour

614
00:29:58,440 --> 00:30:00,120
at Boston, which will be a good 
run. 

615
00:30:00,440 --> 00:30:02,200
But he's also, and this is 
exciting. 

616
00:30:02,200 --> 00:30:06,680
He is on board to pace the 320 
bus for the London Marathon 

617
00:30:07,320 --> 00:30:08,800
which will be an amazing 
experience. 

618
00:30:08,800 --> 00:30:12,440
When you say. 
So the 320 bus when if you hear 

619
00:30:12,440 --> 00:30:14,680
ever hear someone talk about a 
bus pacing wise, they're talking

620
00:30:14,680 --> 00:30:17,640
about the the pacemaker for. 
Wearing the balloon the. 

621
00:30:17,640 --> 00:30:19,720
People with the balloon on the 
Goldie, they run with the 

622
00:30:19,720 --> 00:30:22,440
balloons or a flag or something 
that's essentially like a tour 

623
00:30:22,440 --> 00:30:24,800
leader with a big umbrella. 
Yep, but so he's going to be 

624
00:30:24,800 --> 00:30:28,680
pacing the 320 bus at the 320 
pace group at London Marathon, 

625
00:30:29,200 --> 00:30:32,880
which is awesome, really 
perfectly capable of running 

626
00:30:32,880 --> 00:30:34,520
A320 marathon. 
But there's that. 

627
00:30:34,520 --> 00:30:36,880
Have you ever paced for any 
race? 

628
00:30:36,880 --> 00:30:38,440
I know you haven't run 
marathons, but have you ever 

629
00:30:38,440 --> 00:30:41,320
paced anything like? 
That not really bit of bit of 

630
00:30:41,800 --> 00:30:44,680
feel that back in when in the 
earlier days of the Suns I used 

631
00:30:44,680 --> 00:30:48,840
to paste one or two of their pre
season 2K time trials. 

632
00:30:48,840 --> 00:30:50,800
That's about it. 
But for something like that, 

633
00:30:50,800 --> 00:30:54,760
that that as a resolution for 
Reedy is is there's comes a bit 

634
00:30:54,760 --> 00:30:56,280
of pressure with that. 
Because pressure. 

635
00:30:56,280 --> 00:30:58,600
There's a lot. 20 minutes slower
than he's PB too. 

636
00:30:58,600 --> 00:31:02,880
And for the a lot of people, 
since you're going to be relying

637
00:31:02,880 --> 00:31:07,840
on ready at that race to get 
them to their goal. 

638
00:31:07,920 --> 00:31:10,480
And ready can talk, you know, so
you better you know if you're 

639
00:31:10,480 --> 00:31:13,200
running next to him. 
But now now talking about ready 

640
00:31:13,320 --> 00:31:17,320
yourself, obviously good mates 
you sub three. 

641
00:31:17,320 --> 00:31:19,520
I'm just saying sub three hour 
goal here at Boston. 

642
00:31:19,600 --> 00:31:21,720
Yeah, there's a bit of 
competition. 

643
00:31:21,720 --> 00:31:24,600
You're with your. 
No, he is no. 

644
00:31:24,640 --> 00:31:29,600
Solution at three hours could 
could it be a ready a ready 

645
00:31:29,600 --> 00:31:33,800
versus Liam Flanagan run off? 
That's insulting to ready 

646
00:31:34,000 --> 00:31:38,360
because he's he's sorry he's 
he's run under 3 hours multiple 

647
00:31:38,440 --> 00:31:41,240
Times Now and he's we're in 
different categories. 

648
00:31:41,240 --> 00:31:44,640
But no, look, if hey, if you 
know, we'll lay it down and he's

649
00:31:44,640 --> 00:31:47,360
hoping ready blows up at Boston 
Marathon and doesn't get his 

650
00:31:47,360 --> 00:31:49,920
target And I I get minor goal. 
There you go anyway, alright. 

651
00:31:49,960 --> 00:31:51,480
So what have you been up to Liam
this week? 

652
00:31:51,480 --> 00:31:53,120
I know I want to know 
personally. 

653
00:31:53,240 --> 00:31:57,080
I want to know obviously 
starting the new job at Triple M

654
00:31:57,080 --> 00:31:58,960
on here on the Gold Coast. 
When's? 

655
00:31:58,960 --> 00:32:02,360
The start, the 13th first of 
first day on air with the new 

656
00:32:02,360 --> 00:32:04,920
crew spotter and Lisa, we are on
air 2 weeks. 

657
00:32:04,920 --> 00:32:07,680
The 13th Monday, 2 weeks. 
Yeah, 13th of January, 1st day. 

658
00:32:07,880 --> 00:32:10,240
Yep. 
So does that coincide with why 

659
00:32:10,240 --> 00:32:13,280
the 13th start? 
Does that coincide with school? 

660
00:32:13,280 --> 00:32:14,640
Doesn't. 
Go back on the school won't be 

661
00:32:14,640 --> 00:32:17,280
back. 
Is that just a rating start 

662
00:32:17,280 --> 00:32:19,920
period or? 
You're asking questions I should

663
00:32:19,920 --> 00:32:21,520
know the answer to, but I don't.
No. 

664
00:32:21,560 --> 00:32:23,440
Look, ultimately we. 
The. 

665
00:32:25,200 --> 00:32:30,280
In in layman's terms, the radio 
ratings periods are different 

666
00:32:30,280 --> 00:32:31,520
depending on what markets you're
in. 

667
00:32:31,760 --> 00:32:36,160
Basically, we it's time to get 
back on air. 

668
00:32:36,160 --> 00:32:39,920
The year has begun. 
We are people are back to work, 

669
00:32:39,920 --> 00:32:42,480
people are back into their 
morning routine and it's time 

670
00:32:42,480 --> 00:32:45,800
for us to to get get on air and,
and start talking to the people 

671
00:32:45,800 --> 00:32:47,960
of the Gold Coast with this new 
radio show. 

672
00:32:48,160 --> 00:32:49,680
It's interesting. 
I was talking to someone about 

673
00:32:49,680 --> 00:32:51,960
it the other day. 
I've got a similar feeling. 

674
00:32:51,960 --> 00:32:55,440
In fact, shout out to King of 
the Coast, Luke Bradnam. 

675
00:32:55,560 --> 00:32:58,200
Yep, Channel 9's Luke Bradnam. 
I played golf with him the other

676
00:32:58,200 --> 00:33:01,400
day. 
We're at Royal Pines. 

677
00:33:01,480 --> 00:33:03,440
Oh, nice. 
And actually here's a little 

678
00:33:03,440 --> 00:33:07,680
Segway. 
Luke is, I think Luke's about 52

679
00:33:07,680 --> 00:33:09,240
now. 
He's in great shape for a 52 

680
00:33:09,240 --> 00:33:12,120
year old. 
And he talked to me as we were 

681
00:33:12,120 --> 00:33:13,520
playing golf. 
And I'm sure he won't mind me 

682
00:33:13,520 --> 00:33:15,600
sharing this story because he's 
talked about it openly before. 

683
00:33:15,600 --> 00:33:20,680
But he credits endurance sport 
with where he is now in life. 

684
00:33:20,960 --> 00:33:24,320
He he, he found it late. 
He's now, I think he's aiming to

685
00:33:24,320 --> 00:33:26,360
the Gold Coast Marathon, which 
he's going to compete in this 

686
00:33:26,360 --> 00:33:28,760
year, will be his 25th marathon 
ever. 

687
00:33:28,880 --> 00:33:31,600
OK, I didn't realise that. 
He's done 2 Iron Man's. 

688
00:33:31,600 --> 00:33:37,960
He's he's A and he's a huge 
advocate for endurance sport and

689
00:33:37,960 --> 00:33:40,840
he's made a he's making a 
commitment to get back. 

690
00:33:40,840 --> 00:33:42,920
He's been out of it for a little
while, but he wants to get back 

691
00:33:42,920 --> 00:33:44,640
into it and run the Goldie 
marathon this year. 

692
00:33:44,920 --> 00:33:49,160
And his coach or the fella that 
kind of was coaching him when he

693
00:33:49,160 --> 00:33:52,040
was doing the iron Man's and 
stuff is a bloke called, I think

694
00:33:52,040 --> 00:33:55,520
his name was Greg who, and 
apologies Greg for not knowing 

695
00:33:55,520 --> 00:33:58,480
your full name. 
But the other day messaged Luke 

696
00:33:58,480 --> 00:34:00,360
and said, mate, give this a 
listen. 

697
00:34:00,680 --> 00:34:04,280
I think you'll find it useful 
and and informative. 

698
00:34:04,960 --> 00:34:07,960
And it was this podcast and Luke
was literally wrote back to him 

699
00:34:07,960 --> 00:34:11,719
and said, I'm driving to Royal 
Pines to play golf with Liam 

700
00:34:11,719 --> 00:34:13,600
this afternoon. 
But no, I was talking to Luke 

701
00:34:13,600 --> 00:34:19,239
about the new show because and I
described it as to to pivot it 

702
00:34:19,239 --> 00:34:24,320
back to running, the feeling I 
had before the half marathon 

703
00:34:24,320 --> 00:34:26,199
down in Adelaide. 
And I talked to you about this, 

704
00:34:26,199 --> 00:34:29,600
that as I drove down to that, I 
was shooting for a sub 90. 

705
00:34:30,560 --> 00:34:32,639
I wasn't nervous about running 
the distance. 

706
00:34:32,639 --> 00:34:35,159
I was nervous about running the 
distance at that pace. 

707
00:34:35,440 --> 00:34:37,480
But it was an excited 
nervousness. 

708
00:34:37,840 --> 00:34:42,199
And it was when I finished and I
achieved it, it was amazing. 

709
00:34:42,600 --> 00:34:44,639
I've got a very similar feeling 
about this show. 

710
00:34:44,760 --> 00:34:50,880
I'm really excited because I 
know what an amazing opportunity

711
00:34:50,880 --> 00:34:52,520
is. 
And I think we've got all the 

712
00:34:52,520 --> 00:34:55,960
tools we need to succeed. 
And I'm nervous because it's 

713
00:34:55,960 --> 00:34:58,560
going to be something new. 
I've never done breakfast radio 

714
00:34:58,560 --> 00:35:01,000
before. 
I've filled in in patches, but 

715
00:35:01,000 --> 00:35:04,760
I've never done a long stint. 
Yes, you know, and I see this as

716
00:35:04,760 --> 00:35:06,600
being a 5-10 year job for me 
now. 

717
00:35:06,600 --> 00:35:10,560
So I'm really excited. 
I'm nervous but I just can't 

718
00:35:10,560 --> 00:35:12,760
wait and. 
What I I saw her on Instagram. 

719
00:35:12,760 --> 00:35:13,960
What are they? 
What's the show going? 

720
00:35:14,080 --> 00:35:16,600
To be called Triple M Gold 
Breakfast, Leisel Jones, Liam 

721
00:35:16,600 --> 00:35:18,880
and Spider. 
Well, that's a mouthful. 

722
00:35:18,880 --> 00:35:20,600
That's pretty. 
That's simpler than we name 

723
00:35:20,600 --> 00:35:22,200
this, isn't it? 
We like going back. 

724
00:35:22,200 --> 00:35:26,200
You just policeless. 
And Liam, yeah, yeah, yeah. 

725
00:35:26,200 --> 00:35:29,640
So no on the from the 13th. 
So if you're if you're Gold 

726
00:35:29,640 --> 00:35:33,480
Coast based, 92.5 triple M gold 
will be on air from the 13th. 

727
00:35:33,480 --> 00:35:35,720
5:00 AM. 
Yep, and I'll and I'll 

728
00:35:35,720 --> 00:35:37,800
officially be switching into pro
hours as a runner. 

729
00:35:38,000 --> 00:35:42,200
Well I'm I'm expecting so my 
school, my school run up to 

730
00:35:42,200 --> 00:35:45,640
Southport is generally around 
7:30 till 8. 

731
00:35:45,640 --> 00:35:47,560
Yep. 
So I'm expecting a good segment 

732
00:35:47,720 --> 00:35:49,160
to listen to. 
That's peak audience. 

733
00:35:49,160 --> 00:35:50,760
So I'm Courtney. 
That's peak audience. 

734
00:35:50,760 --> 00:35:52,120
OK. 
Most people in cars around there

735
00:35:52,120 --> 00:35:53,760
doing that school drop off. 
So you'll be getting good. 

736
00:35:53,760 --> 00:35:56,280
State I'm open to consult over 
here if you ever need. 

737
00:35:56,280 --> 00:35:57,880
I don't. 
I only charge by the. 

738
00:35:57,880 --> 00:36:00,680
Minute you're genuinely you're 
you and I have had conversations

739
00:36:00,680 --> 00:36:03,880
though your your insights to 
this area are genuinely helpful.

