In the beginning, episode 29, Courtney, we are back. It feels like I saw you just yesterday and we're back here again. It's been a whirlwind for the pod and for the two of us. It's been a big week. Yeah, three episodes dropping this week for the first time. Why not go from 1:00 to 3:00? Make it easy, hey, and go to how are your legs? Obviously we're down in Tasmania last weekend running the Solomon Kanani Golden Trail series.
It's cool. Very. Very quickly welcome to all the new subscribers yes because we do have a bunch of you welcome share the love you'll enjoy it bring some friends it's going to be fun my doms are real have been real since Kanani last weekend quads it's all been about the quads it's. The. Top. It's the top of the legs, it's the quads. For anybody that's ever done any hill work, you know that for the most part I'm a, I'm a front
foot striker when I run. So my cards, if on the flats will typically is where I put a lot of that pressure through. When you start running ups and downs, it's the downhill quads, the lower towards your knee. It's it's a unique pain. When you're not used to it, that was 1000 metres downhill in pretty much a straight line. You would. I knew you would. You'd pull out.
Here, but can I? This is where, and I want to talk to you a bit about recovery later because I don't know if I've been doing it right, but yesterday I took the opportunity. We've had a bit of grey wet weather here on the coast and I took the opportunity, the clear skies to mow the lawn, decent whacker lawn at my place. So it takes me an hour to do this thing. And they've been grown and and a. Few days, but also my whipper snipers cooked at the moment.
So I'm how I was basically looking after the fence line by hand and that what with scissors, No, I just ripping out just ripping out the big clumps of grass and stuff. But that action of bending at the waist with the domes still in the quads and pulling at the grass. I've woken up today. My right hamstring is not happy. It is not it is strained and I I'm like, what's that from? And I kind of tried to redo that action of pulling out grass and
I'm like. Oh, anyone who's a tradie out there may just listening to you going bending over and picking up grass. Yeah, I bend over and pick up like literally kilos or stuff. Old ache. But how do you think we feel? If you're a runner who's not a tradie week to week and you have a big session or whatever, and then you go about and do these household chores, it's different. Yeah, it's a different feeling. Yeah. So the Doms are still there.
I'm actually going for a massage later on today but there I haven't done a thing so. OK. What about you? Got a question for you Go Powerade of Gatorade. Where do you sit? Gatorade. Gatorade. Why Gatorade? Don't know, because for them, I drink both. Yeah, look, actually, if I'm being completely honest, whichever one's on special. Yeah, that's whichever one that's probably the answer most people would try out there. Everyone has got the two for deal at the survey on the day gets my.
Business. Do you reckon there's loyalties out there who just like even if it's two for one on Powerade, they still buy the Gatorade and pay double the price? There must be, but I don't see why you would. I don't know enough about. I mean, this is your world. What? What's the oh, no, it was it was a question that come up and I think it's a great question. Like what are you? I'm Gatorade. I'm I'm. I'm actually Maximus. You're actually Maximus. We know this, but.
But Maximus doesn't sit in that brand category. It's just like Gatorade and Powerade. Like if you watch footy on the weekend, there's like, you know, if you watch the foot sidelines at a football match on the weekend, NRLAFL, they're either Powerade or the Gatorade. You know, if you walk into the servo Powerade or Gatorade, you're just always positioned with sports drinks.
You know the traditional, you know the oldest 2 Powerade and Gatorade. I'm Gatorade 'cause I love the whole story of where, you know, the old day of the college. Football. The Florida. Gator, I love the marketing behind and so I've always been a Gatorade person, but I'm fine and there's a lot of Powerade crew out. There you Gatorade above cost point so like if if you walked into. Neither above cost point. Yeah, exactly. That's why you walked in. That's why I like Maximus.
If you walked into the service station tomorrow, Gatorade's there at 5 bucks a bottle and you can get two Powerades for six. On the two far everyday, everyday. That's the. That's an interesting consumer. That's an interesting consumer behaviour if you're that loyal to a product which arguably identical. Let me ask you this then, as of comparison. Yeah, if you walked into a service station, you're craving cola. Yeah, a can of Coke's going to cost you 4 bucks.
Or you could get Pepsi. This is different though, Liam, because Pepsi and coal and well, it's called Coke, is the main brand. They taste distinctively. Different they are just whereas Powerade, Gatorade. All right, let me try again. Let me try again with Coke V. Like what was like LAIS or remember that? Remember LAIS? If you like, I think a better example is Kirk's Lemonade. Here we go. Great. Kirk's Lemonade, which is low price, low price point. Yep, which is actually Coca
Cola's product as well. Interesting. Yeah, Verse Sprite which is going to be at a higher price point. I am not. It's price point for me still, I'm not buying if if I can get Kirk's at 75 percent, 50% of the cost. The flavour profile of Sprite's not winning me over. Yeah, I'm, I mean, I like Kirk's better. Yeah, I actually do see that even in lemonade there is a slight profile like tasty profile difference. Can we? I don't think there's any. Can we continue this exercise? This is why.
The question was Powerade and Gatorade because I don't think you can really tell someone's going to call me out. I don't think you can tell the difference. Oh no, you can tell the taste. This is a taste difference. Yeah, but let me let me pivot because the function. I don't think the taste difference is so significant that someone would go Yum to 1 and yuck to the other. But it's about purpose, right and brand loyalty regarding the
purpose of the product. So let me provide another point of comparison if you were to walk in and let's let's go into a hypothetical world where you're not sponsored by Salomon for a moment. Yep. No, let's do it. And you walk in and there is a set of black shorts for 50 bucks and there is a set of black shorts for 25 bucks. The $50 shorts from from all appearances they're the same pair of shorts.
Yes, $50 pair of shorts has a swoosh tick on it and the $25 pair of shorts has a has no marking on them. Which pair of shorts are you buying? Depends on the purpose and the mood I mean. A pair of running shorts. Yeah, yeah. But going on, that's the answer. It depends on my mood and the purpose. Interesting. I have bought going back a few years. I've actually gone into Big W, MM, Hmm and Big W have an active range. Do they really? Yeah, like a, you know, it's. Kmart.
Kmart it was. Kmart with two, maybe it was Kmart, but they've got, you know, a little label on it, like a little logos. Probably come straight out of Taiwan or China or wherever, and they're good enough. Yeah. They're good enough. Yeah, they're no Solomon, like those Solomon shorts, like there is a level where that you're paying for like the material
premium. But I think once you're down at that lower price point, so like even a $50 pair of shorts, they're not going to be that much different to a 25. However, when you then do start to get up into that really high range of materials, there is a difference.
