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In the Beginning Podcast runs 
the Gold Coast Marathon. 

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The series continues and 
continues in some fine fashion 

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today because whilst we've had 
the benefit and the privilege of

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having Benita Willis, arguably 
Australia's greatest ever 

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distance runner, join us as a 
coach, lace up running. 

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We've had Bronte Langbroe come 
on board as our first time 

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marathon. 
We've had all the various 

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experts that have rolled 
through. 

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Today we are joined by a two 
time Commonwealth gold medallist

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over the marathon distance and a
man who in 2018 delivered one of

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the greatest runs that the Gold 
Coast Marathon course has ever 

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seen in winning gold for 
Australia. 

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Mr Michael Shelley, welcome to 
the podcast. 

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Thanks very much for having me. 
Well I'll tell you what, he he 

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knows how to run the Gold Coast 
Marathon course. 

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So if anyone needs some tips, 
we've got them. 

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We're going to have them here 
today. 

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But you know what, off the bat 
this is what caught me when you 

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talk about stats for Mike. 
So there's only been 3 

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Australian men to win 
Commonwealth Games gold medals. 

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Rob Decostella, Steve Modigetti,
Michael Shelley, The Big Three. 

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I wouldn't put myself in that 
company, I can tell you that 

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right now. 
Those guys were well and truly 

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above my level, that's for sure.
What a bit you say that, but at 

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the same time 2 Commonwealth 
Games gold medals. 

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What we've got to the reason, 
the main reason we've got you on

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today is because we really do 
want to dig into the course 

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itself for the Gold Coast 
Marathon because you know it 

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better than anybody. 
Let's talk a bit about where 

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you're at now because we've 
Courtney has mentioned at times 

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over the podcast that you guys 
have done a bit of running 

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together. 
What what are you doing running 

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wise now? 
Are you running much? 

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I am doing a little bit at the 
moment. 

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I'm probably running about 10K 
most days. 

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It's probably the probably the 
limit. 

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I probably the the longest I've 
had off since I probably retired

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was about 10 days. 
Two weeks probably is the the 

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longest. 
But yeah, 10K most days are just

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a good start to the day. 
Obviously in winter it's a 

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little bit harder because of the
the cold weather these days, but

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as a Queensland actually had to 
put some gloves on the other 

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day, which is not. 
No, you didn't. 

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I did. 
I did live in Canberra for a 

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couple of years, but that was 
cold. 

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But yeah, I was. 
I must say this was very, very 

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cold. 
So how many, how many years 

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you've been retired? 
2019 so it's OK, six years. 

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But you still start your day 
with a 10K run. 

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Still start the day with a 10K 
run. 

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It's only when I'm really tired 
and feel like I need to have a 

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day off and I don't have to push
myself. 

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But I still love just getting 
out and just enjoying the the 

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fresh air at the time. 
But I also just just clearing 

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the head, if there's anything, 
you know, that you're sort of 

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worried about just going out and
having a run. 

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Yeah, did. 
It take, was there a break? 

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Like did you think when you 
retired did then you suddenly 

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go, I just don't want to run for
a while and then it's you've 

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come back to it or it was just 
continued? 

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No, that's pretty much continued
the whole way. 

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I just, when I did make the 
decision, I sort of settled up 

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for six weeks just to make sure 
it was where I really that I've 

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had enough. 
And it just got to the point 

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where I didn't want to get back 
and do the hard sessions. 

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So for me, that was the reason I
was like, I still want to enjoy 

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running. 
I think I always will. 

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But that's where I wanted to 
leave running, that I didn't 

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want to hate what I did and just
be like, I don't like running 

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and just don't want to think 
about it. 

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I just wanted to always go out 
there and still enjoy going for 

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a run. 
And you? 

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And you do you still enjoy that 
sensation of going out and going

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for a run? 
Absolutely. 

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I still love it. 
You know, I love getting up some

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mornings and and just doing a 
harder run some mornings it's 

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just very easy. 
But I just still like getting 

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out and get out the door and 
have a run. 

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Say G'day to people as I as I 
run past, good morning, that 

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sort of thing. 
I, I love doing that. 

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It's a great way to start the 
day. 

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How does, how's your mind 'cause
I know old maid Atkinson over 

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here hasn't been able to turn 
off the competitive switch yet, 

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have have you? 
Have you made peace with that 

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side of yourself as a former pro
athlete or elite athlete? 

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Yeah, I think I have. 
For me, it comes to the point 

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where I just the the whole with 
structure and having to get 

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ready for a race. 
It wasn't where I wanted to be 

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anymore. 
But I can still go and do a 

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couple of sessions if I want to 
do something a little bit harder

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or like, and then just run for 
sort of six weeks, 7 weeks and 

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then decide, oh, I might want to
do something else, do a couple 

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of sessions and do it like it's,
it's to me, it's it's done 

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there. 
There is a little bit still 

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there, but it's not not where it
needs to be to be at the 

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competitive level that all wants
was. 

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So if you go out to those 
sessions and let's say you join 

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in with a with a group, because 
this is where Courtney struggles

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still, is that when he goes out 
and he sees the young ones who 

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are leading the sessions now, do
you still want to jump in with 

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them or are you happy to let 
them run ahead? 

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Mike's underplaying it here 
because I invite him to our 

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session sometimes down at the 
spit, and he's still bloody 

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lead. 
He's still OK. 

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He OK. 
Trust me, he hasn't. 

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He hasn't. 
He hasn't lost. 

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He's downplaying how? 
Well, he's still OK, alright, 

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he's still off the front. 
And then yeah, like he can. 

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I mean, I think I like it's 
quite amazing how quick you just

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off not the structured training 
anymore, how quickly you can 

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just pick up a session and run 
with it and still. 

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It's definitely not as good as 
what it once was, but. 

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No, no, well, it never is going 
to be hey on structure, because 

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I think people listening are 
doing the Gold Coast Marathon 

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specifically will be interested 
in this. 

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When you talk about structure of
being able, like you just got 

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over it happening to prepare, 
explain how because you did two,

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you had a goal of two marathons 
a year, right? 

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Yep. 
Anyway, once you got into that 

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marathon phase, explain you know
what you went through and why, 

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how it was structured and why 
you did it that way. 

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So for me, it's probably a bit 
more of the old school sort of 

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training set up because with my 
coach, Dick Telfer, we used to 

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and everyone back in probably 
the early 90s and that sort of 

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even the 80s. 
I think they used to do like 

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long run 2, two to three 
sessions a week. 

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And that's basically what is a 
bit like a track sort of season.

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That's why I sort of look at it 
as but just a little bit more 

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volume in those sort of training
sessions. 

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So I'd do my long run on a 
Sunday, have an easy Monday with

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some gym or some circuit sort of
style sort of efforts and that 

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sort of thing. 
Tuesday was always a track 

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session or longer efforts and 
then Thursday either bit longer 

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or Saturday with depending on 
what the phase of the programme 

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was. 
Either do a long Thursday or an 

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and then an easier Saturday 
before a long run, or do a 

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harder Thursday into a race race
effort on Saturday in an easier 

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Sunday long run. 
Like just I was doing sort of 

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three hard sessions a week plus 
a long run. 

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Yeah. 
And filtering it with not jump 

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miles, but just making sure the 
legs were recovered ready to go 

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for the next session. 
And why 2 marathons a year? 

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So why wouldn't you try and just
do one goal big one? 

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Or like maybe try and do 3 or 4?
Like what What? 

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What was the two that made 
sense? 

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Oh, for me, like it was in a way
of setting up for trying to make

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teams and that sort of thing. 
So the the years that I didn't 

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sort of I'd do 2 to prepare for 
hopefully making the team for an

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Olympics or con games. 
So and then fully focused on 

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doing a longer prep into that 
sort of preparation year for 

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that sort of race and what's. 
The prep? 

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What's the prep phase like when 
you say a long prep? 

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So just enjoy doing some 
different distances, like doing 

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half marathons and 10 KS, just 
making a little bit, not sort of

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the hot long drag that a 
marathon build up can. 

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Because after every marathon I 
had three weeks off. 

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I did not touch my running fees.
It was done. 

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It was like I went on holidays. 
So that was part of my enjoyment

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with marathons and what I loved 
about the most was I'd pick a 

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destination I'd go to to race 
there and then I'll have a look 

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around after the the venue or 
the city that I was in, just to 

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experience the real culture of 
the city as well as obviously 

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running that whole city in that 
regard. 

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That is grab hold of that if 
you're listening to this, if 

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you're going on a run, whatever 
it is, or if you're part of the 

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Events Management Queensland, 
you've just heard Michael 

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Shelley deliver that. 
This is what you need to be 

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putting on all your promotional 
Flyers for next year and your 

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advertising is that post race. 
Take those three weeks and 

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embrace and reward yourself. 
I'm guessing for the hard work. 

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And that was the big thing. 
I probably couldn't get a test 

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this way through his training. 
I used to be a hermit for 

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probably like the full two to 
three months leading up to it 

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was eat, sleep, train people 
ready to go for race day and 

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like avoid some things that, you
know, could, you know, you could

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get sick or you're not getting 
enough sleep and that sort of 

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thing. 
Sometimes, you know, I had to be

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mindful that I couldn't go 
unfortunately to some mate's 

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parties. 
But my mates understood, yeah, 

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what what the process and 
everything was. 

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But we always caught up 
afterwards. 

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Yeah, I was going to say, 
they're waiting for you to 

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finish line, absolutely ready to
make up. 

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For the the three weeks, the 
three. 

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Weeks afterwards, it's on. 
Never joined a mind of Mike's 

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parties, but I heard he went 
pretty hard after it all. 

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Definitely you've just and look,
we are going to get to the 

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course itself, the specific 
race, but you started to give us

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a bit of an insight into how you
trained and the way you trained 

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and why you did. 
Do you remember what was your 

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first marathon? 
First marathon was a Rotterdam 

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marathon in the Netherlands in 
2010. 

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Do you remember how you felt 
before that? 

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Oh, nervous, absolutely. 
You know myself, Yeah. 

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But it was just Dick was always 
trying to get into the mindset 

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of just making sure, look, just 
be relaxed and you'll just get 

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tired. 
That was the only way it would 

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put the actual marathon. 
You'll just get tied towards the

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end of it. 
I was like, OK, that's sweet. 

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I'll just get tied to just 
thinking, oh, it's just gonna be

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a long loan and you'll get tied 
towards the end of it. 

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That's such a. 
I've never, I've never thought 

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of the marathon quite so simply.
You would just get tired. 

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You talk to Mike for this hour 
or so and you'll start to 

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realise, you know, in in life, 
if you want to achieve 

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something, you can just go by a 
structure and discipline and 

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keep it simple and it and it 
works because that's why every 

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there's much time. 
So to give a bit of context, you

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know, we're sitting here joking 
around with Michael I when was 

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it? 
When I probably started running 

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with you pre. 
We did some stuff in 2010, 

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didn't we? 
Like. 

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So my you mean you did most of 
it your marathon training 

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completely on your own? 
So how many KSA week you're 

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probably doing 170 plus plus 
plus. 

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Well, he's pushing UPS about 
two. 100 to 200 to 210. 

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So similar to Benita was talking
about, you know, that's the 

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level that like both the guys 
and the girls were running at 

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this stage for that marathon 
prep. 

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And I used to get the I mean, 
for me, it was an opportunity 

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that I'd get to jump in with 
Mike and I suppose I gave him it

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was good someone to have a run 
with. 

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But for me it was, it's just 
like, you know, in some of his 

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harder, longer sessions, just 
getting in on the back of him 

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and kind of hanging on as long 
as I could. 

226
00:10:12,800 --> 00:10:15,200
And sometimes it would 
completely cook me and destroy 

227
00:10:15,200 --> 00:10:17,240
me. 
And other years it was like the 

228
00:10:17,240 --> 00:10:20,560
perfect training for me. 
But I could never, I could never

229
00:10:20,560 --> 00:10:23,080
keep up the whole way. 
But the one thing I remember we 

230
00:10:23,080 --> 00:10:28,080
talked a lot about on the 
podcast about cadence or like, 

231
00:10:28,120 --> 00:10:29,720
you know, steps per minutes and 
how you ran. 

232
00:10:30,000 --> 00:10:32,400
And I always remember the way 
I'd stick with Mike. 

233
00:10:32,400 --> 00:10:36,200
I'd be able to stick for about 
3-4 K in like a 5K Rep with him 

234
00:10:36,200 --> 00:10:38,680
in a long session. 
And I'd be running at your same 

235
00:10:38,680 --> 00:10:41,000
cadence. 
And the 1 And I, it was when you

236
00:10:41,000 --> 00:10:43,760
think about things as simple as 
possible, I just couldn't 

237
00:10:43,760 --> 00:10:47,440
continue that cadence with you. 
You had this ability to keep 

238
00:10:47,440 --> 00:10:50,160
this what, like a certain 
cadence and just run for that, 

239
00:10:50,160 --> 00:10:53,640
like for a marathon, right? 
And I think looking at you all 

240
00:10:53,640 --> 00:10:56,520
over those years, besides the 
toughness that was one of your 

241
00:10:56,520 --> 00:11:00,840
key strengths with with being 
able to repeat a cadence for as 

242
00:11:00,840 --> 00:11:02,840
long as you could. 
The big thing was I never had a 

243
00:11:03,040 --> 00:11:05,760
high knee lift and that's 
basically even when I was 

244
00:11:05,760 --> 00:11:07,440
running track. 
Running at the Cliffie Shuffle. 

245
00:11:07,520 --> 00:11:09,800
It was, it wasn't great. 
The knee lift wasn't great and 

246
00:11:09,800 --> 00:11:13,400
Dick was always trying to work 
with it and we just never really

247
00:11:13,400 --> 00:11:16,840
got around to a higher cadence. 
The the knee lift was just 

248
00:11:16,840 --> 00:11:18,320
wasn't there. 
And I was always remembering 

249
00:11:18,320 --> 00:11:20,720
train sessions going, doing heel
reps and that sort of thing. 

250
00:11:20,760 --> 00:11:22,440
Dick was always going knees, 
knees, knees. 

251
00:11:22,440 --> 00:11:24,280
I'm like, I just can't do it, 
Dick. 

252
00:11:24,320 --> 00:11:26,960
It's just, I'm just trying to 
get still as quickly as I can. 

253
00:11:27,720 --> 00:11:32,880
So for me it always I, I just 
tried running and just try to be

254
00:11:32,880 --> 00:11:37,080
as easy as possible. 
But in so one of my younger days

255
00:11:37,080 --> 00:11:40,400
when I first started through 
track and field doing K reps or 

256
00:11:40,760 --> 00:11:44,840
I'd always get out hard for the 
1st 200 of A1K Rep and then I'll

257
00:11:44,840 --> 00:11:46,480
just try and relax into a 
rhythm. 

258
00:11:46,880 --> 00:11:50,080
So I don't know if it was just 
due to that always acceleration 

259
00:11:50,080 --> 00:11:52,440
that first little bit and then 
just got into rhythm. 

260
00:11:52,440 --> 00:11:56,360
And that's what probably my reps
now or back back in the day, I 

261
00:11:56,360 --> 00:12:00,760
was always a little bit quicker 
out, but then it just was able 

262
00:12:00,760 --> 00:12:03,960
to get back into a routine, just
fall into a routine, just relax 

263
00:12:03,960 --> 00:12:06,200
a little bit more. 
Just hold that cadence. 

264
00:12:06,240 --> 00:12:09,760
Yeah, painfully annoying at the 
same time, reps doing this guy, 

265
00:12:10,360 --> 00:12:14,760
he it's like, I mean, and just 
to give context, before Michael 

266
00:12:14,760 --> 00:12:17,200
was into his marathons, what was
your 1500? 

267
00:12:17,200 --> 00:12:21,440
PB339 end up finishing. 339 so 
like you know. 

268
00:12:21,440 --> 00:12:24,920
For 1500. 
Had some pace before he went to 

269
00:12:24,920 --> 00:12:27,360
the marathon and yeah, when you 
do a Rep with Mike and still to 

270
00:12:27,360 --> 00:12:31,160
today the same thing, he'll run 
the 1st 10 metres of a Rep as 

271
00:12:31,160 --> 00:12:33,320
you kind of click over and go 
OK, we're on again. 

272
00:12:33,640 --> 00:12:37,440
That first 10 metres is like a 
Sprint and then he settles and 

273
00:12:37,440 --> 00:12:40,280
if you're someone who's trying 
to hang on to him, it's like red

274
00:12:40,280 --> 00:12:41,640
line. 
And now I've got to try and 

275
00:12:41,680 --> 00:12:43,760
settle again and. 
Yeah, so just. 

