1
00:00:00,040 --> 00:00:02,760
In the beginning runs the Gold 
Coast Marathon. 

2
00:00:02,760 --> 00:00:04,400
We're counting down. 
We're following along. 

3
00:00:04,400 --> 00:00:07,520
The specials will continue. 
No Courtney Atkinson this week, 

4
00:00:07,800 --> 00:00:10,240
which it's about time that we 
got rid of the OH. 

5
00:00:11,040 --> 00:00:14,120
Sorry. 
Dead white, take the girl out of

6
00:00:14,120 --> 00:00:15,480
radio. 
You can't take the radio out of 

7
00:00:15,480 --> 00:00:18,040
the girl. 
Moment of seat freeze up. 

8
00:00:18,040 --> 00:00:19,040
They jump into it. 
Yeah. 

9
00:00:19,040 --> 00:00:22,760
Courtney Atkinson away this week
as part of his duties with the 

10
00:00:22,760 --> 00:00:23,960
wonderful company. 
That is super. 

11
00:00:23,960 --> 00:00:27,200
I think he's somewhere near 
Lightning Ridge, so he's not 

12
00:00:27,200 --> 00:00:29,040
involved today. 
But as you just heard, Brondy 

13
00:00:29,040 --> 00:00:32,439
Lanebrook in the house and the 
masterful coach, the best in the

14
00:00:32,439 --> 00:00:34,960
business, the queen of lace up 
running, Bonita Willis. 

15
00:00:34,960 --> 00:00:36,240
How are we? 
Hey, yeah. 

16
00:00:36,240 --> 00:00:37,680
Good, good. 
Going really well. 

17
00:00:37,720 --> 00:00:40,400
Well, we're in your hands today 
because it's time for an update 

18
00:00:40,400 --> 00:00:45,880
on Gold Coast Marathon prep. 9 
weeks yesterday, well as at time

19
00:00:45,880 --> 00:00:48,360
of record. 
At time of recording. 9 weeks. 

20
00:00:48,600 --> 00:00:50,960
We're counting down. 
Let's start with you, Bronte. 

21
00:00:51,320 --> 00:00:55,160
Sure, and how you're travelling?
OK, that's sorry I just thrown 

22
00:00:55,160 --> 00:00:58,160
my toys out of. 
Yeah, if you do, if you do hear 

23
00:00:58,160 --> 00:01:00,760
the rattling in the background, 
it's because we've got little 

24
00:01:00,760 --> 00:01:04,840
Maxi here in the studio as well,
Bonita's young fella who is just

25
00:01:04,840 --> 00:01:06,200
so keen to be a part of all 
this. 

26
00:01:06,320 --> 00:01:10,840
He's a future runner. 
Look, so at time of recording I 

27
00:01:10,840 --> 00:01:16,600
am one day after 1/2 marathon I 
did the Gold Coast Running 

28
00:01:16,760 --> 00:01:18,800
Festival. 
They they asked me to run in it,

29
00:01:18,800 --> 00:01:23,840
which was very nice. 
Maybe I wish they hadn't based 

30
00:01:23,840 --> 00:01:29,120
off the course. 
It was very hilly, very hot at 

31
00:01:29,120 --> 00:01:31,880
the back of Robina kind of 
running down the Robina Parkway 

32
00:01:32,520 --> 00:01:35,480
and wasn't a great performance 
from me. 

33
00:01:35,480 --> 00:01:40,680
I think my coach might be a bit 
disappointed but mainly also it 

34
00:01:40,680 --> 00:01:44,760
was a good test before the 
marathon because I did 

35
00:01:44,760 --> 00:01:50,400
everything wrong, came out too 
fast, gassed myself and have 

36
00:01:50,400 --> 00:01:54,920
been feeling the ramifications 
of that all day today and 

37
00:01:54,920 --> 00:01:58,200
yesterday. 
Have you seen the numbers from a

38
00:01:58,200 --> 00:02:02,280
run? 
No, I haven't, but I yeah, no, I

39
00:02:02,280 --> 00:02:03,800
know that. 
Yeah, it's very. 

40
00:02:03,800 --> 00:02:05,440
That's a hard. 
That's a hard race, though. 

41
00:02:05,520 --> 00:02:08,199
Yeah, it's deceivingly hard. 
Very. 

42
00:02:08,199 --> 00:02:10,000
Yeah, Yeah. 
I think I was probably a bit 

43
00:02:10,039 --> 00:02:12,960
unprepared for what it was going
to be like. 

44
00:02:13,640 --> 00:02:16,280
But yeah, just to give, I mean, 
Benita wants me, right? 

45
00:02:16,280 --> 00:02:18,920
And this is my whole issue and 
this is what I need to be 

46
00:02:18,920 --> 00:02:22,920
schooled today is running slow. 
I know you want me to run 

47
00:02:22,920 --> 00:02:24,760
slower. 
And I think yesterday was a good

48
00:02:24,760 --> 00:02:29,000
reminder of why I need to do 
that because I came out the gate

49
00:02:29,000 --> 00:02:31,800
at like 5 minute cage. 
Oh. 

50
00:02:32,240 --> 00:02:35,960
I'm just I'm pulling up the old 
the old graph there, Bonita. 

51
00:02:36,920 --> 00:02:39,800
Yeah, I saw the overall pace of 
that run and I was like looking 

52
00:02:39,800 --> 00:02:41,120
at going, oh, that's not too 
bad. 

53
00:02:41,800 --> 00:02:45,040
But I think sometimes when you 
learn the hard way, it actually 

54
00:02:45,040 --> 00:02:47,520
helps you because you know if 
you do that in the marathon, 

55
00:02:47,520 --> 00:02:51,480
it's it's a heaps times worse. 
It's such a longer longer. 

56
00:02:51,480 --> 00:02:52,840
Run. 
That's what I thought, actually.

57
00:02:52,840 --> 00:02:56,840
I think it's a good. 
It was hard, it wasn't fun, but 

58
00:02:56,840 --> 00:03:00,800
it's now a good, yeah, a good 
lesson that what you're teaching

59
00:03:00,800 --> 00:03:04,640
is very right and very important
because it just didn't work for 

60
00:03:04,640 --> 00:03:06,880
me to run that fast and to 
double that. 

61
00:03:06,880 --> 00:03:09,240
I just wouldn't be able to. 
I was guessed. 

62
00:03:09,400 --> 00:03:14,760
So from OK, the run. 
That run aside, though, Benita, 

63
00:03:14,760 --> 00:03:16,640
how has Bronte been going with 
the training you've been 

64
00:03:16,640 --> 00:03:18,880
prescribing? 
She's been going awesome. 

65
00:03:18,880 --> 00:03:20,560
Yeah. 
So I've looked over all of her 

66
00:03:20,560 --> 00:03:25,240
training and you know, Bronte, 
you do everything perfectly and 

67
00:03:25,240 --> 00:03:28,000
like, say, if you, you know, if 
you want to move something, you 

68
00:03:28,000 --> 00:03:29,680
move something and it fits in 
well. 

69
00:03:29,680 --> 00:03:32,360
And like, yeah, I don't even 
really hear from Bronte. 

70
00:03:32,360 --> 00:03:35,720
She's wrote a few comments, but 
but yeah, she, yeah, she's doing

71
00:03:35,720 --> 00:03:39,320
her strength toning with her PT 
and Pilates as well, which is 

72
00:03:39,320 --> 00:03:41,400
really important. 
But getting the runs in. 

73
00:03:41,400 --> 00:03:45,840
And I think we had an optional 
run, an optional extra run this 

74
00:03:45,880 --> 00:03:48,320
week that's just gone that she 
didn't do, which is good because

75
00:03:48,320 --> 00:03:50,920
it was, it's optional. 
And I don't always want people 

76
00:03:50,920 --> 00:03:54,080
to be doing too much. 
So it's good to sort of pull 

77
00:03:54,080 --> 00:03:57,120
back to if you if you want to. 
Especially those intervals. 

78
00:03:57,120 --> 00:04:00,000
Well, this is what you want to 
raise this, because there are 

79
00:04:00,000 --> 00:04:02,840
people out there like you 
running their first marathon who

80
00:04:03,360 --> 00:04:05,840
don't have access to a coach 
like Benita. 

81
00:04:05,840 --> 00:04:08,120
And it's just, well, I just need
to run. 

82
00:04:08,120 --> 00:04:10,920
And they're running and they go 
out and they run their sessions 

83
00:04:11,520 --> 00:04:15,400
where what, 2-3 weeks into this 
programme, Yes, as said by 

84
00:04:15,400 --> 00:04:19,600
Benita, and I bumped into you in
the office after week 1 and you 

85
00:04:19,600 --> 00:04:21,760
for the first time ever had run 
an interval session. 

86
00:04:22,320 --> 00:04:25,120
How did that go? 
Well, it's very kind that you 

87
00:04:25,120 --> 00:04:26,000
said that. 
I did. 

88
00:04:26,200 --> 00:04:29,520
I'm gonna say I attempted to run
an interval session. 

89
00:04:29,880 --> 00:04:33,880
I think I finished said interval
session, sent an email to Benita

90
00:04:33,880 --> 00:04:36,960
saying, Hey, Benita, I hate 
intervals. 

91
00:04:37,840 --> 00:04:40,160
I hate them. 
I don't know why. 

92
00:04:40,160 --> 00:04:43,720
I think it's, again, what we 
talked about in the first 

93
00:04:43,720 --> 00:04:46,440
episode. 
I just love to just run and go 

94
00:04:46,440 --> 00:04:50,240
out and just do the distance all
the time that I've been 

95
00:04:50,240 --> 00:04:53,160
assigned. 
But I don't know what it was 

96
00:04:53,160 --> 00:04:57,400
about having to do certain 
lengths at certain times. 

97
00:04:58,160 --> 00:05:00,440
My brain just struggles with it 
is. 

98
00:05:00,440 --> 00:05:02,200
That a common reaction. 
Yeah, yeah. 

99
00:05:02,280 --> 00:05:05,440
Look, I think as you get older 
as well and you start enjoying 

100
00:05:05,440 --> 00:05:07,640
the longer races, a lot of 
people, the first thing they'll 

101
00:05:07,640 --> 00:05:10,480
cut out is interval sessions. 
So yeah, there's a lot of people

102
00:05:10,480 --> 00:05:12,960
out there just like running. 
They just go for a run, which is

103
00:05:12,960 --> 00:05:15,040
fine, you know. 
But I think if you want to 

104
00:05:15,040 --> 00:05:18,400
improve, the interval sessions 
really help when you go to run 

105
00:05:18,400 --> 00:05:20,280
that slower pace or the longer 
races. 

106
00:05:20,600 --> 00:05:23,080
But, but you, you know, we're 
only doing them every second 

107
00:05:23,120 --> 00:05:24,680
week. 
And I know I don't. 

108
00:05:24,680 --> 00:05:27,280
Yeah, I don't want you to be 
like, I hate this programme 

109
00:05:27,280 --> 00:05:29,040
every week, you know? 
You know, you're like, oh, I 

110
00:05:29,040 --> 00:05:31,560
just hate this session. 
So we're always gonna mix it up.

111
00:05:31,640 --> 00:05:33,000
But. 
But, you know, you've done 

112
00:05:33,000 --> 00:05:35,720
really well with it. 
And you do have speed over the 

113
00:05:35,720 --> 00:05:37,240
shorter distances. 
Yeah. 

114
00:05:37,240 --> 00:05:39,240
You know, a lot of people in 
your situation, they only have 

115
00:05:39,240 --> 00:05:41,240
one pace and that's their 
jogging pace. 

116
00:05:41,560 --> 00:05:44,200
But you actually have different 
paces and good speed over 

117
00:05:44,200 --> 00:05:46,840
different distances. 
So I think it'll just improve 

118
00:05:46,840 --> 00:05:48,960
you out of sight just doing them
every second week. 