It's so I think there's like a threshold point where I'd go, I'd probably go for the lower cost up to this point and then I'd go. And then you hit your tipping point where the money invested, you get to a level of if I'm spending this money, I want the best. Yes. I'm not. And I'm willing to pay for a brand. Do you know, I had AI, had AI, didn't pay for a brand. But today I was looking to book this massage and I was looking around and always not you, but I'm looking around because I
couldn't get into the place. I normally go Gold Coast Physio, because they're all booked out. That's fine. But I still, I really want to get one today because of where my legs are travelling and I'm looking around and for an hour massage from most places you're looking at sort of 120. Yeah, right. Right. I found a place in Coolangatta which had a massage advertised at 160 for an hour and I did the same face you just did. My face went 0160. That's a lot, right, Versus 120.
It's my body. If ever I'm going to put the hand in the pocket for that extra $40, Yep, surely it's your body that's worth the investment. Surely. This wasn't like like a Thai place. No, no, no, no, no, no, no, no, no. This is this is the thing. I'm not going to one of those walk in places, but it's proper remedial. OK, so a sports. Yeah, remedial much rather than? Reputable. Yeah, it's a. Reputable branded place, yeah, but isn't it like that was the process I had?
My A160 for a massage. Well, I think I I. Would I? Wouldn't no that. I don't know if I get a rebate. But I'm going to draw the line on that. What's your what? How much? I think I've ended up going at a place where. Before 120 before health insurance rebates 1/21/20 I could handle OK but one 60s state unless unless you're at like a luxury. I think it was one of those spa joints, yeah. OK, well maybe that's why you got to pay for the rent.
Anyway, the point is, when you walk into the service station, think carefully about what products you. Choose think of yeah, think are you a Powerade or a Gatorade? We got hopefully. What flavour? Oh, probably go for the original blue. Blue. Yep, right, they're with you. Some of the lemonade flavours popping around at the moment, they're good too. OK. Hey, I've got a we talked about your eight week challenge
talking about your dorms. For those who haven't listened, for a few episodes back, Liam was in an 8 week challenge. Had your body. Scanned. Yeah, DEXA scanned. Yeah, we kind of debunked that to a degree. And how you going? Did you win? It's actually it's finished. Yep, it finished the week of Kanani. I haven't gone back for the second scan. Oh, I haven't had an opportunity to go back for it. That's one that's true is I've been busy and haven't had a chance to book it in. Yep.
Let me take on the journey real quick though. I think from a purely white perspective, I'm about 3 kilos lighter, right, which is in a huge amount over two months to lose 3 kilos. But I would also say I'm significantly I've put on a lot of muscle mass through my shoulders and my chest. I'm as big through here as I've been probably since I played footy. Bolt. Oh, I got, no, I have. I've generally got bigger through my chest. So there's probably been some some fat loss and some muscle
gain. Yep, alright, which is great. The truth of the eight week journey for me was I was diligent and strict for the first four weeks from a diet perspective. Second half got a little bit slippery, fell back into some of the old snacking habits, certainly because basically through the first month of it, first four weeks, I was no sugar. I was not eating any sugar. I was being. Did you feel OK? Right. Yeah, I feel great. I felt great.
Second half probably slipped back into having, you know, an ice block at home with the kids and snacking on if there was some chocolate or whatever like that. So I am not looking at it from that. I, I wouldn't have won because I've seen some pictures of some of the blokes that did the full 8 weeks and they look like some blokes. They're ripped.
They've, they've raw dogged it, they have committed, they look like they've been in a Tibetan monk monastery and you know, doing everything right for the last 8 weeks. So well done to them. The takeaways for me though have been very much that my physical makeup for me, I train regularly. That's never been a question for me. I've been doing a little bit more white stuff than I normally have done over the last how many years. It's diet, yeah, it's the it's
self control. It all starts with food. For me it is self control at the fridge and at the shops and at the cupboard. I'm no dietitian, don't claim to be, but I mean, it's pretty common sense that you can't run off if you eat too much. There's nothing. There's no running or no exercise in the world that's going to make up for just overindulgence. Can't outrun a bad diet. There's got to be balanced to the scales. This is and I have never calorie counted. I'm I'm and did you this?
I've never no, I didn't even calorie count. It was just the my brain going, well, you know, that doesn't fit in with what you're trying to. Do. It's a pretty good way to pay if you want to be balanced at approaching it. It's like I. Also probably. Shouldn't just have as much as that like a good start would be I just shouldn't have as much of that. Or I probably shouldn't eat the chocolate at night. Or maybe just don't have that in
the house for the next 4 weeks. Yeah, if you can't and the hard. Thing for me was you can't see you can't. Eat it. The hard thing for me was having an 8 year old and a four year old and my wife eats really well. Yes, but with the snacks you're usually in the house because I've bought them or because there's something for the kids lunch boxes. So not having in the house was a challenge because the kids, you know, there's you always have stuff in the house.
The kids. Can I ask you, because I think we've talked about this while we were running once before, you have talked a bit about operating at a a calorie deficit or, or or certainly trying to lose weight whilst improving your running. We talked a little bit about I think we're on a trail run maybe. I don't think I would have said I'd ever be in calorie deficit because I've never, I've never calorie counted in that way.
I've definitely, I mean, throughout my career I had dietitians and we always looked at it as a real holistic approach. So I've never got down to the calorie counting. However, when I train properly and I eat pretty healthy, I get to wait. Like that's the balance I'm talking about.
If I if I trained, if I was in full load training and the more the focus would be making sure you get enough carbohydrates and enough food in to be the have the right nutrients to make sure you can do what you're going to do verse going the other way of being like, Jeez, I need to restrict what I'm eating because I want to lose weight. So as long as I have lost weight, no, I'm gonna jump in the times I've really lost weight and it has worked in a short period of time, I've got
sick. So it wasn't necessarily planned. I've got sick. I've lost a lot of weight. I've come back and because it's been like probably be like, what's that drug in America? They're taking the Ozempic. It'd be like going on Ozempic for a few weeks or a month or how long ever it takes, I don't know, And then suddenly and keeping the strength you had and then suddenly just going out to race and I was underweight. And then after that I broke, yeah.
It didn't so that and that's the big that's what some people and I'm as we prove with my toilet lungs theory. I'm not a doctor, but that's what they say is the danger around Ozempic is that people if people don't incorporate it as part of a with training in gym strength that that they actually lose all of their strength. I'm not an Ozempic.
I don't get it. Just going back to what you're talking about there of you were talking about having enough nutrition to train because there will be people listening to this who as well as their running focus. And I think a lot of influencers probably don't appreciate run influencers don't appreciate if you're at a level where you're considered an influencer in the running space, your physique is 1 that will cause envy amongst your followers.
