1 00:00:00,120 --> 00:00:02,520 In the beginning podcast episode 5. 2 00:00:02,520 --> 00:00:05,880 Courtney, Good afternoon to you all the way from the US of A. 3 00:00:06,320 --> 00:00:09,160 Well, it is night time. I mean, yeah, things change 4 00:00:09,160 --> 00:00:12,920 very, very quickly around here. And since we spoke last week, 5 00:00:12,920 --> 00:00:15,320 I've I've ended up in LA of all places. 6 00:00:15,400 --> 00:00:17,240 Now we're gonna get to it, because what you're doing over 7 00:00:17,240 --> 00:00:20,440 there for the fitness folk out there, for the runners, for just 8 00:00:20,440 --> 00:00:23,520 people who like looking at, I guess, health stuff online. 9 00:00:23,880 --> 00:00:26,280 I'm really excited to hear about what you're doing specifically. 10 00:00:26,280 --> 00:00:28,400 Before we get to that, we're gonna kick off with the results 11 00:00:28,400 --> 00:00:30,960 from this week's In the Beginning Instagram poll. 12 00:00:30,960 --> 00:00:36,600 Which was which Aussie marathon do you want to run in 2025? 13 00:00:36,600 --> 00:00:40,000 We know marathons are having a moment in Australia right now. 14 00:00:40,240 --> 00:00:42,480 40,000 people at the Melbourne Marathon Festival. 15 00:00:42,480 --> 00:00:44,840 We had 30,000 at the Gold Coast earlier this year. 16 00:00:45,000 --> 00:00:47,880 Sydney's on it's way to becoming a major, so the options were 17 00:00:47,880 --> 00:00:49,880 Gold Coast, Sydney, Melbourne or other. 18 00:00:50,520 --> 00:00:55,640 The winner Gold Coast Marathon in a can to 239%. 19 00:00:55,880 --> 00:00:58,680 Want to run the Gold Coast Marathon in 2025? 20 00:00:59,480 --> 00:01:04,680 Sydney 20%, Melbourne 21% and other came in at 20% as well. 21 00:01:04,680 --> 00:01:07,000 So there's other marathons that people want to run out there 22 00:01:07,000 --> 00:01:10,000 just as much as Sydney and Melbourne, but Gold Coast the 23 00:01:10,120 --> 00:01:12,880 the the runaway leader. Yeah, and I mean there was great 24 00:01:12,880 --> 00:01:15,760 numbers who chimed in again. So it's not, you know, we're not 25 00:01:15,760 --> 00:01:19,160 talking to a few people here. Maybe we have a bit of a skew of 26 00:01:19,160 --> 00:01:22,080 a QLD audience, but I don't think so because I I would find 27 00:01:22,080 --> 00:01:24,080 that Queenslanders probably want to travel. 28 00:01:24,480 --> 00:01:28,280 Maybe what we've got here is we talked about runs being 29 00:01:28,280 --> 00:01:30,800 experiences. Do the Southerners or want to 30 00:01:30,800 --> 00:01:33,160 come up the Queensland to run and it's a fast course. 31 00:01:33,320 --> 00:01:36,280 Well, they want to move up here, so it makes sense that they 32 00:01:36,280 --> 00:01:39,000 probably want to run up the in fact, the day we're recording is 33 00:01:39,000 --> 00:01:43,640 I bumped into AFL player Jake Melksham, who's up here on in 34 00:01:43,640 --> 00:01:47,000 his offseason and you know, he's probably coming to the end of 35 00:01:47,000 --> 00:01:48,920 his career in the next couple of years or so. 36 00:01:49,200 --> 00:01:51,000 And he's talking about how wonderful it is on the Gold 37 00:01:51,000 --> 00:01:52,600 Coast as well. And he's up here doing a bunch 38 00:01:52,600 --> 00:01:54,440 of fitness stuff and riding and all the rest of it. 39 00:01:54,440 --> 00:01:57,960 So it is an amazing place to to live and train. 40 00:01:57,960 --> 00:02:01,560 And I can understand why 39% of people who joined in the poll on 41 00:02:01,560 --> 00:02:04,800 Instagram wanted to run the Gold Coast in 2025. 42 00:02:04,960 --> 00:02:07,080 I do. This is something we'll look at 43 00:02:07,440 --> 00:02:09,919 probably a bit later on this year because we know Courtney 44 00:02:09,919 --> 00:02:12,840 how quickly the Gold Coast Marathon sold out and precinct 45 00:02:12,840 --> 00:02:15,320 sold out six months in advance for 2024. 46 00:02:15,320 --> 00:02:17,400 Well, it sounds like it sounds like it's going to sell out even 47 00:02:17,400 --> 00:02:19,560 quicker on that poll. But and a big announcement 48 00:02:19,560 --> 00:02:21,640 during the week for the Gold Coast Marathon that ASICS are 49 00:02:21,640 --> 00:02:25,560 now on board until 2032. It looks as though Gold Coast 50 00:02:25,560 --> 00:02:29,280 might be the Olympic marathon location as well for Brisbane 51 00:02:29,280 --> 00:02:32,760 when it comes to town. So marathon running, you know, 52 00:02:33,080 --> 00:02:35,600 is strong, You know, we know it's strong in the country right 53 00:02:35,600 --> 00:02:37,760 now, but it's particularly strong on the Gold Coast are. 54 00:02:37,800 --> 00:02:39,960 You sure? Are you sure on that stat yet 55 00:02:39,960 --> 00:02:42,200 about the marathon being on the Gold Coast? 56 00:02:42,200 --> 00:02:44,000 And is that we've had this discussion, haven't we? 57 00:02:44,040 --> 00:02:47,560 Triathlon on the Sunshine Coast Marathon Gold. 58 00:02:47,560 --> 00:02:51,680 Coast, You and I had this discussion on a run previously 59 00:02:51,680 --> 00:02:54,920 about the idea that Noosa, obviously Sunshine Coast, 60 00:02:54,920 --> 00:02:56,400 obviously hosts a world class triathlon. 61 00:02:56,400 --> 00:02:59,120 Every year the Gold Coast hosts a world class marathon. 62 00:02:59,320 --> 00:03:03,360 And yet the early conversation was that the two would switch 63 00:03:03,600 --> 00:03:06,040 and that Noosa would host the marathon. 64 00:03:06,360 --> 00:03:09,120 And the Gold Coast, because of the Broadwater swimming area, 65 00:03:09,120 --> 00:03:12,520 would be a better place to host the triathlon because as you 66 00:03:12,520 --> 00:03:15,360 explained to it, you explained it to me, the Olympic marathon, 67 00:03:15,360 --> 00:03:17,680 they can't hold it in like open ocean. 68 00:03:18,680 --> 00:03:20,560 The triathlon. Yeah, the triathlon. 69 00:03:21,200 --> 00:03:24,680 Well, I mean, they did in Rio, so it's debatable, OK. 70 00:03:26,200 --> 00:03:28,040 So I'm not sure. Exactly why that is. 71 00:03:28,040 --> 00:03:30,360 To put a pin in that the ASICS announcement that happened 72 00:03:30,360 --> 00:03:34,640 during the week, there was no commitment that Gold Coast would 73 00:03:34,640 --> 00:03:36,400 be the location for the marathon. 74 00:03:36,560 --> 00:03:40,880 It was more just a little bit of, I guess, joining the dots in 75 00:03:40,880 --> 00:03:43,560 that this new partnership has been made between ASICS and 76 00:03:43,560 --> 00:03:48,080 Event Management Queensland for the next eight years in the lead 77 00:03:48,080 --> 00:03:51,520 up. And perhaps it's an it's an 78 00:03:51,520 --> 00:03:55,160 logical planning or an easy jump to make that Gold Coast would 79 00:03:55,160 --> 00:03:58,400 then be the venue for the Olympic marathon. 80 00:03:58,400 --> 00:04:00,560 But again, still up in the air all. 81 00:04:00,640 --> 00:04:04,640 Right, with that long A, Obviously they've committed that 82 00:04:04,640 --> 00:04:07,120 long. Do they do a special shoe assics 83 00:04:07,120 --> 00:04:09,720 for the Gold Coast Marathon like they do for the Noosa Triathlon? 84 00:04:09,800 --> 00:04:11,640 Do they? Have you've seen the NUSA 85 00:04:11,640 --> 00:04:12,680 Triathlon? Race. 86 00:04:13,040 --> 00:04:16,040 I've raced in the I've raced in the NUSA Triathlon show a couple 87 00:04:16,040 --> 00:04:16,800 of times. I really like. 88 00:04:16,800 --> 00:04:20,120 It So do they have a do they have a Gold Coast Marathon? 89 00:04:20,160 --> 00:04:24,000 Version of that No they do not if for any of those dolphins at 90 00:04:24,000 --> 00:04:27,880 ASICS listening. Maybe I thought you might add 91 00:04:27,880 --> 00:04:29,880 some early. Insight in that didn't but but I 92 00:04:29,880 --> 00:04:33,280 know that they do. ASICS do the for in their meta 93 00:04:33,280 --> 00:04:35,240 speeds. They've had the meta speed Paris 94 00:04:35,480 --> 00:04:38,120 and the meta speed Tokyo. They have come out with city 95 00:04:38,120 --> 00:04:42,600 themed shoes previously. I'd love to run in a meta speed 96 00:04:42,600 --> 00:04:44,400 Gold Coast. What would you what would you 97 00:04:44,440 --> 00:04:48,200 put on a Gold Coast shoes? What kind of shoe would you? 98 00:04:48,200 --> 00:04:49,960 What would come out on a Gold Coast shoe? 99 00:04:50,200 --> 00:04:54,480 Well, a meta speed GC is what I'm going to call it, the meta 100 00:04:54,480 --> 00:04:57,880 speed GC32 for the Olympic 32 look. 101 00:04:57,880 --> 00:05:00,520 It's got the colour way. You've got to think it's almost 102 00:05:00,520 --> 00:05:04,120 borderline fluoro yellow. Like it's, it's got to be fluoro 103 00:05:04,120 --> 00:05:06,800 yellow and Blues. There's got to be bright, bold 104 00:05:06,800 --> 00:05:08,720 colours. Do you reckon they could just do 105 00:05:08,760 --> 00:05:12,240 a pair of like thongs? So running a running shoe and 106 00:05:12,240 --> 00:05:15,240 just that the graphics on it are literally a pair of thongs. 107 00:05:15,240 --> 00:05:17,960 So you've got however many people running the marathon on 108 00:05:17,960 --> 00:05:19,600 the Gold Coast and it looks like they're in thongs. 109 00:05:19,600 --> 00:05:20,400 It's a. Good idea. 110 00:05:20,960 --> 00:05:23,640 Well, flip flops if you're in the States or wherever you're. 111 00:05:24,040 --> 00:05:27,400 If there's any, if there's any, if there's any talented graphic 112 00:05:27,400 --> 00:05:30,440 designers or talented designer people listening to this, feel 113 00:05:30,440 --> 00:05:35,080 free to design the Gold Coast Marathon shoe and we'll take it 114 00:05:35,080 --> 00:05:36,520 to our six. We'll come to some sort of an 115 00:05:36,520 --> 00:05:39,480 agreement on a percentage split when these shoes go absolutely 116 00:05:39,480 --> 00:05:40,920 gangbusters. But of course, let's talk about 117 00:05:40,920 --> 00:05:41,600 you. Why? 118 00:05:41,600 --> 00:05:42,720 What are you doing in the States? 119 00:05:42,720 --> 00:05:46,280 What are doing? Abroad, nothing like organising 120 00:05:46,280 --> 00:05:48,600 a flight 2 days before you go somewhere. 121 00:05:49,000 --> 00:05:53,160 But look, I, I think all this talk of us doing this podcast 122 00:05:53,160 --> 00:05:55,800 and you know, I've been getting excited talking about running, 123 00:05:55,800 --> 00:05:59,160 We've been talking about goals. Obviously Red Bull heard that 124 00:05:59,160 --> 00:06:02,320 too. And I have got over after all 125 00:06:02,320 --> 00:06:05,040 the accidents we've talked about I've had and you know, I've got 126 00:06:05,320 --> 00:06:08,640 bodies a little bit imbalance. So I've decided to come over to 127 00:06:08,840 --> 00:06:12,680 for the week to Santa Monica. So Santa Monica and LA to the 128 00:06:12,680 --> 00:06:14,680 Red Bull Athlete Performance Centre. 129 00:06:14,680 --> 00:06:18,320 So it's AI suppose it's not a secret, but it kind of is a 130 00:06:18,320 --> 00:06:20,960 little bit of an exclusive secret performance centre. 131 00:06:20,960 --> 00:06:23,000 So think about something like the Australian Institute of 132 00:06:23,000 --> 00:06:25,040 Sport, but just for Red Bull athletes. 133 00:06:25,040 --> 00:06:28,120 So there's two of them globally at the moment. 134 00:06:28,120 --> 00:06:32,080 I've actually got a feeling Christian Protraca is over in 135 00:06:32,240 --> 00:06:35,680 the close to Salzburg in the European base and I've come 136 00:06:35,680 --> 00:06:39,040 across the Pacific to the American base. 137 00:06:39,040 --> 00:06:42,800 So the goal for me is really about longevity and really 138 00:06:42,800 --> 00:06:45,320 trying to work out, OK, let's get serious, a little bit 139 00:06:45,320 --> 00:06:47,800 serious again about where I'm going and what I'm going to do. 140 00:06:48,160 --> 00:06:54,080 And you come to this centre with experts at this place from, you 141 00:06:54,200 --> 00:06:59,120 know, every like if you're talking, you know, medical 142 00:06:59,120 --> 00:07:02,840 people, strength and conditioning psychologists, 143 00:07:04,120 --> 00:07:06,840 Chaopra, everything you can imagine under the one's son, all 144 00:07:06,840 --> 00:07:11,520 the diagnostic kind of equipment you need, ultrasounds, 145 00:07:11,520 --> 00:07:13,360 everything else. But I've come with to them 146 00:07:13,360 --> 00:07:16,920 going, I want longevity. My body is beaten up at the 147 00:07:16,920 --> 00:07:20,200 moment. Let's get myself back balanced 148 00:07:20,440 --> 00:07:22,000 and I want to be running great again. 149 00:07:22,480 --> 00:07:24,080 Which would be a new challenge May. 150 00:07:24,160 --> 00:07:26,720 Courtney run Great again. That's a slogan. 151 00:07:26,720 --> 00:07:32,000 Well, there's our first hat, but that would be a new challenge 152 00:07:32,000 --> 00:07:33,760 for them because as you mentioned, Christian Petrarca 153 00:07:33,760 --> 00:07:36,240 and I know Travis spoke, another Red Bull athlete has spent time 154 00:07:36,240 --> 00:07:39,200 at these centres as well. And these are guys in the at 155 00:07:39,200 --> 00:07:42,640 their peak who are looking to maximise their peak, less 156 00:07:42,640 --> 00:07:47,120 worried about what how they're travelling in 10-15 years time. 157 00:07:47,440 --> 00:07:49,960 How have they responded to the challenge of getting Courtney 158 00:07:49,960 --> 00:07:54,040 Atkinson, you know, fitting and at his best for the long term? 159 00:07:54,560 --> 00:07:59,680 Surprising I, I kind of in my time 20 years at Red Bull, so 160 00:07:59,680 --> 00:08:02,360 I've avoided this place because they love testing you and when I 161 00:08:02,360 --> 00:08:04,720 mean testing is like putting you through the ringers on trying to 162 00:08:04,720 --> 00:08:05,920 get your data and everything else. 163 00:08:05,920 --> 00:08:07,040 What have they done? What have they put? 164 00:08:07,080 --> 00:08:10,480 What have they put you through? So to begin with simply I've 165 00:08:10,560 --> 00:08:13,000 sent all my last two years of scans. 