119
00:05:48,960 --> 00:05:54,080
I I I agree. 
I know I need to, but I just 

120
00:05:54,160 --> 00:05:56,520
need to do. 
It but is there To that point, 

121
00:05:56,520 --> 00:06:00,560
though, is there a it's kind of 
it's like asking somebody to 

122
00:06:00,560 --> 00:06:03,480
like a food they don't like. 
Is there a way to learn to like 

123
00:06:03,480 --> 00:06:05,400
them? 
I don't really think so because 

124
00:06:05,400 --> 00:06:08,040
I reckon you have to just push 
yourself pretty hard, like 

125
00:06:08,040 --> 00:06:11,240
harder than you go in a marathon
or it's interval sessions. 

126
00:06:11,240 --> 00:06:17,320
I feel like is like running like
a flat out 1500 or 5K every week

127
00:06:17,400 --> 00:06:19,160
and like I know I don't. 
So I've run. 

128
00:06:19,160 --> 00:06:20,640
I ran. 
I was running 80 KS with the 

129
00:06:20,640 --> 00:06:24,280
pram with Poppy when she was, 
you know, young and our interval

130
00:06:24,280 --> 00:06:25,840
sessions were the first thing I 
wasn't doing. 

131
00:06:26,080 --> 00:06:28,400
So I was doing, you know, some 
harder runs and stuff, but I 

132
00:06:28,400 --> 00:06:30,840
wasn't doing intervals. 
And I think it's just because, 

133
00:06:31,000 --> 00:06:33,280
you know, it's just hurts that 
that bit more. 

134
00:06:33,760 --> 00:06:37,040
But that's the one thing that 
helps the improvement really 

135
00:06:37,040 --> 00:06:39,200
quick. 
You know, it's very nice to hear

136
00:06:39,200 --> 00:06:42,960
that because I thought, I 
thought I was alone in thinking 

137
00:06:42,960 --> 00:06:46,200
intervals were hard. 
I didn't realise that they are 

138
00:06:46,520 --> 00:06:49,280
genuinely generally yeah 
disliked. 

139
00:06:49,280 --> 00:06:52,040
Oh, that makes me feel better. 
Yeah, makes you feel better. 

140
00:06:52,040 --> 00:06:52,920
Yeah, it does. 
But I. 

141
00:06:53,000 --> 00:06:54,800
Mean if they are, can you feel 
good at the end? 

142
00:06:54,800 --> 00:06:56,640
But yes, yeah, but like, they 
are. 

143
00:06:56,880 --> 00:06:59,600
And like, you know, it's one of 
those things that sometimes you 

144
00:06:59,600 --> 00:07:01,720
can feel a bit sick at the end 
of intervals, whereas like if 

145
00:07:01,720 --> 00:07:03,760
you did A20K run, you'd probably
feel fine. 

146
00:07:03,760 --> 00:07:04,840
Yes. 
OK. 

147
00:07:04,840 --> 00:07:06,440
So that's normal. 
Yeah, yeah. 

148
00:07:06,560 --> 00:07:09,120
Yep, definitely. 
See, this is I'm a rookie when 

149
00:07:09,120 --> 00:07:12,360
it comes to this stuff. 
I thought you're meant to love 

150
00:07:12,360 --> 00:07:14,760
intervals and they're meant to 
be easy, but they are meant to 

151
00:07:14,760 --> 00:07:16,480
be hard. 
Yeah, they're meant to be hard. 

152
00:07:16,480 --> 00:07:18,720
Yeah, but I mean, and like 
you've got to enjoy it too 

153
00:07:18,720 --> 00:07:19,840
though. 
Like you're not supposed to feel

154
00:07:19,840 --> 00:07:21,360
sick all the time after 
intervals. 

155
00:07:21,360 --> 00:07:23,360
But but it is that harder 
running. 

156
00:07:23,360 --> 00:07:26,520
And but then the really slow 
recoveries like war or slow jog 

157
00:07:26,520 --> 00:07:28,760
recoveries, whereas like you 
know, when you're doing the 

158
00:07:28,760 --> 00:07:31,600
longer stuff, you're running for
longer, but it's it's slower. 

159
00:07:31,800 --> 00:07:35,040
So it's sort of more within your
comfort zone sort of thing. 

160
00:07:35,080 --> 00:07:37,880
Good tonight. 
Have you found, have you found 

161
00:07:37,880 --> 00:07:41,400
'cause I find that the hard 
runs, that run is high. 

162
00:07:41,920 --> 00:07:45,400
It kicks in a lot in a bigger 
way, like I've, you know, for a 

163
00:07:45,400 --> 00:07:47,520
long slow run. 
It always feels great. 

164
00:07:47,520 --> 00:07:48,160
Yeah. 
And you enjoy. 

165
00:07:48,480 --> 00:07:51,680
But the, the endorphins that 
kick in and release for me on it

166
00:07:51,680 --> 00:07:54,480
after like a hard session where 
I feel horrible and this is 

167
00:07:54,480 --> 00:07:57,000
hurting or whatever. 
It's yeah. 

168
00:07:57,240 --> 00:08:01,720
It takes AII find it comes 
probably Yeah, you're right. 

169
00:08:01,720 --> 00:08:05,120
I probably feel the run is high 
on the long runs during the run,

170
00:08:05,520 --> 00:08:08,960
but the run is high from the 
harder runs comes after the run 

171
00:08:09,200 --> 00:08:11,200
after you completely gas and 
you're like grey. 

172
00:08:11,200 --> 00:08:14,680
I'm glad this is kicked in now. 
But yes, I agree. 

173
00:08:14,680 --> 00:08:17,840
I think that's very true. 
So aside from not liking 

174
00:08:17,840 --> 00:08:19,760
intervals, how have you? 
How have you found the other? 

175
00:08:19,760 --> 00:08:21,080
How have you found the other 
training though? 

176
00:08:21,160 --> 00:08:23,360
It's been great. 
I think it's just completely 

177
00:08:23,360 --> 00:08:28,720
worked in with already what I 
kind of was doing previously to,

178
00:08:28,760 --> 00:08:32,799
to signing out with Benita and 
yeah, just continuing strength 

179
00:08:32,799 --> 00:08:35,360
training with a PTI. 
Think that's definitely helping 

180
00:08:35,640 --> 00:08:38,799
not getting sore. 
Today is probably the first day 

181
00:08:39,159 --> 00:08:41,559
of the entire training where 
I've been sore. 

182
00:08:41,559 --> 00:08:44,240
But I'm going to blame the the 
hills of Robina Pkwy. 

183
00:08:44,240 --> 00:08:46,120
Well. 
You're you're 24 hours out from 

184
00:08:46,160 --> 00:08:49,280
a or after 1/2 marathon. 
Yeah, yeah. 

185
00:08:50,320 --> 00:08:52,160
So that's good. 
Did a bit of Pilates, then 

186
00:08:52,160 --> 00:08:55,880
stretched it all out. 
I was going to ask on my 

187
00:08:55,880 --> 00:08:59,160
training programme, I've got a 
run today 35 to 40 minutes. 

188
00:08:59,800 --> 00:09:03,320
If should I be doing that or is 
it too soon after the half 

189
00:09:03,320 --> 00:09:05,120
marathon? 
Yeah, definitely. 

190
00:09:05,120 --> 00:09:07,160
If you're a bit sore, we 
wouldn't, we wouldn't do that. 

191
00:09:07,160 --> 00:09:10,040
Yeah, great. 
So, so a good thing to do would 

192
00:09:10,040 --> 00:09:14,240
be walking or you know, some 
swimming or elliptical or just 

193
00:09:14,280 --> 00:09:16,560
having a rest. 
Easy that I can do. 

194
00:09:18,240 --> 00:09:23,000
Have you, I mean, it sounds like
I'm really jealous of how you 2 

195
00:09:23,000 --> 00:09:25,040
are going between each other and
your relationship because it 

196
00:09:25,040 --> 00:09:26,240
sounds like everything's going 
really well. 

197
00:09:26,240 --> 00:09:28,440
It's really nice. 
Before we get to my disaster, 

198
00:09:29,760 --> 00:09:32,440
have you met any other as? 
Have you learned anything in 

199
00:09:32,440 --> 00:09:35,520
these first three weeks as far 
as running training and and how 

200
00:09:35,520 --> 00:09:38,320
you compared to how you've been 
approaching running, I think 

201
00:09:38,320 --> 00:09:41,040
without a coach. 
Yeah, I think it's, I definitely

202
00:09:41,040 --> 00:09:43,520
feel more accountable, which is 
what I really like. 

203
00:09:43,520 --> 00:09:48,800
I like the idea that somebody is
banking on me to do my part in 

204
00:09:48,800 --> 00:09:51,240
order for, you know, the process
to continue. 

205
00:09:52,160 --> 00:09:54,440
So but I feel bad that I have 
been writing comments and notes.

206
00:09:54,440 --> 00:09:58,160
I didn't realise you were 
writing essays After everyone 

207
00:09:58,160 --> 00:10:00,760
massive teachers pet, I'll start
writing notes. 

208
00:10:01,800 --> 00:10:05,640
But no, I think it's just been a
really and I think this is good 

209
00:10:05,640 --> 00:10:08,360
because I was already kind of in
a programme. 

210
00:10:08,520 --> 00:10:12,280
It's nice that it hasn't felt 
like it's derailed me in any 

211
00:10:12,280 --> 00:10:13,680
way. 
It's just been a very easy 

212
00:10:13,680 --> 00:10:18,720
switch and I genuinely like 
learning that about intervals 

213
00:10:18,720 --> 00:10:22,400
has completely changed my mind 
about them, which I probably 

214
00:10:22,400 --> 00:10:24,560
didn't think to to ask in our 
first chat. 

215
00:10:24,560 --> 00:10:25,880
So yeah. 
There you go. 

216
00:10:25,960 --> 00:10:28,360
Yeah. 
And you know, you with you 

217
00:10:28,360 --> 00:10:30,800
Bronte, like, yeah, we're doing 
an easy sort of switch from the 

218
00:10:30,800 --> 00:10:32,760
programme you're on. 
And then we're gradually 

219
00:10:32,760 --> 00:10:35,200
increasing stuff as we get into 
those harder runs in the 

220
00:10:35,200 --> 00:10:37,000
intervals. 
And then we'll have a bit of an 

221
00:10:37,000 --> 00:10:39,880
easy week coming up too, because
you need like a whole week to 

222
00:10:39,880 --> 00:10:42,800
just recover and then then 
you're on the last stretch. 

223
00:10:42,800 --> 00:10:47,080
That's going to be hard how just
in my brain to be like we're 

224
00:10:47,080 --> 00:10:49,280
easy week. 
I guess reduce. 

225
00:10:49,360 --> 00:10:52,600
How do I is it just the 
competitive side of me goes 

226
00:10:52,600 --> 00:10:54,680
well, I'm going to lose all of 
my progress? 

227
00:10:54,680 --> 00:10:57,080
Yeah, no, no, it'll just be 
plenty of jogging, but there's 

228
00:10:57,080 --> 00:10:59,920
nothing hard and a bit, a little
bit less volume, but still 

229
00:10:59,920 --> 00:11:01,640
everything on the same days. 
Amazing. 

230
00:11:01,640 --> 00:11:03,280
Yeah. 
So sometimes people make that 

231
00:11:03,280 --> 00:11:06,720
mistake because I feel like they
get to maybe 3 or 4 weeks out 

232
00:11:06,840 --> 00:11:08,400
and they just start feeling 
really tired. 

233
00:11:08,400 --> 00:11:10,320
Yes. 
So you're on that improvement, 

234
00:11:10,400 --> 00:11:12,160
Yes. 
And you just want to keep going 

235
00:11:12,160 --> 00:11:14,480
harder and harder and harder, 
which is awesome, and you're so 

236
00:11:14,480 --> 00:11:16,440
motivated. 
But we just have to be careful 

237
00:11:16,440 --> 00:11:19,320
that we don't get to that top, 
you know, way too early. 

