1 00:00:00,200 --> 00:00:02,520 In the Beginning runs the Gold Coast. 2 00:00:02,520 --> 00:00:06,720 These are the special Gold Coast Marathon focused editions of In 3 00:00:06,720 --> 00:00:09,280 the Beginning podcast. We couldn't be more excited to 4 00:00:09,280 --> 00:00:12,320 be a part of this. Also, we need to shout out, as 5 00:00:12,320 --> 00:00:15,200 we will in every one of these episodes, lace up running. 6 00:00:15,400 --> 00:00:18,520 That is the coaching programme that we are jumping into to get 7 00:00:18,520 --> 00:00:19,880 us through. And we are joined by the 8 00:00:19,880 --> 00:00:23,440 founder, the coach, the guru as she will be known, Benita 9 00:00:23,440 --> 00:00:24,880 Willis. Benita, thank you for coming 10 00:00:24,880 --> 00:00:26,120 back. Thanks, Liam. 11 00:00:26,120 --> 00:00:28,680 Yeah, pumped to be here. Well, we need to say first of 12 00:00:28,680 --> 00:00:31,120 all, not only thank you for being here, thank you for being 13 00:00:31,120 --> 00:00:34,480 prepared to participate in this because this is an experiment of 14 00:00:34,480 --> 00:00:38,120 sorts, not only for the podcast, but for me in particular as a 15 00:00:38,120 --> 00:00:39,840 runner. I don't know how this is going 16 00:00:39,840 --> 00:00:43,240 to go, but thank you for being prepared to take the risk on a 17 00:00:43,440 --> 00:00:47,200 40 year old who's got some history of some calf problems 18 00:00:47,200 --> 00:00:49,800 and who is setting himself a very ambitious goal for the Gold 19 00:00:49,800 --> 00:00:52,000 Coast Marathon. Courtney, can we just set up 20 00:00:52,000 --> 00:00:55,840 where you are on all this? Yeah, well, I was meant to be 21 00:00:55,840 --> 00:00:57,600 involved in this. I mean, that's half the thing. 22 00:00:57,600 --> 00:00:59,720 I was so excited to get out and run Gold Coast. 23 00:00:59,720 --> 00:01:03,880 And then silly old me, I've actually got a bit of a bone, 24 00:01:04,400 --> 00:01:06,960 bone reaction at the moment. So it's taking me out of 25 00:01:06,960 --> 00:01:09,720 running. So then I think what the great 26 00:01:09,720 --> 00:01:11,960 opportunity that's happened because like most people who 27 00:01:11,960 --> 00:01:15,160 listen to us aren't necessary. You're elite runners. 28 00:01:15,200 --> 00:01:18,720 I would say 90 percent, 95% of people that listen to us are not 29 00:01:18,720 --> 00:01:20,920 elite runners exactly. So some of the feedback was 30 00:01:20,920 --> 00:01:25,160 actually like, well, if you're aiming for a three hour run, I 31 00:01:25,160 --> 00:01:27,880 was aiming, you know, maybe to go a lot quicker or a bit 32 00:01:27,880 --> 00:01:30,240 quicker than that. What about everyone else? 33 00:01:30,360 --> 00:01:32,800 Yeah, we've solved that. We have solved that problem. 34 00:01:32,960 --> 00:01:35,200 There is a young woman by the name of Bronte Langbrooke. 35 00:01:35,200 --> 00:01:37,080 If you're on the Gold Coast and you listen to CFM in the 36 00:01:37,080 --> 00:01:38,560 morning, you'll know Bronte well. 37 00:01:38,840 --> 00:01:42,040 She is a star and she's also a run lover. 38 00:01:42,040 --> 00:01:43,800 Now she's 12 months into a running journey. 39 00:01:43,960 --> 00:01:47,040 She is going to be our and she has signed up for the Gold Coast 40 00:01:47,040 --> 00:01:48,680 Marathon. She's our first time runner, 41 00:01:48,680 --> 00:01:52,200 first time marathon runner and Benita, you are taking her under 42 00:01:52,200 --> 00:01:55,760 your wing for this race as well. And we are going to be able to 43 00:01:55,760 --> 00:01:59,760 give people that taste of or that that journey, follow that 44 00:01:59,760 --> 00:02:02,880 journey of the first time marathon runner. 100%, I think 45 00:02:02,880 --> 00:02:05,200 we're going to find that will be for me actually. 46 00:02:05,200 --> 00:02:06,880 That's super interesting. So there's been so many 47 00:02:06,880 --> 00:02:09,720 questions we've asked about what's the right pace, how much 48 00:02:09,720 --> 00:02:11,640 you do. If you haven't run anyone out 49 00:02:11,640 --> 00:02:14,240 there listening, follow along because we're going to talk 50 00:02:14,240 --> 00:02:18,520 about it all in this lead. And and if if you're listening 51 00:02:18,720 --> 00:02:22,720 and you have got your own marathon plan mapped out, 52 00:02:22,720 --> 00:02:25,360 wherever you're doing it through, follow along because we 53 00:02:25,360 --> 00:02:28,320 are going to go through the ups and downs of this 13 week 54 00:02:28,320 --> 00:02:29,240 programme. As it is. 55 00:02:29,240 --> 00:02:30,800 We've got a 12 week marathon programme. 56 00:02:30,800 --> 00:02:34,320 But Benita, today we are essentially 13 weeks out. 57 00:02:34,440 --> 00:02:35,640 Yeah, that's right. Yeah. 58 00:02:35,640 --> 00:02:40,600 So let's start. Do I have told you that I'm 59 00:02:40,600 --> 00:02:42,560 going to try for a sub three hour marathon? 60 00:02:43,040 --> 00:02:46,000 Coach Benita, do you think knowing I've sent all my 61 00:02:46,000 --> 00:02:49,800 information to you, where I'm at at the moment, my mileage, PBS, 62 00:02:49,800 --> 00:02:51,400 all the rest of it, do you think I can achieve it? 63 00:02:52,680 --> 00:02:53,920 Yeah. So looking at all your 64 00:02:53,920 --> 00:02:57,640 information and knowing from experience from people that I've 65 00:02:57,640 --> 00:03:00,920 had that have run similar times to you before, I think it's 66 00:03:00,920 --> 00:03:05,920 gonna be incredibly tough. There's nothing like starting 67 00:03:05,920 --> 00:03:08,280 with absolute honesty. This is Liam. 68 00:03:08,440 --> 00:03:11,800 This is. Great, this is so good. 69 00:03:11,840 --> 00:03:15,240 But it's it's not unachievable, but it's one of those things 70 00:03:15,240 --> 00:03:19,440 that so a sub three hour marathon is I I've had coached 71 00:03:19,440 --> 00:03:22,960 guys and girls before that have tried for years to run a sub 72 00:03:22,960 --> 00:03:26,000 three hour marathon with a similar PB to you. 73 00:03:26,000 --> 00:03:28,280 Mm hmm. And once they've done it once, 74 00:03:28,280 --> 00:03:30,440 they seem to be always running in the two 50s. 75 00:03:30,440 --> 00:03:34,280 And it's just that it's in a, it's a mental and emotional sort 76 00:03:34,280 --> 00:03:38,160 of barrier as well. But also, you know, you're, 77 00:03:38,360 --> 00:03:41,160 you're 321, which you've done. Was that your And that was your 78 00:03:41,160 --> 00:03:45,840 first marathon? No, I I've done, I've done 79 00:03:45,840 --> 00:03:47,240 probably that. I think that might have been my 80 00:03:47,240 --> 00:03:49,160 third. Yeah, yeah, yeah. 81 00:03:49,840 --> 00:03:52,480 Well, it's, it's an incredibly good run 321, right. 82 00:03:52,480 --> 00:03:55,760 So when you when, but when you go from, I think that was like 83 00:03:55,760 --> 00:04:00,520 446 pace or something down to 415 pace, that's a big jump. 84 00:04:00,720 --> 00:04:04,080 And just from the the experience that I've had with coaching 85 00:04:04,080 --> 00:04:07,040 people, it's sometimes it's quite hard. 86 00:04:07,040 --> 00:04:10,040 But one of the things that we can do is like try that pace. 87 00:04:10,040 --> 00:04:13,720 So I always say to people, have a look at your goal pace and we 88 00:04:13,720 --> 00:04:16,200 do these specific marathon sessions, which I'll set for you 89 00:04:16,519 --> 00:04:18,920 and we can, we can have a look in the first few weeks and see 90 00:04:18,920 --> 00:04:21,040 how the pace feels. And, you know, if you can't do 91 00:04:21,040 --> 00:04:23,880 it in training and some of the training runs that are sort of, 92 00:04:24,360 --> 00:04:27,640 you know, only 88 KS or six KS at that pace, you can't, you 93 00:04:27,640 --> 00:04:29,440 won't be able to do it for a marathon in 12 weeks. 