740
00:36:03,880 --> 00:36:06,480
You talk about, you know, the 
the Gold Coast better than mice 

741
00:36:06,480 --> 00:36:08,680
because it's where you've been 
born and raised, and you spent 

742
00:36:08,680 --> 00:36:10,880
not born but raised. 
We're raised here, but you spend

743
00:36:10,880 --> 00:36:12,160
a lot of time running around 
here. 

744
00:36:12,160 --> 00:36:14,920
You know where the high traffic 
points are genuinely useful 

745
00:36:14,920 --> 00:36:17,200
inside. 
Maybe, maybe I can do your 

746
00:36:17,200 --> 00:36:19,400
traffic. 
Maybe I can get a job as the 

747
00:36:19,400 --> 00:36:20,440
traffic. 
There we go. 

748
00:36:20,680 --> 00:36:23,160
I'll tell you what, it would be 
a negative traffic report every 

749
00:36:23,160 --> 00:36:25,040
morning at the moment you. 
Can give us the trail report? 

750
00:36:25,120 --> 00:36:26,280
Trail Report. 
There you go. 

751
00:36:27,160 --> 00:36:28,880
How's your how's your running 
week gone? 

752
00:36:29,640 --> 00:36:32,200
Huge. 
So much going on. 

753
00:36:33,080 --> 00:36:34,600
There's so much going on this 
week. 

754
00:36:35,560 --> 00:36:37,240
It's just that time of the year 
where everyone's around. 

755
00:36:37,240 --> 00:36:38,480
I think I said this last 
episode. 

756
00:36:38,480 --> 00:36:41,000
So New Year's Eve. 
Yeah. 

757
00:36:41,000 --> 00:36:42,200
New Year's Eve. 
Morning. 

758
00:36:42,600 --> 00:36:43,840
Does it make sense? 
Yep. 

759
00:36:43,840 --> 00:36:45,600
So on the new. 
Year's Eve. 

760
00:36:45,920 --> 00:36:49,640
Yep, we go. 
It's not in the we Gold Coast 

761
00:36:49,640 --> 00:36:52,760
runco. 
So Jacko Stolo, who runs the 

762
00:36:52,760 --> 00:36:57,640
more, I suppose, amhr age Group,
A kind of group of Gold Coast 

763
00:36:57,640 --> 00:37:00,040
runco. 
They bring everyone together for

764
00:37:00,040 --> 00:37:04,360
the one morning each year and 
they do 25, four hundreds. 

765
00:37:04,360 --> 00:37:09,040
How was it? 
It was hot, it was hot, it was 

766
00:37:09,040 --> 00:37:10,960
hard. 
It was everything he expected. 

767
00:37:11,280 --> 00:37:13,920
I've got a question for you 
though, Liam, because I you got 

768
00:37:13,920 --> 00:37:19,120
an invite to this and you, you 
made an excuse. 

769
00:37:19,200 --> 00:37:21,000
Yeah. 
I won't say the excuse, but you 

770
00:37:21,000 --> 00:37:25,600
made an excuse and then I seen 
you go and you've gone and taken

771
00:37:25,600 --> 00:37:27,400
a better invite down at the 
alley. 

772
00:37:27,600 --> 00:37:30,880
No, so no, no, no, no, yes, no, 
no, no, no. 

773
00:37:30,880 --> 00:37:32,040
You're getting your days mixed 
up. 

774
00:37:32,040 --> 00:37:33,040
Oh, OK. 
No, no, no. 

775
00:37:33,080 --> 00:37:36,320
We. 
It was that you're. 

776
00:37:36,960 --> 00:37:41,240
I messaged you the morning of 
this 25400 session and I really.

777
00:37:41,360 --> 00:37:43,400
And I woke up and I really 
wanted to be there. 

778
00:37:44,400 --> 00:37:49,400
I messaged you because I felt so
a bit of a hotspot, a sore spot 

779
00:37:49,400 --> 00:37:54,960
in my soleus, my calf the day 
prior when I was doing a bit of 

780
00:37:54,960 --> 00:37:57,160
running around. 
And I thought, oh, that's the 

781
00:37:57,160 --> 00:37:58,720
spot. 
And that is the injury that kept

782
00:37:58,720 --> 00:38:00,480
me out of the Golden Marathon 
two years ago. 

783
00:38:00,880 --> 00:38:05,280
I've had some trouble with that.
And I woke up and I had a little

784
00:38:05,280 --> 00:38:08,280
bit of a flex of the toes and a 
little bit of a, you know, jump 

785
00:38:08,280 --> 00:38:11,160
around. 
And that hotspot was still 

786
00:38:11,160 --> 00:38:14,120
there. 
And I made the very mature 

787
00:38:14,120 --> 00:38:18,240
decision to message you and say,
hey, calf's not good. 

788
00:38:18,520 --> 00:38:19,960
I'm I'm. 
I know you're. 

789
00:38:20,080 --> 00:38:21,320
I know you're joking. 
I'm joking. 

790
00:38:21,360 --> 00:38:23,360
It's the it's the right decision
100%. 

791
00:38:23,360 --> 00:38:26,640
But I did think I then saw you 
at the alley doing a surfing 

792
00:38:26,640 --> 00:38:29,800
session with the cool you. 
You're like, yeah, yeah. 

793
00:38:30,280 --> 00:38:32,440
It's one of those like times 
when you get a better invite and

794
00:38:32,440 --> 00:38:33,680
you're like, are am I going to 
make an? 

795
00:38:33,680 --> 00:38:37,560
Excuse to promise you I did not.
I was I stayed very much in bed 

796
00:38:37,560 --> 00:38:41,160
and I I looked after the leg. 
But so I was very disappointed 

797
00:38:41,160 --> 00:38:43,360
because the IT looked like a 
really fun session. 

798
00:38:43,920 --> 00:38:45,360
It was, it was good we got 
about. 

799
00:38:46,360 --> 00:38:50,840
Well, look, I took an Esky down 
with 70 plus Red Bulls in it. 

800
00:38:50,880 --> 00:38:52,280
Yeah, and I came back with 
seven. 

801
00:38:52,280 --> 00:38:53,880
There you go. 
Lots of friends have more. 

802
00:38:53,880 --> 00:38:55,360
Lots of friends. 
Very popular. 

803
00:38:55,360 --> 00:38:56,920
Very popular that morning. 
But no, it was. 

804
00:38:57,160 --> 00:38:59,680
It's great. 
The thing is, we gave, you know,

805
00:38:59,920 --> 00:39:02,920
Matt Hauser. 
So one of the best triathletes 

806
00:39:02,920 --> 00:39:06,200
in the country right now. 
At the last Olympics, so you've 

807
00:39:06,200 --> 00:39:09,560
got Olympians and you've got 
like Jacko's elite squad who you

808
00:39:09,560 --> 00:39:13,000
know, Tim Vincent and guys like 
that who are top ten marathon 

809
00:39:13,000 --> 00:39:14,040
runners in the country at the 
moment. 

810
00:39:14,040 --> 00:39:16,040
So you've got all that kind of 
eliteness there. 

811
00:39:16,040 --> 00:39:18,280
Then you've got the amateur 
group running along as well. 

812
00:39:18,280 --> 00:39:21,760
Store though that we see down at
the Spit most Tuesdays. 

813
00:39:22,400 --> 00:39:25,080
A couple of footy guys like 
Lucky Weller turned up and a few

814
00:39:25,080 --> 00:39:27,440
of us like mate it's just an all
in and everyone's having a good 

815
00:39:27,440 --> 00:39:29,080
time. 
We do it on a 2 minute cycle so 

816
00:39:29,080 --> 00:39:30,600
it's not easy. 
So where were you running? 

817
00:39:31,440 --> 00:39:37,680
I was generally probably 20 to 
30 metres behind. 

818
00:39:37,960 --> 00:39:40,960
The front guys. 
Just looking after myself a 

819
00:39:40,960 --> 00:39:42,080
little bit. 
But it, it was hot. 

820
00:39:42,360 --> 00:39:45,440
But what this did get me 
thinking about was because we 

821
00:39:45,440 --> 00:39:48,720
had the variance of everyone 
there and I was 30 metres off 

822
00:39:48,720 --> 00:39:51,400
the back going, you know, I want
to be up there. 

823
00:39:51,440 --> 00:39:53,080
Yeah. 
You know, I want to be running 

824
00:39:53,080 --> 00:39:56,640
up with the guys, you know, and 
it got me thinking who about 

825
00:39:56,640 --> 00:40:00,240
people I'd trained with in the 
past and kind of who were the 

826
00:40:00,240 --> 00:40:03,320
hardest, hardest trainers that 
I've come across. 

827
00:40:03,760 --> 00:40:06,600
Yeah, because in triathlon, the 
unique, when I was training 

828
00:40:06,600 --> 00:40:08,760
around the Olympic Games in 
triathlon, the uniqueness of 

829
00:40:08,760 --> 00:40:10,760
that is you're swimming, biking,
running, so you're getting to 

830
00:40:10,760 --> 00:40:12,440
mix in a lot of different 
sports. 

831
00:40:14,400 --> 00:40:17,920
So the three guys that I reckon 
I've been exposed to, which were

832
00:40:17,920 --> 00:40:21,880
the hardest, and it's no 
coincidence that then their 

833
00:40:21,880 --> 00:40:26,840
results, they got the results 
because of their training, 

834
00:40:27,040 --> 00:40:28,560
right? 
The first guy I'm going to say 

835
00:40:28,800 --> 00:40:33,400
is Kenny Wallace. 
So Kenny Wallace, gold medal, 

836
00:40:33,400 --> 00:40:37,040
Olympic gold medalist in the K, 
I'm gonna say 1000. 

837
00:40:37,040 --> 00:40:38,320
I'm pretty sure it's 1000. 
Yeah. 

838
00:40:39,520 --> 00:40:43,040
Now Kenny I never could paddle 
with because I can't sit in AK1 

839
00:40:43,040 --> 00:40:45,960
to say myself, right? 
I can paddle an intermediate 

840
00:40:45,960 --> 00:40:48,840
boat all right, but I'd fall out
of AK1 and into the shark 

841
00:40:48,840 --> 00:40:50,720
infested canal, so that's not a 
good idea. 

842
00:40:51,560 --> 00:40:54,800
Kenny I, I never saw him in his 
actual training environment in 

843
00:40:54,800 --> 00:40:58,520
the kayak, but what I did get to
do is 1 I had a chance to race 

844
00:40:58,520 --> 00:41:01,400
across Tasmania in an adventure 
race and it was the Mark Webber 

845
00:41:01,400 --> 00:41:04,680
adventure race with Kenny. 
So we got put together as a 

846
00:41:04,680 --> 00:41:08,000
team. 
He'd never run more than 10 

847
00:41:08,000 --> 00:41:10,560
kilometres in one go in his 
life. 

848
00:41:11,440 --> 00:41:15,200
He, I mean, he'd ridden some 
bikes, but we literally just 

849
00:41:15,200 --> 00:41:17,840
went and got a mountain bike for
him, you know, the week before 

850
00:41:17,840 --> 00:41:19,600
this race. 
For people who don't know Ken 

851
00:41:19,600 --> 00:41:22,560
Wallace, he looks like an upside
down triangle, like he's got 

852
00:41:22,560 --> 00:41:25,160
shoulders that just do that. 
He's a big fella. 

853
00:41:25,160 --> 00:41:27,880
Big guy, I mean, so I'm not 
surprised he'd never run more 

854
00:41:27,880 --> 00:41:29,320
than 10 cars because he's a big 
unit. 

855
00:41:29,680 --> 00:41:32,000
I took him. 
So we went down to race this 

856
00:41:32,000 --> 00:41:35,720
five day adventure race. 
You know, each day we're doing, 

857
00:41:35,720 --> 00:41:37,240
we're out there for 8 hours or 
so. 

858
00:41:37,240 --> 00:41:40,720
So long endurances and one 
particular, and he was just an 

859
00:41:40,720 --> 00:41:43,720
animal. 
Never go, never, never whinge, 

860
00:41:43,720 --> 00:41:46,560
never gave up. 
I was dragging him around on a 

861
00:41:46,560 --> 00:41:49,760
bungee cord half the time. 
But there's this one particular 

862
00:41:49,760 --> 00:41:51,760
day I remember we went up, we 
had to climb up. 

863
00:41:51,760 --> 00:41:55,640
We're in Cradle Mountain around 
that area, and we've ridden up 

864
00:41:55,640 --> 00:41:57,600
this climb and it's probably a 
good hour. 

865
00:41:58,000 --> 00:42:00,960
And he's at the front of the 
pack with all these like, elites

866
00:42:00,960 --> 00:42:03,320
just giving it some talking, you
know? 

867
00:42:03,520 --> 00:42:05,480
And then it was a 16K trail 
loop. 