238
00:11:19,360 --> 00:11:21,600
True this. 
I think felt you've been on a 

239
00:11:21,600 --> 00:11:25,080
really interesting point because
that mindset you talked about, I

240
00:11:25,080 --> 00:11:29,240
think he's common amongst a lot 
of people that might have gone 

241
00:11:29,240 --> 00:11:32,400
through playing a high level of 
junior sport and now they're 

242
00:11:32,400 --> 00:11:34,760
fine finding running at whatever
age they're at. 

243
00:11:35,280 --> 00:11:40,920
How important is that slow week?
Easy tape A not a tape a week, 

244
00:11:40,920 --> 00:11:42,120
because we're not that we're 
not. 

245
00:11:42,120 --> 00:11:43,840
We're still 9 weeks out from the
marathon. 

246
00:11:43,840 --> 00:11:47,760
But incorporating those easy 
weeks into your programmes, 

247
00:11:47,760 --> 00:11:49,760
whether it's a structured one or
you're doing it off your own 

248
00:11:49,760 --> 00:11:51,520
back? 
Yeah, Look, I think it's really 

249
00:11:51,520 --> 00:11:54,040
important just because you need 
sort of time for your body to 

250
00:11:54,040 --> 00:11:56,560
absorb the training, but also 
like mentally as well. 

251
00:11:56,560 --> 00:11:59,480
So sometimes I feel like you've 
got this marathon, you're doing 

252
00:11:59,480 --> 00:12:01,560
awesome training. 
You just, you know, you keep 

253
00:12:01,560 --> 00:12:04,320
training more and more and more,
but you just want to make sure 

254
00:12:04,320 --> 00:12:07,000
that you get there, like without
it, without an injury and 

255
00:12:07,000 --> 00:12:09,960
feeling pumped to do it and 
mentally that you're fine. 

256
00:12:09,960 --> 00:12:12,520
And like, easy weeks can be 
around, say, someone doing a 

257
00:12:12,520 --> 00:12:14,480
half, you know, three to five 
weeks out. 

258
00:12:14,680 --> 00:12:17,560
So we'd go easy and you'd do the
half and then sort of easy, sort

259
00:12:17,560 --> 00:12:19,280
of 3-4 days either side of the 
half. 

260
00:12:19,880 --> 00:12:22,800
But it also can be a structured,
A structured plan. 

261
00:12:22,800 --> 00:12:26,440
So say if you get asked to do 
another race, say, at a half 

262
00:12:26,440 --> 00:12:29,680
marathon, yes, you know, there's
plenty of races three to five 

263
00:12:29,680 --> 00:12:31,600
weeks out. 
So you could do something like 

264
00:12:31,600 --> 00:12:32,480
that, too. 
OK. 

265
00:12:33,280 --> 00:12:35,000
Yeah. 
More, more opportunities to be 

266
00:12:35,000 --> 00:12:37,560
invited I. 
Know right, I've already paid 

267
00:12:37,560 --> 00:12:39,720
for the next one. 
It is a 30K race so. 

268
00:12:39,720 --> 00:12:41,520
It's still goes 30. 
Yeah, Yeah, yeah. 

269
00:12:41,520 --> 00:12:42,280
That's. 
A good one, yeah. 

270
00:12:42,280 --> 00:12:45,320
So we'll put that one in. 
Yeah, Yeah, that's, that's on 

271
00:12:45,360 --> 00:12:45,960
fairly soon. 
I. 

272
00:12:46,120 --> 00:12:48,600
Know trail and trail and 
running, which I'm a little 

273
00:12:48,600 --> 00:12:52,200
nervous about but. 
How are you? 

274
00:12:52,200 --> 00:12:56,040
I mean, nine weeks out, Yeah, 
mindset was it sounds like it's 

275
00:12:56,040 --> 00:12:57,440
a good question. 
It does sound like your training

276
00:12:57,440 --> 00:12:59,240
is absolutely flying. 
How's your mindset? 

277
00:13:00,320 --> 00:13:04,560
Probably if you had asked me 
that maybe a week and a half ago

278
00:13:04,560 --> 00:13:07,920
before us on radio had a bit of 
a break. 

279
00:13:07,920 --> 00:13:11,760
Yeah, I think I was probably 
getting to that fatigued stage 

280
00:13:12,240 --> 00:13:17,280
of being like, I love running, I
want to go for this run, but I 

281
00:13:17,640 --> 00:13:21,440
also don't want to go for it. 
We've had a week off now, we've 

282
00:13:21,440 --> 00:13:24,240
caught up on some sleep. 
I feel better again. 

283
00:13:25,640 --> 00:13:31,080
But nine weeks, it doesn't sound
like a lot, but it also does. 

284
00:13:31,080 --> 00:13:33,760
So I don't know. 
I'm kind of in that stage where 

285
00:13:33,760 --> 00:13:37,880
I'm going to have to knuckle 
down and make sure that I just 

286
00:13:37,880 --> 00:13:41,640
keep going with. 
What we've been doing not it's 

287
00:13:41,640 --> 00:13:44,880
still that ungraspable, 
ungraspable length of time. 

288
00:13:45,240 --> 00:13:48,040
And it's a. 
Little bit over two months out. 

289
00:13:48,040 --> 00:13:52,720
So it doesn't it's it's you 
could still bail on it. 

290
00:13:52,760 --> 00:13:54,040
I know. 
Essentially, one of my 

291
00:13:54,040 --> 00:13:57,840
girlfriends I think is bailing 
on it, really, which I think she

292
00:13:57,840 --> 00:14:01,640
told me that last night. 
And after the half marathon 

293
00:14:01,880 --> 00:14:05,040
where I feel like I didn't do 
great, I'm like, Oh well, I'm 

294
00:14:05,040 --> 00:14:07,640
not bailing. 
I would never bail, but I'm kind

295
00:14:07,640 --> 00:14:11,680
of at the point where I'm like 9
weeks I can just run 25K. 

296
00:14:11,680 --> 00:14:15,640
That's the most I've ever run. 
How am I going to be able to run

297
00:14:15,640 --> 00:14:18,640
42 kilometres? 
Is there, is there, I don't know

298
00:14:18,640 --> 00:14:21,280
if you've done any research into
this Pineda, but just over the 

299
00:14:21,280 --> 00:14:25,480
course of your experience 
coaching people, is there a like

300
00:14:25,520 --> 00:14:27,800
a quitting point in the lead up 
to a marathon? 

301
00:14:27,800 --> 00:14:30,600
Is there a is there a 8 weeks 
out, four weeks out, one week? 

302
00:14:30,600 --> 00:14:33,600
Is there a point where it's more
common for people to quit on a 

303
00:14:33,600 --> 00:14:36,560
marathon? 
Look, I, I, I don't know, but I 

304
00:14:36,560 --> 00:14:39,200
know a lot of these big races, 
they hold spots in the half so 

305
00:14:39,200 --> 00:14:40,840
people can downgrade. 
As well. 

306
00:14:41,080 --> 00:14:42,400
OK. 
So there must be a lot of 

307
00:14:42,400 --> 00:14:45,440
people, yeah, that go from the 
marathon to the half or the half

308
00:14:45,440 --> 00:14:48,800
to the 10K so they don't sell 
out all their spots. 

309
00:14:49,600 --> 00:14:50,480
Interesting. 
Yeah, Yeah. 

310
00:14:50,480 --> 00:14:53,400
So I think they're they're 
expecting it as well. 

311
00:14:53,400 --> 00:14:57,080
So it must happen with a lot of 
lot of races everywhere and sort

312
00:14:57,080 --> 00:14:58,960
of people. 
Can we ask about Bronte's 

313
00:14:58,960 --> 00:15:01,600
training? 
She's flying, she's getting 

314
00:15:01,600 --> 00:15:05,480
eyes, she's set for a slower 
week coming up and then what is 

315
00:15:05,480 --> 00:15:07,200
the next couple of weeks look 
like for her? 

316
00:15:07,560 --> 00:15:10,480
So we're looking at doing 
another one of those interval 

317
00:15:10,480 --> 00:15:11,720
sessions. 
OK, I'm ready. 

318
00:15:11,920 --> 00:15:14,400
No, I'm ready. 
I've reframed my mindset around 

319
00:15:14,440 --> 00:15:15,400
intervals. 
Yeah. 

320
00:15:15,400 --> 00:15:18,640
And and then around Gold Coast 
30, I think we'll probably have 

321
00:15:18,640 --> 00:15:20,640
an easy week, OK, that's coming 
up fairly soon. 

322
00:15:20,640 --> 00:15:22,080
And 18. 
Yeah, yeah. 

323
00:15:22,640 --> 00:15:26,320
And look at looking at getting 
to a specific long run probably 

324
00:15:27,080 --> 00:15:31,120
I would say the longer she'll 
run is not over 35K even, you 

325
00:15:31,120 --> 00:15:32,280
know, might even be a little bit
less. 

326
00:15:32,280 --> 00:15:35,680
So I think if you can run 
anything over 30 K, around 30 K,

327
00:15:35,680 --> 00:15:37,200
you'll be fine for the marathon.
Yeah. 

328
00:15:37,600 --> 00:15:39,400
So we're looking at every second
week. 

329
00:15:39,400 --> 00:15:42,280
So whatever week you do an 
interval session, it's an easy 

330
00:15:42,280 --> 00:15:44,960
long run that's fairly short. 
And then the next week you just 

331
00:15:44,960 --> 00:15:47,680
jog all week and you do a longer
run that's a bit longer and 

332
00:15:47,680 --> 00:15:48,360
harder. 
Yeah. 

333
00:15:48,880 --> 00:15:51,200
And I've looked at we're, we're 
looking at a marathon pace of 

334
00:15:51,200 --> 00:15:54,720
about 625 per K, which is about 
a four hour 30 marathon. 

335
00:15:55,080 --> 00:15:56,640
But I'm I'm completely just 
guessing that. 

336
00:15:57,280 --> 00:16:00,080
And normally for beginners, I 
don't even put paces in there 

337
00:16:00,080 --> 00:16:02,360
for the long runs. 
But I think for you, Bronte, I 

338
00:16:02,360 --> 00:16:03,680
think you're, you're pretty 
good. 

339
00:16:03,680 --> 00:16:06,360
You're you're. 
I would class you like a bit 

340
00:16:06,360 --> 00:16:11,200
better than a beginner. 
No, that's great. 

341
00:16:11,200 --> 00:16:13,200
But I think it's just fun to 
have a look at some paces when 

342
00:16:13,200 --> 00:16:15,200
you're doing those long runs, 
even though they're very slow 

343
00:16:15,200 --> 00:16:17,200
compared to what you can run for
1/2 marathon. 

344
00:16:17,200 --> 00:16:19,760
Yes, those paces. 
So they look very slow on paper,

345
00:16:19,760 --> 00:16:22,080
but they're good. 
Something to just keep in your 

346
00:16:22,080 --> 00:16:23,520
mind when you're doing those 
sessions I've. 

347
00:16:23,640 --> 00:16:25,800
Really got to try to slow down. 
What is that? 

348
00:16:26,040 --> 00:16:29,040
What is that idea of of like 
starting to actually think about

349
00:16:29,040 --> 00:16:31,160
a pace for the marathon do for 
you? 

350
00:16:31,440 --> 00:16:38,040
Yesterday, I appreciate and 
understand the importance of a 

351
00:16:38,160 --> 00:16:41,960
slower marathon pace, right? 
I think even after our first 

352
00:16:42,000 --> 00:16:44,760
chat where I said why can't I 
just go out and run as fast as I

353
00:16:44,760 --> 00:16:49,520
can. 
And just I think got being in a 

354
00:16:49,520 --> 00:16:52,760
competition atmosphere or race 
atmosphere yesterday, which is 

355
00:16:52,760 --> 00:16:57,320
what I imagine the marathon will
also feel like and not running a

356
00:16:57,320 --> 00:17:01,640
good enough race. 
And and now I really I think it 

357
00:17:01,640 --> 00:17:06,680
has reset my mind frame of why 
those slow runs and that pace 

358
00:17:06,960 --> 00:17:11,079
whilst it seems slow is 
necessary for 42. 