94 00:04:29,440 --> 00:04:32,560 OK, so this is this is already where I've got a question 95 00:04:32,560 --> 00:04:36,080 because for people listening, there will be people like me, 96 00:04:36,080 --> 00:04:39,560 delusional people like me who have set themselves a time goal 97 00:04:39,640 --> 00:04:42,400 for the Gold Coast Marathon and they have structured a 12 week 98 00:04:42,400 --> 00:04:45,200 plan. Some of these people, unlike me, 99 00:04:45,560 --> 00:04:48,960 who has a professional like you to speak to in person, they will 100 00:04:48,960 --> 00:04:52,360 have jumped on to a an online programme, punched in a goal 101 00:04:52,360 --> 00:04:55,440 time. And this AI or whatever it is, 102 00:04:55,440 --> 00:04:57,160 will have spat out this programme for them. 103 00:04:57,360 --> 00:05:02,040 And they will be following this unable to actually track or or 104 00:05:02,040 --> 00:05:06,120 ask questions or reassess because they're not keeping up 105 00:05:06,120 --> 00:05:08,760 with the the pacing. They won't be able to actually 106 00:05:08,760 --> 00:05:10,760 ask questions because it's something that's just been spat 107 00:05:10,760 --> 00:05:15,080 out online. So if you're, how do I, you've 108 00:05:15,080 --> 00:05:17,720 told me it's going to be incredibly tough, but we're 109 00:05:17,720 --> 00:05:20,440 going to try some things to see if I need to adjust it. 110 00:05:21,600 --> 00:05:26,280 What sort of time frame should people be reassessing their time 111 00:05:26,280 --> 00:05:29,960 goals at the beginning of a a marathon block? 112 00:05:30,880 --> 00:05:34,280 Yeah, that's a good question. I really think in the first sort 113 00:05:34,280 --> 00:05:39,560 of 3234 weeks, because I, I think to, it's really 114 00:05:39,560 --> 00:05:42,400 disheartening to go through a marathon block and not be able 115 00:05:42,400 --> 00:05:45,200 to hit the paces that even if it's something that's AI 116 00:05:45,200 --> 00:05:47,840 generated, not being able to hit paces that, that it's said 117 00:05:47,840 --> 00:05:50,280 because then you sort of don't feel like you're accomplishing 118 00:05:50,280 --> 00:05:53,440 anything. And but when I say incredibly 119 00:05:53,440 --> 00:05:56,240 tough, like I, I don't think it's unachievable. 120 00:05:56,240 --> 00:05:59,200 It just might take a few marathons or it might take some 121 00:05:59,280 --> 00:06:02,080 more training, some speed. So for you to get faster at say 122 00:06:02,080 --> 00:06:05,720 the half marathon and 10K before you're gonna hit that hit that 123 00:06:05,720 --> 00:06:09,120 some 3 hour marathon. OK, so I always look at so so 124 00:06:09,120 --> 00:06:11,440 for your background, so you've done a 128 half, yes. 125 00:06:12,320 --> 00:06:15,400 You know, in an ideal world, you'd want to be running one 126 00:06:15,400 --> 00:06:19,400 23124 for 1/2 and, and have that sort of speed behind you. 127 00:06:19,400 --> 00:06:22,680 So when you get into 415 pace, that feels slow. 128 00:06:23,480 --> 00:06:25,640 And so that's that's always my analogy. 129 00:06:25,760 --> 00:06:29,680 But we're coming into this programme 13 weeks to go and 130 00:06:29,680 --> 00:06:31,880 we're not gonna be doing that sort of speed work because we're 131 00:06:31,880 --> 00:06:33,160 straight into the marathon block. 132 00:06:33,200 --> 00:06:34,880 Yeah. So you wanna be, you know, you 133 00:06:34,880 --> 00:06:37,520 wanna be pumped about training. You wanna be excited to, to get 134 00:06:37,520 --> 00:06:41,520 to the, to the race and, and, and you wanna be having a goal 135 00:06:41,520 --> 00:06:43,840 that's achievable. So it's one of those things that 136 00:06:44,000 --> 00:06:45,360 people come to me all the time with. 137 00:06:45,400 --> 00:06:49,320 I wanna, I wanna run this time, you know, and, and I, I'm always 138 00:06:49,320 --> 00:06:51,080 realistic with people because you have to be. 139 00:06:51,080 --> 00:06:55,000 But also, I'm realistic to say that a running journey might be 140 00:06:55,160 --> 00:06:58,080 two, 3-4 years to get to this brilliant goal. 141 00:06:58,760 --> 00:07:01,480 And, you know, I haven't been fit since 2012 when I ran the 142 00:07:01,480 --> 00:07:04,640 Olympics and I haven't, I haven't done anywhere near a sub 143 00:07:04,640 --> 00:07:05,760 three. I haven't even done a marathon. 144 00:07:05,920 --> 00:07:07,720 Like a sub three hour marathon's bloody hard. 145 00:07:07,720 --> 00:07:10,840 Yeah, you know, and like, I know you know that, but it's, it's 146 00:07:10,840 --> 00:07:13,560 incredibly tough. So it's one of those things that 147 00:07:13,720 --> 00:07:17,040 I think it might take a few years, but it might not. 148 00:07:17,040 --> 00:07:19,400 You might, you might do it. You might do it at Gold Coast. 149 00:07:19,440 --> 00:07:22,280 So I think we try for what you want to do, but then we can 150 00:07:22,280 --> 00:07:25,280 readjust as we go. There you go, I love. 151 00:07:25,440 --> 00:07:27,360 I that's amazing. This is. 152 00:07:28,040 --> 00:07:31,880 This is equal parts kicking the pills as much as it is exciting 153 00:07:31,880 --> 00:07:36,640 because Benita has literally in the 1st 5 minutes of this thing 154 00:07:37,160 --> 00:07:38,040 brought me back to. Her. 155 00:07:39,760 --> 00:07:43,840 Yeah, she sure has. But absolutely wrecked me. 156 00:07:44,720 --> 00:07:46,480 I did have that. Same reaction when you first 157 00:07:46,480 --> 00:07:50,280 said it to me. Why didn't you have the courage 158 00:07:50,280 --> 00:07:52,160 to say something to me? Because I want. 159 00:07:52,200 --> 00:07:55,200 To I want to encourage you to keep to do these things just 160 00:07:55,200 --> 00:07:58,440 like just like Kinani, this is. You know we. 161 00:07:58,760 --> 00:08:02,360 Don't want to tell you too much upfront and discourage you, but 162 00:08:02,360 --> 00:08:03,840 I do have a question 'cause I reckon people out. 163 00:08:03,840 --> 00:08:07,200 Like when I say people there's back on that three hour mark 164 00:08:07,200 --> 00:08:11,760 'cause it is that real. I would say it's the top of the 165 00:08:11,760 --> 00:08:13,920 amateurs right trying to break that three hour. 166 00:08:14,760 --> 00:08:18,240 Is there a set distance 'cause this is a question I'd ask, is 167 00:08:18,240 --> 00:08:21,360 there a kind of like a set kilometres per week you think 168 00:08:21,360 --> 00:08:24,920 you'd need to be able to attain to run 3 hours? 169 00:08:24,920 --> 00:08:28,680 Or it doesn't necessarily exactly have to do with the 170 00:08:28,680 --> 00:08:30,560 kilometres you're running. Yeah, that's, yeah. 171 00:08:30,600 --> 00:08:33,679 I don't necessarily think that I like, obviously, I think the 172 00:08:33,679 --> 00:08:37,080 more you run, the better it is to an extent because we're also 173 00:08:37,080 --> 00:08:39,000 busy. I've coached some people that 174 00:08:39,000 --> 00:08:41,679 run seven times a week and they get injured, they're running too 175 00:08:41,679 --> 00:08:43,360 much and they're trying to break 3 hours. 176 00:08:43,360 --> 00:08:45,680 Whereas I've got other people that run four or five times a 177 00:08:45,680 --> 00:08:50,000 week and they can break 3 hours. So I think while you want to run 178 00:08:50,000 --> 00:08:54,640 more as much as you can, if you're running too much, you're 179 00:08:54,640 --> 00:08:56,720 getting tired and injured, you're not training properly. 180 00:08:56,840 --> 00:08:59,120 That's a detriment to to the programme. 181 00:08:59,120 --> 00:09:02,440 So I don't have number, a set number that I use. 182 00:09:02,440 --> 00:09:06,520 I I have everyone individually coming to me as to what I 183 00:09:06,640 --> 00:09:10,240 decide. But generally increasing mileage 184 00:09:10,240 --> 00:09:12,000 helps. But you've got to do that over, 185 00:09:12,360 --> 00:09:16,240 over a certain time. So say you're running 50-60 KSA 186 00:09:16,240 --> 00:09:19,600 week at the moment. Lee Yeah, ideally you'd want to 187 00:09:19,600 --> 00:09:23,640 be running a little bit more, but then it's that push of, you 188 00:09:23,640 --> 00:09:26,800 know, running. I don't increase intensity and 189 00:09:26,800 --> 00:09:29,080 volume in the same week. So we'll look at one week and we 190 00:09:29,080 --> 00:09:32,000 might increase mileage a bit. Then the next week we're we're 191 00:09:32,000 --> 00:09:34,720 going to increase intensity. And by intensity, I mean that 192 00:09:35,640 --> 00:09:37,720 you're not doing really many interval sessions. 