868
00:42:05,640 --> 00:42:08,600
So he's never run 16K. 
Yeah, I've got him on the 

869
00:42:08,600 --> 00:42:10,920
bungee, and I'm running him hard
because we're, like, trying to 

870
00:42:10,920 --> 00:42:12,640
still keep up and we're doing 
all right. 

871
00:42:13,680 --> 00:42:17,960
At one stage he tripped while he
was on the bungee and just went 

872
00:42:17,960 --> 00:42:20,320
flat down on his thing. 
And when I rolled him over, 

873
00:42:20,320 --> 00:42:22,480
there was a little stick out of 
the ground. 

874
00:42:22,480 --> 00:42:25,040
So they'd gone through with them
like a machete, cutting the 

875
00:42:25,040 --> 00:42:27,800
trees on the side of the path. 
But as they've cut them, they've

876
00:42:27,800 --> 00:42:30,720
left them steeped up. 
I thought I'd kill Kenny. 

877
00:42:32,400 --> 00:42:33,560
I know. 
I'm not joking. 

878
00:42:33,600 --> 00:42:35,840
I was waiting to see the blood 
and kill Kenny. 

879
00:42:35,840 --> 00:42:38,080
It's not funny, but. 
Well, it was. 

880
00:42:38,080 --> 00:42:41,480
You know the bit, you know the 
famous line from South Park is, 

881
00:42:41,480 --> 00:42:44,320
Oh my God, they killed Kenny. 
So that's just what jumped in my

882
00:42:44,320 --> 00:42:44,720
end. 
There. 

883
00:42:44,720 --> 00:42:46,680
Well, yeah, Yeah. 
I thought I'd kill Kenny. 

884
00:42:46,680 --> 00:42:49,480
Anyway, he got up, didn't miss a
beat. 

885
00:42:49,560 --> 00:42:51,440
You know, once we worked out it 
hadn't gone through. 

886
00:42:51,440 --> 00:42:54,520
He was gone through his guard. 
He got up and, you know, on we 

887
00:42:54,520 --> 00:42:55,840
went. 
He was just. 

888
00:42:56,720 --> 00:42:59,440
And he'd been at it, you know. 
Well, you talk about sport and 

889
00:42:59,440 --> 00:43:01,160
how long he'd been at it. 
He'd been a surf loss. 

890
00:43:01,160 --> 00:43:02,440
He just grinded for years. 
So he. 

891
00:43:02,440 --> 00:43:03,760
That's number. 
One OK Kenny Wallace. 

892
00:43:03,760 --> 00:43:06,880
Kenny Wallace, welcome. #2 this 
is good by the way, and these 

893
00:43:07,040 --> 00:43:10,600
people I've trained with like 
this, it's a little tough man 

894
00:43:10,600 --> 00:43:12,160
party, more tough woman party. 
Yep, Yep. 

895
00:43:12,160 --> 00:43:16,000
We don't know yet. 
Well, mostly it was men I got to

896
00:43:16,000 --> 00:43:18,440
train with. 
So apologies to the ladies on 

897
00:43:18,440 --> 00:43:19,760
this one. 
There will be 3 guys. 

898
00:43:21,600 --> 00:43:26,480
Michael Shelley So Mike went on 
to win the Commonwealth. 

899
00:43:26,480 --> 00:43:28,360
Games Games Gold medalist in the
marathon. 

900
00:43:28,680 --> 00:43:31,560
Mike did all his training on his
own pretty much in when he got 

901
00:43:31,560 --> 00:43:34,640
into his marathon days. 
Obviously hard training, long 

902
00:43:34,640 --> 00:43:36,760
training, did most of it on the 
Gold Coast hot. 

903
00:43:37,360 --> 00:43:39,880
I'd been running through Narang 
with him and look, I could never

904
00:43:39,880 --> 00:43:41,360
keep up with Mike for the whole 
time. 

905
00:43:41,360 --> 00:43:43,320
I was always like, hang on as 
long as you can. 

906
00:43:43,400 --> 00:43:48,120
But I was, I, I believe I was at
least company for him on a lot 

907
00:43:48,120 --> 00:43:50,000
of his longer stuff. 
And it worked for me as well. 

908
00:43:50,760 --> 00:43:53,120
I'd seen him in the ring, like 
most weeks he'd just be 

909
00:43:53,120 --> 00:43:55,160
barrelling me. 
And then on a bad day, he'd be 

910
00:43:55,160 --> 00:43:58,200
chucking up in the trails and 
he'd just keep going. 

911
00:43:58,320 --> 00:44:00,680
Like just keep going. 
He was just, he just, he was 

912
00:44:00,680 --> 00:44:03,760
relentless on the particulars. 
It's so much. 

913
00:44:03,760 --> 00:44:06,520
So I was telling someone else 
this the other day when we'd 

914
00:44:06,600 --> 00:44:09,880
finished, like we'd run out, say
if we were going to do a 28K run

915
00:44:09,880 --> 00:44:13,640
in the forest through the hills,
we'd get to the turn and I'd 

916
00:44:13,640 --> 00:44:16,600
always need a piece. 
I'd always need to go to the 

917
00:44:16,600 --> 00:44:19,920
toilet. 
I had to time my toilet stop 

918
00:44:20,000 --> 00:44:22,400
before the turn because Mike 
wouldn't stop. 

919
00:44:22,400 --> 00:44:27,800
That's probably why. 
No compromises. 

920
00:44:27,800 --> 00:44:30,840
No compromises, right? 
And he and it finally paid off. 

921
00:44:30,880 --> 00:44:33,200
No compromises. 
He was just an animal. 

922
00:44:33,200 --> 00:44:37,080
That is number 2. 
OK, And then #3 which I'd never 

923
00:44:37,080 --> 00:44:38,960
got to try. 
I grew up with Grant Hackett in 

924
00:44:38,960 --> 00:44:42,520
the pool, never got really to 
like when he was obviously at 

925
00:44:42,520 --> 00:44:44,920
his peak in the pool. 
I never was training with him, 

926
00:44:44,920 --> 00:44:48,000
but I'd be training a few lanes 
over at Dennis Cottrill squad 

927
00:44:48,520 --> 00:44:54,080
and he was relentless as well. 
The sessions and what they were 

928
00:44:54,080 --> 00:44:59,640
pumping out in that time, like 
post Kieran Perkins era, pre the

929
00:44:59,640 --> 00:45:02,320
New age of Suits era and all of 
that, you know, like, and the 

930
00:45:02,320 --> 00:45:06,480
benchmark was kind of like to 
swim a one minute 100 in 

931
00:45:06,480 --> 00:45:09,320
repetition because you know, 
that would obviously break the 

932
00:45:09,320 --> 00:45:13,320
5th if you could do, you know, 
21 hundreds on a cycle and under

933
00:45:13,320 --> 00:45:16,720
one minute that would set you up
to swing under 15 minutes in 

934
00:45:16,880 --> 00:45:20,120
1500. 
And he has just watched him just

935
00:45:20,120 --> 00:45:21,640
do it. 
And he was in the pool for 

936
00:45:21,640 --> 00:45:23,280
years. 
We started, you know, like his 

937
00:45:23,320 --> 00:45:26,480
eight year olds down there and, 
you know, he obviously went on 

938
00:45:26,480 --> 00:45:28,960
to create great things, but he 
was the third guy. 

939
00:45:28,960 --> 00:45:30,960
Like I didn't, yeah, didn't get 
to. 

940
00:45:30,960 --> 00:45:33,120
I was never quick enough to 
actually be in lane. 

941
00:45:33,120 --> 00:45:35,680
One would be every so often 
Dennis would let me like jump in

942
00:45:35,680 --> 00:45:38,840
the back of the four hundreds 
and that, but it was mainly just

943
00:45:38,840 --> 00:45:40,680
watching them. 
Yeah, There you go, 3. 

944
00:45:40,800 --> 00:45:44,400
Guys, I like, I could sit here 
and listen, you talk about these

945
00:45:44,400 --> 00:45:49,200
guys for days because you know 
when I go running with you and I

946
00:45:49,200 --> 00:45:51,320
talk to people about the fact 
that I go for trial runs with 

947
00:45:51,320 --> 00:45:54,080
Courtney Atkinson and you very 
patiently wait for me. 

948
00:45:54,080 --> 00:45:57,880
You know you don't have the 
Michael Shelley attitude towards

949
00:45:57,880 --> 00:45:59,520
our runs otherwise I'd be 
stuffed. 

950
00:45:59,840 --> 00:46:04,240
But I love hearing about and you
just mentioned 3 blogs that all 

951
00:46:04,360 --> 00:46:05,720
achieved. 
I achieved. 

952
00:46:06,200 --> 00:46:11,600
That's why success, but it's 
that attitude towards training. 

953
00:46:11,880 --> 00:46:13,800
See, I'm too compassionate mate.
They'll wait up for you. 

954
00:46:13,800 --> 00:46:15,480
And this is the reason I never 
won gold. 

955
00:46:17,280 --> 00:46:20,880
I am not taking responsibility 
for your performances in Beijing

956
00:46:20,880 --> 00:46:22,600
and London, mate. 
I didn't know you then. 

957
00:46:22,640 --> 00:46:26,440
Yeah, true, true. 
It's that it was interesting 

958
00:46:26,440 --> 00:46:29,400
because as I was, I was talking,
I was going for a run this 

959
00:46:29,400 --> 00:46:33,080
morning and I was thinking about
resolutions and the resolutions 

960
00:46:33,080 --> 00:46:38,200
that some people had sent us 
through and the idea of, of goal

961
00:46:38,200 --> 00:46:43,600
setting and how this time of 
year for your average person, 

962
00:46:43,600 --> 00:46:46,920
your average plotter is a time 
where they, they make a 

963
00:46:46,920 --> 00:46:50,880
resolution and they say, Yep, my
goal is to run X time or this 

964
00:46:50,880 --> 00:46:53,440
distance or just start and all 
that sort of stuff. 

965
00:46:53,920 --> 00:46:57,040
But for your elite athletes and 
I, I mean, you've talked about 

966
00:46:57,040 --> 00:47:00,200
three of the best there. 
But for you at this time of 

967
00:47:00,200 --> 00:47:05,120
year, how did, how did you set 
up your year? 

968
00:47:05,120 --> 00:47:08,040
Or how did you, when did you set
up your year with your coaches 

969
00:47:08,040 --> 00:47:11,480
or in your own mind? 
When did you actually lay out 

970
00:47:12,040 --> 00:47:16,040
your goals and objectives? 
Was it? 

971
00:47:16,120 --> 00:47:18,360
Was it on a calendar you set up?
How did you do it? 

972
00:47:18,720 --> 00:47:21,000
It'd always be on a seasonal 
setup. 

973
00:47:21,000 --> 00:47:25,280
So generally your last like 
let's just say your a race of 

974
00:47:25,280 --> 00:47:27,560
the year was a world 
championship or an Olympics or 

975
00:47:27,560 --> 00:47:31,440
whatever it would be. 
And then you'd take a period of 

976
00:47:31,440 --> 00:47:36,000
rest and then you'd set up your 
next season off the back of 

977
00:47:36,000 --> 00:47:37,440
that. 
And you'd always have in your 

978
00:47:37,440 --> 00:47:41,920
mind, I suppose, progression or 
periodization over like Four 

979
00:47:41,920 --> 00:47:43,760
Seasons. 
Like you've got an end goal more

980
00:47:43,760 --> 00:47:45,880
than just that season. 
But you'd kind of like pick off 

981
00:47:45,880 --> 00:47:48,160
what the main race, what the, 
what's the first main race of 

982
00:47:48,160 --> 00:47:50,160
the year and what kind of 
condition you want to be in and 

983
00:47:50,160 --> 00:47:52,320
for that. 
And then what's your a race of 

984
00:47:52,320 --> 00:47:54,040
the year? 
And then work backwards from 

985
00:47:54,040 --> 00:47:57,840
that, obviously, to build a base
and how long you can build that 

986
00:47:57,840 --> 00:47:59,400
base. 
And the longer you could go and 

987
00:47:59,400 --> 00:48:01,800
build that aerobic base, the 
better the season would be. 

988
00:48:02,640 --> 00:48:04,120
So that was always the juggling 
act. 

989
00:48:04,120 --> 00:48:05,440
But I'll just do it on a 
spreadsheet. 

990
00:48:05,440 --> 00:48:09,320
So especially around, I suppose 
when I got later in my career, 

991
00:48:09,320 --> 00:48:13,320
and I would have, so Sean 
Stevens would be the kind of guy

992
00:48:13,360 --> 00:48:16,800
I would be, I suppose, 
consulting and my mentor and 

993
00:48:16,800 --> 00:48:20,400
that kind of around the physical
nature of the programmes. 

994
00:48:21,880 --> 00:48:25,400
And then we just set it out on 
a, you know, it was never 

995
00:48:25,400 --> 00:48:29,400
gospel, but you had this plan 
and it was a progression plan, 

996
00:48:29,400 --> 00:48:33,920
like each long run would slowly 
progress or whether it was 

997
00:48:33,920 --> 00:48:36,880
progressing in intensity or 
progressing distance. 

