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let's get to it. Well,

0:59

we're at episode

1:02

number 325 of the

1:04

Inside Running Podcast. Thank

1:25

you for joining us for another week. We've got a

1:27

big show coming at you this week. We've got some

1:29

Patrons to thank. We've got some running news to talk

1:31

about, listen to a question. Might have

1:33

some whispers and go on the loose about a few things

1:35

and a bit of stuff to talk about with what's coming

1:37

up and a bit of a

1:40

review on some Precision Hydration products

1:43

that we've been testing out thanks to the team

1:45

at Precision Hydration. Welcome to my co-host is up

1:47

in Canberra. Bradley Croker, how are you this week?

1:50

Good. Thanks Brady. Back from

1:52

the beach, feeling recharged and yeah,

1:54

looking forward to hearing

1:56

from our guest host tonight. We haven't really had

1:58

him on the show before. and I'm not sure

2:01

we've done an interview with him. We have. We've

2:03

done one interview. We've been on twice, Bradley, this

2:05

man. He was first on episode number 23. Back

2:08

in 23, Michael Jordan's number, 11th

2:11

of April, 2018. And

2:13

then he also came in on episode 211. He

2:18

was one of the favorites of the Melbourne Marathon at

2:20

that stage. He's got a half marathon

2:22

PBEAR 62, 10K PBEAR 2835, represented

2:26

Australia at the 2018 World

2:28

Half Marathon Championships, where

2:30

he came 71st. He's got a

2:32

marathon PBEAR of 21151. He

2:36

is the owner slash director of

2:38

Pinnacle Sports for Dietary. He

2:40

now sits on the board of the

2:43

Sports and Exercise for Dietary Association. He's

2:46

the star of Australia's number one

2:48

running shoe related podcast in shoe

2:50

gigs. And I think he's

2:52

also like the Sydney Swans, number one light podiatrist

2:54

and stuff as well. Welcome to the show. Tom

2:56

DiCano, thanks for giving up some time on your

2:58

Monday night. Thank you,

3:01

Brady, Bradley. Thanks for having

3:03

me. Have a good interview, thanks man. Well, it's nice to

3:05

have you. Yeah, I did some digging today. Had some

3:07

of your mates help me out with some of

3:09

that podiatry stuff. So we're looking forward to hearing

3:11

about all the things Tom DiCano, obviously our

3:13

listeners here from here talking about shoes, but

3:15

we'll go a bit more nitty-gritty into the

3:17

training side of things tonight and your

3:20

goals and hear about what you've been doing. So

3:22

yeah, I know it was a bit of a

3:24

challenge to get you on busy man, busy dad

3:26

as well. Thanks for giving up some

3:28

time. No worries, happy to do

3:30

it. Thanks for pushing it back half an hour so the

3:32

kids could get them down. Yeah,

3:34

I think I had some problems at the

3:36

normal recording time and so did I getting

3:39

kids down to bed. So 7.30 actually worked

3:41

out pretty well for us. Tommy,

3:43

how you feeling off the back of the big

3:45

PB at Valencia, the 21151? Yeah,

3:49

feeling good, good. It's finally, it's

3:51

good to get a result that I thought I had

3:54

in me, but just never really

3:56

executed the last few years. I thought I'd be able

3:58

to do it, do something like that. You know

4:00

how it is, you don't get that

4:02

many opportunities with the marathon, so it

4:06

was just good to finally get a

4:08

result that I could be sort of happy with based

4:10

off how, all the training I put in. So

4:13

yeah, still feeling pretty good about it. And

4:15

you're backing up for Osaka, sorry, Chris. Yeah, well that

4:17

was pretty much what I was gonna say, it's like

4:20

most people after a marathon, that first month's not really

4:22

doing anything and it looks like you've pretty much had

4:24

what, maybe one or two weeks off and straight

4:27

into Osaka Prep. How's that all

4:29

going? Yeah, yeah, I

4:31

just, yeah, I don't know, I

4:33

just thought I'd keep going, I

4:36

pulled up really well actually, I pulled up.

4:38

So I did Sydney Marathon and I pulled

4:41

up way worse from that. So

4:44

I kind of got rolling in for

4:46

this Osaka Prep. I

4:49

mean, I knew I was gonna do Osaka, so I thought if

4:52

I could squeeze out a bigger

4:54

block, it'd be better, so yeah.

4:57

Well, based on your bars

4:59

on Strava, like the last

5:01

what, six weeks, looks like it's actually

5:04

been a better prep than what it

5:06

was for Valencia.

5:08

Is that fair

5:10

observation? Yeah, touch

5:12

wood, like since Valencia, I haven't

5:15

had any hiccups, I haven't

5:17

been sick. Now that I said that, I'm probably

5:19

gonna get sick. Yeah, I haven't,

5:21

like, yeah, kids haven't been sick and I

5:23

haven't been sick, so it's probably been like

5:25

the biggest help for actually getting the training

5:27

done. Yeah, so

5:30

if things keep rolling the way they are, then

5:32

yeah, I'm really looking forward to Osaka. Take

5:35

it. You feel fitter now than

5:37

when you ran Valencia? Yeah,

5:39

yeah. Take us back to Valencia, Tommy,

5:41

like you were there for the World

5:43

Half champs back in 2018, like

5:46

the magical place of that marathon in December.

5:49

Yeah, yeah, well, I've got such good memories

5:51

from that event and you've

5:53

done Valencia, so you know what it's like.

5:56

They love running over there and yeah,

5:59

they just... organization that goes

6:01

into it. It's pretty streamlined. It's

6:03

well done. So

6:06

yeah, you would have gone down in that

6:08

car park. Yeah, how cool is it? It's

6:10

cool. So we did that for World Champs.

6:12

And yeah, so it was cool to

6:14

get back in underground car park for the warm

6:16

up with all the elites

6:19

and sub-elites. So it

6:22

was cool. Did that, sort

6:24

of reminiscing of my time there

6:26

from that World Champs. And yeah,

6:29

got me all pumped and fired

6:31

up for it. Did you get nervous at

6:33

all? Like with the field, like it's a

6:35

real like aim for the stars kind of

6:37

thing when you're doing Valentia, a lot of

6:39

like Kamikaze style racing, I guess. It's

6:42

a big norm talking around. Yeah,

6:44

no, it was just more exciting. Like yeah, doing

6:47

a warm up and just like just literally doing

6:49

trials next to the Kili. It was pretty cool.

6:51

Do you get all fanboys? No,

6:54

I'm not going to like interrupt anyone to like

6:56

get a selfie or anything. So no, I didn't

6:58

want to, I probably would have loved to get

7:00

a selfie with Pekili, but I would never annoy

7:02

him during his warm up and ask him for

7:04

one. I can send you my one mate if

7:06

that helps. It's Rachel, I'm very familiar with him.

7:09

I just shot myself in that. He was in

7:12

the Race Hotel at Berlin 2017. Yeah,

7:15

that's okay. Race Hotel is okay.

7:18

Not while he's warming up. Did

7:21

you stick around there for long or did you come

7:23

straight home back to the family? No,

7:26

so my

7:28

wife Lana, her family from

7:30

London, so I flew into

7:32

London and spent three nights

7:34

in London, then flew on to Valentia

7:37

for three nights and I

7:39

actually left. I came back to London the

7:41

same day as the race. I flew back

7:43

on Sunday night and I

7:45

left London back home on the Monday.

7:48

I didn't, yeah, I had a

7:50

quick lunch in

7:53

Valentia after the race and then

7:55

headed back to London and

7:57

then on to home. A couple of years, celebrate.

8:00

Yes, I met up with Jordan Donnelly. Yeah,

8:03

I met Jordan. Shoe Geeks,

8:05

the big shoe dog from

8:07

On Running. Shoe Geeks fame,

8:09

yeah. You guys made him fame. Jordan's

8:12

got a man crush on Brady. Me and Jordan are great.

8:14

I think that's what I'm supposed to be about you Brady.

8:17

I'm his boy. Yeah, yeah, yeah. No,

8:19

we had lunch. So, yeah, we had a

8:21

few beers, had some tapas. He

8:23

speaks fluent Spanish. He was really showing off. He's

8:25

a tiny guy. I was just like, I'm not sure.

8:27

I'm just like, I'm not Spanish. He was really showing off.

8:29

He's a tiny guy. I speak like six languages, I reckon.

8:31

Yeah, yeah, yeah. He's a real high achiever. Oh,

8:33

that's good. Yeah, it was good. So,

8:35

yeah, had that. My dad was there as well. So, my dad

8:37

speaks Spanish as well. So, I was the odd one out. And

8:40

with Valencia, Tommy, at what point in the race

8:42

did you know that you were like going

8:50

to crush it and that there was, you know,

8:52

no hiccups at all on

8:55

the way? I only knew like,

8:58

well, okay, so it's 30K. I

9:00

was saying this on the shoe geeks. I

9:03

was like, I was actually feeling really, really

9:05

good at 30K. So,

9:07

I kind of pushed on from the group we

9:09

were in. And I thought at that point, I

9:12

was like, I'm going to negative

9:14

split. I'm going to run like, yeah, 210

9:16

or something like that. But

9:20

like a few K into that at about 33, 34K. Legs

9:24

sort of get real heavy. So, I sort of don't want it back. I'm

9:26

like, okay, settle down. And then

9:30

like from there, I knew

9:32

like it was all going pretty good. But

9:34

with about two or three K to

9:36

go, the carbs were like really locking up. And

9:40

so, I didn't, I was actually worried with a

9:42

few K to go that if they kept going

9:44

the way they were going, I

9:47

potentially would have to really slow down.

9:49

But like, yeah, thankfully, they pretty much, like

9:52

they pretty much, I got to

9:55

the, I was able to maintain pace, but

9:57

like honestly another K or two and yeah.

10:00

it might have been pretty. Where's

10:03

the leave in there, Tommy? I was looking

10:05

at the rankings today with

10:08

the points. You've got Valencia and then

10:10

your half marathon at Melbourne. So are

10:13

you looking at putting another time on

10:15

the board and potentially quicker at Osaka

10:17

to try and get, like, were you

10:19

thinking Olympics? Sneaking in

10:22

somehow and even a third marathon? Yeah,

10:24

I may as well. Like,

10:27

yeah, to be honest, I

10:30

kind of... People ask me about what I want to

10:32

do in Osaka. I sort of... I've

10:34

got a couple of responses. I'll be, like, telling

10:37

some people, you know, just a PB would be

10:39

good. But, you

10:41

know, deep down, I'm probably... If training

10:43

keeps going well, I'm probably

10:45

just going to go out at 208 pace. And if

10:47

there's, like, a 2% chance that I can run a

10:49

208 flat, I'm

10:51

going to take that chance. Like, I don't really... Like,

10:54

yeah, I'm not really too fussy if I blow up and I don't run

10:56

a PB. So I'm just

10:59

sort of going there to... I'm trying to put in,

11:01

like, a big block, as

11:03

you can kind of tell, like, it's high mileage and

11:05

I'm putting in some quality in and seeing if I

11:07

can get, like, quite a bit fitter than I was

11:09

in Valencia. And, yeah,

11:12

I might, to be honest, depending on what happens

11:14

and who goes out and if there's pacemakers or

11:16

not, I'll probably just go out pretty

11:18

hard. Yeah. And if it feels

11:20

OK, I probably will go out at around 208 flat pace

11:23

to see if I can actually get a time qualifier rather than points. I

11:25

don't think I'll be able to get on points. I

11:28

think if I wanted to get in on points, I'd have

11:30

to run 208 anyway. Or

11:33

you'd have to look at some, like, really,

11:35

like, you know, strange marathon that's in hot

11:37

conditions that can potentially come eighth in. You

11:40

know what I mean? Something like that. Run on,

11:42

like, 211 as well, like, something. Yeah. Go

11:44

point on to it. Yeah, I'm not... Yeah.

11:46

The only... I guess the only

11:49

downside of going kamikaze is, if

11:51

you... Like, you know,

11:53

Brett's qualified and Pat's qualified, and

11:56

if one of them or both of them would

11:58

potentially get injured, then I guess... if you

12:00

can get selected if you've, which

12:03

you've already run, yeah. You've run under that

12:05

time already, haven't you? Like when- I haven't

12:07

run under to 1130, so. Yeah,

12:09

okay. So that would be- I haven't

12:12

run under that. Yeah, so that would be the

12:14

downside of going, you know, all out and missing,

12:16

you know, to 1130, which you're

12:18

obviously quite capable of. And

12:20

one of those guys getting injured and then not making

12:23

the team. Yeah, yeah.

12:26

Yeah. He backs up, clicker rope, so you

12:28

can try the camcassie approach to the soccer and then go to

12:30

Copenhagen and just nail it to 930. It

12:32

depends. So like the theme of Japanese running

12:35

is camcassie, so, you know, maybe I'll just

12:37

join them. Yeah, but isn't

12:39

it also the theme that they're all like walking from 35K

12:41

onwards? You might

12:44

have much company in the second. Have you had a

12:46

look through the results? I had a look through the

12:48

results from last year and it looks kind of impressive

12:51

when you look at the finishing time, but then when you

12:53

go through the actual splits, it's

12:55

not pretty. And then you

12:57

don't worry on the gutter, when the gutter when

12:59

the moose goes past you either. You might look

13:02

like, yeah, that's right. Yeah.

13:05

Hey, tell us about your training

13:07

week, Tommy. Take us through Monday through to

13:09

Sunday. It was pretty impressive, big mileage in

13:11

there and capped off with a pretty large

13:13

Sunday. Yeah,

13:15

so, all

13:18

right, so basically go Monday.

13:22

So I've got a pretty standard routine. Like so basically

13:25

Monday, I started, it's

13:27

basically commute, a lot of my running is like

13:29

run commute. So basically I get the train from

13:31

my place to, to

13:34

Walleye Creek, which is kind of like halfway from home

13:36

to work and I get off and

13:38

I run the rest of the way. So that was 12K at 446.

13:43

It is like backpacking stuff or you've

13:45

got nothing. I go Ed

13:48

Gotthard style, just phone in the hand and

13:51

keys in the back pocket. Yeah.