You're generally you are we? Probably shouldn't say an influencer if you have influence because. That's a better way to do it. You can have influence, you can be, you can be a local coach of a club, yes, and have influence, but that. But you're not on social media
being an influencer. No, no, no. I'm If you have influence, I think there's a good way to look at it. Yeah, but I'm talking about, I think what I'm referring to is that there's this run boom that we are enjoying brings with it all these people wanting to embark on these running challenges. And I think there's probably a percentage of that audience who are also attempting to improve the way they look. Yeah, as well as their health. Understandably, right.
Totally normal human behaviour. I'm guilty. The reason I went on this eight week challenge, I was to Yep, get a little bit healthier, but also, you know, I'm 4, I'm 41 now or turning 41 this year. I'd like to keep it tight for the missus, sure, and for myself. But but it's that idea of so you talk about continuing to train and making sure you have enough nutrients and energy fuel coming in. How do you manage that?
How do you know what that is? How did you know what that is when you're at your peak, and how do you know what that is now? Oh, good question by weight the honest answer. It might not be the right answer, but. This is for you. We're only talking for you. Yeah, exactly. It's right for you. For me, it was like looking in the mirror and look scales in the mirror, right. So I knew I had a general idea of if you're consistent.
And I think this is a better way to look at it if you know, if you're consistently know, look, when I'm fit, when I'm feeling good and, you know, my weight normally fluctuates between 67 and 70. Yeah. If I'm in that range, I know I'm pretty healthy as an athlete. By the way, this isn't probably everyday people. We're like, as me as an athlete, I'm healthy there. If I'm up at 72 and I want to run well, I'm like, I'll probably need to lose a few KG to be at my peak to be able to
run better. If I lose that weight, I'm going to run better. And that's where you would then adjust. I would adjust something. Whatever that intake, but. That adjustment could be two things. That adjustment could be turn the training dial up. Or turn the food. Dial down you got the. You got 2 dials. You got 2 dials. Here we go. We got an analogy going on. You got the diet dial and you got the food dial. Yeah.
And if I training dial, yeah. And you can think, oh, it's just the food dial, but the other dial is the training dial. So and you can then manipulate them together. This is great. So if you manipulate those both together, mm. Hmm. And again, it comes into that balance of how you look at it. Well, then you're gonna have different outputs, right? But if you go, it's only like, and this is the problem.
If you're maxed out at training and you're still not getting that result, you can only turn the food dial. That's when there may be a bit more of an issue because you might be at your maximal training, you're eating enough to get yourself through that maximal training, and then suddenly you need to reduce something. If that's your goal, then I would suggest maybe then that's where they go off the rails a bit, right? I don't know but. That is good. That's. How me personally, you can
adjust that. I looked at it as always, this is my weight. I know what range I need to be in. But you can also, I mean, we all know this, you can look in the mirror and kind of go, oh, you know, I'm, I'm, and I'm talking performance here, Like I'm performance fit, ready to go. I mean, when I was racing, I look at photos back when I was like at my peak in triathlon. So then I was also swimming, you know, my body composition was a
lot different to what it is now. You know, I don't have the muscle mass up top what I had when I was a triathlete. So then you could argue, well, probably I was even heavier back then. So, but that's performance, right? I think the goal I'm now looking at is I just want to be healthy. But if I'm running, I also want to be the right way to be able to run good, so it's a happy meeting. I've really enjoyed this chat.
It's a happy meeting and I think I think people listening will have got a lot ahead of that, yeah. Hey, we're doing obviously the big news that we've already put the interview out with Benita. In case you missed it. If you missed it, go back and have a listen. Benita's amazing in his coaching. Liam and and Bronte, one of your colleagues as well for the Gold Coast Marathon. Did you see the day? Gold Coast gave us a shout out, which is great. Gold Coast Marathon gave us a shout out.
Their April Fool's joke about the course, My WhatsApp. My, my immediate WhatsApp group blew up every year. People still get taken. Every year, every tell people what it was, it was great. So pretty much there was a post by, It was a social post by Gold Coast ASICS, Gold Coast Marathon and they put out that they're going back to the 1979 or 70s course of what, 6 laps around surface instead. And that's the new course of this year. And there were people were blowing.
I got a message from someone saying you're ready to get dizzy at the Gold Coast Marathon this year 'cause they were going to revert back to this course, which would have started at hotter. And then six laps around basically doing boring ass loops past Chevron Island, along the front, past PAC Fair and then back around through the Isle of Capri it would like. And what can I get? My money back, of course. Yeah, what a boring course would it have been. Would it be?
Yeah, here's them. Really. I mean, yeah, it would look, but there's also something in lap races that's interesting. Not with 30,000 people. That would be a nightmare. Or how many, How many is running the marathon? We'll get that proper information. It's 30,000. Total Do you like lap races? I like lap races because now this is going to be a real elite elitist point of view here.
Well. Talking about anything as a lap race is probably elitist anyway because for the most but for the most of us when we run an event, it's not really a race. Do you know why I like the lap race? Why was in? Generally when I'm racing or running or in other sports, I'm towards the front of the field. Sure. Once that field at the front breaks up, yeah, it's a time trial. I'm running on my own. I don't see people what a lap race does. Is it actually actually include?
I get included in the big race. I get when you pass people, when you come around on the second lap, you're actually in an event. You've never probably thought about this, but I've never. Thought about this from the. Other side of it, you think if you've got like 5 elites in a race and they run off, you know quite quick you're at the front of the race. You then split up, you you enter a race, you pay money, but arguably you could just go out and do that on your own in a time trial.
It's a really good point. It's a really. I've raced, I've raced half Iron Man's so 70.3 is obviously called these days in that distance, so it's about a four hour race where I've broken away at the start of a swim and then never seen another person till the end of the. Race. Yeah. So by yourself. What a what race are you in? What have I done? I could have. This is a training session, in effect a high intensity training. It's a time troll.
So when you put a lap course into that, or at least you know, you get, I think this is a very individual, you know, observation here. For me, this is the problem for me. This is the problem for not many people. Very few people have ever had ever had. There might be a couple of people listening that have led their Parkway front. That's why I'm championing lap courses. No one else will like it. But yeah, there was some blowers. It was good.
It was. Good, Well done Gold Coast Marathon. It was a very good one. It was. Very, very good. Now, have you heard of the ancient order of Froth blowers? Just say that again. Fast Ancient order of froth blows. No, I I've seen this, though. I love this. This was an awesome thing. I don't know why this our algorithms must be synced up because this pops up in my feet as well. Have a listen. Yeah.