998
00:48:37,520 --> 00:48:38,600
And they need to always make 
sure. 

999
00:48:38,600 --> 00:48:43,360
I think the key to laying out 
that season was the rest to the 

1000
00:48:43,360 --> 00:48:45,920
most important part of that 
spreadsheet. 

1001
00:48:46,040 --> 00:48:51,080
Excel spreadsheet that had 52 
weeks on it was which were the 

1002
00:48:51,080 --> 00:48:56,360
down weeks. 
What I'm taking away from that 

1003
00:48:56,360 --> 00:48:59,080
now for all these average 
plotters that have just set out 

1004
00:48:59,080 --> 00:49:02,480
there running resolutions or 
whatever it is, I'm going to do 

1005
00:49:02,480 --> 00:49:04,960
a spreadsheet like there's, I 
think we can all work a 

1006
00:49:04,960 --> 00:49:08,520
spreadsheet to some extent. 
But also the thing I was 

1007
00:49:08,520 --> 00:49:10,280
thinking about this morning, 
because I wanted to ask you 

1008
00:49:10,280 --> 00:49:14,680
about that is this idea of I 
know, and I know some people at 

1009
00:49:14,680 --> 00:49:18,800
my level that I run with at 
times are guilty of going well. 

1010
00:49:18,800 --> 00:49:24,320
If my goal is to run my 5K or 
MY10K or my half marathon at X 

1011
00:49:24,320 --> 00:49:29,080
pace or just achieve it, It's, 
it's very linear. 

1012
00:49:29,080 --> 00:49:32,840
We, we think about these goals 
as being I need to be able to 

1013
00:49:32,840 --> 00:49:36,880
run that pace for this long. 
And at the moment I can only run

1014
00:49:36,880 --> 00:49:41,480
that pace for this long. 
And it's this idea that I can't 

1015
00:49:41,480 --> 00:49:44,160
achieve it. 
Now, how am I ever going to be 

1016
00:49:44,160 --> 00:49:46,400
able to achieve it? 
But it's this idea of almost 

1017
00:49:46,600 --> 00:49:51,720
shelving the goal. 
To well, it's it's cliche, right

1018
00:49:51,720 --> 00:49:54,520
that you have mini. 
It's like these all of these 

1019
00:49:54,520 --> 00:49:59,360
micro mini goals in the process 
that gets you to the end result.

1020
00:49:59,360 --> 00:50:02,080
You don't have to think about, 
as we talk about the process 

1021
00:50:02,080 --> 00:50:04,920
sometimes actually more 
enjoyable than the end result 

1022
00:50:05,400 --> 00:50:09,600
because you're getting all of 
these like wins or losses in 

1023
00:50:09,600 --> 00:50:13,440
each week as you go. 
She's we're drifting very, very 

1024
00:50:13,480 --> 00:50:16,240
close to a are running cliche. 
They're about enjoying the 

1025
00:50:16,240 --> 00:50:18,280
process. 
Well, yeah, interesting point. 

1026
00:50:18,440 --> 00:50:22,320
Well after last week and that 
that we I could be starting to 

1027
00:50:22,320 --> 00:50:26,080
get classed as an influencer so.
Mate, you are an influencer. 

1028
00:50:26,080 --> 00:50:27,040
Suck it up. 
Except that. 

1029
00:50:27,400 --> 00:50:29,760
Hey, let's jump into have you 
got anything else from the week?

1030
00:50:31,120 --> 00:50:32,840
What have I got? 
You've been running, you've been

1031
00:50:32,840 --> 00:50:34,000
running back in the trails a 
bit. 

1032
00:50:34,000 --> 00:50:35,880
You've been running singles. 
I've been running singles. 

1033
00:50:35,880 --> 00:50:40,560
I ran in an hour and a half loop
in the rang and I saw two guys 

1034
00:50:40,560 --> 00:50:43,000
in that whole hour and a half, 
two guys in a mountain boat. 

1035
00:50:43,000 --> 00:50:46,240
As I ran into them, they said, 
Courtney Atkinson, we'll just 

1036
00:50:46,240 --> 00:50:48,600
chat about you. 
We're just saying, just saying 

1037
00:50:49,040 --> 00:50:51,280
we just got spammed with your 
algorithm. 

1038
00:50:51,280 --> 00:50:53,040
Oh, no. 
And I was, no, it was a good 

1039
00:50:53,040 --> 00:50:53,600
one. 
It was a good. 

1040
00:50:53,680 --> 00:50:54,800
It was a good interaction, 
though. 

1041
00:50:55,240 --> 00:50:57,200
Got spammed with a thing where 
we listened. 

1042
00:50:57,360 --> 00:50:59,680
Yeah, they were like good. 
So I was like, I was pretty 

1043
00:50:59,680 --> 00:51:01,640
stoked because there's only like
2 in the whole thing. 

1044
00:51:01,640 --> 00:51:04,200
I mean, that is like, if you're 
going to find me in the morning,

1045
00:51:04,200 --> 00:51:06,280
you're going to probably find. 
Me, if there's any like mad 

1046
00:51:06,280 --> 00:51:09,000
cognac fans out there, Nerang 
trails. 

1047
00:51:09,040 --> 00:51:11,040
Just hang there for a week and 
you'll bump into it. 

1048
00:51:11,960 --> 00:51:14,720
But now what? 
The one thing I'm now concerned 

1049
00:51:14,720 --> 00:51:16,920
about a little bit is because 
running's been going really 

1050
00:51:16,920 --> 00:51:21,480
well, is January is my proper 
holiday month. 

1051
00:51:21,840 --> 00:51:23,960
OK. 
So I've got a bit of travel 

1052
00:51:23,960 --> 00:51:29,360
planned next week I am off to 
Fraser Island for four or five 

1053
00:51:29,360 --> 00:51:29,640
nights. 
I. 

1054
00:51:29,640 --> 00:51:32,120
Think before the dingoes. 
Well, this is the issue. 

1055
00:51:32,720 --> 00:51:34,240
You can't run on Fraser. 
No. 

1056
00:51:34,640 --> 00:51:36,800
Because of the dingoes. 
You hit the nail on the head. 

1057
00:51:36,800 --> 00:51:41,560
So I mean, you could probably 
run along the beach if you're on

1058
00:51:41,560 --> 00:51:44,360
that side. 
I mean, it's not pretty much no 

1059
00:51:44,360 --> 00:51:45,720
running on Fraser. 
That's the whole thing. 

1060
00:51:45,720 --> 00:51:46,840
I just. 
Couldn't run on Fraser? 

1061
00:51:47,080 --> 00:51:48,040
Well, that's the how long you 
got. 

1062
00:51:48,040 --> 00:51:49,800
Parks ain't no running on 
Fraser, right? 

1063
00:51:49,840 --> 00:51:52,760
Yeah, so much so have we got. 
Have we got time for another 

1064
00:51:52,880 --> 00:51:59,040
long winded story? 
I had the most amazing project 

1065
00:51:59,760 --> 00:52:04,520
set up with Red Bull and Subaru.
It was a combined project. 

1066
00:52:04,960 --> 00:52:09,680
So the idea behind it was, I'm 
not sure you know Molly Taylor. 

1067
00:52:10,440 --> 00:52:11,560
Yeah. 
The driver. 

1068
00:52:11,560 --> 00:52:12,240
Driver. 
Yeah. 

1069
00:52:12,240 --> 00:52:14,160
Yep. 
So she commentates super cars 

1070
00:52:14,160 --> 00:52:16,880
now. 
So Molly is one of Australia's 

1071
00:52:17,080 --> 00:52:19,160
best rally car drivers, full 
stop. 

1072
00:52:19,160 --> 00:52:22,320
All right. 
She also drives now in an 

1073
00:52:22,320 --> 00:52:24,840
international, the E the E 
buggies like the elect. 

1074
00:52:25,160 --> 00:52:27,400
OK, yeah, electronic body. 
So she's. 

1075
00:52:27,400 --> 00:52:29,320
Heard of the series. 
I knew she was a part of that, 

1076
00:52:29,440 --> 00:52:33,200
the electronic, electronic. 
Driver So the idea was on on 

1077
00:52:33,200 --> 00:52:36,360
Fraser Island you obviously have
quite hard for driving trucks 

1078
00:52:36,360 --> 00:52:37,800
and you can only go a certain 
speed. 

1079
00:52:38,640 --> 00:52:41,520
But what most people won't 
realise is there's a great walk 

1080
00:52:41,680 --> 00:52:45,640
that cuts through Fraser Island.
It's about 50K in length and it 

1081
00:52:45,640 --> 00:52:49,760
goes to all the main key places.
So like goes to Lake McKenzie, 

1082
00:52:49,760 --> 00:52:53,520
up to Lake Wobee and touches on 
a central station. 

1083
00:52:53,600 --> 00:52:55,000
Yeah, touches all on the key 
things. 

1084
00:52:55,000 --> 00:52:57,640
Now you can drive that as well. 
And what we worked out is if I 

1085
00:52:57,640 --> 00:53:01,520
ran it, the distance for me 
running it would actually be the

1086
00:53:01,520 --> 00:53:05,840
perfect rally race, stage race, 
Yeah, against someone driving it

1087
00:53:05,840 --> 00:53:08,000
in a normal car. 
So we got a Subaru. 

1088
00:53:08,000 --> 00:53:10,640
It was pretty much, you know, 
had a bash plate on it, but it 

1089
00:53:10,640 --> 00:53:14,400
was a stock Subaru and we were 
going to go and do a, we were 

1090
00:53:14,400 --> 00:53:16,640
going to have a rally race on 
Fraser Island. 

1091
00:53:17,360 --> 00:53:19,520
You running? 
Molly Taylor driving. 

1092
00:53:19,680 --> 00:53:21,720
Correct. 
And we were going to race like I

1093
00:53:21,840 --> 00:53:24,800
was going to do the great Walk 
stage and she was going to be on

1094
00:53:24,800 --> 00:53:28,320
the drive it, but under public 
condition, sure. 

1095
00:53:28,320 --> 00:53:31,280
So obviously not. 
She couldn't go flat exactly, 

1096
00:53:32,240 --> 00:53:33,640
she had to essentially stick to 
the speed. 

1097
00:53:33,640 --> 00:53:35,920
Limit and we're going to do 
stages and we'd have a winner 

1098
00:53:35,920 --> 00:53:39,760
and and at the end of the day 
now what we didn't take in 

1099
00:53:39,960 --> 00:53:42,400
consideration is we can't run on
Fraser. 

1100
00:53:42,800 --> 00:53:46,160
So we got shut down. 
Oh, great idea is there. 

1101
00:53:46,160 --> 00:53:49,480
Somewhere else you could do. 
That we've, if anyone knows, 

1102
00:53:49,480 --> 00:53:53,000
we'll like, let us know. 
But because that I've, I've 

1103
00:53:53,000 --> 00:53:57,000
looked time and time, you know, 
to try and figure this out. 

1104
00:53:57,000 --> 00:53:59,040
I love that idea. 
Yeah. 

1105
00:53:59,040 --> 00:54:01,280
So that was the idea. 
And then talking about Fraser. 

1106
00:54:01,720 --> 00:54:03,560
Actually, here you go. 
Here you go. 

1107
00:54:03,600 --> 00:54:06,920
I've I've figured it out for 
you. 

1108
00:54:06,920 --> 00:54:11,760
You run on just on the Gold 
Coast beaches, you just run on 

1109
00:54:11,760 --> 00:54:14,440
the soft sand beaches against 
the traffic and Molly has to 

1110
00:54:14,440 --> 00:54:15,800
fight the traffic of the Gold 
Coast. 

1111
00:54:16,120 --> 00:54:17,080
You know what? 
Yeah, gold. 

1112
00:54:17,280 --> 00:54:19,160
Coast I don't think we need 
Molly to do that. 

1113
00:54:20,040 --> 00:54:22,360
I think we can get any. 
I think we can get anyone who's 

1114
00:54:22,360 --> 00:54:26,000
got a licence. 
I can guarantee you I can win 

1115
00:54:26,000 --> 00:54:28,360
that one. 
I like it. 

1116
00:54:28,800 --> 00:54:30,520
That's good. 
But yeah, Fraser's like one of 

1117
00:54:30,520 --> 00:54:33,280
those places isn't amazing, but 
you know, obviously running. 

1118
00:54:33,400 --> 00:54:34,520
So that's my challenge at the 
moment. 

1119
00:54:34,520 --> 00:54:36,520
I'm I'm off to Fraser. 
I'm going to miss 5 days of 

1120
00:54:36,520 --> 00:54:39,240
running, no gym on. 
Can you ride your bike? 

1121
00:54:40,520 --> 00:54:42,920
Take a dirt bike over and ride 
the dirt bikes. 