193 00:09:37,720 --> 00:09:41,280 I mostly thresholds and tempos and I, I, I think you need to be 194 00:09:41,280 --> 00:09:43,440 doing that every week. So that's intensity. 195 00:09:43,440 --> 00:09:46,840 So if we're adding that into your programme, I wouldn't be 196 00:09:46,840 --> 00:09:48,320 increasing your volume that week. 197 00:09:48,320 --> 00:09:50,320 We'd look at the volume the next week and then go back to the 198 00:09:50,320 --> 00:09:53,560 intensity. So I cycle through stuff because 199 00:09:53,560 --> 00:09:56,640 if you're increasing everything at once, So with your question, 200 00:09:56,640 --> 00:09:59,960 Courtney, if you're increasing volume every week in a marathon 201 00:09:59,960 --> 00:10:04,520 block, it's too much as well. So I look at, you know, every 202 00:10:04,520 --> 00:10:07,840 second week increasing those long runs and I call them 203 00:10:09,080 --> 00:10:11,400 specific. Oh, there we found Benitas. 204 00:10:11,400 --> 00:10:13,960 We found Benitas trigger word specific. 205 00:10:14,920 --> 00:10:16,960 Yeah, and there it's sort of marathon pays the efforts and 206 00:10:16,960 --> 00:10:20,240 getting longer as we go in the next week, you know, we'd just 207 00:10:20,240 --> 00:10:23,680 be making sure that we're doing those tempo runs that are half 208 00:10:23,680 --> 00:10:25,600 marathon focused and an interval session. 209 00:10:26,240 --> 00:10:28,880 So, yeah, so look, we want to be running more. 210 00:10:28,880 --> 00:10:31,800 And when I was an athlete, you know, I was running near 200 KS 211 00:10:31,800 --> 00:10:33,840 a week. But we're looking at people 212 00:10:33,840 --> 00:10:36,040 with, you know, that are that have got jobs and they're really 213 00:10:36,040 --> 00:10:38,080 busy. And so it's about how can we 214 00:10:38,080 --> 00:10:40,800 manage this volume into a really busy schedule? 215 00:10:41,200 --> 00:10:45,600 So this is, this is great. This is the first lesson here. 216 00:10:45,760 --> 00:10:49,200 If you're a peanut like me whose eyes are too big for your 217 00:10:49,200 --> 00:10:54,320 stomach, if you've set yourself a goal in these first 2-3 weeks 218 00:10:54,320 --> 00:10:58,520 of your training, block you and you're not hitting your times, 219 00:10:58,960 --> 00:11:01,800 reassess, reassess. This is a good opening lesson 220 00:11:01,800 --> 00:11:03,440 for people. If you're out there like me and 221 00:11:03,440 --> 00:11:05,000 you've set yourself a specific goal time. 222 00:11:05,440 --> 00:11:08,400 What about for somebody like Bronte who is embarking? 223 00:11:08,400 --> 00:11:11,720 This is her first marathon now she's run a half before. 224 00:11:11,720 --> 00:11:17,720 I mean general words of advice heading into this sort of 1312 225 00:11:17,720 --> 00:11:19,280 week block leading into a marathon. 226 00:11:19,640 --> 00:11:22,160 Yeah, look, I think for first time marathoners, it's about 227 00:11:22,160 --> 00:11:25,960 getting through the programme, enjoying the journey and and 228 00:11:25,960 --> 00:11:28,320 just really being excited to be on the start line and getting 229 00:11:28,320 --> 00:11:31,000 through the race. So it's not about I want to run 230 00:11:31,160 --> 00:11:33,000 sub 4 hours in my first marathon. 231 00:11:33,000 --> 00:11:35,880 It's not about a time. I always think it's about the 232 00:11:35,880 --> 00:11:39,800 effort and enjoying, enjoying the process and, and getting 233 00:11:39,800 --> 00:11:42,200 that first one done and having a really good experience. 234 00:11:42,200 --> 00:11:46,840 And and that's sort of finishing not, you know, sort of walking 235 00:11:46,840 --> 00:11:49,400 the last 10K. So finishing feeling good and 236 00:11:49,400 --> 00:11:51,320 thinking I wanna do another marathon. 237 00:11:51,320 --> 00:11:53,880 And then that's when you take a bit more risk and you might have 238 00:11:53,880 --> 00:11:55,680 a look at specific paces and stuff. 239 00:11:55,680 --> 00:11:58,800 So the way Bronte's programme and the way a first time 240 00:11:58,800 --> 00:12:02,240 marathon marathoners programme would be would be similar set up 241 00:12:02,240 --> 00:12:05,440 to what I'd how I'd set yours, Liam, but it'd be not focused on 242 00:12:05,440 --> 00:12:08,560 specific paces. It might be more time based with 243 00:12:08,560 --> 00:12:11,120 the long runs. It's about sort of practising 244 00:12:11,120 --> 00:12:15,280 that nutrition and getting into that training structure and and 245 00:12:15,280 --> 00:12:17,440 just enjoying it. So not doing too much as well. 246 00:12:17,440 --> 00:12:20,320 So you know, it's always about what what are you currently 247 00:12:20,320 --> 00:12:22,760 doing and when you're getting into that 13 weeks to go, 248 00:12:23,280 --> 00:12:25,960 increasing your training a bit, but making sure that, you know, 249 00:12:26,040 --> 00:12:28,400 don't do too much. So I think a lot of beginners, 250 00:12:28,400 --> 00:12:31,240 they, they think I've got to do a marathon, so I've got to run a 251 00:12:31,240 --> 00:12:33,080 marathon. To do a marathon, you don't need 252 00:12:33,080 --> 00:12:36,120 to do that. You just need to sort of train, 253 00:12:36,200 --> 00:12:40,000 obviously train harder and and and get your long run volume up 254 00:12:40,000 --> 00:12:42,800 a bit, but just do it in a in a very gradual way. 255 00:12:43,360 --> 00:12:46,480 We've we've kind of given you a little bit of a hard task, only 256 00:12:46,480 --> 00:12:49,120 giving Liam to you and Brawny for 12 weeks. 257 00:12:49,120 --> 00:12:52,680 But if you took a step back, what's the ideal? 258 00:12:52,880 --> 00:12:55,720 Like, what would you consider the ideal preparation phase if 259 00:12:55,720 --> 00:12:57,840 you were, say, next year we're gonna do this again? 260 00:12:58,080 --> 00:13:00,520 Yeah, that's yeah. So if if I was coaching you 261 00:13:00,520 --> 00:13:03,480 Liam, I'd be looking at increasing your speed. 262 00:13:03,480 --> 00:13:06,520 So working on 5K10K half marathon type training and 263 00:13:06,520 --> 00:13:10,240 that's also quite similar. And so if you can, you know, get 264 00:13:10,240 --> 00:13:13,120 a bit faster it like I think your 10 KP was 41 minutes. 265 00:13:13,120 --> 00:13:15,080 Yeah, I've never really had a crack at A10. 266 00:13:15,080 --> 00:13:16,800 Yeah, and and that's the thing too. 267 00:13:16,800 --> 00:13:21,320 So, you know, having some really hard races over 5K or 10K, even 268 00:13:21,320 --> 00:13:25,480 a half marathon, that that sort of work is so good to to do 269 00:13:25,480 --> 00:13:27,200 before you get into a marathon prep. 270 00:13:27,840 --> 00:13:30,160 And you don't even need to do a lot of marathons to be good at 271 00:13:30,160 --> 00:13:32,760 the marathon. It's about having that speed in 272 00:13:32,760 --> 00:13:34,080 your legs. And so when you get into the 273 00:13:34,080 --> 00:13:37,160 marathon training and you train properly for a marathon, you 274 00:13:37,160 --> 00:13:38,840 know it. Your pace feels slow. 275 00:13:39,000 --> 00:13:42,600 So ideally I'd I'd put you in half marathons, I'd put you in 276 00:13:42,600 --> 00:13:46,800 5K10K type races. Maybe you might do one marathon 277 00:13:47,000 --> 00:13:51,320 and then really have a crack at that sub three hour goal as 278 00:13:51,320 --> 00:13:53,720 well. You've spoken about if people 279 00:13:53,720 --> 00:13:56,320 have listened to the previous conversation we had with you 280 00:13:56,320 --> 00:14:00,000 about the where we talked a bit about your athletic career. 281 00:14:01,480 --> 00:14:05,800 You talked about the idea of the mental side of things as well as 282 00:14:05,800 --> 00:14:07,360 the physical side of all this sort of stuff. 