13:55

I used to run with a backpack and

13:58

I had like my keys in a little pocket. I had like a good, like a good song. back

14:00

pack it was sort of snug and whatever but

14:03

especially in summer like it just

14:05

gets so sweaty and it's just gross and

14:07

so if I can just whack keys in

14:09

short pockets and and just I'm used to

14:11

carrying the phone now in my hand it

14:13

doesn't at the beginning it was kind of

14:15

weird and annoying but um you get used

14:17

to it like it's just it doesn't even

14:19

register I'm doing it now so it's actually

14:22

a lot more comfortable than running in the backpack. Do

14:25

you get on the train with like splitty's and a

14:27

singlet on and stuff for you? Yeah so on Saturdays

14:30

because um I do a Saturday session at

14:32

Centennial Park and I do actually

14:35

I get on with splitty's and

14:37

and like holding my session shoes.

14:40

It's tough on the train. You

14:42

wouldn't embrace that though wouldn't I?

14:45

I don't really care. Yeah it's

14:48

fine. I'll get Saturday morning it's just like

14:50

training with it's hardly as

14:53

empty and just a few trainings I don't mind.

14:56

Yeah so um yes

14:58

so I was actually

15:01

that Monday I was actually pretty shattered from

15:03

um the Sun

15:05

Sunday before yesterday was

15:08

anyone in Sydney last

15:10

Sunday it was brutal it

15:12

was so humid yeah that that Monday

15:14

morning run was a was a bit

15:17

of a battle I've still recovering from

15:19

the Sunday long run. After work that

15:21

day I ran home so 12k so

15:23

I get

15:25

off yeah I got on

15:28

the train from work and get off like earlier and

15:30

then just job. 12k 444s a

15:32

couple of just easy

15:35

mileage runs then Tuesdays

15:42

it's kind of like my medium long run so I'd

15:44

normally just do one run on a Tuesday still in

15:46

the morning I'm normally off work

15:48

on a Tuesday so I can basically get out

15:50

before line of heads off to work and get

15:53

the run done so that's my one run a

15:55

week I get a bit of trail so I

15:58

run to I'm I live in I live in I

16:01

live quite close to the

16:03

Royal National Park, which is a really nice

16:05

part of Sydney. It sounds

16:07

like some nice trails there. I

16:11

only get to use it once a week, but it's

16:13

pretty nice. I go run down there, it's 5K, run

16:15

to the park, it's probably 8 or 10K. Around

16:20

the park, it's a top look, a big

16:22

hill down to the creek and then a

16:24

hill back up. It's 20K, 434. You're

16:35

out the door at 5.37am, what time are you

16:37

getting up for that one? Can you

16:39

just rock straight out of bed and get jogging? Yeah,

16:42

I would have been up like a

16:44

quarter past five or something. I

16:46

thought you were a bit older than that. How

16:49

old are you? Geez,

16:51

that's good going close, isn't it? I

16:54

couldn't do that. I've been up before, it gets half an

16:56

easy out the door. I'm minimum

16:58

an hour. Really? Pretty

17:00

much. Minimum 40 minutes. I'm

17:02

14 years old, I'm

17:04

like, we've put some stress through our bodies over

17:07

the years. I haven't

17:09

done enough mileage, I'd probably bump it up to 250 a

17:11

week. I reckon. That

17:13

was a good run. That

17:15

was actually a lot

17:18

cooler that day, so that was heaps easier. On

17:23

Tuesday, the middle of asking me if I'm wearing

17:26

heart rate strap or not, so that day I

17:28

had heart rate strap on and

17:30

that was 114. That was nice,

17:33

that was good, that was a recovery

17:35

run. What's your listeners?

17:38

Max though, Tommy, where do you get up to

17:40

if you're going really hard session? To

17:43

be honest, I hardly ever wear

17:45

the chest strap for hard sessions.

17:48

I'll wear it occasionally for like, yeah,

17:51

longer workouts. But yeah, I'm not

17:53

sure, Max is to be honest. Great.

17:55

That thing grew, like, 114 is really low. Yeah,

17:58

I was surprised. I'm only sitting around

18:00

120 for some of those easy runs. So that

18:02

was like, that's the lowest it's been in. Yeah,

18:06

that's the lowest I've seen it actually with a heart rate strap. This

18:09

is a two 11 guy though, jogging at 434 pace

18:11

strokes. Isn't that

18:13

a good lesson? That's a good lesson for the listeners

18:15

who sometimes like pushing the pace over easy jogs. Like

18:19

let the body recover, keep it easy. Yeah.

18:23

Yeah, so

18:25

that was that. That's nice work.

18:27

And then so basically Wednesdays, so

18:29

basically the way I structure my

18:31

weeks, most weeks is session Wednesday,

18:34

shorter sort of session

18:36

Wednesday and a longer sort of session on

18:39

Saturday. So my

18:41

session Wednesday morning I

18:43

drive down. So I've got a

18:46

Sylvania track. So it's

18:48

a free synthetic track. You

18:50

can jump on it and anyone can use it. So

18:53

it's a really good facility. I

18:55

just wish they'd open toilets up there. Otherwise

18:58

it's pretty good. So it went

19:00

down there, did a 5K warmup and

19:03

then session was four

19:06

by 200 on a 130 cycle. So

19:09

I'd go again on the 130 and then eight by

19:11

1K. I

19:15

haven't done K reps in ages. So that was good,

19:17

good to do some K reps. So that was on a 430 cycle. So

19:20

I was getting about

19:22

a minute and a half if I was doing around three minute

19:24

Ks. So the goal of

19:26

this session was just to roll them and

19:29

just feel comfortable running

19:31

three or just under three

19:33

minute Ks. And

19:36

yeah, so I did, yeah, 200, like these 200s are, it's

19:38

funny, like I'm

19:41

so slow, like I did them in 30 seconds.

19:43

And for me, like 30 seconds, it's pretty much

19:45

like that's 90 to 100% effort. That's

19:47

like going hard. So

19:50

yeah, I did my 230 seconds and

19:52

then K reps were 255, 53, 51, 51, 50, 50, 49, 46. Yeah,

20:00

such a nice little progression. It kind of felt

20:02

better as it went on. Tommy,

20:07

do you use strides before the 200s or

20:09

is the purpose of the 200s to do the strides?

20:12

Yeah, no, it does. It goes drills, strides,

20:14

200s. Yeah. Yeah,

20:19

the 200s are good. I like the 200s

20:21

before the session. Seems

20:24

to help. Sorry,

20:26

Tommy, these speed sessions, are

20:29

these different to what you've been doing in

20:31

other sort of marathon preps? Are you really

20:33

trying to just improve your speed a little

20:35

bit more? Or this is

20:37

what you've done pretty much all your marathon preps?

20:43

The last couple of years, like leading

20:45

into my year, was

20:48

it like 2020 when I ran? Like

20:52

I ran like PBs of it, like most distances

20:54

maybe in 2020. Yeah, well, no,

20:57

2021. Like when I ran 62 half

20:59

in a

21:02

lawn session, I'd

21:05

actually focused, I'd gone back to doing

21:07

much shorter VO2 works. And

21:09

I think I really responded well to it. So

21:11

I'm not sure if it's just VO2 raising

21:14

that or whether it's something to do

21:16

with mechanics and just getting

21:18

efficient neuromuscular efficiency at the faster

21:20

pace. But yeah, I just,

21:23

I feel like I'm a responder to the, because

21:25

it's not my, like it doesn't

21:27

come natural to me doing fast stuff. So

21:30

I feel like I'm working on weaknesses and I

21:32

get a lot back

21:35

from it. So 1K reps is on

21:39

the longer end of my Wednesdays. Like I

21:41

actually try, like

21:43

the week before I did 400s, I just

21:45

did eight 400s. So

21:48

much lower volume, but faster

21:50

pace. I was probably running faster than my 1500 raised pace.

21:53

So that's 400s. I

21:55

think maybe. Yeah. No,

21:58

yeah, it seems to work. well for me. Yeah

22:05

then it's a short cooldown three

22:07

and a half K then Thursday

22:13

another cup. Is that you

22:15

double? Yeah oh yeah

22:17

double yeah yeah that's all

22:20

right yeah so I got you a session in the morning

22:22

then go to work and

22:24

then I ran home so 14 14

22:27

K that evening yeah

22:30

14 K easy back home pretty

22:33

much every day the double except

22:37

except Tuesday and Sunday so

22:41

then your Thursday is another easy double day so

22:44

14 in the morning three at 4 29

22:46

and then 14 in the evening at

22:49

4 33 Friday yeah a couple of couple

22:52

of easy ones so 12 12 K 4 43

22:54

and 12 K is

23:03

it for 26 is so

23:07

this this week this last week just gone

23:09

so normally I would do a Saturday session

23:11

at Centennial with with run crew but we

23:14

had a we had a big marathon session

23:16

plan so we push that to the Sunday

23:18

so just combined the marathon session with the

23:20

long run so Saturday

23:23

actually had one easy

23:25

run let's see the 11 K around home

23:29

pretty cruisy day and then

23:32

on to Sunday so I guess

23:35

off the back of Valencia I'm

23:38

trying to incorporate I haven't done that

23:41

many of these sort of marathon specific

23:43

sessions and in the build-up to previous

23:45

marathon so I'm just trying to get

23:47

a little bit more race specific conditioning

23:49

so the idea is just to get

23:51

that mechanical trauma that you probably will

23:53

get towards the end of the marathon

23:56

so yeah I did 38 38 K total

24:01

the first 30K was sort of a steady pace,

24:03

so goal was to be around 330. I think

24:06

we just averaged

24:08

the touch under 330, so that first

24:10

30K, and then insert 8K

24:13

faster. So I was hoping

24:17

to run around a

24:20

3-minute case. To be

24:22

honest, Gary

24:24

and I kept

24:27

tossing around different session ideas. It

24:30

was pretty hot Sunday,

24:32

so I was kind of going

24:34

into it, which is a little bit annoying when you

24:37

don't have something fully set. But I was sort of going

24:39

into the session being a bit flexible, knowing that if

24:41

it got really hot and humid, I was probably going to modify

24:43

it on the go, and either modify

24:46

it by modifying paces or modifying

24:48

the length. So

24:50

I was going to go to 40K, but I

24:52

got to 38K and decided you get to that point

24:54

where you

24:56

got sweat streaming down, and it's like

24:58

flicking off your fingers as you're running. It was 38K,

25:00

so I pulled it there.

25:03

It all went pretty well. It felt pretty good. I had

25:11

probes nipper pretty well, I assume. Yep.

25:14

He's a huge nipper. He used to train with nipper.

25:17

Yeah, he's a good nipper. I've

25:19

never trained with him, but the

25:21

last two marathon sessions he's jumped

25:24

in with us. He's training for

25:27

London, I believe.

25:29

And then have your athlete with me

25:31

as well, Jack Maxwell, my mate. Yeah.

25:35

He wasn't on his program, but any opportunity

25:37

to run with you and nipper, he got

25:39

to take that.

25:42

Oh, he ran. He wasn't on the bike. How

25:45

far did he go? No, he's the first life of the bay,

25:47

so 7K. Combined

25:50

his Friday session and his Sunday long run, I'm

25:52

guessing. Yeah, I think so. He

25:56

did a bit before and a bit after. I'm

25:58

just happy he's back running. 20

26:01

degrees and 91% though on your Strava you told

26:03

me. It's not ideal running conditions. Yeah,

26:06

and that affected nutrition as well. So

26:08

like, it's a

26:10

bit unfortunate because I really wanted to practice race

26:13

nutrition, but, because

26:15

the thing is like Osaka is gonna be, we're

26:17

pretty guaranteed it's gonna be cold, right? It's gonna

26:19

be pretty cold. So I don't think we're

26:21

gonna have to take on much fluid. I

26:23

think it's more just about taking on carbs. But

26:26

for this one, I had to prioritize fluid over

26:29

carbs. Cause I can't really, I can't

26:31

digest, I

26:34

feel like I can't digest high concentrations of carbs

26:36

with high volumes of fluid as well.

26:38

So I did the 160 Morton

26:40

mix instead of the 320 and

26:43

diluted it a bit more. So it was more kind of just

26:46

on the fluid side of things. Handed

26:49

it okay. Like historically, I've been really,

26:51

really bad with nutrition with my gut

26:53

just not handling like

26:56

in Valencia. I wouldn't have had

26:58

more than two gels. Yeah,

27:00

I heard you saying that in two geeks. I was blown away

27:02

when you said that. Yeah. So

27:05

did you have, so no more than two

27:07

gels, but did you have carbs in another

27:09

format, like in drink? Yeah,

27:13

I had a few swigs as

27:15

a bottle. So

27:18

you're talking like, say two gels, 60

27:23

grams of carbs and what? Another 30 grams

27:25

in liquid. Like you wouldn't have had any

27:27

more than 90 grams. Yeah, it wouldn't have

27:29

been any more than 30. And the gels

27:31

might've only been 24. What gels do you

27:33

have? They're

27:36

23 grams. Yeah, so it's only had 46 in

27:39

the gels. Are you

27:41

planning to change that like

27:43

for Osaka? Yeah, yeah. The

27:45

thing is I didn't have, I also didn't have drinks

27:47

in Valencia. I didn't have like anything outside

27:50

to carry it. And I

27:53

mean, I didn't even take everything that I was

27:55

carrying. I sort of just, yeah, my stomach just

27:57

wasn't, yeah. It wasn't, I

27:59

didn't want to. I just didn't want to risk getting

28:01

a, or I kind of had a stitch in the warmup, so

28:04

it was like not worth it. It

28:06

must be so efficient that a bird would have sat some stuff.

28:10

Yeah, I swear, yeah, I reckon

28:12

I am. You gotta get me a

28:14

picture in the lab. Yeah,

28:17

yeah, I reckon, yeah, I don't know. Hey,

28:20

tell me about Heather. I've been

28:22

wearing this thing called a CGM, like continuous

28:24

with Post Monitor for a couple of weeks.