276
00:12:43,840 --> 00:12:45,680
Just. 
But I couldn't start quick in a 

277
00:12:45,680 --> 00:12:47,560
race. 
That was my problem with 1500. 

278
00:12:47,720 --> 00:12:49,840
For some unknown reason I just 
couldn't get out of the blocks 

279
00:12:49,840 --> 00:12:51,720
quick. 
I would always sort of get blown

280
00:12:51,720 --> 00:12:55,640
off the the doors off 
immediately chasing Chase and 

281
00:12:55,640 --> 00:12:59,040
then for some reason my last lap
always seemed to be, I don't 

282
00:12:59,040 --> 00:13:02,240
know if it's just a mental thing
for myself to be able to push 

283
00:13:02,240 --> 00:13:04,920
through a little bit more at the
back end because it's just 400 

284
00:13:04,920 --> 00:13:07,040
metres to go. 
You just tell yourself it's 400 

285
00:13:07,040 --> 00:13:09,840
metres to go. 
Or if it was just I just, the 

286
00:13:09,840 --> 00:13:11,880
acceleration just wasn't there 
for some unknown reason. 

287
00:13:11,880 --> 00:13:13,720
The power or something just 
wasn't there. 

288
00:13:13,960 --> 00:13:17,080
Maybe through my technique just 
wasn't as strong as others in 

289
00:13:17,080 --> 00:13:18,920
that regard. 
But it is what it is. 

290
00:13:18,960 --> 00:13:23,960
That's why I look at it. 
So sorry just quickly and this 

291
00:13:23,960 --> 00:13:27,440
might seem weird, so can you run
a 4 minute sub 4 minute mile? 

292
00:13:27,920 --> 00:13:32,640
I never ran an actual I I tried 
once but I had the flu doing it 

293
00:13:32,960 --> 00:13:35,760
and had to pull out. 
I had like this massive ball of 

294
00:13:35,760 --> 00:13:38,560
Firma coughed it up like after 
about K and it's like, yeah, no,

295
00:13:38,640 --> 00:13:41,560
not there's there's. 
A339 equate to a sub formula. 

296
00:13:41,560 --> 00:13:43,360
It's in the equivalent sort of 
territory. 

297
00:13:43,360 --> 00:13:45,760
Yeah, right. 
No, I just, I just as you said, 

298
00:13:45,760 --> 00:13:49,360
the time of 1500, I was like, 
oh, so this is like we've got a 

299
00:13:49,360 --> 00:13:51,000
basically got a sub formula 
mile. 

300
00:13:51,560 --> 00:13:53,640
Amazing. 
Let's go back to the marathon 

301
00:13:53,920 --> 00:13:55,240
because that's what we're here 
to talk about. 

302
00:13:55,240 --> 00:13:59,160
But I just, I really liked the 
way you simplified that first 

303
00:13:59,160 --> 00:14:02,000
marathon with Dick Cole saying, 
well, you'll get tired. 

304
00:14:02,560 --> 00:14:06,840
I, I love that because I think 
we can over complicate and the 

305
00:14:06,840 --> 00:14:10,440
boom in marathon and running has
come with a whole bunch of 

306
00:14:10,440 --> 00:14:13,200
people trying to tell you how to
run and how to race and all the 

307
00:14:13,200 --> 00:14:15,640
rest of that. 
But when someone at your 

308
00:14:15,640 --> 00:14:17,840
calibre, at the pointy end of 
the sport, their coach is 

309
00:14:17,840 --> 00:14:19,680
literally telling them before 
their first marathon, you'll 

310
00:14:19,680 --> 00:14:22,760
just get tired. 
I think that for everyday 

311
00:14:22,760 --> 00:14:24,920
runners like myself and average 
people who might be about to run

312
00:14:24,920 --> 00:14:27,320
their first one, that is a great
mantra to have on the start 

313
00:14:27,320 --> 00:14:28,440
line. 
You'll just get tired. 

314
00:14:28,520 --> 00:14:30,800
We've all been tired at some 
point in our lives, whether it's

315
00:14:30,800 --> 00:14:33,680
through running or whatever else
or partying, you'll have that 

316
00:14:33,680 --> 00:14:34,680
feeling. 
You just get tired. 

317
00:14:34,920 --> 00:14:37,160
What did you feel? 
Do you remember how you felt 

318
00:14:37,560 --> 00:14:39,240
after you finished that first 
marathon? 

319
00:14:39,840 --> 00:14:42,680
Yeah, because it was very 
interesting because I was felt 

320
00:14:42,760 --> 00:14:45,400
great till about 36 kilometres, 
which is probably what everyone 

321
00:14:45,400 --> 00:14:49,560
will go feel on race day. 
Felt amazing, but 2K later I 

322
00:14:49,560 --> 00:14:53,040
didn't feel so great. 
So it hit me pretty quickly. 

323
00:14:53,880 --> 00:14:57,520
But at the same time like it 
didn't go so well the back end, 

324
00:14:57,520 --> 00:15:00,520
but I was able to still just 
tough it out and finish. 

325
00:15:01,000 --> 00:15:04,120
I think I ran 213 in my first 
marathon. 

326
00:15:04,120 --> 00:15:06,720
So yeah, I was going a little 
bit better than that. 

327
00:15:06,720 --> 00:15:08,600
When I started, the wheels 
started falling off. 

328
00:15:08,600 --> 00:15:12,200
But yeah, it just was like I 
Quizzle started to fall to 

329
00:15:12,200 --> 00:15:13,920
pieces. 
I was like, I can do better 

330
00:15:13,920 --> 00:15:17,440
because I I wasn't and that so 
that sort of got into me sort of

331
00:15:17,440 --> 00:15:19,520
straight away. 
You can do better, recover, 

332
00:15:19,720 --> 00:15:23,040
enjoy yourself, you know, enjoy 
Rotterdam. 

333
00:15:23,040 --> 00:15:25,320
Go have a little look around 
Europe and then come back and 

334
00:15:25,320 --> 00:15:27,800
get back into it. 
And fortunately not enough. 

335
00:15:27,800 --> 00:15:30,320
I was like enough to go to 
Delhi, the Con Games afterwards 

336
00:15:30,320 --> 00:15:31,960
and ended up coming second 
there. 

337
00:15:31,960 --> 00:15:36,000
So I was able to sort of write 
some of those issues that I 

338
00:15:36,000 --> 00:15:39,520
might have had in that 
preparation into a, into a 

339
00:15:39,520 --> 00:15:42,920
Commonwealth Games. 
So cool, so cool It's I really 

340
00:15:42,920 --> 00:15:45,440
love hearing the fact that 
again, we're talking to Michael 

341
00:15:45,440 --> 00:15:47,080
Shelley 2 times. 
Commonwealth game to gold 

342
00:15:47,080 --> 00:15:48,840
medalist. 
What's your PB over the Mara 

343
00:15:48,840 --> 00:15:50,120
211? 
Yep, you. 

344
00:15:50,240 --> 00:15:52,040
Gotta remember this is all pre 
super. 

345
00:15:52,040 --> 00:15:55,640
We'll talk shoes a bit later. 
Pre super shoes all these times 

346
00:15:55,640 --> 00:15:58,840
we're talking about. 
But the fact that pre race 

347
00:15:58,840 --> 00:16:02,920
nerves are coach telling you 
you're gonna get tired, you hit 

348
00:16:02,920 --> 00:16:06,120
a wall or you found the wall 
like all marathon runners will 

349
00:16:06,120 --> 00:16:08,440
maybe do in this Gold Coast 
Marathon in a couple of weeks 

350
00:16:08,440 --> 00:16:11,440
time around that 36K mark. 
And then at the end of the race 

351
00:16:12,000 --> 00:16:14,480
it's the same feeling I have had
first time off around the Gold 

352
00:16:14,480 --> 00:16:17,120
Coast Marathon, which is Oh my 
God that was horrible. 

353
00:16:17,200 --> 00:16:20,800
Never again. 5 minutes later. 
Oh I can do better than that. 

354
00:16:20,920 --> 00:16:22,760
I now wanna focus on the next 
race. 

355
00:16:22,760 --> 00:16:24,720
It's a mental thing, mental 
approach it is. 

356
00:16:24,920 --> 00:16:27,280
And that's the the big thing I 
tried to do within. 

357
00:16:27,440 --> 00:16:29,000
Just keep it as simple as 
possible. 

358
00:16:29,000 --> 00:16:31,640
Don't overstress it because if 
you start over thinking, oh, I 

359
00:16:31,640 --> 00:16:35,080
need this, I need this, you just
change little things between 

360
00:16:35,080 --> 00:16:37,640
each but not have a massive 
change. 

361
00:16:37,640 --> 00:16:41,400
I think it's is the more you 
think about it, you start 

362
00:16:41,400 --> 00:16:43,640
stressing about it and you're 
not keeping the simple. 

363
00:16:43,640 --> 00:16:45,080
It's just going out there and 
running. 

364
00:16:45,240 --> 00:16:48,800
Yeah, we're on on the location. 
So we've talked about I've I've 

365
00:16:48,800 --> 00:16:51,880
told your story. 
Yep, I hope that was OK about, 

366
00:16:52,280 --> 00:16:55,520
you know, like you spent the, 
you know, for the 1st 3236 K. 

367
00:16:56,200 --> 00:16:58,120
I think it was a London 
Marathon. 

368
00:16:58,120 --> 00:17:00,320
You went to run when you first 
told me the story about look, 

369
00:17:00,320 --> 00:17:02,200
I'm just going to take in. 
I want to just take in the 

370
00:17:02,200 --> 00:17:06,640
sights for that first 32K and 
then the race starts then and if

371
00:17:06,640 --> 00:17:08,880
I get there easy. 
So when when did that for how 

372
00:17:08,880 --> 00:17:11,240
did that come about? 
Was it Dick or did you come up 

373
00:17:11,240 --> 00:17:12,280
with that? 
When was it? 

374
00:17:12,760 --> 00:17:15,760
Oh, it's just a little bit of 
through racing itself and then 

375
00:17:15,760 --> 00:17:19,000
just obviously conversation with
Dick and understanding a lot 

376
00:17:19,000 --> 00:17:21,280
more about the actual marathon 
distance because it's always 

377
00:17:21,280 --> 00:17:23,960
going to be a challenge no 
matter, you know, 42 K like it's

378
00:17:23,960 --> 00:17:26,400
going to be a challenge. 
And you sort of even just 

379
00:17:26,400 --> 00:17:29,400
talking between other athletes 
like Benita and just if you're 

380
00:17:29,600 --> 00:17:33,000
always going to find that just 
and deke and Mona, you actually 

381
00:17:33,080 --> 00:17:35,320
and Lisa Wightman. 
I always find that, you know, 

382
00:17:35,320 --> 00:17:38,080
just finding that sort of 
through that first 30K, they 

383
00:17:38,080 --> 00:17:40,640
were always used to say that 
you'll feel quite good. 

384
00:17:40,640 --> 00:17:43,320
And then it's, and then you 
really start thinking about that

385
00:17:43,320 --> 00:17:45,440
last 12. 
You switch on, you focus and 

386
00:17:45,440 --> 00:17:49,840
then you start using that energy
in in your mind to get to the 

387
00:17:49,840 --> 00:17:53,000
finish line that bit quicker. 
Whereas if you're relaxed, as 

388
00:17:53,000 --> 00:17:55,400
most relaxed as possible, you're
not stressing, not using extra 

389
00:17:55,400 --> 00:17:58,440
energy and you can have use that
energy later on in the race. 

390
00:17:59,240 --> 00:18:01,640
Did you did you felt so in that 
non stress thing? 

391
00:18:01,640 --> 00:18:06,560
Did you use any Like were you 
going by feel or by how did you 

392
00:18:06,560 --> 00:18:11,120
pace then? 
A lot of it was by feel and sort

393
00:18:11,120 --> 00:18:14,640
of Dick was in that regard as 
well, like through, you know, 

394
00:18:14,680 --> 00:18:19,280
just trying to be easy, relaxed 
and being able to not overly 

395
00:18:19,280 --> 00:18:21,640
like breathe too heavy. 
That was probably my other 

396
00:18:21,640 --> 00:18:23,440
thing. 
If not breathing too heavy, 

397
00:18:23,880 --> 00:18:27,240
you're not using too much energy
and then you can actually then 

398
00:18:27,440 --> 00:18:30,440
use that for later on. 
So that was the, I think even 

399
00:18:30,440 --> 00:18:32,800
just practising it and trying, 
just trying to be as relaxed as 

400
00:18:32,800 --> 00:18:37,320
possible and that was basically 
what I just tried to keep it as 

401
00:18:37,320 --> 00:18:39,520
simple as possible. 
But you had a goal pace because 

402
00:18:39,520 --> 00:18:43,120
you'd often go, OK, well this is
my goal time and I might have 

403
00:18:43,120 --> 00:18:46,720
went out too hard or too easy. 
How did you, how did you think 

404
00:18:46,720 --> 00:18:48,400
about the pacing? 
Were you just going off purely 

405
00:18:48,400 --> 00:18:51,640
times or did you have Agps watch
at that stage or? 

406
00:18:51,640 --> 00:18:54,880
I never really raced in a watch,
so I tried to run to feel. 

407
00:18:55,240 --> 00:18:59,120
That was probably my main thing 
that I tried to do because of 

408
00:18:59,160 --> 00:19:02,000
there was always with a pace 
group that was supposed to run a

409
00:19:02,000 --> 00:19:05,280
lot of the time as we're saying 
to that 25 to 30 K, they would 

410
00:19:05,280 --> 00:19:06,800
have their watch or that sort of
thing. 

411
00:19:06,800 --> 00:19:10,120
So you're just trying once 
again, stay relaxed, just enjoy 

412
00:19:10,120 --> 00:19:13,000
the city. 
And then, you know, once they've

413
00:19:13,000 --> 00:19:16,680
sort of pulled out around that 
28K mark, the new start, start 

414
00:19:16,680 --> 00:19:19,960
switching on a little bit and 
then push on from there. 

415
00:19:20,200 --> 00:19:24,720
That is just, again, the notion 
probably, there's probably 

416
00:19:24,720 --> 00:19:27,920
people listening to this who are
much more in my camp than they 

417
00:19:27,920 --> 00:19:30,960
are in your two, but the notion 
of running without a watch, just

418
00:19:30,960 --> 00:19:33,520
that you can control your pace 
by feel. 

419
00:19:33,520 --> 00:19:36,400
Well, you use the watch is a 
perfect training tool, one of 

420
00:19:36,400 --> 00:19:37,720
the best things that have ever 
been made. 

421
00:19:37,720 --> 00:19:40,960
I remember when I first sort of,
I think Marty Dent introduced me

422
00:19:40,960 --> 00:19:42,240
to the to Garmin. 
Yeah. 

423
00:19:42,480 --> 00:19:45,840
And like the watches these days 
are a lot smaller than what the 

424
00:19:45,840 --> 00:19:48,680
original ones were. 
Because what was it that one of 

425
00:19:48,680 --> 00:19:51,080
those big old was it? 
305, I think it was. 

426
00:19:51,080 --> 00:19:52,680
Yeah, like it was big Orange. 
Big. 

427
00:19:53,320 --> 00:19:55,840
There was a big watch on you on 
your wrist, and I don't have the

428
00:19:55,840 --> 00:19:57,880
biggest risk going around, so 
heavier. 

429
00:19:58,600 --> 00:20:02,600
But yeah, like it just was able 
to then use that pace and use it

430
00:20:02,600 --> 00:20:04,480
looking at training graphs and 
that sort of thing. 

431
00:20:04,480 --> 00:20:07,640
And that really helped because 
Dick lives in Canberra and I was

432
00:20:07,640 --> 00:20:11,200
living on the Gold Coast. 
So for training purposes it was 

433
00:20:11,200 --> 00:20:13,480
great. 
I'd just download my my heart 

434
00:20:13,480 --> 00:20:16,400
rate and he was able to 
interpret it because he's a 

435
00:20:16,440 --> 00:20:19,760
science guru. 
And physiologist gurus and he 

436
00:20:19,760 --> 00:20:22,320
was able to interpret how hard 
the training was and that sort 

437
00:20:22,320 --> 00:20:25,280
of thing by comments or by heart
rate in that regard as well. 