166 00:08:13,000 --> 00:08:16,920 So when I I had a bad rolled ankle two years ago, which kind 167 00:08:16,920 --> 00:08:20,560 of set set in a race, I rolled the ankle, pulled some ligaments 168 00:08:20,560 --> 00:08:23,640 off the bone and that really set everything in motion that, you 169 00:08:23,640 --> 00:08:27,000 know, I was a bit unbalanced, you know, a little bit of 170 00:08:27,000 --> 00:08:29,480 stability issues. Then obviously I had a calf go 171 00:08:29,480 --> 00:08:32,480 last year and I think that stemmed a lot from that original 172 00:08:32,480 --> 00:08:35,280 ankle and then the three accidents on bikes and 173 00:08:35,280 --> 00:08:37,840 everything else going on over the past few weeks. 174 00:08:37,840 --> 00:08:41,720 So All in all, mate, I'm just a walk and train wreck and we're 175 00:08:41,720 --> 00:08:44,720 here to straighten up. So sent the scans over, they 176 00:08:44,720 --> 00:08:47,800 look at it, told me get over here in two days, let's sort 177 00:08:47,800 --> 00:08:51,480 this out sooner than later. Went in physical assessment. 178 00:08:51,480 --> 00:08:55,920 So seeing how those older injuries have kind of 179 00:08:55,920 --> 00:08:59,200 recuperated or come back with ultrasound. 180 00:08:59,200 --> 00:09:02,840 So looking at the muscle fibres, looking at where nerves are, 181 00:09:03,000 --> 00:09:06,160 everything like that. And then the next stage is 182 00:09:06,160 --> 00:09:08,600 diagnostic testing. So if you looked at my socials 183 00:09:08,600 --> 00:09:11,640 and I actually shared it on the In the Beginning podcast socials 184 00:09:11,640 --> 00:09:14,840 as well, you would explain me on, you know, knee machines, 185 00:09:14,840 --> 00:09:18,400 ankle machines that's doing all baseline testing around, you 186 00:09:18,400 --> 00:09:20,720 know, where the strength is lying at the moment, where my 187 00:09:20,720 --> 00:09:24,280 weaknesses are leg to leg. And then today we started on the 188 00:09:24,280 --> 00:09:27,760 process of, you know, small exercises to try and improve 189 00:09:27,760 --> 00:09:29,840 that. Saw a dietitian for the first 190 00:09:29,840 --> 00:09:33,040 time in, in you know, since my time at the IAS probably six 191 00:09:33,040 --> 00:09:36,880 years ago. And look, that was, that was an 192 00:09:36,880 --> 00:09:39,640 interesting experience as well, because I, again, I don't have 193 00:09:39,640 --> 00:09:42,760 the same goals as what, you know, a Christian protractor or 194 00:09:42,960 --> 00:09:45,440 someone going to the Olympic triathlon at the moment is going 195 00:09:45,440 --> 00:09:46,800 for. I'm literally like walking in 196 00:09:46,800 --> 00:09:51,120 there going, Hey, I travel a whole lot in my my daily life 197 00:09:51,120 --> 00:09:54,360 now I'm eating at service stations, probably going through 198 00:09:54,360 --> 00:09:55,720 the Mac as drive through a bit too. 199 00:09:56,040 --> 00:09:56,760 Much. And So what? 200 00:09:56,760 --> 00:09:58,600 But So what do they say that say to that? 201 00:09:59,000 --> 00:10:04,160 So the focus of that, always think about it in specifics so 202 00:10:04,160 --> 00:10:07,400 you can look at yourself as an athlete generally, you can 203 00:10:07,400 --> 00:10:10,160 listen to all the elite information, you know that you 204 00:10:10,160 --> 00:10:11,840 can read on the Internet and everything else. 205 00:10:11,840 --> 00:10:14,520 But I go in there with one problem I want to solve. 206 00:10:14,760 --> 00:10:18,960 So for, for from my diet perspective, the one problem I 207 00:10:18,960 --> 00:10:22,520 was trying to solve is when I walk down the steps in the 208 00:10:22,520 --> 00:10:25,440 morning after getting out of bed, I am sore. 209 00:10:26,240 --> 00:10:27,440 Now most people go, well, that's age. 210 00:10:27,440 --> 00:10:30,040 Yeah, it is. Of course it's age, but there's 211 00:10:30,040 --> 00:10:32,640 something more underlying there. I want to, I want to walk down 212 00:10:32,640 --> 00:10:35,400 the steps and not be as sore in the morning. 213 00:10:35,800 --> 00:10:38,600 So when I go out for my run, I'm ready to go and it's a little 214 00:10:38,600 --> 00:10:39,720 bit better. Now look, we're not going to 215 00:10:39,720 --> 00:10:42,160 change it, you know, completely flip that. 216 00:10:42,440 --> 00:10:46,000 But I want to look at ways, what can I do eating with the my 217 00:10:46,000 --> 00:10:48,960 daily life, with the challenges of how I've got to travel and 218 00:10:48,960 --> 00:10:51,080 work and, you know, all the different commitments, I 219 00:10:51,080 --> 00:10:54,160 suppose, how can I fix that up and go forward? 220 00:10:54,160 --> 00:10:55,640 So that was what we're talking about today. 221 00:10:55,640 --> 00:10:58,080 And did they give, give you like can you, can you give us 222 00:10:58,080 --> 00:11:02,040 something just straightforward and tangible that they told you 223 00:11:02,440 --> 00:11:05,800 from a, from a diet perspective? So we're going to do, we're 224 00:11:05,800 --> 00:11:09,400 going to focus on protein and most people go here of course, 225 00:11:09,400 --> 00:11:11,560 like that makes sense recovery protein you didn't. 226 00:11:11,560 --> 00:11:14,640 Have to go all the way to Santa Monica to to know that yet. 227 00:11:15,760 --> 00:11:18,320 That that very true, very true, But it's actually the timing 228 00:11:18,360 --> 00:11:21,880 timing of the protein, but also looking at how I'm how I have 229 00:11:21,880 --> 00:11:27,080 been eating daily and where I eat, how how quickly I eat after 230 00:11:27,080 --> 00:11:28,880 training. But it's more like, in a 231 00:11:28,880 --> 00:11:33,600 nutshell, the summary is more eating protein more often during 232 00:11:33,600 --> 00:11:37,680 the day versus having larger chunks of protein at just like. 233 00:11:37,680 --> 00:11:40,800 Once or twice a day, so turning you into a grazer instead of a 234 00:11:40,800 --> 00:11:43,280 binger. Yeah, But really focused on the 235 00:11:43,280 --> 00:11:46,000 protein because like from a calorie point of view, I don't 236 00:11:46,000 --> 00:11:49,440 really have challenges, you know, if I'm not massive eater 237 00:11:49,440 --> 00:11:51,160 and I'm still running a fair bit. 238 00:11:51,520 --> 00:11:55,080 So weight, I'm not here to try and lose massive amount of 239 00:11:55,080 --> 00:11:58,240 weight or anything like that. It was purely about how can I 240 00:11:58,240 --> 00:12:00,640 make my body feel better. And that's the same thing with 241 00:12:01,000 --> 00:12:04,160 all the diagnostics around what we're looking at of trying to, 242 00:12:04,560 --> 00:12:08,360 let's say, put the body back into balance, you know, get my 243 00:12:08,440 --> 00:12:13,920 get equal drive off my calves. And look, I'm only two days here 244 00:12:13,920 --> 00:12:16,120 in, so I haven't got all the answers to that yet. 245 00:12:16,120 --> 00:12:18,880 But you know, when we're talking about experts, you've got people 246 00:12:18,880 --> 00:12:20,320 here. What the beauty, I suppose, of 247 00:12:20,320 --> 00:12:25,080 the Red Bull kind of ecosystem in elite sport is we're not 248 00:12:25,080 --> 00:12:27,000 talking about just runners and triathletes here. 249 00:12:27,320 --> 00:12:29,680 So if I told you who was in there, I've got to kill you 250 00:12:29,720 --> 00:12:31,920 because, you know, that's a secret. 251 00:12:32,320 --> 00:12:35,360 But if you think about a centre, like there's only what were 252 00:12:35,360 --> 00:12:37,960 there, there's there's seven athletes here this week. 253 00:12:38,880 --> 00:12:40,960 That's it. So you've got the whole centre 254 00:12:40,960 --> 00:12:44,200 or in this pretty probably 20 staff in there and they're 255 00:12:44,200 --> 00:12:47,520 dealing with seven athletes from Red Bull athletes and that's in 256 00:12:47,520 --> 00:12:49,440 their problem. So as you can imagine, you get 257 00:12:49,440 --> 00:12:52,040 pretty specialised in personal treatment. 258 00:12:52,120 --> 00:12:56,360 We and I mean, you know, the Red Bull as as F1 drivers has 259 00:12:56,360 --> 00:12:59,800 surfers, has athletes within team sports all over the world. 260 00:12:59,800 --> 00:13:03,320 So yeah, I get the sense of they have this ability to cater to 261 00:13:03,360 --> 00:13:04,520 athletes from all around the planet. 262 00:13:04,520 --> 00:13:08,800 Just getting back to the nutrition stuff from a an as you 263 00:13:08,800 --> 00:13:11,880 were talking about it for you, someone who has been and is 264 00:13:11,880 --> 00:13:14,400 still at the elite level of competing. 265 00:13:15,160 --> 00:13:17,960 I'm listening to it as somebody very much on the amateur level 266 00:13:17,960 --> 00:13:22,240 who could do with the very simple equation of operating in, 267 00:13:22,240 --> 00:13:26,160 what is it, calorie deficit, basically using up more calories 268 00:13:26,160 --> 00:13:28,960 than I consume on a daily basis. And I think there'd be a lot of 269 00:13:28,960 --> 00:13:31,880 people out there who are the same, which is like, I could be 270 00:13:31,880 --> 00:13:34,280 a better runner if I was carrying a little bit less 271 00:13:34,280 --> 00:13:37,280 weight just because that's how it's easier to run when you're a 272 00:13:37,280 --> 00:13:39,080 bit lighter. But there would also be people 273 00:13:39,080 --> 00:13:42,120 listening to these who are, they don't like you. 274 00:13:42,120 --> 00:13:45,040 They don't actually need to lose any weight, but knowing that, 275 00:13:45,320 --> 00:13:48,640 that there's specificity in the timing that you eat your protein 276 00:13:48,640 --> 00:13:50,920 and all that sort of stuff and the way you eat your protein 277 00:13:51,600 --> 00:13:53,000 would be really interesting for them as well. 278 00:13:53,000 --> 00:13:54,400 So that's, that's, yeah. Nice. 279 00:13:54,400 --> 00:13:56,480 So what, So what's next? Now you've done the, you've done 280 00:13:56,480 --> 00:13:59,120 the baseline testing, you've done the dietary stuff. 281 00:13:59,120 --> 00:14:00,760 What, what's, how many more days are you there for? 282 00:14:00,760 --> 00:14:02,040 What? What else is on the on the 283 00:14:02,160 --> 00:14:04,640 plate? Yeah, so here for the rest of 284 00:14:04,640 --> 00:14:08,360 the week, so it's a Monday to Friday, 5 day stint and a lot of 285 00:14:08,360 --> 00:14:11,840 the work will actually be done once when I get home. 286 00:14:11,840 --> 00:14:14,760 And over the months, years coming, you know, you'll 287 00:14:14,760 --> 00:14:18,120 obviously stay in contact. But if you look at, I suppose 288 00:14:18,120 --> 00:14:21,240 tomorrow, I'm in bio mechanics, so I'll be on the big treadmill 289 00:14:21,840 --> 00:14:24,520 in the lab tomorrow. And most people when they think 290 00:14:25,040 --> 00:14:28,480 labs and running, they'll be thinking of all the apparatus 291 00:14:28,480 --> 00:14:30,400 and the VO twos and all the oxygen. 292 00:14:30,400 --> 00:14:33,160 None of that for me because like we said, there's like a real 293 00:14:33,160 --> 00:14:36,280 purpose, really single purpose of why I'm here. 294 00:14:36,680 --> 00:14:40,880 And it's around trying to get the muscles and the and the body 295 00:14:40,880 --> 00:14:44,480 back moving in the right, you know, getting mobility back 296 00:14:44,480 --> 00:14:46,600 right, getting the muscles balanced again. 297 00:14:46,600 --> 00:14:51,720 So tomorrow's all about run by a mechanics, and this is I haven't 298 00:14:51,720 --> 00:14:53,440 done it yet. I'm sitting here listening to 299 00:14:53,440 --> 00:14:58,920 this and I wouldn't have thought you had deficiencies. 300 00:14:59,440 --> 00:15:01,440 That's just how I bought because you and I have run together and 301 00:15:01,440 --> 00:15:04,200 I know what you're elite athlete, you know, Olympics and 302 00:15:04,200 --> 00:15:07,480 all that, but I wouldn't have thought you would have 303 00:15:07,920 --> 00:15:10,720 deficiencies in your, in your bio mechanics from a running 304 00:15:10,720 --> 00:15:13,640 perspective. I've found it strange that yeah, 305 00:15:13,640 --> 00:15:16,160 you're going to be those that exist are going to be 306 00:15:16,160 --> 00:15:19,360 highlighted to you tomorrow. Yeah, I mean, even to the basic, 307 00:15:20,640 --> 00:15:25,840 the basics of like calf size from leg to leg, you know, I've 308 00:15:25,840 --> 00:15:29,920 got quite a like a extra large right calf. 309 00:15:30,240 --> 00:15:32,920 You know, I'm pushing off differently from calf to calf. 310 00:15:32,920 --> 00:15:35,840 Now that's not an issue because it doesn't hamper my running. 311 00:15:35,840 --> 00:15:39,680 But if we start to talk about like how to be most efficient 312 00:15:39,680 --> 00:15:43,120 and most economical, these are like the the small things we're 313 00:15:43,120 --> 00:15:45,520 looking at. So this is very different to 314 00:15:45,960 --> 00:15:49,320 we're going to touch on it later about running technique and cues 315 00:15:49,320 --> 00:15:51,440 once we go through our weeks, because I think that's important 316 00:15:51,440 --> 00:15:56,080 to differentiate what I'm talking about around muscles 317 00:15:56,080 --> 00:15:59,200 and, and trying to become more efficient with actually trying 318 00:15:59,200 --> 00:16:03,320 to change your running style. Okay, So what I'm trying to do 319 00:16:03,680 --> 00:16:08,360 is actually utilise the muscles like push off the toes equally 320 00:16:09,040 --> 00:16:12,440 versus having a favoured leg because of some of the injuries 321 00:16:12,440 --> 00:16:16,600 that I've had recently versus come here to look at my bio 322 00:16:16,600 --> 00:16:19,320 mechanics to completely change my run technique. 323 00:16:19,760 --> 00:16:22,640 That's something I definitely will not be doing because I've 324 00:16:22,640 --> 00:16:25,720 had experience with that in the past and it has been an absolute 325 00:16:25,720 --> 00:16:26,680 disaster. But we'll get that. 326 00:16:26,840 --> 00:16:28,040 We'll get in to you later. We'll. 327 00:16:28,040 --> 00:16:29,320 Get into a bit of that a bit later. 