283 00:14:07,560 --> 00:14:10,800 To give you an insight into my brain right now, as soon as you 284 00:14:10,800 --> 00:14:15,600 said your 10 KPB and I put you into these races, my head, 285 00:14:15,600 --> 00:14:18,160 literally, I said, well, I'll go out and run a really fast 10K 286 00:14:18,160 --> 00:14:19,600 tomorrow. I'll go out and run tomorrow 287 00:14:19,600 --> 00:14:23,120 I'll go and try and set a new PB to show Benita that I can run 288 00:14:23,120 --> 00:14:25,400 faster than what my that's just what my brain did. 289 00:14:25,400 --> 00:14:28,080 Then just for your understanding, over these next 290 00:14:28,080 --> 00:14:30,680 three months working together, that's how my brain works. 291 00:14:30,680 --> 00:14:33,440 OK, just as context. So you understand that, Yeah. 292 00:14:33,480 --> 00:14:37,360 Yeah. Yeah, but like, but I think I 293 00:14:37,360 --> 00:14:40,280 think with your like you're so enthusiastic and so pumped about 294 00:14:40,280 --> 00:14:42,480 it. And so that's what that's what 295 00:14:42,480 --> 00:14:44,760 you need to get into a programme like this as well. 296 00:14:44,760 --> 00:14:47,960 And I running is, it is about the training, but it's also 297 00:14:47,960 --> 00:14:52,800 about your mental focus and and how you adapt yourself because 298 00:14:52,800 --> 00:14:55,000 you'll be doing your training properly by yourself mostly. 299 00:14:55,760 --> 00:14:58,400 And so, you know, I always think people that are really focused 300 00:14:58,400 --> 00:15:01,040 and, and are really excited about their goal, they're going 301 00:15:01,040 --> 00:15:03,960 to train better than someone that's like, I'm not, not really 302 00:15:03,960 --> 00:15:05,080 don't really care about that race. 303 00:15:05,080 --> 00:15:07,120 So I'm just going to go through the motions. 304 00:15:07,560 --> 00:15:09,600 So that's a really important factor when you go into any 305 00:15:09,600 --> 00:15:11,920 programme. Can I ask a bit of a question 306 00:15:11,920 --> 00:15:15,760 about and this, you know, for, for Bronte's programme as well, 307 00:15:16,600 --> 00:15:21,320 you, we are both Bronte and I both work early mornings and we 308 00:15:21,320 --> 00:15:24,800 work, I have full time jobs and these programmes are going to 309 00:15:24,800 --> 00:15:27,040 fit in around our lives. And there's people out there 310 00:15:27,040 --> 00:15:29,160 who'll be listening to this who are starting their twelve week, 311 00:15:29,640 --> 00:15:33,240 13 week block and they have a life to incorporate. 312 00:15:33,240 --> 00:15:35,240 They're not full time athletes. They're not being paid to do 313 00:15:35,240 --> 00:15:37,760 this is they've got this comes around their lives. 314 00:15:38,800 --> 00:15:44,400 Can you talk a bit about the pressure or I guess the ways to 315 00:15:44,400 --> 00:15:49,480 be OK with miss sessions or or or the rest of life getting in 316 00:15:49,480 --> 00:15:52,360 the way of this goal? Yeah, and that's a really good 317 00:15:52,360 --> 00:15:53,800 question. And that's something that we 318 00:15:53,800 --> 00:15:55,880 deal with everyday with people we work with. 319 00:15:55,880 --> 00:15:58,920 And so I think, you know, don't get hung up on the fact if you 320 00:15:58,920 --> 00:16:02,200 miss a, a session or you miss a day or you get sick or, you 321 00:16:02,200 --> 00:16:04,320 know, you're, you've might, you might have a kid that's been 322 00:16:04,320 --> 00:16:07,080 sick through the night and you know, you've been up all night 323 00:16:07,080 --> 00:16:11,040 and you're just really tired. It's about overall consistency, 324 00:16:11,040 --> 00:16:13,280 but it's not about one particular session or one 325 00:16:13,280 --> 00:16:16,800 particular day of training. So I'm not one of those coaches 326 00:16:16,800 --> 00:16:19,120 that says, oh, you've got to make that session up on another 327 00:16:19,120 --> 00:16:21,600 day later in the week. So if you miss something, forget 328 00:16:21,600 --> 00:16:24,200 about that day and you just keep going on with your plan. 329 00:16:24,760 --> 00:16:27,760 I do schedule an easy week within our marathon block. 330 00:16:28,000 --> 00:16:30,560 And that's really important to absorb the training and just 331 00:16:30,560 --> 00:16:32,440 make sure that you're not slightly overtraining. 332 00:16:32,560 --> 00:16:35,320 And when I say slightly overtraining, you know, part of 333 00:16:35,320 --> 00:16:38,080 training is recovery and people that have busy lives, they don't 334 00:16:38,080 --> 00:16:39,960 have time to rest properly during the day. 335 00:16:39,960 --> 00:16:41,960 Obviously they're working or they're looking after kids. 336 00:16:42,800 --> 00:16:45,400 And so if you're not getting quite enough recovery week in 337 00:16:45,400 --> 00:16:48,600 week out, that's when you're not quite absorbing the training. 338 00:16:48,600 --> 00:16:51,440 So we always schedule an easy week and usually some sort of a 339 00:16:51,440 --> 00:16:55,120 race or like 1/2 marathon or some sort of a race at the end 340 00:16:55,120 --> 00:16:58,360 of an easy week or or not, you know, some people just need an 341 00:16:58,360 --> 00:16:59,640 easy week to absorb the training. 342 00:16:59,640 --> 00:17:01,800 So I find that's worked really well for me. 343 00:17:01,800 --> 00:17:05,640 And only increasing the long run volumes every second week is 344 00:17:05,640 --> 00:17:08,160 really good too. So it's one of those things that 345 00:17:09,079 --> 00:17:11,079 if you miss something, don't worry about it. 346 00:17:11,079 --> 00:17:12,839 It's just about the overall thing. 347 00:17:12,839 --> 00:17:14,640 It's not about any particular day. 348 00:17:15,359 --> 00:17:18,800 And even even training sessions, like one training sessions not 349 00:17:18,800 --> 00:17:22,800 gonna like, you know, make you, you know. 350 00:17:23,200 --> 00:17:25,560 Win Improve 10 minutes of. Your time. 351 00:17:25,560 --> 00:17:27,280 Yeah. So it's not about one particular 352 00:17:27,280 --> 00:17:29,720 session. It's just about just doing the 353 00:17:29,720 --> 00:17:32,640 best you can. And like none of us, none of us 354 00:17:32,640 --> 00:17:34,960 can do this perfect. Like I mean, anyone I've 355 00:17:34,960 --> 00:17:37,360 coached, they never do the perfect plan. 356 00:17:37,360 --> 00:17:40,640 If I wrote a plan 12 weeks ahead of time, which I don't do 357 00:17:40,640 --> 00:17:43,560 because I only write plans a week ahead of time because, you 358 00:17:43,560 --> 00:17:45,680 know, life happens and I've got to change things. 359 00:17:45,680 --> 00:17:48,440 And that's why I only programme like I have an idea of what I'm 360 00:17:48,440 --> 00:17:51,240 going to do, obviously, but that's why we don't programme 12 361 00:17:51,240 --> 00:17:54,160 weeks ahead because, you know, you can't just think I've got to 362 00:17:54,600 --> 00:17:57,920 I've got to sit to this real structure of what I'm going to 363 00:17:57,920 --> 00:18:01,080 do in six weeks time might be different to, you know, if 364 00:18:01,080 --> 00:18:03,600 you've got an online plan that's like a static plan. 365 00:18:03,600 --> 00:18:06,280 That's why I'm not a big of those plans because it needs to 366 00:18:06,280 --> 00:18:08,560 sort of move with with what you're doing. 367 00:18:08,960 --> 00:18:11,160 So don't don't stress if you miss something, it's it's 368 00:18:11,160 --> 00:18:12,560 totally I. Love that as a takeaway. 369 00:18:12,560 --> 00:18:15,400 This is the beauty of having a coach or being accountable to 370 00:18:15,400 --> 00:18:19,320 someone else as well, because if you're only by yourself, and I 371 00:18:19,320 --> 00:18:22,040 feel this quite often, you do compare the kilometres. 372 00:18:22,040 --> 00:18:24,320 You do look at something, but as soon as you have someone outside 373 00:18:24,320 --> 00:18:27,640 of just yourself saying to you, it's OK this week, you don't 374 00:18:28,080 --> 00:18:30,480 need to run. You know, it doesn't have to be 375 00:18:30,480 --> 00:18:33,720 like exactly right every week. And you've got the confidence 376 00:18:33,720 --> 00:18:37,160 from that other person that I think whether you're running a 377 00:18:37,160 --> 00:18:41,000 marathon, 10K or doing any sports is one of the biggest 378 00:18:41,000 --> 00:18:45,160 kind of assets you can have someone else to be, to have some 379 00:18:45,160 --> 00:18:47,480 accountability to, to take that off yourself. 