438
00:20:25,280 --> 00:20:27,960
So we basically did that my 
whole marathon career and he 

439
00:20:28,360 --> 00:20:31,520
sort of come to a couple of 
sessions a week like every now 

440
00:20:31,520 --> 00:20:35,240
and then, but that was generally
most of the time how we 

441
00:20:35,240 --> 00:20:38,040
communicated through everything.
You said you ran my C base. 

442
00:20:38,040 --> 00:20:41,560
It was running by yourself. 
During these training was a out 

443
00:20:41,560 --> 00:20:44,760
of choice or because of lack of 
people capable of running with 

444
00:20:44,760 --> 00:20:46,400
you a. 
Lot of choice to be honest, OK, 

445
00:20:47,280 --> 00:20:49,680
obviously having court has to do
some hard sessions and some 

446
00:20:49,680 --> 00:20:51,200
other people to do some hard 
sessions. 

447
00:20:51,280 --> 00:20:53,640
You know, every now and then was
was I was grateful for. 

448
00:20:53,640 --> 00:20:57,440
But also at the same time, you 
don't want to put yourself into 

449
00:20:57,440 --> 00:20:59,840
a hole. 
If I train all the time for me 

450
00:20:59,840 --> 00:21:02,720
that I I felt like I'd I'd race 
too much, probably have that 

451
00:21:02,720 --> 00:21:03,200
little. 
Bit of a. 

452
00:21:03,680 --> 00:21:07,760
Switch go on every now and then 
in a session that would then put

453
00:21:07,760 --> 00:21:10,640
you into a hole and I put myself
into a hole a couple of times 

454
00:21:10,640 --> 00:21:13,360
training wise, just doing it 
myself, just pushing myself 

455
00:21:13,360 --> 00:21:16,120
hard. 
But sometimes you just need to. 

456
00:21:16,840 --> 00:21:21,000
It is what it is like that 
session was was how it was and 

457
00:21:21,000 --> 00:21:23,080
just accept it, move on to the 
next one. 

458
00:21:23,440 --> 00:21:26,120
There was times I was out the 
back in the rainforest and had 

459
00:21:26,120 --> 00:21:29,200
to walk home like it was a 2 
hour walk home and I just, I 

460
00:21:29,800 --> 00:21:33,640
completely bumped and yeah, I 
was supposed to do a 30K run and

461
00:21:33,640 --> 00:21:36,760
probably was able to run 20 of 
it and then had to walk back and

462
00:21:36,760 --> 00:21:39,600
it's just, it happens, move on 
to the next time. 

463
00:21:39,840 --> 00:21:42,200
I I hate my wife. 
If she's listening to this, 

464
00:21:42,200 --> 00:21:44,600
knows that there's been several.
Can you come pick me up? 

465
00:21:45,240 --> 00:21:46,400
What's happened? 
I don't feel good. 

466
00:21:46,560 --> 00:21:48,120
I can remember, like up in the 
forest. 

467
00:21:48,120 --> 00:21:49,560
Remember that day you were 
chucking up? 

468
00:21:49,560 --> 00:21:52,000
We'll probably, what, 30 minutes
back? 

469
00:21:52,000 --> 00:21:55,440
Yeah, this guy just chucks up. 
Had a bit of a walk. 

470
00:21:56,240 --> 00:21:58,160
Are you sure you're right? 
Yep, keep keeps going. 

471
00:21:58,160 --> 00:22:00,120
The one thing, the other thing 
with Michael are people be 

472
00:22:00,120 --> 00:22:03,120
interested with like I, I, I 
talked about earlier about 

473
00:22:03,120 --> 00:22:06,600
discipline and structure. 
I'm just saying why I disliked 

474
00:22:06,600 --> 00:22:08,000
running with Mike a lot of the 
times. 

475
00:22:08,000 --> 00:22:10,600
But if we were running in the 
forest, so we'd go out, what 

476
00:22:10,600 --> 00:22:14,360
would be I would you'd go and do
a 20K, you know, a 20 K 20 

477
00:22:14,360 --> 00:22:16,840
minute loop before I'd get there
because I didn't want to run as 

478
00:22:16,840 --> 00:22:19,840
far as him in the forest. 
And then we'd go on an Adam 

479
00:22:19,840 --> 00:22:24,480
backtrack I had. 
I have an awful bladder and need

480
00:22:24,480 --> 00:22:28,360
to go to the toilet, right? 
This guy won't stop. 

481
00:22:28,360 --> 00:22:30,680
Really won't stop. 
He won't stop. 

482
00:22:30,680 --> 00:22:34,640
So I had to time when where I 
knew the turn was coming, I'd 

483
00:22:34,640 --> 00:22:37,760
have the time like to get off 
the track, get get in my morning

484
00:22:37,760 --> 00:22:40,120
toilet, stop. 
Yeah, before I'd missed the 

485
00:22:40,120 --> 00:22:42,560
train to get home. 
This guy is relentless. 

486
00:22:42,560 --> 00:22:45,720
And that's no but I. 
Thought you said when you said 

487
00:22:45,720 --> 00:22:47,800
he won't stop, I thought you 
meant he just pissed while he 

488
00:22:47,800 --> 00:22:49,080
ran. 
I thought you. 

489
00:22:49,080 --> 00:22:51,520
Meant that tough, not that 
tough, but he like there's 

490
00:22:51,520 --> 00:22:55,520
reasons why and and you know, 
certain athletes, I suppose that

491
00:22:55,520 --> 00:22:58,480
of you know, not just in running
but in other sports have been, 

492
00:22:58,800 --> 00:23:01,440
you know, have achieved what 
they've achieved and that's been

493
00:23:01,440 --> 00:23:03,880
they don't you probably don't 
even realise it half the time. 

494
00:23:03,880 --> 00:23:07,400
I but like there was a 
relentless to how you trained 

495
00:23:07,840 --> 00:23:09,560
and that's why the performance 
has come. 

496
00:23:09,560 --> 00:23:11,120
You know, there was just 
discipline. 

497
00:23:11,840 --> 00:23:14,320
You did it on your own and just 
had that, you know, mental 

498
00:23:14,320 --> 00:23:16,840
strength to be go and do that. 
And not many people have that. 

499
00:23:16,960 --> 00:23:18,320
Do you have a bunk in a 
marathon? 

500
00:23:18,640 --> 00:23:20,680
Do you have a just? 
Did you ever put in? 

501
00:23:20,800 --> 00:23:22,960
Every marathon you. 
Completed every marathon. 

502
00:23:23,240 --> 00:23:24,720
OK, I. 
Eat a wall a couple of times. 

503
00:23:24,720 --> 00:23:28,400
Yeah, the first one there was a 
couple in Chicago. 

504
00:23:28,400 --> 00:23:30,160
I didn't really nail the 
Chicago. 

505
00:23:31,280 --> 00:23:33,960
I fell over down the last 200 
mil, down the last little 

506
00:23:33,960 --> 00:23:35,600
straight of it. 
So the legs were going. 

507
00:23:36,600 --> 00:23:38,040
Yeah, there's definitely a 
couple that are. 

508
00:23:38,600 --> 00:23:42,280
And coupling, I think in Beppu 
and Japan I'd hit the wall as 

509
00:23:42,280 --> 00:23:43,840
well. 
Yeah, but you finished every 

510
00:23:43,840 --> 00:23:45,160
race, finished everyone. 
Yeah, you. 

511
00:23:45,160 --> 00:23:48,000
Couldn't bring yourself to? 
No, like, because most of the 

512
00:23:48,000 --> 00:23:49,680
time it happened close to the 
end, close to the end. 

513
00:23:49,680 --> 00:23:51,920
And it was just like, I can get 
through it and just you have to 

514
00:23:51,920 --> 00:23:53,920
run slower and it's, it's not 
ideal. 

515
00:23:53,920 --> 00:23:56,160
And yeah, you get frustrated 
with yourself. 

516
00:23:56,160 --> 00:23:58,760
And then it's like I need me two
weeks off and then I'm I'll get 

517
00:23:58,760 --> 00:24:01,760
back into it and then try and 
change because I might have 

518
00:24:01,760 --> 00:24:04,800
changed someone thing in the 
leader, which is what I used to 

519
00:24:04,800 --> 00:24:07,240
always do, try and change one 
thing to see if it worked. 

520
00:24:07,360 --> 00:24:11,440
If it did, I'd keep it going and
I'd change something else just 

521
00:24:11,440 --> 00:24:13,480
to try. 
And it's just try and find those

522
00:24:13,480 --> 00:24:17,000
little minute things to to get 
to that next level, to try and 

523
00:24:17,000 --> 00:24:18,400
run a bit. 
Fast interesting to hear that 

524
00:24:18,400 --> 00:24:20,680
when he bonked he and he gave 
himself two weeks off because 

525
00:24:20,680 --> 00:24:22,920
when he said when he went well 
he's got three weeks off so. 

526
00:24:23,440 --> 00:24:25,480
That was the part he would if he
didn't give it to himself. 

527
00:24:25,680 --> 00:24:28,560
I had to have two weeks off in 
somewhere ever I was raised and 

528
00:24:28,560 --> 00:24:30,280
then but week back with the 
mates. 

529
00:24:31,080 --> 00:24:34,280
On that, on that testing, you 
know, today on social media, 

530
00:24:34,280 --> 00:24:38,480
there's a lot of, you know, 
stuff out there around at the 

531
00:24:38,480 --> 00:24:40,000
moment. 
This is like saunas heat 

532
00:24:40,000 --> 00:24:42,560
training. 
We talk a lot about altitude 

533
00:24:42,560 --> 00:24:45,400
training and how that works. 
So you used to spend half a year

534
00:24:45,400 --> 00:24:47,720
here in summer training for a 
marathon? 

535
00:24:47,880 --> 00:24:50,720
All of it, but then. 
Also, I'm going to compare and 

536
00:24:50,720 --> 00:24:54,360
then you'd go off sometimes to 
do altitude training and what 

537
00:24:54,360 --> 00:24:58,040
always was interesting to me is 
the time for you never really 

538
00:24:58,040 --> 00:25:00,400
changed. 
So what was your take on the 

539
00:25:00,400 --> 00:25:03,360
altitude training versus the 
heat training here in summer on 

540
00:25:03,360 --> 00:25:04,720
the Gold Coast? 
Why? 

541
00:25:04,920 --> 00:25:07,400
I used to use a tent in my room 
as well. 

542
00:25:08,440 --> 00:25:09,480
You told me that? 
Yeah. 

543
00:25:09,640 --> 00:25:11,080
I used the tent. 
That was secrets. 

544
00:25:11,080 --> 00:25:14,720
What's the tent? 
An altitude tent so I used to 

545
00:25:15,200 --> 00:25:18,280
bring the take the bed down put 
the altitude tent up and just 

546
00:25:18,280 --> 00:25:21,040
have this at night so spend 10 
hours into it and just. 

547
00:25:22,880 --> 00:25:25,680
That's all you used to hear? 
Yeah, in something like that, 

548
00:25:25,680 --> 00:25:26,680
the. 
Thing Courtney's got in his 

549
00:25:26,680 --> 00:25:27,960
bathroom. 
Yeah, actually, can you walk in 

550
00:25:27,960 --> 00:25:32,240
the air freshener? 
But yeah, I used to use the the 

551
00:25:32,240 --> 00:25:34,080
altitude check probably most of 
the time. 

552
00:25:34,720 --> 00:25:38,120
I did go away a few times for 
for altitude to Falls Creek. 

553
00:25:38,120 --> 00:25:42,720
I did once or twice and I went 
to Boulder a couple once as 

554
00:25:42,720 --> 00:25:46,160
well. 
So like it's yeah, it's a it's a

555
00:25:46,160 --> 00:25:48,400
hard one for most of the 
championships is really hot 

556
00:25:48,400 --> 00:25:51,320
weather. 
So I really probably excelled in

557
00:25:51,320 --> 00:25:53,720
that way because of training on 
the Gold Coast. 

558
00:25:55,240 --> 00:25:57,480
Yeah, like I definitely came 
back fewer from those altitude 

559
00:25:57,480 --> 00:26:01,680
stints, that's for sure. 
Yeah, it's it's it's it's a hard

560
00:26:01,680 --> 00:26:03,600
one. 
Like I don't like whether I 

561
00:26:03,600 --> 00:26:06,200
change one thing that worked for
one and it didn't work in the 

562
00:26:06,200 --> 00:26:07,880
second. 
I'm not really sure. 

563
00:26:07,880 --> 00:26:10,560
I just, I just went out there, 
just tried to invest every time.

564
00:26:10,560 --> 00:26:13,440
And that's the the bottom line 
for any sort of person that's 

565
00:26:13,440 --> 00:26:14,920
going to do a marathon, just do 
your best. 

566
00:26:14,920 --> 00:26:16,200
Yeah. 
And that's, that's all you can 

567
00:26:16,200 --> 00:26:18,200
ask for. 
Like, yeah, you don't have the 

568
00:26:18,200 --> 00:26:19,520
fast times or whatever like 
that. 

569
00:26:19,520 --> 00:26:22,000
But I just tried to do my best 
and that was it. 

570
00:26:22,000 --> 00:26:24,520
That was what I tried to do. 
In your career, what was your 

571
00:26:24,520 --> 00:26:26,960
best race in your marathon 
career? 

572
00:26:29,200 --> 00:26:32,000
They've all got different 
different different means and 

573
00:26:32,000 --> 00:26:34,840
different feels like I. 
Which which race do you reckon 

574
00:26:34,840 --> 00:26:37,840
you just absolute like in your 
mind when you think back and it 

575
00:26:37,840 --> 00:26:40,840
go, that was that was the race 
where everything came together, 

576
00:26:40,920 --> 00:26:43,680
the training, the weather, the 
conditions, the day, the 

577
00:26:43,680 --> 00:26:45,160
feeling, everything came 
together. 

578
00:26:45,240 --> 00:26:50,280
There's probably a couple, 
obviously Glasgow 2014 that that

579
00:26:50,280 --> 00:26:52,360
came together. 
I I never was able to replicate 

580
00:26:52,360 --> 00:26:54,200
the last 5K that in a marathon. 
Do you? 

581
00:26:54,640 --> 00:26:56,400
Remember what you did in that 
last 5K. 

582
00:26:56,400 --> 00:26:59,920
It was like low 15 minutes sort 
of thing, like it never able to 

583
00:26:59,920 --> 00:27:02,360
do it like it was. 
It was one of my best finishes. 

584
00:27:02,360 --> 00:27:06,200
I was able to finish strong, but
also London Olympics was pretty 

585
00:27:06,200 --> 00:27:08,920
good. 
Like I know it's like I ran 

586
00:27:08,920 --> 00:27:14,560
basically within 10 seconds of 
each half and then not finishing

587
00:27:14,600 --> 00:27:17,760
16th. 
OK, so like that they're. 

588
00:27:17,760 --> 00:27:19,680
Amazing performance at an 
Olympic Games. 

589
00:27:19,800 --> 00:27:22,920
It's an Olympic Games and it was
my first Olympics. 

590
00:27:22,920 --> 00:27:24,600
And obviously Courtney there as 
well. 

591
00:27:24,600 --> 00:27:28,480
Like there was a there was a, it
was just what the Olympics sort 

592
00:27:28,480 --> 00:27:32,360
of felt like in the build up and
had some mates on the course. 

593
00:27:32,360 --> 00:27:34,000
Yeah, cheering my name and I 
could hear them. 

594
00:27:34,200 --> 00:27:35,520
Yeah. 
It just, it was just that you've

595
00:27:35,760 --> 00:27:37,840
got the goosebumps. 
You're like, oh, the Olympic 

596
00:27:37,840 --> 00:27:39,800
Games, I've got mates here. 
Like this is just. 

597
00:27:39,840 --> 00:27:43,680
Unbelievable. 
And then obviously we're we're 

598
00:27:43,680 --> 00:27:45,800
the last days, so there's no 
partying for us, but. 

599
00:27:46,920 --> 00:27:48,360
But you had the three weeks 
afterwards. 

600
00:27:48,360 --> 00:27:49,160
I did actually. 
Awful. 

601
00:27:50,680 --> 00:27:53,080
They were a tough three weeks. 
They were a tough three weeks. 

602
00:27:54,280 --> 00:27:56,560
That's, I mean, I got a little 
bit of goosebumps here just 

603
00:27:56,560 --> 00:27:58,960
think hearing you talk about 
London there, but well. 

604
00:27:58,960 --> 00:28:01,400
We were, because it was opening 
ceremony, we had that photo. 