328 00:16:30,040 --> 00:16:34,280 So just to wrap up, yeah, like I'm here this week with like the 329 00:16:34,280 --> 00:16:37,160 surfers. There's actually a young lady 330 00:16:37,160 --> 00:16:39,160 from Sale GP here. Oh wow. 331 00:16:39,200 --> 00:16:42,800 So sales, yeah, on the big boats does the IT was like what 332 00:16:42,800 --> 00:16:46,720 Kyhurst, what Kyhurst used to do with these hands yeah, pretty 333 00:16:46,920 --> 00:16:49,280 yeah, pretty much when both me and Liam here are like turning 334 00:16:49,280 --> 00:16:51,640 our hands over on it like a. Witch for those that for those 335 00:16:51,640 --> 00:16:55,120 that can't see it and it's it's like when you see somebody who 336 00:16:55,120 --> 00:16:57,560 doesn't know what they're doing on one of those boxing bags and 337 00:16:57,560 --> 00:17:00,760 that you try to keep spinning the what are the speed bag? 338 00:17:00,760 --> 00:17:02,400 That's what I'm talking about when you try and get on the 339 00:17:02,400 --> 00:17:04,520 speed bag, except with a hand either side of that. 340 00:17:05,079 --> 00:17:08,000 We're pretty much cannot think of the the sailing term for it, 341 00:17:08,000 --> 00:17:12,079 but someone 100% though. But yeah, surface, there's 342 00:17:12,079 --> 00:17:15,680 skaters in there recovering, rehab, some people are just in 343 00:17:15,680 --> 00:17:18,760 their training and yeah, it's like it's always super cool. 344 00:17:18,760 --> 00:17:21,160 And that's, that's my favourite thing about Red Bull and being 345 00:17:21,160 --> 00:17:26,000 involved with that business is, you know, it's never about my 346 00:17:26,000 --> 00:17:27,680 sport, it's never about anyone's sport. 347 00:17:27,680 --> 00:17:31,600 We're just all one big group all kind of trying to, you know, I 348 00:17:31,600 --> 00:17:34,360 think the slogan in is there and the slogan in there's like, you 349 00:17:34,360 --> 00:17:36,920 know, fuck the limits. It's a rare, it's, I did see 350 00:17:36,920 --> 00:17:38,200 that on one of your socials as well. 351 00:17:38,360 --> 00:17:41,920 It is a, it is a rare brand. I think over the course of this 352 00:17:41,920 --> 00:17:45,240 podcast, I would like to explore some other parts of the Red Bull 353 00:17:45,240 --> 00:17:48,160 business and the stuff they do because I, I love the brand and 354 00:17:48,160 --> 00:17:51,200 I think that it's such a, the brand is everywhere. 355 00:17:51,400 --> 00:17:54,800 But I, I would, I, I think some of the stuff they do is, is 356 00:17:54,800 --> 00:17:57,240 super cool. In fact, I was training this 357 00:17:57,240 --> 00:18:00,800 morning with a fella by the name of Aza, Aaron Graham, who runs 358 00:18:00,800 --> 00:18:02,960 Pro Guarding, which is the lifeguarding service. 359 00:18:03,200 --> 00:18:07,320 And he's on his way down to Sydney because he's he's going 360 00:18:07,320 --> 00:18:11,240 to be doing the water safety for the extreme diving event that's 361 00:18:11,240 --> 00:18:13,520 happening down in Sydney, which Red Bull has an involvement as 362 00:18:13,520 --> 00:18:13,920 well. So. 363 00:18:14,400 --> 00:18:16,200 Red what is it? Red Bull Cliff diving world 364 00:18:16,200 --> 00:18:17,360 champs. Yeah, so. 365 00:18:17,760 --> 00:18:20,680 Literally build A7 Storey high rise on the Sydney Harbour and 366 00:18:20,680 --> 00:18:21,920 jump off it. Nuts. 367 00:18:22,120 --> 00:18:23,520 You'll you'll, you'll do that right? 368 00:18:23,560 --> 00:18:27,760 No, no, that will never be. I get, I get weak knees at the 369 00:18:27,920 --> 00:18:30,880 on the three metre springboard just a bit. 370 00:18:30,880 --> 00:18:34,120 Speaking of that, and I know you've got some interesting run 371 00:18:34,120 --> 00:18:36,080 technique stuff that you've been discovering. 372 00:18:36,080 --> 00:18:37,240 We're going to get to in a moment. 373 00:18:37,640 --> 00:18:42,280 Quickly though my week, I had a wedding down in Sydney, which 374 00:18:42,280 --> 00:18:45,040 was a pretty big wedding. I had a couple of dusty runs. 375 00:18:45,080 --> 00:18:47,440 I haven't been as active as I as I would have liked this week, 376 00:18:47,440 --> 00:18:50,720 but I did go on train this morning and you talk we talk a 377 00:18:50,720 --> 00:18:53,960 bit about trying new things and all then you know for you right 378 00:18:53,960 --> 00:18:57,720 now dirt bike riding is is you're a beginner, right? 379 00:18:57,720 --> 00:18:59,880 You're you're a beginner level of that and you get inside a 380 00:18:59,880 --> 00:19:01,440 rookie. You're a rookie right. 381 00:19:01,840 --> 00:19:05,320 This morning I didn't exercise for the very first time and 382 00:19:05,320 --> 00:19:10,000 failed spectacularly. People would have seen and you 383 00:19:10,000 --> 00:19:15,080 it's often surf as you see doing it watermen and women that that 384 00:19:15,080 --> 00:19:16,360 exercise. I don't know if you've done it 385 00:19:16,360 --> 00:19:19,480 according where you pick drop down to the bottom of the ocean 386 00:19:19,480 --> 00:19:22,120 with a rock and then try and run along the ocean floor. 387 00:19:22,120 --> 00:19:24,520 You ever done that? No, but I I know exactly what 388 00:19:24,520 --> 00:19:26,400 you're talking about. And, and people out there will 389 00:19:26,400 --> 00:19:28,640 know what I'm talking about this morning. 390 00:19:28,640 --> 00:19:32,600 Whippet Bondi Rescue, fame who fame who runs these courses had 391 00:19:32,600 --> 00:19:36,160 us do this in Corumbin Creek. We were doing it in partners and 392 00:19:36,160 --> 00:19:40,240 your partner would go down, run along with the rock and then as 393 00:19:40,240 --> 00:19:42,840 soon as they dropped it, you were meant to go down, pick up 394 00:19:42,840 --> 00:19:45,480 the rock and take it in turns. A little relay session my 395 00:19:45,480 --> 00:19:49,720 partner started. Problem is and we've talked 396 00:19:49,720 --> 00:19:53,240 about how bad I am at swimming, there was quite a strong current 397 00:19:53,400 --> 00:19:55,880 running back in. It was the current was coming in 398 00:19:56,680 --> 00:20:01,640 and my partner dropped the rock. But we would at a point of we're 399 00:20:01,640 --> 00:20:05,120 at a depth where basically I couldn't get down to the rock 400 00:20:05,400 --> 00:20:08,040 and when I got there by the time I got down to the rock. 401 00:20:08,920 --> 00:20:10,800 I couldn't pick the thing up because I was out of breath. 402 00:20:11,080 --> 00:20:16,720 So I, like everybody else, was kind of progressing their way up 403 00:20:16,720 --> 00:20:20,280 the Creek with these rocks. And meanwhile Micah, my partner 404 00:20:20,280 --> 00:20:23,480 and I were just floundering back at the start line because I'm, I 405 00:20:23,480 --> 00:20:28,280 can't, I can't do this now. What in the end had to happen is 406 00:20:28,280 --> 00:20:31,160 that Micah went back down, got the rock and brought it to a 407 00:20:31,640 --> 00:20:34,840 shallower part of the Creek. So essentially I didn't have to 408 00:20:34,840 --> 00:20:38,600 dive down to pick this thing up, but I could just bend over, pick 409 00:20:38,600 --> 00:20:40,960 this thing up and kind of walk to sort of forehead. 410 00:20:40,960 --> 00:20:42,920 So you're, you're at knee, knee level. 411 00:20:42,920 --> 00:20:47,040 It was exactly I was at Shin Hut waiting with a rock in my hands. 412 00:20:47,160 --> 00:20:50,880 But it was And then when the truth is when we turned around 413 00:20:50,880 --> 00:20:54,000 and came back with the current, it was much easier. 414 00:20:54,000 --> 00:20:57,400 And Micah said to me after we finished my partner, he said it 415 00:20:57,400 --> 00:20:59,360 looked awesome. I put my head under a couple of 416 00:20:59,360 --> 00:21:01,360 times and what should I do? And it looked like it looked 417 00:21:01,360 --> 00:21:02,800 like the videos you see of somebody. 418 00:21:03,240 --> 00:21:06,080 But it was humbling as hell. It was, it was. 419 00:21:06,080 --> 00:21:09,240 I enjoyed it and I'd love to try it again, but it was an 420 00:21:09,240 --> 00:21:12,200 incredibly humbling moment on in the exercise front for me this 421 00:21:12,200 --> 00:21:13,960 morning. On the exercise so your that's 422 00:21:13,960 --> 00:21:18,040 your new your new challenge under the water there in Crumble 423 00:21:18,040 --> 00:21:19,680 Creek can you can you actually see no the. 424 00:21:19,720 --> 00:21:21,040 Clarity was real. To see the person. 425 00:21:21,040 --> 00:21:22,280 Clarity was really good this morning. 426 00:21:22,280 --> 00:21:24,720 Yeah, it was nice. No men in grey suits. 427 00:21:25,200 --> 00:21:26,360 Don't. Don't bring them up. 428 00:21:26,920 --> 00:21:28,160 I don't. If you're referring to the 429 00:21:28,160 --> 00:21:30,200 bodies, I don't want to think about them when I'm down there. 430 00:21:30,320 --> 00:21:31,880 Right in the alley there they'd be. 431 00:21:31,880 --> 00:21:33,800 I don't want to Sure they're like floating around. 432 00:21:33,800 --> 00:21:36,360 I don't want to think about the bodies out there, Courtney 433 00:21:36,360 --> 00:21:38,040 referring to sharks. There's no need to bring those 434 00:21:38,040 --> 00:21:40,680 up. We're talking about interesting, 435 00:21:41,840 --> 00:21:45,520 let's say group activities. I over here so I'm staying down 436 00:21:45,520 --> 00:21:47,760 in Santa Monica and I walked down to the pier for dinner last 437 00:21:47,760 --> 00:21:51,680 night and as I walked out I sent you this video of a run group 438 00:21:51,680 --> 00:21:53,880 under the pier. There would have been 200 439 00:21:53,880 --> 00:21:57,280 people, but the crazy thing was, and I haven't seen this before, 440 00:21:57,440 --> 00:21:59,760 three. I think there was 3 ladies in 441 00:21:59,760 --> 00:22:06,320 the group who had a beatbox, boom box, boom box attached to 442 00:22:06,320 --> 00:22:09,280 their back like a boom box backpack and then they all ran 443 00:22:09,280 --> 00:22:11,560 off. Interesting. 444 00:22:11,560 --> 00:22:12,600 What do you think? Really interesting. 445 00:22:12,600 --> 00:22:13,920 What's your? Take on it because I've got a 446 00:22:13,920 --> 00:22:16,680 very strong opinion. I think you should get one for 447 00:22:16,680 --> 00:22:23,760 Adsys Group and I think, I think I'm going to yeah, maybe that's 448 00:22:23,760 --> 00:22:27,240 your Christmas present, Liam and Backpack Boombox. 449 00:22:27,240 --> 00:22:31,560 Now what I'll say is you choose your run group, right? 450 00:22:31,560 --> 00:22:34,120 Everybody chooses the run group that they want to be a part of. 451 00:22:34,480 --> 00:22:37,440 If I if if the run groups that I'm a part of, if anybody ever 452 00:22:37,440 --> 00:22:40,000 turns up with one of those boom boxes beat by whatever you want 453 00:22:40,000 --> 00:22:41,600 to call them on strapped to their back. 454 00:22:42,240 --> 00:22:45,720 It's not I don't need a soundtrack when I'm running. 455 00:22:45,960 --> 00:22:48,960 If I'm tick, if I'm running in a group, the last thing I want is 456 00:22:48,960 --> 00:22:53,520 a soundtrack of somebody else's choosing to me. 457 00:22:53,520 --> 00:22:56,160 And look, I'll be honest, that clip and we might even put it up 458 00:22:56,160 --> 00:22:59,240 on on the we'll put it up on the Instagram in the beginning 459 00:22:59,240 --> 00:23:01,680 podcast on Instagram. You can see what we're talking 460 00:23:01,680 --> 00:23:05,280 about it. It did look fun, but that would 461 00:23:05,280 --> 00:23:08,280 be a one off adventure for me. That would be a one time 462 00:23:08,280 --> 00:23:10,400 participation. With a group like that, there is 463 00:23:10,400 --> 00:23:13,520 no way I'm turning back up to that sort of a group week on 464 00:23:13,520 --> 00:23:15,840 week. No way unless I'm single and 465 00:23:15,840 --> 00:23:18,240 looking for love. But I'm not so I won't. 466 00:23:18,360 --> 00:23:20,880 It seemed like the sort of place you could try and hit it off 467 00:23:20,880 --> 00:23:23,840 with somebody after you run. But the idea of it's a bit. 468 00:23:23,840 --> 00:23:26,400 I don't like it when people's music infringes on me at the 469 00:23:26,400 --> 00:23:28,040 beach. I don't like it when people are 470 00:23:28,040 --> 00:23:32,000 rolling with speakers at the beach in crowded sections. 471 00:23:32,000 --> 00:23:35,120 If you're on a quiet beach on your own, fill your boots. 472 00:23:35,400 --> 00:23:38,400 But if you're in a crowded beach like I, I don't. 473 00:23:38,520 --> 00:23:40,560 I don't want to hear your choice in music, Frankly. 474 00:23:40,560 --> 00:23:42,640 Yeah. Mate, each to their own but I 475 00:23:42,640 --> 00:23:45,280 reckon it could be a gap. I reckon we can see this down at 476 00:23:45,320 --> 00:23:49,440 Burley. I think it's prime prime for a 477 00:23:49,440 --> 00:23:53,160 Burley run group with. Screams Burley, Screams Bondi. 478 00:23:53,400 --> 00:23:55,960 Yep, Yep it. You know the tan in Melbourne? 479 00:23:55,960 --> 00:24:00,160 These are the sort of these the ultra popular running spots is 480 00:24:00,160 --> 00:24:02,760 exactly the sort of place where you would It wouldn't surprise 481 00:24:02,760 --> 00:24:05,280 me to start seeing these backpack boom boxes pop up and 482 00:24:05,280 --> 00:24:06,600 and people running to a soundtrack. 483 00:24:07,160 --> 00:24:09,120 Yeah, well, we might look at where we can purchase one of 484 00:24:09,120 --> 00:24:11,920 them for your Liam. But what else have I got up to 485 00:24:11,920 --> 00:24:15,320 running wise more interesting. I got, I got up in the trails 486 00:24:15,720 --> 00:24:18,800 behind I think they call it Pacific Palisades. 487 00:24:18,840 --> 00:24:20,040 I've said that wrong for sure is. 488 00:24:20,040 --> 00:24:23,000 That Runyon Canyon, is that, am I saying that wrong or is that 489 00:24:23,000 --> 00:24:24,040 in a different part? Yeah. 490 00:24:24,600 --> 00:24:27,560 Let's just say one of the Los Angeles canyons out the back and 491 00:24:28,240 --> 00:24:31,880 I hadn't been up there before, but great running quickly like I 492 00:24:31,880 --> 00:24:39,800 ran 15K give or take 615 metres avert in that like yeah, solid. 