380 00:18:47,480 --> 00:18:49,600 And that's what you're going to have for this whole process. 381 00:18:49,600 --> 00:18:52,280 I can guarantee there's lots going off in people's heads 382 00:18:52,280 --> 00:18:56,480 right now who are listening to this and are thinking Anita 383 00:18:56,480 --> 00:18:59,160 sounds really nice. I'd love to like but from 384 00:18:59,800 --> 00:19:01,280 honestly again. Maybe you're getting ahead of 385 00:19:01,280 --> 00:19:04,080 yourself here, Liam. No, no, no, I'm just saying 386 00:19:04,080 --> 00:19:06,840 laceuprunning.com dot AUI just want to say that again here, 387 00:19:06,840 --> 00:19:09,640 laceuprunning.com dot AU because if you're halfway through this 388 00:19:09,960 --> 00:19:13,920 and you're hearing Bonita speak about her coaching mentality and 389 00:19:13,920 --> 00:19:16,240 her attitude towards this, go and check it out. 390 00:19:16,240 --> 00:19:19,520 Laceuprunning.com dot AU Probably not going to be able to 391 00:19:19,520 --> 00:19:21,920 get it in time for the Gold Coast Marathon, but it certainly 392 00:19:21,920 --> 00:19:25,280 sounds like it if it if it has set those alarm bells off in 393 00:19:25,280 --> 00:19:28,440 your head or lit up something, go and have a look and and you 394 00:19:28,440 --> 00:19:30,520 can investigate a bit further and maybe there's something down 395 00:19:30,520 --> 00:19:32,680 the track you can look at well. We just lit up in my head 396 00:19:32,680 --> 00:19:35,080 because exactly what you said about the I'll keep coming back 397 00:19:35,080 --> 00:19:39,200 to these kilometres because with Strava especially, everyone's so 398 00:19:39,200 --> 00:19:41,600 concerned, You know, the graph I sent you, everyone's so 399 00:19:41,600 --> 00:19:44,560 concerned about having this perfect graph of, you know, 400 00:19:44,560 --> 00:19:47,600 progression and that will make me, you know, get better. 401 00:19:47,600 --> 00:19:50,640 But the reality is, like you said, if you miss one session, 402 00:19:51,000 --> 00:19:54,360 you just can't keep playing continual catch up or you end up 403 00:19:54,360 --> 00:19:55,680 injured. Yeah, yeah. 404 00:19:55,680 --> 00:19:58,800 And look, you know, it's one of those things that I'm not from 405 00:19:58,800 --> 00:20:02,400 the thought process of having those perfect rafts or, you 406 00:20:02,400 --> 00:20:05,680 know, anything like that. It's all about how you feel and, 407 00:20:05,680 --> 00:20:08,640 and how much you're enjoying it. And that's going to really work 408 00:20:08,640 --> 00:20:11,560 towards you having a good marathon rather than having 409 00:20:11,560 --> 00:20:16,640 these perfect stats on Strava. So what should Liam or if I was 410 00:20:16,640 --> 00:20:20,080 doing it, what, what should I be looking for then each week to 411 00:20:20,080 --> 00:20:22,600 kind of like tick off and go, you know, I'm I'm happy with 412 00:20:22,600 --> 00:20:24,880 that or progressing with that. Yeah, look, I think if you can 413 00:20:24,880 --> 00:20:27,440 do your long run each week, that's that's probably the main 414 00:20:27,440 --> 00:20:32,040 session each week for a marathon programme and then and one other 415 00:20:32,040 --> 00:20:34,040 session, so an interval session or something like that. 416 00:20:34,640 --> 00:20:37,360 And then the easy days, they're just really easy. 417 00:20:37,360 --> 00:20:39,720 I always say people run too hard on easy days. 418 00:20:39,960 --> 00:20:42,480 So you've got to be holding yourself back and just making 419 00:20:42,480 --> 00:20:45,920 sure that like if you're trying to break three hours and that's 420 00:20:45,920 --> 00:20:49,600 415 pace, your easy day should be, you know, 5 minute case or 421 00:20:49,600 --> 00:20:52,320 slower, so. On the first time as then, 422 00:20:52,320 --> 00:20:54,040 because we've discussed this before. 423 00:20:54,360 --> 00:20:57,280 What you know, I'm just, it's my first marathon. 424 00:20:57,280 --> 00:21:00,560 I'm just starting out. How do you know what that easy 425 00:21:00,560 --> 00:21:02,760 run pace should be? Yeah, look, and that's really 426 00:21:02,760 --> 00:21:04,640 hard. Often I just see what they 427 00:21:04,640 --> 00:21:08,360 currently run at and then just make sure that when we structure 428 00:21:08,360 --> 00:21:11,240 some sessions, that easy pace is slower than that. 429 00:21:11,440 --> 00:21:14,720 But I can guarantee you that most beginner runners or people 430 00:21:14,720 --> 00:21:17,360 that are just in the marathon for the first time, they're 431 00:21:17,360 --> 00:21:18,960 going to be running too fast every day. 432 00:21:19,320 --> 00:21:22,760 So what we want to do, you know with your with your week that 433 00:21:22,760 --> 00:21:25,400 the hard sessions are high. You know, if you're looking at a 434 00:21:25,400 --> 00:21:28,080 graph and the low sessions are low and you want that big 435 00:21:28,080 --> 00:21:30,720 variation with the intensities of your training. 436 00:21:31,440 --> 00:21:34,800 But a lot of beginner runners, their graph is just flat because 437 00:21:34,800 --> 00:21:38,080 every runs the same pace. And so we want, we will all be 438 00:21:38,080 --> 00:21:42,680 telling them to go slower in the easy days and then and we'll do 439 00:21:42,680 --> 00:21:44,360 some little sessions. And that's really fun for 440 00:21:44,360 --> 00:21:47,960 beginner runners because a lot of people, they don't know what 441 00:21:47,960 --> 00:21:50,040 sessions are. And it's really fun to be doing 442 00:21:50,040 --> 00:21:51,840 that. But it's one of those things 443 00:21:51,840 --> 00:21:55,640 that it'll be more on feel rather than plugging in paces. 444 00:21:55,640 --> 00:21:58,680 But I, I will look, we put all our training on training peaks. 445 00:21:58,680 --> 00:22:01,920 So I can look and see, you know, what pace a beginner run is 446 00:22:01,920 --> 00:22:04,080 running in their easy runs and just make sure that they're 447 00:22:04,080 --> 00:22:06,200 running slow enough. But you can do it at heart rate 448 00:22:06,200 --> 00:22:07,360 too. You can sort of just make sure 449 00:22:07,360 --> 00:22:09,120 their heart rate's below 130. Yeah. 450 00:22:09,200 --> 00:22:11,640 So for those who don't know what training peaks is where, how's 451 00:22:11,640 --> 00:22:13,200 that work? So that's what lead you, that's 452 00:22:13,200 --> 00:22:15,440 what you have Liam and Brody on, and that's how you manage 453 00:22:15,440 --> 00:22:17,280 everything. Yeah, So that's just an online 454 00:22:17,280 --> 00:22:19,600 programme that we use for everyone. 455 00:22:19,600 --> 00:22:22,760 So I've got all our all our runners onto training Peaks and, 456 00:22:22,960 --> 00:22:26,560 and each and, and for me as the coach, I plug in the training 457 00:22:26,560 --> 00:22:28,840 for the week ahead. And then you can see it comes to 458 00:22:28,840 --> 00:22:30,120 your phone. You can put the app on your 459 00:22:30,120 --> 00:22:31,400 phone. You can just see what you've got 460 00:22:31,400 --> 00:22:33,280 each day. And you know, some days might be 461 00:22:33,280 --> 00:22:34,600 rest. So it's not like there's 462 00:22:34,600 --> 00:22:37,440 training every day. But you know, I put the specific 463 00:22:37,440 --> 00:22:40,400 details for the sessions and then I can see how you went. 464 00:22:40,640 --> 00:22:42,440 There's a graph. I can even see where you did the 465 00:22:42,440 --> 00:22:45,200 session, but it's more about the feedback. 466 00:22:45,200 --> 00:22:47,520 So you can write little comments in training Peaks and that's 467 00:22:47,520 --> 00:22:51,280 what I look for. So, you know, you might say I 468 00:22:51,280 --> 00:22:57,640 did five times AK at 4 minute pace and felt good or you know, 469 00:22:57,680 --> 00:23:00,880 I really struggled today. And then you might your next 470 00:23:00,880 --> 00:23:02,720 session, you might say I really struggled again. 