605
00:28:01,400 --> 00:28:06,200
I know where I had like over my 
time because I was a multi sport

606
00:28:06,200 --> 00:28:08,480
athlete. 
I had Mike obviously running. 

607
00:28:08,480 --> 00:28:11,480
I had Kenny around the Kenny, 
Wallace around the paddling and 

608
00:28:11,480 --> 00:28:14,160
Kai was with us and we got a 
photo of all of us all together,

609
00:28:14,160 --> 00:28:16,640
all the Gold Coast crew, which 
were my training crew arguably. 

610
00:28:16,680 --> 00:28:19,080
So yeah. 
Pinch me moment, I'm always got 

611
00:28:19,400 --> 00:28:21,400
like holy hell how did I end up 
here as well? 

612
00:28:21,400 --> 00:28:23,000
Amazing. 
Yeah, amazing. 

613
00:28:23,160 --> 00:28:26,240
OK, you always just think about 
at school like Olympic Games and

614
00:28:26,240 --> 00:28:30,160
just have mates that were really
focused on, you know, doing best

615
00:28:30,160 --> 00:28:32,560
in our sport. 
And then actually to get to the 

616
00:28:32,560 --> 00:28:34,600
Olympics, you just talk about it
and you're just like, oh, how 

617
00:28:34,600 --> 00:28:36,600
good would that be? 
Like you're just always in the 

618
00:28:36,600 --> 00:28:39,240
distance sort of thing. 
And then to actually make it was

619
00:28:39,240 --> 00:28:40,480
a just a. 
When was the goal? 

620
00:28:40,480 --> 00:28:42,600
When did you realise that you 
wanted to go to the Olympics? 

621
00:28:43,280 --> 00:28:47,960
Probably when I was about 1617, 
but you sort of along through 

622
00:28:47,960 --> 00:28:51,360
that school phase was all about 
just golf setting was just have 

623
00:28:51,360 --> 00:28:53,600
this main goal, but you've got 
to tick off all these little 

624
00:28:53,600 --> 00:28:56,360
ones to get to that main goal. 
Was the Olympics always a goal 

625
00:28:56,360 --> 00:28:57,480
for you as well? 
Yep. 

626
00:28:58,160 --> 00:29:00,280
Yeah, about the same age or a 
bit earlier for you? 

627
00:29:00,280 --> 00:29:06,080
No, I probably earlier, but I 
can recall probably mid high 

628
00:29:06,080 --> 00:29:09,080
school sitting in like a careers
class and the teacher asked me 

629
00:29:09,080 --> 00:29:10,600
like what are you going to do? 
And I said, I'm going to be a 

630
00:29:10,600 --> 00:29:13,240
Tour de France cyclist. 
And they, like, looked at you 

631
00:29:13,240 --> 00:29:15,360
and laughed like, that's not a 
job. 

632
00:29:15,360 --> 00:29:16,360
Like, what are you thinking 
about? 

633
00:29:16,360 --> 00:29:18,840
And then obviously, I skewed off
towards a triathlon career. 

634
00:29:18,840 --> 00:29:21,920
But yeah, I mean, I knew. 
I knew at that age that's not 

635
00:29:22,040 --> 00:29:24,840
all I wanted to do was sport. 
Yeah, 2 de France cyclist. 

636
00:29:25,400 --> 00:29:28,360
Yeah, I mean, probably it was 
maybe it was a maybe that could 

637
00:29:28,360 --> 00:29:31,200
have been the time like 
Armstrong had started to really 

638
00:29:31,200 --> 00:29:34,080
like that's who are under the 
thing, you know, like that's the

639
00:29:34,080 --> 00:29:37,200
thing with kids and, you know, 
whether it's running or, you 

640
00:29:37,200 --> 00:29:40,640
know, triathlon or cycling or 
swimming or whatever it is you 

641
00:29:40,640 --> 00:29:44,880
get into the you get, I think 
you're driven at that level by 

642
00:29:44,880 --> 00:29:47,320
your hero or the people you want
to emulate. 

643
00:29:47,600 --> 00:29:51,600
So depending on where kids go in
sport, I think has so much to do

644
00:29:51,600 --> 00:29:53,040
with what they're seeing at the 
time. 

645
00:29:53,040 --> 00:29:56,080
So like, you know, my son, he's 
seeing, he's seeing guys on 

646
00:29:56,080 --> 00:29:58,320
YouTube and everything flipping 
bikes. 

647
00:29:58,720 --> 00:30:01,240
So he wants to ride, you know? 
So he's at the pump jacks, 

648
00:30:01,280 --> 00:30:02,480
Disney. 
Park every week. 

649
00:30:02,520 --> 00:30:04,680
He wants to be a slopestyle 
rider on bikes. 

650
00:30:04,720 --> 00:30:08,560
I saw I was a swimmer as an 
early kid and a runner and that 

651
00:30:08,560 --> 00:30:10,640
type of thing. 
But I'd see the Armstrong, I'd 

652
00:30:10,640 --> 00:30:12,240
see the trifle, and that's where
I wanted to go. 

653
00:30:12,240 --> 00:30:14,760
Well, I want to play soccer. 
Well, my, my first goal was 

654
00:30:14,760 --> 00:30:16,720
soccer. 
I was watching, I used to wake 

655
00:30:16,720 --> 00:30:19,880
up early watching Barcelona, 
the, the, the Socceroos play. 

656
00:30:19,880 --> 00:30:21,720
And I was like, oh, how could 
would that be? 

657
00:30:21,760 --> 00:30:23,320
You guys play soccer at the 
Olympics? 

658
00:30:23,360 --> 00:30:25,120
Oh, my mind blowing sort of 
thing. 

659
00:30:25,480 --> 00:30:28,480
But then once I got into high 
school, I was like, well, I want

660
00:30:28,480 --> 00:30:32,160
to sort of verge off and do that
sort of challenge myself sort of

661
00:30:32,160 --> 00:30:33,880
thing. 
And then basically through this 

662
00:30:34,160 --> 00:30:37,640
PE teacher Brett Green was was 
just we started setting goals 

663
00:30:37,760 --> 00:30:40,560
school district and basically 
through the end of high school 

664
00:30:40,560 --> 00:30:44,200
was to make, you know, try and 
win a medal at nationals, but it

665
00:30:44,200 --> 00:30:47,480
was always just about improving 
the time to then qualify for the

666
00:30:47,480 --> 00:30:49,240
next stage. 
Yeah, interesting. 

667
00:30:49,240 --> 00:30:50,120
You never. 
Never. 

668
00:30:50,680 --> 00:30:55,520
Yeah, underestimate with with 
children in sport how much like 

669
00:30:55,840 --> 00:30:58,280
you can make it. 
You don't realise as an adult 

670
00:30:58,280 --> 00:31:00,480
how much you can make a 
difference, but just say like 

671
00:31:00,760 --> 00:31:03,400
one sentence of a kid with 
encouragement can make, you 

672
00:31:03,400 --> 00:31:05,800
know, send them off in a whole 
different trajectory. 

673
00:31:06,120 --> 00:31:08,600
But it's funny, it's funny we're
having this conversation today 

674
00:31:08,600 --> 00:31:11,280
because on the weekend my 
daughter literally won the 

675
00:31:11,280 --> 00:31:14,360
player of the match for under 
Nines Billy Bulldogs team. 

676
00:31:14,360 --> 00:31:18,360
Yeah. 
And yeah, it's the it's the that

677
00:31:18,520 --> 00:31:23,040
feeling that, well, that vision 
of the kid who's excited about 

678
00:31:23,040 --> 00:31:26,560
playing sport is something 
that's it's so precious. 

679
00:31:26,560 --> 00:31:28,240
And it's you just really do as a
parent. 

680
00:31:28,240 --> 00:31:30,000
And, you know, part of your 
responsibility becomes to 

681
00:31:30,000 --> 00:31:33,600
nurture, to make sure that it it
that that fire stays lit in them

682
00:31:33,600 --> 00:31:38,640
as they go through this age. 
The would you want to get into 

683
00:31:38,640 --> 00:31:41,000
the shoe chat now is this. 
Yeah, let's go under the Gold 

684
00:31:41,000 --> 00:31:42,760
Coast. 
OK, let's let's make sure we we 

685
00:31:42,760 --> 00:31:45,920
cover the course probably yeah, 
that's like not the main reason 

686
00:31:45,920 --> 00:31:48,880
we want to we can chat for hours
on everything around this, but 

687
00:31:49,280 --> 00:31:51,920
obviously your Commonwealth 
Games gold medal on the Gold 

688
00:31:51,920 --> 00:31:54,640
Coast was was iconic across the 
same course. 

689
00:31:55,160 --> 00:31:58,640
We want most of the listeners 
running Gold Coast who'll be 

690
00:31:58,640 --> 00:32:01,000
listening this What? 
How would you? 

691
00:32:01,000 --> 00:32:04,480
Approach Let's go Mike Shelley's
CHEAT SHEET for the Gold Coast 

692
00:32:04,480 --> 00:32:08,040
Marathon course. 
So a little bit of a caveat 

693
00:32:08,040 --> 00:32:10,440
there was we were in reverse, 
so. 

694
00:32:10,800 --> 00:32:14,560
No, Courtney, we didn't do our 
research. 

695
00:32:14,560 --> 00:32:17,800
So we did we did the the top 
first and then back. 

696
00:32:18,520 --> 00:32:22,920
So in essence, it's probably a 
better thing doing it the S 1st 

697
00:32:22,920 --> 00:32:24,440
in a way. 
So then you can get over that 

698
00:32:24,440 --> 00:32:28,080
hill out the front of Australia 
Fair once you get over that one.

699
00:32:28,080 --> 00:32:29,800
Yeah, it's it's a tough one. 
Yeah. 

700
00:32:30,520 --> 00:32:33,680
So if you're doing it at 30 K, 
it's a lot easier than at 40. 

701
00:32:33,920 --> 00:32:37,720
OK, that's for sure. 
But it's, I think you just got, 

702
00:32:37,720 --> 00:32:41,520
as I was sort of saying, enjoy 
the city as well like that you 

703
00:32:41,520 --> 00:32:44,120
don't usually get to see at that
time of the day. 

704
00:32:45,160 --> 00:32:50,200
It's streets are cut off for 
cyclists and bikes and cars and 

705
00:32:50,200 --> 00:32:53,000
everything. 
So just enjoy sort of running 

706
00:32:53,000 --> 00:32:55,800
through iconic parts of the Gold
Coast such as like running 

707
00:32:55,800 --> 00:33:01,200
through Kabul Ave and down 
towards like Miami sort of area.

708
00:33:01,200 --> 00:33:03,680
Like you don't get to down Kabul
Ave and that sort of thing 

709
00:33:03,680 --> 00:33:05,400
without anyone there. 
It's just runners. 

710
00:33:05,400 --> 00:33:08,600
It's a, it's a very enjoyable 
sort of time. 

711
00:33:08,600 --> 00:33:13,040
There's a little bit of a couple
of little speed bumps down, down

712
00:33:13,160 --> 00:33:15,360
hedges there. 
But but yeah, like that's, 

713
00:33:15,520 --> 00:33:18,680
that's probably the the little, 
little parts that those little 

714
00:33:18,680 --> 00:33:22,800
speed bumps you just got to try 
and like try not to get them get

715
00:33:22,800 --> 00:33:25,040
to you in that regard, because 
sometimes they can be a bit 

716
00:33:25,040 --> 00:33:27,880
unstable and up and down surface
in that real. 

717
00:33:28,120 --> 00:33:29,320
How would you break up the 
course? 

718
00:33:29,320 --> 00:33:32,800
So you're going to run you're 
you're running in a 2 1/2 weeks 

719
00:33:32,800 --> 00:33:33,520
time. 
Yep. 

720
00:33:33,880 --> 00:33:35,280
And you're sitting there at the 
start line. 

721
00:33:35,280 --> 00:33:38,600
Yes, you spend the 1st 32 K like
a tourist. 

722
00:33:38,600 --> 00:33:41,160
But how do you break up the 
course on the Gold Coast? 

723
00:33:41,160 --> 00:33:44,360
Do you like have I want to get 
to that section at a certain 

724
00:33:44,360 --> 00:33:48,520
time or like I'll think about it
to that section like do you do 

725
00:33:48,520 --> 00:33:50,480
you break it up like that or not
so much? 

726
00:33:50,480 --> 00:33:54,160
Not so much I was because it was
sort of different in sort of 

727
00:33:54,160 --> 00:33:55,280
environment. 
Is that COM games? 

728
00:33:55,280 --> 00:33:57,160
There's more about? 
There's a bit more of a racing 

729
00:33:57,160 --> 00:33:59,160
sort of tactic sort of style 
thing. 

730
00:33:59,720 --> 00:34:02,080
So once again, I didn't wear a 
watch. 

731
00:34:02,080 --> 00:34:04,280
So it was all about just seeing 
how I was feeling. 

732
00:34:04,440 --> 00:34:07,240
You know, if there's any moves, 
if you know, I felt like would 

733
00:34:07,240 --> 00:34:09,040
cover them, absolutely go with 
it. 

734
00:34:09,040 --> 00:34:11,880
If you felt like it was a bit 
too hot, just, you know, slowed 

735
00:34:11,880 --> 00:34:15,040
down a little bit. 
But finding with the guys that 

736
00:34:15,040 --> 00:34:17,920
we and ladies and gentlemen 
that'll be running the marathon 

737
00:34:18,239 --> 00:34:20,840
pick, try and find your 
pacemaker and sort of start with

738
00:34:20,840 --> 00:34:22,639
and that's probably the the 
number one. 

739
00:34:22,639 --> 00:34:25,320
Find the pace that you're 
setting out to achieve and your 

740
00:34:25,320 --> 00:34:29,239
goal that you'd sort of train 
has sort of led you to try and 

741
00:34:29,239 --> 00:34:32,400
stick with them and just try and
enjoy, have a chat to people 

742
00:34:32,400 --> 00:34:35,560
around you because that's going 
to be the, the, the guide as to 

743
00:34:35,560 --> 00:34:39,040
how hard you're actually 
progressing in, in that first 

744
00:34:39,040 --> 00:34:41,520
part of the race. 
So it's definitely about finding

745
00:34:41,520 --> 00:34:44,920
that pace that you want to run 
the the pacemaker and then 

746
00:34:44,920 --> 00:34:48,199
trying to talk to the people in 
and around you to just to make 

747
00:34:48,199 --> 00:34:49,920
sure you're comfortable, relaxed
for that. 

748
00:34:49,920 --> 00:34:52,800
Especially that first half. 
I mean, that's, you know, if 

749
00:34:53,000 --> 00:34:55,960
you're all together around that 
sort of time around that 30K 

750
00:34:55,960 --> 00:34:58,840
mark, you can all start then 
pushing and motivating 

751
00:34:58,840 --> 00:35:02,320
yourselves and each other to get
to that finish line when you're 

752
00:35:02,320 --> 00:35:04,600
sort of starting to have a 
little bit of a tough time in 

753
00:35:04,600 --> 00:35:06,960
that regard. 
And if you can't have a 

754
00:35:06,960 --> 00:35:09,040
conversation, you're finding it 
too difficult to talk, maybe. 

755
00:35:09,160 --> 00:35:11,880
You'll probably slow down, 
maybe, yeah, maybe sort of drop 

756
00:35:11,880 --> 00:35:15,680
back a little bit to maybe the 
next group to especially in the 

757
00:35:15,840 --> 00:35:19,160
probably the most important part
is that first 10K that it's not 

758
00:35:19,200 --> 00:35:23,000
too hard because that's when you
will, you'll feel fantastic. 

759
00:35:23,160 --> 00:35:24,880
Trust me. 
Everyone feels fantastic and 

760
00:35:24,880 --> 00:35:28,880
that first it's up to 10K and 
then whether it's gone a little 

761
00:35:28,880 --> 00:35:31,320
bit hard like you will start 
feeling a little bit sooner. 

762
00:35:32,640 --> 00:35:37,480
The as we talk today, the cans 
Iron Man just happened over the 

763
00:35:37,480 --> 00:35:42,520
weekend just gone and re Rhianna
Cran, friend of the podcast who 

764
00:35:42,520 --> 00:35:44,480
who loves sending us her Strava 
bike sessions. 

765
00:35:44,680 --> 00:35:46,760
She's completed the Iron Man so 
share that to re and to 

766
00:35:46,760 --> 00:35:49,320
everybody else from who listens 
to the pod is down the Iron Man.