359
00:17:11,079 --> 00:17:13,920
Kilometres, I think we might put
that down as something we get to

360
00:17:13,920 --> 00:17:15,720
another day. 
Bonita talking, getting your 

361
00:17:15,720 --> 00:17:19,319
advice on on race day experience
the actual the vibe around race 

362
00:17:19,319 --> 00:17:22,560
day because I mean the numbers 
beneath just giving you as a 

363
00:17:22,560 --> 00:17:27,720
projected time potentially is 
essentially what you did and in 

364
00:17:27,720 --> 00:17:29,840
your half again. 
Yeah, yeah. 

365
00:17:29,840 --> 00:17:32,160
So it's maintaining that pace 
you ran and you just said the 

366
00:17:32,160 --> 00:17:34,400
idea of running that again at 
the end of the yesterday. 

367
00:17:35,440 --> 00:17:38,120
But but on an easy call, yeah, 
and you've run fast. 

368
00:17:38,120 --> 00:17:42,000
One hour, 50 and half. 
Yeah, and not going five 20s at 

369
00:17:42,000 --> 00:17:44,120
the beginning of the race. 
Have you ever run over 30 KS 

370
00:17:44,120 --> 00:17:45,200
before? 
I have not. 

371
00:17:45,200 --> 00:17:48,440
OK, 25 is the most. 
I did that on Easter Saturday. 

372
00:17:48,440 --> 00:17:52,200
So the 30K race that's coming up
in what, 3 weeks is going to be 

373
00:17:52,200 --> 00:17:55,040
the amazing. 
Everything from here on out, 

374
00:17:55,120 --> 00:17:57,560
from 25, it will be the new 
frontier. 

375
00:17:57,680 --> 00:17:59,760
That's incredible. 
Yeah, no, it's it's when you 

376
00:17:59,760 --> 00:18:02,720
finish, you just, you know, I 
look back on the Brunty this 

377
00:18:02,720 --> 00:18:07,640
time last year saying she ran 25
coming up to 30 KS goes what? 

378
00:18:08,160 --> 00:18:11,800
Where's the medal? 
It's at home, it will be in 

379
00:18:11,880 --> 00:18:13,160
studio tomorrow, don't you 
worry. 

380
00:18:13,280 --> 00:18:17,000
We like to adore our medals. 
No, I always think too within 

381
00:18:17,000 --> 00:18:20,960
marathon preps, you always don't
run quite as well in halves as 

382
00:18:20,960 --> 00:18:23,360
you think you might. 
And everyone is different. 

383
00:18:23,360 --> 00:18:26,600
Some people, some very few 
people run PBS in 1/2 within a 

384
00:18:26,600 --> 00:18:28,680
marathon prep. 
I don't know, I never used to. 

385
00:18:28,680 --> 00:18:32,160
I used to run a long way from my
PB in 1/2 when I was training 

386
00:18:32,160 --> 00:18:36,040
for a marathon. 
So I would say for this, the 

387
00:18:36,040 --> 00:18:38,480
next race it's 30 K. 
You use it as practise for the 

388
00:18:38,480 --> 00:18:41,160
marathon more so than you're 
going flat out for the whole 30 

389
00:18:41,160 --> 00:18:43,120
Ki. 
Did think of that yesterday when

390
00:18:43,120 --> 00:18:46,680
I was running when in our first 
chat when you said prepping for 

391
00:18:46,680 --> 00:18:48,840
1/2 marathon is completely 
different. 

392
00:18:48,920 --> 00:18:52,320
Yeah, prepping for a marathon. 
That did come in some of my 

393
00:18:52,320 --> 00:18:55,200
darkest moments yesterday. 
What did you need to say again? 

394
00:18:56,480 --> 00:18:59,280
Well, Bronte, the first time is 
flying. 

395
00:18:59,400 --> 00:19:01,520
She's absolutely flying. 
Three weeks into the programme 

396
00:19:01,520 --> 00:19:04,800
and everything is looking rosy. 
On the other side of the coin, 

397
00:19:05,480 --> 00:19:09,080
if you haven't kept up with the 
episodes, we started the 

398
00:19:09,080 --> 00:19:12,320
programme and I got injured 
literally week one. 

399
00:19:12,440 --> 00:19:15,600
We finished week one of the 
programme and I sent Benita a 

400
00:19:15,600 --> 00:19:17,840
message saying I've hurt my 
calf. 

401
00:19:18,160 --> 00:19:22,920
So this came off the back of not
recovering properly from Kanani 

402
00:19:23,040 --> 00:19:26,000
is what we think. 
The elevation there, the heels, 

403
00:19:26,560 --> 00:19:30,880
I've gone out for that longer 
session on the the longer run on

404
00:19:30,880 --> 00:19:34,440
the Sunday with the building in 
at the 1st 12 KS at the 5:30 and

405
00:19:34,440 --> 00:19:38,600
then accelerating. 
And hindsight I would have 

406
00:19:38,600 --> 00:19:43,680
stopped after 7 KS because I 
felt that calf then and I 

407
00:19:43,680 --> 00:19:47,040
finished the 22 or whatever it 
was and I knew this was going to

408
00:19:47,040 --> 00:19:48,280
be a problem for a couple of 
weeks. 

409
00:19:48,280 --> 00:19:53,800
So since then I have been, we 
went from doing a week of about 

410
00:19:53,800 --> 00:19:58,880
55 KS, followed by a week of 10 
KS, other by week of just gone 

411
00:19:58,880 --> 00:20:02,240
of 24 KS. 
The good news is the update is 

412
00:20:02,240 --> 00:20:04,480
that the calf's actually feeling
fine. 

413
00:20:05,080 --> 00:20:07,920
So I've done the right thing 
there and gone to the physio and

414
00:20:07,920 --> 00:20:11,040
all the rest of it. 
But I guess questions are Bonita

415
00:20:11,040 --> 00:20:13,280
and I want to talk strength 
training with you in a SEC, but 

416
00:20:15,800 --> 00:20:22,000
when do I seriously reassess or 
when do you as the coach 

417
00:20:22,000 --> 00:20:24,680
reassess what I'm shooting for? 
Because. 

418
00:20:25,320 --> 00:20:28,160
A week ago, in my mind I'm like,
if Benita comes and says let's 

419
00:20:28,160 --> 00:20:30,920
just go after a sub 3:30, I'm 
fine with that. 

420
00:20:30,920 --> 00:20:33,400
I was that flat about running 
and about my calf and 

421
00:20:33,400 --> 00:20:35,040
everything. 
Yeah, yeah, yeah. 

422
00:20:35,080 --> 00:20:38,080
So I think the main thing is 
that it's feeling good. 

423
00:20:38,440 --> 00:20:41,240
And then what I always look to 
is to get you back into full 

424
00:20:41,240 --> 00:20:43,040
training. 
So I wouldn't be putting 

425
00:20:43,040 --> 00:20:45,080
pressure on times or anything 
until, yeah. 

426
00:20:45,080 --> 00:20:47,120
And we're probably a few weeks 
away from that. 

427
00:20:47,200 --> 00:20:48,000
OK. 
So yeah. 

428
00:20:48,000 --> 00:20:50,480
And then once you're in full 
training and you've got no, no 

429
00:20:50,480 --> 00:20:53,200
issues, then we'll look at what 
what we're going to go for. 

430
00:20:53,240 --> 00:20:55,520
OK, so I've got a couple more 
weeks of just getting getting 

431
00:20:55,520 --> 00:20:58,600
back up to full training. 
What for? 

432
00:20:58,640 --> 00:21:04,280
For a catch up perspective last 
week has been the physio Liam at

433
00:21:04,280 --> 00:21:07,680
Gold Coast physio said no back 
to back training, incorporating 

434
00:21:07,680 --> 00:21:11,240
some cross training stuff as 
well as interesting this you 

435
00:21:11,240 --> 00:21:13,960
might find this interesting. 
I'm allowed to on days when I 

436
00:21:13,960 --> 00:21:16,200
run. 
I'm actually that's the day the 

437
00:21:16,200 --> 00:21:19,040
physios encourage me to go and 
do the strength training because

438
00:21:19,040 --> 00:21:21,600
he said you won't. 
You're not going to tear the 

439
00:21:21,600 --> 00:21:23,920
calf at the gym doing your 
strength training. 

440
00:21:24,400 --> 00:21:26,760
It'll feel fatigued and tired 
the next day and that's fine. 

441
00:21:27,400 --> 00:21:30,960
But he's like it's the back to 
back running because he a little

442
00:21:30,960 --> 00:21:33,280
bit of background as well. 
I'm an idiot. 

443
00:21:33,680 --> 00:21:35,160
Who? 
Thought that, yeah. 

444
00:21:35,160 --> 00:21:38,040
Thanks. 
I'm an idiot who thought that 

445
00:21:38,680 --> 00:21:41,640
first time injured my calf. 
The physio, this is back in 

446
00:21:41,640 --> 00:21:44,720
Sydney, told me, are you doing 
strength training? 

447
00:21:44,880 --> 00:21:46,400
And I was like, Oh yeah, I'm 
running. 

448
00:21:47,160 --> 00:21:48,520
And he's like, that's not 
strength training. 

449
00:21:48,520 --> 00:21:50,000
I'm not, but it's getting my 
legs stronger. 

450
00:21:50,000 --> 00:21:52,560
Isn't that like, no, it's not. 
So I now know that strength 

451
00:21:52,560 --> 00:21:55,880
training is actually doing 
weights and all that sort of 

452
00:21:55,880 --> 00:21:58,480
stuff. 
But so we've been, I'm strength 

453
00:21:58,480 --> 00:22:01,120
training now and the cross 
training has been very 

454
00:22:01,120 --> 00:22:04,400
interesting because you've had 
me on the bike for some sessions

455
00:22:04,400 --> 00:22:07,360
which I've done. 
But the one I wanted to tell 

456
00:22:07,360 --> 00:22:10,480
people about was the pool 
session that you had me do on 

457
00:22:10,480 --> 00:22:13,200
the weekend just gone. 
I was. 

458
00:22:13,200 --> 00:22:14,640
Have you ever run in a pool 
before? 

459
00:22:14,680 --> 00:22:17,720
I haven't. 
I've run around a pool. 

460
00:22:18,080 --> 00:22:20,280
Yeah, never in a pool. 
Run around a pool. 

461
00:22:20,280 --> 00:22:22,040
Run towards a pool. 
Yeah. 

462
00:22:22,240 --> 00:22:24,960
No, I had to. 
I was doing running in the pool.

463
00:22:24,960 --> 00:22:26,720
Oh. 
My God, that sounds difficult 

464
00:22:26,800 --> 00:22:29,280
it. 
Was and I will never laugh at 

465
00:22:29,280 --> 00:22:32,880
the Aqua aerobics class again. 
No, it is tough going. 

466
00:22:32,880 --> 00:22:34,920
What what is the? 
I mean, aside from the non 

467
00:22:34,920 --> 00:22:38,760
weight bearing, what's the the 
theory behind what you had me 

468
00:22:38,760 --> 00:22:42,000
doing those those 10 or 15 
second efforts in the pool 

469
00:22:42,000 --> 00:22:44,240
running? 
Yeah, Look, I think, I think 

470
00:22:44,240 --> 00:22:46,160
it's just like gets your heart 
rate up pretty well. 

471
00:22:46,160 --> 00:22:49,280
Like I always found when I was 
cross training that, you know, 

472
00:22:49,280 --> 00:22:52,680
on the bike, unless I'm riding 
up like a like a hill climb 

473
00:22:52,680 --> 00:22:56,440
that's like 30 minutes of 
climbing up at up elevation, I 

474
00:22:56,440 --> 00:22:58,000
don't get my heart rate up very 
high. 