1122
00:54:42,920 --> 00:54:46,280
But yeah, I don't know. 
I mean, well, maybe the family 

1123
00:54:46,280 --> 00:54:47,880
will just be will be going and 
cruising. 

1124
00:54:47,880 --> 00:54:50,320
Your family time, all right, 
just do some push ups. 

1125
00:54:50,320 --> 00:54:51,880
Just enjoy your family time, all
right? 

1126
00:54:51,920 --> 00:54:54,480
Lunges, push ups, just do some 
strength work. 

1127
00:54:54,480 --> 00:54:57,440
Sounded a bit too professional. 
Aren't I worried about missing 5

1128
00:54:57,440 --> 00:54:58,080
days? 
Five days. 

1129
00:54:59,120 --> 00:55:04,520
Hey, let's jump into some some 
WTF loose events from around the

1130
00:55:04,520 --> 00:55:05,600
Internet. 
What have you found? 

1131
00:55:06,360 --> 00:55:09,120
So I'm assuming Sam is one of 
your friends. 

1132
00:55:09,120 --> 00:55:09,800
Sam Way. 
Sam Way. 

1133
00:55:09,800 --> 00:55:11,400
Yeah, actually he sent this one 
through. 

1134
00:55:11,400 --> 00:55:15,920
So this is Sam who he's a big 
fan of the the, the podcast. 

1135
00:55:15,920 --> 00:55:20,920
He's actually, he's laid out 
some resolutions for himself. 

1136
00:55:21,560 --> 00:55:24,360
He said he caught up on a whole 
heap of episodes coming back up 

1137
00:55:24,360 --> 00:55:26,600
from Adelaide. 
From Adelaide he's he's he's 

1138
00:55:26,600 --> 00:55:30,040
wants to lose some KGS as the 
wheel, but he sent himself and 

1139
00:55:30,040 --> 00:55:33,400
Sam this guy went to school with
who is a he was a great football

1140
00:55:33,400 --> 00:55:36,280
player, great cricketer, just 
one of those annoying all round 

1141
00:55:36,280 --> 00:55:38,040
athletes. 
Wouldn't have ever said he was a

1142
00:55:38,040 --> 00:55:41,600
real runner though. 
He was very much a footballer 

1143
00:55:42,160 --> 00:55:46,280
and he said himself the goal of 
doing 10 KS at 4 minute pace, 

1144
00:55:46,280 --> 00:55:49,720
which I think given that 
currently he's running, he's 10 

1145
00:55:49,720 --> 00:55:53,920
KS at 520 pace. 
That's that's a lofty goal. 

1146
00:55:53,920 --> 00:55:57,280
So I'm, I'm stoked that he's 
setting himself a, a tough one, 

1147
00:55:57,280 --> 00:55:59,680
but he's setting. 
He's sending this WTF event, 

1148
00:56:00,000 --> 00:56:05,120
which is A to go against the the
fella that juggled for 1/2 

1149
00:56:05,120 --> 00:56:07,320
marathon. 
He is. 

1150
00:56:08,120 --> 00:56:10,000
He's sending. 
This is a fella who broke the 

1151
00:56:10,000 --> 00:56:15,040
world record for the fastest 
marathon running backwards now. 

1152
00:56:15,080 --> 00:56:18,080
Check it out. 
He's what? 

1153
00:56:18,080 --> 00:56:20,760
What time did he do? 
I think he ended up doing. 

1154
00:56:21,400 --> 00:56:24,040
I've done, I've got the. 
You got the data on the. 

1155
00:56:24,040 --> 00:56:26,840
Data I just I just quickly 
showed Liam the video of him 

1156
00:56:27,040 --> 00:56:30,440
running backwards well. 
While you find this, I've got an

1157
00:56:30,440 --> 00:56:32,720
embarrassing story about 
marathon runners running 

1158
00:56:32,720 --> 00:56:34,840
backward. 
First ever marathon I did was 

1159
00:56:34,840 --> 00:56:38,440
London in 2011. 
Yep, and I came in on very short

1160
00:56:38,440 --> 00:56:45,080
notice and only just beat this 
English bloke who ran it 

1161
00:56:45,080 --> 00:56:47,640
backwards. 
You've actually been in a 

1162
00:56:47,640 --> 00:56:49,400
marathon where someone has run 
it. 

1163
00:56:49,400 --> 00:56:51,720
It was in was in something of a 
Sprint finish with a bloke. 

1164
00:56:51,720 --> 00:56:55,720
Oh my God, he ran it in 414. 
I think I ended up doing 

1165
00:56:55,720 --> 00:56:59,440
something around like four 10s. 
But it was I went past him at 

1166
00:56:59,440 --> 00:57:01,480
one point because I'd read in 
the media about this guy 

1167
00:57:01,480 --> 00:57:04,400
training around the Thames, 
running backwards and. 

1168
00:57:05,200 --> 00:57:09,080
This so this French guy holds 
the world record now is done in 

1169
00:57:09,080 --> 00:57:12,080
23, three hours 25. 
That's incredible. 

1170
00:57:12,160 --> 00:57:14,480
Finished 19th. 
That's incredible running 

1171
00:57:15,000 --> 00:57:16,480
running backwards people are out
there. 

1172
00:57:16,480 --> 00:57:20,480
Going 03/24 is not that fast. 
Just try and run your driveway 

1173
00:57:20,480 --> 00:57:26,440
backwards and then and think 
about how inconvenient it is to 

1174
00:57:26,440 --> 00:57:31,480
be constantly turning your head.
I'm debating keeping bringing 

1175
00:57:31,480 --> 00:57:33,360
these. 
Up in Let's keep bringing these 

1176
00:57:33,360 --> 00:57:34,280
up. 
There's so many out there. 

1177
00:57:34,280 --> 00:57:35,800
There's so. 
Much going on out there. 

1178
00:57:35,800 --> 00:57:39,120
That's that's that's pretty 
crazy that one because it isn't 

1179
00:57:39,120 --> 00:57:41,040
easy running backwards. 
So the next one we got in, it is

1180
00:57:41,040 --> 00:57:46,120
a build off last week again was 
sent in by Jules Kennel and it 

1181
00:57:46,120 --> 00:57:50,040
is oh, sorry, Jules Kennel was 
the IG account where I got this 

1182
00:57:50,040 --> 00:57:52,560
off and it's taking Kenny Cross 
to the next level. 

1183
00:57:52,560 --> 00:57:56,520
It's Kenny Triathlon. 
They take their dog swimming. 

1184
00:57:57,240 --> 00:58:01,120
That's fine. 
They do put a bungee on bike 

1185
00:58:01,120 --> 00:58:04,240
mashing bike jogging. 
So they have them out. 

1186
00:58:04,840 --> 00:58:06,400
That's the bit I didn't 
understand. 

1187
00:58:07,080 --> 00:58:11,080
Like so, the dog is pulling on 
the lead again and then they 

1188
00:58:11,080 --> 00:58:13,640
finish off with a bit of old 
Kenny cross that we discussed 

1189
00:58:13,640 --> 00:58:18,200
last week. 
I, I fear for Kenny triathlon 

1190
00:58:18,360 --> 00:58:21,880
because you know, New Zealand's 
just banned greyhound racing 

1191
00:58:21,880 --> 00:58:24,800
like it's done. 
It's it's, it's done in New 

1192
00:58:24,800 --> 00:58:26,680
Zealand. 
So you're for finish. 

1193
00:58:26,960 --> 00:58:29,400
From a from a is. 
That one step towards and 

1194
00:58:29,400 --> 00:58:32,360
banning horse. 
I think so. 

1195
00:58:32,400 --> 00:58:35,720
And this is what I mean, because
greyhound in the greyhound 

1196
00:58:35,720 --> 00:58:38,000
industry obviously took a big 
hit here in Australia a few 

1197
00:58:38,000 --> 00:58:41,440
years ago when it was uncovered 
there were some really bad 

1198
00:58:41,440 --> 00:58:44,080
practises going on and roughly 
so they they needed to crack 

1199
00:58:44,080 --> 00:58:46,280
down on those people. 
But New Zealand has basically 

1200
00:58:46,280 --> 00:58:50,760
said it's done. 
We're not, we're not, we're not 

1201
00:58:50,760 --> 00:58:53,440
doing greyhound racing anymore. 
You would think the logical next

1202
00:58:53,440 --> 00:58:56,400
step would be that horse racing 
would be under review. 

1203
00:58:56,840 --> 00:58:59,920
So I fear for cannycross. 
I think you got to be very 

1204
00:58:59,920 --> 00:59:02,040
careful that you're not 
mistreating your dogs in these 

1205
00:59:02,040 --> 00:59:05,080
races. 
Not a fun, not a fun 

1206
00:59:05,080 --> 00:59:05,840
conversation. 
I. 

1207
00:59:05,840 --> 00:59:07,520
Don't. 
I don't think we're going to 

1208
00:59:07,520 --> 00:59:10,000
have too much of an issue with 
Kenny Cross here in Australia 

1209
00:59:10,760 --> 00:59:14,040
considering because I, yeah. 
Anyway, now I like this last one

1210
00:59:14,040 --> 00:59:16,240
you found though. 
This is my favourite of the WTF 

1211
00:59:16,240 --> 00:59:19,240
events this week. 
OK, what is it, the Dramathon? 

1212
00:59:19,600 --> 00:59:20,720
Yep. 
Now I've got to be honest, when 

1213
00:59:20,720 --> 00:59:23,280
I read it I thought it was about
acting during a marathon. 

1214
00:59:23,280 --> 00:59:24,400
I thought it was drama. 
I've got. 

1215
00:59:24,400 --> 00:59:28,600
Someone who can explain it? 
If you like whiskey and running,

1216
00:59:28,600 --> 00:59:30,280
you need to check out the 
Dramathon. 

1217
00:59:30,280 --> 00:59:32,880
Five years ago I flew to 
Scotland to run this race. 

1218
00:59:32,880 --> 00:59:35,640
I had just started running and 
like many dudes in their 30s, I 

1219
00:59:35,640 --> 00:59:37,720
had made whiskey my entire 
personality. 

1220
00:59:37,720 --> 00:59:39,720
The Dramathon is a marathon in 
Scotland. 

1221
00:59:39,720 --> 00:59:42,320
The name itself refers to a DRAM
of whiskey, which is a Scottish 

1222
00:59:42,320 --> 00:59:44,840
way of saying like a poor or a 
shot of whiskey. 

1223
00:59:44,920 --> 00:59:47,000
Here's a few reasons why this 
race is so great. 

1224
00:59:47,000 --> 00:59:49,240
First, the trail itself is 
amazing. 

1225
00:59:49,240 --> 00:59:51,280
You get to run through a castle 
and some really cute small 

1226
00:59:51,280 --> 00:59:53,640
towns. 
You get to run past like 10W 

1227
00:59:53,640 --> 00:59:55,680
distilleries. 
My favourite part was getting to

1228
00:59:55,680 --> 00:59:57,680
run through the Balveni 
Distillery and it's it's not 

1229
00:59:57,680 --> 00:59:59,880
open to the public, so running 
this race is one of the only 

1230
00:59:59,880 --> 01:00:02,080
ways to see it. 
Second, the goodie bag is 

1231
01:00:02,080 --> 01:00:04,400
basically just those little mini
bottles of whiskey and that's 

1232
01:00:04,400 --> 01:00:06,120
just perfect. 
What else could you ask for? 

1233
01:00:06,120 --> 01:00:08,840
And finally, the medal you get 
is a piece of an old whiskey 

1234
01:00:08,840 --> 01:00:10,440
barrel, which is just so 
creative. 

1235
01:00:10,440 --> 01:00:12,640
To me, the biggest challenge is 
just trying to get there. 

1236
01:00:12,640 --> 01:00:14,400
Basically, it's several hours 
away from the big. 

1237
01:00:14,960 --> 01:00:18,040
Look, I was a bit disappointed 
because I thought this was going

1238
01:00:18,160 --> 01:00:21,960
somewhere where it didn't. 
You thought this was going to be

1239
01:00:21,960 --> 01:00:25,960
a whiskey version of the BMR? 
I thought it was gonna be the 

1240
01:00:25,960 --> 01:00:28,000
whiskey version of the beer 
crawl. 

1241
01:00:28,200 --> 01:00:30,560
Yeah, where you got to taste 
along the way? 

1242
01:00:30,840 --> 01:00:33,480
I thought it was gonna be 
running to distilleries and 

1243
01:00:33,480 --> 01:00:37,240
doing a shot of port or whatever
that what is whiskey and I. 

1244
01:00:37,280 --> 01:00:38,640
Couldn't think of anything worse
than that. 

1245
01:00:38,640 --> 01:00:40,360
That's that sounds terrible, but
you you. 