493 00:24:39,800 --> 00:24:45,200 And this is like what surprised me, I suppose was it was a 15 494 00:24:45,240 --> 00:24:48,600 well, 1015 minute drive and I was in the trails up the top of 495 00:24:48,600 --> 00:24:50,480 the mountains and great afternoon. 496 00:24:50,880 --> 00:24:54,840 Couldn't complain and. That's what that, and I know 497 00:24:55,520 --> 00:24:59,400 Gold Coast has this, Adelaide has this as a city as well. 498 00:25:01,320 --> 00:25:04,960 Sydney depends on where you live, obviously, and and 499 00:25:04,960 --> 00:25:07,000 Melbourne not so much as well. But again, that ability to 500 00:25:07,040 --> 00:25:11,080 access trails without having to drive an hour and a half is, is 501 00:25:11,080 --> 00:25:14,480 incredible. And I think as a result, you see 502 00:25:14,480 --> 00:25:16,880 people getting into trail running when they can get there 503 00:25:17,160 --> 00:25:19,960 within, as you say, 15 minutes. But I. 504 00:25:20,120 --> 00:25:22,800 Travel Travel's Digitator. I've seen clips of people 505 00:25:22,800 --> 00:25:25,160 running those trails and it does look amazing. 506 00:25:25,200 --> 00:25:28,560 Do you know if there's any races organised events through some of 507 00:25:28,560 --> 00:25:30,640 those trails? No idea. 508 00:25:30,640 --> 00:25:34,360 I really haven't spent a lot of time here in definitely in Los 509 00:25:34,360 --> 00:25:35,960 Angeles. I mean, I spent a little bit of 510 00:25:35,960 --> 00:25:39,680 time racing across different places in America and we spent a 511 00:25:39,680 --> 00:25:42,040 bit of time training. One year I stayed a boulder for 512 00:25:42,040 --> 00:25:44,560 I think 5 months, four months doing some training. 513 00:25:44,840 --> 00:25:47,000 But no, I haven't spent a lot of time in America. 514 00:25:47,000 --> 00:25:50,880 One thing I did come across though, which I had no idea. 515 00:25:50,880 --> 00:25:54,680 Rattlesnakes. So are they more dangerous? 516 00:25:54,800 --> 00:25:57,920 Would you rather be got by a rattler or a brown? 517 00:25:58,640 --> 00:26:02,960 I think, and I'm saying this without an educat, I think brown 518 00:26:02,960 --> 00:26:05,360 snakes are the worst. I think, I think when it comes 519 00:26:05,360 --> 00:26:08,760 to snakes, we are top of the pile. 520 00:26:09,560 --> 00:26:12,280 Australia we are. We've we've got most of them. 521 00:26:12,280 --> 00:26:14,120 We've nailed it. We've Yeah, we've nailed. 522 00:26:14,120 --> 00:26:17,880 It so I've got a so that that talking that's coming across 523 00:26:17,960 --> 00:26:21,280 because, you know, no, I didn't come I'd come across a sign and 524 00:26:21,280 --> 00:26:25,000 I just thought and my first thought was, are they really 525 00:26:25,000 --> 00:26:27,240 that bad? Or is it you know where we're 526 00:26:27,240 --> 00:26:30,080 jumping over Browns? You know, every so often here is 527 00:26:30,080 --> 00:26:33,040 it you know, just oh, there's a snake, he'll run away. 528 00:26:33,040 --> 00:26:36,920 But my first what what I always think about when I see signs or 529 00:26:36,920 --> 00:26:40,800 I think about snakes or we see one out in the trails is what 530 00:26:40,800 --> 00:26:42,680 would you do? And I had this conversation with 531 00:26:42,680 --> 00:26:46,160 doctors a lot. So we all know what to do if you 532 00:26:46,160 --> 00:26:48,080 get bitten by a snake. So let's say you get bitten by a 533 00:26:48,080 --> 00:26:50,960 brown snake or red belly or something out the back of the 534 00:26:50,960 --> 00:26:54,680 Gold Coast. You're an hour away from getting 535 00:26:54,680 --> 00:26:57,160 back to the trail. You're out of mobile reception. 536 00:26:57,920 --> 00:27:01,120 You ideally you have a snake bandage or T shirt or something 537 00:27:01,120 --> 00:27:03,960 on you. But all of the doctors I've 538 00:27:03,960 --> 00:27:08,280 spoken to say the best way to beat the snake venom in that 539 00:27:08,280 --> 00:27:12,400 case is you're going to sit down, rest and wait it out. 540 00:27:13,520 --> 00:27:17,480 Would you sit down, rest and wait it out if you know no one's 541 00:27:17,480 --> 00:27:21,080 coming for you for 24 hours and you've just been bitten by a big 542 00:27:21,080 --> 00:27:25,640 brown? Well, yeah, because you've just 543 00:27:25,640 --> 00:27:27,160 told me that's what that's what doctors say. 544 00:27:29,520 --> 00:27:31,400 Because you've just told me that's what the doctors 545 00:27:31,400 --> 00:27:33,160 recommend. Would you? 546 00:27:34,440 --> 00:27:38,280 I well, I've, I've had half an hour conversations in my head 547 00:27:38,280 --> 00:27:41,720 about this, debating to myself of what would I do? 548 00:27:41,760 --> 00:27:46,800 Because on one hand, yeah, like you sit down, no one, you know, 549 00:27:46,880 --> 00:27:49,600 the venom goes through you, you feel a bit sick, but you know, 550 00:27:49,600 --> 00:27:52,800 you can, you can manage it. And then, you know, 24 hours 551 00:27:52,800 --> 00:27:55,280 later, you, you get up and you walk out. 552 00:27:56,240 --> 00:28:00,000 On the flip side, he really doesn't sit there knowing that 553 00:28:00,000 --> 00:28:02,400 you've just been struck by a big brown snake. 554 00:28:02,720 --> 00:28:05,000 And then just sit there going, Oh, you know, she'll be right, 555 00:28:05,000 --> 00:28:08,280 mate, no stress. Or do you just try and like keep 556 00:28:08,280 --> 00:28:10,320 your heart rate down and slowly walk out of there? 557 00:28:11,400 --> 00:28:13,880 Look, when when we're not advocating for either here, 558 00:28:13,880 --> 00:28:16,320 let's just say everyone makes their own choice. 559 00:28:16,320 --> 00:28:20,400 But I really think as much as I know the answers to stay still 560 00:28:20,960 --> 00:28:23,640 and stay, yeah, I reckon you'd struggle. 561 00:28:23,680 --> 00:28:26,080 I I, I reckon I'd struggle. I reckon I'd try and get out of. 562 00:28:26,440 --> 00:28:27,600 There. Well, put it this way, Courtney, 563 00:28:27,600 --> 00:28:31,880 If we weren't running together, I'd prefer I'd, I know what I 564 00:28:31,880 --> 00:28:34,160 no, no, no. I would prefer that I was the 565 00:28:34,160 --> 00:28:37,360 one who got bit because you're more of a chance to get help 566 00:28:37,360 --> 00:28:40,240 quickly. If you got bit, I'm every chance 567 00:28:40,240 --> 00:28:42,720 to have to walk, run back because I'm cooked like it's 568 00:28:42,720 --> 00:28:44,560 going to be. You're in for a long way if 569 00:28:44,560 --> 00:28:46,360 you're the one that gets bit while we go running. 570 00:28:46,880 --> 00:28:48,240 Could be 24 hours. Yeah, No. 571 00:28:48,240 --> 00:28:52,280 But anyway, that's whoa whoa. It's probably 24 hours actually, 572 00:28:52,320 --> 00:28:54,120 now that I think about. It well, if you get lost, if you 573 00:28:54,120 --> 00:28:56,680 get lost on the trails. And you know how I go in those 574 00:28:56,680 --> 00:28:59,360 Nerang trails, I still do not know my way around actually. 575 00:28:59,360 --> 00:29:02,320 Well, the answer, the other answer to the snake stuff is run 576 00:29:02,320 --> 00:29:05,280 like I run, run really heavy, run really heavy foot. 577 00:29:05,280 --> 00:29:07,520 So they can hear you coming from a long way away. 578 00:29:07,720 --> 00:29:10,480 So the week change you had the wedding down in Sydney. 579 00:29:10,600 --> 00:29:13,040 Yeah. And then this weekend I'm having 580 00:29:13,040 --> 00:29:16,080 a in fact, the day we drop this app, the day people listening to 581 00:29:16,080 --> 00:29:20,240 it, I've got my 40th birthday, which are coming along too for a 582 00:29:20,240 --> 00:29:21,240 drink. Are you gonna be back in? 583 00:29:21,320 --> 00:29:24,600 Time in the States and I've I've just realised I'm gonna have to 584 00:29:24,600 --> 00:29:26,200 send my rain check on that one mate. 585 00:29:26,840 --> 00:29:28,720 We can't send a rain check. To Sunday morning. 586 00:29:28,720 --> 00:29:30,160 We can't send a rain check because we're not having it 587 00:29:30,160 --> 00:29:32,680 again. We can have another 40th just 588 00:29:32,680 --> 00:29:33,840 for me. We can have a joint. 589 00:29:34,080 --> 00:29:36,160 No I am having sorry mate, no I won't be there. 590 00:29:36,480 --> 00:29:38,760 Unfortunately I don't get it back in till Sunday morning. 591 00:29:38,920 --> 00:29:41,080 Well, we might still be going actually Sunday morning, but the 592 00:29:41,080 --> 00:29:44,560 point is my wife and I having joint fortieths this the day 593 00:29:44,560 --> 00:29:46,440 that you that you might be listening to this podcast. 594 00:29:47,080 --> 00:29:50,800 So this weekend might be another tiny write off for me as well. 595 00:29:50,800 --> 00:29:53,880 I'm not exactly flying into Noosa this year from a 596 00:29:53,880 --> 00:29:55,960 preparation perspective, but I've made peace with that. 597 00:29:55,960 --> 00:29:58,000 I'm OK. And this is the life of an 598 00:29:58,000 --> 00:30:01,440 amateur athlete when you have a full time job and you have 599 00:30:01,440 --> 00:30:05,000 social commitments as well. Sometimes I think, and I had 600 00:30:05,000 --> 00:30:07,920 this thought this morning, was that because I know, because I 601 00:30:07,920 --> 00:30:11,400 might beat myself up over this in days or weeks or years gone 602 00:30:11,400 --> 00:30:16,160 by, the idea of wanting to smash Noosa in a couple of weeks time 603 00:30:16,280 --> 00:30:18,840 but having all these other things, I'm OK with it. 604 00:30:18,880 --> 00:30:21,760 I sent APB and a half marathon 3-4 weeks ago. 605 00:30:22,160 --> 00:30:24,760 I'm OK with the fact that I'm not going to set the world on 606 00:30:24,760 --> 00:30:27,040 fire at Noosa in a couple of weeks time. 607 00:30:27,280 --> 00:30:30,480 But that's OK because I'm really enjoying where my exercise is AT 608 00:30:30,480 --> 00:30:34,920 and I'm going to have a bloody huge party with a bunch of my 609 00:30:34,920 --> 00:30:37,800 mates on on Saturday for my 40th and my wife's 40th. 610 00:30:37,800 --> 00:30:40,040 So I'm OK with that. It's a good way to be mate, I 611 00:30:40,120 --> 00:30:41,960 reckon. Because you know, when it comes 612 00:30:41,960 --> 00:30:45,720 to let's say you're racing amateur or just racing for the 613 00:30:45,720 --> 00:30:51,280 sake you're doing it like I do, see sport can be very addictive. 614 00:30:51,960 --> 00:30:55,560 When you're after a goal and you wanna be do everything right, it 615 00:30:55,560 --> 00:30:59,800 can be very addictive. But in the end, if sport's not 616 00:30:59,800 --> 00:31:02,800 your bread and butter, you're not gonna lose your job over 617 00:31:02,800 --> 00:31:05,600 sport. I, I believe and I, I know that 618 00:31:05,600 --> 00:31:07,840 now, there's a lot more important things in life than, 619 00:31:07,840 --> 00:31:10,000 you know, that one more training session you can get done. 620 00:31:10,000 --> 00:31:12,040 So, you know, everyone's gonna be different on what their 621 00:31:12,040 --> 00:31:14,000 priorities are. But you know, I'm always on the 622 00:31:14,000 --> 00:31:16,600 side of mate, there's a lot more important things you can always 623 00:31:16,600 --> 00:31:18,240 catch back up. Another training session, 624 00:31:18,240 --> 00:31:20,080 another time. That's right, you can't miss a 625 00:31:20,080 --> 00:31:22,520 40th birthday. Well, unless you're in at the 626 00:31:22,520 --> 00:31:25,200 Red Bull Performance Centre in in LA, in which case apparently 627 00:31:25,200 --> 00:31:27,520 you can. Now I feel really bad. 628 00:31:27,520 --> 00:31:28,920 Now I feel really bad. But. 629 00:31:29,680 --> 00:31:33,720 So we're on to running, running techniques or running queues and 630 00:31:33,720 --> 00:31:37,320 what works. So off the back of my off the 631 00:31:37,320 --> 00:31:39,800 back of what I was talking about being here and looking at bio 632 00:31:39,800 --> 00:31:41,440 mechanics, which is different to this. 633 00:31:41,560 --> 00:31:43,560 I had a so this would be going back. 634 00:31:43,560 --> 00:31:45,160 I've got a story from about 10 years ago. 635 00:31:45,160 --> 00:31:47,760 So at the time I was at the Australian Institute, a sport. 636 00:31:47,760 --> 00:31:50,760 I was, you know, I guess I was probably in between Beijing and 637 00:31:50,760 --> 00:31:52,400 London Olympics. You know, I was right in the 638 00:31:52,400 --> 00:31:57,400 programme, Full Time Triathlon Australia sent an expert out 639 00:31:57,400 --> 00:32:01,600 from all places, the USA to help us all with our running 640 00:32:01,600 --> 00:32:03,600 techniques. Let's just say it was an 641 00:32:03,600 --> 00:32:08,040 absolute bloody disaster. I don't think I've so much so I 642 00:32:08,040 --> 00:32:12,920 don't think I've run as free as what I did prior to that after 643 00:32:12,920 --> 00:32:16,480 that day. Now the reason I say that is 644 00:32:16,720 --> 00:32:19,680 everyone's got like, yes, everyone can improve efficiency 645 00:32:19,680 --> 00:32:20,880 running, there's no doubt about that. 646 00:32:20,880 --> 00:32:23,080 And there's certain cues and we'll go through this that you 647 00:32:23,080 --> 00:32:25,600 can implement, but they're going to be different for everyone. 648 00:32:26,120 --> 00:32:30,480 But what is very difficult to do running is completely in your 649 00:32:30,480 --> 00:32:33,480 head. Change the way you run. 650 00:32:33,640 --> 00:32:36,640 Now, the way I say that is and, and what came about is I had 651 00:32:36,640 --> 00:32:40,000 this guy come out, you know, at the time, I was arguably one of 652 00:32:40,000 --> 00:32:43,480 the few best viewer in the world in triathlon just to give where 653 00:32:43,480 --> 00:32:45,920 the landscape is here. It wasn't like I needed to 654 00:32:46,400 --> 00:32:49,280 change things majorly. And it was also the case, but 655 00:32:49,280 --> 00:32:52,000 we're always looking for these. You know you're looking at the. 656 00:32:52,400 --> 00:32:55,200 One Percenters. Half a percent exactly. 