475
00:22:58,000 --> 00:23:00,880
So with the with the pool 
running, you've got to have 

476
00:23:00,880 --> 00:23:03,600
really short recovery. 
So whether you're doing like 3 

477
00:23:03,600 --> 00:23:07,040
minute reps or you're doing 15 
second reps and like I like like

478
00:23:07,040 --> 00:23:09,720
doing short reps because I feel 
like it just keeps people 

479
00:23:09,720 --> 00:23:12,920
motivated to like go hard for 
that period of time and then go,

480
00:23:13,000 --> 00:23:14,520
then you can go then go hard 
again. 

481
00:23:14,520 --> 00:23:16,600
So you're kind of stimulating 
that. 

482
00:23:16,760 --> 00:23:19,880
If you told me I had to run for 
three minutes in the pool, I 

483
00:23:19,880 --> 00:23:21,080
would have been done after one, 
right? 

484
00:23:21,240 --> 00:23:23,840
There's no way I could have run 
for three minutes in the pool. 

485
00:23:24,280 --> 00:23:27,040
Yeah, yeah, you've got a sort 
of, you gotta like the three 

486
00:23:27,040 --> 00:23:30,160
minute ones are more like sort 
of 10K pace feel if you're 

487
00:23:30,160 --> 00:23:32,040
running. 
So it's a different mindset. 

488
00:23:32,040 --> 00:23:34,400
Whereas like the short ones, you
go hard, but I gave you the 

489
00:23:34,400 --> 00:23:36,200
short ones 'cause I thought 
you'd probably go hard anyway. 

490
00:23:36,200 --> 00:23:38,720
And also because once I get 
midway over pool I can't touch 

491
00:23:38,720 --> 00:23:39,200
them. 
I was. 

492
00:23:40,160 --> 00:23:45,120
I need a visual of how this 
endeavour goes so. 

493
00:23:45,440 --> 00:23:46,680
For me, you go to the shallow 
end. 

494
00:23:46,680 --> 00:23:49,440
Yes, Yeah. 
But so basically starting on a 

495
00:23:49,440 --> 00:23:50,480
wall. 
Yes. 

496
00:23:50,600 --> 00:23:55,040
And 15 seconds running up the 
pool, right? 

497
00:23:55,040 --> 00:23:56,760
But now, should I have had my 
arms? 

498
00:23:56,760 --> 00:23:58,720
I should have asked you this. 
Should I have had my arms out of

499
00:23:58,720 --> 00:24:02,240
the water or in the water? 
In the water and yeah and, and 

500
00:24:02,240 --> 00:24:05,920
you know, like you can be in the
deep water with a a a vest as 

501
00:24:05,920 --> 00:24:08,280
well. 
So that's probably and then 

502
00:24:08,280 --> 00:24:10,720
you're you're going really hard 
and that's that's the way that 

503
00:24:10,720 --> 00:24:13,400
you know a lot of, but you're 
going in the shallow where. 

504
00:24:13,440 --> 00:24:16,800
That, yeah, OK. 
I did not even think that I 

505
00:24:16,800 --> 00:24:18,920
could have put floaties on and 
done it that way. 

506
00:24:19,360 --> 00:24:21,840
OK. 
Yeah, but it it, it can work 

507
00:24:21,840 --> 00:24:24,360
both ways. 
But I think and swimming is good

508
00:24:24,360 --> 00:24:26,120
too. 
But yeah, but that's that's the 

509
00:24:26,120 --> 00:24:28,120
way I would normally do. 
It second part of this cross 

510
00:24:28,120 --> 00:24:30,360
training, I'll I'll tell you 
about in a minute because that 

511
00:24:30,360 --> 00:24:31,840
was even harder than the running
in the pool. 

512
00:24:31,840 --> 00:24:36,280
So Benita has said right three 
to four sets, 1015 second 

513
00:24:36,280 --> 00:24:38,960
evidence with a 15 second 
recovery running in the pool. 

514
00:24:39,240 --> 00:24:41,880
I've gone down the shallow end 
of this gym pool that I was at 

515
00:24:42,200 --> 00:24:45,480
and started running. 
By the end of the three sets, 

516
00:24:45,800 --> 00:24:51,400
I've got like burn grazers on 
the tips of my toes from the 

517
00:24:51,400 --> 00:24:54,760
bottom of the pool from the 
push, 'cause it's all tiles and 

518
00:24:54,760 --> 00:24:57,920
so you inevitably hit the ground
or the whatever it's called. 

519
00:24:58,520 --> 00:25:00,760
And So what my toes right now 
are actually all quite sore 

520
00:25:00,760 --> 00:25:04,680
because pushing off with those 
things with effort really burns 

521
00:25:04,680 --> 00:25:06,840
the tips of your little toes. 
Yeah. 

522
00:25:06,840 --> 00:25:08,800
Well, we we'll, Yeah. 
Well, next time we'll do one in 

523
00:25:08,800 --> 00:25:09,440
the deep. 
We'll do it. 

524
00:25:09,440 --> 00:25:11,120
We'll get you floaties, see your
kids. 

525
00:25:11,120 --> 00:25:13,080
Floating and you can't do it. 
Before I can't do that. 

526
00:25:13,200 --> 00:25:14,160
Oh, actually, I've got to pull 
it home. 

527
00:25:14,160 --> 00:25:15,680
I was gonna say I can't do that 
in public. 

528
00:25:15,880 --> 00:25:16,880
Yeah, yeah. 
So can't. 

529
00:25:16,880 --> 00:25:18,800
Absolutely weird. 
And the the deep. 

530
00:25:18,800 --> 00:25:21,080
End and yeah. 
Marathon training and people 

531
00:25:21,080 --> 00:25:22,960
leave you alone. 
And when you're actually doing 

532
00:25:22,960 --> 00:25:24,520
it properly, you're not going 
very far. 

533
00:25:24,520 --> 00:25:26,920
So you do look like you're not 
doing much like in when you're 

534
00:25:26,920 --> 00:25:27,960
in the deep end. 
OK. 

535
00:25:28,360 --> 00:25:30,840
So it does look really like I've
done it so many times. 

536
00:25:30,840 --> 00:25:32,520
If we just look at you like, 
what are you doing? 

537
00:25:32,520 --> 00:25:34,320
Right. 
And so it is just heart rate 

538
00:25:34,400 --> 00:25:37,080
that's yeah, yeah, heart rate 
out nice enough 'cause I'm a bit

539
00:25:37,080 --> 00:25:40,280
the same when I ride the bike, 
whether it's on the road or 

540
00:25:40,280 --> 00:25:43,360
stationary trainer. 
I my heart rate doesn't get too 

541
00:25:43,360 --> 00:25:45,880
high, yeah, compared to when I'm
actually running. 

542
00:25:45,880 --> 00:25:47,800
Like I just find it really hard 
to get my heart rate up too 

543
00:25:47,800 --> 00:25:49,880
high. 
So that was Part 1 of the cross 

544
00:25:49,880 --> 00:25:51,520
training. 
The other part you heard of 

545
00:25:51,520 --> 00:25:55,840
hypoxic breathing? 
Oh no, but I I like the sound of

546
00:25:55,840 --> 00:25:58,280
it. 
This was so this is how I had to

547
00:25:58,280 --> 00:26:01,040
end my cross training session on
the weekend with Benita was with

548
00:26:01,800 --> 00:26:06,720
two hypoxic laps, which is go as
far underwater as you can and 

549
00:26:06,720 --> 00:26:09,640
then when you come up, swim flat
out to the end. 

550
00:26:10,400 --> 00:26:12,720
What? 
Can you breathe explain the 

551
00:26:12,720 --> 00:26:14,600
theory? 
No, Well, no, you just wanna 

552
00:26:14,600 --> 00:26:16,080
swim as fast as it. 
Well, I hope it wasn't with 

553
00:26:16,080 --> 00:26:17,160
breathing 'cause I breathe a 
lot. 

554
00:26:17,640 --> 00:26:19,880
What's the theory behind hypoxic
training? 

555
00:26:19,880 --> 00:26:22,280
Hypoxic work. 
Yeah, Look, I'm, I don't know 

556
00:26:22,280 --> 00:26:24,560
too much about like the exact 
thing, but I think it's like 

557
00:26:24,560 --> 00:26:26,920
when you're holding your breath,
you're getting less oxygen to 

558
00:26:26,920 --> 00:26:28,480
your body. 
And so then when you come up, 

559
00:26:28,680 --> 00:26:31,640
you're already feeling like 
really depleted and then just 

560
00:26:31,640 --> 00:26:33,080
going hard. 
You know, you're getting that 

561
00:26:33,080 --> 00:26:34,600
bit of that lactic feeling, 
right? 

562
00:26:34,880 --> 00:26:37,280
So she's supposed to like, 
simulate, like going hard. 

563
00:26:37,280 --> 00:26:39,120
OK. 
And just something different too

564
00:26:39,120 --> 00:26:41,160
than just just doing the same 
thing all the time. 

565
00:26:41,160 --> 00:26:44,920
So I first when I was in A50 
metre pool and I reckon I went 

566
00:26:45,960 --> 00:26:52,000
20 metres underwater and then 
came up and swam at, for me 

567
00:26:52,000 --> 00:26:55,120
pretty quick to the end, right, 
I reco. 

568
00:26:55,120 --> 00:26:57,040
I did the recovery 60 seconds or
whatever it was. 

569
00:26:57,360 --> 00:27:00,680
The second underwater I might 
have gone maybe 5 metres. 

570
00:27:00,960 --> 00:27:05,160
I was like and then by and then 
maybe swam hard for another 10 

571
00:27:05,160 --> 00:27:07,040
metres. 
I was knackered. 

572
00:27:07,240 --> 00:27:10,000
That was really tough. 
Yeah, that like, I, I find 

573
00:27:10,000 --> 00:27:13,480
hypoxic swimming so hard and you
can do like, like laps and laps 

574
00:27:13,480 --> 00:27:15,720
of that. 
And, you know, maybe you could 

575
00:27:15,720 --> 00:27:18,880
do, you can do like 50 flat out 
like sprints freestyle. 

576
00:27:18,880 --> 00:27:21,560
But I, I always don't like doing
that because I'm not a swimmer 

577
00:27:21,720 --> 00:27:23,520
and a lot of runners don't even 
like the pool. 

578
00:27:24,040 --> 00:27:26,360
But when you're doing that 
hypoxic stuff, it just breaks it

579
00:27:26,360 --> 00:27:27,640
up. 
And I feel like it makes it a 

580
00:27:27,640 --> 00:27:30,120
little bit harder. 
And like even if you're a bad 

581
00:27:30,120 --> 00:27:32,520
swimmer, it doesn't matter 
because it's still like, it's 

582
00:27:32,520 --> 00:27:34,320
just about working your aerobic 
system. 

583
00:27:34,960 --> 00:27:36,720
Yeah. 
And just getting like what, what

584
00:27:36,720 --> 00:27:40,120
you wanna do is just keep your 
keep your body training hard and

585
00:27:40,120 --> 00:27:42,360
working hard and like without. 
So we don't wanna do cross 

586
00:27:42,360 --> 00:27:43,520
training. 
It's gonna hurt your calf. 

587
00:27:43,520 --> 00:27:46,280
So there's lots of things that 
like elliptical, I think that's 

588
00:27:46,280 --> 00:27:48,120
probably too much pounding. 
So there's lots of things that 

589
00:27:48,120 --> 00:27:51,440
we probably couldn't do as well.
This is so funny because all the

590
00:27:51,440 --> 00:27:54,680
exercises you're now prescribing
to avoid me hurting my calf are 

591
00:27:54,680 --> 00:27:57,720
the exercises I imagine old 
people having to do. 

592
00:27:57,800 --> 00:28:00,240
Yeah, like the elliptical. 
You just have to accept that. 

593
00:28:00,400 --> 00:28:02,840
Man doing doing Aqua aerobic 
basically. 