471 00:23:02,720 --> 00:23:05,120 And then when I look at these comments, I'm going, I think 472 00:23:05,120 --> 00:23:07,880 he's a bit tired. So I might say, OK, we're not 473 00:23:07,880 --> 00:23:10,280 doing a session on Tuesday of the next week because you need 474 00:23:10,280 --> 00:23:13,720 to recover a bit. Right, so this this is actually 475 00:23:13,880 --> 00:23:19,800 really good for me that that honesty of feedback and feeling 476 00:23:20,000 --> 00:23:23,680 post session is really important for you to get from me. 477 00:23:23,720 --> 00:23:26,080 Yeah, yeah, it's so. And when I look at, you know, 478 00:23:26,080 --> 00:23:29,400 Someone Like You with your job too, and this time of year 479 00:23:29,480 --> 00:23:32,440 you're training in some like it's been hot on the Gold Coast, 480 00:23:32,440 --> 00:23:33,520 like you're training when it's hot. 481 00:23:33,720 --> 00:23:35,800 You're not training at 4:00 in the morning where a lot of 482 00:23:35,800 --> 00:23:37,520 people here on the Gold Coast train. 483 00:23:37,520 --> 00:23:41,040 So you might, it might be quite hard the first few weeks until 484 00:23:41,040 --> 00:23:42,320 the weather starts getting cooler. 485 00:23:42,600 --> 00:23:43,800 Yeah. And that's a hard thing for you 486 00:23:43,800 --> 00:23:46,840 over summer too, because you know, if you're doing sort of a 487 00:23:46,840 --> 00:23:50,080 lot of training through summer, it it can the weeks can make you 488 00:23:50,080 --> 00:23:52,440 tired because you're, if you're training at lunchtime, that's 489 00:23:52,880 --> 00:23:55,520 brutal in heat and humidity. Does that give me any benefit 490 00:23:55,560 --> 00:23:58,160 I'm trying to find? I'm trying to find positives for 491 00:23:58,160 --> 00:23:58,720 myself. Yeah, look. 492 00:23:59,520 --> 00:24:01,200 Yeah, like heat. Attuned is that. 493 00:24:01,200 --> 00:24:01,840 Good. Yeah. 494 00:24:01,960 --> 00:24:04,200 Like you can heat. Heat is a stress. 495 00:24:04,200 --> 00:24:07,320 Altitude's a stress. So it's one of those things that 496 00:24:07,480 --> 00:24:11,920 people go on training camps like a we one year before Athens 497 00:24:11,920 --> 00:24:14,120 Olympics, we went to Madrid to train because we were living in 498 00:24:14,120 --> 00:24:17,120 London and it was too cold. So you know, you want to go, you 499 00:24:17,120 --> 00:24:18,320 want, you're only training in heat. 500 00:24:18,320 --> 00:24:20,920 But I think our summer in Queensland, the heat and 501 00:24:20,920 --> 00:24:25,360 humidity is too much for like a prolonged period of like 5-4 502 00:24:25,360 --> 00:24:27,520 months training. So it's it can be quite hard 503 00:24:27,520 --> 00:24:31,280 towards the end of summer. I'm so excited. 504 00:24:31,280 --> 00:24:34,320 I'm I've I've been, I've been kicked down to the lowest rung 505 00:24:34,320 --> 00:24:37,320 at the start of this week. Benita's come on and said it's 506 00:24:37,320 --> 00:24:39,520 going to be tough. But now I'm slowly, but the 507 00:24:39,560 --> 00:24:43,440 excitement is ramping back up. Can I ask some frivolous 508 00:24:43,440 --> 00:24:45,680 questions because again, there's people out there listening to 509 00:24:45,680 --> 00:24:47,120 this who are about to start their journey. 510 00:24:47,520 --> 00:24:51,160 Can we talk shoes? Yeah, I do have as people who 511 00:24:51,160 --> 00:24:54,160 listen to this podcast when I have a brand new yet to be used 512 00:24:54,160 --> 00:24:56,840 pair of Nike alpha flies sitting in my wardrobe that I haven't 513 00:24:56,840 --> 00:24:58,760 felt worthy of. I intend on running the Gold 514 00:24:58,760 --> 00:25:02,080 Coast Marathon in those. What should I be training in? 515 00:25:02,400 --> 00:25:06,520 Yeah, look, I think, I think trainers are good, but I think 516 00:25:06,520 --> 00:25:08,920 you should wear the alpha flies sometimes in these specific 517 00:25:08,920 --> 00:25:11,640 marathon sessions, like just to get used to running in them. 518 00:25:11,640 --> 00:25:13,560 But also I think you recover quicker. 519 00:25:13,880 --> 00:25:16,520 And so, you know, we only do in a marathon prep, we might do 520 00:25:16,520 --> 00:25:18,600 like six of these. So they're only every second 521 00:25:18,600 --> 00:25:21,040 weekend and not even every second weekend. 522 00:25:21,040 --> 00:25:21,600 So you might. But I. 523 00:25:21,600 --> 00:25:23,640 Should run in those shoes for those sessions, yeah. 524 00:25:23,680 --> 00:25:26,160 I think, I think sometimes maybe not all of them, but I think 525 00:25:26,160 --> 00:25:29,200 it's good for you to do that because you actually, your body 526 00:25:29,200 --> 00:25:31,040 recovers. So I think they absorb a bit of 527 00:25:31,040 --> 00:25:33,160 the pounding. So your body recovers a bit 528 00:25:33,160 --> 00:25:35,160 better. And, and marathon training is 529 00:25:35,160 --> 00:25:37,520 not only about, you know, getting used to the marathon 530 00:25:37,520 --> 00:25:40,360 pace and doing all this training, but you've got to 531 00:25:40,360 --> 00:25:43,080 recover between the training to, to get that benefit. 532 00:25:43,080 --> 00:25:46,720 So if you're not recovering, you're sort of training, you're, 533 00:25:46,760 --> 00:25:50,040 you're, we call it overtraining. You're not really overtraining, 534 00:25:50,040 --> 00:25:51,800 but if you're not recovering, you're just getting worse and 535 00:25:51,800 --> 00:25:54,000 worse and worse. So you want to sort of have that 536 00:25:54,000 --> 00:25:57,000 training stress and then you're tired and then you get up to 537 00:25:57,000 --> 00:26:00,160 that new level of fitness, training stress again, new level 538 00:26:00,160 --> 00:26:01,920 of fitness. So you're getting fitter and 539 00:26:01,920 --> 00:26:03,720 fitter. And I think the shoes help. 540 00:26:03,720 --> 00:26:05,560 And so we gotta use what we can use so. 541 00:26:05,720 --> 00:26:07,680 And that's the same advice to a first timer. 542 00:26:07,960 --> 00:26:09,560 Yeah, for sure. No matter what pace you're 543 00:26:09,560 --> 00:26:11,120 running. Yeah, same, same. 544 00:26:11,240 --> 00:26:14,080 But I think with the 1st timer, I wouldn't, I wouldn't be too 545 00:26:14,080 --> 00:26:16,280 focused on the shoes. So the first time is, I think 546 00:26:16,280 --> 00:26:19,640 it's all about just getting a struction programme, maybe 547 00:26:19,640 --> 00:26:21,880 running a bit more. First timers might need to put 548 00:26:21,880 --> 00:26:24,160 in a bit of cross training if they haven't run much and 549 00:26:24,160 --> 00:26:25,640 they're looking at the marathon as it. 550 00:26:25,720 --> 00:26:28,880 So if you've only been running one or two times a week and I 551 00:26:28,880 --> 00:26:32,120 was coaching you, I wouldn't my, my first week of coaching you, I 552 00:26:32,120 --> 00:26:33,680 wouldn't be giving you five runs a week. 553 00:26:33,680 --> 00:26:36,280 I'd be giving you one or two runs a week with some more cross 554 00:26:36,280 --> 00:26:38,040 training to build up your aerobic base. 555 00:26:38,040 --> 00:26:39,680 And then we'd increase the running a bit. 556 00:26:39,960 --> 00:26:42,880 So it's one of those things that the shoes, yeah, they're good, 557 00:26:42,880 --> 00:26:45,800 great technology. But Liam going for a sub three 558 00:26:45,800 --> 00:26:48,560 hours, like that's that, like hardly anyone can do that. 559 00:26:48,560 --> 00:26:51,960 So it's one of those things that when the faster we get, we want 560 00:26:51,960 --> 00:26:54,440 to use things like the shoes to help us more and more. 561 00:26:54,600 --> 00:26:57,320 Whereas like a a first time marathoner, it's about getting 562 00:26:57,320 --> 00:27:00,520 to the finish, enjoying it. Obviously we could use the shoes 563 00:27:00,520 --> 00:27:04,000 that they're great technology, but that wouldn't be one of the 564 00:27:04,000 --> 00:27:06,680 first things I go to as a coach to tell you what to do. 565 00:27:07,000 --> 00:27:10,600 Let's just reiterate that for people out there, the shoes 566 00:27:10,960 --> 00:27:13,600 shouldn't be the first thing on your priority list. 567 00:27:13,720 --> 00:27:15,880 If this is. If your aim is to finish the 568 00:27:15,880 --> 00:27:20,200 marathon, the shoes are the least of your worries, right? 