657 00:32:55,200 --> 00:32:58,280 And also you're probably at the point, the point where you luck 658 00:32:58,600 --> 00:33:01,040 that you're as good as you possibly can be and, and the 659 00:33:01,040 --> 00:33:03,080 blokes around you and it just comes down to a bit of luck in a 660 00:33:03,080 --> 00:33:04,840 race. True. 661 00:33:04,840 --> 00:33:08,360 And I always with the 1% as we just mentioned, always go like 662 00:33:08,800 --> 00:33:13,680 if you have 51% as you do, does that make you improve 50%? 663 00:33:13,680 --> 00:33:16,480 No, it's impossible, right. I mean it's crazy. 664 00:33:16,960 --> 00:33:21,480 It's not how it works, but this guy can't he's so he comes out 665 00:33:21,480 --> 00:33:24,400 from the States and he's an expert on running technique. 666 00:33:24,880 --> 00:33:26,960 He comes into my house and I remember it playing. 667 00:33:26,960 --> 00:33:32,080 I'm sitting in like I had a projector up on the wall in my 668 00:33:32,200 --> 00:33:36,000 lounge room and he puts up some canyons running. 669 00:33:36,400 --> 00:33:39,760 And then he puts me up next to it on the video and starts to 670 00:33:39,760 --> 00:33:42,920 explain to me that I'm not swaying my, you know, I'm not 671 00:33:42,920 --> 00:33:46,440 turning my shoulders enough. And you know, I need more arm 672 00:33:46,440 --> 00:33:48,880 swing and a whole range of stuff. 673 00:33:48,880 --> 00:33:50,960 And what I was thinking at the time, you know, like you just 674 00:33:50,960 --> 00:33:55,640 believe an expert's an expert, you believe and you, you want to 675 00:33:55,640 --> 00:33:58,880 believe an expert's an expert. You want to believe you're going 676 00:33:58,880 --> 00:34:01,760 to improve about a week later. So we've looked at this. 677 00:34:01,760 --> 00:34:03,840 He's like, this is the Canyon. These are the best in the world. 678 00:34:03,840 --> 00:34:05,880 That's how they run. This is how you're running, 679 00:34:05,880 --> 00:34:07,560 right? And I'm a triathlete running off 680 00:34:07,560 --> 00:34:09,560 the bike, very, very different scenario. 681 00:34:09,800 --> 00:34:13,520 And I'm a I'm a runner who's come from a position of being 682 00:34:13,520 --> 00:34:15,520 obviously very naturally running as a kid. 683 00:34:15,520 --> 00:34:19,000 I want to see swimming and then suddenly I just one day could 684 00:34:19,000 --> 00:34:21,880 run. So the process of me running 685 00:34:21,880 --> 00:34:25,040 came very naturally. About a week later I was in the 686 00:34:25,040 --> 00:34:27,120 forest running with Michael Shelley. 687 00:34:27,120 --> 00:34:29,159 And we used to do this like 30 K. 688 00:34:29,159 --> 00:34:33,120 It would go out and back in the forest and he turned and looked 689 00:34:33,120 --> 00:34:37,120 at me and he said what the heck, what is wrong with you today? 690 00:34:37,920 --> 00:34:40,800 And he could tell something had significantly changed in my 691 00:34:40,800 --> 00:34:44,760 running and it was my shoulders. So, you know, we're always 692 00:34:44,760 --> 00:34:46,480 taught to relax in the shoulders. 693 00:34:46,520 --> 00:34:50,280 But for some reason the cue and the techniques this American 694 00:34:50,280 --> 00:34:53,960 expert had given me was to to roll my shoulders forward and 695 00:34:53,960 --> 00:34:57,440 really like roll with my arms. And that upper body movement 696 00:34:57,440 --> 00:34:59,640 would obviously help with the with my running. 697 00:34:59,680 --> 00:35:01,880 Just anybody who's listening to this while they're on their run, 698 00:35:01,880 --> 00:35:03,760 stop rolling your shoulders right now because I know you've 699 00:35:03,760 --> 00:35:05,080 started doing it. Just stop it. 700 00:35:05,080 --> 00:35:06,720 Go back to however you were running before. 701 00:35:06,720 --> 00:35:11,560 Continue calling. So I said to Mike, yeah, like, I 702 00:35:11,560 --> 00:35:14,120 know I've got, you know, this is the new way we're doing it. 703 00:35:14,120 --> 00:35:17,280 You know, this is what I've been told and and this is going to 704 00:35:17,280 --> 00:35:20,920 improve me and everything else. And it was an absolute disaster. 705 00:35:20,960 --> 00:35:26,240 It, I, I went from running as free and as easy and never 706 00:35:26,240 --> 00:35:29,560 thinking about running in my life to from that day, from that 707 00:35:29,560 --> 00:35:33,280 week on, all I do is think about what I'm doing running. 708 00:35:33,320 --> 00:35:35,360 And that's what I, well, that's where this whole story was 709 00:35:35,360 --> 00:35:37,440 leading. It wasn't the fact that the 710 00:35:37,440 --> 00:35:40,720 running, you know, that changed me because you should be able 711 00:35:40,720 --> 00:35:43,560 to, you think you should just be able to go back to how you ran. 712 00:35:43,920 --> 00:35:48,440 The thing was, I never could. I never actually realised how I 713 00:35:48,440 --> 00:35:50,240 was running. I'd never thought about it. 714 00:35:50,240 --> 00:35:53,200 It was all just by feel. And then as soon as someone put 715 00:35:53,200 --> 00:35:57,520 into my head this is how you should run, suddenly the wheels 716 00:35:57,520 --> 00:36:00,280 fell off and the and all I could think about and it was stiff and 717 00:36:00,280 --> 00:36:02,800 I was just never got back. And then genie's out of the 718 00:36:02,800 --> 00:36:05,400 bottle and you can never UN put it back in there. 719 00:36:06,240 --> 00:36:08,480 Can't put it back in mate. Then over the years, you know, 720 00:36:08,520 --> 00:36:11,760 like I'm, I'm very attuned because of this to running what 721 00:36:11,760 --> 00:36:14,160 I call queues. And when I say running queues, 722 00:36:14,160 --> 00:36:17,400 it's like you'll hear someone say to you, you know, you know, 723 00:36:17,800 --> 00:36:20,400 maybe feel like you're running, pull your belly button forward 724 00:36:20,560 --> 00:36:24,760 so you get your hips up. Someone might say, lift your 725 00:36:24,760 --> 00:36:26,320 hips. The other day I was running 726 00:36:26,320 --> 00:36:29,720 along the beach and I was like, I got into a bit of rhythm and I 727 00:36:29,720 --> 00:36:32,480 thought, do you know what? I feel good again. 728 00:36:32,480 --> 00:36:34,320 I feel like I'm nearly riding my bike. 729 00:36:34,600 --> 00:36:38,440 My legs, my, my heels were kind of coming up hitting my bum and 730 00:36:38,440 --> 00:36:40,360 I had good movement. And I thought the cue I'm 731 00:36:40,360 --> 00:36:43,920 thinking about at the moment is I feel like I'm spinning on my 732 00:36:43,920 --> 00:36:45,320 bike. And it felt great. 733 00:36:45,920 --> 00:36:47,800 So where I'm going with this, and this is a question I want to 734 00:36:47,800 --> 00:36:50,640 ask you, is what running queues have you been told that you 735 00:36:50,640 --> 00:36:52,440 think work for you? Right. 736 00:36:52,440 --> 00:36:56,080 I've got 2 and as soon as you started explaining them, because 737 00:36:56,080 --> 00:36:59,560 I've never had technical running coaching, I've never really 738 00:36:59,560 --> 00:37:00,960 needed it. I've never been at a level 739 00:37:00,960 --> 00:37:03,840 that's, you know, warranted having professional coaching as 740 00:37:03,840 --> 00:37:04,920 soon as you started talking about it. 741 00:37:04,920 --> 00:37:11,640 I've got 2/1 was given to me by friend of the show, friend of 742 00:37:11,640 --> 00:37:14,480 both of us. Reedy Bondi rescues Reedy, who 743 00:37:14,640 --> 00:37:18,800 great runner in his own right, really solid runner and just 744 00:37:18,800 --> 00:37:24,040 gave me the little cheat code of hinge at the the bend at the 745 00:37:24,040 --> 00:37:28,480 hips, that slight lean forward, not not bend over, but just that 746 00:37:28,480 --> 00:37:32,280 slight lean forward when you're running just to give yourself 747 00:37:32,280 --> 00:37:34,000 that. You know, it's almost like if 748 00:37:34,000 --> 00:37:37,920 you if you start falling forward, you, you naturally 749 00:37:37,920 --> 00:37:39,360 speed up to try and catch yourself. 750 00:37:39,640 --> 00:37:41,760 And if you kind of implement that a little bit when you're 751 00:37:41,760 --> 00:37:45,800 feeling fatigued later on in a race, the hinge forward, it kind 752 00:37:45,800 --> 00:37:48,760 of forces you to go forces your legs to keep up a little bit. 753 00:37:48,760 --> 00:37:52,040 That was one. The other one from Adsi who's 754 00:37:52,280 --> 00:37:57,640 run group I run with is the when I'm running quicker or trying to 755 00:37:57,640 --> 00:38:01,440 run faster is are you driving through your big toe? 756 00:38:02,640 --> 00:38:03,240 Are you? I like that one. 757 00:38:03,920 --> 00:38:06,040 Yeah, I like that one as well. I'd never thought of it before. 758 00:38:06,040 --> 00:38:07,360 And I reckon he was 12 months ago. 759 00:38:07,360 --> 00:38:11,080 He said we're doing, you know, some efforts, some 1K efforts on 760 00:38:11,080 --> 00:38:13,720 the way back. And for me, we were getting down 761 00:38:14,360 --> 00:38:16,680 into my fast side. So we're running like sort of a 762 00:38:16,680 --> 00:38:22,440 three 5345K pace, which is quick for me and I was running well. 763 00:38:22,440 --> 00:38:25,520 And as he just as he does arrogantly cruise past me 764 00:38:25,520 --> 00:38:27,200 because it's conversation pace for him. 765 00:38:27,440 --> 00:38:29,560 But he cruised past and just said make sure you're running, 766 00:38:29,840 --> 00:38:31,440 make sure you're driving through your big toes. 767 00:38:31,440 --> 00:38:32,640 Are you driving through your big toes? 768 00:38:32,640 --> 00:38:34,160 And I'd never thought about it before. 769 00:38:34,560 --> 00:38:38,480 And instantly I noticed that I was very much driving, probably 770 00:38:38,480 --> 00:38:42,000 pushing off the outside two or three, my pinky toe and the 771 00:38:42,000 --> 00:38:44,480 whatever's next to it. And then all of a sudden it felt 772 00:38:44,480 --> 00:38:46,320 like I was kind of almost straightening up my feet a 773 00:38:46,320 --> 00:38:48,360 little bit. So driving through your big toe 774 00:38:48,360 --> 00:38:50,440 and hinging at the hip is the is the 2 running cues. 775 00:38:50,440 --> 00:38:51,720 That's what works for you, right? 776 00:38:51,720 --> 00:38:54,200 And it's not going to work. This is the thing, the cues 777 00:38:54,440 --> 00:38:56,720 because when you were saying hinging at the hips end, I was 778 00:38:56,720 --> 00:38:59,120 like, oh, are you hinging backwards? 779 00:38:59,600 --> 00:39:00,880 What, where, where are you going with this? 780 00:39:00,880 --> 00:39:02,520 Because. Hinging is probably not the 781 00:39:02,520 --> 00:39:04,200 right one, it's just a little lean. 782 00:39:05,080 --> 00:39:09,280 And this is what's so I, I, I think specific to individuals, 783 00:39:09,280 --> 00:39:14,280 when you give cues, you can give, you can say a cue and 784 00:39:14,280 --> 00:39:16,880 give, let's say it might be advise or it might be a 785 00:39:16,880 --> 00:39:19,720 suggestion, but you've got to work out yourself really quickly 786 00:39:19,720 --> 00:39:23,360 whether that cue works for you. So even back in the day, there 787 00:39:23,360 --> 00:39:25,680 were triathletes doing a technique where they'd tie 788 00:39:25,720 --> 00:39:28,920 rubber band like a, like a long elastic rubber band. 789 00:39:29,200 --> 00:39:32,920 And this came from a run coach technique where they would tie 790 00:39:32,920 --> 00:39:34,600 it to their, I'm just trying to think. 791 00:39:34,600 --> 00:39:37,120 It went around their shoulders, I think, and then to the back of 792 00:39:37,120 --> 00:39:40,600 the heel, which would actually help with the hamstring drive up 793 00:39:40,600 --> 00:39:42,120 and down to get the heel to their butt. 794 00:39:42,640 --> 00:39:45,600 So it was nearly like you talked about falling forward with 795 00:39:45,600 --> 00:39:47,920 gravity. What they would effectively 796 00:39:47,920 --> 00:39:50,200 doing was pulling their logo from the ground as quick as 797 00:39:50,200 --> 00:39:55,800 possible in a really free and, and relaxed motion and just 798 00:39:55,800 --> 00:39:57,520 falling forward. So if you think of putting 799 00:39:57,520 --> 00:40:00,040 rubber bands on the back of your legs and just put those rubber 800 00:40:00,040 --> 00:40:03,080 bands, pulling your feet up as quick as they can and they would 801 00:40:03,080 --> 00:40:06,080 run around a track and do that as the technique training. 802 00:40:06,080 --> 00:40:09,000 So I mean, there's, there's so many different ways to look at 803 00:40:09,000 --> 00:40:12,480 it. I I I like the one when you're 804 00:40:12,480 --> 00:40:16,080 getting tired around where your knees are going. 805 00:40:16,800 --> 00:40:19,080 Is where you're gonna go. Well, so explain that to me. 806 00:40:19,080 --> 00:40:21,600 So so so. Lifting you when you're getting 807 00:40:21,600 --> 00:40:25,080 really tired, right knee drive obviously is one thing that 808 00:40:25,280 --> 00:40:28,000 decreases. So but then if you said to 809 00:40:28,000 --> 00:40:31,680 someone as a cue, well, lift your knees higher, the automatic 810 00:40:31,680 --> 00:40:35,080 reaction would be to lift your knees vertically higher. 811 00:40:35,280 --> 00:40:37,880 Yeah, but you actually don't want to be going vertical. 812 00:40:38,000 --> 00:40:40,480 You want to be going in the direction you where where you're 813 00:40:40,480 --> 00:40:42,920 heading. So if you think about pulling 814 00:40:42,920 --> 00:40:46,800 your knees towards on a vertical plane towards where you want to 815 00:40:46,800 --> 00:40:50,440 go, that's actually helping your momentum to go forward first. 