594
00:28:02,920 --> 00:28:04,640
But look at them. 
They've been on those aerobics 

595
00:28:04,640 --> 00:28:06,960
and on those ellipticals. 
For years and that I haven't got

596
00:28:06,960 --> 00:28:08,280
car problems. 
Exactly. 

597
00:28:08,800 --> 00:28:10,880
Have I told you that when I 
booked in for the physio 

598
00:28:10,880 --> 00:28:14,600
appointment? 
Bonita, this is the same physio 

599
00:28:14,600 --> 00:28:16,720
crew that I went to when I've 
heard it a couple of years ago. 

600
00:28:18,400 --> 00:28:21,560
The chat now at the physio is a 
oh, Liam's booked him for an 

601
00:28:21,560 --> 00:28:22,880
appointment. 
What for? 

602
00:28:23,200 --> 00:28:25,160
Don't I? 
Probably his calf, probably his 

603
00:28:25,160 --> 00:28:27,520
calf. 
I'm I now have a reputation 

604
00:28:27,520 --> 00:28:30,280
within the physio world here on 
the Gold Coast is having calf 

605
00:28:30,280 --> 00:28:32,640
problems, which is I'm the I'm 
the calf. 

606
00:28:32,640 --> 00:28:35,880
What is the issue? 
What did you feel like when you 

607
00:28:35,880 --> 00:28:37,640
were saying you have 7 KS into 
that run? 

608
00:28:37,640 --> 00:28:40,160
Yeah. 
Was it a very similar feeling? 

609
00:28:42,040 --> 00:28:45,560
I I knew the feeling because 
I've had problems with it before

610
00:28:45,960 --> 00:28:49,320
when it's, it's kind of, but the
previous injury when I missed 

611
00:28:49,320 --> 00:28:52,280
the Golden Marathon two years 
ago, it tore like I was doing a 

612
00:28:52,280 --> 00:28:55,320
warm up and it tore and I felt 
it go and I was like, oh, that's

613
00:28:55,320 --> 00:28:57,080
not good. 
And that was about six weeks 

614
00:28:57,080 --> 00:29:00,160
out. 
This one was just a strain. 

615
00:29:00,280 --> 00:29:05,640
This one, thankfully this one 
was just a strain, but it it's I

616
00:29:05,640 --> 00:29:08,320
know I should know better that I
need to be doing. 

617
00:29:08,640 --> 00:29:12,200
If I let off on my strength 
training and I don't recover 

618
00:29:12,200 --> 00:29:15,680
properly like from Konani, I'm 
going to have problems. 

619
00:29:15,680 --> 00:29:18,120
Sadly, as much as I'd like to 
think I'm a 21 year old whose 

620
00:29:18,120 --> 00:29:21,400
body is invincible and can 
survive all of this, if I want 

621
00:29:21,400 --> 00:29:24,520
to keep running I need to be 
practical about all this. 

622
00:29:25,160 --> 00:29:26,840
Which gets to the point about 
strength training. 

623
00:29:26,880 --> 00:29:28,680
Yeah. 
Can we talk 'cause we've had 

624
00:29:28,680 --> 00:29:31,320
some people send through 
messages and say hey, what is 

625
00:29:31,320 --> 00:29:32,720
Benita's takes on strength 
training? 

626
00:29:32,720 --> 00:29:35,400
How should we be incorporating 
this into our programmes if 

627
00:29:35,400 --> 00:29:39,160
we're not already? 
What is your overall attitude 

628
00:29:39,160 --> 00:29:40,680
towards? 
Strength training, yeah. 

629
00:29:40,680 --> 00:29:43,880
Look, I think, you know, when 
we're talking about age, like I 

630
00:29:43,880 --> 00:29:46,160
think when you're in your 20s, 
you can get away with most 

631
00:29:46,160 --> 00:29:48,400
things. 
You can go out, have late 

632
00:29:48,400 --> 00:29:52,080
nights, not do strength 
training, you know, just just do

633
00:29:52,080 --> 00:29:54,320
your running like you want to. 
But as we get older, strength 

634
00:29:54,320 --> 00:29:56,080
training just becomes more and 
more important. 

635
00:29:56,280 --> 00:29:59,240
Like it's obviously still 
important in your 20s, but 30s, 

636
00:29:59,240 --> 00:30:02,680
forties, 50s, everyone that I 
work with does some form of 

637
00:30:02,680 --> 00:30:05,640
strength training. 
You know, I can set some stuff, 

638
00:30:05,640 --> 00:30:08,000
but I think the best way to do 
it is having working with 

639
00:30:08,000 --> 00:30:10,760
someone that knows running that 
can help you and set it for you.

640
00:30:10,760 --> 00:30:14,000
And like, I know a lot of people
probably may not have access to 

641
00:30:14,000 --> 00:30:16,480
someone like that, but even if 
you've got, you know, weights in

642
00:30:16,480 --> 00:30:18,760
your gym, you've got a few at 
home. 

643
00:30:18,760 --> 00:30:20,480
So you've got, you know, set 
some stuff up at home. 

644
00:30:20,960 --> 00:30:23,480
You can really get a lot of 
stuff done in 15 to 20 minutes 

645
00:30:23,480 --> 00:30:25,520
twice a week. 
So if you can't afford to go to 

646
00:30:25,520 --> 00:30:28,720
APT or you don't have your own 
strength programme, I can set 

647
00:30:28,720 --> 00:30:31,160
something. 
But the best way to do it is get

648
00:30:31,160 --> 00:30:33,600
someone else to to help you and 
then you can get sort of the 

649
00:30:33,600 --> 00:30:35,720
right weights for what you need 
as well. 

650
00:30:36,120 --> 00:30:39,400
So and, and from a frequency 
perspective, obviously you just 

651
00:30:39,400 --> 00:30:45,000
outlined that age is relevant, 
but for someone like me, I'm 40,

652
00:30:45,360 --> 00:30:48,400
how often should I be doing 
strength training ignoring my 

653
00:30:48,400 --> 00:30:49,960
injury? 
Let's imagine I didn't have this

654
00:30:50,040 --> 00:30:52,680
calf injury and I'm just, and 
I'm trying to train for this 

655
00:30:52,680 --> 00:30:55,640
marathon. 2 * a week, 3 * a 
week. 

656
00:30:55,640 --> 00:30:56,720
What should I be doing 
generally? 

657
00:30:56,840 --> 00:30:58,240
Yeah. 
Look, I think when you're not 

658
00:30:58,240 --> 00:31:00,880
training for the marathon, I 
would do probably two or three 

659
00:31:00,880 --> 00:31:05,160
times and maybe do a bit of 
Pilates or some core on a few 

660
00:31:05,160 --> 00:31:07,280
other days, right. 
But when you're training for the

661
00:31:07,280 --> 00:31:10,560
marathon a couple of times at 
least, but always think, too, 

662
00:31:10,560 --> 00:31:13,360
when you're training for the 
marathon, you know, you can't 

663
00:31:13,440 --> 00:31:16,240
build your days up with all this
extra stuff because you just 

664
00:31:16,240 --> 00:31:17,840
can't. 
So we have to really work on 

665
00:31:18,160 --> 00:31:20,880
strength as well when you're not
in marathon training. 

666
00:31:20,880 --> 00:31:23,080
But then obviously you're doing 
it in marathon training as well.

667
00:31:23,080 --> 00:31:24,840
Yeah. 
I think 22 sessions a week would

668
00:31:24,840 --> 00:31:25,560
be good. 
Yeah. 

669
00:31:25,960 --> 00:31:28,160
And generally a lot of people I 
work with, that's that's about 

670
00:31:28,160 --> 00:31:31,040
what they do. 
Some people supplement with a 

671
00:31:31,040 --> 00:31:32,840
few Pilates. 
They might do Pilates, they 

672
00:31:32,840 --> 00:31:34,280
might do their own strength at 
home. 

673
00:31:34,920 --> 00:31:37,640
Other people have a Pete like 
Bronte goes to APT twice a week.

674
00:31:38,560 --> 00:31:41,920
But really, you know, as you get
older, it's just so important. 

675
00:31:42,440 --> 00:31:43,480
Yeah. 
And it's one of those things 

676
00:31:43,480 --> 00:31:46,120
that I think, you know, I've got
stuff at home. 

677
00:31:46,120 --> 00:31:48,080
I know what I want to do 
strength wise. 

678
00:31:48,760 --> 00:31:51,120
But, you know, when I was in my 
20s, I probably didn't do it 

679
00:31:51,200 --> 00:31:52,720
properly, didn't do enough of 
it. 

680
00:31:52,880 --> 00:31:55,680
And I think it's gotten more and
more important, especially as we

681
00:31:55,680 --> 00:31:57,800
wear the Super shoes. 
I think the Super shoes too, 

682
00:31:59,000 --> 00:32:02,440
like I, I know I've said I've 
never worn them before, but I 

683
00:32:02,440 --> 00:32:04,640
know that they really can smash 
your calves a bit. 

684
00:32:04,640 --> 00:32:07,800
So you've got to really be 
careful, yes, and, and really 

685
00:32:07,800 --> 00:32:10,800
have that strength in your body 
when you're wearing them as well

686
00:32:10,800 --> 00:32:13,680
and, and to recover. 
What did you run your half in 

687
00:32:13,680 --> 00:32:15,840
yesterday? 
I ran in and I think that that 

688
00:32:15,840 --> 00:32:19,960
might make sense. 
I ran in on cloud monsters yes, 

689
00:32:20,080 --> 00:32:21,840
this the second time I'd run in 
them. 

690
00:32:21,840 --> 00:32:25,640
Are they I think they're kind of
considered super chewy esque. 

691
00:32:26,480 --> 00:32:29,560
They're they're for like half 
marathons and onwards. 

692
00:32:29,560 --> 00:32:32,960
Like if you're gonna run in long
distances, that's but I have 

693
00:32:32,960 --> 00:32:35,640
found, and it's interesting you 
say that since I started running

694
00:32:35,640 --> 00:32:39,320
in there, my calves and I was 
like, why are my calves hurting 

695
00:32:39,320 --> 00:32:42,040
for the first time? 
Do you think that is? 

696
00:32:42,880 --> 00:32:44,680
Yeah, yeah. 
And I've and I particularly, 

697
00:32:44,680 --> 00:32:47,120
yeah, I have heard about those, 
those ones. 

698
00:32:47,400 --> 00:32:50,360
But look, it's just important 
because I coach so many people. 

699
00:32:50,360 --> 00:32:51,960
I've had a lot of people telling
me things. 

700
00:32:51,960 --> 00:32:55,880
It's just we've just got to be 
really, really strength trained 

701
00:32:55,880 --> 00:32:57,880
up to make sure that we can 
handle that, yes. 

702
00:32:58,440 --> 00:33:01,480
What is it about? 
What is it about that shoe that 

703
00:33:02,000 --> 00:33:04,720
make is more impactful on your 
calves? 

704
00:33:05,080 --> 00:33:06,560
I have no idea. 
Yeah. 

705
00:33:06,560 --> 00:33:08,720
You don't have the I'm just 
doing a bit of quick Googling 

706
00:33:08,720 --> 00:33:10,360
here. 
Yeah, So it's not a carbon plate

707
00:33:10,360 --> 00:33:13,920
shoe, but it has a nylon speed 
board. 

708
00:33:14,600 --> 00:33:16,000
I love that. 
I could feel it. 

709
00:33:16,000 --> 00:33:18,000
Yeah, I could feel it coming 
through. 

710
00:33:18,000 --> 00:33:20,440
I was bouncing off that. 
Board sounds pretty good. 

711
00:33:20,560 --> 00:33:24,040
You have a on the on cloud 
Monster shoe does not feature a 

712
00:33:24,040 --> 00:33:26,800
carbon plate but rather a speed 
board made of nylon. 