28:27

So it's been quite interesting like seeing, not

28:30

this marathon session, but the one before two

28:32

weeks ago, I wore it for that. And

28:35

obviously, it's totally different to

28:37

running at marathon race intensity

28:40

for the same duration, but

28:43

still, I didn't get any dips. My

28:47

glucose was just on the rise continuously for

28:50

that session. So

28:52

I do want to kind of play around with

28:55

that a little bit more moving forward just to

28:57

see if I do get dips in some

28:59

of these real long marathon sessions or not. Can

29:01

you explain it to me? Because people might have

29:03

seen Kip Cho, he wears one. Usually like a white

29:06

shirt. Same, same. Is

29:08

it like a sticker, like your sticks on you? It's not like a wrap around with

29:10

a bed. Yeah, it's in

29:12

plastic discs that sticks. It's got

29:14

a flexible filament that sort of

29:16

penetrates the skin. Yep. And

29:19

yeah, it just sticks to the back of your

29:22

upper arm, basically.

29:24

And does that sync with your watch?

29:27

And so it syncs with your phone via an app.

29:33

You can get, there is a company that does

29:35

a watch. It's a

29:37

separate watch. I don't think

29:39

it'll link to any sort of standard GPS

29:41

watches, but there is a watch you can

29:44

get that will read off that. But

29:47

yeah, I just use it retrospectively. I just sort of looked at

29:49

it through the day,

29:51

like things that I was eating, or fasting

29:56

glucose. I was interested in that in the

29:58

mornings. And then, to

30:00

looking at long runs and sessions and stuff

30:02

like that. So I'm a real

30:05

simple fella here, Tom, that's what I'm asking

30:07

questions. So if you were to put this

30:09

on in your workout for 38K on the

30:11

weekend and then looked at the data afterwards,

30:13

would it kind of show you how

30:15

close you were to bonking? It

30:18

would tell me if I was bonking, yeah. Yeah,

30:20

and if you weren't, how close you were to

30:22

it? No, no, you

30:24

won't know if you're about to have a gift.

30:28

It's basically just, it measures, this

30:33

is what I believe from what I've read with

30:35

it. If you've got your phone on you, it'll

30:39

sort of give you a reading

30:41

every minute. So

30:43

you've got every single minute, or if

30:45

you have this watch, it'll upload data

30:47

every minute. If you haven't

30:49

got your phone with you in the app, I

30:52

think it only does it every five or 10 minutes, but

30:56

still not too bad, there may be, if you

30:58

don't have the watch or the phone with you,

31:00

that you might miss maybe a

31:02

dip or something. But

31:05

yeah, so essentially, I didn't have my phone with

31:07

me, so I'm sort of relying on maybe

31:09

every five or 10 minutes to take a capturing

31:12

some data. And yeah, you're

31:15

just looking at a graph basis, it's a

31:17

graph, and it just tracks and plots your

31:19

levels every time it takes a reading. And

31:22

you're just looking to see, is

31:24

it going up or down? And at what angle is it

31:26

going up and down? And is

31:28

it fluctuating or is it steady? Yeah,

31:31

basically. But if you're exercising during

31:34

an exercise bout, like it shouldn't fluctuate,

31:36

it should either be going up, ideally

31:39

up, or going down if you're bonking.

31:42

Up because you're putting in gels and drinks and those kind

31:44

of things. You're putting in carbs. Well, yeah,

31:46

the interesting thing about it is, it's

31:49

not just, for me, it's been

31:51

going up on runs. It was

31:53

really interesting actually, because even on just runs, like

31:56

fasted runs, say in the morning, like haven't had

31:58

any breakfast, warm ups

32:00

for sessions and stuff like that. It just

32:02

goes up and up and that long run

32:04

session, I've put it on my Strava,

32:06

but basically, the steepness

32:08

of that line kept going up and up and up.

32:10

So it was actually my blood sugar levels were like

32:13

increasing at a higher rate towards

32:15

the end of the run. And you'd probably think

32:18

it was the opposite. You'd probably think maybe because

32:20

you're starting to lose some blood glucose, it'd be

32:22

drooping, but it's because I assume,

32:25

I'm not a nutritionist or any of the expert on it, but I

32:28

assume it's because the liver

32:30

is where is we're going to have

32:33

most of your glucose stores. And in

32:35

response to exercise, the liver

32:37

will dump glucose into your bloodstream. So

32:40

if you're doing a high intensity exercise,

32:44

your body's like, okay, you

32:46

need more glucose. So as the heart rate goes

32:49

up, the body's like, okay, more glucose, more glucose,

32:51

more glucose. And that's why like, after

32:53

all my sessions, five

32:55

minutes after, if I didn't take glucose straight

32:58

away, there'd be a huge dip because

33:01

all of a sudden I'd stopped exercising and

33:03

the body started obviously producing insulin

33:06

and it was, it just didn't, yeah, it

33:09

was reabsorbing and all that blood glucose level

33:11

just like dropped off a cliff. And

33:14

that wasn't because I bumped, that was just because

33:16

the body was, yeah, sort

33:18

of realized that it was no longer exercising. And is that

33:20

the reason why there's like that 10, 15

33:22

minute window that people say get carbs in and

33:25

then you're finished? I mean, possibly,

33:28

I don't know if that's a

33:30

direct link there, but

33:32

yeah, you'd start, you'd save off like a

33:35

big drop. If you just sort of

33:37

replenish, it'll probably slow down that huge

33:40

drop that you get. I

33:42

thought there was also more to do with elephant

33:44

at the end of exercise, you are in a

33:46

depleted state and your body can absorb faster, like,

33:48

you know, sort of trying to compensate by, hey,

33:50

I need to get this in so it can

33:52

absorb it a bit faster because you are in

33:54

a depleted state. Yeah. Tommy,

33:57

I noticed the Red Bull. Have

34:00

you raced with Red Bull before

34:03

or used Red Bull in training

34:05

and how does it compare

34:07

to like flat coke for you? Because I've

34:09

raced in, yeah, like I used flat coke

34:12

at the end of marathons and swear by

34:14

it. Thoughts on Red Bull

34:16

versus coke? Yeah,

34:18

I like the Red Bull. Just

34:23

like the fact it's got caffeine as

34:25

well. So I'm

34:27

a big responder to caffeine so I

34:30

like the fact it's got a high content of caffeine

34:33

and just the sweet

34:35

sugaryness of it and the flavour hit.

34:37

I quite like the flavour of Red Bull so

34:39

just a combination of the fact that it tastes

34:42

good and it's got caffeine. So it's got a

34:44

lot more caffeine than what coke does? Yeah,

34:47

I think so. It's more coke. You

34:49

would have asked your jager bongs back

34:51

in your day, wouldn't you, Brad? Yeah,

34:56

a few. I reckon you would have. How

34:58

has no one made a Red Bull flavoured gel? Maybe

35:01

it's copyrighted too hard. Yeah, Red Bull is good. I'm like do it,

35:03

yeah, do a co-lab with someone. They give it to you at Berlin.

35:06

There's Red Bull on the side of the road. They

35:08

have like 35k, little cups of it. Yeah,

35:11

right. Yeah. No? Yeah,

35:13

you'd like that. Hey Tommy, a shoe question for you. You got a

35:15

pair of the Alpha-5 3's. Didn't

35:18

decide to wear them though in this workout.

35:20

Went with the vapour fly 2's. The

35:22

firm vapour fly's I've called on those ones. I thought you didn't

35:25

like those ones. Yeah, yeah. What's

35:27

that? I thought you didn't like the 2's as much. Yeah, I don't like

35:29

them as much. But that's just what I got left. So I'm just using

35:31

what I got. But I also- Nah,

35:33

I never had the 2's. I had the 1's and I mean,

35:35

I didn't hate them. I just didn't like them anywhere near as

35:38

much as the vapour fly. They just, I felt

35:40

when I ran in the Alpha-Fly that

35:43

it just altered my gait to the point where it

35:54

didn't feel as smooth and I didn't- it

35:57

felt like I couldn't sort of have the same cadence.

36:00

It just didn't feel as good to me. And

36:02

have you pulled the afterfly threes on? Yeah,

36:05

so I did some strides in the car

36:07

park before the Sunday long run, and I was

36:10

so tempted just to like, yeah, that'll be fine,

36:12

I'll just wear them for a 40k stash. But

36:16

yeah, I decided that would be done, and

36:18

I just did some strides in them and

36:21

put on what I knew and I'd been

36:23

training in. So I just gotta do a

36:25

shorter run. I'll do maybe

36:28

Wednesday or Saturday this week. I'll

36:30

give them a go for a shorter session and see

36:33

if I like them. Have you

36:35

got a fresh pair of Vaporfly 1s waiting for

36:37

Osaka, or you reckon the Alphafly 3s might be

36:39

the shoe? I'm hoping

36:41

Alphafly 3 is the shoe. I mean,

36:43

I need any extra advantage that I

36:46

can get. So I'm hoping I'm a

36:48

responder. Yeah,

36:50

super responder. How annoyed were you getting when like

36:52

all the influencers got them and then you didn't,

36:54

your pair didn't arrive. I know there's a slice

36:56

in the US trials cracking the shits as well

36:58

about the influencers in America getting them and then

37:00

they don't have them for the US trials. Yeah,

37:03

buddy Nitter and Moose got them weeks

37:05

before me. Yeah, he cracks after

37:07

you and your pay, mate. We only got a pair last week

37:09

as well, and we're like the third tier influencers that got a

37:11

pair. I haven't got mine yet.

37:14

Oh yeah, actually yours are in my shed.

37:16

I know, they're very squeaky. Squeaky?

37:20

No. Oh, they're very loud. Yeah. I thought

37:22

that was, I thought Moose was saying they

37:24

were less loud because it's more like it's all

37:26

in sync now. I think,

37:28

well, yeah, you'd think so. I

37:30

probably just haven't worn an Alpha Fly for so long

37:32

that I just forgot how, they just

37:35

are louder than a Vapor Fly just having the

37:37

pods in there. Yeah. That's

37:39

a good way. How many cases is that? Like 180 something?

37:43

What was it? Yeah, 180 something, 186 maybe. Probably

37:46

sitting at about 190, 200 average for

37:48

the last five or six weeks. Yeah.

37:54

I got up. Yeah. Yeah. The

37:56

average so far the last six

37:58

weeks is a lot higher. than pre-valencia.

38:01

Just a matter of trying to absorb it,

38:03

obviously. So the heat's not helping. I'm

38:06

sort of just, yeah,

38:09

borderline absorbing, but I am.

38:11

I'm recovering well enough. Sessions

38:13

are still going pretty well, feeling pretty fresh

38:16

and pretty good. The heat'll get you

38:18

a bit, though, Tommy. Like, you know, that 38K, I

38:20

kind of like, you know, having lived in Sydney before,

38:22

like, I know how humid it can get up there.

38:24

And to do, you know, 38K at 321, like,

38:29

you put yourself in five degrees compared

38:31

to that, you're gonna feel, like, so

38:33

fit and so good. Yeah,

38:35

I hope so. I hope so, mate. That's

38:39

the hope. Another quick

38:41

question just on your training. So, like, you're

38:43

with Run Crew and Gary is

38:45

your coach. Like, but you've been running for

38:47

a long time. How much is, like, Gary

38:49

telling you exactly what to do versus you

38:51

sort of having your own, having input into

38:53

that? Yeah, we got a

38:55

good setup now. So

38:57

we've been working together, I think, since

39:00

2017. So quite a

39:02

while now. And it's

39:05

pretty much now what we do is he's

39:08

happy for me to organise my mileage

39:10

and he will give me really good. So

39:16

pretty much when I got, like, goal races

39:18

coming up in a

39:20

sort of block period, he's gonna give me

39:23

my ideas on Wednesday

39:25

sessions and Wednesday progressions, as

39:28

well as obviously Saturday sessions

39:30

that I do with the group with

39:32

Run Crew and sometimes

39:34

a bit with the long runs. And obviously, like,

39:36

marathon sessions as well. And he's, like, hugely helpful.

39:38

Like, the last couple of marathon sessions we've done,

39:41

he's been out on the bike. He's

39:43

set up a table. So we

39:45

do this session around the bay. You would have

39:48

run around the bay in Drameuil? Yeah, I used

39:50

to live in Chiswick. Ah, okay,

39:52

yeah. So, yeah, just set up

39:54

a table there and so, yeah, we got every

39:56

7K. We got access to, yeah,

39:58

our drinks and gels. and then he'll occasionally

40:01

ride around on the bike and hand

40:03

us drinks as well. Tommy?

40:06

Yeah, so we just go back and forth. We'll chat about,

40:08

yeah, he'll ask me what I think,

40:10

I'll ask him what he thinks, and then we'll, yeah. But

40:13

for the most part, I hope he has a co-lab. That's

40:15

what he says. Yeah. What's that, yeah. I just do the

40:17

sessions he tells me to do. Yeah.

40:20

Yeah. Good recap, Tommy, thanks

40:22

for that. You sounded good too. Listeners will

40:24

hear that Tom's got a brand new microphone

40:26

after there was a few issues on shoe

40:28

games last edition, and he sounded

40:30

crystal clear this week. Crow, skin

40:32

top that week, good luck. Nah,

40:35

pretty ordinary. What'd you

40:37

do here down the beach, weren't you? It's always hard when you're

40:39

on holidays with kids, to fit in running. Yeah,

40:41

I didn't mind it. It was good just

40:43

having a change of scenery, and I haven't

40:45

been down around Bateman's Bay since few parents

40:47

sold their coast house. So it's been like

40:50

a couple of years, and I love this

40:52

area of the South Coast for running, because

40:54

there's flat areas to sessions,

40:56

there's really nice fire trails for

40:58

long runs, so it'd be an

41:00

awesome place for a training camp.