1246
01:00:40,360 --> 01:00:44,360
Would have mates here in 
Australia who do the pub crawls 

1247
01:00:44,360 --> 01:00:48,120
in some type of real whether 
it's running yeah yeah or the 

1248
01:00:48,120 --> 01:00:52,120
mates yeah N you could join in 
North Burley they do the old on 

1249
01:00:52,120 --> 01:00:56,600
the skis start down at. 
Well, and and paddle paddle. 

1250
01:00:56,600 --> 01:00:59,960
And do the surf clubs and do 
they take some beers in an esky 

1251
01:00:59,960 --> 01:01:02,160
and then they do some of the 
surf clubs on the way back? 

1252
01:01:02,400 --> 01:01:04,760
Only problem there is I would 
fall out of the ski and I'd 

1253
01:01:04,760 --> 01:01:06,160
never it. 
Would be nothing to do with the 

1254
01:01:06,160 --> 01:01:08,520
drinking. 
Yeah, it's not because I've been

1255
01:01:08,560 --> 01:01:10,480
doing beers, but there's a big. 
Here, I know. 

1256
01:01:10,480 --> 01:01:12,680
I mean, I'm assuming it's the 
same in Sydney and other places,

1257
01:01:12,680 --> 01:01:15,520
but here on the Gold Coast this 
is a big thing people get do a 

1258
01:01:15,680 --> 01:01:18,680
pub crawl at a running crawl. 
With a run in between. 

1259
01:01:18,680 --> 01:01:21,720
So run from, you know, cool and 
gather to surface and stop at 

1260
01:01:21,720 --> 01:01:23,720
every surf club. 
What I loved about that 

1261
01:01:23,720 --> 01:01:29,080
dramathon is this comes back to 
what you and I have spoken 

1262
01:01:29,080 --> 01:01:32,120
about, about races and adventure
racing and all the rest of it. 

1263
01:01:33,040 --> 01:01:36,600
It's the experience, right? 
This, this run, this marathon 

1264
01:01:37,600 --> 01:01:41,920
allows you access to places that
you literally can't access as a 

1265
01:01:41,920 --> 01:01:44,040
member of the Joe Public day to 
day. 

1266
01:01:44,480 --> 01:01:49,720
So it's not even about the 
whiskey, it's about these 

1267
01:01:49,720 --> 01:01:53,720
opportunities to run in places 
you can't run. 

1268
01:01:54,240 --> 01:01:57,680
And I love the idea and I, you 
know, you're somebody that knows

1269
01:01:57,680 --> 01:02:01,120
the parts of this country better
than most with all the adventure

1270
01:02:01,120 --> 01:02:04,960
stuff you've done. 
But I love the idea of creating 

1271
01:02:04,960 --> 01:02:08,920
a race that as a one off thing 
and doesn't even have to be 

1272
01:02:08,920 --> 01:02:12,680
every year, but maybe it's a 
maybe it's a every two year 

1273
01:02:12,680 --> 01:02:16,000
thing you get access to run. 
I'm trying to think of like. 

1274
01:02:16,000 --> 01:02:18,440
Private property. 
Private property. 

1275
01:02:18,480 --> 01:02:21,080
I agree. 
And This is why, you know, the 

1276
01:02:21,080 --> 01:02:23,960
Roadrunners listening and 
probably going whatever with the

1277
01:02:23,960 --> 01:02:26,040
trail running. 
But this is what is so unique 

1278
01:02:26,040 --> 01:02:29,840
and what I love about trail 
running is that you can go and 

1279
01:02:29,840 --> 01:02:33,600
see, well, you can go and do a 
long trail run or whether it's 

1280
01:02:33,600 --> 01:02:35,480
in a race or whether it's out 
training or a bit of an 

1281
01:02:35,480 --> 01:02:39,040
adventure, and you get to see so
much more of a location than you

1282
01:02:39,040 --> 01:02:41,560
ever would. 
You've either got to go and hike

1283
01:02:41,560 --> 01:02:45,280
it over four days or you can't 
drive there. 

1284
01:02:45,720 --> 01:02:47,320
The only other options are 
helicopter. 

1285
01:02:48,440 --> 01:02:49,760
That's what you get out of trail
running. 

1286
01:02:49,880 --> 01:02:52,880
You get to go to locations that 
no one else gets to go, and you 

1287
01:02:52,880 --> 01:02:58,000
get to do it all in one big hit 
so you can see more quicker than

1288
01:02:58,000 --> 01:03:03,280
any other form of transport. 
Now I know you're Tassi bound in

1289
01:03:03,280 --> 01:03:06,440
March for the What is it, 
Kinani? 

1290
01:03:06,960 --> 01:03:09,680
Yes, Kinani. 
I got sent. 

1291
01:03:09,960 --> 01:03:14,360
Have you ever have you heard of 
the the King Island run? 

1292
01:03:14,800 --> 01:03:16,920
No. 
So you know little King Island 

1293
01:03:16,920 --> 01:03:18,840
off the coast of Tassie? 
This is a cattle. 

1294
01:03:19,480 --> 01:03:22,080
King Island got the cattle. 
Maybe I got the wrong place. 

1295
01:03:22,080 --> 01:03:24,320
King Island's down off just off 
Tasmania. 

1296
01:03:24,320 --> 01:03:25,600
A lot of people go there to play
golf. 

1297
01:03:25,600 --> 01:03:27,000
There's a great golf course 
there, but. 

1298
01:03:27,000 --> 01:03:28,480
It's only thinking of a 
different place. 

1299
01:03:28,680 --> 01:03:31,560
But playing but this is they 
have it's called the race that 

1300
01:03:31,560 --> 01:03:34,160
stops an island set on scenic 
King Island. 

1301
01:03:34,160 --> 01:03:37,480
Enter our unique 32 kilometre 
race amidst jagged reef, sandy 

1302
01:03:37,480 --> 01:03:40,400
beaches and mush landscape 
landscapes and epic coastal 

1303
01:03:40,400 --> 01:03:42,440
journey. 
This looks like we'll talk about

1304
01:03:42,440 --> 01:03:44,720
it a bit more in like that, but 
it looks like an awesome race. 

1305
01:03:44,920 --> 01:03:47,160
Somebody sent me that through 
and said you'd love this one as 

1306
01:03:47,160 --> 01:03:49,760
far as experiential running. 
Island Trail run, I mean. 

1307
01:03:50,640 --> 01:03:52,680
Exactly right, yeah. 
Yeah, nice. 

1308
01:03:53,000 --> 01:03:57,880
OK, So I did promise at the 
beginning about bringing in some

1309
01:03:57,880 --> 01:04:00,200
fundamentals. 
Here we go running because we're

1310
01:04:00,200 --> 01:04:02,640
saying you. 
I was nearly cliche around the 

1311
01:04:02,640 --> 01:04:07,640
idea of what was I saying? 
You told me it which. 

1312
01:04:07,960 --> 01:04:10,160
One give me some help. 
The saying at the beginning of 

1313
01:04:10,160 --> 01:04:13,440
the episode was I nearly said 
enjoy the process. 

1314
01:04:13,600 --> 01:04:15,680
Oh, when you're. 
Talking about the idea of in 

1315
01:04:16,280 --> 01:04:19,560
this is this is all goes back to
the start of Courtney saying 

1316
01:04:19,560 --> 01:04:21,800
that your body doesn't 
understand kilometres, it 

1317
01:04:21,800 --> 01:04:24,280
understands time and then the 
idea of goal setting and you 

1318
01:04:24,280 --> 01:04:25,600
want to enjoy the process and 
so. 

1319
01:04:25,600 --> 01:04:28,520
People are, you know, whichever 
side you sit on, people are 

1320
01:04:28,520 --> 01:04:33,000
calling out crap. 
Like I said, we're never going 

1321
01:04:33,000 --> 01:04:35,400
to be too serious. 
No, you know, take it with the 

1322
01:04:35,400 --> 01:04:36,240
grain. 
Exactly. 

1323
01:04:36,720 --> 01:04:40,560
But what this did resonate with 
me and it came through on a like

1324
01:04:40,560 --> 01:04:49,200
a EDM, an email I was on and 
it's from Mario Frioli Frioli. 

1325
01:04:50,080 --> 01:04:52,000
Like aioli? 
Now, no, he sends out. 

1326
01:04:52,000 --> 01:04:55,160
So I did a bit of research on 
him because did my due diligence

1327
01:04:55,200 --> 01:04:58,880
here and looked at where this 
expertise come from and he sends

1328
01:04:58,880 --> 01:05:02,160
out a morning like a weekly 
newsletter about all things 

1329
01:05:02,160 --> 01:05:03,880
running like that he pulls 
across the Internet. 

1330
01:05:03,880 --> 01:05:07,000
This seems quite interesting, 
but what resonated with me is 

1331
01:05:07,000 --> 01:05:11,680
that he pretty much summarised 
most of what I believe works in 

1332
01:05:11,680 --> 01:05:13,280
running and coming back to the 
fundamentals. 

1333
01:05:13,280 --> 01:05:15,480
So it was like, you want to get 
better at running, just be 

1334
01:05:15,480 --> 01:05:18,560
ruthless about the fundamentals.
That's his heading And here's 

1335
01:05:18,600 --> 01:05:21,560
like the summary. 
So you I'm going to give them to

1336
01:05:21,560 --> 01:05:24,160
you. 
Any questions or any comments 

1337
01:05:24,400 --> 01:05:25,960
shoot out. 
But I pretty much agree with 

1338
01:05:25,960 --> 01:05:28,360
this. 
So number one, you're starting 

1339
01:05:28,360 --> 01:05:31,000
on your journey. 
Good runners are good athletes 

1340
01:05:31,000 --> 01:05:33,520
first. 
So meaning that you know, if you

1341
01:05:33,520 --> 01:05:36,760
especially when this is comes 
when you're older, if you 

1342
01:05:36,760 --> 01:05:41,280
believe you can just run and 
only run and and not look after 

1343
01:05:41,280 --> 01:05:43,240
your body, you're not going to 
get away with that. 

1344
01:05:43,240 --> 01:05:46,600
But first of all, good runners 
have come from, you know, doing 

1345
01:05:46,600 --> 01:05:49,240
a range of other sports and then
they finally specialised in 

1346
01:05:49,240 --> 01:05:49,920
running. 
Right. 

1347
01:05:50,600 --> 01:05:53,080
So OK, I'll I I. 
That makes sense. 

1348
01:05:54,000 --> 01:05:58,440
So training balance speed being 
more than just like having going

1349
01:05:58,600 --> 01:06:01,800
doing 1 motion strength 
training. 

1350
01:06:02,120 --> 01:06:05,160
I'm gonna, as you go through 
these, I'm gonna provide the 

1351
01:06:05,160 --> 01:06:08,720
average person take and what I 
would say if you're listening to

1352
01:06:08,720 --> 01:06:10,920
that and you might hear that and
go, well, I'm not a good 

1353
01:06:10,920 --> 01:06:13,960
athlete. 
But I think the takeaway is that

1354
01:06:15,120 --> 01:06:19,160
feel free and feel encouraged to
if you're starting out on your 

1355
01:06:19,160 --> 01:06:22,360
running journey, your week 
doesn't just have to be filled 

1356
01:06:22,360 --> 01:06:25,640
with running, right? 
If you're wanting to run, it's 

1357
01:06:25,640 --> 01:06:30,560
OK to go and do a Pilates class 
or a strength training class or 

1358
01:06:30,560 --> 01:06:33,960
something else in mind with the 
view that this is going to help 

1359
01:06:33,960 --> 01:06:35,920
my running. 
But it's also on the most basic 

1360
01:06:35,920 --> 01:06:38,520
level, like if I hear this all 
the time, especially probably 

1361
01:06:38,520 --> 01:06:42,240
more around our age, is I'm a 
runner and I run and then I go 

1362
01:06:42,240 --> 01:06:46,000
and play soccer with my kid and 
I can't move for the next day 

1363
01:06:46,040 --> 01:06:48,280
because your body can't do 
anything beside running. 

1364
01:06:48,280 --> 01:06:51,040
So like having a holistic 
approach to fitness, I suppose 

1365
01:06:51,040 --> 01:06:56,280
is, you know, my belief in more 
of that Number two, rest and 

1366
01:06:56,280 --> 01:06:58,320
recovery, a part of training, 
not punishment. 

1367
01:06:58,320 --> 01:07:04,600
So we've talked about this in my
spreadsheet pretty much when he 

1368
01:07:04,600 --> 01:07:07,480
said he quotes Bill Bowerman of 
Nike. 

1369
01:07:07,480 --> 01:07:11,800
Stress your system, then rest. 
That's what leads to the growth.

1370
01:07:13,120 --> 01:07:15,760
Stress the system, do the 
training, rest. 

1371
01:07:15,920 --> 01:07:18,360
That's where you get the growth.
You don't get the growth from 

1372
01:07:18,360 --> 01:07:20,440
training, training, training, 
training, training, training. 

1373
01:07:20,720 --> 01:07:22,040
That's when you break. 
Right. 