713
00:33:26,800 --> 00:33:30,120
Yes, absolutely. 
But it still has that intense 

714
00:33:30,120 --> 00:33:33,080
rocker, yes, to the front. 
And it's that same propulsion 

715
00:33:33,080 --> 00:33:36,400
mechanism in there that all the 
fast running shoes will give 

716
00:33:36,400 --> 00:33:37,200
you. 
Yes. 

717
00:33:37,920 --> 00:33:41,960
So, OK, so the strength training
basically, if you're into your 

718
00:33:41,960 --> 00:33:44,720
marathon prep, you want to 
maintain it. 

719
00:33:44,960 --> 00:33:49,600
It sounds like the, the when to 
really focus on your strength 

720
00:33:49,600 --> 00:33:52,040
training is outside of your your
training blocks. 

721
00:33:53,640 --> 00:33:56,560
Is there anything I mean, and 
the other take away there from a

722
00:33:56,560 --> 00:34:00,240
strength training perspective is
find somebody who can help you 

723
00:34:00,680 --> 00:34:04,720
at least put together a specific
set of because it's one thing to

724
00:34:04,720 --> 00:34:07,360
say strength training, but I 
need to focus on my calf 

725
00:34:07,360 --> 00:34:09,120
strength training because of the
way I run. 

726
00:34:09,120 --> 00:34:12,000
So it's sort of not redundant, 
but it that wouldn't work just 

727
00:34:12,000 --> 00:34:14,960
to throw a blanket strength 
training set for everybody 

728
00:34:14,960 --> 00:34:17,840
because people run different 
ways and people were heel 

729
00:34:17,840 --> 00:34:21,000
strikers and people, you know, 
So it's probably hard to sort of

730
00:34:21,000 --> 00:34:22,800
medicate for everybody in that 
sense. 

731
00:34:24,440 --> 00:34:28,040
The just for as it's a coach to 
let you know what I'm being 

732
00:34:28,040 --> 00:34:31,080
prescribed at the moment by 
Liam, the physio, I'm on the 

733
00:34:31,080 --> 00:34:34,400
Smith machine doing isometric 
holds. 

734
00:34:34,600 --> 00:34:38,960
So pushing into that as hard as 
I can and holding for 30 seconds

735
00:34:39,440 --> 00:34:44,080
and then doing sets of those. 
And then the other one is AI, 

736
00:34:44,080 --> 00:34:46,159
can't remember what how we 
described it, but staying on 

737
00:34:46,159 --> 00:34:50,280
that Smith's machine with about 
10 kilos either side and a lunge

738
00:34:50,280 --> 00:34:54,320
and a push up on the front foot.
Does that make sense to you? 

739
00:34:54,320 --> 00:34:55,480
Yeah, yeah. 
Yeah, I can. 

740
00:34:55,719 --> 00:34:57,920
I can. 
Picture what I'm doing, like all

741
00:34:57,920 --> 00:35:00,520
that weight's going through that
front foot, the back one's there

742
00:35:00,520 --> 00:35:04,320
just for stabilising and doing 
so doing that heavy stuff at the

743
00:35:04,320 --> 00:35:08,760
gym on run days and then doing 
just body weight stuff at home. 

744
00:35:08,880 --> 00:35:10,880
Yeah, but on the non running 
days. 

745
00:35:11,000 --> 00:35:13,400
Yeah, Yeah, yeah, yeah is. 
There anything else you think I 

746
00:35:13,400 --> 00:35:14,680
should be throwing in as a part 
of that? 

747
00:35:15,120 --> 00:35:18,560
No, no, I think, I think there's
a lot of science behind doing 

748
00:35:18,560 --> 00:35:21,600
strength training even like on 
run days or when you're doing 

749
00:35:21,600 --> 00:35:23,120
sessions on session days as 
well. 

750
00:35:23,120 --> 00:35:25,880
So making the hard days hard and
the easy days easy. 

751
00:35:26,080 --> 00:35:27,920
OK. 
So that's something that I think

752
00:35:27,920 --> 00:35:30,600
works really well. 
But also, yeah, with the stuff 

753
00:35:30,600 --> 00:35:33,680
that you're getting off Liam and
the strength training, like a 

754
00:35:33,680 --> 00:35:36,160
lot of coaches out there, and 
I'm one of them, like we're very

755
00:35:36,160 --> 00:35:37,760
good at coaching running and 
knowing running. 

756
00:35:37,760 --> 00:35:40,720
But a lot of coaches aren't like
qualified in in strength 

757
00:35:41,200 --> 00:35:44,080
coaching or strength training. 
So it's really good as a coach 

758
00:35:44,080 --> 00:35:46,600
to work with people that you 
know that are good. 

759
00:35:46,720 --> 00:35:48,880
Or if someone says I'm going to 
this person, you say, yeah, 

760
00:35:48,880 --> 00:35:50,920
yeah. 
But it's it's it's good if you 

761
00:35:50,920 --> 00:35:53,240
can have that communication and 
with the physio too. 

762
00:35:53,240 --> 00:35:55,240
So you had an injury, you went 
to Liam. 

763
00:35:55,680 --> 00:35:57,880
I work a lot with Pogo, with 
Brad Beer at Pogo. 

764
00:35:57,920 --> 00:36:00,760
And Brad always lets me know, 
you know what I should prescribe

765
00:36:00,760 --> 00:36:03,600
because and I've been asking you
what Liam suggests because I'm 

766
00:36:03,600 --> 00:36:06,200
also not a physio. 
So it helps working with these 

767
00:36:06,200 --> 00:36:09,720
treatment professionals like if 
you've got an injury as well and

768
00:36:09,720 --> 00:36:12,600
you're not sure what it is, 
diagnosis is best with a sports 

769
00:36:12,600 --> 00:36:15,520
doctor as well. 
So and then they work with me to

770
00:36:15,520 --> 00:36:19,040
help you sort of get back to the
point where I can start setting 

771
00:36:19,040 --> 00:36:21,680
proper training and then we're 
sort of on the way. 

772
00:36:22,000 --> 00:36:23,480
Brody, do you know what I'm 
really enjoying? 

773
00:36:24,520 --> 00:36:27,160
Found this with Courtney, and 
I'm finding with Benita now as 

774
00:36:27,160 --> 00:36:28,840
well. 
Unlike us in radio, who will 

775
00:36:28,840 --> 00:36:31,560
give our opinions on anything, 
Yeah, whether qualified, 

776
00:36:31,800 --> 00:36:34,000
justified or whether anybody 
even asked for it. 

777
00:36:34,000 --> 00:36:36,640
I was about to say yeah, if 
we've been offered one. 

778
00:36:36,880 --> 00:36:39,200
No one's ever asked for our 
opinion on anything, and yet we 

779
00:36:39,200 --> 00:36:41,880
jump on the radio every day and 
give an opinion when nobody's 

780
00:36:41,880 --> 00:36:43,360
asked for. 
It well, that's your opinion and

781
00:36:43,360 --> 00:36:46,440
I would like to put mine forward
after you finish talking. 

782
00:36:48,720 --> 00:36:51,800
The interesting thing about what
Benita's just done there is 

783
00:36:51,800 --> 00:36:54,360
said, right, You're talking to 
an expert. 

784
00:36:54,360 --> 00:36:56,520
I'm not an expert. 
I'm not going to tell you how to

785
00:36:56,520 --> 00:36:59,680
recover from this injury. 
I can coach your running, but 

786
00:36:59,680 --> 00:37:02,280
I'm not going to wade into areas
that's not my expectation. 

787
00:37:02,600 --> 00:37:04,080
Courtney does a very similar 
thing. 

788
00:37:04,080 --> 00:37:08,520
Whenever people have asked him 
previously for his opinion on 

789
00:37:08,520 --> 00:37:12,000
how to run or train for 
something specifically, Courtney

790
00:37:12,000 --> 00:37:14,720
has said I don't know how to 
train you to run this. 

791
00:37:15,240 --> 00:37:20,120
I know how to train myself and 
at my speed and with my body, 

792
00:37:20,120 --> 00:37:23,000
but I can't, he said. 
I couldn't coach you, Bronte, do

793
00:37:23,120 --> 00:37:24,840
it for. 
Marathon in the first podcast, 

794
00:37:24,840 --> 00:37:26,920
in our first chat, I felt like I
was in trouble with the 

795
00:37:26,920 --> 00:37:29,360
principle. 
He was like, I'm not the trainer

796
00:37:29,680 --> 00:37:31,440
because I'm the coach. 
Because that's what he said he's

797
00:37:31,440 --> 00:37:34,560
like and the idea he would be 
well within his rights to at 

798
00:37:34,560 --> 00:37:37,160
least OfferUp an opinion. 
Oh, yeah. 

799
00:37:37,160 --> 00:37:38,840
And yeah. 
And he'd, he'd be very good. 

800
00:37:38,840 --> 00:37:41,960
But I think we're the sort of 
like we're the same in the sense

801
00:37:41,960 --> 00:37:44,840
that we're not gonna sort of 
just say what we think if 

802
00:37:44,840 --> 00:37:46,400
there's someone that's gonna be 
better. 

803
00:37:46,480 --> 00:37:48,840
Yeah, better to help. 
It's very responsible, it's very

804
00:37:48,840 --> 00:37:51,280
big show. 
That's why they do what we do. 

805
00:37:51,360 --> 00:37:53,240
Why you'd be terrible at radio, 
but. 

806
00:37:53,360 --> 00:37:54,720
It sounds a bit boring. 
Yeah, I'm too. 

807
00:37:54,720 --> 00:37:57,560
Boring for radio you'd be no. 
You have people, you have our 

808
00:37:57,560 --> 00:38:00,800
bodies in your hands, and I 
think that's very understandable

809
00:38:00,800 --> 00:38:03,560
that you aren't gonna tell us to
do anything without the right 

810
00:38:03,560 --> 00:38:06,200
kind of backing for it. 
So we appreciate it. 

811
00:38:06,200 --> 00:38:08,320
We do appreciate it. 
We could take a a leaf out of 

812
00:38:08,320 --> 00:38:13,040
that. 
Can I just quickly on my mindset

813
00:38:13,040 --> 00:38:15,960
about all this and I like that 
you've told me I've got a couple

814
00:38:15,960 --> 00:38:18,400
more weeks until I'm back up to 
full training and then we can 

815
00:38:18,400 --> 00:38:23,760
assess the thing because what's 
what's been what's been tough 

816
00:38:23,760 --> 00:38:26,640
for me last week while this was 
while the calf was still really 

817
00:38:26,640 --> 00:38:28,160
hurting. 
And for anybody out there who's 

818
00:38:28,160 --> 00:38:30,080
got an injury at the moment or 
is recovering from an injury, 

819
00:38:30,080 --> 00:38:33,240
they'll know what I'm talking 
about is it's the, and I don't 

820
00:38:33,240 --> 00:38:36,360
want to make it sound over the 
top, but it's the hopelessness 

821
00:38:36,360 --> 00:38:37,560
of. 
The Blues it. 

822
00:38:38,200 --> 00:38:41,720
Because running, I don't get 
paid to run. 

823
00:38:41,760 --> 00:38:44,400
It's not my job. 
It's not gonna help pay the 

824
00:38:44,400 --> 00:38:47,400
mortgage, but it's what I love 
doing and not being able to do 

825
00:38:47,400 --> 00:38:49,960
that. 
And my wife has, when I've come 

826
00:38:49,960 --> 00:38:54,040
back from these recovery runs, 
she is hilarious because she 

827
00:38:54,040 --> 00:38:56,720
knows how the calf is feeling 
based on how I've walked through

828
00:38:56,720 --> 00:38:58,400
the door. 
Like, I've come back from some 

829
00:38:58,400 --> 00:39:00,160
of those runs early and and 
she's gone. 

830
00:39:00,160 --> 00:39:01,600
Oh, no. 
And I haven't said anything yet.

831
00:39:01,600 --> 00:39:02,880
Yeah. 
She's like, it is written all 

832
00:39:02,880 --> 00:39:04,400
over your face how that run has 
gone. 