41:03

But my week kicked off on Monday

41:05

afternoon, so yeah, I

41:07

hadn't had, oh sorry, Tuesday afternoon, had Monday

41:09

off, and so I met Matt Johnson, who

41:12

lives down in Brow Leaf for a session,

41:15

and yeah, dead flat, we just found

41:17

basically a 1K straight

41:20

road, and yeah, session was eight by three

41:23

minutes with one minute sort of standing rest,

41:25

like a little bit of a shuffle, but

41:28

yeah, it was pretty much standing recovery. And

41:31

I actually really enjoyed this session. One,

41:33

it was like just training

41:35

somewhere new. Two,

41:37

like training in the afternoon. I haven't

41:39

done an afternoon session for quite a

41:41

while, and I find that my body

41:43

is definitely a bit better in the

41:45

afternoons in terms of just mobility, and

41:47

feeling like I'm just moving better across

41:49

the ground. So yeah, and it was,

41:51

I remember last Tuesday when we recorded

41:54

Brady House, I just wanted to pull

41:56

the effort back a little bit

41:58

of sessions. I just felt like I was... maybe

42:00

overreaching a little bit and this was

42:02

just right in that sort of sweet

42:04

spot where, you know,

42:07

fastest, oh sorry, fastest rep was 3.12 pace

42:09

and the slowest was 3.16 but I finished this

42:13

one feeling like I could do

42:15

another, I don't know, two, four reps, that

42:17

sort of thing. So I felt like the

42:19

effort was about right. Heart rate was, you

42:21

know, mid to high 160s. Yeah, and

42:24

it was just fun having Matt, a company

42:27

and a real quiet road where you

42:29

just get up one way,

42:31

turn around, head back. So that

42:34

was Tuesday afternoon and then

42:36

Wednesday morning I met Matt

42:39

at Runnyford Road. So it's a road

42:41

that's just north of Mogoh and

42:43

you can, it actually runs from Mogoh all

42:45

the way through to Nelligan. I think it's

42:47

like 26k in one way but one direction.

42:49

So I just did 10k out,

42:52

10k back. Matt only wanted to do

42:55

10k so he met me 5k in and then he

42:58

did sort of the middle section with me. It's

43:00

quite a hilly, it's quite

43:03

hilly through there but all the hills

43:05

are really runnable. So I got like

43:07

395 metres of elevation over the 20k

43:10

and that 20k took me to 86 minutes. So

43:14

what was the average? It was 413s

43:16

or something but I felt really good

43:18

on that run. Like the pace is

43:20

obviously pretty solid but I pulled up

43:22

well from the day before and

43:25

in the old Super Blast

43:28

which also helps. And

43:30

then Thursday I didn't

43:32

run till we got back to Canberra so

43:34

I just headed out to Mulligan's 416s

43:38

for just over 8k

43:40

and then Friday there wasn't a group

43:42

session because most people were racing the

43:44

Stromlo 5k on Friday

43:47

evening. So I thought I'd get

43:50

back onto the treadmill because I haven't done a

43:52

treadmill session for I think it'll be almost like

43:54

two years. And I got

43:56

really fit off it two years ago and also thought it'd

43:58

be a good to test

44:00

my fitness because I would

44:02

regularly do six-minute reps on the treadmill,

44:04

jump off, walk around for a minute

44:07

and jump back on. I looked back

44:09

to some old training data to see where

44:13

I was in similar shape. I decided to

44:15

just do them at 17k an hour, which

44:17

is about 330. It

44:20

feels way faster on the treadmill than 330. If I

44:22

was running 330s outside, it

44:25

would feel a lot slower than what it did on the

44:27

treadmill. From a heart rate point

44:29

of view, it was perfect. Average is

44:32

like 150 for the whole session, including

44:34

the recoveries. My max heart rate for

44:36

that was 159. I reckon

44:38

it puts me in similar shape to where I was

44:40

probably March, two years

44:43

ago, which I ran what, 223

44:45

at Gold Coast in July. I'm

44:47

obviously going okay. My

44:49

only issue here was with my watch, Brady. I know

44:51

that you said that when you

44:54

calibrated your Garmin on

44:56

the treadmill, it was fine. I

44:58

calibrated mine after the warm-up. Around

45:01

five-minute k's for 4k,

45:03

it asked me how far I'd run.

45:06

I said 4k. Then when I did the

45:08

session, it was basically telling me I was

45:10

running a similar

45:12

pace. I ended up

45:14

then just putting this as a manual entry

45:17

into Strava because

45:20

the heart rate data was

45:22

obviously accurate, but the paces

45:24

and stuff were way off for the treadmill. I

45:27

could sense that, isn't it? I was

45:29

saying before off here, I only

45:32

usually, I reckon my first run, the

45:34

one that calibrated with was a five-minute

45:36

k, 12k an hour run. Even

45:39

when I crank it up a bit on the treadmill, it still stays

45:41

at that five minutes. It's like and

45:43

sticks with it. I wonder if

45:45

you have to reset the calibration when you're

45:47

going quicker. I don't know how you recalibrate

45:49

it. It doesn't ask you to recalibrate it.

45:51

At the end of the day, my

45:54

foot's probably hitting the treadmill at similar intervals

45:56

when I'm warming up to when I'm doing

45:58

the session. But I'm obviously like striding

46:00

a lot bigger. Yeah. And obviously running

46:03

a lot faster and harder. So anyway,

46:05

it's not a, it's not a massive

46:07

issue. So do you have a bit

46:09

of Strava, like you didn't want

46:11

to put the file on Strava? Yes. I'm not

46:13

putting that up. Well, it's

46:16

uploaded originally, but I just, yeah, I

46:18

just deleted it and then just put,

46:20

you know, the distance that I ran.

46:22

And yeah, and then just put what

46:24

my average heart rate was and what

46:27

my max was. Yeah. Yes, that

46:29

was Friday. Saturday, just

46:31

46 minutes,

46:33

422s out at

46:35

Mulligan's and then Sunday, later

46:38

long run. So I did two hours with Zach. And

46:41

this was like, for my current level

46:43

of fitness, like this was too hard.

46:45

It was, it was a

46:47

relatively warm morning and it was one of those long

46:49

runs where you get an hour in

46:51

and you know that the next hour is going

46:54

to be like a bit of a grind. And

46:56

traditionally, I always just generally pick up the pace

46:58

in the second half of a long run. So

47:01

yeah, average 405s for

47:03

two hours. And yeah,

47:06

like heart rate was average, like in the 140s. And

47:09

we're just still not crazy high, but it was

47:11

just, yeah, I don't need to be running that

47:13

hard. Yeah. Like,

47:15

look, if it was five degrees, I

47:17

reckon 405s would have felt okay. But

47:20

by the time we finished, you know,

47:22

it's 22, 23 degrees with decent amount

47:24

of humidity. It's definitely

47:26

felt like a bit of a

47:28

session towards the end. But it was another

47:30

week of 103k. Hang on, you made Zach as well.

47:34

So his average 407s for two

47:36

hours. He reached the night before, a 5k? Two

47:38

days before. Okay, two days.

47:41

That's right. I was like, yes. Yeah, he reached

47:43

the 5k. And I told him after that, I

47:45

said, you know, can you go to the Canberra

47:47

marathon? And I'm like, yeah,

47:49

we can't do this every week. I mean, it's

47:51

okay to pick up the long run towards the back

47:54

end. But I think the first hour needs to be

47:56

cruisy, whereas, you know, we'll still roll. And I

47:59

think we're averaging 450s. after like three

48:01

or four K. It sort of just only

48:03

goes one way from there whereas probably better

48:05

off rolling 420s to 430s for the first

48:07

hour. He'll

48:09

say it Tom but he won't do it. Yeah,

48:14

I know. Tommy doesn't

48:16

mind a fast lock. Tommy's all for the

48:18

fast long run so he's not gonna get

48:20

sucked into me like Moosewood. I

48:24

loved our little long run. Yeah. A

48:27

couple of years ago. Yeah, waiting

48:29

for a bus to my car from Melbourne.

48:32

Yeah, you blame me for that don't you? No, no. It

48:34

was a fun run though. I think we

48:36

averaged sub four that day for 30K. You've reached through

48:38

there. I do remember

48:40

we picked it up at the end. I do

48:42

remember that. Yeah, tradition. You mentioned Gold Coast like

48:45

comparing your fitness to that year 2022. Carly's

48:49

got a theory that you've picked out like a marathon around

48:51

our house. She's like, Kokes has got something. I can hear

48:53

something in his voice. He's got some race. He's got

48:55

some goals for 2024 in that brain somewhere that

48:59

haven't quite come out yet. Yeah, I

49:01

got goals. I just need to get the

49:03

all clear and yeah, like I

49:06

like the way that I'm progressing. It's like, you know, I

49:08

had a big chunk of 70K weeks, upped

49:10

it to 100 when, you know, may

49:12

not have sort of probably shouldn't have.

49:15

But I go down to Melbourne in a

49:17

couple of weeks and hopefully everything's still looking

49:19

really good and I'll be sort of pushing

49:21

for maybe an increase to like 120. Like

49:25

sometime soon and then yeah,

49:27

if everything keeps progressing, then potentially go a

49:29

little bit more later in the year. You

49:32

could run well with 120 though. You could run a good

49:34

marathon off that. Yeah,

49:36

like maybe

49:39

physically, I think mentally I would

49:41

struggle like going, feeling like I'm

49:44

marathon fit off it. But as I said the other

49:46

week, I'd have to just be really creative. I'd have

49:48

to have a couple, you know, three really big days

49:50

a week and then just not a

49:52

lot in between. I think that would get me

49:55

marathon fit. Whereas when I'm doing 160, 170, yeah,

49:59

my volume's high. but the reason why

50:01

it's 160 and not 120 is just

50:03

a heap of extra doubles.

50:06

30-40 minutes in length.

50:10

The bread and butter of the marathon is for me

50:12

would be two hours midweek,

50:15

a big Sunday and

50:17

probably one marathon specific

50:19

session. You're

50:22

pretty much getting probably 90k in

50:24

those three days sort of

50:26

thing or three runs. A

50:29

big experiment. You

50:35

booked in for your next appointment, your heart checks?

50:37

Is that something that's booked in? Yeah, so 14th

50:39

of Feb I fly down for the day for

50:42

another stress echo test, a

50:45

review of the loot recorder. Yeah,

50:47

so fingers crossed everything. Yeah,

50:50

track and well. Could be your diary, Tommy.

50:52

Could be a big day for the show. Valentine's

50:54

Day. That's

50:56

some good news. I'll whistle through this

50:59

week fellas. Monday, I was coming off

51:01

like a 30k tempo run on Sunday,

51:03

so I just did 30 minutes very

51:05

easy at 4.48 pace in the morning

51:07

before going to Melbourne and back to

51:09

the tennis, which I spoke about last week, so I didn't

51:11

do a double because I didn't get home until a bit

51:13

later. Tuesday, I did 80 minutes

51:16

in the morning at 4.27. I

51:18

was coming off 100 out of 100 sleep score crooks. Second

51:22

one I've got. Tommy's shaking his head

51:24

because he reckons the data's not accurate, but hey,

51:26

when Garmin tells you about 100 out of

51:28

100, that's a good achievement. Take it.

51:31

If it makes you feel good, then take it.

51:33

Fully put it on. Yeah, it does the job.

51:37

7k on the treadmill that afternoon,

51:39

super easy. Five minute k-pace watching

51:42

Boy Swallows Universe. I was finishing that last

51:44

week, which was a brilliant TV show. You

51:46

end up watching it, crooks? Not yet. Tommy,

51:48

you watched it. You wouldn't have been

51:50

watching it, would you? I'm floating around there. No, I haven't

51:53

watched it. Read the book first. If

51:55

listeners are out there and they're interested in it,

51:57

book makes a movie. It's rare that they nail

51:59

those sh- TV shows like at

52:01

adaptions from the books

52:03

but they've done a good job there. On

52:05

Wednesday I did Moose Bartlech twice so the

52:07

30 minute Moose Bartlech I did it twice

52:10

they'll come out in an hour which

52:12

for people that don't know Moose Bartlech it's

52:14

like three minutes steady one minute jog one

52:17

minute hard one minute jog so all

52:20

I thought was ten three minute reps and ten one

52:22

minute reps. I really needed the jog because it was

52:24

hot and I started like at 6.05 a.m. 20 degrees

52:26

87 percent

52:29

humidity so Tommy knows what I'm talking about. It was

52:33

good it was yeah I really I think

52:35

that when you go from doing floats or

52:37

like constant efforts when you get back to

52:40

a workout where you're jogging in between it

52:42

just feels um yeah super in control and

52:44

super easy so the 17 or

52:46

the hour come out at 17.3k at

52:49

328 average yeah

52:51

the three minutes were kind of around three ten pace

52:53

and the one minutes were kind of like three minute

52:55

k pace so getting a lot of work

52:57

in quicker than marathon pace which was kind of the

52:59

goal in that one and I think mentally you

53:01

get some good benefits out of doing a longer

53:04

fartlech and then yeah I just think they get

53:06

me strong long fartlechs like that. In

53:09

the afternoon I was on the treadmill again for 7k

53:11

I did where the Alpha Fly won so that was the

53:13

first workout I wore those in

53:16

and it's a good that's a

53:18

like I wouldn't say it's an amazing shoe

53:20

yet I've done two workouts in it like

53:22

I didn't put it on and go like

53:24

wow this is like next level because I

53:26

think the range from Nike is already so

53:28

good. So the Alpha Fly 3 you put

53:30

on? Yep. For the Moose Bartlech? Yep straight

53:32

out of the box yeah and it was

53:34

a good work well I've just said how

53:37

good the workout felt so maybe I had

53:39

a bit to do with it but it

53:41

wasn't you know when you first put on super shoes

53:43

back in the day and you're like wow or when

53:46

you put on that Mizuno Rebellion Pro for the first time

53:48

and you're like wow this is different this just

53:50

felt like it was a really

53:52

really good shoe but I also think the Bay

53:54

Fly 3's a really really good shoe and I

53:56

think the Alpha Fly 1 was a really good

53:58

shoe like we're talking about an insane incremental like

54:00

maybe improvement. But

54:03

I think the hype around this shoe was

54:05

probably just, not gonna do

54:07

such a brilliant job of just building the hype.

54:09

They almost think like, wow, you're gonna put this

54:11

on and it's gonna be like a new experience.

54:14

Whereas I just think it was an extension of like

54:16

a really, really good shoe at this stage. I

54:20

did 60 minutes Thursday at 4.39 in the morning, then

54:23

7K on the treadmill in the afternoon. Friday

54:25

was 17K in the morning at 4.41. And

54:30

7K outside, mustn't have been too hot. So I

54:32

went outside. And then Saturday, I had

54:34

a bit of a, I

54:36

was a bit of a clash of dates. I committed

54:39

to running in this team for the Echuca Moama triathlon,

54:41

which I talk about in January pretty much every year.