The first Geelong pubathon. 15 watering holes with a 7 oz glass of beer in each, spread out over 2 1/2 miles. Certainly a test of endurance if not straight out masochism. 28 teams started, each from different pubs, and the winning team of six would take out the somewhat pretentious title of the Ancient Order of Froth Blowers Perpetual Trophy. And the whole thing was sponsored by the Geelong Rugby Club with a specific aim of putting them on the sporting map. Well, it did.
Because it was picked up like back then in 1978 in Geelong, it was picked up by all the media outlets and it's obviously just popped his head up on, on socialism, everything. But they said back when men and men were men, Aussies were fair dinkum and the fun was part of the fabric of Australia. Our generation. So obviously back then, yeah, 97, that was before I was born. Our generation saw and lived the best of it. What do you reckon? Did they? It's great fun.
This is great fun. I look, I don't know if we need to go into that. What is now now become something of an outdated idea of masculinity, but I. There were there were fun. I watched the video. There's plenty of women doing this. Too. It's just fun.
There's plenty of I, there's a, there's a, there's a German or it's played in Austria, Germany and Switzerland called custom love, which is literally translates to custom love literally translates to beer crate running where teams have to get a crate of beer, probably a carton for us, and it's the first team to complete the race and drink the beer. While they're carrying. It while they're carrying it.
I actually tried to organise a race like this with a bunch of mates in Sydney years ago when I was still playing. Footy with a backpack on and carry your beers. Well, this was going to be up to the teams, right? So it was teams of four. Yeah, right. We set it out to be AI think we, I think we were aiming you had to run Centennial Park is sort of a three point 3K loop in there. And I think we were setting it
out that you had to do 3 laps. It was going to be 10 KS and in a team of four, you had to get through a carton of beer and do the 10 KS. So we were and it was like, hey, you can who you know, you have to carry the beers while you run though. So you can, you can sit down and go through the carton of beer if you want at the start and then run and then run, or you can run with the carton of beer and sit down at the finish line and drink. You figure out how you want to do it.
We never ended up actually being able to do it because I just fell apart at the end. But I just think this something like this is fun. It's just a fun thing. 100%. And I think like which is why I think beer moles are fun. Yep, because what? The North? The North? Burleys paddle? When you're telling me you want to do the paddle. Yeah, when they when they go and do every surf club and stop off along the way and then swim across the Telly Creek and stuff. No, this was the paddle.
I don't know exactly how they do it. They paddle up to Helly Creek, jump off the bridge and go back. There's beers along the way. Like certain. Slopes I, I, I love, we've got a running boom on, we've got a fitness boom on. I think we probably as a society drink less than we used to, certainly when I was growing up. The teen, the 18 year olds, 21 year olds as from from all statistics can drink less and that can only be a good thing. But I still think things like this are fun.
Bit of fun. Bmos are fun. You can find a way to incorporate health, fitness, exercise with community and camaraderie with doing some stuff like that. Life's for living. Go on. Someone wants to come up with one of these things, I mean. Yep, Yep. Mark me down, I love it. You'd just jog my memory when it's we're talking about carrying beer or a case of beer and think how hard that'd be to run with in a backpack because I feel like what would a case of beer be about 10K?
Can't be, oh, I'm going to be heavy, then heavy. I'd say it can't be a be 15 kilos. So I raced be prior to COVID. Just prior to COVID I raced up in China in a team adventure race with four people. So a multi day. I think it was 3 or 4 days days we got to the start line. By the way, can't be 15 kilos 15 right here. Got to the start line the first leg of the event, so there's four of us in the team.
There was an old rickety kind of like rickshaw bag that you put on the back and we had to fill it with boulders and all boulders, rocks, stones, up to 30 kilos. I think it was from memory. And the 1st 3K of the run was carrying that before you got to get on your bike or whatever you do. They just throw these random. That's an adventuration. I love that nature. Not the one I did the year before Red Bull Defiance there was that you had to get the rock from the bottom of the river.
Kind of like the Waterman. Yeah, you had to jump off the well we've talked. About a few 'cause I talked about that race I did down in Tassie that started you had to cut the use of sword to cut through the lot. This is another one I remember starting where they look as we had no idea you turned up and there's a bag full of rocks you have to carry for the 1st 3K. This this makes things interesting. Experiences.
Yep, just quickly. Did you know on Kunani over the weekend in the 66K race at some of the aid sessions they were giving them nips of whiskey? I hope I Well, I didn't know 'cause I didn't get out there, but yeah, I heard this. Yeah. Amazing. How many? I wonder how many took it? Oh jeez, I don't know if I'd. Want to warm you up? It was. Cold up there. It would have been cold. I did 20. Four where they were going it was 3 1/2 degrees up where you
passed at the at the pinnacle. So I reckon up further into the bullshit would have been even colder. We got sent some stuff. I love it when people send the stuff that they've that's popped up on their algorithms because, and this bloke in particular, Matt's lying. Yeah, but you know what? I don't have it, so we might have to. Skip that one, that one. Matt's lying. If you love your running. This bloke does some great running parody stuff.
Running comedy stuff. But what about this one from Track House? Well, it's going to be lucky Dip, but Track House was training for a marathon. Let's see. I'm a bit superstitious, but. No, this is Matt's line. Gilliam levels I'm. This is Matt's line. I'm a. New PR supinate, nice to meet you. Typically Mondays and Wednesdays I'll start off by hitting 3 by 4 Winnebago walkers, then instantly transition into a three by 12 triangulated track start.
Intensive. At this point in our training programme there's no time to ease into it with something like a delineated dash drill. Tuesdays and Thursdays I'll crank out seven to Six Mile minutes at a lactose threshold pace, followed by a long perspiratory unloading phase. Gives my fibres a chance to start open out fluids and allows me to micromanage my convectional cycles. I'm looking for some extra volume on the weekends. I'll easily throw together some Far Folly 550 sets.
You get the idea. Having fun? We'll share the whole thing. Having fun with terminology in the world do. You know, anyone who's like this just loves throwing out all the technical terms the, you know, even like the zone to like just always has to be do. You know what? I don't have one of these. I don't have AI, don't have one of these runners in my life right now. You don't, No, I reckon we all
need. I'm just trying to think who would be closest to that for me. But we I reckon we all need one of these. One ones good to have as long as you it's like. Up can tell you like everything about the shoe. Balancing it out. What rubber it is how it is? I'm probably that for some of my less experienced running mates with my limited knowledge, but no this next one. This is the fact that the caption of this one is that. Don't get here yourself.