1374
01:07:22,240 --> 01:07:27,920
So just on that though, because 
I you hear about we talk about 

1375
01:07:27,920 --> 01:07:31,640
consistency, it's about 
consistence, not perfection. 

1376
01:07:33,880 --> 01:07:36,560
And it's kind of like that idea 
of it's finding that 

1377
01:07:36,560 --> 01:07:42,320
understanding of, well, when do 
I break away from my consistency

1378
01:07:42,360 --> 01:07:45,320
and reach for something a little
bit beyond what I've been doing 

1379
01:07:45,320 --> 01:07:48,360
in order to find improvement? 
Does that make sense? 

1380
01:07:48,360 --> 01:07:50,840
That makes 100% sense. 
So you like you, but that's the 

1381
01:07:50,840 --> 01:07:54,400
stress, right? 
Slowly build the stress, but 

1382
01:07:54,400 --> 01:07:58,160
then you need to take the rest 
to allow the body to absorb it 

1383
01:07:58,160 --> 01:08:01,320
and then improve, right? 
So Yep, I'm 100% agree with 

1384
01:08:01,320 --> 01:08:02,840
that. 
To improve, you need to stress 

1385
01:08:02,840 --> 01:08:05,840
your body when no one's 
disagreeing with that, Like even

1386
01:08:05,840 --> 01:08:08,040
at the moment I was having, I 
was running with Jacko this 

1387
01:08:08,040 --> 01:08:10,840
morning from Gold Coast Runcow. 
And we're talking about the idea

1388
01:08:10,840 --> 01:08:15,040
of like probably the last few 
years we've ran too easy. 

1389
01:08:15,440 --> 01:08:17,720
Yeah, to. 
Really stress ourselves. 

1390
01:08:17,720 --> 01:08:20,319
So we've just been in that 
nowhere land and then what you 

1391
01:08:20,319 --> 01:08:22,760
find over time, we've just lost 
our speed base. 

1392
01:08:22,760 --> 01:08:25,520
You're in a holding pattern. 
You have to, you have to go 

1393
01:08:25,560 --> 01:08:28,600
through a bit of pain to get the
fruit right at the end of it. 

1394
01:08:29,200 --> 01:08:32,000
OK, All right. 
So number 30, it's kind of the 

1395
01:08:32,000 --> 01:08:33,880
same thing. 
Small deposits add up to big 

1396
01:08:33,880 --> 01:08:36,080
gains over time. 
So that's the consistency. 

1397
01:08:36,279 --> 01:08:38,840
Not every workout has to be the 
breakthrough. 

1398
01:08:39,520 --> 01:08:42,479
A drought. 
What's he saying here? 

1399
01:08:42,479 --> 01:08:47,319
One of his quotes pushing too 
hard in a single workout can 

1400
01:08:47,359 --> 01:08:51,200
derail the long term progress. 
So you've got to be careful and 

1401
01:08:51,200 --> 01:08:53,000
manage it. 
You can, we want to stress the 

1402
01:08:53,000 --> 01:08:56,560
body, but you you also the worst
thing you can do is tip over the

1403
01:08:56,560 --> 01:08:58,520
top. 
This is the same as the worst 

1404
01:08:58,520 --> 01:09:00,600
thing you can do is turn up to a
race overdone. 

1405
01:09:00,960 --> 01:09:06,920
You're better off being 5%. 100 
done OK. #4 consistency is more 

1406
01:09:06,920 --> 01:09:12,960
important than intensity. 
Oh, so this could say this is a 

1407
01:09:12,960 --> 01:09:19,040
bit contradictory nearly to the 
the ones we've said before, but 

1408
01:09:19,040 --> 01:09:23,720
and now this is contradictory to
what we just said. 

1409
01:09:23,960 --> 01:09:28,760
But he emphasises that running 
regularly, even at a slow pace 

1410
01:09:28,880 --> 01:09:34,479
over time will yield better 
results than doing fewer and 

1411
01:09:34,479 --> 01:09:37,040
just like sporadic faster runs. 
That makes sense. 

1412
01:09:37,840 --> 01:09:41,120
That makes sense. 
It's more we want to put in like

1413
01:09:41,120 --> 01:09:44,160
simple terms. 
I say it as building the longer 

1414
01:09:44,160 --> 01:09:46,600
you can go uninjured and 
uninterrupted, building an 

1415
01:09:46,600 --> 01:09:50,520
aerobic base. 
So building the the top of the 

1416
01:09:50,520 --> 01:09:54,000
pyramid or how fast you can go. 
Yeah, will be better. 

1417
01:09:54,000 --> 01:09:55,960
Yeah, makes sense. 
Makes sense? 

1418
01:09:56,480 --> 01:09:59,320
And this is so the reason this 
we're going through all this is 

1419
01:09:59,320 --> 01:10:00,600
right. 
It's the fundamentals. 

1420
01:10:01,120 --> 01:10:03,080
So this is like running 
shouldn't be complicated. 

1421
01:10:03,160 --> 01:10:05,040
It's like some really simple 
things you can do. 

1422
01:10:05,400 --> 01:10:07,880
We talked about double 
thresholds for the Norwegian 

1423
01:10:07,880 --> 01:10:10,440
method, all that. 
First things first, let's just 

1424
01:10:10,440 --> 01:10:13,360
get the fundamentals right. 
I like this. 

1425
01:10:13,400 --> 01:10:17,400
I really do like this one. 
So it's rating of perceived 

1426
01:10:17,880 --> 01:10:20,720
exertion. 
So have you ever heard of RPE on

1427
01:10:20,800 --> 01:10:25,080
a, you know, it's one to 10, how
you feeling you use that? 

1428
01:10:25,080 --> 01:10:28,000
So if you, when I was over at 
say Red Bull's training centre 

1429
01:10:28,000 --> 01:10:31,520
in Santa Monica as you're doing 
your lactic testing or this is 

1430
01:10:31,520 --> 01:10:34,800
the same in VO twos, you've got 
obviously lactate data, you've 

1431
01:10:34,800 --> 01:10:37,160
got oxygen data, you've got 
heart rate data. 

1432
01:10:37,840 --> 01:10:40,280
But the one thing we always do 
is RPE as well. 

1433
01:10:41,400 --> 01:10:42,520
So. 
As you're going through that 

1434
01:10:42,520 --> 01:10:46,680
test, you're correlating that 
RPE of like, how do you feel 

1435
01:10:46,680 --> 01:10:49,480
like you're, you're, you're how 
much effort do you feel at this 

1436
01:10:49,480 --> 01:10:51,400
stage? 
Is it, you know, easy? 

1437
01:10:51,840 --> 01:10:53,640
Is it moderate? 
Is it somewhat hard? 

1438
01:10:53,640 --> 01:10:55,160
Is it hard? 
Is it extremely? 

1439
01:10:55,160 --> 01:11:01,520
Hard now for for your average 
person out there, what I I 

1440
01:11:01,520 --> 01:11:06,640
because that's a hard thing to 
do as an amateur athlete. 

1441
01:11:06,840 --> 01:11:12,720
Like it's a cause for most of 
us, if we go out for a run, at 

1442
01:11:12,720 --> 01:11:15,880
the end of the run we're cooked.
We feel knackered, right? 

1443
01:11:15,880 --> 01:11:19,720
And we feel like I'm knackered. 
That was an 8-9 out of 10 run. 

1444
01:11:19,800 --> 01:11:21,200
All the time. 
All the time. 

1445
01:11:21,560 --> 01:11:26,880
So it's hard to that idea of the
RPE is, is it seems like a 

1446
01:11:26,880 --> 01:11:28,800
simple scale because it's one to
10. 

1447
01:11:28,800 --> 01:11:33,600
But the reality is you never set
yourself, oh, that was only A1 

1448
01:11:34,120 --> 01:11:36,880
or that, you know, because that 
lower end of the scale in 

1449
01:11:36,880 --> 01:11:39,680
particular if you're not an 
elite athlete is something that 

1450
01:11:39,800 --> 01:11:42,240
you don't really feel like you 
ever explore. 

1451
01:11:42,720 --> 01:11:46,400
So what I would say as an add on
to that, I'm calling going to 

1452
01:11:46,400 --> 01:11:48,040
call it the amateur add on to 
that. 

1453
01:11:49,320 --> 01:11:53,640
Go and find your 5 out of 10. 
Go and find your middle of the 

1454
01:11:53,640 --> 01:11:56,240
road run. 
And we talked about 

1455
01:11:56,240 --> 01:12:00,640
benchmarking, whether it's your 
5K, your 10K, whatever it is, go

1456
01:12:00,640 --> 01:12:05,560
and find your 5 out of 10 run so
that you know that's your middle

1457
01:12:05,560 --> 01:12:06,960
range. 
And I'm talking about the run 

1458
01:12:06,960 --> 01:12:10,680
that you know, you can just, no 
worries, go out and punch out 

1459
01:12:10,880 --> 01:12:14,760
any day and make that your 
middle of the road run so that 

1460
01:12:14,760 --> 01:12:18,080
you then know you have a point 
of reference on the scale. 

1461
01:12:18,320 --> 01:12:21,680
And that, you know, if you run 
below that from an intensity 

1462
01:12:21,680 --> 01:12:24,960
perspective, that runs live 
somewhere between 1:00 to 4:00. 

1463
01:12:25,280 --> 01:12:28,000
And if you run harder than that,
you know it's going to sit 

1464
01:12:28,000 --> 01:12:29,160
somewhere between 6:00 and 
10:00. 

1465
01:12:29,800 --> 01:12:34,360
In the simple terms, that one to
10 scale, if you just ask 

1466
01:12:34,360 --> 01:12:39,000
yourself the question, does this
feel somewhat easy, hard and you

1467
01:12:39,000 --> 01:12:41,560
can get the go online and Google
it, you'll see the scale. 

1468
01:12:42,440 --> 01:12:46,080
It really does help. 
It correlates and This is why we

1469
01:12:46,080 --> 01:12:50,840
use it even in testing. 
It does correlate to the metrics

1470
01:12:50,960 --> 01:12:54,440
that you, you think I'm really, 
you know what, I'll be really 

1471
01:12:54,840 --> 01:12:57,720
interesting because it's not my 
expertise and I'm, I'll be 

1472
01:12:57,720 --> 01:12:59,680
really upfront here saying I 
don't understand it. 

1473
01:12:59,680 --> 01:13:03,840
But someone who's trying to run,
you know, doing a marathon, 

1474
01:13:03,840 --> 01:13:06,880
doing a half marathon, all that,
even a 10K, all that distances, 

1475
01:13:07,200 --> 01:13:10,520
and their goal time is really 
like a four and a half hour or 

1476
01:13:10,520 --> 01:13:13,600
five hour marathon or, you know,
come down the distances and 

1477
01:13:13,600 --> 01:13:18,120
similar is for someone in that 
space who has real expertise on 

1478
01:13:18,120 --> 01:13:23,240
coaching those athletes to get 
their perspective of what type 

1479
01:13:23,240 --> 01:13:25,880
of paces they recommend for an 
easy run. 

1480
01:13:26,120 --> 01:13:28,960
OK. 
You know what I mean? 

1481
01:13:28,960 --> 01:13:31,920
Yeah, absolutely. 
Like I we we think about, I 

1482
01:13:31,920 --> 01:13:35,520
think about like A5 like 5 
minutes per K as a run. 

1483
01:13:35,520 --> 01:13:36,880
Yeah. 
It's like, you know, people 

1484
01:13:36,880 --> 01:13:40,320
throw that around as like, you 
know, easy run, but it's not 

1485
01:13:40,320 --> 01:13:42,280
easy for everyone right at that 
pace. 

1486
01:13:42,680 --> 01:13:45,440
But I'm just wondering like, 
what is the prescription of 

1487
01:13:45,440 --> 01:13:50,360
training paces if your goal is 
at that? 

1488
01:13:51,080 --> 01:13:53,320
Because at some point in time 
you're going to get to a like a,

1489
01:13:53,560 --> 01:13:55,800
I'm assuming there's a scale 
that you'll scale down where 

1490
01:13:55,800 --> 01:13:59,600
you're literally jogging so 
slow, but you're getting that 

1491
01:13:59,600 --> 01:14:00,440
effort out. 
But I don't know. 

1492
01:14:00,440 --> 01:14:02,920
So the the I'm I want to pick 
this up during the year and 

1493
01:14:02,920 --> 01:14:04,120
there's something. 
We might have to. 

1494
01:14:05,200 --> 01:14:08,000
We might. 
We'll have to find a coach that 

1495
01:14:08,000 --> 01:14:10,800
knows how to or that coaches 
people at that level. 

1496
01:14:10,800 --> 01:14:13,240
I think I've got someone because
that we can. 