54:44

I run it with the kids doctor and

54:46

yeah, Carly Stizzio. So I'm in a mixed team, I

54:48

got two girls and a boy. But I really

54:50

wanted to do croaks. Remember that workout, 2x12K

54:53

off of K-float. It

54:55

was one of your favorites. I had that to

54:57

do and I'm like, oh, I want to prioritize

54:59

that. So I moved my Sunday workout to the

55:01

Saturday and I cut it to 2x10K. And

55:05

I was like, if I'm a bit tired for this, I've

55:08

got to prioritize the Saka over

55:10

the local team triathlon in the

55:12

Echuca Moama. So I was like,

55:14

if I feel no good in

55:16

the afternoon, I could just jog around in

55:18

17 or 18 minutes. They're not going to be too phased, my

55:20

teammates. So did 2x10K at

55:22

like 6 AM in the morning. And

55:24

that felt really good. The Alphas were good in that

55:26

as well. I was like trying to run like 3.18s,

55:28

3.19s, like my

55:30

gold marathon pace. And a couple of times

55:33

I really had to put the brakes on and probably average

55:35

more 3.15s, 3.16s. The

55:38

K in between was more like 3.50. It

55:41

was like, I wouldn't say it was a float,

55:43

but it was just a bit quicker than a jog. I

55:45

did get a drink down in that K-float though. And

55:49

yeah, and I got a 90 gram precision gel

55:51

down in that 21K as well, which I

55:53

was pretty stoked with. So that's 90 grams

55:56

is a lot to get in in 70 minutes. So

55:59

the guts felt really good. really good. So then I took...

56:01

How did you space that out? I

56:03

just... So they got a twist on. So I started 2K

56:06

in. So I'm just like 2K in, I pull it out

56:08

of my pocket, I twist the top off

56:10

and now I just have a little bit of a... Little

56:12

bit of a mouthful and I put the lid back on

56:15

and then I pretty much nearly go like every 2.5, 2K

56:17

after that and it's very

56:20

like small just in the side

56:22

of my mouth. You know when you kind of

56:24

get too much sometimes and you get like gut issues where you

56:26

try to rush it? And all of a sudden

56:28

you get down to I don't know 8 or 9K, you

56:30

pull it out and you're like shit this thing's nearly finished

56:32

like this is 90 grams I've got

56:34

in. But it never feels like you have a big

56:36

mouthful and you've got to like choke on it to

56:39

like swallow it. So... That's where

56:41

I think this gel is really good though Brady

56:43

because I've used it on the last two long

56:45

runs and the texture of it is very much

56:47

like a gel where it almost sort of seems

56:50

like it dissolves in your mouth a little bit.

56:52

As you said it's not like a glug

56:54

that you have to then try and like swallow. It

56:57

almost just dissolves? Yeah it does

56:59

like it's very easy to... And I think that because

57:02

it's got that twist toppy thing and you run it at

57:04

a pace that's pretty... It might be different for you Tommy

57:06

when you go on 3 minute K pace but for

57:08

me at 315, 320 it's like very easy to

57:11

take that twist lid off at that pace and then

57:13

you know and then you don't get shit all over

57:16

your fingers or like you know it goes outside your

57:18

mouth it's just very much like put the tube in

57:20

your mouth and just do a little suck. So

57:23

yes that went really well in the morning so I

57:25

was stoked with that. I come home had an ice

57:27

bath, drove Hudson to Bendigo who was spending a couple

57:29

of nights in Bendigo and then I come home and

57:32

had a 90 minute nap boys. I felt like a

57:34

full-time athlete. Laid down, read my

57:36

book for half an hour, fell asleep for

57:38

90 minutes and then I woke up and

57:40

I felt amazing. Woke up at I think

57:42

2.30pm this other race started at 6. I

57:44

didn't have too much of the day to

57:46

kill. Did a 3k warm up,

57:48

felt like I hadn't even done anything that morning.

57:52

Went and ran... I ran 15.38 for 5k which was

57:54

spot on 5k like I measured at

57:56

5.06 which was... which

58:00

is rare for triathlons. Couldn't pull in

58:02

all the mixed teams. We got done, we ended up

58:04

coming second. And I

58:06

was like, yeah, chaos. Like you're on a bike path,

58:08

people come the opposite way. People have come off the

58:10

bikes doing the whole thing and they're like running 430k

58:12

pace. You're trying to get past them,

58:15

people come in the opposite direction. Like I was stoked that

58:17

I could run, you know, 15 mid given

58:20

what I did in the morning. And I really wanted to kind

58:22

of push that. I wanted to get that kind of back end

58:24

marathon fatigue. I thought a bit of that might've come out, but

58:27

it just felt like, yeah, a kind of

58:29

strong 5k kind of effort.

58:32

I ran 30 seconds quicker than I did last year. And

58:35

then yeah, 2k cool down made it like a 38 and a half

58:37

k day. And then Sunday, it just took

58:39

super easy. So like 8k in the morning at 4.55 and

58:42

then 8k on the treadmill in the afternoon

58:45

for 161k a week. I put the

58:47

vapour. That's a tough double. Yeah,

58:50

it was actually like a look tough on paper,

58:52

but when I got to it, I was just

58:54

like, well, something probably about the,

58:57

I'll tell you what, my brain as well, 2 by 10k is

58:59

easier than 3 by 5k, even

59:05

though it's 5k less. Like doing

59:07

2 by something is a piece of cake, even

59:10

when they're 10k efforts. I was like, this

59:12

is easy. So

59:14

yeah, a bit high risk. Like I wouldn't recommend

59:16

people doing that. It's probably biting off

59:18

a bit more than I could chew. But

59:21

I got away with it and I'm just taking, I've really

59:23

got like three super easy days before I work out again

59:25

on Wednesday. So

59:28

yeah, I put the Vape Flight 3 on for

59:30

the 5k race. That was a bit more snoepier.

59:32

You went alpha again. No, when I

59:35

used the alpha for the morning. I

59:37

thought you would have put the alpha on for the

59:39

flex. Hey, I've got this shoe that nobody else has.

59:41

It was a bit gravelly, but I didn't wanna rip

59:43

them up. You know, when it's gravelly, through the old

59:46

port of the chinko where they're like horses and steam

59:48

engines are and stuff like. Yeah, you're not Brett Robinson.

59:50

You don't have a cupboard full of them. No, I

59:52

don't. So that was good. Anyway,

59:54

should we thank some patron supporters, crooks? All

59:57

right, I'll kick it off. I've got Aslay

59:59

Unha. from Norway. Estrada was locked down

1:00:01

but I think he ran 34.53 to finish third

1:00:03

at the

1:00:06

2022 Unheim 10k. He ran the Berlin Marathon in both 2022 and

1:00:08

2023 running 241

1:00:15

both times. I think his times were within

1:00:17

like 15 or 20 seconds of each other.

1:00:20

It's a very consistent. He's

1:00:22

a technology manager at Jaren

1:00:25

Sparebank, which

1:00:27

I'm guessing is a bank, experienced consultant

1:00:30

with a demonstrated history of

1:00:32

working in several industries including

1:00:35

oil and energy, oil

1:00:37

service, telecom, financial and

1:00:39

IT. He's also skilled

1:00:41

in project management, digitalization,

1:00:43

advisory, facilitation, business analysis,

1:00:45

information management and process

1:00:47

improvement. So man

1:00:49

of many talents at

1:00:51

play. So thanks to your support. Yeah

1:00:54

all the way over there in Norway

1:00:56

as well. Appreciate your support. Tommy

1:00:59

who you got? You want to thank someone for us or

1:01:01

if I lost him? He's gone. I'll

1:01:04

do Tommy. Take the South off mute Tommy. I'm on

1:01:06

mute sorry. No

1:01:09

all good, all good. I've got

1:01:11

a Mark Auckland. So he may

1:01:13

be a Shire local. I'm

1:01:16

not sure but possibly. So

1:01:19

his Strava is locked down. I did actually have a look

1:01:21

on his Strava. I couldn't see anything. But

1:01:24

yeah he's possibly ran

1:01:26

80 minutes for a half at

1:01:28

the 2019 Sydney Running Festival and

1:01:30

251 at the 2019 Melbourne

1:01:33

Marathon and possibly

1:01:35

say yeah he may have been racing

1:01:37

a lot when he

1:01:39

was younger for Sutherland. Yeah we chatted

1:01:42

off air Tommy. I recognize

1:01:44

this name from like early

1:01:46

to mid 2000s. Yeah definitely ran for

1:01:48

Sutherland and when I was running for

1:01:50

Sydney Uni. I reckon

1:01:52

he may have run some shorter track stuff as

1:01:54

well. So Mark if you're listening reach out and

1:01:57

let us know. I'm pretty sure that's him. Excellent,

1:02:01

so yeah he's possibly

1:02:03

General Manager of Operations at Vision

1:02:06

Lifestyle Projects and

1:02:09

qualified chartered accountant. Smart

1:02:13

people this week. So we're

1:02:15

going Norway, we're going to the Shire, I'm going

1:02:17

to go Chuka Croaks. Hayley Waterson according to Earthstrava,

1:02:19

she has ran 1730 for 5k, 3703 for 10k,

1:02:22

92 minutes

1:02:27

at last year's Geelong Half Marathon and

1:02:29

256 at last year's Adelaide Marathon

1:02:32

where she finished third. She

1:02:35

won the fun run I organised in the middle

1:02:37

of the year Jono's run, she won that, she

1:02:39

ran Gun to Tape out in front, Beatle to

1:02:41

Fellas as well. She was part

1:02:43

of the winning team, so the person I was

1:02:45

trying to chase down on Saturday night at this

1:02:47

team triathlon, I couldn't

1:02:50

catch Hayley. Hayley put me to the absolute

1:02:52

sword, didn't even see her out there, couldn't

1:02:54

pull her in so she is officially the

1:02:56

winning team member at the Chuka Moama Team

1:02:59

Triathlon. I

1:03:01

think she's training for Bella Rap Marathon

1:03:03

as well. So previously lived in Geelong,

1:03:05

I think she was an ambassador croaks

1:03:07

for Moose's running store. I

1:03:10

like when she used to live down there before Moose owned it

1:03:12

and now she's up in the lovely part of

1:03:14

the world, Chuka Moama. So Hayley, massive thanks for

1:03:16

your support of the Inside Running Podcast. If you

1:03:18

like what we do on this podcast you can

1:03:21

support the show at patreon.com forward

1:03:23

slash Inside Running Podcast. You get to

1:03:25

road to a saster on a Tuesday,

1:03:27

maybe Wednesday depending on when they record.

1:03:29

You get shoe geeks with Tommy Early,

1:03:31

you get the monthly with Sinead and

1:03:33

Ellie and Toby and

1:03:36

Christian on that show. So

1:03:40

there's plenty of extra content coming at you.

1:03:42

It just helps us keep some lights on

1:03:44

here at the Inside Running Podcast as well.

1:03:46

So if you value this is work. We

1:03:48

are up at 8.50pm on a Monday night

1:03:50

when we could be sleeping or watching Netflix

1:03:53

or with our families doing stuff.

1:03:55

It takes us a lot of time to produce this

1:03:57

show and bring it to your ears every week. like

1:04:00

what we do you can support us for as

1:04:02

little as five dollars a month over on patreon.

1:04:04

As you're listening to this show you're probably training

1:04:06

for a race but how dialed

1:04:08

in is your race nutrition. Precision

1:04:11

fuel and hydration has a free online planner

1:04:13

that you can use to work out how

1:04:15

much carb, sodium and fluid you need to

1:04:17

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1:04:19

they have a range of fuel and electrolyte products to

1:04:21

make it real easy to hit your numbers. Brady

1:04:24

regularly uses their resealable 90 gram

1:04:26

gels on his longer runs and

1:04:28

the boys training for a Saka are working

1:04:31

with their sports science team to dial in

1:04:33

their strategies for race day. They

1:04:35

also work with a long list

1:04:37

of top runners including four-time Olympian

1:04:39

Lisa Waiteman, Hayden Hawkes and regularly

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1:04:48

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using the code shared in our patreon only

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shows. Shop now at

1:05:03

precision hydration.com Now

1:05:05

let's get back to the show. We've got a quick

1:05:07

bit of running news crew because there's not really much

1:05:10

here because I'm aware

1:05:12

that we've already been going for

1:05:14

62 minutes. I'll keep things off

1:05:16

though Vic Miles Club happened kind of widely come down

1:05:18

from New South Wales he got the win in the

1:05:21

1500 he ran 345, Joy Hadfield was second in 348

1:05:23

and Thomas Morecroft was third

1:05:27

in 350, Melissa Duncan she's returned

1:05:29

to form. Name's popping up a bit now. She had

1:05:31

a pretty good Parker on the weekend as well I

1:05:33

reckon like 1535. Was

1:05:36

it? Yeah okay 1550.

1:05:39

Pretty good run so she did this on the Thursday night

1:05:41

then that on a Saturday morning so she won

1:05:43

in 424, Jessica Smith was second

1:05:45

in 427 and the Lucy Cleveland

1:05:47

was third in 428, the 800 meters, Jack Atherton won in

1:05:53

152, Degrasse Amakita was second in

1:05:55

153.2 and Mitchell Langholme Longbourn

1:06:00

was third in 153.4. Georgia

1:06:03

Griffith, haven't seen her race for a while.

1:06:05

She won the women's

1:06:08

aid in 206.5. Morgan

1:06:10

Mitchell was second in 208.1 and Katrina

1:06:13

Anderson was third in

1:06:16

208.7. So good to see

1:06:18

Vic Milef Club usually sold out.