767
00:35:49,320 --> 00:35:52,720
But interestingly with the 
marathon section of the Iron Man

768
00:35:52,720 --> 00:35:55,480
race, it's obviously a lap 
course. 

769
00:35:55,480 --> 00:35:56,880
It's a yeah. 
They do a few laps. 

770
00:35:57,040 --> 00:35:59,760
They do, I think they do like 5 
laps or something to make up the

771
00:35:59,760 --> 00:36:02,320
marathon distance. 
And I noticed on re socialist 

772
00:36:02,320 --> 00:36:06,960
she posted that she broke up the
run into a lap for her mum, a 

773
00:36:06,960 --> 00:36:09,960
lap for her dad, a lap for her 
husband Will, a lap for their 

774
00:36:09,960 --> 00:36:12,280
son dash and then I think a lap 
for herself as well. 

775
00:36:12,280 --> 00:36:15,880
She broke it up into who she was
running each lap of the course 

776
00:36:15,880 --> 00:36:17,600
for. 
So you talk about while you were

777
00:36:17,600 --> 00:36:21,600
in more of a racing mindset, the
ability to potentially break up 

778
00:36:21,600 --> 00:36:24,320
that course into sections for 
people. 

779
00:36:24,320 --> 00:36:26,240
Potentially. 
Well, Benita keeps talking about

780
00:36:26,240 --> 00:36:29,120
that, right? 
In her weekly one, she talks 

781
00:36:29,120 --> 00:36:31,280
about her amateur athletes as 
she trains. 

782
00:36:31,280 --> 00:36:33,800
She has a lot about think about,
you know, who you're doing it 

783
00:36:33,800 --> 00:36:37,520
for or who's driving you to do 
that as well. 

784
00:36:37,520 --> 00:36:40,560
I love the fact that I think 
it's a great reminder everyone, 

785
00:36:40,560 --> 00:36:43,040
including myself, don't be a 
slave to the watch. 

786
00:36:43,600 --> 00:36:47,040
You have to you, you know, the 
watch is a great tool, your GPS,

787
00:36:47,040 --> 00:36:49,520
your pacing and everything else.
But in the end, you've got to 

788
00:36:49,520 --> 00:36:53,000
listen to your body. 
You know, you marathons long 

789
00:36:53,000 --> 00:36:55,320
enough run that you can go 
through your ups and downs, you 

790
00:36:55,320 --> 00:36:56,720
can come through, you know, get 
better. 

791
00:36:56,720 --> 00:37:00,760
But if you are just a slave to 
like thinking that's my time, 

792
00:37:00,760 --> 00:37:03,880
that's my pace, it's on my GPS 
and then things start going 

793
00:37:03,880 --> 00:37:07,880
wrong, you've got to be able to 
dictate your own feelings in 

794
00:37:07,880 --> 00:37:10,080
your own pace as well. 
And that's what I mean Mikes got

795
00:37:10,120 --> 00:37:12,040
gone to the extreme and not 
using a watch but. 

796
00:37:12,720 --> 00:37:16,240
The other thing probably though,
is you could use your like just 

797
00:37:16,240 --> 00:37:19,640
put your heart rate because most
of the watches will have a heart

798
00:37:19,640 --> 00:37:22,160
rate and just run to your heart 
rate to make sure that you're 

799
00:37:22,200 --> 00:37:26,120
not pushing too hard like it may
be feeling like that may give 

800
00:37:26,120 --> 00:37:29,600
you just a little bit of a guide
as to, OK, I'm working a little 

801
00:37:29,600 --> 00:37:32,560
bit too hard for where I should 
be at this point in the race. 

802
00:37:32,560 --> 00:37:34,080
And just having that on your 
screen. 

803
00:37:34,200 --> 00:37:37,600
If you wanted to just monitor 
that as you know, as you effort,

804
00:37:37,680 --> 00:37:39,800
just make sure you have your 
heart rate so you're not then 

805
00:37:39,800 --> 00:37:42,560
overcooking yourself. 
Now I know when you run a 

806
00:37:42,560 --> 00:37:47,120
marathon, there's a bit less 
traffic than most of our In the 

807
00:37:47,120 --> 00:37:52,120
Beginning podcast family will 
experience on race day aid 

808
00:37:52,120 --> 00:37:55,360
stations and turns. 
Can you talk a bit about how to 

809
00:37:55,360 --> 00:37:57,680
navigate them? 
Difficult, Very difficult. 

810
00:37:59,120 --> 00:38:02,840
The I definitely tried to get my
sort of fluids and everything 

811
00:38:02,840 --> 00:38:07,120
earlier, but that was my sort of
thing because it's a lot harder 

812
00:38:07,120 --> 00:38:08,720
to take on that fuel and that 
sort of thing. 

813
00:38:08,720 --> 00:38:11,920
The back end of a race. 
That was one thing I sort of 

814
00:38:11,920 --> 00:38:14,760
learnt throughout through 
running, especially take my 

815
00:38:14,760 --> 00:38:16,680
gels. 
I'd need to have water because I

816
00:38:16,680 --> 00:38:18,040
used to have a thicker sort of 
gel. 

817
00:38:18,040 --> 00:38:20,000
How early? 
How early would you take your 

818
00:38:20,000 --> 00:38:23,360
first gel in? 
I'd probably probably take it at

819
00:38:23,360 --> 00:38:26,320
sort of 9:50 or the 15 kilometre
mark. 

820
00:38:26,320 --> 00:38:27,680
That's when I'd take my first 
one. 

821
00:38:27,760 --> 00:38:30,480
And one pre race. 
Yeah, I'd always take 11 pre 

822
00:38:30,480 --> 00:38:33,800
race, always take 11 pre just in
case It's just like it. 

823
00:38:33,920 --> 00:38:37,600
You don't get it at that 10 or 
15 K, you've still got something

824
00:38:37,600 --> 00:38:40,120
in you. 
But also I'd use a sport, I'd 

825
00:38:40,120 --> 00:38:43,200
use water to take the gel 
because I'm not diluting 

826
00:38:43,200 --> 00:38:46,160
flavours because then that can 
sort of upset stomach and that 

827
00:38:46,160 --> 00:38:48,800
sort of thing as well. 
But I'd use a different like 

828
00:38:48,960 --> 00:38:53,680
sports drink at 20K and then 
back end would I'd use like flat

829
00:38:53,680 --> 00:38:55,800
coke. 
Yeah, still with flake Coke, 

830
00:38:56,560 --> 00:38:57,680
it's good. 
It's something. 

831
00:38:57,680 --> 00:39:00,120
And what about as silly as this 
sound? 

832
00:39:00,120 --> 00:39:04,600
Because we all know how to turn,
but running around a turn and 

833
00:39:04,920 --> 00:39:07,160
positioning yourself to run 
around a turn. 

834
00:39:07,160 --> 00:39:10,600
Now again, you didn't have as 
many people around you on a 

835
00:39:10,600 --> 00:39:12,920
marathon courses. 
Some of the the runners will 

836
00:39:12,920 --> 00:39:16,040
have come the Gold Coast 
Marathon this year, but did you 

837
00:39:16,040 --> 00:39:18,560
have a tactic to take turns? 
Because the turns, they're 

838
00:39:18,560 --> 00:39:21,280
hairpin turns, essentially. 
I generally probably go swing a 

839
00:39:21,280 --> 00:39:26,560
bit wider and then come in, but 
because if you go too short, 

840
00:39:26,560 --> 00:39:27,960
like you're then basically 
stopping. 

841
00:39:27,960 --> 00:39:30,840
So you you want to try and 
eliminate that sort of slow down

842
00:39:30,840 --> 00:39:33,200
as much as possible to go around
the corner. 

843
00:39:33,920 --> 00:39:36,720
So if you sort of swing wide, 
you can sort of take the pace a 

844
00:39:36,720 --> 00:39:41,000
little bit more, but you then 
swinging out wider probably on 

845
00:39:41,000 --> 00:39:42,480
the. 
So you're sort of keeping your 

846
00:39:42,480 --> 00:39:46,160
pacing, not breaking stride, 
which sometimes that can sort of

847
00:39:46,600 --> 00:39:48,960
you feel a bit tight or you feel
a bit flat coming out of a 

848
00:39:48,960 --> 00:39:51,480
corner because you're actually 
having to accelerate a little 

849
00:39:51,480 --> 00:39:53,360
bit more. 
So you're keeping that race that

850
00:39:53,360 --> 00:39:56,840
little bit higher the whole time
instead of going right back 

851
00:39:56,840 --> 00:39:58,320
down. 
So you're literally trying to 

852
00:39:58,320 --> 00:40:00,800
take a racing line basically, 
Yeah, you're trying to take even

853
00:40:00,800 --> 00:40:03,600
though you're running. 
The other thing I would say for 

854
00:40:03,960 --> 00:40:07,160
for anybody running it on the 
way back up north last year, I 

855
00:40:07,160 --> 00:40:10,760
found that I I almost went over 
my ankle a couple times because 

856
00:40:10,760 --> 00:40:15,280
as you come past, back past 
Cavil, there's those islands in 

857
00:40:15,280 --> 00:40:16,360
the middle. 
Yes. 

858
00:40:16,360 --> 00:40:19,560
And twice I almost went over on 
the ankles because. 

859
00:40:20,360 --> 00:40:23,720
Because I was running with the 
3:20 bus last year and there's 

860
00:40:23,720 --> 00:40:26,480
so many people around, you can't
see them coming until you hit 

861
00:40:26,480 --> 00:40:28,760
them. 
And so I would say to people 

862
00:40:28,760 --> 00:40:31,600
that be mindful, particularly on
the way back up north through 

863
00:40:31,600 --> 00:40:34,840
Cavil there of those islands, 
because once by that stage 

864
00:40:34,840 --> 00:40:37,720
you're what, 25K in or 
something, you're a little bit 

865
00:40:37,720 --> 00:40:40,880
fatigued and you just get a 
little bit lazy with the 

866
00:40:40,880 --> 00:40:42,680
placement of your feet. 
So. 

867
00:40:43,040 --> 00:40:45,320
The other thing with probably 
before we keep on going with 

868
00:40:45,320 --> 00:40:47,320
drink stations, grab one and 
keep going. 

869
00:40:47,320 --> 00:40:50,240
Don't stop. 
That's probably the other one 

870
00:40:50,240 --> 00:40:54,080
that sort of can get a little 
bit of a crush sort of situation

871
00:40:54,080 --> 00:40:56,920
going on, but just try and grab 
a drink and go. 

872
00:40:57,000 --> 00:41:00,000
Move out as soon as you've got 
one if you can in that regard, 

873
00:41:00,000 --> 00:41:01,920
because otherwise there's too 
much crushing. 

874
00:41:01,920 --> 00:41:04,520
Not even just for yourself, but 
for everybody behind you. 

875
00:41:04,600 --> 00:41:07,120
This is a pet peeve of mine. 
The people that get it and go, 

876
00:41:07,160 --> 00:41:08,640
oh great, I've got my drink and 
then they stop. 

877
00:41:10,120 --> 00:41:12,160
This. 
I've always wondered, 

878
00:41:13,280 --> 00:41:16,840
particularly when you're running
at your pace, the camber on the 

879
00:41:16,840 --> 00:41:20,040
road seems like a little thing, 
but do you try and avoid it? 

880
00:41:20,040 --> 00:41:23,080
Like do you try and find the 
flex or do you if you know if 

881
00:41:23,080 --> 00:41:25,400
you had to run the camber for 
the length of the marathon is 

882
00:41:25,400 --> 00:41:29,320
not not a big issue? 
I don't really think about it to

883
00:41:29,320 --> 00:41:31,080
be honest. 
I usually just follow the blue 

884
00:41:31,080 --> 00:41:35,680
line quickest way home. 
That's the way I look at it. 

885
00:41:35,680 --> 00:41:37,680
It's like quickest way get on 
that blue line. 

886
00:41:37,800 --> 00:41:40,920
Obviously after, especially 
after the the paces, if there 

887
00:41:40,920 --> 00:41:44,960
was any into a race do pull out.
It's like just down that blue 

888
00:41:44,960 --> 00:41:46,360
line. 
It's quickest way home. 

889
00:41:46,600 --> 00:41:49,080
So for those that don't know the
Gold Coast Marathon, it might be

890
00:41:49,080 --> 00:41:51,840
their first marathon. 
There is an actual line that 

891
00:41:51,840 --> 00:41:55,640
represents the defined marathon 
distance. 

892
00:41:55,640 --> 00:41:57,320
Yes, Yep. 
So it's yeah, just follow the 

893
00:41:57,320 --> 00:41:59,600
blue line and that'll get you 
home safe and sound. 

894
00:42:00,120 --> 00:42:01,800
That's cool. 
And apex the corners. 

895
00:42:01,800 --> 00:42:03,240
And ape and race line the 
corners. 

896
00:42:03,600 --> 00:42:09,880
Yep, you've talked about the the
sightseeing and then that back 

897
00:42:09,880 --> 00:42:11,800
end section is where it starts 
to. 

898
00:42:12,360 --> 00:42:13,600
That's when the race begins for 
you. 

899
00:42:14,880 --> 00:42:18,840
Aside from everything that 
you've advised people to do 

900
00:42:18,840 --> 00:42:23,200
before that point, have you got 
any tricks of the trade for 

901
00:42:23,200 --> 00:42:29,760
those last 6 case? 
To go I'd probably more well, as

902
00:42:29,760 --> 00:42:32,760
you go along mindset of just 
think, go to it like get a song 

903
00:42:32,760 --> 00:42:35,320
into your head that you like. 
Hopefully it's not a one that 

904
00:42:35,320 --> 00:42:37,240
you don't like. 
Just just think of a song. 

905
00:42:37,440 --> 00:42:39,160
Sometimes can break up that 
kilometre. 

906
00:42:39,360 --> 00:42:41,520
OK, like you can just start 
singing in your head. 

907
00:42:41,520 --> 00:42:42,960
Before you know it, there's a 
kilometre done. 

908
00:42:43,000 --> 00:42:45,640
Yeah, like, oh, hello. 
Just one, one kilometre less. 

909
00:42:45,640 --> 00:42:47,880
And then you think of another 
song and then just start because

910
00:42:47,880 --> 00:42:51,040
sometimes if you have a like a 
really good song in your head, 

911
00:42:51,040 --> 00:42:55,240
it can just give you that little
bit of a spur on to get to the 

912
00:42:55,240 --> 00:42:58,200
finish line or think of a 
training session that you've 

913
00:42:58,200 --> 00:43:01,640
done thinking, oh, I've just got
one of those reps to go or those

914
00:43:01,640 --> 00:43:04,080
sort of things that they're 
things that I did use, 

915
00:43:04,080 --> 00:43:07,120
especially because I used to 
train a lot in the Kumba Nature 

916
00:43:07,120 --> 00:43:09,800
Reserve. 
I think if I had like AK to go 

917
00:43:09,800 --> 00:43:11,800
or something like that, I'd be 
like, oh, just one more 

918
00:43:11,800 --> 00:43:13,400
straight, one more straight to 
go. 

919
00:43:13,600 --> 00:43:15,840
And that's what I just think. 
And just thought it's easy just 

920
00:43:15,840 --> 00:43:19,200
just to try and calm the stress 
that's sort of that's going on 

921
00:43:19,200 --> 00:43:21,680
ahead and the burning sensation 
that you're having. 

922
00:43:22,000 --> 00:43:25,000
Just keep going, keep going. 
You've only got 1 car to go and 

923
00:43:25,000 --> 00:43:26,640
you just break it down a lot. 
It's not that far to go. 

924
00:43:26,800 --> 00:43:29,200
You just just change your. 
What was the song? 

925
00:43:31,000 --> 00:43:32,560
What's the song you used to 
rattle through? 

926
00:43:33,160 --> 00:43:36,960
I, I can't remember to be 
honest. 

927
00:43:36,960 --> 00:43:40,680
I just whatever was on was on 
the radio probably last I heard.

928
00:43:40,680 --> 00:43:42,880
Or something like that. 
Just bring it back into your 

929
00:43:42,880 --> 00:43:44,960
brain in those. 
Yeah, tough sections just bring 

930
00:43:44,960 --> 00:43:47,960
something on that's that takes 
you to a happy place is probably

931
00:43:47,960 --> 00:43:49,920
the best way to describe. 
I want to go back and watch the 

932
00:43:49,920 --> 00:43:52,880
Commonwealth Games marathons now
to see if we can see Mike's 

933
00:43:52,880 --> 00:43:57,360
mouthing because I'm back in 
black. 