1497
01:14:13,520 --> 01:14:17,560
From like for context for me 
right now, I'm benchmarking my 5

1498
01:14:17,560 --> 01:14:19,760
out of 10 run. 
What we just talked about there 

1499
01:14:20,120 --> 01:14:25,240
at I'm benchmarking A5 out of 10
run as being about 5A10K run at 

1500
01:14:25,240 --> 01:14:28,720
about 5-10 pace. 
That's my middle of the road 

1501
01:14:28,720 --> 01:14:30,560
run. 
That's a, that's a run that I 

1502
01:14:30,560 --> 01:14:34,520
can comfortably go out and do 
any day, talking, chatting, I 

1503
01:14:34,520 --> 01:14:36,320
get to the end. 
I'm not cooked. 

1504
01:14:36,320 --> 01:14:41,840
That's my right. 
But a 5 minute 10 run for most 

1505
01:14:41,840 --> 01:14:43,800
people with some of those people
aiming for that time you're 

1506
01:14:43,800 --> 01:14:47,800
talking about is, is this pointy
end that's the 10 out of 10, so.

1507
01:14:47,800 --> 01:14:51,000
I'd love, yeah, I'd love to get 
more information to help help, 

1508
01:14:52,000 --> 01:14:54,280
especially people doing that if 
they're getting into running to 

1509
01:14:54,280 --> 01:14:56,680
begin with. 
Like prescription of like this 

1510
01:14:56,680 --> 01:14:59,600
is kind of your goal target, 
yeah, pace to run instead of 

1511
01:14:59,600 --> 01:15:01,840
just going out there without, 
you know, any idea? 

1512
01:15:01,840 --> 01:15:03,600
Is that we don't have time to 
get into it today because how 

1513
01:15:03,600 --> 01:15:04,720
long we've been going today, 
Courtney. 

1514
01:15:04,720 --> 01:15:06,960
No 116, yeah. 
We don't have time to get into 

1515
01:15:06,960 --> 01:15:08,320
it today. 
There's an article saying we 

1516
01:15:08,320 --> 01:15:10,640
might get into it next week. 
It's there's a fellow by the 

1517
01:15:10,640 --> 01:15:14,720
name of Jeff Galloway, who's an 
American, and he has this. 

1518
01:15:14,880 --> 01:15:17,840
His name is literally become a 
verb. 

1519
01:15:18,120 --> 01:15:20,520
It's called Jeffing, which is 
the run walk. 

1520
01:15:20,520 --> 01:15:22,840
It's the, I read this article, 
it's called Jeffing, the run 

1521
01:15:22,840 --> 01:15:25,280
walk method that can get you to 
the marathon finishing line. 

1522
01:15:25,720 --> 01:15:29,040
And it's this, it's it's run 
walking essentially. 

1523
01:15:29,040 --> 01:15:31,120
And it's this idea of these 
people that are setting out to 

1524
01:15:31,120 --> 01:15:32,480
finish their first ever 
marathons. 

1525
01:15:32,840 --> 01:15:36,560
And this Jeff Galloway fellow 
says basically you run into your

1526
01:15:36,560 --> 01:15:39,880
all huffing and puffing and then
walk and then run to your 

1527
01:15:39,880 --> 01:15:41,440
huffing and puffing and then 
walk. 

1528
01:15:41,440 --> 01:15:44,120
What you've just said brought up
that other conversation then 

1529
01:15:44,120 --> 01:15:48,920
Liam about running a marathon 
verse first doing a marathon, 

1530
01:15:48,920 --> 01:15:52,000
completing a marathon verse, 
running a marathon and you've 

1531
01:15:52,000 --> 01:15:54,680
just hit with that we. 
Don't have time we do not have. 

1532
01:15:54,720 --> 01:15:59,520
Time OK, so number number six, 
once you get fancy, fancy gets 

1533
01:15:59,520 --> 01:16:01,080
broken. 
Great saying. 

1534
01:16:01,120 --> 01:16:04,440
I reckon I once you get too 
fancy with everything, you know,

1535
01:16:04,680 --> 01:16:09,960
it's things like most elite 
athletes, like when they achieve

1536
01:16:09,960 --> 01:16:14,480
that end goal of like, you know,
world champions, world records, 

1537
01:16:14,480 --> 01:16:17,560
even at the elite level, 
everyone's looking at what 

1538
01:16:17,560 --> 01:16:19,240
they're doing at that point, but
they haven't seen the 

1539
01:16:19,240 --> 01:16:21,280
consistency over 20 years to get
there. 

1540
01:16:22,120 --> 01:16:24,280
There's a process. 
I bet you there's like a very 

1541
01:16:24,280 --> 01:16:27,840
simple system that they've 
repeated over and over and over 

1542
01:16:27,840 --> 01:16:30,280
and over again and that that's 
what actually gets the results. 

1543
01:16:30,280 --> 01:16:33,080
There is an American basketball 
player retired now, but 

1544
01:16:33,120 --> 01:16:35,400
basketball fans out there, 
you'll know as soon as I mention

1545
01:16:35,400 --> 01:16:36,880
him. 
But if you don't, his name is 

1546
01:16:36,880 --> 01:16:40,160
Tim Duncan. 
He is one of the top 10 

1547
01:16:40,160 --> 01:16:43,160
basketball players all time. 
He played the San Antonio Spurs.

1548
01:16:43,680 --> 01:16:46,680
His nickname was the Big 
fundamental right because he 

1549
01:16:46,680 --> 01:16:49,600
just did the fundamentals. 
His practise the basis. 

1550
01:16:49,600 --> 01:16:52,160
Time and time again, there was 
nothing you're talking about. 

1551
01:16:52,360 --> 01:16:53,920
Once you get fancy, fancy gets 
broken. 

1552
01:16:54,440 --> 01:16:57,080
There was nothing fancy about 
Tim Duncan, right? 

1553
01:16:57,080 --> 01:16:59,280
They're not making highlight 
reels of Tim Duncan because 

1554
01:16:59,400 --> 01:17:03,280
nothing he did was fancy. 
But what he did every single 

1555
01:17:03,280 --> 01:17:07,160
game was the fundamentals over 
and over and over again, and he 

1556
01:17:07,160 --> 01:17:10,160
was a winner. 
So yeah, it's true in all sport.

1557
01:17:10,240 --> 01:17:13,600
True in all sports, but yeah, I 
mean, like I said, these are 

1558
01:17:13,600 --> 01:17:15,800
these. 
It resonated with me all of 

1559
01:17:15,800 --> 01:17:18,600
these because it makes sense to 
me. 

1560
01:17:18,600 --> 01:17:21,680
This is like when I come back to
what Like what's what's how do 

1561
01:17:21,680 --> 01:17:22,600
you. 
Something's not right. 

1562
01:17:22,600 --> 01:17:24,680
How do you improve things? 
Just get back to the basics. 

1563
01:17:24,680 --> 01:17:27,640
Yeah. 
And then final one, which we're 

1564
01:17:27,640 --> 01:17:29,600
gonna there's a bit of a cliche 
we talked about earlier, but 

1565
01:17:29,600 --> 01:17:31,160
find the joy, right. 
It's monotonous. 

1566
01:17:31,800 --> 01:17:32,760
That's not the word I'm looking 
for. 

1567
01:17:32,760 --> 01:17:33,720
Monotonous. 
Yes. 

1568
01:17:33,720 --> 01:17:35,200
You were close. 
It was close. 

1569
01:17:35,640 --> 01:17:40,040
English wasn't my strange. 
But finding the joy, it's true. 

1570
01:17:40,040 --> 01:17:45,400
It's so true. 
Yep, it's going to be day in, 

1571
01:17:45,400 --> 01:17:47,280
day out. 
You got to get out, but you know

1572
01:17:47,320 --> 01:17:52,480
that the routine should be in 
the in. 

1573
01:17:52,560 --> 01:17:55,880
In a way, it's the routine that 
gives you the freedom because 

1574
01:17:55,880 --> 01:17:57,200
you're not overthinking it every
day. 

1575
01:17:57,200 --> 01:17:58,320
You just know what you're going 
to do. 

1576
01:17:58,320 --> 01:18:00,040
Get in. 
There's a system to it. 

1577
01:18:00,200 --> 01:18:02,640
Just keep repeating it. 
Consistency, give yourself the 

1578
01:18:02,640 --> 01:18:06,920
rest and you'll come back. 
So his conclusion was, it's not 

1579
01:18:06,920 --> 01:18:08,040
rocket science, right? 
Running. 

1580
01:18:08,480 --> 01:18:11,400
It's it's exactly Marco Frioli. 
Yeah. 

1581
01:18:11,400 --> 01:18:12,800
What do you think? 
I like that. 

1582
01:18:12,800 --> 01:18:17,480
Well it's what I like about it 
is that he's clearly a bloke and

1583
01:18:17,480 --> 01:18:21,200
I don't know who he is but he's 
clearly a high level run coach 

1584
01:18:21,200 --> 01:18:22,560
or he knows running very well. 
I think he's. 

1585
01:18:22,560 --> 01:18:25,800
Just done a lot of research, 
pulling in right, all of like 

1586
01:18:25,800 --> 01:18:29,320
you talk about mental metadata 
and just bringing in all of the 

1587
01:18:29,320 --> 01:18:32,480
information and coming to this 
conclusion that, hey, I've 

1588
01:18:32,480 --> 01:18:35,640
looked at everything and all of 
the little, you know, tricks and

1589
01:18:35,640 --> 01:18:42,520
bits and it's a common theme. 
And so to that point, what he's 

1590
01:18:42,520 --> 01:18:46,440
pulled in all those seven points
you just run through, there are 

1591
01:18:47,000 --> 01:18:50,520
things that the average person 
could probably deduce 

1592
01:18:50,520 --> 01:18:53,120
themselves. 
But again, we live in this world

1593
01:18:53,120 --> 01:18:57,600
where Instagram and influences 
and everything else out there, 

1594
01:18:57,600 --> 01:19:01,160
there's so much information out 
there and we are like in life, 

1595
01:19:01,160 --> 01:19:02,760
everybody wants to find the 
shortcut. 

1596
01:19:02,760 --> 01:19:04,400
Everybody wants to find the 
CHEAT SHEET. 

1597
01:19:04,400 --> 01:19:07,520
Everybody wants to find the hack
that's going to allow them to 

1598
01:19:07,520 --> 01:19:13,480
get to to their goal quickly. 
But the reality is, like 

1599
01:19:13,880 --> 01:19:16,520
everything else, you. 
Got to do the work you got. 

1600
01:19:16,520 --> 01:19:18,280
To do the work. 
And do it smart. 

1601
01:19:18,280 --> 01:19:22,040
So if you've set yourself a run 
goal for this year, there's 

1602
01:19:22,040 --> 01:19:24,160
going to be days where you're 
going to be frustrated by, it's 

1603
01:19:24,160 --> 01:19:26,400
going to seem out of reach, it's
going to seem unachievable. 

1604
01:19:26,680 --> 01:19:29,680
But the reality is if you just 
keep doing the work, even on the

1605
01:19:29,680 --> 01:19:33,000
days when you feel crap, even on
the days when you're like, I 

1606
01:19:33,000 --> 01:19:35,400
don't think I can do this or I 
don't really want to do this. 

1607
01:19:35,600 --> 01:19:40,720
If you can kind of just put the 
shoes on on those days, they're 

1608
01:19:40,720 --> 01:19:43,760
the days that are going to add 
up when that race day comes or 

1609
01:19:43,760 --> 01:19:47,160
when that, you know, total of 
hours or kilometres or whatever 

1610
01:19:47,160 --> 01:19:49,600
it is you're trying to hit 
comes, they're the days you're 

1611
01:19:49,600 --> 01:19:52,280
going to go. 
And that's what Marco's talking 

1612
01:19:52,280 --> 01:19:52,800
about. 
I think. 

1613
01:19:53,400 --> 01:19:55,120
Keep sway. 
I read it anyway, but simple. 

1614
01:19:55,120 --> 01:19:57,280
Now we've got a lot we didn't 
get to today because we've run 

1615
01:19:57,280 --> 01:19:58,560
out of time. 
We've got some more. 

1616
01:19:58,560 --> 01:20:01,320
I loved our watch chat by the 
way, today, Courtney and I know 

1617
01:20:01,320 --> 01:20:03,400
you've got some sunglasses you 
wanted to talk about. 

1618
01:20:03,400 --> 01:20:06,400
We'll get to that another time. 
But again, shout out to 

1619
01:20:06,400 --> 01:20:09,200
everybody who's getting the big 
surge. 

1620
01:20:09,360 --> 01:20:12,560
Interested to see how many of 
those people hold on after this 

1621
01:20:12,680 --> 01:20:16,640
work. 
But we will be back next week. 

1622
01:20:16,720 --> 01:20:18,000
Happy New Year to everybody out 
there. 

1623
01:20:18,000 --> 01:20:22,080
Hope you have a a safe and happy
start to 2025 and we'll see you 

1624
01:20:22,080 --> 01:20:22,440
next week.