1:06:21

Lucky we are, not lucky. It's a shame we

1:06:23

haven't got our Vic Milef Club

1:06:25

correspondent. I know Moose was watching the

1:06:28

whole stream from from e-level through to

1:06:30

A grade on Thursday night. That was

1:06:32

an interesting view and should have added

1:06:34

in. He's already picked his race of

1:06:36

the year. Vic Milef Club box. Yeah

1:06:38

I think it was Jeff Risley running

1:06:40

4-11 in the 1500 to finish fifth

1:06:44

in F grade or something. Moose was fascinated

1:06:47

by it. I like seeing Jeff still getting out there

1:06:49

when you're not at your best. It'd be hard to

1:06:51

do for some of these people who have retired from

1:06:53

the sport. My other bit of

1:06:55

news this week, European athletics has announced that

1:06:57

they've got 10 times the 50,000

1:06:59

euro bonuses

1:07:02

for the best performers across the different

1:07:04

event group that are

1:07:06

going to be offered at this year's

1:07:08

European Championships in Rome. So winners of

1:07:10

the bonuses will be decided using the

1:07:12

world athletics performance scores. It's

1:07:14

the first time performance bonuses have been

1:07:17

offered at the European Championships. I like

1:07:19

this. Some athletes don't make a lot of money and

1:07:22

this is a great opportunity to put some money in

1:07:24

their pockets and it's a fair way isn't it? It's

1:07:26

a very mathematical way. Well

1:07:28

it certainly promotes like well from a

1:07:30

distance point of view it promotes

1:07:32

fast racing as well because if it's going to

1:07:35

be based on you know

1:07:37

the world athletes performance scores like

1:07:39

tactical races aren't going to win the

1:07:42

bonuses. True.

1:07:45

When is the European champ? Good

1:07:48

question Tommy. I will have a look while

1:07:50

you go through your news. It must be

1:07:52

coming up soon but yeah Tommy what news

1:07:54

have you got in New South Wales Myles?

1:07:56

Yeah so we had I think this

1:07:58

was Saturday night I didn't unfortunately but yeah

1:08:01

we had New South Wales milers I think

1:08:03

it was a Bankstown so 1500 Laura

1:08:06

Roth so I think I think you've had you've had

1:08:08

Jeremy Roth on the pods before haven't you? So she

1:08:10

wanted in 430 Amelia May second in 435 and Ruby

1:08:18

McPhillips third in 441.

1:08:20

For the guys we

1:08:22

had Alex Talbot take the win in 353

1:08:26

seconds of Braden Everett in 355

1:08:29

and Scotty Hamilton in 357 and

1:08:31

then for the 800

1:08:37

Ivy Boothroyd 208 for

1:08:39

the win Mabel Jukes 214

1:08:41

for second and Sienna Novak

1:08:43

216 for third. The

1:08:48

guy Benjamin Jager I think

1:08:50

is Run crew 150 on

1:08:52

your Ben. Second Oliver Neat

1:08:56

152 and third Ben Maloney 153. Tommy

1:08:58

have you come across

1:09:02

Ivy Boothroyd because I've heard massive

1:09:04

raps on her I believe she's

1:09:06

a shy girl. Is

1:09:08

she? No I haven't to be honest

1:09:11

I have heard that the shy produces a lot

1:09:13

of good runners. I haven't

1:09:15

seen Ivy. Wonder Watch and European champs

1:09:19

are from the 7th to the

1:09:21

12th of June. Yeah okay.

1:09:24

Did I see Josh Kerr not doing that?

1:09:27

He said he's probably not doing it from

1:09:29

what I heard. I don't know

1:09:31

if he's confirmed not but he said he's probably

1:09:33

not. 150,000 euros gets him out of

1:09:36

there. Well athletes are pulling out of things left

1:09:39

right and center like the next bit of news for you

1:09:41

Tommy is like an athlete pulling out of world indoors like

1:09:43

so yeah obviously this year there's just

1:09:45

so many events on you've got World

1:09:47

Cross, you've got European champs, you've got

1:09:49

world indoors and you've got the Olympics.

1:09:51

It's unheard of to have this many

1:09:53

major championships and obviously people are prioritizing

1:09:55

the Olympics which means those other events

1:09:57

are going to be a bit deployed.

1:10:00

I think yeah, yeah,

1:10:02

yeah, it's sad isn't it world

1:10:04

indoors is in Scotland

1:10:07

is not one yeah, yeah, so Jake Whiteman's

1:10:09

probably yeah Well, he said he's gonna miss

1:10:11

it so he's he's missing it

1:10:13

to focus on the Olympics And

1:10:16

yet, maybe Josh Kerr won't be there either But

1:10:19

yeah, Jake will be the Maury plant meat

1:10:22

Apparently, I'll be good. That'd be

1:10:24

cash though. Wouldn't it? Like that's a bit of like

1:10:26

get into some warmer weather Use

1:10:29

the name there the world gym ships gold cash

1:10:31

in a bit don't have to be in real good shape I'm

1:10:34

like Centros don't before as me Yeah,

1:10:37

I'm sure cash is a part of it

1:10:39

But it's also like these guys are so

1:10:41

meticulous when it comes to peaking that they

1:10:44

probably don't want to go to a world

1:10:46

Indoors under done like yes, it's on home

1:10:48

soil, but they still want to be competitive

1:10:50

and they pride themselves on Like world-class performances.

1:10:53

So, you know There's

1:10:55

no point in them trying to peak for world

1:10:57

indoors when the gold is You

1:11:00

know August especially with like Jake like Jake's had

1:11:02

a few injuries in the last, you know, 12

1:11:04

18 months Yeah,

1:11:07

I think Josh and Josh

1:11:09

Josh goes sort of I think part

1:11:11

of his Excuse, I

1:11:13

guess or reason is um, it is based in

1:11:15

the US. So I think travel as well is

1:11:18

traveling For different events

1:11:20

obviously can take it out if you've got multiple

1:11:22

trips Breaking up

1:11:24

a training cycle. What are

1:11:26

your thoughts on this like beef with? Jacob

1:11:30

Tommy he like it good, isn't it?

1:11:32

Yeah, great. We yeah, we need we need more of

1:11:34

it. He's very is yeah He's

1:11:36

uh, he's just yeah as he should be I

1:11:39

guess world champion. He's very confident. He's making some

1:11:41

good statements involved statements Yeah, this is the lightest

1:11:43

one on the weekend in your Britain. There's fours

1:11:45

on the track and in the manners realm I

1:11:49

was in the article in the Guardian I found through

1:11:51

a Christian and he just said like if this guy

1:11:53

ever steps off a plane in Oslo He'd be a

1:11:55

dead man walking like he's not well-liked Josh

1:11:58

Kerr in in the Norwegian Capital

1:12:01

that's great. I probably can't go to the bizlet games

1:12:03

for the next couple of years, Josh. Yeah, but I

1:12:05

like that It's entertaining. That's good.

1:12:07

Yeah Okay,

1:12:10

and we got so other news you've dropped

1:12:12

in here we got Andrea

1:12:14

a second thing who's I think she's trained with

1:12:16

MTC hasn't she? Yeah, and then she went in

1:12:19

a man But I think she's left down man.

1:12:21

Yeah, yeah like yeah

1:12:23

everyone else So yeah, she's

1:12:25

making her marathon debut at in

1:12:27

Tokyo March 3rd And

1:12:30

she's got a half PB of 69 38

1:12:32

so should be yeah well anticipated this marathon

1:12:34

debut She's back in Australia to she was

1:12:37

trained round out with bath on Saturday morning.

1:12:39

My whispers tell me Mmm.

1:12:41

Yeah, so that was in that was in your

1:12:43

with the section until this came out in a

1:12:45

press conference Yeah, I don't take that off. Yeah,

1:12:48

I wrote it before I saw it though croaks I'm always a bit

1:12:50

ahead of the game and just a

1:12:52

couple and more bits of news Based

1:12:55

on fields for events that are coming up to

1:12:57

the mill road Mill Road games There

1:13:00

in February the 11th and so

1:13:02

Laura Miller headlines the women's wanna

1:13:04

make a mile field She'll

1:13:07

be joined by Jess Hull Sinclair

1:13:09

Johnson. Just set Andrews and Katie

1:13:12

Snowden and at the same meet

1:13:14

Josh Kerr will be attempting to

1:13:16

break the world indoor two mile

1:13:18

record And joining him

1:13:20

on the start line will be Grant Fisher Kai

1:13:23

Robinson Jordi Bemis Joe Klecker Cooper

1:13:25

T Matt

1:13:27

Stoney and a couple

1:13:29

Ethiopian Samuel fire Woo and

1:13:32

Addison We Huni

1:13:35

So yeah That'll be I guess from

1:13:37

our point of view watching Kai go

1:13:39

around and and Jess and seeing how

1:13:42

close Josh Kerr gets to that world record Boston

1:13:45

interesting that they've yeah the info that we

1:13:47

got today was just the men's elite field

1:13:50

not the women's but Valencia

1:13:52

marathon winner Sisay lemma With

1:13:55

a PB of two oh one forty eight is the fastest

1:13:57

runner this year Which is

1:13:59

on April April the 15th. So

1:14:02

he faces a field which includes

1:14:04

last year's winner, Evans Chabet from

1:14:06

Kenya and last year's runner up

1:14:09

Gabriel Gue from

1:14:11

Tanzania. And then there's

1:14:13

a heap of sub 205 performances.

1:14:17

Yeah, and so Sondra Mullen's running as

1:14:19

well. So that's one to watch out

1:14:21

in April and then Brady put in

1:14:23

here. So Western Australia had their 5K

1:14:26

track champs. Matt Ramston got the win

1:14:28

there in 1359, Luke Burroughs second 1417

1:14:30

and Kai Heher was third in

1:14:37

1422, Si-Ann Monks won the women's 1702, Lauren Hyde-Cooling was

1:14:39

second in 1711 and Kiara

1:14:46

Nazarov was third in

1:14:48

1732. Boston go women's

1:14:51

earlier croaks. I reckon they released it

1:14:53

about a week ago. Okay.

1:14:56

So that was like Dez Linden was

1:14:58

there, Emma Bates because she's withdrawn from

1:15:00

the US Olympic trials. Helena

1:15:02

Beer is there again. Yeah,

1:15:05

they've got like, if you're not saying a big

1:15:07

name on Boston's list, it means you're probably saying

1:15:10

it at London. Because that's

1:15:12

where they kind of go unless you're Calvin Kipson

1:15:14

and you buck the trend and you go to

1:15:16

Rotterdam instead of the World Marathon majors, the Gaffers

1:15:19

there, Korea's there. Yeah, and

1:15:22

the Kipley Gatch has won it before. Did she

1:15:24

actually win it across the line first or did

1:15:26

the people who won get done and then

1:15:28

it got handed to her not 100% off the top line yet?

1:15:30

I think that's what happened.

1:15:32

Yeah, but good to say, hey, it's

1:15:34

like January, releasing fields to April, build

1:15:37

a hype. They do that well. We've

1:15:39

got a bit of a product review croaks before

1:15:41

we wrap up the show with a few kind

1:15:43

of segments quickly after that. So this is precision

1:15:45

hydration. Have you done because I know I was

1:15:48

joking with a bloke today and our

1:15:50

Patreon supporters and general supporters as

1:15:52

well listeners, you would have seen in the

1:15:55

show notes, there is a hydration

1:15:58

and fueling planner that you can find. fill

1:16:00

out. So I actually did

1:16:02

this today for the first time because the guy I

1:16:04

ran with this morning is like it's excellent to do

1:16:06

and I was like it can't be that good surely

1:16:08

like I've seen these things before Tommy

1:16:10

we might get you to do it while we're on air in mate

1:16:13

I'll give you this link have a crack at this thing click

1:16:15

on that link in that in that show note there

1:16:17

this will get you sorted for a soccer but pretty

1:16:19

much it asked you a few questions it asked you

1:16:22

what race is you doing and how heavy your

1:16:24

sweat what your goal time is and then it

1:16:26

kind of says hey this is what we recommend

1:16:28

for you and then it gives you like an

1:16:30

option to buy a pack that just has the

1:16:33

things you need in it and our

1:16:35

listeners as well are get 15% off

1:16:37

with the code and also

1:16:39

our patrons supporters get 20% off so it

1:16:42

makes it wraps up nice and easy for

1:16:44

people to be like hey this is what

1:16:46

it's telling me I actually need I might

1:16:48

test it out the packs not ridiculously expensive

1:16:51

and yeah I did today and I was

1:16:53

just been talking about I'm trying to get 90 grams

1:16:55

an hour in it's bad out that I need a

1:16:57

90 grams an hour I need a hundred

1:17:00

milligrams per

1:17:03

liter croaks am I reading that correctly yeah

1:17:05

thousand milligrams per liter yeah yeah and 450

1:17:07

mill per hour plus 150 mill

1:17:14

is that of electrolytes no it's plus or

1:17:16

minus when they give you an amount

1:17:19

of like you know 450 mils plus

1:17:21

or minus 150 so depending on you

1:17:23

know the conditions of the day and

1:17:25

your sweat rates and stuff like that

1:17:27

I've done these things before and they

1:17:29

spit out like ridiculous like unachievable numbers

1:17:32

whereas 450 mils is like too

1:17:34

popular I'll surprise cuz I did

1:17:36

it as well Brady and and like we do

1:17:38

have very similar figures here mainly because you know

1:17:41

I guess the times that we're looking to run

1:17:43

a similar so it's not like you know one

1:17:45

of us is out there for three and a

1:17:47

half hours and somebody's two hours 20 and we

1:17:49

also like similar similar weight

1:17:51

so I also got like 90 grams of carbs

1:17:53

per hour I put in that my goal time

1:17:55

was like two hours 24 in like

1:17:58

moderate conditions they're not It's super cold, not

1:18:00

hot. Yes, 90 grams

1:18:02

an hour of carbs, same sodium.

1:18:05

And my fluid levels were 300 mils per

1:18:07

hour plus or

1:18:09

minus 150, because you mis-put that you sweat

1:18:11

a bit. Whereas like, I'm often

1:18:13

running with like Rob Wilson and actually he's

1:18:16

put some photos up on Strava. He'll finish

1:18:18

a run and he'll be

1:18:20

wearing the running company Geelong top

1:18:23

and he's just covered in like

1:18:25

salt stains. And like, I've never

1:18:27

sweated that much before. So yeah,

1:18:29

you can cater it based on

1:18:31

your own sort of sweat levels,

1:18:34

but you also can go and do some

1:18:36

testing. So, but it's fascinating how this area

1:18:38

of running has changed so much. Like I

1:18:40

remember 2017, 2018, I was reading a few

1:18:42

articles about nutrition

1:18:45

studies that they'd done with some

1:18:47

of like Canada's top marathoners. I

1:18:50

think like Reed, Reed Kool's set

1:18:52

was one of them. And it

1:18:55

was amazing. Cause I remember back when I first ran

1:18:57

marathoners, it was like, oh yeah, you take a couple

1:18:59

of gels with you. And like, you know, I'm talking

1:19:02

probably 90 grams over the whole race,

1:19:04

which is sort of what Tommy does

1:19:06

now. But yeah, but he's quite

1:19:08

unique. Whereas this study that I read was, yeah, like,

1:19:10

you know, you should be more like 70 to 90.