569 00:27:20,200 --> 00:27:23,760 I know everybody wants to look good, Courtney, but the shoes, 570 00:27:23,760 --> 00:27:27,320 again, the least of your worries, There's a lot of other 571 00:27:27,320 --> 00:27:29,480 things you'd be prioritised. What would you take away about 572 00:27:29,480 --> 00:27:32,200 the cross training too? First timers you haven't run 573 00:27:32,200 --> 00:27:33,600 much. That's a great. 574 00:27:33,600 --> 00:27:36,960 Point as somebody who has very much been in the position of not 575 00:27:36,960 --> 00:27:40,120 having money KS much time on feet during the week and then 576 00:27:40,120 --> 00:27:43,040 jumping into a 12 week block. If you're one of those people, 577 00:27:43,640 --> 00:27:45,640 don't I've made this mistake myself. 578 00:27:45,880 --> 00:27:48,640 All that happens is you'll get injured, you'll get injured, and 579 00:27:48,640 --> 00:27:51,720 then you'll get angry and you'll get frustrated and then next 580 00:27:51,720 --> 00:27:54,280 thing you know, you're standing on the start line going, I'm not 581 00:27:54,280 --> 00:27:57,320 ready to do this. So yeah, that that cross 582 00:27:57,320 --> 00:28:01,120 training idea. Can you give us some examples of 583 00:28:01,720 --> 00:28:04,360 things that would tick the box of being cross training that's 584 00:28:04,360 --> 00:28:05,760 not running? Yeah, yeah. 585 00:28:05,760 --> 00:28:08,280 And I think with cross training, you've got to do what you enjoy. 586 00:28:08,320 --> 00:28:11,040 So, you know, I'm not going to tell you to go swimming if you 587 00:28:11,040 --> 00:28:13,120 don't like swimming in. Correct SO. 588 00:28:13,120 --> 00:28:14,680 I don't have to go swimming. That's awesome. 589 00:28:15,320 --> 00:28:18,080 Yeah, I think things like elliptical's good, you know, 590 00:28:18,080 --> 00:28:22,360 bikes good. I I reckon, you know, even even 591 00:28:22,360 --> 00:28:25,360 doing long hikes, if you've got time is because it's time on 592 00:28:25,360 --> 00:28:28,320 your feet as well. But I've got a lot of people 593 00:28:28,320 --> 00:28:32,160 that just love things like, I think elliptical because it's 594 00:28:32,160 --> 00:28:35,440 sort of like a bit on your feet, but but not things like the 595 00:28:35,440 --> 00:28:37,600 rowing machine, I don't think is as correlational. 596 00:28:37,600 --> 00:28:41,520 Like it's a bit of cardio. But I, yeah, I tend to find 597 00:28:41,920 --> 00:28:44,640 riding and if you're doing like hilly rides, I think that's, 598 00:28:44,640 --> 00:28:46,160 that's good. That's it's a good for you as 599 00:28:46,160 --> 00:28:49,440 well. So, but I coach a lot of people 600 00:28:49,480 --> 00:28:53,040 that are quite a number of people that are a bit older than 601 00:28:53,160 --> 00:28:57,880 than us, like over 60 that do marathons and they might only do 602 00:28:57,880 --> 00:29:00,680 1 running session a week, but the other session is like a 603 00:29:00,680 --> 00:29:03,280 black session or something cross training. 604 00:29:03,520 --> 00:29:06,320 So the other intensity session is, is a cross training session 605 00:29:06,320 --> 00:29:08,600 because they can't handle 2 sessions a week. 606 00:29:09,080 --> 00:29:12,120 And then we do a few easy runs. So you can, you can do it like 607 00:29:12,120 --> 00:29:13,800 that too. It's about getting to the start 608 00:29:13,800 --> 00:29:15,640 line healthy. So you want to, and then that 609 00:29:15,640 --> 00:29:17,720 and they incorporate strength training, which is I think a 610 00:29:17,720 --> 00:29:20,480 really good thing to do for any runner. 611 00:29:20,480 --> 00:29:23,040 But especially as we get older, you know, we're losing that bone 612 00:29:23,040 --> 00:29:26,160 density and, and the marathon is about strength. 613 00:29:26,160 --> 00:29:28,800 You know, like you get past 30K and you've got to be strong. 614 00:29:29,520 --> 00:29:33,960 So always like in cross country and marathons because you need, 615 00:29:34,040 --> 00:29:36,400 you need that strength. And if you don't have the 616 00:29:36,400 --> 00:29:39,040 strength, you know, I mean, you know, you're not going to get 617 00:29:39,040 --> 00:29:41,760 through that last part. So I, I think strength training 618 00:29:41,760 --> 00:29:42,880 is important. What are you sitting down? 619 00:29:43,160 --> 00:29:46,480 Smiling about no, I was looking at you just not surprised 620 00:29:46,480 --> 00:29:50,920 actually, I keep coming back to this idea that I never really 621 00:29:50,920 --> 00:29:54,640 realised as a beginner or you talked about someone over 60, 622 00:29:55,040 --> 00:29:58,280 just how little like what was the minimum amount you could run 623 00:29:58,280 --> 00:30:00,160 and you're just saying they're like even some of those over 624 00:30:00,160 --> 00:30:02,000 60s. It's once a week plus cross 625 00:30:02,000 --> 00:30:06,160 training. I, I, I think so many, including 626 00:30:06,160 --> 00:30:08,960 myself, I've got caught in up in this over the years. 627 00:30:09,320 --> 00:30:12,080 If I'm only running, you just want to overrun. 628 00:30:12,080 --> 00:30:15,040 You just think you must have to do so much more than you really 629 00:30:15,040 --> 00:30:17,920 do. But the takeaway is you can only 630 00:30:17,920 --> 00:30:20,520 control as much as you can do individually yourself, right? 631 00:30:20,520 --> 00:30:23,720 You can see all the different programmes you hear from elites, 632 00:30:23,720 --> 00:30:27,240 all the different sessions Liam CS on Instagram, his mates 633 00:30:27,240 --> 00:30:30,320 doing. You've really just got to come 634 00:30:30,320 --> 00:30:33,200 back to you're always better to be underdone and be able to get 635 00:30:33,200 --> 00:30:35,440 to the start line than you are to be overdone. 636 00:30:35,480 --> 00:30:37,720 And I'm a case in point right now. 637 00:30:37,800 --> 00:30:40,560 That is me. I'm loving hearing this, yeah. 638 00:30:40,640 --> 00:30:42,080 Yeah. And look, I think too when we're 639 00:30:42,080 --> 00:30:45,280 so busy, I always think have that have that frame of thought 640 00:30:45,280 --> 00:30:47,920 that we have to always be a little bit underdone because 641 00:30:48,160 --> 00:30:50,080 it's not just the training that's going to get us, but it's 642 00:30:50,080 --> 00:30:52,880 just life that gets us. So if you're training, if I'm 643 00:30:52,880 --> 00:30:56,640 giving you the perfect plan, if you were just in A and like if 644 00:30:56,640 --> 00:30:59,280 you live the life of an elite athlete for the next 13 weeks 645 00:30:59,440 --> 00:31:02,880 and I was giving you the absolute perfect plan, that that 646 00:31:02,880 --> 00:31:05,080 would be too much for you because you've got stuff to do. 647 00:31:05,080 --> 00:31:06,680 You've got kids, you know, you've got a job. 648 00:31:06,960 --> 00:31:09,480 So we have to sort of slightly under train everyone so they get 649 00:31:09,480 --> 00:31:12,720 to that start line ready to go. And I've made that mistake as a 650 00:31:12,720 --> 00:31:15,280 coach. I've coached so many people and 651 00:31:15,280 --> 00:31:17,160 you kick yourself when you think, oh, I probably gave that 652 00:31:17,160 --> 00:31:18,920 person a little bit too much training. 653 00:31:18,920 --> 00:31:20,560 Yeah. And you sort of think it's more 654 00:31:20,560 --> 00:31:22,400 it's your fault as the coach too. 655 00:31:22,560 --> 00:31:25,040 And so you've got to take a bit of that responsibility as well. 656 00:31:25,040 --> 00:31:28,200 And you're better to be on the start line and ready to go and 657 00:31:28,200 --> 00:31:31,720 excited than be there sort of carrying some sort of an injury. 