816 00:40:50,480 --> 00:40:51,360 It's. Almost like push. 817 00:40:51,360 --> 00:40:53,840 Off the ground, straight away. When, if people have ever done a 818 00:40:53,840 --> 00:40:56,200 mountain climber when they're on the ground, that action where 819 00:40:56,200 --> 00:40:58,680 you're driving your knees. Pretty much. 820 00:40:58,680 --> 00:41:03,240 I mean the same, the same theory around pushing a sled in rehab 821 00:41:03,240 --> 00:41:05,280 or recovery. You're at that angle where 822 00:41:05,280 --> 00:41:08,440 you're actually pushing forward in the motion or the range of 823 00:41:08,440 --> 00:41:10,520 motion and where you want to go. I've just thought of another 824 00:41:10,520 --> 00:41:15,280 running queue that which is about for running hills, which 825 00:41:15,560 --> 00:41:19,960 and is the idea of arm swing because again, I'm, I've, I've 826 00:41:19,960 --> 00:41:22,520 never had what you talked about where it's like, I've never 827 00:41:22,520 --> 00:41:24,600 thought about how I'm running because I haven't really needed 828 00:41:24,600 --> 00:41:26,280 to. And then when we were, I was 829 00:41:26,280 --> 00:41:29,360 doing a hill session one day or running with some undulation in 830 00:41:29,360 --> 00:41:31,880 there. And the, again, Addie was the 831 00:41:31,880 --> 00:41:35,880 one who made the comment up these hills, focus on your arm 832 00:41:35,880 --> 00:41:40,320 swing, focus on your arm swing. And it, it effectively it for me 833 00:41:40,320 --> 00:41:47,200 now it has two effects in that I, it's, it's a driver. 834 00:41:47,200 --> 00:41:50,720 It does feel like I actually gained momentum in by driving my 835 00:41:50,720 --> 00:41:53,200 arms, but it also makes me forget about my legs being 836 00:41:53,200 --> 00:41:54,800 tight. So it has to because I start 837 00:41:54,800 --> 00:41:57,000 thinking about another body part and I don't think about the 838 00:41:57,000 --> 00:41:59,600 fatigue that's in my legs. Well, that works as well. 839 00:41:59,600 --> 00:42:02,840 Just take, take, take the mind off what what's hurting and what 840 00:42:02,840 --> 00:42:04,960 you're not thinking about. So last one and this one, I'm 841 00:42:04,960 --> 00:42:06,320 not going to take credit for this one. 842 00:42:07,240 --> 00:42:10,560 When we're running, when I used to run long runs with hills in 843 00:42:10,560 --> 00:42:14,760 it with Mike Shelley, he was always big on when you're 844 00:42:14,760 --> 00:42:17,360 running uphill, keep the same cadence. 845 00:42:17,360 --> 00:42:20,120 You're running on the flat. So don't like over stride up. 846 00:42:20,240 --> 00:42:21,960 Like just because you're getting into a hill, you don't need to 847 00:42:21,960 --> 00:42:24,480 put in all that extra pressure and do these massive big strides 848 00:42:24,480 --> 00:42:26,360 that are going to tie yourself out up the hill. 849 00:42:26,760 --> 00:42:29,480 So my challenge running with Mike, who was obviously a 850 00:42:29,480 --> 00:42:32,560 quicker runner than I was, definitely over more of a 851 00:42:32,560 --> 00:42:35,080 marathon distance. I would like be trying to hang 852 00:42:35,080 --> 00:42:38,400 on to him and I would just follow his cadence and why he 853 00:42:38,400 --> 00:42:43,280 ran a marathon so well was he was able just to run, you know, 854 00:42:43,320 --> 00:42:47,480 with this quick cadence and the same cadence foot strike and and 855 00:42:47,480 --> 00:42:50,800 never change that he had the ability to run it. 856 00:42:50,840 --> 00:42:52,640 You know, I don't know what California, I don't know what 857 00:42:52,640 --> 00:42:54,320 his cadence was running. But let's just for argument, 858 00:42:54,320 --> 00:42:57,120 say, say it was a, you know, 180 steps a minute, which is about 859 00:42:57,120 --> 00:43:00,080 rule of thumb. But the difference is I would 860 00:43:00,160 --> 00:43:04,440 start at that 180 with him and then eventually I'd get tired 861 00:43:04,440 --> 00:43:07,640 and have to slow down. Yeah, and go to a longer stride 862 00:43:07,640 --> 00:43:10,320 where I'd try to use more force or a longer stride. 863 00:43:10,520 --> 00:43:13,680 And he was always just able to continually do that. 864 00:43:13,840 --> 00:43:16,120 So I always keep that, that in the back of my mind too. 865 00:43:16,120 --> 00:43:18,440 And so much show that when I have some. 866 00:43:19,680 --> 00:43:22,400 What would you say? Sometimes when I'm really stuck 867 00:43:22,400 --> 00:43:25,080 on my running coming back and I'm not sure I'll even use a 868 00:43:25,080 --> 00:43:27,320 metronome. I'll even just put, you know, 869 00:43:27,320 --> 00:43:30,880 like the old one playing a piano and just, and I'll just put it 870 00:43:31,000 --> 00:43:33,160 on 90. It's 180 steps. 871 00:43:33,160 --> 00:43:36,000 Yep. And just hit one leg at 909090. 872 00:43:36,000 --> 00:43:40,240 I was gonna ask you so because that idea of or cadence or, or 873 00:43:40,240 --> 00:43:45,080 BPMS, you know, from if you're a musical person for I've, it's 874 00:43:45,080 --> 00:43:47,920 fascinating because when I had some calf injuries previously, 875 00:43:48,240 --> 00:43:51,160 the physio I went and saw at the running room in Sydney, 876 00:43:51,160 --> 00:43:53,680 basically Paddy Mac tried to get me to speed up my cadence. 877 00:43:53,680 --> 00:43:55,920 He said the way you run, we gotta, you know, we're gonna try 878 00:43:55,920 --> 00:43:58,600 and take a bit of pressure off your cadence by upping or up 879 00:43:58,800 --> 00:44:00,960 pressure off your calves. Sorry, by upping your cadence, 880 00:44:01,360 --> 00:44:02,720 but then the other I didn't experiment. 881 00:44:02,720 --> 00:44:04,960 I don't know if I've told you about this before, but rich role 882 00:44:04,960 --> 00:44:07,880 for if people love their fitness and their running stuff might 883 00:44:07,880 --> 00:44:10,720 have heard of Rich on his podcast once he talked about 884 00:44:11,280 --> 00:44:13,840 beats per minute, your cadence when you're running and there's 885 00:44:13,880 --> 00:44:17,200 a a cadence. I think it's a 184, which is 886 00:44:17,200 --> 00:44:22,360 kind of considered the the world record breaking BPM of like 887 00:44:22,360 --> 00:44:25,000 that's at that cadence is where a lot of world records on the 888 00:44:25,000 --> 00:44:27,920 track have been broken. And it's also it works out to be 889 00:44:27,920 --> 00:44:30,840 the cadence of the song Rock Lobster by the B50 twos. 890 00:44:30,840 --> 00:44:32,880 Have I told you this story? No. 891 00:44:33,000 --> 00:44:39,440 No, but you know that song, Rock Lobster, that song, right? 892 00:44:39,680 --> 00:44:42,320 And so I listened to that podcast and I heard that story 893 00:44:42,520 --> 00:44:45,840 and then I went out to Keira Park Run and I put Rock Lobster 894 00:44:45,840 --> 00:44:50,000 on repeat for like, and I think the song goes for like 6 895 00:44:50,000 --> 00:44:53,080 minutes. So and basically I tried to run 896 00:44:53,080 --> 00:44:55,560 to the bait for did it work? This park run? 897 00:44:56,480 --> 00:45:01,040 What I learned is I can't run a hundred 184 BP like it's it was 898 00:45:01,040 --> 00:45:02,960 too the cadence was too quick for me. 899 00:45:03,040 --> 00:45:06,440 Having said that, I think I still, I think I still run a a 900 00:45:06,720 --> 00:45:11,480 1926 or something, which for me is is a good strong park run 901 00:45:11,480 --> 00:45:15,120 performance at 5 KA time. But it was I reckon I was 902 00:45:15,120 --> 00:45:18,600 probably at about the 2 1/2 K mark is where I lost the bait. 903 00:45:18,840 --> 00:45:21,040 I just couldn't, I just couldn't maintain the cadence. 904 00:45:21,040 --> 00:45:23,240 But I tried it and it was an interesting exercise. 905 00:45:24,040 --> 00:45:26,880 So if anybody else ever wants to give it a crack, just whack 906 00:45:26,880 --> 00:45:28,600 rock. Just do it for one, one repeat 907 00:45:28,600 --> 00:45:31,240 of the song. Put Rock Lobster on and try and 908 00:45:31,240 --> 00:45:34,760 run to that cadence of the beat of the song and see how it feels 909 00:45:34,760 --> 00:45:36,840 because it's it's, it's an interesting exercise. 910 00:45:37,640 --> 00:45:42,000 And while Liam's living in the past songs, I've got my my 911 00:45:42,000 --> 00:45:44,960 cadence song that my go to and I was just scrolling Spotify then 912 00:45:44,960 --> 00:45:47,960 to find it is get by by Dallas Woods. 913 00:45:48,680 --> 00:45:53,120 So Aussie, Aussie rapper. And that's my like if I need a 914 00:45:53,120 --> 00:45:56,800 beat and I want to run like to a tempo, yeah, that's my tempo. 915 00:45:56,800 --> 00:45:59,600 I'm not exactly sure what the tempo is, but it would be around 916 00:45:59,600 --> 00:46:03,120 that 180, you know? OK, a good I'm gonna try so. 917 00:46:03,440 --> 00:46:05,080 I'm gonna try your tempo running time but. 918 00:46:05,560 --> 00:46:07,040 That's Dallas Woods. Get by. 919 00:46:07,040 --> 00:46:11,960 It's amazing that Spotify and and other music providers that 920 00:46:11,960 --> 00:46:14,360 these things now exist. Like, did you ever, you know, we 921 00:46:14,360 --> 00:46:20,120 live in a world where you can specify a tempo songs to a tempo 922 00:46:20,160 --> 00:46:22,960 that you want to run to. It's in, you know, again, you 923 00:46:22,960 --> 00:46:24,360 talk about fitness, having a moment. 924 00:46:25,080 --> 00:46:28,120 There's 180 beats per minute song lists. 925 00:46:28,160 --> 00:46:32,400 Yes, literally type, search it, type it in and and there you go. 926 00:46:32,400 --> 00:46:34,720 So, so running queues to wrap that up. 927 00:46:35,160 --> 00:46:38,240 These are what we do, right? But it's not about it's about 928 00:46:38,240 --> 00:46:39,800 what what finding what works for you. 929 00:46:39,800 --> 00:46:42,720 So my advice, I suppose, is everyone doesn't have the 930 00:46:42,720 --> 00:46:43,920 answer. You got to kind of find the 931 00:46:43,920 --> 00:46:45,520 answer to yourself. You know, you try a few 932 00:46:45,520 --> 00:46:48,680 different things and one you you know when it works because 933 00:46:48,680 --> 00:46:52,360 you'll you'll feel different. And if you feel awkward or if it 934 00:46:52,360 --> 00:46:56,840 feels awkward or, you know, it's kind of like, Jeez, this is, you 935 00:46:56,840 --> 00:46:58,760 know, I'm kind of going backwards here, you know, not to 936 00:46:58,760 --> 00:47:01,480 do it. So that brings me full circle 937 00:47:01,520 --> 00:47:05,520 because we're on this, we're on this kind of like line of 938 00:47:05,520 --> 00:47:09,120 questioning about what works. And we've just given a lot of 939 00:47:09,120 --> 00:47:13,160 probably advice we shouldn't of or we've given what we do. 940 00:47:13,480 --> 00:47:17,280 So my question is, how much experience then do you need to 941 00:47:17,280 --> 00:47:21,040 call yourself a run coach now? In the first episode we talked 942 00:47:21,040 --> 00:47:25,680 about yourself giving running advice, Liam, but I'm now 943 00:47:25,680 --> 00:47:28,560 thinking about at a like a higher level because with the 944 00:47:28,560 --> 00:47:33,960 running boom at the moment, everywhere I look there is an 945 00:47:33,960 --> 00:47:38,160 online run coach. Everywhere I look someone is 946 00:47:38,160 --> 00:47:41,680 selling me on Instagram a run session or a run programme. 947 00:47:42,360 --> 00:47:46,200 What do you as? Let's say you, you know, a 90 948 00:47:46,320 --> 00:47:50,240 minute half marathon runner, consider you need inexperience 949 00:47:50,240 --> 00:47:54,480 to call yourself run coach? So for me, for me to take 950 00:47:54,480 --> 00:47:59,720 somebody seriously as a run coach, I re honestly, the thing 951 00:47:59,720 --> 00:48:02,240 that get would get me to somebody as a run coach is a 952 00:48:02,360 --> 00:48:06,640 personal testimony from somebody I know and and trust as a 953 00:48:06,640 --> 00:48:09,680 runner, if that makes sense. That doesn't mean that there has 954 00:48:09,680 --> 00:48:13,960 to be of your level, but I would want somebody who I know is a 955 00:48:14,000 --> 00:48:19,080 good runner to recommend somebody because the reality is 956 00:48:19,080 --> 00:48:23,960 the world we live in now is such that how can, if you want to, if 957 00:48:23,960 --> 00:48:26,040 you want to be cynical about it, how Can you believe what anybody 958 00:48:26,040 --> 00:48:28,640 tells you about their qualifications? 959 00:48:28,800 --> 00:48:31,440 You know, we trust in experts when they say they're experts. 960 00:48:31,440 --> 00:48:34,440 But, you know, so ultimately it's up to you to to decide who 961 00:48:34,440 --> 00:48:35,520 you're going to put your trust in. 962 00:48:35,960 --> 00:48:40,640 But I will look for personal testimonies of people that I 963 00:48:40,640 --> 00:48:46,000 know as being good runners or all that I know have trained, 964 00:48:46,000 --> 00:48:50,480 you know, for example, Spot Anderson in in Sydney, who years 965 00:48:50,480 --> 00:48:54,320 and years and years of experience training triathletes 966 00:48:54,880 --> 00:48:59,160 and and runners in in Sydney. Now I didn't know he had all 967 00:48:59,160 --> 00:49:00,960 those years and years and years and years and years of 968 00:49:00,960 --> 00:49:05,600 experience when I went to Spot. I went to Spot because somebody 969 00:49:05,600 --> 00:49:08,560 on you said, Hey, you should go and train with Spot. 970 00:49:08,920 --> 00:49:10,440 He's really good, he'll get you ready. 971 00:49:10,440 --> 00:49:11,960 And I was training for my first ever Noosa. 972 00:49:12,120 --> 00:49:14,520 He said he'll get you ready. So I was looking for someone to 973 00:49:14,520 --> 00:49:18,360 give me from a really low base to a competent base and I 974 00:49:18,360 --> 00:49:20,000 enjoyed the sessions and all the rest of that. 975 00:49:20,000 --> 00:49:23,480 And I don't know if Spot's got any formal training or formal 976 00:49:23,480 --> 00:49:26,520 qualifications whatsoever. He competed at a pretty decent 977 00:49:26,520 --> 00:49:28,920 level. So that's, you know, and I've 978 00:49:28,920 --> 00:49:30,960 seen photos of him doing that. So I guess that's good enough. 