833
00:39:04,680 --> 00:39:07,000
And I came back from a run on 
the weekend and she went, 

834
00:39:07,360 --> 00:39:10,000
everybody relax. 
She literally announced to my 

835
00:39:10,000 --> 00:39:13,080
family, everyone, it's OK Liam's
not going to be a grumpy shit 

836
00:39:13,920 --> 00:39:18,240
because the run's going well. 
But the the hopelessness of 

837
00:39:18,320 --> 00:39:21,920
having this event that you're 
training for and wanting to to 

838
00:39:22,160 --> 00:39:25,760
be able to train for it, because
I know what it's like to get to 

839
00:39:25,760 --> 00:39:28,280
a start line under prepared. 
I know what it's like to get to 

840
00:39:28,280 --> 00:39:30,840
a start line prepared. 
And I want to get to this 

841
00:39:30,840 --> 00:39:34,400
marathon start line prepared. 
But so from a headspace 

842
00:39:34,400 --> 00:39:37,800
perspective, mindset about all 
this, I know like I know that 

843
00:39:38,000 --> 00:39:40,240
there's broader horizons ahead. 
So I'm OK. 

844
00:39:40,240 --> 00:39:44,360
But for people like how do you 
coach runners that are from a 

845
00:39:44,600 --> 00:39:47,720
It's not your job to coach their
minds, but it is a little bit to

846
00:39:47,760 --> 00:39:50,280
talk their attitude through 
these programmes when things 

847
00:39:50,280 --> 00:39:52,480
aren't going well. 
Yeah, look, and that's a really 

848
00:39:52,480 --> 00:39:54,800
good question. 
I think as a coach, I think you 

849
00:39:54,800 --> 00:39:56,880
help need to help more, help 
people more. 

850
00:39:56,880 --> 00:40:00,040
When things aren't going well, 
then for someone like Bronte, 

851
00:40:00,080 --> 00:40:01,240
things are going really well for
Bronte. 

852
00:40:01,240 --> 00:40:03,680
She probably doesn't need as 
much help from me emotionally. 

853
00:40:04,560 --> 00:40:06,200
But I think it's really 
important for people to stay 

854
00:40:06,200 --> 00:40:09,560
positive and look at, you know, 
how far they've come and, and 

855
00:40:09,560 --> 00:40:12,600
getting back to where they need 
to be and, and reassess and. 

856
00:40:12,680 --> 00:40:15,640
And sort of, you've always got 
to sort of you have a goal, but 

857
00:40:15,640 --> 00:40:17,960
you've got to reassess it and 
then move on. 

858
00:40:18,000 --> 00:40:19,960
And running is one of those 
things where you can't sort of 

859
00:40:19,960 --> 00:40:22,440
keep thinking, what happened 2 
weeks ago, what happened a month

860
00:40:22,440 --> 00:40:26,080
ago, what I really want to do at
this race, because it might 

861
00:40:26,080 --> 00:40:29,000
happen for you in one or two 
years time rather than, you 

862
00:40:29,000 --> 00:40:31,200
know, in nine weeks. 
So it's one of those things that

863
00:40:32,000 --> 00:40:35,280
I really think that it's 
important to stay positive and 

864
00:40:35,280 --> 00:40:37,680
look at what you're doing in 
your life and, and how far 

865
00:40:37,680 --> 00:40:41,520
you've come rather than sort of,
you know, thinking, oh, what if 

866
00:40:41,520 --> 00:40:43,920
I didn't do that, that race in 
Tasmania? 

867
00:40:43,920 --> 00:40:46,640
And you know, what if I didn't, 
you know, and because you can't 

868
00:40:46,640 --> 00:40:48,200
think like that, you've just got
to look forward. 

869
00:40:48,320 --> 00:40:51,160
And that's really important. 
But but yeah, but it's important

870
00:40:51,160 --> 00:40:53,800
to have someone that understands
what it's like because it's, 

871
00:40:53,960 --> 00:40:56,120
it's brutal and it's hard for 
partners of running. 

872
00:40:56,360 --> 00:40:58,000
It really is when you're talking
about your wife. 

873
00:40:58,000 --> 00:41:00,760
Like I totally understand and, 
and totally get that. 

874
00:41:00,760 --> 00:41:04,120
And from people I work with. 
Yeah, it's a lot of a lot of 

875
00:41:04,120 --> 00:41:06,520
their moods are centred around 
how their running's going. 

876
00:41:06,800 --> 00:41:09,440
I love the I love the idea that 
anybody out there listening to 

877
00:41:09,440 --> 00:41:13,640
this who's who has a similar set
up with their partners has has 

878
00:41:13,640 --> 00:41:17,400
walked back in and go see, it's 
not just me, but yeah, this is 

879
00:41:17,400 --> 00:41:21,240
what every runner goes through. 
It's so consuming, it is my 

880
00:41:21,240 --> 00:41:25,080
biggest personality trait at the
moment and I'm like what happens

881
00:41:25,080 --> 00:41:28,120
after 9 weeks? 
Who am I without this training? 

882
00:41:28,360 --> 00:41:31,560
The next race. 
True, Trevor ends. 

883
00:41:31,560 --> 00:41:34,400
We changed the goal posts. 
The other thing I will say, and 

884
00:41:34,400 --> 00:41:37,640
this from a headspace mindset 
about this, because that's kind 

885
00:41:37,640 --> 00:41:40,800
of I'm focusing on rehabbing the
calf and get getting back into 

886
00:41:40,800 --> 00:41:42,560
full training. 
And the other thing I'm trying 

887
00:41:42,560 --> 00:41:47,280
to do is keep positive about it.
I'm also jumping that inevitable

888
00:41:47,280 --> 00:41:51,200
hurdle of comparison and being 
the what's the phrase comparison

889
00:41:51,200 --> 00:41:55,880
is the FIFA joy. 
Yes, London Marathon, Boston 

890
00:41:55,880 --> 00:41:59,080
Marathon, Barrelarat Marathon. 
I've got all these friends that 

891
00:41:59,080 --> 00:42:01,400
have been going and competing in
these races and doing these 

892
00:42:01,400 --> 00:42:03,960
amazing PBS and posting these 
amazing things. 

893
00:42:04,200 --> 00:42:06,440
I don't know if it's been a good
thing for me consuming all of it

894
00:42:06,760 --> 00:42:10,760
because it has again, just put 
into my head, well, I want to 

895
00:42:10,760 --> 00:42:15,800
run a peepee and I rather than 
just focusing in on what I'm the

896
00:42:15,840 --> 00:42:18,160
right, what I need, yeah, to do 
right now. 

897
00:42:18,320 --> 00:42:20,440
Yeah, and it's really hard. 
Like I watched London Marathon 

898
00:42:20,440 --> 00:42:23,680
on TV last night and obviously 
followed Ballarat Marathon. 

899
00:42:23,680 --> 00:42:26,400
We're supposed to go, but our 
house is getting Renault today 

900
00:42:26,400 --> 00:42:28,760
because of the cyclone. 
So we've got too many other 

901
00:42:28,760 --> 00:42:31,160
things to do. 
But yeah, but and and followed 

902
00:42:31,160 --> 00:42:33,200
Boston Marathon too. 
And it's one of those things too

903
00:42:33,200 --> 00:42:35,920
where you you just want to be in
other people's shoes and you 

904
00:42:35,920 --> 00:42:37,440
want to do what other people are
doing. 

905
00:42:37,600 --> 00:42:40,960
And it's just, and it's so hard,
but just everyone and out there 

906
00:42:40,960 --> 00:42:43,160
listening as well. 
Just remember that your time in 

907
00:42:43,160 --> 00:42:46,080
running comes and your day comes
and you don't always have 

908
00:42:46,080 --> 00:42:48,120
brilliant days. 
You don't always have, you know,

909
00:42:48,160 --> 00:42:50,240
the ideal prep. 
But it's one of those things 

910
00:42:50,240 --> 00:42:52,680
that if it's in your life for 
years and years, you're going to

911
00:42:52,680 --> 00:42:54,200
have those brilliant days, 
You're going to have those 

912
00:42:54,200 --> 00:42:58,200
fantastic races, but not every 
race and not every prep. 

913
00:42:58,400 --> 00:43:02,440
And like, if I look at my, my 
career over almost 20 years, I 

914
00:43:02,440 --> 00:43:06,240
had way more times that were 
hard times than those pinnacle 

915
00:43:06,240 --> 00:43:08,800
times. 
And, and not talking about it as

916
00:43:08,800 --> 00:43:12,120
if it's like a career for, for 
any of us, but it's one of those

917
00:43:12,120 --> 00:43:15,560
things that, you know, you 
remember those high times and 

918
00:43:15,560 --> 00:43:17,960
those, you know, those 
pinnacles, but it's about the 

919
00:43:17,960 --> 00:43:19,440
journey. 
And always think it's like a 

920
00:43:19,440 --> 00:43:21,360
roller coaster. 
This, this running journey for 

921
00:43:21,360 --> 00:43:23,160
everyone. 
It's and it's never smooth. 

922
00:43:23,440 --> 00:43:26,120
Yes, you stick with it long 
enough and your day will come. 

923
00:43:26,120 --> 00:43:29,240
Exactly, and the hard times 
probably make the good times 

924
00:43:29,360 --> 00:43:31,160
even. 
Alright, let's not get all 

925
00:43:31,160 --> 00:43:33,240
party. 
Yeah, group hug. 

926
00:43:34,160 --> 00:43:35,960
This is that. 
I think that's a perfect 

927
00:43:35,960 --> 00:43:38,040
outline. 
Bonita today. 

928
00:43:38,040 --> 00:43:40,000
Lace up running the great 
Bonita. 

929
00:43:40,440 --> 00:43:43,200
She's amazing. 
Right, Bonita Wills in studio. 

930
00:43:43,200 --> 00:43:45,000
Bonita, thank you so much. 
And thank you to your little 

931
00:43:45,000 --> 00:43:47,320
fella Max, who's been incredibly
patient during all this. 

932
00:43:47,320 --> 00:43:48,800
Thanks, man. 
He kept quiet as long as he 

933
00:43:48,800 --> 00:43:49,640
could. 
Bronte. 

934
00:43:49,680 --> 00:43:51,840
Yeah. 
I'm so happy to hear your prep 

935
00:43:51,840 --> 00:43:52,880
is going so well. 
Thanks. 

936
00:43:53,400 --> 00:43:56,000
You stick with it. 
I will, I will, and you stick 

937
00:43:56,000 --> 00:43:58,160
with your new. 
Boring old rehab. 

938
00:43:58,160 --> 00:44:01,960
Yeah, yeah, Doing acro aerobics 
and living on the elliptical. 

939
00:44:03,000 --> 00:44:04,440
Hey, again, thanks for everyone 
for listening. 

940
00:44:04,440 --> 00:44:06,560
If you're on your marathon 
journey, feel free to flick us a

941
00:44:06,560 --> 00:44:08,400
comment. 
If you've got any questions that

942
00:44:08,400 --> 00:44:13,120
you want Benita or Bronte to 
answer, or myself, please send 

943
00:44:13,120 --> 00:44:15,320
them through. 
We'll answer as many of those as

944
00:44:15,320 --> 00:44:17,920
we can across the course. 
If you've got other friends of 

945
00:44:17,920 --> 00:44:19,600
yours that are running the 
marathon, you think they might 

946
00:44:19,600 --> 00:44:21,400
benefit from hearing some of 
this stuff, whether they're a 

947
00:44:21,400 --> 00:44:24,200
first timer like Bronte or 
they've got a time in mind like 

948
00:44:24,200 --> 00:44:26,960
myself, or if you've got someone
who's injured and needs to know 

949
00:44:26,960 --> 00:44:29,920
that it's all going to be OK, 
make sure you share the podcast.

950
00:44:29,960 --> 00:44:32,080
We're having a great time and we
will see you next week.