1:19:14

And yeah, when I ran my best, I was

1:19:16

definitely, I probably wasn't quite 90, but

1:19:18

I would have been 70 to 80 which

1:19:21

was higher than any other marathon I'd

1:19:23

done before. So yeah, I found this

1:19:25

thing quite good. And

1:19:27

like in terms of the product, precision

1:19:30

hydration, like have you used

1:19:32

any other stuff

1:19:35

in the last week or has it just been the 90? No,

1:19:37

you used the 90 grams as well. Yeah, okay.

1:19:39

That was my thing. And I've still been,

1:19:41

I still put a, so when I had that 90

1:19:44

gram gel in that, yeah, 21K

1:19:46

workout the other day, I had a chew again when

1:19:48

I was putting my Alpify 3s on. So

1:19:50

I was like, oh yeah, I want to get in the habit of

1:19:52

like kind of just loading in a bit before, not

1:19:54

just to know how much the gun goes off, but a bit before

1:19:56

the workout starts. And then I had the

1:19:59

carb mix and. I'm

1:20:01

a real

1:20:03

probably more hydro-like tab

1:20:06

in the water over

1:20:08

carb mixes because I feel sometimes they're a bit

1:20:10

too sweet and it's got

1:20:13

really good, this is a funny story, on

1:20:15

the back of the carb mix thing it's

1:20:17

got like put in one to

1:20:19

five scoop depending on how much carb you want

1:20:21

and I heard Moose on Road to Osaka talking

1:20:23

about how his was too thick and he was

1:20:25

nearly vomiting and I asked him how many scoops

1:20:27

he put in and he's like yeah I put

1:20:29

in six. So he's gone

1:20:32

above the recommended dosage and was

1:20:34

wondering why he was nearly vomiting

1:20:36

so I think I went with

1:20:38

two scoops so not a super high concentrate and

1:20:40

it was very easy to get down, not sure

1:20:42

if you guys have ever, probably not, you're probably

1:20:44

not as blue collar as me, like do you

1:20:46

guys ever drink the Maximus? You guys probably power

1:20:49

rate or Gatorade kind of guys, I'm a bit

1:20:51

like... I have had Maximus before. Yeah, you had

1:20:53

the lemon Maximus, the ice block one, it

1:20:55

tastes very similar to that which is the

1:20:57

best flavour Maximus there is, but

1:20:59

yeah, had it before Tommy, that

1:21:01

lemon flavour. I'm not having that. It's very refreshing,

1:21:04

yeah it was even, like I had some left

1:21:06

over after my workout and usually like my guts

1:21:08

are a bit like all I've done is

1:21:10

chuck carbs in them like throughout the workout

1:21:12

and I was just like actually could drink

1:21:14

it on the drive home going oh this

1:21:16

is more like a refreshing drink more than

1:21:19

a you know a carb mix so yeah it

1:21:21

went down very easy. I

1:21:24

probably only had for

1:21:26

150 to 200ml so

1:21:29

now I've got to prove for drinks, I've

1:21:31

really got to figure out and dial into

1:21:33

my plan for Osaka and

1:21:35

see how much I'm going to rely on the drink

1:21:38

tables and how much I'm just going to carry gels

1:21:40

because all I have to do is take two of

1:21:42

those 90g gels. So pretty

1:21:44

much got me. How

1:21:47

many mils or how many grams is the

1:21:49

actual, like what's the volume? That's not a

1:21:52

good fashion. Give me two seconds.

1:21:54

Have a guess why I get one out of the cupboard. Just

1:21:58

interested to know like how. or how

1:22:00

heavy it is. It's actually

1:22:02

not too bad. So a

1:22:04

traditional short, you would struggle to

1:22:07

like, you know, carry it. But

1:22:09

I know like the Lulu lemon

1:22:11

tights, for example, like they've got

1:22:13

these pouches down the outside, like

1:22:16

these massive pockets, and they would

1:22:18

easily slip inside that. So

1:22:20

153 grams, and then you get the

1:22:22

90 grams of the carbs. Yeah.

1:22:25

So yeah, so that would, yeah,

1:22:29

I carried one in my hand at Gold

1:22:31

Coast and then had maybe another

1:22:33

one in my Lulu lemon shorts, and then

1:22:36

yeah, a couple on the other side. But

1:22:38

it's like, that's, I've got pretty baby. I got

1:22:40

my small guy Tommy, and that's fitting inside my hand

1:22:42

pretty easy. Yeah. Hey,

1:22:45

Brady, I got a question for you about

1:22:47

the actual gel. Like we said before, how

1:22:49

I like the texture of it, because it

1:22:51

does sort of dissolve in your mouth, but

1:22:55

I'm really struggling to describe how it tastes,

1:22:57

because to me, it doesn't seem to have

1:22:59

a lot of flavor other than it's just,

1:23:03

there's a sweetness. But to me,

1:23:05

I don't know how- Is it a

1:23:07

bit like Morton? Is that how I

1:23:09

feel about Morton? Yeah, well, I've never had Morton. I've

1:23:12

never had Morton. No. It's

1:23:14

like the texture is completely different than

1:23:16

Morton. Like it's not that, it's the,

1:23:18

yeah, it's the liquidy. It's more fluid,

1:23:20

yeah. Yeah, not completely fluid. But

1:23:23

you don't mean by that flavor, it doesn't really have,

1:23:25

it's just like, why can't he boil when he comes

1:23:27

on the next couple of weeks? But I think they

1:23:29

go with it being an unflavored gel, don't they? Isn't

1:23:31

that what they actually, yeah. It doesn't stay on

1:23:34

the back here, but yeah, very

1:23:36

easy to get down, but

1:23:38

almost like, to

1:23:40

like, I do think there's a place for

1:23:42

having something that tastes different towards

1:23:45

35K on ones, like it

1:23:47

could be your Red Bull, your flat cocoa, whatever it

1:23:49

is, just cause that is so easy.

1:23:51

And so I don't know if you're putting two

1:23:53

of those down, you might

1:23:55

be over that flavor. 100%

1:23:58

Brady. And I think, In

1:24:00

a way, it's more psychological as well because

1:24:03

you get to a point where you're 25K in and

1:24:07

you're like, all right, things are starting to

1:24:09

get a little bit harder now. I

1:24:11

get to 30K and I know I get to

1:24:14

drink something different and I look forward to a

1:24:16

Red Bull, I look forward to a Coke. And

1:24:19

so it almost then takes your mind off what you're

1:24:21

doing or something to look forward to, I think. So

1:24:24

I think mixing things up is

1:24:26

really important. Yeah, and that's like

1:24:28

a choose a mint and lemon. So they've got a mint

1:24:30

one and a lemon one. So that could

1:24:32

be where you get a different bit of taste then as well.

1:24:35

I did have one of those, right? They're

1:24:37

quite easy to get down because they come

1:24:39

in like one packet, but like, so 30

1:24:42

grams of carbs in one tube, but it's

1:24:44

sort of already broken in half for you.

1:24:47

So I guess one piece has 15

1:24:50

grams of carbs, but quite easy

1:24:52

to digest. Yeah. I

1:24:55

got my fuel and hydration plan. Yeah,

1:24:57

what to spit out for you? Yeah, I think

1:24:59

it's eight. I think you

1:25:01

got 90 grams an hour carb, thousand

1:25:04

milligrams liter sodium, 300 mil

1:25:06

an hour fluid. Not

1:25:09

a big sweater then either. You're a bit less than me, I

1:25:11

reckon. Nah, not. That was 450 mil. Yeah. Oh,

1:25:14

I can't do it as well. Didn't you just say sweat was dripping

1:25:16

off you in that workout? I

1:25:18

guess that's when it's... Yeah, I don't know.

1:25:20

I input it at like, as if the

1:25:22

conditions I'll be racing in. Yeah,

1:25:25

that's what you meant to do. Yeah, so

1:25:27

yeah. I'm not gonna be sweating much in

1:25:29

Osaka. Nah, yeah. Yeah,

1:25:31

I probably got a bit of biased. Yeah,

1:25:33

of what I've actually been doing the last couple of

1:25:35

weeks. I don't think there's any way I'll be getting

1:25:37

90 grams an hour in. Yeah,

1:25:41

I'll be trying to get close. So

1:25:43

Patrons, you check your feed because Zach has put a

1:25:46

discount code on there for you guys. And then everyone

1:25:48

else listening to croaks doing the reads at the start

1:25:50

and the end of the show, and you'll be able

1:25:52

to hear a discount code there as well. Also,

1:25:55

link in our bio for some more notes there

1:25:58

as well. Their website's got some great articles. and

1:26:00

stuff on as well. I did like like when you

1:26:02

filled it out and sent me an email and then it

1:26:04

kind of gives you your race day plan like from

1:26:06

like what you should be doing 60 90

1:26:08

minutes beforehand what you should be doing 15 minutes

1:26:11

before what you should be doing during the race

1:26:13

and then a final checklist and then yeah the

1:26:15

packet kind of sent such up was really cool

1:26:17

and then as an option as well it's like

1:26:20

do you still have questions book a free 20

1:26:22

minute video console with our athlete support team to

1:26:24

discuss your plan will send us an email and

1:26:27

I'm like geez that's pretty cool and

1:26:29

my starter pack here was yeah 50

1:26:33

99 which had a bit of stuff in it. I should put those discounts

1:26:35

on to bargain so

1:26:37

massive thanks to our precision hydration

1:26:39

for their support the info run

1:26:41

podcast. What are we doing next Craig's

1:26:44

listen the question then we'll bring the

1:26:46

show home. Yep alright so this week's

1:26:48

listen the question is it's on nutrition.

1:26:50

We'd love to hear about your everyday

1:26:52

nutrition principles including pre daily

1:26:54

runs and this question comes in

1:26:56

I believe from Ian Thompson. So

1:26:59

maybe we'll kick it off with you

1:27:01

Tommy because I know the boys ripped

1:27:03

into your wall back when you said

1:27:05

that you were trying to lose some

1:27:08

weight and may have may

1:27:10

have got injured as a result.

1:27:12

So have your nutrition principles changed?

1:27:16

Yeah I copped it. I brought

1:27:20

it on myself. No I

1:27:22

mean at the end of the

1:27:24

day distance running

1:27:26

you can't you know you want

1:27:29

to be light but the key is to do it

1:27:31

in a in a safe and sustainable way which I

1:27:33

think I probably

1:27:35

should reach out to a nutritionist again. I

1:27:37

have in the past and

1:27:39

because I've been doing it for a long time I sort of like

1:27:42

to think I know what I'm doing but essentially

1:27:47

all I do is fuel

1:27:50

for the purpose and so

1:27:52

basically if I've

1:27:54

got a session leading into the session

1:27:56

I'm more like eating a

1:27:58

high percentage of carbs. So

1:28:01

for example, like on

1:28:04

the Saturday, so Saturday just

1:28:06

gone, I

1:28:08

made a risotto, like a vegetable

1:28:10

risotto. So it was

1:28:12

pretty much just a huge serving

1:28:16

of carbs. And normally I would eat, like

1:28:18

if it's not a session day the next

1:28:20

day, it's a lot more veggies, probably more

1:28:22

protein and veggies and a bit lighter on

1:28:24

the carbs. So I'll

1:28:26

cycle it through the week like that, I'll just go a

1:28:28

lot more carb heavy in mostly

1:28:30

just the day before. Leading

1:28:34

into this marathon

1:28:36

session, basically

1:28:39

I did go a couple of days heavy

1:28:41

into the carbs as

1:28:44

a way of, as part of that race prep.

1:28:46

So just like nutrition, this is

1:28:48

probably my last big marathon session before Osaka,

1:28:50

so I just really wanted to try nutrition.

1:28:53

So eat what I normally would eat and time it. So

1:28:56

yeah, so

1:29:00

yeah, I guess that's sort of how

1:29:03

I would do it. What about pre run?

1:29:05

So like when you do

1:29:08

your, you know, two double runs,

1:29:10

do you eat before you run

1:29:13

in the morning? No, no,

1:29:15

I don't. I just, I've

1:29:17

historically had a really, for

1:29:20

years, like just my stomach doesn't tolerate food

1:29:23

very well. So I just

1:29:25

do all my morning runs fasted. I

1:29:28

have a strong coffee, I'll do like a

1:29:30

double espresso, that's going to perk me up

1:29:32

and that's fine for me.

1:29:34

Like, yeah, I'll get going. I had no issues get

1:29:36

going in the morning from having a

1:29:38

strong coffee. And that's also my

1:29:40

pre-race routine. I don't eat anything in the morning of

1:29:42

a race. Really? Even

1:29:45

marathon? Wow. And

1:29:47

I only have two girls. No,

1:29:50

no, yeah, I just, yeah, I

1:29:52

can't. Yeah, I just can't tolerate it. You're

1:29:54

like a camel, you're like a camel except you

1:29:57

store glycogen. What about a circle with like a

1:29:59

midday star? It's

1:30:01

a 915 start Osaka. Oh

1:30:03

is it? Good I know yet now. Don't rock

1:30:05

up it's that one. I think Greg Gaviby thinks

1:30:08

it's a mid-day start. No it's

1:30:10

not. So Lake Biwa I believe,

1:30:12

uh, was yesterday. And

1:30:16

I did have breakfast that

1:30:19

day and that did not end well. I

1:30:21

had a toilet stop at like 20k. It

1:30:25

didn't sit well on my stomach at all. Yeah

1:30:28

so I just, yeah, like I mentioned

1:30:31

before, like I've, it was

1:30:33

quite, like that's how

1:30:35

it always seems to work for me

1:30:37

but I was interested to see what

1:30:39

actually happens with like my blood glucose

1:30:41

and stuff like that. So essentially as

1:30:43

soon as I start running,

1:30:46

my blood glucose starts going

1:30:48

up and that's just from

1:30:50

the fuel that is

1:30:53

stored, I guess in my muscles and in

1:30:55

my liver. So to

1:30:57

me like the fueling in

1:31:00

the, well definitely like race fueling I think

1:31:02

to me is like not

1:31:04

the key. The key is how well you

1:31:07

carb load in the day before and the

1:31:09

day leading in and then that

1:31:11

extra whatever it is, like this

1:31:13

is my personal opinion but I think that extra top

1:31:15

up is that top up if you can tolerate it

1:31:18

in the morning, top up if you can, whatever

1:31:20

you can tolerate in the race, top up. But

1:31:23

like the key is really just how much you

1:31:25

can store the day, I think the day, particularly

1:31:28

the day before. So I

1:31:30

really go hard on carbs and I

1:31:33

just, it seems like it's enough

1:31:35

to sustain me so far for

1:31:38

most of my running. Yep. What

1:31:41

do you do Brady? Like everyday nutrition principles are

1:31:43

just trying to get as much in as possible.