658 00:31:32,320 --> 00:31:36,000 And or, or, or the another thing that's really hard is you're on 659 00:31:36,000 --> 00:31:38,120 the start line and you just wish you'd already done the race. 660 00:31:38,120 --> 00:31:40,080 You're so sick of it. So you don't want to be like 661 00:31:40,080 --> 00:31:42,920 that either. We're going to get into recovery 662 00:31:43,000 --> 00:31:45,680 in an in some episodes down the track a little bit more, but 663 00:31:45,680 --> 00:31:48,600 just starting you, you know, from a minimum point of view, is 664 00:31:48,600 --> 00:31:51,360 there anything recovery wise that you'd suggest like day to 665 00:31:51,360 --> 00:31:53,640 day? Yeah, look, sleep's the biggest 666 00:31:53,640 --> 00:31:56,360 thing. So there's so many recovery 667 00:31:56,360 --> 00:32:00,080 things out there, and I call them gimmicks, but you know, you 668 00:32:00,080 --> 00:32:01,800 can you can go to all these places. 669 00:32:01,800 --> 00:32:05,360 But you know, when I was an athlete and when I tell people 670 00:32:05,360 --> 00:32:10,560 that I coach now, sleep's huge and, and being a, being a mum to 671 00:32:10,560 --> 00:32:14,240 two little kids, I've just never realised how like I've never 672 00:32:14,240 --> 00:32:16,280 been one of those people that I've always been able to sleep 673 00:32:16,280 --> 00:32:18,480 properly, right. And then I had my daughter and 674 00:32:18,480 --> 00:32:21,560 now I've got like a little baby and you're up all the time and 675 00:32:21,560 --> 00:32:23,520 you just feel so tired during the day. 676 00:32:23,520 --> 00:32:26,000 And but then some people live their life like that. 677 00:32:26,000 --> 00:32:27,480 They never sleep properly through the night. 678 00:32:27,560 --> 00:32:30,640 So number one thing is sleep and just making sure you get as much 679 00:32:30,640 --> 00:32:33,320 as you can. But I think, you know, I think 680 00:32:33,320 --> 00:32:35,600 contrast showers are good, ice bars are good. 681 00:32:36,560 --> 00:32:41,040 You know, I'm not huge on the Normatech boots or you know, the 682 00:32:41,040 --> 00:32:44,640 recovery centres as such. I think if you've got time to go 683 00:32:44,640 --> 00:32:47,240 to a recovery centre, you know, you should just be having a 684 00:32:47,440 --> 00:32:50,120 daytime sleep or something. That's that's my view. 685 00:32:50,200 --> 00:32:53,480 I'm here for the daytime sleeps. I'm here for the daytime sleeps. 686 00:32:53,840 --> 00:32:57,680 All right, so this is it. This is we are in the beginning 687 00:32:57,720 --> 00:33:02,600 runs Gold Coast. This is the beginning of this 12 688 00:33:02,600 --> 00:33:04,240 week block that we are heading into. 689 00:33:05,000 --> 00:33:09,760 I have been told unequivocally that my goal of sub 3 is going 690 00:33:09,760 --> 00:33:11,960 to be tough. Bronte is setting out to 691 00:33:11,960 --> 00:33:13,840 complete her first ever marathon. 692 00:33:13,840 --> 00:33:16,320 We will be following these programmes courtesy Bonita 693 00:33:16,320 --> 00:33:19,080 Willis and Lace Up Running. You can go and check them out, 694 00:33:19,080 --> 00:33:22,680 Lace up running.com dot AU Gold Coast Marathon as if you signed 695 00:33:22,680 --> 00:33:26,320 up for this race this year. Follow along, keep in touch with 696 00:33:26,320 --> 00:33:28,400 the programme. We're going to be talking all 697 00:33:28,400 --> 00:33:32,080 things nutrition, fuelling during the race, pre race, post 698 00:33:32,080 --> 00:33:34,520 race, all that sort of stuff. We're going to touch on all 699 00:33:34,520 --> 00:33:38,280 those points we think matter in a Gold Coast, in a marathon 700 00:33:38,280 --> 00:33:41,240 training block for the Gold Coast Marathon over the next 12 701 00:33:41,240 --> 00:33:43,680 weeks as we lead into this. How are you feeling? 702 00:33:43,680 --> 00:33:46,320 Mr Atkinson's having to essentially sit on the sidelines 703 00:33:46,320 --> 00:33:47,840 for all this. Envy. 704 00:33:48,080 --> 00:33:50,520 Yeah, 100% envy. I had my head in doing this 705 00:33:50,520 --> 00:33:53,880 marathon, and that's where half of this idea I'm gonna get 706 00:33:53,960 --> 00:33:57,920 yourself and Brody and Benita to go and have all this excitement 707 00:33:57,920 --> 00:34:00,200 and I'm just on the sidelines. So I'll be here on the 708 00:34:00,200 --> 00:34:02,920 sidelines. I'm gonna be in here for the 709 00:34:02,920 --> 00:34:04,840 whole journey because I'm learning along the way. 710 00:34:04,840 --> 00:34:08,000 There's so many questions we've asked and now we're gonna get 711 00:34:08,000 --> 00:34:10,360 the answers for from someone who's got the expertise in this 712 00:34:10,360 --> 00:34:13,000 space. Final words, Bonita, anything. 713 00:34:13,000 --> 00:34:16,560 As we start, this is is there anything you say to your 714 00:34:16,560 --> 00:34:20,080 athletes, your clients, the people you're coaching at the 715 00:34:20,080 --> 00:34:22,040 beginning of a 12 week block like this? 716 00:34:22,440 --> 00:34:24,239 Yeah, like OSO don't overthink it. 717 00:34:24,239 --> 00:34:26,880 So when you've if you've got a coach and you believe in the 718 00:34:26,880 --> 00:34:29,440 coach and you trust what they're doing, it's it's one of those 719 00:34:29,440 --> 00:34:31,040 things that you you should be enjoying it. 720 00:34:31,040 --> 00:34:35,280 So, you know, like my job often is to hold people back. 721 00:34:35,280 --> 00:34:37,320 So often I'm saying don't do that session. 722 00:34:37,320 --> 00:34:39,080 Just have a rest or things like that. 723 00:34:39,080 --> 00:34:43,159 More so than, you know, being really hard on people, but 724 00:34:43,159 --> 00:34:46,280 enjoying the journey and the more you can enjoy it and relax, 725 00:34:46,280 --> 00:34:48,800 like runnings about being relaxed and, you know, when we 726 00:34:48,800 --> 00:34:51,520 think about our best races or our best thoughts about running, 727 00:34:51,520 --> 00:34:54,480 it's when we're relaxed and, and, and, and, and feeling 728 00:34:54,480 --> 00:34:57,320 happy. And so that's my sort of take on 729 00:34:57,520 --> 00:35:01,240 the whole programme is, is enjoying it, but also trusting 730 00:35:01,240 --> 00:35:02,800 in someone that's looking after it. 731 00:35:02,800 --> 00:35:04,680 So you don't have to sort of second guess everything. 732 00:35:04,680 --> 00:35:07,120 And then you can just go off and, and, and have fun. 733 00:35:07,120 --> 00:35:10,000 And, and just remember too, that the race is about a celebration 734 00:35:10,000 --> 00:35:13,040 of all the work you've done. So it's not, you know, it's not 735 00:35:13,040 --> 00:35:16,240 one of these doom gloom things. It's about sort of it's, it's 736 00:35:16,240 --> 00:35:18,520 something to be pumped for. So that's, that's one thing 737 00:35:18,520 --> 00:35:20,800 that, you know, and we love celebrating what we've done 738 00:35:20,800 --> 00:35:23,160 because it's a journey too, yes. And it's not going to be smooth. 739 00:35:23,400 --> 00:35:26,040 It's going to be like a roller coaster, but just be prepared 740 00:35:26,040 --> 00:35:28,640 for that as well. Well, Benita, I believe, I 741 00:35:28,640 --> 00:35:31,080 trust, I'm happy. Courtney's envious. 742 00:35:31,760 --> 00:35:34,400 Yes. But we're here now, and I cannot 743 00:35:34,400 --> 00:35:37,120 wait to go through the next 12 weeks of this. 744 00:35:37,120 --> 00:35:39,920 And then, as you say, the race itself is a victory lap. 745 00:35:40,280 --> 00:35:42,560 So do everybody out there who's listening along and following 746 00:35:42,560 --> 00:35:44,400 along. Just remember that the race 747 00:35:44,400 --> 00:35:46,480 itself will be a victory lap for all of us. 748 00:35:46,720 --> 00:35:49,240 It's all about just getting their injury free, nail free, 749 00:35:49,360 --> 00:35:51,520 all right? See you next step, Cook. 750 00:35:51,520 --> 00:35:53,440 Bonita lace up running. Thank you again. 751 00:35:53,600 --> 00:35:54,720 Thank you, now I'm pumped.