934
00:43:57,400 --> 00:43:59,800
Yeah. 
Did you have anything like that 

935
00:43:59,800 --> 00:44:02,240
that you would use as a mental 
distraction when the the legs 

936
00:44:02,640 --> 00:44:05,160
started burning? 
I can't remember songs. 

937
00:44:05,160 --> 00:44:07,400
No, I mean I used to count. 
That was my thing. 

938
00:44:07,400 --> 00:44:11,560
I used to count steps said that 
before just 110 steps on one 

939
00:44:11,560 --> 00:44:13,360
leg, 10 steps on the next 10 
steps. 

940
00:44:13,640 --> 00:44:16,760
I just think that way. 
But most of the time I was just 

941
00:44:17,520 --> 00:44:22,600
in the race like my, my mind 
process would be stuck on OK, if

942
00:44:22,600 --> 00:44:25,320
I'm not counting or, you know, 
what do I need to do to get to 

943
00:44:25,320 --> 00:44:28,040
that person or what do I need to
stay away from that person or 

944
00:44:28,080 --> 00:44:30,080
you know, that. 
And then cadence was another big

945
00:44:30,080 --> 00:44:31,840
one. 
I'd always concentrate on like 

946
00:44:32,520 --> 00:44:36,320
more your form and you know, how
keep my cadence up, keep my 

947
00:44:36,320 --> 00:44:38,240
cadence up so I'm not getting 
too bogged down. 

948
00:44:38,240 --> 00:44:40,760
That was a big one. 
And I think in marathoning, you 

949
00:44:40,760 --> 00:44:42,800
know, it's the same as probably 
the back end of marathons. 

950
00:44:42,800 --> 00:44:46,320
It's, it's a good one to think 
about because you know, as you 

951
00:44:46,320 --> 00:44:50,040
start to like lose your cadence,
you start to get heavy, you 

952
00:44:50,040 --> 00:44:52,680
start to like, you know, your 
hips start, you start to fall. 

953
00:44:52,680 --> 00:44:55,520
But everyone's got a different 
cue and we've talked about them 

954
00:44:55,520 --> 00:44:56,880
a lot. 
Did you have any cue like 

955
00:44:56,880 --> 00:44:59,160
actual? 
Start over striding like you 

956
00:44:59,280 --> 00:45:02,680
start pushing too hard. 
Bring it back like it's what one

957
00:45:02,680 --> 00:45:04,560
second did. 
You have any running queues like

958
00:45:04,560 --> 00:45:06,360
that you'd actually think about 
when you're running. 

959
00:45:06,360 --> 00:45:09,280
I mean you are those at times 
you'd actually say when we're 

960
00:45:09,280 --> 00:45:12,080
running hills in the ring would 
be going up the hill and you'd 

961
00:45:12,080 --> 00:45:14,760
say run the same cadence like 
keep the same. 

962
00:45:15,080 --> 00:45:17,760
Yeah, well, I'd probably, if 
anything run up the hill, I'd 

963
00:45:17,800 --> 00:45:19,480
cut my stride. 
Cut your stride. 

964
00:45:19,480 --> 00:45:21,920
Yeah, Which is the opposite to 
what most people would do, 

965
00:45:21,920 --> 00:45:24,360
because you'd try and drive and 
even go harder. 

966
00:45:24,440 --> 00:45:27,680
So I'd cut it so I'm not getting
as much lactic bill because my 

967
00:45:27,680 --> 00:45:30,400
legs aren't going. 
I probably not putting as much 

968
00:45:30,400 --> 00:45:31,080
pressure. 
I don't know. 

969
00:45:31,080 --> 00:45:33,640
For me it just worked well. 
It just, if I started putting 

970
00:45:33,640 --> 00:45:36,040
too much force through it, it 
just felt as I was getting 

971
00:45:36,040 --> 00:45:38,720
heavier and heavier, but I just 
cut my stride back that little 

972
00:45:38,720 --> 00:45:40,640
bit more. 
Yeah, those are the things I 

973
00:45:40,640 --> 00:45:43,600
remember, like a lot of bills. 
Yeah, that was probably the main

974
00:45:43,600 --> 00:45:47,080
one that I used to just cut the 
stride back and get up there. 

975
00:45:47,080 --> 00:45:50,320
It felt it felt easier at the 
time, but who knows if it was 

976
00:45:50,600 --> 00:45:52,280
beneficial or not, but it just 
worked well for. 

977
00:45:52,280 --> 00:45:54,760
Me, no, I think it worked 
because I used to like follow 

978
00:45:54,760 --> 00:45:57,800
your lead and do the same thing 
and like I'll often work other 

979
00:45:57,800 --> 00:45:59,920
weeks when we're talking 
generally you'll hear me talk 

980
00:45:59,920 --> 00:46:02,360
about, you know, not so much 
advice, but give what worked for

981
00:46:02,360 --> 00:46:04,760
me over time. 
And a lot of that is being 

982
00:46:04,760 --> 00:46:07,080
driven by just, I mean, 
nothing's new, right? 

983
00:46:07,080 --> 00:46:09,880
You just, I'm just taking 
information off different people

984
00:46:09,880 --> 00:46:13,280
over my career. 
And a lot of the more pure 

985
00:46:13,280 --> 00:46:16,080
running stuff does come from 
just, you know, spending a lot 

986
00:46:16,080 --> 00:46:18,920
of time running behind Mike and 
watching and going like, why is 

987
00:46:18,920 --> 00:46:22,200
he so efficient? 
You know, that's what I always 

988
00:46:22,200 --> 00:46:24,160
would be like. 
How does he, how is he keeping 

989
00:46:24,160 --> 00:46:26,560
that pace still? 
I've been able to run, you know,

990
00:46:26,600 --> 00:46:30,280
3 or 4K with him. 
Why am I now dropping off as I 

991
00:46:30,280 --> 00:46:34,120
was always in my head trying to 
work out the you know what, why,

992
00:46:34,120 --> 00:46:35,840
why can't I keep my cadence like
that? 

993
00:46:35,840 --> 00:46:37,760
So what am I doing differently 
at this time? 

994
00:46:37,760 --> 00:46:40,240
And that was, you know, whether 
it was, you know, in the end I 

995
00:46:40,240 --> 00:46:42,840
just wasn't as good a runner. 
That's what it come down to. 

996
00:46:42,840 --> 00:46:47,520
But I learnt a lot about how 
then do I improve by watching, 

997
00:46:47,800 --> 00:46:51,280
you know, one of our best, well 
at the time, our best marathoner

998
00:46:51,280 --> 00:46:54,120
in the country, how he'd operate
during those sessions. 

999
00:46:55,000 --> 00:46:56,480
He's always trying to figure 
things out. 

1000
00:46:56,480 --> 00:46:59,240
He always needs to be a solution
for Courtney's brain. 

1001
00:46:59,440 --> 00:47:01,240
To be a piece, you gotta try and
find the. 

1002
00:47:01,320 --> 00:47:02,960
Solution. 
Yeah, yeah, interestingly, as 

1003
00:47:02,960 --> 00:47:06,600
you guys were talking about, and
again, Olympians, both of your 

1004
00:47:06,600 --> 00:47:07,920
Commonwealth Games gold 
medallist. 

1005
00:47:08,880 --> 00:47:12,040
My brain when I'm breaking up a 
run, like I did it on the 

1006
00:47:12,040 --> 00:47:15,720
weekend, I knew I had 800 metre 
and I break it down into laps of

1007
00:47:15,720 --> 00:47:17,840
an athletic track. 
I can't help but break things up

1008
00:47:17,840 --> 00:47:20,800
into 400 metre blocks because 
I'm like, well that's one lap of

1009
00:47:20,800 --> 00:47:24,760
the athletic track, one lap of 
the athletic track or it's or on

1010
00:47:24,760 --> 00:47:27,120
a, if I'm going out for a longer
one, it's oh cool, I've got a 

1011
00:47:27,120 --> 00:47:29,760
park run left. 
Yeah, Park, Park Run's the right

1012
00:47:29,760 --> 00:47:31,320
man. 
Athletic track that does your 

1013
00:47:31,320 --> 00:47:34,760
head in, always. 
Like I've tried, I've tried, but

1014
00:47:34,760 --> 00:47:37,840
like even, you know, oh 
sweetheart, OK, I've got 10 

1015
00:47:37,840 --> 00:47:40,440
athletic tracks left to to go 
like 10 laps if I've got 4 KS 

1016
00:47:40,440 --> 00:47:41,760
left to go. 
It's just how my brain worked. 

1017
00:47:41,760 --> 00:47:44,480
I'd use light posts like in a in
a marathon or something like 

1018
00:47:44,480 --> 00:47:48,000
that, I'd use like light posts 
or like that would be that's. 

1019
00:47:48,000 --> 00:47:49,800
A good one. 
Like if you could, because 

1020
00:47:49,800 --> 00:47:51,720
generally you can see something 
as a little goal or. 

1021
00:47:51,720 --> 00:47:53,680
Like get to the next one. 
Yeah, just get to the next one. 

1022
00:47:53,680 --> 00:47:54,480
Just. 
Get to the next one. 

1023
00:47:54,480 --> 00:47:55,960
That's the other one that you 
could look at. 

1024
00:47:55,960 --> 00:47:58,160
That I'm thinking about the 
course specifically now. 

1025
00:47:58,160 --> 00:48:01,600
That'll be a good one running 
both north and well, backup 

1026
00:48:01,640 --> 00:48:07,080
north after the turn around. 
There'll be the along the 

1027
00:48:07,440 --> 00:48:10,240
beachfront there and as you get 
past Australia Fair you'll be 

1028
00:48:10,240 --> 00:48:12,480
able to map yourself against 
traffic lights as well. 

1029
00:48:12,480 --> 00:48:15,200
Would be a good one too. 
I'm just thinking if you run a 

1030
00:48:15,200 --> 00:48:18,000
wrong Jefferson there'll be 
probably the intersections. 

1031
00:48:18,000 --> 00:48:19,680
Is the other one the cross 
streets? 

1032
00:48:20,640 --> 00:48:22,400
I mean, probably not a bad one 
to measure gold. 

1033
00:48:22,400 --> 00:48:25,640
I mean, Gold Coast is a great 
course as far as landmarks go, 

1034
00:48:25,640 --> 00:48:28,400
cause and especially out and 
back, you can really pick out 

1035
00:48:28,400 --> 00:48:30,080
your landmarks. 
We've got high rises bloody 

1036
00:48:30,080 --> 00:48:31,840
everywhere and yeah. 
That's a good one. 

1037
00:48:31,880 --> 00:48:33,960
High rise is always easy and 
yeah. 

1038
00:48:34,160 --> 00:48:36,320
Food destinations, so we've 
hubs. 

1039
00:48:36,520 --> 00:48:39,040
It's good for the cops. 
There we go. 

1040
00:48:39,040 --> 00:48:40,920
Yeah, so. 
You're thinking where? 

1041
00:48:41,040 --> 00:48:43,240
Where am I going after? 
This exactly right. 

1042
00:48:43,240 --> 00:48:47,320
That's yellow. 
It's the reward for your effort.

1043
00:48:47,480 --> 00:48:50,560
That's that's the other thing. 
Your best like thing is reward 

1044
00:48:50,560 --> 00:48:53,760
for effort in that regard. 
So OK, I'll, you know, I'll have

1045
00:48:53,760 --> 00:48:54,440
chocolate. 
I used to. 

1046
00:48:54,760 --> 00:48:57,520
I remember after every long run 
that we did in summer, we'd go, 

1047
00:48:57,520 --> 00:48:59,160
oh, I'm going to get a jumbo 
frozen Coke. 

1048
00:48:59,160 --> 00:49:01,760
Wherever it was like either 
Macca's or Hungry Jack's, we'd 

1049
00:49:01,760 --> 00:49:04,440
have a jumbo frozen Coke. 
It was just, it was a little 

1050
00:49:04,440 --> 00:49:06,960
reward for the long hard effort 
that we did in a long in a 

1051
00:49:07,160 --> 00:49:08,520
Narang forest because that was 
hot. 

1052
00:49:08,920 --> 00:49:10,480
Yeah. 
Just like, yeah, I'm going. 

1053
00:49:10,480 --> 00:49:13,040
To get like slurpy. 
Yeah, today's going to be a. 

1054
00:49:13,040 --> 00:49:14,960
It's going to be Jumbo or no, it
wasn't too. 

1055
00:49:15,120 --> 00:49:17,320
It's just a large. 
But generally, if it was really 

1056
00:49:17,320 --> 00:49:21,040
hot, yeah, it's a jumbo 
simplicity again. 

1057
00:49:21,360 --> 00:49:23,200
All of the. 
Rewards. 

1058
00:49:23,280 --> 00:49:24,800
Reward yourself for a hard 
effort. 

1059
00:49:24,880 --> 00:49:27,560
Yeah, that's how that's how I 
rewarded my daughter on the 

1060
00:49:27,560 --> 00:49:29,320
weekend after she wants sucker. 
I'm like, great, let's get a 

1061
00:49:29,720 --> 00:49:31,000
Slurpee. 
But the same thing with 

1062
00:49:31,000 --> 00:49:33,080
nutrition, like all the 
nutrition out there in the end 

1063
00:49:33,080 --> 00:49:35,560
keep us just get sugar, Just get
sugar. 

1064
00:49:35,560 --> 00:49:38,160
And I want something cold. 
And the easiest and quickest way

1065
00:49:38,160 --> 00:49:39,520
to get that was through a drive 
through. 

1066
00:49:39,600 --> 00:49:41,480
Yeah. 
Now I know you're desperate to 

1067
00:49:41,480 --> 00:49:45,320
talk about shoes quickly before 
we move on though the course. 

1068
00:49:45,320 --> 00:49:48,400
So we've, you've given us some, 
some nice insights there, some 

1069
00:49:48,400 --> 00:49:51,360
some maybe some little tricks 
that people can implement on 

1070
00:49:51,800 --> 00:49:56,880
race day. 
The finish, finish line 

1071
00:49:56,880 --> 00:49:59,960
thoughts, finish line feels the 
last 100 metres, the, the, the 

1072
00:49:59,960 --> 00:50:02,160
kick talk. 
Can you talk specifically 

1073
00:50:02,160 --> 00:50:04,840
through those last? 
Because one thing I always say 

1074
00:50:04,840 --> 00:50:09,520
to myself, whether it be racing 
halves or 4 or anything, it's 

1075
00:50:09,520 --> 00:50:11,680
like I still, if I still feel 
like there's something there in 

1076
00:50:11,680 --> 00:50:16,520
the legs in at 5 KS to go, I 
force myself to stop. 

1077
00:50:16,520 --> 00:50:21,840
Because I know if I kick at 5 or
I try and see what's left at 5, 

1078
00:50:22,120 --> 00:50:24,400
by the time I've still got 3 to 
go I'll be cooked. 

1079
00:50:25,080 --> 00:50:31,200
So when would you typically try 
and exhaust the tank? 

1080
00:50:32,480 --> 00:50:35,480
Depending on how the day was 
going, that's that's sort of 

1081
00:50:35,600 --> 00:50:38,320
that's the hard one that you 
don't really know until about 38

1082
00:50:38,320 --> 00:50:42,320
K for me, that's where those are
like, well, things are going 

1083
00:50:42,320 --> 00:50:46,080
okay, like don't like eat your 
muscles or mine used to get a 

1084
00:50:46,080 --> 00:50:48,800
bit sore and at that point like 
I'll just see how we go. 

1085
00:50:48,800 --> 00:50:52,040
But it was generally as 
basically the exhilaration of 

1086
00:50:52,040 --> 00:50:54,760
the self satisfaction of 
finishing that was probably in 

1087
00:50:54,760 --> 00:50:56,680
that home straight. 
You think, yes, I've got this. 

1088
00:50:56,680 --> 00:50:57,920
Like you just give yourself 
that. 

1089
00:50:58,160 --> 00:50:59,880
Come on, you're nearly there. 
You've got it. 

1090
00:50:59,880 --> 00:51:01,080
Come on, you've done, you've 
worked. 

1091
00:51:01,080 --> 00:51:05,160
You know what off this like 
enjoy it, you know, experience 

1092
00:51:05,160 --> 00:51:06,920
the crowd because everyone will 
be going off. 

1093
00:51:06,960 --> 00:51:09,760
Yeah. 
And just, you know, just use 

1094
00:51:09,760 --> 00:51:11,240
that all that energy to finish 
strong. 