1:31:45

Like really, like it's trying to, I said a

1:31:47

couple weeks ago when we were talking about weight,

1:31:49

just trying to get on the scales and being

1:31:51

as close to like 60 kilos. So even

1:31:54

like, like it's like, I think

1:31:56

people would be amazed how

1:31:58

much some of it is. eat given a

1:32:00

size. I think people look at you and go

1:32:02

you wouldn't be able to eat that much like

1:32:04

you're pretty skinny but even like the

1:32:06

bowl of muesli before dinner just to pretty much

1:32:08

like top up and get some like extra calories

1:32:10

in like when you don't not even that hungry

1:32:13

but you know it's kind of good for you

1:32:15

to get those extra calories in.

1:32:17

That's why I used to always run faster Tommy

1:32:19

similar to you I just didn't feel like I

1:32:21

needed it from my arm like easy jogs I'd

1:32:23

always have a couple bits of toast before workouts

1:32:25

but now make sure I get up like half

1:32:27

an hour earlier and just chucking a couple bits

1:32:30

of toast before a

1:32:32

jog just to start that you know

1:32:34

calorie input before I actually go out

1:32:36

running so yeah

1:32:38

I'm black coffee two bits of toast maybe

1:32:40

some raisin toast sometimes bit of peanut butter

1:32:43

on there and just yeah a lot of

1:32:45

carb heavy pastas rice dishes try to have

1:32:47

red meat couple times a week for

1:32:50

the iron and stuff. I've been

1:32:52

getting into the kangaroo lately too. I've seen

1:32:55

listeners might find that a bit weird but

1:32:57

a very high in iron and you can

1:32:59

buy it from the supermarket like I'm not doing dodgy stuff

1:33:01

going at the bush and finding kangaroos jumping around around me

1:33:03

so yeah

1:33:06

that's just a general and just plenty of

1:33:08

like water just I've got one of those Morton

1:33:10

500ml drink bottles and it's just like

1:33:13

just constantly knowing that's half a liter and just sipping

1:33:15

away on that a couple times a day. Yeah

1:33:18

Brady I don't know I think maybe we're

1:33:21

very different I don't know if

1:33:23

you're an outlier I am but I actually

1:33:25

I'm the opposite like I got to watch

1:33:27

what I eat if I if I'm snacking

1:33:29

and eating whatever and trying to like put

1:33:32

calories on I put weight on and I

1:33:34

and then I'll just start getting further and

1:33:36

further away from what I

1:33:38

consider like a better race way. Yeah

1:33:41

and I mean I'll

1:33:45

have a couple weeks off after a marathon in my I

1:33:47

put it on like half a kilo

1:33:49

and I like would have ran 20k for the week and

1:33:52

it's just like yeah I can

1:33:54

put on like 4 kilo pretty

1:33:56

easily yeah like a

1:33:59

week or two after a marathon. So do

1:34:01

you like because I'm at a stage where like

1:34:03

I'll often eat shit because it's high in calories

1:34:05

like you like eat ice creams or biscuits or

1:34:07

anything like that. You can't get away with that.

1:34:09

I'll put I'll literally put on weight really doing

1:34:13

like 200k a week. Do

1:34:15

you like fast food and stuff like yeah very matters and stuff

1:34:17

like that. No like like

1:34:20

when when I'm not like in a marathon if

1:34:22

when I'm not in a marathon block I'm not

1:34:24

worried about my weight or about like peak performance

1:34:27

I'll eat yeah some crap and just more calorie

1:34:29

dense stuff but otherwise like I

1:34:31

get enough calories and I think I

1:34:33

get enough of my energy requirements eating

1:34:35

healthy like not trying to go for

1:34:37

those processed calorie dense

1:34:39

foods. Yeah if I go for those

1:34:41

calorie dense foods yeah

1:34:44

I just I feel yeah

1:34:46

I just don't feel as good. And it's probably good

1:34:48

point that there's no like generic answers for this listener

1:34:50

question either. What

1:34:53

can you add Kokes? Not a

1:34:55

lot like I'm very

1:34:57

much about fueling around like the sessions

1:34:59

and things like that. So if I'm

1:35:01

doing a morning session with the group

1:35:04

I'm up at 5 30. I'll have like

1:35:06

a coffee and a piece of bread with

1:35:08

some jam on it and then I'll start

1:35:10

running you know probably warm up 45 minutes

1:35:13

later. You know in the

1:35:15

afternoon it used to be like coffee and raisin toast

1:35:17

but it would be like Tommy if I know

1:35:20

that I've got like a long run or you

1:35:22

know a long session coming up the day before

1:35:24

I'll definitely eat a lot more. And

1:35:26

I will have a little bit more junk like I'll

1:35:28

go and smash three

1:35:30

quarters of a tea cake sort of thing because I

1:35:33

know it's high in carbs and it's going to help

1:35:35

me and likewise after the session I'm very much about

1:35:38

you know getting the protein straight in

1:35:40

and quick carbs so like lollies

1:35:43

up and goes that sort

1:35:45

of thing. Yeah like the

1:35:47

fasted running is an interesting one because when

1:35:49

I was running at my best I went

1:35:51

through a phase where I was actually really

1:35:53

obsessed with like fasted running to the point

1:35:55

that I would have black

1:35:57

coffee and I'd have like

1:36:01

amino acids, like dissolved in water. And

1:36:03

that's not the case, disgusting. It was

1:36:06

like pinch your nose and just down

1:36:08

the hatch because I

1:36:10

think those, what are the BCAA's or

1:36:12

whatever they are, like just help with

1:36:14

the muscle, like not breaking down your

1:36:16

muscles running faster. But

1:36:19

I got to the point where I could

1:36:21

go out and run a long run, I

1:36:23

don't know, like two hours 35 with

1:36:26

nothing, not having had breakfast or

1:36:28

anything. And I think you can

1:36:30

train yourself to be better at

1:36:34

running long distances at a decent pace without

1:36:36

fuel because I got good at

1:36:38

it. Like whether it's good for you, I don't

1:36:40

know, but there's no way I could do that

1:36:43

now. Like I'll run an hour 45 and I'll

1:36:45

be looking for something because I'm starting to get,

1:36:47

you know, giddy. But I think

1:36:49

there's a place for it. Dieticians

1:36:52

may disagree, I don't know, but

1:36:55

I certainly got pretty good at being able

1:36:58

to do it just big practice. Yeah, zero

1:37:00

qualifications between the three of us here on

1:37:02

this question, but that's just our everyday nutrition

1:37:04

principles may be incorrect, may be correct. Do

1:37:07

you want to whisper to me, go on for

1:37:09

you, take this one to the bank for you,

1:37:11

tell your Sydney mates, US Olympic Royal are coming

1:37:14

up on the third of Feb, Lindsay

1:37:16

Flanagan, good mates of Bradley Croakus, this one

1:37:18

hits home here. He paced her at the

1:37:20

2022 Croaks Gold Coast Marathon when

1:37:24

she got the win there, coached by Benita Willis,

1:37:27

she's been in Adelaide for months and my wiffers

1:37:29

tell me that she is training the house down.

1:37:31

She come off ninth at the World Champs over

1:37:34

in Budapest, where she, I think she ran 2.26

1:37:36

in the heat that day. So

1:37:38

she's fit as a fiddle, she's been in Australia, she's

1:37:40

got that Australia grit about her now, she'll go

1:37:43

back over there, she'll be top three at the

1:37:45

US trials and go to the

1:37:47

Olympics in Paris. So her dear first on

1:37:49

January 22nd, get on our girl.

1:37:52

A bit of a follow up from last week, Croaks, we

1:37:55

had a bit of chat about BMs,

1:37:57

which is not just a BM problem, it's also a trauma.

1:38:00

milk problem where all the cartons

1:38:02

of chocolate milk here in Australia

1:38:04

are designed where you can only

1:38:06

open one side. We've got some male

1:38:08

correspondents in just going to read this out to

1:38:11

you. This one just to start off directed at

1:38:13

Brady. Thanks for the recent Brady's on the loose

1:38:15

it's been great having someone not afraid to go

1:38:17

after the big brands. On the

1:38:19

last week's Big M cartons not opening at

1:38:22

both sides my understanding as someone who works

1:38:24

very high up for the company that owns

1:38:26

Big M on why the Big

1:38:28

M cartons only open one side is

1:38:30

that if both sides can be open the carton

1:38:33

is a lot more fragile structurally and prone

1:38:35

to damages and splitting upon

1:38:37

during shipping and storage. It's

1:38:40

a downside of using eco sustainable packaging

1:38:42

materials and very standard across the industry.

1:38:45

Double-sided opening would be groundbreaking

1:38:48

in the milk world. Keep

1:38:50

up the great work and don't be afraid to keep

1:38:52

rat on the cage that comes in from an anonymous

1:38:54

source but you saw those

1:38:56

well croaks in our dams I haven't just made

1:38:59

that up so it's a problem in the milk

1:39:01

industry. I reckon I've opened up

1:39:03

a carton of milk from the wrong end before

1:39:05

and I've been able to do it. Yeah but

1:39:07

they just make it a bit firmer on that

1:39:09

other side so they can be transported. You can

1:39:11

still do it though. This is a problem for

1:39:13

people out there it wasn't just my mind thinking

1:39:15

about it last week it's a big problem in

1:39:17

the milk industry and people are trying to solve

1:39:19

it so we really appreciate it. I don't think

1:39:21

I've opened up a carton in the front of

1:39:23

the school. I don't know why you guys don't

1:39:25

do more of that. Well the shock when Crook

1:39:27

said he doesn't open him up. My

1:39:29

other brady on the loose probably a conversation

1:39:32

starter here. What are your thoughts on like this

1:39:34

coming across my desk today. AI as

1:39:36

running coaches like download this app input your

1:39:38

data here's your program for the next 12

1:39:41

weeks you want to do Boston Marathon, Berlin

1:39:43

Marathon, Wellness Run, Run Melbourne whatever it is.

1:39:45

What are your thoughts? Like are we gonna

1:39:47

be out of the job soon Crooks as

1:39:50

online running coaches yes we already have that

1:39:52

sense of I guess technology

1:39:54

in our jobs but we're still humans on

1:39:57

the other side the keyboards. What

1:39:59

and like Yeah, what do you thought? Well,

1:40:02

I think people that are really serious

1:40:04

about their running would still go for

1:40:06

an in-person coach as

1:40:08

opposed to just doing it off

1:40:10

an app. Because

1:40:12

coaching is more than just writing a program.

1:40:14

There are so many factors and I know

1:40:17

personally, I don't send a program out any

1:40:19

further in advance than two weeks

1:40:21

because things just change. And also,

1:40:24

even knowing the people personally, I

1:40:26

coach a few people up in

1:40:28

Queensland and it's like so hot

1:40:30

and humid up there that I've

1:40:33

modified their training over summer because

1:40:35

knowing what other stresses they

1:40:37

have on. So yeah,

1:40:39

there's more to coaching than just

1:40:42

an app. And we spoke about this off air as well,

1:40:44

Brady, that you can have the

1:40:46

best program in the world

1:40:50

from a coaching point of view, but

1:40:52

you often don't know what that athlete

1:40:54

has outside of what

1:40:56

they're doing for the rest of their running. So

1:40:59

are they feeling well? What are their stresses like

1:41:01

at work? You're not going to get all that

1:41:03

from an app, whereas at least my

1:41:05

athletes could say, hey, I've got this stress on,

1:41:08

let's modify this. Because

1:41:11

I said to you, I've even had athletes that,

1:41:13

you know, some will do everything.

1:41:15

When I write a program, I assume that

1:41:18

they're actually looking after themselves in between training.

1:41:21

But they're not feeling, they're not getting sleep. It

1:41:23

doesn't matter how good the program is, they're probably

1:41:25

going to get sick, injured or not run well

1:41:27

because of all of those other factors outside of

1:41:29

just the program itself. I

1:41:31

think you boys are going to be safe for a

1:41:33

job for a while, don't worry. No problem, Tommy. How

1:41:35

would you feel like you come across the line at

1:41:38

a soccer, you've ran 208, 208.05 and then

1:41:42

you're sending, you've synced it up to your

1:41:44

phone and then the app, you know, says,

1:41:46

well done, Thomas, on your performance today. Congratulations.

1:41:48

But you want to share the highs and

1:41:50

lows of the human interaction, don't you? And

1:41:52

that level of accountability and like, I know

1:41:54

some of my like, I know you talk

1:41:56

about a big croaks, but like sometimes when

1:41:58

I, we use fine. and when you see

1:42:00

that upload come through and then you get the message

1:42:03

and you can, you sense the emotion

1:42:05

in the message or the phone call afterwards, it's

1:42:07

just like, that's what you're doing

1:42:09

it for, not so much that. I think that

1:42:11

utility is just like a slightly, possibly a slightly

1:42:13

better version of the generic plans that you just

1:42:16

download that are just like a generic marathon plan

1:42:18

and you can give AI some

1:42:20

more information about you and your specific goals

1:42:22

and maybe it is a bit more tailored,

1:42:24

but it's never gonna be at the level

1:42:26

that a coach could,

1:42:28

you know, that, and the, what's

1:42:31

the word? Like, yeah. So a CEO and a seven year old

1:42:33

at the local athletics track has been doing it for 40 years,

1:42:35

is knowing just the end of the app might be a bit

1:42:38

different, but they look so sexy though, Tom, have you seen some

1:42:40

of them? They look so

1:42:42

smooth and the Instagram rails that come with them