I'm I'm off the ball today. You're still preparing. No, no, no, you're gonna know it. This this clip you're about here is from Track House account on Instagram. And the idea is that everybody, no matter what age you are, you are still preparing for your best marathon. What age do you peak as a runner? Whether you're aiming for a new 5 kilometre time or gunning for Olympic gold, the latest date on when humans peak as endurance runners is fascinating.
Marathon great Eliud Kipchoge didn't run his official fastest marathon until he was 37, which is already an indication that you might be years away from your best form. Studies have shown that your aerobic capacity doesn't peak until around 30, and from there you will likely have to wait until your experience in efficiency and pacing has developed until you peak. The true answer is that you may not peak as an endurance runner until you're 40.
The best estimate is that you will find your peak form between 30 to 40. Some recreational runners improve well into their 40s and 50s, especially if they start running later in life. British marathon runner Priscilla Welch didn't begin seriously training until she was 35, and she won the 1987 New York City Marathon at age 42. Your best is yet to come, so why aren't you running? And and that, for most of our audience, is the truth. Your PBS are still ahead of you, 100%.
Your PBS are still ahead of you. Look. We don't have science back in that that's that's something on social media, but I think the premise of what they're talking about is true. You can start late, Liam, you got your goals. You're in your prime right now. This is why I This is why I I heard you are in your prime, ready to go. Yeah, at 40. 100% ready to go for your PBS. It's only just starting.
I will. I had a conversation with a mutual friend of ours yesterday who happens to be involved at sport at a very late level. And we were having a giggle because of the reel that you put up during the week where Bonita Willis basically crushed my sub three. Our dreams crushed your dreams on day one of the training for
this year. For this year, Yeah, She said, it's going to be very tough for me to go sub three at the Gold Coast Marathon. And and your face in the background of that video is something we need to talk about. A lot of people have commented the fact that as soon as Benita started talking, you knew what was coming. I knew what was coming and you were smiling away in the background. That's the second time you've hung me out to drive in front of elite runners anyway.
But talking to this person who's involved in elite sport at the pointy end, he watched that clip and he said he's like, mate, that should just be fuel. That what Benita said, how Courtney reacted, that should just be fuel, fuel fire. And when you cross that finish line at Gold Coast in two hours and 59 seconds, he's absolutely give them both the bird. Wait, and maybe, maybe we don't know this, but maybe that is Benita's tactic. Come in, come in nice and low.
Don't over promise, but over deliver. She's playing chess well. I'm just here playing checkers. You never know. You never know. Now I'm not going to be. Now I can't trust anything she says. You've ruined it now. Quite. Well, that's she is being as honest as they come. The amount? Of people I've had to. I can't believe you've got Benita Willis training you. I'm genuinely excited.
Yeah, well, remember, we were sitting around, standing around the, we're down in Tassie, standing around the dinner table and you, you were just talking about a Bonita and everyone was kind of listening to you. I think they were elite runners, right? And they were kind of listening to you thinking, what is this? I'd said, what, what is this? I had. Said some dumb running things in the not realising I was surrounded by like professional
runners basically. And then one of them clicked and went, it's, it's not Benita Willis training. And then they just went all went silent back. From that point on, I think they were like, we should take this guy seriously. And then they saw me run Kinani and they said maybe we shouldn't take this guy. Maybe we. Shouldn't take this here. A big one is we we reached out to everyone who all the, the everyone listening to us. What other podcasts? Yeah, we just do they because we're interested.
Like is it other running podcasts? Is it what it is now? Look, I've got there was no real consensus. It was all over the place. It was a bit of Noah Lyles, some Sprint stuff in there Diary of the CEO. There was a yeah, a little bit of Rogan, which is to be expected, a little bit of rich role free, the free trial podcast, which is just lost his name, Red Bull. American guy does free trial Boulder boys which are run us out of Boulder.
What else was in there? There's a couple of Australian run like for for the Dylan, Dylan Bowman, Dylan Bowman. Yep, ultra runner. There was a couple around surprisingly. I was thinking because there's like in Australia, there's obviously some real core elite running like for the inside running. These are all like more geared. They talk quite high end running. I was expecting to see a lot more of them coming. There was obviously a few but it
was really just a little. Dan does footy cheeky runkle Have you a cheeky runkle I. Didn't know they did a podcast. Yeah, so. And then there was one who nearly hit my three on the head. So B Don, 71. You're a man. Very similar to my taste for sure. But who, what's your, what are you listening to at the moment, Liam?
I I roll through I like to dip my toe into the waters of various different podcasts at times the three that I'm hitting with consistency, though I rarely miss an episode of Bill Simmons. Bill Simmons, a massive. I know a lot of people. A lot of people listen to that one. And that is for those that don't know it, it's kind of just an All American sport type thing. He talks a lot of NBA, he talks a lot of NFL.
The episodes I enjoy most with him is he does this thing a couple of times a year called The Future of Everything, and he gets in one particular gentleman whose name eludes me and they basically make predictions about things in the world of sport, things in the world of politics, things in the world of comedy. It's great really. Missing episode of episode of Bill Simmons. There's a Spotify podcast in New Zealand called The Morning Shift.
It's more like a radio show really, but it only exists on streaming, it's not on radio. And these three Kiwi guys, they talk a lot of New Zealand and stuff. And what's this one called? The Morning Shift. Oh, it is the morning. It's called the morning shift. And if there's any Kiwis out there who listen to us, they will. They will automatically know who these guys are. These guys are probably the cool Hamish and Andy of New Zealand, for lack of a bit of
description. The episodes aren't that long. It's sort of half an hour to 40 minutes maybe. But and now we'll come back to this point with all those comments that our audience have made about what they listen to.
It's just the energy in the chemistry amongst these three, which if they're talking about the hacker being performed in the New Zealand House of Parliament or they're talking about a hypothetical they've seen on TikTok, or they're talking about the All Blacks, the energy, the chemistry amongst the three of them. It's just an easy thing to listen to. OK, really enjoy it. And the other one I'll throw out there is Hamish and Andy I just there, it's a weekly spot and those two.
Oh, everyone knows Hamish and. Andy yeah, I know, but they're podcasts if you don't listen to it. But it's just again, it comes back to it's the chemistry, right? They can make talking about their kids swimming lessons or talking about trying to get up there because they only played before Collingwood, Carlton at the MCG on a Friday night for the purposes of some English bloke in anything can be entertaining because of the way they talk about it. And what's this off off menu
one? Off menu one was on there as well. It's it's an English, it's these two comedians who basically it's more the premise of that that draws me in. Basically they invite celebrities in to run through their dream menu of a dinner menu. So it's like it's starter, main side dish, drink, dessert. It's great. It's great. I I love English comedy. You had me up to that one. I don't. I don't think that one. I don't think you'd sell me into that one. Listening.