1095
00:51:11,240 --> 00:51:14,440
Like that's the the big thing, 
especially that last 100. 

1096
00:51:14,440 --> 00:51:17,160
Like when you when you are 
there, it's just like it's 

1097
00:51:17,240 --> 00:51:19,840
that's when you get the the 
little chills and the the 

1098
00:51:19,840 --> 00:51:22,400
satisfaction of achievement of 
finishing a marathon. 

1099
00:51:22,600 --> 00:51:26,320
No matter what time it works, 
you've finished the marathon and

1100
00:51:26,320 --> 00:51:29,200
you deserve, you know, the 
special packet on back for 

1101
00:51:29,200 --> 00:51:31,560
getting through that hard if it 
you know how to put yourself 

1102
00:51:31,680 --> 00:51:32,880
through basically the hurt 
locker. 

1103
00:51:32,960 --> 00:51:35,480
Yeah, no matter what pace you're
running, you know you've 

1104
00:51:35,480 --> 00:51:37,360
finished a marathon and you've 
done a great job. 

1105
00:51:37,520 --> 00:51:39,560
Any carry on at the finish line 
ever from you? 

1106
00:51:39,560 --> 00:51:41,040
Carry on, Ortiz. 
Yeah. 

1107
00:51:41,240 --> 00:51:42,640
Celebration. 
Yeah, I did. 

1108
00:51:42,720 --> 00:51:44,880
I was a. 
We won't go there. 

1109
00:51:44,880 --> 00:51:46,800
Yeah. 
No, we've got to go there now. 

1110
00:51:47,800 --> 00:51:51,200
Con games Glasgow. 
I did the kiss to the no. 

1111
00:51:51,480 --> 00:51:52,280
Did you? 
Yeah, it did. 

1112
00:51:52,280 --> 00:51:53,640
It was there. 
Yeah. 

1113
00:51:53,640 --> 00:51:56,080
Cringy. 
No, pretty cringy. 

1114
00:51:56,240 --> 00:51:59,360
You've just won the con games. 
Yeah, it was a bit cringy, but 

1115
00:51:59,800 --> 00:52:01,960
yeah, that's a little bit of 
carry on, but. 

1116
00:52:02,440 --> 00:52:04,800
That's standing. 
Yeah, it was a bit of yeah, 

1117
00:52:04,800 --> 00:52:05,680
carry on when I got. 
Home. 

1118
00:52:05,680 --> 00:52:06,680
Oh, it's Gold Coast. 
What'd? 

1119
00:52:06,680 --> 00:52:08,240
You do on Gold Coast. 
It's something at Gold Coast, 

1120
00:52:08,240 --> 00:52:09,320
which I'm not going to go 
through three. 

1121
00:52:12,000 --> 00:52:15,360
Weeks, 3 weeks afterwards. 
When they premeditated, you 

1122
00:52:15,360 --> 00:52:16,840
thought you were you thinking 
like a nut. 

1123
00:52:16,840 --> 00:52:18,720
It was on the it's spare at the 
moment, it's spare at the 

1124
00:52:18,720 --> 00:52:19,800
moment. 
Just the emotion. 

1125
00:52:19,800 --> 00:52:23,600
Emotion of yeah, obviously 
having it was a the Gold Coast 

1126
00:52:23,600 --> 00:52:29,720
was special with obviously mum, 
mum and dad, brother, family, 

1127
00:52:29,720 --> 00:52:32,400
extended family. 
My grandma was there, which is 

1128
00:52:32,800 --> 00:52:36,160
super special and schoolmates 
that I'm born and bred Gold 

1129
00:52:36,160 --> 00:52:38,800
Coaster. 
So to have a lot of that there 

1130
00:52:39,200 --> 00:52:41,240
was just made a little bit extra
special. 

1131
00:52:42,160 --> 00:52:44,760
So why didn't you ever run a 
Gold Coast marathon? 

1132
00:52:45,360 --> 00:52:46,640
It's just. 
Timing. 

1133
00:52:47,160 --> 00:52:50,600
Yeah, a little bit of time and 
just from sort of most of the 

1134
00:52:51,000 --> 00:52:53,800
championships were sort of that 
July, August sort of time frame.

1135
00:52:54,640 --> 00:52:57,800
And then I'd run either one at 
the start of the year or yeah, 

1136
00:52:57,800 --> 00:52:59,760
end of the year. 
And it just unfortunately never 

1137
00:52:59,760 --> 00:53:03,880
really fitted into that sort of 
that gap that I sort of would 

1138
00:53:03,960 --> 00:53:06,480
need in that regard from 
obviously I'm a bit old school 

1139
00:53:06,480 --> 00:53:08,440
and just doing the two, but 
there's a lot of people that can

1140
00:53:08,440 --> 00:53:13,080
do more and that just put in 
like yourself into the world a 

1141
00:53:13,080 --> 00:53:14,440
couple of times in a few 
marathons. 

1142
00:53:14,440 --> 00:53:16,840
You just can't. 
Like for me at the time was just

1143
00:53:17,200 --> 00:53:20,280
needing that break recharge good
to go again. 

1144
00:53:20,600 --> 00:53:23,680
It just wasn't unfortunately in 
that time and frame, 

1145
00:53:23,680 --> 00:53:27,040
unfortunately. 
I did a lot of 10K on the coast 

1146
00:53:27,640 --> 00:53:29,240
and a few halves but it just 
wasn't. 

1147
00:53:29,680 --> 00:53:31,480
Didn't get that full marathon 
unfortunately. 

1148
00:53:31,960 --> 00:53:34,920
Mike, as someone who you've been
retired professionally for six 

1149
00:53:34,920 --> 00:53:36,560
years, you're still running your
10 KS in the morning. 

1150
00:53:37,560 --> 00:53:40,720
You're a professional runner for
a couple of decades, 20 years. 

1151
00:53:41,400 --> 00:53:45,880
Yeah, but at most, yeah. 
What, what do you think of the 

1152
00:53:45,880 --> 00:53:49,400
running boom at the moment? 
The fact the the fact that the 

1153
00:53:49,400 --> 00:53:53,040
Gold Coast Marathon sells out 
now and the fact that there's 

1154
00:53:53,040 --> 00:53:55,360
all these other races and that 
Sydney's a major and that the 

1155
00:53:55,560 --> 00:54:00,120
suddenly this marathon, this 
mythical distance is now so 

1156
00:54:00,120 --> 00:54:02,000
accessible. 
It's fantastic. 

1157
00:54:02,000 --> 00:54:04,880
I, I love it. 
Like I remember feeling my mates

1158
00:54:04,880 --> 00:54:07,280
like they sort of stopped the 
sport, but now I'm starting to 

1159
00:54:07,280 --> 00:54:11,080
get back into it and enjoy it. 
And I'm just, I, I love the that

1160
00:54:11,080 --> 00:54:13,720
sort of whole, you know, getting
out, having a run. 

1161
00:54:13,720 --> 00:54:16,320
And it's great to see so many 
people out there having a run. 

1162
00:54:16,320 --> 00:54:18,160
As you obviously said, the boom 
of it. 

1163
00:54:18,160 --> 00:54:21,800
And I think one, obviously COVID
helped that with it was a lot of

1164
00:54:21,800 --> 00:54:24,240
lockdown and people were only 
able to travel, but they could 

1165
00:54:24,240 --> 00:54:26,320
go out and go for a run, get 
that fresh air. 

1166
00:54:26,320 --> 00:54:28,240
I think that's probably what 
started it all. 

1167
00:54:28,240 --> 00:54:31,000
And they've, people have just 
latched onto it and absolutely 

1168
00:54:31,000 --> 00:54:34,880
love it, which is fantastic. 
I can remember sort of 1010 

1169
00:54:34,880 --> 00:54:39,080
years ago when I was still 
running competitively riding or 

1170
00:54:39,080 --> 00:54:41,680
one of my mates was riding, 
would get the run, forest run. 

1171
00:54:41,760 --> 00:54:45,400
You know, as you, as you're, as 
you're running through surface 

1172
00:54:45,400 --> 00:54:49,520
like of, you know, of the local 
people have had a few too many 

1173
00:54:49,520 --> 00:54:51,520
or the tourists have had a few 
too many and they're still out 

1174
00:54:51,520 --> 00:54:53,520
partying. 
And, you know, we're, we're just

1175
00:54:53,520 --> 00:54:55,800
starting out for our Sunday 
morning long run. 

1176
00:54:56,600 --> 00:54:58,680
But now you don't see that as 
much. 

1177
00:54:58,680 --> 00:55:01,400
There's a lot more people out 
there being active, having a 

1178
00:55:01,400 --> 00:55:05,120
walk or having a run at the same
time that I was doing Yeah, back

1179
00:55:05,120 --> 00:55:06,560
then. 
So it's, it's great to see 

1180
00:55:06,560 --> 00:55:09,480
obviously a change of lifestyle 
within Australia, which is 

1181
00:55:09,480 --> 00:55:11,920
fantastic and even around the 
world that there's more people 

1182
00:55:11,920 --> 00:55:15,240
out there experiencing it get 
being healthier and just doing 

1183
00:55:15,240 --> 00:55:18,120
it for for themselves and just 
being active that they can 

1184
00:55:18,160 --> 00:55:20,120
achieve something that they want
to achieve. 

1185
00:55:20,280 --> 00:55:22,480
Yeah, it's cool. 
It's awesome, It's awesome. 

1186
00:55:22,640 --> 00:55:24,080
Go into shoes. 
Courtney, I'll get in there. 

1187
00:55:24,120 --> 00:55:26,200
Now we talked about earlier on 
when we're talking about all 

1188
00:55:26,200 --> 00:55:29,600
Mike's PBS and everything was 
all done pre Super Shoes. 

1189
00:55:29,680 --> 00:55:33,480
But you're in the unique 
position I suppose that now you 

1190
00:55:33,480 --> 00:55:36,120
get to see all everyday you're 
around shoes and you get to see 

1191
00:55:36,120 --> 00:55:38,080
all the different brands, all 
the different types. 

1192
00:55:38,080 --> 00:55:40,040
So you'll have a really good 
thing because there's a lot of 

1193
00:55:40,040 --> 00:55:42,680
runners who'll be doing their 
first marathon this time this 

1194
00:55:42,720 --> 00:55:46,960
year who have never been in a 
world where Alpha flies or you 

1195
00:55:46,960 --> 00:55:49,960
know, whatever carbon plate shoe
has never existed. 

1196
00:55:50,080 --> 00:55:52,440
I mean they were all that that 
they will do their first 

1197
00:55:52,440 --> 00:55:55,160
marathon in that shoe. 
How much do you think it makes? 

1198
00:55:55,160 --> 00:55:59,680
It has made a difference #1 and 
#2 like thinking about shoes you

1199
00:55:59,680 --> 00:56:03,400
were talking earlier on with 
training and how it affects your

1200
00:56:03,400 --> 00:56:05,680
feet and what's your thoughts on
it. 

1201
00:56:06,600 --> 00:56:09,520
I think obviously there's always
going to be innovation whenever 

1202
00:56:09,520 --> 00:56:11,920
there's there's something, 
there's always going to be like 

1203
00:56:11,920 --> 00:56:15,120
in terms of UCC, for example, in
this is probably a different 

1204
00:56:15,120 --> 00:56:17,280
sort of atmosphere. 
But like in computers, like they

1205
00:56:17,280 --> 00:56:20,640
went from like a, you know, 
Atari 2000 and now you got these

1206
00:56:20,640 --> 00:56:23,440
things that are just in your 
hand that have just got better 

1207
00:56:23,440 --> 00:56:24,600
graphics. 
So there's always going to be 

1208
00:56:24,600 --> 00:56:28,840
evolution of things and that 
sort of thing and and phones, 

1209
00:56:28,840 --> 00:56:31,920
they're obviously going to be 
because I went through initial 

1210
00:56:31,920 --> 00:56:33,800
stages very minimalist. 
There was a lot of minimalist 

1211
00:56:33,800 --> 00:56:38,200
shoes around that late 2000s. 
I think that's. 

1212
00:56:38,360 --> 00:56:40,800
Sort of where. 
Where it's sort of Nike Free and

1213
00:56:40,800 --> 00:56:42,480
that's sort of every. 
A lot of the companies were 

1214
00:56:42,480 --> 00:56:46,360
going to that more of a lower 
profile sort of style shoe and a

1215
00:56:46,360 --> 00:56:48,320
lot of the racing shoes were 
very light. 

1216
00:56:49,080 --> 00:56:52,400
Even 212 were still running thin
shoes, Yeah. 

1217
00:56:52,400 --> 00:56:56,040
Yeah, I remember the I was sort 
of like, I just knit one as much

1218
00:56:56,040 --> 00:56:58,360
cushion as possible because I 
know I have to run for so long. 

1219
00:56:58,360 --> 00:57:01,280
I just want it to be as as 
cushioned or as reduce the 

1220
00:57:01,280 --> 00:57:04,960
amount as possible. 
So I did a lot of my training 

1221
00:57:04,960 --> 00:57:09,760
just in a general jogger. 
Like there's no like there's no 

1222
00:57:09,840 --> 00:57:12,960
that super short carbon shoe 
which they they get a lot more 

1223
00:57:12,960 --> 00:57:16,360
responsiveness out of the actual
shoe, which is, you know, and 

1224
00:57:16,360 --> 00:57:17,880
the cushion just gives it a bit 
more. 

1225
00:57:17,880 --> 00:57:21,560
So it takes a little of that 
impact out of the your running. 

1226
00:57:21,920 --> 00:57:24,400
What shoe would you have done 
most training in? 

1227
00:57:25,520 --> 00:57:28,400
Was I? 
I was a Nike athlete for a few 

1228
00:57:28,400 --> 00:57:32,240
years, so basically when I 
wasn't Nike athlete I still use 

1229
00:57:32,240 --> 00:57:33,680
the Vimero. 
Vimero, yeah. 

1230
00:57:34,200 --> 00:57:37,520
Have you have you run in the 
Super shoes much? 

1231
00:57:38,240 --> 00:57:43,080
I was, I ran the 4% set con 
games, England on the Gold 

1232
00:57:43,080 --> 00:57:44,320
Coast. 
That was 2018. 

1233
00:57:44,480 --> 00:57:47,120
Yeah. 
So I never ran a cold marathon 

1234
00:57:47,120 --> 00:57:47,640
in them. 
Yeah. 

1235
00:57:47,840 --> 00:57:51,600
So I'm not sure how much because
that was basically 12 months 

1236
00:57:51,600 --> 00:57:57,040
later I retired. 
Like so I ran 1/2 in them and 

1237
00:57:57,040 --> 00:58:01,400
like they do give you a nice 
little little kick on and I have

1238
00:58:01,520 --> 00:58:06,280
run in in them since I ran Gold 
Coast half a few years ago, you 

1239
00:58:06,280 --> 00:58:09,520
know, Under Armour philosophy 
elite. 

1240
00:58:11,160 --> 00:58:14,280
And it was, it was just, you 
just know that you get that 

1241
00:58:14,280 --> 00:58:17,760
such, you know, greater response
out of the actual each straw 

1242
00:58:17,760 --> 00:58:20,600
that you get. 
So it's a they have improved and

1243
00:58:20,600 --> 00:58:22,520
you know, that's why I think a 
lot of people are probably 

1244
00:58:22,520 --> 00:58:25,840
enjoying that running a little 
bit more like in run a PB and 

1245
00:58:25,840 --> 00:58:28,320
that sort of thing that shoes, 
you know, a bit more helpful in 

1246
00:58:28,320 --> 00:58:30,360
that regard. 
I've never, I've just actually 

1247
00:58:30,360 --> 00:58:33,880
never thought about the idea of 
because I've well, you know, 

1248
00:58:33,960 --> 00:58:37,000
there's trail kings and there's 
some people that do poke fun at 

1249
00:58:37,000 --> 00:58:40,440
the idea of the Super shoes in 
the wild and the unnecessariness

1250
00:58:40,440 --> 00:58:46,560
of them at a certain pace. 
But I guess fundamentally, if it

1251
00:58:46,560 --> 00:58:50,040
makes running more fun, why not?
Absolutely. 

1252
00:58:50,160 --> 00:58:53,720
Just regardless of how fast or 
slow you're going if if you if 

1253
00:58:53,760 --> 00:58:56,480
the Super shoe makes running 
more fun for you then why not? 

1254
00:58:56,880 --> 00:58:58,480
Still gonna be good. 
It doesn't matter which pace 

1255
00:58:58,480 --> 00:59:01,160
you're going, it's still gonna 
provide the same benefit. 