979 00:49:31,600 --> 00:49:35,840 But I guess in the same way that I know you competed at the level 980 00:49:35,840 --> 00:49:39,360 you did, so if you offered me some run advice or if you said, 981 00:49:39,360 --> 00:49:43,000 yeah, I'll I'll coach you, I'll, I'll make a programme for you, I 982 00:49:43,000 --> 00:49:46,880 would trust in it. But This is why I can't ask the 983 00:49:46,880 --> 00:49:48,920 question, because I wouldn't trust in me. 984 00:49:49,640 --> 00:49:52,960 Oh, no, that's I'll take, I'll take that what I just said. 985 00:49:53,840 --> 00:49:59,160 No, because the reason I say that is I've I know what I need 986 00:49:59,160 --> 00:50:01,160 to do. I have a pretty good 987 00:50:01,160 --> 00:50:06,120 understanding after 20 years of what I need to do, but I'm not I 988 00:50:06,120 --> 00:50:09,560 wouldn't feel confident in in getting someone. 989 00:50:09,560 --> 00:50:11,880 And I've tried with my brother to be really honest. 990 00:50:11,880 --> 00:50:14,440 And I've then sent him on to someone that I know has the 991 00:50:14,440 --> 00:50:19,040 expertise to go and help him get to a sub three hour marathon. 992 00:50:19,240 --> 00:50:22,520 But when I tried to get into a sub three hour marathon, I, I 993 00:50:22,520 --> 00:50:24,840 don't know the pace, I don't know the pace. 994 00:50:24,840 --> 00:50:29,000 I don't know, you know, what his recovery is being I want. 995 00:50:29,000 --> 00:50:33,040 I would send someone to someone with an expertise that has 996 00:50:33,040 --> 00:50:36,920 proven not just once, but over and over again, they can take 997 00:50:36,920 --> 00:50:40,600 runners of that standard to the times they want. 998 00:50:40,680 --> 00:50:44,120 That's an interesting qualification that I like the 999 00:50:44,120 --> 00:50:46,720 way you put that. Then they can proven that they 1000 00:50:46,720 --> 00:50:48,840 can take runners of that standard. 1001 00:50:48,960 --> 00:50:51,880 That's, that's the, that's the key point, isn't it? 1002 00:50:51,880 --> 00:50:55,200 Because you're right. I don't want someone who might 1003 00:50:55,200 --> 00:50:57,880 train or who might have, you know, been responsible for 1004 00:50:57,880 --> 00:51:03,000 training Jen Gregson or or Jess Stenson or, you know, somebody 1005 00:51:03,000 --> 00:51:04,560 of that level. I don't want them trying to 1006 00:51:04,560 --> 00:51:07,400 train me because it's probably a waste of their time for a 1007 00:51:07,400 --> 00:51:09,800 starters but also they specialise at the elite end of 1008 00:51:09,800 --> 00:51:12,280 the the business. And I'm not, I'm not saying 1009 00:51:12,280 --> 00:51:15,680 there isn't running coaches out there who have had experience at 1010 00:51:15,680 --> 00:51:18,360 all these levels. But what I'm saying is at the 1011 00:51:18,360 --> 00:51:21,760 moment with the, you know, the rise of the run coach, the 1012 00:51:21,760 --> 00:51:27,240 online run coach and the run groups, you know, at what level 1013 00:51:27,240 --> 00:51:30,840 of expertise have they got to help the runner at that level? 1014 00:51:30,840 --> 00:51:34,960 Like a good example is if I was wanting to run, for argument's 1015 00:51:34,960 --> 00:51:38,600 sake, a 230 marathon, I I wouldn't want to be going to 1016 00:51:38,600 --> 00:51:41,600 someone who's got a group and training a whole heap of guys to 1017 00:51:41,600 --> 00:51:43,480 go under 4 hours for the first time. 1018 00:51:43,680 --> 00:51:46,480 It doesn't make sense. So why does it make sense for 1019 00:51:46,480 --> 00:51:50,160 someone wanting to break 3 hours or like let's go for a three 1020 00:51:50,160 --> 00:51:56,000 hours 30 to be going to someone who can run a 210 or a 215 and 1021 00:51:56,000 --> 00:51:58,720 getting their advice from them? See, that's, I mean look 1022 00:51:58,720 --> 00:52:01,280 different, that's real. And look, that is an interesting 1023 00:52:01,480 --> 00:52:04,440 point. And run clubs are, and that's 1024 00:52:04,440 --> 00:52:08,520 where you and I, we talked a bit about the idea of run clubs off 1025 00:52:08,520 --> 00:52:12,160 air previously that you get these, you get some run clubs 1026 00:52:12,160 --> 00:52:15,760 where there is a leader and then you get some who's kind of in 1027 00:52:15,760 --> 00:52:18,760 charge. But often it's the same loop and 1028 00:52:18,760 --> 00:52:20,920 it's the same distance and it's run at your own pace. 1029 00:52:20,920 --> 00:52:23,280 So it's actually not really a coaching session, it's a run 1030 00:52:23,400 --> 00:52:27,080 session. And then you get the run groups 1031 00:52:27,080 --> 00:52:30,640 where there is somebody essentially giving you a 1032 00:52:30,640 --> 00:52:33,440 session. But it's a question of, I was 1033 00:52:33,440 --> 00:52:36,600 talking to a mate who's part of a, a run group in Adelaide 1034 00:52:36,600 --> 00:52:40,080 called the Prospect Run Club. And he's taken to it recently. 1035 00:52:40,080 --> 00:52:42,200 And I was, so I was really interested because I was talking 1036 00:52:42,200 --> 00:52:44,920 to him about the podcast and he was, I said, why do you like 1037 00:52:44,920 --> 00:52:46,600 this? Why do you keep going back to 1038 00:52:46,600 --> 00:52:48,280 this run group? What is it about this run group 1039 00:52:48,280 --> 00:52:53,160 that has kept you going back? And he said, well, I, I, I like 1040 00:52:53,720 --> 00:52:56,720 the distance we run. I like the speed we run at the 1041 00:52:57,320 --> 00:53:00,240 his, his mate who runs it gets up there at the start and says, 1042 00:53:00,240 --> 00:53:02,040 righto guys. So essentially there's two 1043 00:53:02,040 --> 00:53:03,760 speeds. Is that for those of you that 1044 00:53:03,760 --> 00:53:06,880 are going to run quickly, which I think for them is probably 1045 00:53:06,880 --> 00:53:10,800 somewheres under 430, this is the person who's going to be on 1046 00:53:10,800 --> 00:53:12,400 the front of that train, as it were. 1047 00:53:12,840 --> 00:53:15,720 You got you, you're starting off with them in, in 2 minutes. 1048 00:53:15,880 --> 00:53:18,480 And for everybody else who's going to run, you know, 5 1049 00:53:18,480 --> 00:53:21,080 minutes and slower, this is the person at the front of the 1050 00:53:21,080 --> 00:53:22,080 train. You guys are going to go off in 1051 00:53:22,080 --> 00:53:23,640 there. So it's, it's kind of like it's 1052 00:53:23,640 --> 00:53:27,160 not a coaching session, but it's, it's just you're splitting 1053 00:53:27,160 --> 00:53:29,520 off in the groups. I, I always look at. 1054 00:53:29,520 --> 00:53:31,800 I think ultimately if you are looking for a target and you 1055 00:53:31,800 --> 00:53:35,960 want to achieve a a, go and find a coach, a paid session, go and 1056 00:53:35,960 --> 00:53:39,280 find someone who's who's charging you per session because 1057 00:53:39,280 --> 00:53:41,720 that tells me that they're confident in their ability. 1058 00:53:42,120 --> 00:53:43,880 I like where you went with that and I'm going to take it one 1059 00:53:43,880 --> 00:53:46,760 step further because I think in my head I just worked out what 1060 00:53:46,760 --> 00:53:52,400 is the difference between a run coach and a run leader, let's 1061 00:53:52,400 --> 00:53:57,600 say, or a run group, someone who just literally gives go and do 1062 00:53:57,600 --> 00:54:01,720 this. So a run coach should understand 1063 00:54:01,720 --> 00:54:04,600 you as an individual and understand what your goals are 1064 00:54:04,880 --> 00:54:09,560 and have a structured programme to individually suit you to 1065 00:54:09,600 --> 00:54:13,920 achieve the goal you want. Now what that, how you run in 1066 00:54:13,920 --> 00:54:16,960 that structure and the paces and everything else to achieve that 1067 00:54:16,960 --> 00:54:20,680 goal isn't going to be the same as the guy running next to you. 1068 00:54:20,800 --> 00:54:24,360 There's going to be some individualisation of that and 1069 00:54:24,360 --> 00:54:29,080 that takes time, that takes expertise and it also takes an 1070 00:54:29,080 --> 00:54:31,120 understanding of how to periodise training. 1071 00:54:31,640 --> 00:54:34,000 So periodise training. I'm starting to use some. 1072 00:54:34,000 --> 00:54:35,840 No, this is good. This is good industry. 1073 00:54:35,840 --> 00:54:36,960 Words. No, this is good. 1074 00:54:37,560 --> 00:54:40,080 So periodise training, just simply like if it was a, you 1075 00:54:40,480 --> 00:54:42,920 know, you're talking about a, it could be a year build, it could 1076 00:54:42,920 --> 00:54:45,760 be multi year build, it could be just a 12 week build. 1077 00:54:45,920 --> 00:54:49,680 But it's understanding how to load the training, the load, the 1078 00:54:49,680 --> 00:54:53,560 volume and load the intensity over that period up to your goal 1079 00:54:53,560 --> 00:54:59,520 race in the appropriate way to one be allow recovery and that 1080 00:54:59,520 --> 00:55:04,600 from that recovery recovery allow you to improve going out 1081 00:55:04,600 --> 00:55:08,240 every week and just running a session. 1082 00:55:08,920 --> 00:55:11,000 You're not going to get the maximal bang for your buck. 1083 00:55:11,160 --> 00:55:15,360 No, And that's the difference between having a run coach and 1084 00:55:15,360 --> 00:55:17,520 just joining in. And having a run club as a 1085 00:55:17,520 --> 00:55:20,520 leader that's yeah, that's, that is the key difference is 1086 00:55:20,520 --> 00:55:22,400 improvement. Run club leaders aren't actually 1087 00:55:22,680 --> 00:55:24,640 necessarily going to help you improve. 1088 00:55:24,680 --> 00:55:27,320 You you'll run, you'll stay healthy and you'll do exercise 1089 00:55:27,320 --> 00:55:29,960 and you and you'll enjoy it. But you're neck and there's no 1090 00:55:29,960 --> 00:55:32,360 targeted improvement for you as an individual athlete. 1091 00:55:32,360 --> 00:55:35,680 That's it's this, this is great. We've resolved that you just 1092 00:55:35,920 --> 00:55:39,440 when you mentioned that period I was training, someone suggested 1093 00:55:39,440 --> 00:55:41,920 to me and it's great. I love it when people are coming 1094 00:55:41,920 --> 00:55:44,640 up to me, whether it's via socials or in person. 1095 00:55:44,640 --> 00:55:47,000 I've had several people come up in person about the podcast. 1096 00:55:47,600 --> 00:55:51,160 Someone said to me, he's like, can you get Courtney to? 1097 00:55:51,520 --> 00:55:53,880 And he's a really good runner, by the way, but he's like, can 1098 00:55:53,880 --> 00:55:58,400 you get Courtney to explain the benefits of certain running 1099 00:55:58,400 --> 00:55:59,840 sessions? So we'll do this and I'll and 1100 00:55:59,840 --> 00:56:01,360 I'll brief you on it so you can prepare. 1101 00:56:01,640 --> 00:56:03,920 But he said, you know, and it might seem simple, but he's 1102 00:56:03,920 --> 00:56:07,640 like, why is fart like good? And he's a good like this is a 1103 00:56:07,640 --> 00:56:10,880 guy who can run probably a 2. I think he's probably a 245 1104 00:56:10,880 --> 00:56:13,560 marathon runner and he's a really, he's a really strong, 1105 00:56:14,640 --> 00:56:17,200 what do they call in the surf? Life saving when you get out of 1106 00:56:17,200 --> 00:56:19,040 the big boats. Oh, like a a rower? 1107 00:56:19,120 --> 00:56:20,480 Yeah, well, he's a rower. Essentially, he's a. 1108 00:56:20,480 --> 00:56:22,600 Really good Bodie Bodie, he's a goodie. 1109 00:56:22,640 --> 00:56:24,680 He's competed at national level for bodies. 1110 00:56:24,680 --> 00:56:26,760 He's a, he's just a very good aerobic athlete. 1111 00:56:27,640 --> 00:56:30,800 But he said, like I, I'm a good athlete, but I don't understand 1112 00:56:30,800 --> 00:56:34,120 why Fart Lake is good and I don't understand why interval 1113 00:56:34,120 --> 00:56:37,680 sessions are good and I don't. And he said I would really be. 1114 00:56:37,680 --> 00:56:40,920 It would be really interesting to hear Courtney explain why 1115 00:56:40,960 --> 00:56:44,120 these sessions are good and what they do specifically for 1116 00:56:44,120 --> 00:56:46,240 runners. What what, what the purpose is 1117 00:56:46,240 --> 00:56:48,200 and what the outcome should be? Yeah. 1118 00:56:49,040 --> 00:56:51,600 When you do these sets. All right, we'll, we'll. 1119 00:56:51,840 --> 00:56:53,160 Write that so you've got some homework. 1120 00:56:53,200 --> 00:56:56,360 And get through it. So 11 last question, just so we 1121 00:56:56,360 --> 00:57:00,560 cover the whole topic around this coach is if I if I go and 1122 00:57:00,560 --> 00:57:05,600 see a doctor, I want that doctor to have gone to doctor school, 1123 00:57:05,720 --> 00:57:14,800 university, Dr school, right? Always check, so always check 1124 00:57:15,040 --> 00:57:18,560 that your doctor has been to doctor school and if they don't 1125 00:57:18,560 --> 00:57:21,120 have something on the wall that says I graduated from doctor 1126 00:57:21,120 --> 00:57:23,600 school, you turn around and you walk out that door. 1127 00:57:23,640 --> 00:57:25,720 Probably shouldn't probably shouldn't trust them to like 1128 00:57:25,720 --> 00:57:31,640 operate on you. Now look doctor to running Cage 1129 00:57:31,640 --> 00:57:36,200 might be a bit of an extreme, but the the premise holds as a 1130 00:57:36,200 --> 00:57:41,760 run coach like is because I went and ran a 245 marathon, does 1131 00:57:41,760 --> 00:57:43,240 that qualify for me to be a run coach? 1132 00:57:43,320 --> 00:57:46,760 No. Or should a run coach actually 1133 00:57:46,760 --> 00:57:50,360 have a qualification? Should a run coach had have had 1134 00:57:50,360 --> 00:57:56,840 to go and do some type of like coaching course? 1135 00:57:56,840 --> 00:57:58,520 Interesting. Interesting. 1136 00:57:58,520 --> 00:58:01,080 Because to, to, and I don't know the answer. 1137 00:58:01,360 --> 00:58:05,040 To coach in the Premier League or in the English football 1138 00:58:05,120 --> 00:58:07,200 leagues, you need to have a coaching badge. 1139 00:58:07,680 --> 00:58:11,440 You need to have done a coat. Now you might be the best. 1140 00:58:11,440 --> 00:58:16,800 Now theoretically you could be the best coach in the world. 