You know what? And that's what I haven't recommended to Courtney. Perfect. Because tell tell everybody What if your 3 go TOS? Well, you probably, it probably gives a lot about my personality, Right? Well, obviously Rogan's one of them. Apex Hunters. Have you heard of Apex Hunters? I've heard of it. These are so Scotty Pie. He was a well, he still is.
He still drives the endurance races in Supercars for, for Red Bull Racing or 888 Racing. But what he's done, he's got together with a mate and they talk about Supercars but also talk about NASCAR and a range of things. But they've really in an industry that's so driven by mainstream media, right, and has been for a long time. The TV stations own it. They've stepped just outside the box and they bring up the real issues. They talk to the drivers and they don't hold anything back.
Now initially from understanding they actually got a lot like to the point of a couple of legal things have been got a lot of pushback on it. Right, but.
With consistency and just keeping at it and believing they've actually got over that hump and now they're just being, you know, they've got partners on board and if you're into any type of motor racing, but they're just one of those easy listening, easy listeners to. But the other day they had on Shoreham Partners, they just bought a stake. Yeah, they just bought a stake in the Red Bull Racing, Red Bull
and Paul Racing team. And the way they would, the information they were giving out about how they do deals, how they, you know, what they come up against in their industry of finance, but also in the car industry. This is stuff behind the scenes, stuff you never hear. Does Earl Evans worked? Does Earl Evans is the big boss of Shrum part? Does he run by any chance? Any chance no me getting there getting? On though, you want to jump in here. Yeah, don't know. Don't know.
He looks after the surf. Life saving. Oh yeah. Huge, huge supporter and yeah, and. Then the third one I've I've we spoke about the most down at F1 with them the other week is Alpha blokes. But I know that's like when I'm driving to the spit for my Tuesday run, just like we drop our episode on a Saturday, like you know, it'll always be ready on a Saturday morning. They always drop an episode
Tuesday morning. I get in the car, go to 711 to get a coffee and and in that half an hour, that's my listening. And the key and so it's. Consistency and knowing what's coming. That's it, that word you just use then consistency, right? And I think when I look at the episodes and the podcasts that people have said they've enjoyed listening here, it's it all
comes back to people. Just I don't I, my personal opinion was people put podcasts in because they want to be entertained, but they also want to feel like they're a part of intimate medium, not to get too technical. And I work in radio and radio is a very intimate medium as well because it's immediate different TV. We are sitting in one of my spare bedroom. We're literally. In your spare bedroom, but I
think. And what I enjoy about what we're doing and some of the feedback I've got about what we're doing is that it, it doesn't sound like some manager somewhere has gone. All right. Well, let's see if we can create a podcast about running. Why don't we only get a guy who knows a bit about radio? We'll grab that Liam bloke from Triple M and then we'll go and probably need someone who's like an elite or an expert on it. Oh, let's go. And Courtney Atkinson.
All right, you too, you're going to do a podcast and when it doesn't sound like we've been put together in a lab, right? You and I were friends before this. We were running together before this and we're just extending the conversations that we would have on the trail into your spare room as it is. But what's interesting is and this. Is what we're talking about how this all came about we started at the studio, right?
Yeah. And I said, no, let's just come home for for the the sake of just it. It can. Be just at home it. Can be it's more and it's more I'd rather you come to the house and like, you know, we can hang out and whatever. So it's it is, it's great. Yeah, that's all I've got. To say thank you for. Everybody sharing those podcasts though, because I think and Addsie Gordon who says this is the only podcast you listen to Very, very smart mate. Very sharp by you. Very, very sharp by you.
You received a text quotes. I did. Mate Brett down in Sydney talking about the Sydney Marathon and talking about do you know how much they've announced they're giving the male, not male, sorry, male and female top five Australians. So this is a for prize money. So this is above the race winning prize money. So this is just for the Australians and it's over and above what they've got for prize money on offer for the Sydney Marathon. So this is year one I and I
deliberately. Didn't read this because I saw it was on the run sheet. What? Well, what do you reckon the 1st? Australian male would would that be offering on top of I'm gonna show my working for a. Second, because we did this with Elliot Kipchoge a couple of weeks back and we I hypothesise that he was earning $1,000,000 by coming down to run Sydney Marathon with everything included. So Sydney Marathon first year as a major. Do you know what the the straight up winner of the race
gets by any chance? Do you think I would? Liam No. That's a silly question, so I should have. Looked up for myself first. Australian separate to the prize money. You're a major marathon. You're trying to incentivize your local athletes to be present and participate. You want to lure them with the carrot. I would say you'd need to be handing the first Aussie across the line in the men's and women's races a $20,000 cheque. You're low balling 30,000. Is what they're going to give.
To the winners, the Aussie winners, the first placed Aussies. Yes, 30 grand, good 30 grand. Good day out if you can do. That and and, and quite deep between the top five. Well, this is this is secondary information, but 30201052.5 S total and that's male, female. OK, so a total of 135 Ki looked at this initially and when I first looked at it, I went, you know, it's good, but it's also low. But then I didn't, I didn't take into account this is on top of what the race is offering.
Yeah, this is actually I see. Actually also. Mentioned Ben Saint Lawrence is in charge of the Elite Athlete programme, so maybe we can get some more info out of Benny. Benny on this I'm doing a quick. Google to see if I can. Figure out what the. 1st place winner of the marathon actually gets yeah 'cause. When I just typed what is it where? The Gold Coast Marathon get. Out of curiosity, I've I've got that one up there. 15,000.
And 5000 bonus if they break the record, I don't know if that's the issue, is that this year, that was last year, that was 2004. OK. Yeah, well, look. I think that's the, that's the first. Time finishes. Regardless of times and nationality, hey, I'd want to do a spot check on this as I usually do because I just typed in the Sydney Marathon. What surprise money and it did actually pump out them that that prize pool. OK. Well, look. I like. Right in if you know.
If anybody knows the answer to this or. Can pull back the curtain for us, we'd love to hear about it I like the idea that the the Sydney, the first Aussie major has found a way to incentivize the. Local athletes. To be a part of it this year because by offering this sort of money because look, 10 grand to get on, you know if you're finishing on the podium, at worst you're walking away with the 10 grand in your pocket. Yeah. So that I just I just I saw.