1256
00:59:01,160 --> 00:59:04,120
It might be different, you know,
levels of benefit, but it's 

1257
00:59:04,120 --> 00:59:06,920
going to still have benefit A. 
Lot of them help with recovery 

1258
00:59:06,920 --> 00:59:08,920
and that sort of thing as well, 
like the different obviously 

1259
00:59:08,920 --> 00:59:11,320
evolutions of phones. 
So it just reduces the impact, 

1260
00:59:11,320 --> 00:59:13,960
which then you can train that 
little bit harder, which is, you

1261
00:59:13,960 --> 00:59:15,920
know, that's what at the end of 
the day that's what you want to 

1262
00:59:15,920 --> 00:59:17,920
do, because then you can run 
that little bit faster, a little

1263
00:59:17,920 --> 00:59:21,160
bit further or in that regard. 
You can choose to give us brands

1264
00:59:21,160 --> 00:59:24,280
or not, but I want at least a 
type of shoe. 3 pairs of shoes 

1265
00:59:24,280 --> 00:59:26,040
in your rotation. 
What are you looking at now? 

1266
00:59:26,720 --> 00:59:30,840
And today's not 2025? 
What are the three pairs types? 

1267
00:59:30,960 --> 00:59:33,800
That I'm that I'm running in or 
because I'm only running one at 

1268
00:59:33,800 --> 00:59:34,440
the moment. 
What? 

1269
00:59:34,440 --> 00:59:37,920
Are you what are you running in?
It's the Under Armour Infinite 

1270
00:59:38,000 --> 00:59:42,920
elite, what was called OK, just 
a general everyday joga did a 

1271
00:59:42,920 --> 00:59:45,560
session in it. 
Yes, longer running it yesterday

1272
00:59:45,560 --> 00:59:47,480
it was fine. 
It was great, like just worked 

1273
00:59:47,680 --> 00:59:50,240
everything that I needed. 
And I think that's what because 

1274
00:59:50,240 --> 00:59:52,720
everyone has different foot 
requirements. 

1275
00:59:52,720 --> 00:59:55,200
Some people need a support 
issue, some people don't. 

1276
00:59:55,880 --> 00:59:58,440
Some people use orthotics with 
issues, some people don't like 

1277
00:59:58,440 --> 01:00:01,520
it's, it's the biggest advice at
working. 

1278
01:00:01,520 --> 01:00:03,280
That sort of thing is what works
for you. 

1279
01:00:03,960 --> 01:00:06,280
Everyone's going to need 
something slightly different. 

1280
01:00:06,760 --> 01:00:08,840
Some people are going to enjoy 
something that someone doesn't. 

1281
01:00:08,840 --> 01:00:12,240
So it's the same time you got to
find what works for you. 

1282
01:00:13,040 --> 01:00:14,920
And I just probably like 
something that's a little bit 

1283
01:00:14,920 --> 01:00:17,960
lighter and responsive. 
Some people like something more 

1284
01:00:17,960 --> 01:00:20,080
cushion. 
So it's, it's that trade off 

1285
01:00:20,080 --> 01:00:22,440
that everyone's going to get 
something cushion. 

1286
01:00:23,400 --> 01:00:26,040
But and then if you have 
something that's too soft, some 

1287
01:00:26,040 --> 01:00:29,240
people don't like it can create 
instability, It can it can wear 

1288
01:00:29,240 --> 01:00:30,800
a bit quicker. 
If you have something that's too

1289
01:00:30,800 --> 01:00:34,000
firm, it's a bit it's a bit hard
and you're just not enjoying 

1290
01:00:34,000 --> 01:00:35,160
running. 
So it's fine. 

1291
01:00:35,160 --> 01:00:36,320
And what's going to work for 
you? 

1292
01:00:36,320 --> 01:00:38,040
Let. 
Me pivot Courtney's question a 

1293
01:00:38,040 --> 01:00:40,680
little bit. 
Then let's say Michael Shelley 

1294
01:00:40,680 --> 01:00:44,280
decides to return to competitive
running tomorrow and you need to

1295
01:00:44,280 --> 01:00:49,600
go and add two more shoes to 
help that return, whether it's a

1296
01:00:49,600 --> 01:00:53,920
race shoe and a on a slightly 
faster shoe or a slight recovery

1297
01:00:53,920 --> 01:00:56,080
type shoe. 
What are you adding to to go 

1298
01:00:56,080 --> 01:00:58,200
with this infinite? 
This Under Armour Infinite 

1299
01:00:58,280 --> 01:01:01,880
everyday jogger? 
I'd probably I'd I'd have to 

1300
01:01:01,880 --> 01:01:05,600
look at some, I'd have to try a 
few of the the carbon plate 

1301
01:01:05,600 --> 01:01:07,400
shoes obviously so. 
You'd find that something if 

1302
01:01:07,400 --> 01:01:10,160
they find. 
Something to to racing, whether 

1303
01:01:10,160 --> 01:01:13,720
it be the Nike vapour fly or 
alpha fly, like something might 

1304
01:01:13,720 --> 01:01:16,560
be too, like the alpha fly might
be too responsive, it's might 

1305
01:01:16,560 --> 01:01:18,520
put too much pressure on joints,
that sort of thing. 

1306
01:01:19,280 --> 01:01:22,960
Or the, you know, something into
that mid tier, like that's close

1307
01:01:22,960 --> 01:01:25,720
to a race day shoe. 
But like that, like a that's 

1308
01:01:25,760 --> 01:01:27,520
like lightweight tempo without a
plate. 

1309
01:01:27,680 --> 01:01:32,080
Something without like that. 
But always going to have room 

1310
01:01:32,080 --> 01:01:34,640
for the jogger. 
I love the jogger. 

1311
01:01:34,760 --> 01:01:37,920
I just, as I said, I did a lot 
of my training in it just 

1312
01:01:37,920 --> 01:01:39,480
because it just helped reduce 
injuries. 

1313
01:01:39,480 --> 01:01:43,080
So and they will generally last 
a little bit longer as well in 

1314
01:01:43,080 --> 01:01:45,600
terms of, you know, I love to 
look into the cost of living 

1315
01:01:45,600 --> 01:01:46,640
that. 
Sort of deal. 

1316
01:01:47,280 --> 01:01:49,840
You want to get the best out of 
the and it's going to last the 

1317
01:01:49,840 --> 01:01:53,280
longest possible duration. 
There you go. 

1318
01:01:54,680 --> 01:01:56,840
I'd probably I'd have to throw 
something in there that's super 

1319
01:01:56,840 --> 01:02:00,440
soft probably as well, just to 
just to give that an easy run, 

1320
01:02:02,040 --> 01:02:05,480
whether it be yeah, like a just 
a strength foam or if it's just 

1321
01:02:05,840 --> 01:02:07,440
but I don't like something 
that's going to be too bulky. 

1322
01:02:07,440 --> 01:02:10,960
That's the other thing. 
I don't know, just for me, it's 

1323
01:02:10,960 --> 01:02:12,080
for you. 
It's not. 

1324
01:02:12,120 --> 01:02:14,560
Yeah, it just doesn't. 
I don't know it just. 

1325
01:02:14,560 --> 01:02:16,840
Doesn't work for me in that 
regard if it's too soft, you 

1326
01:02:16,920 --> 01:02:18,120
know, just like some 
responsible. 

1327
01:02:18,120 --> 01:02:20,840
I don't know if it's just where 
I've been, where I run as I 

1328
01:02:20,840 --> 01:02:24,080
don't have as much like bounce 
in my in my stride like that. 

1329
01:02:24,080 --> 01:02:27,680
Might not be, you know, that 
might be the reason, but they 

1330
01:02:27,680 --> 01:02:29,880
definitely have to try a few and
that's for sure. 

1331
01:02:29,880 --> 01:02:32,240
But it's because. 
But to your point, it is. 

1332
01:02:32,240 --> 01:02:35,080
This comes, we talk about it. 
This is kind of the end point 

1333
01:02:35,080 --> 01:02:37,400
for every shoot conversation I 
feel like we have on this 

1334
01:02:37,920 --> 01:02:42,600
podcast, but it is about you and
the way you run and your foot 

1335
01:02:42,600 --> 01:02:46,480
because Courtney allowed me to 
try a pair of the the Salomon. 

1336
01:02:46,480 --> 01:02:48,680
I was I was showing my oh, the 
the dimple. 

1337
01:02:48,840 --> 01:02:50,200
Oh no, the. 
Dimple, I was showing them the 

1338
01:02:50,200 --> 01:02:52,080
Chinese. 
Oh yeah, no that. 

1339
01:02:52,080 --> 01:02:54,800
But they're great, yeah. 
No, I'm the thinking by 

1340
01:02:54,800 --> 01:02:57,920
comparison, the Salomon, the the
golf ball dimple ones we talked 

1341
01:02:57,920 --> 01:03:00,320
about. 
Oh, the new new Aeraglides with 

1342
01:03:00,320 --> 01:03:01,560
the big. 
And the quite. 

1343
01:03:02,400 --> 01:03:05,360
Chunky like right, and I ran in 
them super chunky, but you I 

1344
01:03:05,360 --> 01:03:08,680
didn't really feel it didn't 
make me feel anything by 

1345
01:03:08,680 --> 01:03:12,000
comparison. 
There's the Genesis, the the 

1346
01:03:12,000 --> 01:03:15,240
ones that I ran Kanani in 
amazing, right? 

1347
01:03:15,240 --> 01:03:18,320
A lot less, which is an older 
style shoe, which is. 

1348
01:03:18,320 --> 01:03:21,680
Like more just a tradition. 
It would have been like a just 

1349
01:03:21,680 --> 01:03:23,680
trying to think in, you know, 
like a Pegasus. 

1350
01:03:23,680 --> 01:03:25,680
It's probably like a Pegasus 
trail shoe. 

1351
01:03:25,680 --> 01:03:28,480
Yeah, very, very simple. 
But it as well each brand has 

1352
01:03:28,480 --> 01:03:30,360
something slightly. 
Different within each offering. 

1353
01:03:30,360 --> 01:03:33,920
So it's just finding what's 
going to work in that regard. 

1354
01:03:33,920 --> 01:03:35,840
Like some are going to be super 
soft, some are going to be 

1355
01:03:35,840 --> 01:03:39,360
responsive that you need and 
that's you know, that's for me. 

1356
01:03:39,360 --> 01:03:41,840
I just like feeling that little 
bit poppy ish every now. 

1357
01:03:41,840 --> 01:03:45,080
And so no, I can't really just 
go for my next session. 

1358
01:03:45,600 --> 01:03:47,920
That's the big thing for me. 
It's a great call though on the 

1359
01:03:48,000 --> 01:03:51,560
I. 
Suppose the new plated shoes or 

1360
01:03:51,560 --> 01:03:55,200
you have your super shoes in 
your racing shoes is to go and 

1361
01:03:55,200 --> 01:03:59,720
try them, go in store and try 
them because just picking them, 

1362
01:04:00,040 --> 01:04:02,440
you know, looking or listening 
to others or picking them, it 

1363
01:04:02,440 --> 01:04:04,000
just could be completely wrong 
for you. 

1364
01:04:04,120 --> 01:04:05,880
Yeah. 
And then model to model too, 

1365
01:04:05,880 --> 01:04:08,120
right? 
Like even if you ran in, you 

1366
01:04:08,120 --> 01:04:11,600
talked about the Four percenters
back then, like that shoe could 

1367
01:04:11,600 --> 01:04:15,160
be a completely different feel 
in today's time and another 

1368
01:04:15,160 --> 01:04:17,640
brand, you know, the underarm or
whatever it is may suit you 

1369
01:04:17,640 --> 01:04:19,640
better. 
So you gotta continually be 

1370
01:04:19,640 --> 01:04:24,000
trying, continually be trying. 
I mean, are you gonna be there 

1371
01:04:24,000 --> 01:04:25,720
on race? 
Day do you, do you go down and 

1372
01:04:25,720 --> 01:04:27,360
get amongst it? 
I'll be floating around. 

1373
01:04:27,360 --> 01:04:28,800
Yeah, I've got. 
I've got. 

1374
01:04:29,040 --> 01:04:31,480
A couple of friends that are 
running, so I'll be popping down

1375
01:04:31,480 --> 01:04:33,800
there to wish them all the best.
You ever get out and jump out 

1376
01:04:33,800 --> 01:04:36,360
and do a bit of pace work? 
I haven't yet, no. 

1377
01:04:37,160 --> 01:04:38,800
You ran. 
Last year, though, you ran the 

1378
01:04:38,800 --> 01:04:40,360
half. 
Was that last year or the year 

1379
01:04:40,640 --> 01:04:41,960
before? 
The year before, year before 

1380
01:04:41,960 --> 01:04:45,920
that was gonna help. 
With some of the yeah, I ran 

1381
01:04:45,920 --> 01:04:48,920
I've actually helped lose weight
when a couple of years ago 

1382
01:04:49,280 --> 01:04:52,880
through the half I she did a 
full and I did the I did 30 Ki 

1383
01:04:53,520 --> 01:04:55,880
got to the hill and I was like, 
yeah, see you later. 

1384
01:04:56,240 --> 01:04:57,680
What's it going to say to get 
Mockridge? 

1385
01:04:57,680 --> 01:05:00,840
To the start of the Gold Coast 
Marathon, the full marathon. 

1386
01:05:02,200 --> 01:05:04,160
I'm not sure if I'm actually 
gonna run another marathon, to 

1387
01:05:04,160 --> 01:05:05,240
be honest. 
Really. 

1388
01:05:05,360 --> 01:05:07,600
I'm Yeah, I'm not sure if I. 
Wanna run? 

1389
01:05:07,680 --> 01:05:10,040
I know I did a little bit 
further than I have done for a 

1390
01:05:10,040 --> 01:05:13,760
long time yesterday, but I don't
know if I'm actually gonna run. 

1391
01:05:13,760 --> 01:05:16,160
That's not there anymore. 
Yeah, I don't know, like. 

1392
01:05:16,160 --> 01:05:19,920
I enjoy that 30. 
K sort of area, but that little 

1393
01:05:19,920 --> 01:05:22,120
bit furthest just yeah, I get 
it, I get it. 

1394
01:05:22,120 --> 01:05:24,880
It's it's it's. 
Different motivations, right, of

1395
01:05:24,880 --> 01:05:26,360
why you're, like, going back to 
work. 

1396
01:05:26,360 --> 01:05:30,480
Yeah, it would be 100 percent, 
100%. 

1397
01:05:31,400 --> 01:05:33,200
Yeah. 
You never say never but like. 

1398
01:05:33,200 --> 01:05:35,080
Because I I. 
Actually would said to a few 

1399
01:05:35,080 --> 01:05:38,360
people when I was younger, like 
marathons, if you do that, you 

1400
01:05:38,360 --> 01:05:40,000
know, ended up starting running 
14. 

1401
01:05:40,360 --> 01:05:44,080
Yeah, all I'm saying. 
To Events Management Queensland 

1402
01:05:44,080 --> 01:05:45,600
that run the. 
Gold Coast Marathon is money 

1403
01:05:45,600 --> 01:05:47,040
talks. 
That's what I'm just saying. 

1404
01:05:47,040 --> 01:05:49,200
We could, hey, put enough zeros 
after it. 

1405
01:05:49,200 --> 01:05:51,240
We might get Michael Shelley on 
the start line alongside 

1406
01:05:51,240 --> 01:05:54,640
Courtney Atkinson next year. 
Look well, Michael, honestly 

1407
01:05:55,160 --> 01:05:59,320
thrill for us to to hear your 
expert opinion on the course 

1408
01:05:59,320 --> 01:06:01,480
itself. 
But but to get you joining us 

1409
01:06:01,480 --> 01:06:04,240
here on the on the pot is is 
amazing because Courtney's told 

1410
01:06:04,240 --> 01:06:08,120
a lot of your stories on your 
behalf to get you in there to 

1411
01:06:08,120 --> 01:06:09,600
actually verify them has been 
amazing. 

1412
01:06:09,600 --> 01:06:11,080
That's true. 
All of it's true. 

1413
01:06:12,440 --> 01:06:16,360
So thank you and. 
And yeah, welcome anytime the 

1414
01:06:16,360 --> 01:06:17,720
door is open to you. 
No worries. 

1415
01:06:17,720 --> 01:06:18,800
Thanks very much for having me, 
guys. 

1416
01:06:18,840 --> 01:06:19,280
Thanks, Mark.