1141 00:58:17,040 --> 00:58:19,800 But if you haven't completed your FIFA coaching badges, my 1142 00:58:19,800 --> 00:58:21,560 understanding is you're not allowed to coach. 1143 00:58:21,560 --> 00:58:24,920 You're not qualified to coach in that league, which is brings 1144 00:58:24,920 --> 00:58:27,680 it's an interesting conversation because I imagine if you're a 1145 00:58:27,680 --> 00:58:30,080 coach and you would know, imagine if you're a coach 1146 00:58:30,080 --> 00:58:35,640 involved with the AIS, you need to bring qualifications to the 1147 00:58:35,640 --> 00:58:39,440 table from a from athletic school, if you will well. 1148 00:58:40,080 --> 00:58:42,560 Yeah, triathlon school, athletic school, whatever the school is. 1149 00:58:42,560 --> 00:58:44,240 Yeah. I mean, there's, there's levels 1150 00:58:44,240 --> 00:58:47,120 of coaching certificates out there, right, that you go in A 1151 00:58:47,360 --> 00:58:51,120 and you know, you do your level 1 and then you, you learn about 1152 00:58:51,120 --> 00:58:54,040 periodisation and you learn about all of these traits that 1153 00:58:54,040 --> 00:58:58,520 help runners run. Now someone who is suddenly 1154 00:58:58,520 --> 00:59:02,200 becomes an online coach because they've got a great following or 1155 00:59:02,200 --> 00:59:06,600 they've got a run group and they don't have that coaching, you 1156 00:59:06,600 --> 00:59:08,760 know, background. And like, I'm not saying it's 1157 00:59:08,760 --> 00:59:11,440 right or wrong here. I'm just posing the question, 1158 00:59:12,080 --> 00:59:15,840 you know, does that hold merit if you have gone and done some 1159 00:59:15,840 --> 00:59:21,480 type of education in coaching? I'm looking up as we as we talk 1160 00:59:21,480 --> 00:59:27,080 here, Athletics Australia offers a Recreational Running Coach 1161 00:59:27,080 --> 00:59:31,000 accreditation which is designed specifically for coaches working 1162 00:59:31,000 --> 00:59:34,600 with adult recreational runners aged 18 and up, offering a 1163 00:59:34,600 --> 00:59:37,160 nationally recognised qualification. 1164 00:59:37,680 --> 00:59:39,000 That is fascinating. OK, so. 1165 00:59:40,280 --> 00:59:44,400 A better question may because look, I'm pretty sure I know the 1166 00:59:44,400 --> 00:59:47,280 answer to what I've asked and that's like majority of the 1167 00:59:47,280 --> 00:59:49,960 coaches out there won't have that qualification unless they 1168 00:59:49,960 --> 00:59:53,280 are involved in literally little athletics and they need a blue 1169 00:59:53,280 --> 00:59:56,880 card as well. I'm sure. 1170 00:59:57,000 --> 01:00:01,280 I'm sure that that is a necessity, but would you be 1171 01:00:01,280 --> 01:00:05,520 willing to pay more for a coach if they had a qualification? 1172 01:00:06,280 --> 01:00:10,880 Yeah, yeah. I think well, look if again for 1173 01:00:10,880 --> 01:00:17,320 me personally, if you offered me up a qualified a piece of paper 1174 01:00:17,720 --> 01:00:20,880 from someone with from who went to running school for to become 1175 01:00:20,880 --> 01:00:22,960 a coach. And then if you offered me up 1176 01:00:22,960 --> 01:00:28,080 somebody who comes recommended by somebody I know who's who 1177 01:00:28,080 --> 01:00:31,520 runs a little bit quicker than I am that got them to a goal time. 1178 01:00:31,520 --> 01:00:34,400 I'm going to the personal recommendation because for my 1179 01:00:34,400 --> 01:00:38,640 running journey, most of what I've learnt and most of what I 1180 01:00:38,640 --> 01:00:41,160 enjoy and most of what I've found works for me has come 1181 01:00:41,160 --> 01:00:42,680 through personal recommendations. 1182 01:00:42,920 --> 01:00:46,680 Not through looking online for programmes or or or whatever 1183 01:00:46,680 --> 01:00:48,400 else in my or experts as it were. 1184 01:00:48,400 --> 01:00:51,880 It's coming from the people that I run with on a weekly basis who 1185 01:00:51,880 --> 01:00:54,640 are better than me at running and who have recommended things 1186 01:00:54,640 --> 01:00:57,120 to me, whether it be shoes or running groups or whatever. 1187 01:00:57,480 --> 01:01:02,480 So you also look at YouTube and do your own car service. 1188 01:01:02,600 --> 01:01:04,240 I've tried. Yeah, yeah, yeah. 1189 01:01:04,920 --> 01:01:07,840 I've I've. I've tried, I've tried and it 1190 01:01:07,840 --> 01:01:09,800 have I told you the story about when I disconnected the 1191 01:01:09,800 --> 01:01:12,720 accelerator on my car when I was trying to change a fuse for the 1192 01:01:12,720 --> 01:01:14,160 light? Yeah, yeah. 1193 01:01:14,760 --> 01:01:17,640 Look, YouTube's great for some things, not great for all 1194 01:01:17,640 --> 01:01:18,400 things. Courtney. 1195 01:01:19,320 --> 01:01:21,000 It's an inch. Hey, do anybody who's listening 1196 01:01:21,000 --> 01:01:23,400 out there that does have a run coach or is it a run club? 1197 01:01:23,560 --> 01:01:25,760 Club with a leader? Next time you're out there, just 1198 01:01:25,760 --> 01:01:28,040 listen a little bit more closely and if you've got a run coach, 1199 01:01:28,040 --> 01:01:29,880 ask them if they have any accreditation. 1200 01:01:29,880 --> 01:01:31,400 I. Want to know if you've got 1201 01:01:31,400 --> 01:01:33,280 accreditation? I want to know if you've gone to 1202 01:01:33,280 --> 01:01:34,800 running running school. Me. 1203 01:01:34,800 --> 01:01:38,880 Your running school graduation certificate course. 1204 01:01:38,920 --> 01:01:41,640 We're probably almost out of time quickly. 1205 01:01:41,640 --> 01:01:44,200 We've got time to hit on one more thing before we disappear. 1206 01:01:44,400 --> 01:01:46,840 I know you love talking. I know you love talking about 1207 01:01:47,280 --> 01:01:48,920 equipment. Do you want to talk about your 1208 01:01:48,920 --> 01:01:51,080 treadmill? I do love equipment and 1209 01:01:51,080 --> 01:01:54,960 especially when a company actually give it a go to really 1210 01:01:54,960 --> 01:01:56,480 change it, then it's not copying. 1211 01:01:56,480 --> 01:01:59,920 So we've got Wahoo. So we're really well known for 1212 01:02:00,400 --> 01:02:02,080 like, bike. I call them wind trainers. 1213 01:02:02,080 --> 01:02:04,280 Yeah, them from the old school. What what would someone call 1214 01:02:04,280 --> 01:02:05,360 them? An electric wind trainer. 1215 01:02:05,360 --> 01:02:08,840 Stationary bike, electric exercise bikes. 1216 01:02:09,040 --> 01:02:12,800 You know that where you. But you put your own bike on the 1217 01:02:12,800 --> 01:02:14,960 piece of equipment. People that have used Swift 1218 01:02:14,960 --> 01:02:17,920 would know what I've got Wahoo sensors that I put on my shoes, 1219 01:02:17,960 --> 01:02:19,520 Yeah. We're talking like Swift for 1220 01:02:19,520 --> 01:02:22,400 your bikes and all of that. So Wahoo have come out with a 1221 01:02:22,640 --> 01:02:25,360 new treadmill. What really, besides the factors 1222 01:02:25,360 --> 01:02:28,560 Wahoo and you know, they've got a great name in this type of 1223 01:02:28,800 --> 01:02:31,840 equipment around bikes. What really interests me here 1224 01:02:31,840 --> 01:02:36,040 was one, what do they call it? They call it responsive running 1225 01:02:36,080 --> 01:02:38,480 on the treadmill. So the the treadmill and it's 1226 01:02:38,480 --> 01:02:41,400 called run free. And what it does is it it 1227 01:02:41,400 --> 01:02:45,600 actually takes into account your run stride and how hard you're 1228 01:02:45,600 --> 01:02:50,440 hitting and you run cadence, and it makes the treadmill feel like 1229 01:02:50,440 --> 01:02:53,680 you're running on the road. So you're not setting the speed. 1230 01:02:54,040 --> 01:02:57,600 How hard you run is up to you. And the treadmill adapts to 1231 01:02:57,600 --> 01:02:58,720 that. Figure that out. 1232 01:02:58,720 --> 01:03:01,000 I'm trying to think it out. I'm figuring it out in my brain, 1233 01:03:01,000 --> 01:03:03,440 which is why my brow is very far at the moment. 1234 01:03:03,600 --> 01:03:06,800 So hold on. You you you set the speed. 1235 01:03:07,000 --> 01:03:11,400 No, so you do not set the speed. There's a mode called. 1236 01:03:11,480 --> 01:03:12,320 Let me get it. Exactly. 1237 01:03:12,320 --> 01:03:15,240 Oh, so we can do all the things that a normal treadmill does, 1238 01:03:15,680 --> 01:03:18,040 but then there's a but then there's a mode where it's called 1239 01:03:18,040 --> 01:03:22,480 responsive running, and essentially you run and the 1240 01:03:22,480 --> 01:03:24,640 treadmill adapts. Yes. 1241 01:03:24,640 --> 01:03:27,400 So instead of you adapting to the treadmill, the treadmill 1242 01:03:27,400 --> 01:03:30,600 will adapt to you. So if you want to run easy, it 1243 01:03:30,600 --> 01:03:34,000 will. It will automated run at the 1244 01:03:34,000 --> 01:03:36,720 pace you're running. If you speed up, it will allow 1245 01:03:36,720 --> 01:03:39,880 you to speed up with a ground feel so as if you're running on 1246 01:03:39,880 --> 01:03:41,960 the road. Can I still does what a still 1247 01:03:41,960 --> 01:03:44,840 does what a kicker does? So you can still hook it up and 1248 01:03:44,840 --> 01:03:46,880 run a course and it will feel like you're going up and down 1249 01:03:46,880 --> 01:03:48,160 hills and all of that type of thing. 1250 01:03:48,160 --> 01:03:50,960 You'll change the gradient. But it's this particular run 1251 01:03:51,040 --> 01:03:53,360 free mode that I'm interested in where you can get on the 1252 01:03:53,360 --> 01:03:55,800 treadmill and instead of thinking about I'm on a 1253 01:03:55,800 --> 01:03:57,440 treadmill, you just run. I like it. 1254 01:03:57,560 --> 01:03:59,160 I don't know how well it works, but I like it. 1255 01:03:59,440 --> 01:04:03,800 I'd love to try it because it's hard because in my mind, when I 1256 01:04:03,800 --> 01:04:08,160 get on a treadmill right, I if I want to just go for a run and 1257 01:04:08,160 --> 01:04:12,120 run free as this mode is called, I'll go outside and I'll just 1258 01:04:12,120 --> 01:04:13,720 run free. If I was going to get on, if I 1259 01:04:13,720 --> 01:04:15,880 was ever going to get on a treadmill, it would be because I 1260 01:04:15,880 --> 01:04:19,200 want a specific, I want to achieve a specific set. 1261 01:04:19,200 --> 01:04:22,520 I want to do, you know, intervals or I want to do 1262 01:04:23,520 --> 01:04:26,360 something where the speed is dictated for me, right? 1263 01:04:26,360 --> 01:04:29,240 And I can essentially take the responsibility of holding the 1264 01:04:29,240 --> 01:04:31,400 pace out of my own hands because the treadmill is going at the 1265 01:04:31,400 --> 01:04:32,760 pace, so I have to stay with the pace. 1266 01:04:33,200 --> 01:04:36,680 So in my mind I'm like, I don't know if I'd use run free mode 1267 01:04:36,960 --> 01:04:38,840 but I'd be fascinated to see how it felt. 1268 01:04:39,040 --> 01:04:41,320 I love technology. The fact that, you know, a 1269 01:04:41,320 --> 01:04:44,840 treadmill's now allowing you to run courses, it can automate it 1270 01:04:44,840 --> 01:04:48,680 go up and down, you know, you can practise on, you know you. 1271 01:04:48,960 --> 01:04:52,560 I'm assuming the technology will be there to plug in Gold Coast 1272 01:04:52,560 --> 01:04:54,480 Marathon and feel like you're running Gold Coast Marathon, 1273 01:04:54,560 --> 01:04:56,040 feel like you're running Sydney Marathon. 1274 01:04:56,280 --> 01:05:00,240 This is like GG Simulator technology, because all these 1275 01:05:00,240 --> 01:05:02,600 golf simulators allow you to play the courses anywhere in the 1276 01:05:02,600 --> 01:05:06,200 world, from your backyard essentially, or your garage or 1277 01:05:06,200 --> 01:05:07,720 whatever. You've got the simulator set up 1278 01:05:07,720 --> 01:05:09,280 now. You could be going and running 1279 01:05:09,520 --> 01:05:14,240 the UTMB course from your house. I mean, for me, I'm there's 1280 01:05:14,240 --> 01:05:16,440 never going to overtake it now in the Bush, Yeah. 1281 01:05:16,440 --> 01:05:19,320 But I do like technology. And this is this one's 1282 01:05:19,320 --> 01:05:21,920 definitely. What's it called the Wahoo? 1283 01:05:22,320 --> 01:05:25,040 It is called the Wahoo Wahoo. Kicker run treadmill. 1284 01:05:25,200 --> 01:05:26,960 They've got to come up with a better name than that, surely? 1285 01:05:27,320 --> 01:05:28,440 It's called the kicker. Run. 1286 01:05:28,880 --> 01:05:32,560 OK, Kicker. Kick the Wahoo kick run. 1287 01:05:33,000 --> 01:05:35,320 Check it out. Hey, before we wrap things up, 1288 01:05:35,560 --> 01:05:37,800 shout out to everybody who's already on board with the In the 1289 01:05:37,800 --> 01:05:40,280 Beginning podcast. We're going to keep throwing up 1290 01:05:40,280 --> 01:05:43,280 polls every week because we love the interaction. 1291 01:05:43,440 --> 01:05:46,160 If you're on Spotify or Apple, you know we're early days. 1292 01:05:46,160 --> 01:05:49,880 We're only what this the 5th episode is episode 5, episode 5 1293 01:05:49,920 --> 01:05:52,400 early days and we thank you for everyone listening because we're 1294 01:05:52,600 --> 01:05:55,400 we hit the charts, Liam in the first week, which is absolutely 1295 01:05:55,400 --> 01:05:58,160 crazy short charts. That is, if you're enjoying it, 1296 01:05:58,160 --> 01:06:01,800 go and give us a, A rating on both our Apple and Spotify that 1297 01:06:01,800 --> 01:06:04,400 will help get the word out, get more people listening. 1298 01:06:04,400 --> 01:06:06,640 And, you know, we're just super appreciative. 1299 01:06:07,040 --> 01:06:08,240 You listen to us. Blabel on. 1300 01:06:08,280 --> 01:06:09,680 That's it. We're gonna keep calling the 1301 01:06:09,680 --> 01:06:13,600 charts, share with your friends, leave a comment, leave a rating, 1302 01:06:13,600 --> 01:06:16,400 and we will keep on this wonderful journey celebrating 1303 01:06:16,560 --> 01:06:19,120 fitness and running. Courts will let you go and we'll 1304 01:06:19,120 --> 01:06:20,440 be back next week. See you then.