The Here's the press report or press release. It is a guaranteed for Australian, Australian elite athlete programme. So that's on top of, but they don't, interestingly, they don't announce, they're not putting. Up what the actual proper? Prize pool is so prize money at the Melbourne Marathon. Last year, first place took home $25,000. That's not Australian specific, that's just first took home 25, second took home 10 and 3rd place took home 5. Right, OK.
One just one to look into it or if someone knows the exact answers. Again, not something I'm going to have. To worry about that prize money of America, Well, it was when I wrote, when I. Thought about that because where we've been talking about it's interesting, I think people would be interested, but it comes back to that idea of, you know, it's only going to affect .001% of that field. So can I talk to you about? Recovery, please. You can.
Yeah, of course you can, Leah. I have had DOMS. What is it delayed? Onset Muscle. Soreness correct in the biggest. Way possible this. Week. How do you think in? Hindsight, I should have been spending the last seven days recovering. What would you have done if you'd? Of and come out of a race where The thing is, you can't avoid. Dorms. No that like so there's nothing you can do to avoid that.
You've run downhill hard. Yeah, you're going to get sore even if you run like for more local people, if you run bridge to Brisbane, Yep, you got to start on when you go up the bridge and then you do that Ki think it's about 1.3 K down the bridge that will create you will be sore from that race. That was always one of the most sore races I'd come out of and
I'd try and run. It was 10/12 K back in the older days, 10K and running that hard trying to run that for me, like I'd always try and break, go through 10K under 30 minutes. I would pull up worse from that race than I would from any triathlon, any other run race because of that downhill and it would. So it would give you the same sensation. If you run city to surf I would pull up worse. From Bridge to Brisbane than I would City to Surf really well. City to Surf doesn't.
Yes it has. It has that hard finish at the end, but you always, you're fresh when you run down the first hill at Bridge to Brisbane, so you fly down there as quick as you can. I think once you get a bit tighter, you manage yourself on the downhills a little bit like when you were running on the weekend and you're running like 1000 metre downhill, like you're losing 1000 metres in vert going
downhill. You're you're kind of needing to nearly hold yourself back and sometimes like you're not fresh enough just to bomb down the whole thing. That's what really kills your legs. And the only way you can get ready for that is to go out and have that happen to you in training enough that your legs are getting stronger. Yeah, I do believe like riding bikes and having, you know, like quads conditioned riding bikes
can also help that. I never seem to get a sore when I was doing multiple sports, right? When I'm only running, I get a lot sorer, but to go back to the original. So that's on DOMS and downhill running. To go back to your original question around what could you do to do that? I think the first thing you need to do is keep moving. So even when it's sore, you need to get those muscles moving so that you can do that through just going for a walk.
You know, you probably don't want to go out and run. It can be a slow jog, walk, massage, all those things you'd probably already talked about. In that case, you have got it's, it's like not bruising so much, but trauma, your muscles have trauma. So this is where I probably would go an ice bath, ice baths, hot baths, anything to release those muscles, you know, could make a difference.
That's the one time I'd probably be like, I probably do would jump in an ice bath after that because it's trauma versus just pure normal recovery. So they're the things I'd be doing. I have been, I've been kept, I've kept moving. I've been, you know, walking as much as I can. Just you know, in my day to day. I have been on the foam roller a bit.
I haven't, it's been too sore on my quads to get the foam roller onto it, but I've been using the foam roller around the back of the calves and around the Achilles stuff, which has been great. Well, you got to be careful with the deeps. So if you feel like we said the muscles have got trauma, you don't want to overdo going in with the foam roller. That's that's another mistake.
Just in general, I think injuries like from my experience, like something sore, so you get like you get a muscle ball or something into it and you just overdo it. And what you actually do is you're trying to release it, but you inevitably just make it worse because it just gets aggravated and inflamed. And the other thing I did.
Which I wanted to I've meant to do again this weekend because I don't think I'm going to be able to run this weekend still like I might maybe a light jog, but he's I jumped on the exercise bike at the gym for half hour and just, but not even no attempt to, you know, get the RPMS up over whatever just spinning movement. Movement's a key. I said to you too, I don't think it's a the fact you felt like that and the fact you've recovered from that.
If you recover properly from that, think how strong I I reckon it was a great run to do in that way. And now you've got a bit of recovery then to lead into the marathon training of the 12. I think that's yeah. Like if you can recover and you we don't want, Benny has already said this. You want to have that fresh week
before you get into the block. I think having that real smack out and you've had that DOMS is only going to be beneficial if you let yourself recover properly from it, which I'm going to because as I said for. Those who've missed it, I have now taken out my running run decision making brain. It's gone. I've it is. I've chopped out that part of my brain. I'm making no more decisions about my own running for the
next 12 weeks. Benita Willis will be making every running decision for me quickly though because I sent a message on the morning of Kanani to a mate Brady who was up here with us on the Goldie and we went for a run around the ring. I told you about that. I tried it out the S Lab Genesis shoes for the first time because I wanted to run them in. He sent me a message on the morning of Kanani and just said you might. And we we went out and did a 17K run with about 600 metres elevation in it.
He came out and said to me that run might come back to bite you the morning of Kanani and I jokingly said oh what do you mean? It's like cramming for exam is it? Does it? Do you think a week prior to Kanani that sort of run 17 KS at 600 metres elevation would have could? Have been detrimental. Potentially you'd been doing a few. Of them, it wasn't like it was your first. No, no, no, it wasn't new territory. I mean the the it's a loaded
question. In the sense of it could be detrimental if you'd been running 10K only a week on the flats and then you went out and like, what you're feeling now after doing. Because Kanani was a completely different experience, right? Yeah. 1000 metres, you know, like longer than 1000, you know, up the mountain. Yeah, you hadn't. Trained for that, no. So you that and that. And now this is. Key. That's how your body then feels after you haven't trained for something.
You'd progressively kind of, you'd done some trial runs. You'd progressively got to that 17 K. So like, yeah, you need to recover from that, but I don't think you'd be absolutely detrimental. One week out, you had seven days to recover. And it wasn't like you went out and just flogged yourself. No, no, we took it easy. But I think it's a. Good. It's a good guide. For anyone listening across any distance, it doesn't have to be
about downhill running. Is that if you go out and expose your body to something that it hasn't done, like I did over gearing a bike? Yes, when the floods were on your. Body is going to. React in a way where it goes, oh shit, what have I done to myself? And if you don't listen to that, cause yourself issues, whether that's I can't run as quick or I get injured. It's not like trying. It's not. Like a year 12 exams where you can't cram last minute and get something out of it.
You, you better to go in under prepared and fail the test 100% and I think we're going to. Find out a lot about this idea of probably. I don't think we'll be calling it cramming, but this idea of in the next 12 weeks, when you go through this with Benita, what you know how to how to react when things happen. Yes, I miss a run. How should I? I've got a, I've got a niggle. You know. Like, how should I adapt to that? I'm not hitting the pace, yes. And then? Also, I haven't hit.
Probably what I was prepared or like the sessions that I was going to do. How do I react to that? Now that's coming. So we're not gonna, that's coming. We're not gonna. I know, I'm not gonna say, I know you're not running, but how's the? Injury. So I've. Yeah, I mean. I've been doing what the, what the specialists are telling me. I've got plenty of people looking after me and giving me info. So it's all, it's all
progressing. I've been on crutches when I'm out of the house as much as possible around the house, kind of tiptoeing around a little bit. I've got in the lake and had a few swims, all right, just in the past few days. So I took 10 days completely off and just forgot about everything. Yeah. No exercise getting back in swimming. I'll be able to get back into some light like light riding in a a couple of weeks. It's not done. A number on it have next week.
Yeah, but I'm. Confident I'll get back and I. Will be back running in. No time and love it. Having the next scene. Love it. You know the invite's gonna be. Sydney Marathon's listening to this and going, oh jeez, we better get Courtney down. I am, I am going to run a marathon. Here we go. I haven't I haven't lost the the motivation. Good. Like it's not like gold coastal bus. I have not lost the motivation to run a marathon. I still want to do it. And just like you, I will have
the need of training. Yeah, not and and taking that. That. Other run brain, because I don't want to make the same mistakes I do to myself, which is go overboard on on on this just one thing while we're on this too.
I wanted to call out, so when the floods, well, when the cyclone was meant to hit the southeast a few weeks back, we're talking about talked about Red Bull race the Sun, yes, the event that's out here that goes from Gold Coast out to Tannerfield. We're kind of like, we just needed to let the dust settle a little bit around, you know, it wasn't the Southeast We're going through a lot, wasn't it?
Wasn't the time. To wasn't the time to get out and push this it is. Now the time to get out and push this right if you're in, if you've got a team of six mates run clubs, what 2 females need to be in each team and you love doing, having experiences, you love getting out and doing different things and challenging yourself yeah, go and Google Red Bull race the Sun and you'll find the website, all the
information there. But applications are still open for that and you know, very soon we'll be locking down those teams. If you enjoyed. When we spoke with Pete from Salomon on the episode, the special episode that dropped. If you haven't listened, go and check it out. Pete spoke about how his brand is looking to into the idea of excursions, the idea of creating excursions and experiences for adults and bringing back that childlike idea of going on an excursion from school Race the
sun. I haven't raced it, but it I get the excursion vibe. You pile into a support car, a van with your team, someone's out there on the road running. In fact, I remember participating in runs at school, like, yeah, what they call Taplin Realise or something like this. Yeah, in Adelaide, I remember we used to do races like this where it was you're in and out the car and you're racing. This sounds like an awesome adult excursion for runners for run.
It's an adult excursion for. Runners Liam and then when when you get out to Tenafield, everyone has a bit of a nap and then Red Bull put on drinks and dinner out there at a out in the regional town at Tannerfield, at Bad Men's Cafe. Where do they sign up? Like I said. Go to Google Red Bull race the Sun. Yep, and that will get you. That will link you straight to. The website. Where you can read all the information and tick on the applications box and love it.
Yeah, I would love to. We're interested to see what type of runners come out this year and then take on the challenge to see if they can get there in under 24 hours. Love it. I don't like them getting in there in under 24 hours because of course, hard enough. Well, it also means. This is. Dark and could be cold that time of year. What am I whinging about? I'm not running it. OK. Now, last week we also said we're gonna keep on this shouting out local events.
Yes. You know, we talk a lot about all the big events everyone's going to Ryan Kelso, who's one of our, you know, biggest fans of the podcast and we talked, Yep, we talked about him trying to create a marathon out there at Armadale and he was wanting to make sure there's a Clydesdale category named after the tractors. Goodman. Good news. We'll link this in the show notes as well. Armadale Running Festival is a go for 2026.
So he's got it off the ground with the council legend and you know, I'm sure they're going to put a great, like I just talked about Tanner Field, I'm sure regional towns like Armadale are going to put a great show on. So how come and check that one mate we got to go to this? I know it's a year out and Armadale's what? How's far? How's far is No, it's in. There from Coffs it's. Not that far away. That's almost it's a 5 hour drive from where we are now. I think we should go.
I think we need to talk to Ron. I could. I would love to support something like this in its first year. It could be ah, look, I don't want to commit your case. It's just yeah, yeah, yeah, pump the brakes, but. Rhino we're. Going to look into this mate, it's a great you love the logo. It's a it makes me want to go run there Armadale running festival. Go check it out. Yep, what I'm running. They'll be very busy this week.
William around and I haven't been scouring the net as much as I usually do. Oh dear, so gear you. Got gear wise I don't have a lot but. Remember our conversation when we were We were talking about the books, the Birkenstocks, the Birkenstock line versus Crocs and Crocs, and I was talking about how much I disliked Birks and wish I could wear thongs? Someone was listening. Now not giving what have the what have you got? I'm. Not. I'm not giving them. I'm not instead.
Of giving them a plug because I haven't tried them yet. Did someone send you something? Oh God these got dropped off. At the house mate I've got like premium. And I and I can't even think of how to. Call them oofs. Oofs. These were mentioned by a few people said So. They're kind of like a slide that's meant to be a recovery slide. So I'm going to give them a whirl while I'm hobbling around. It's an interesting base. Like that's it. Feels. They're soft, that's all I know. Very soft.
It's very. Soft not. An I'm not advocating these. Yet yet I'm just going to give them a whirl and a try. I can see I we're talking about gear they got patent on there. I wonder what the what the tech is what what the tech is. I don't know a lot about them, but we're going to give them a whirl Luck to you, but it's nice. It's nice when our when our call outs are answered. I like. I love them on the look of them. Either I might have if they're
if they're good. Mate, we might have to try and get your pair if they're any good. My address is 64. Very yeah. No look, I haven't had a look at gear honestly. I'm I'm still my gear is still in the Salomon clouds. My headgear is still in the Salomon clouds at the moment. Got looked after I they. They I called. Pete, I you gave, I asked you for his number. He's over in NSC, isn't he? Well, yeah. He probably didn't appreciate the phone call.
He's probably trying to board a plane when I called him. But I did just say thanks again and I will say thanks again because this is this for us is a passion project. You are. And I mentioned in my Instagram post, I would need to thank you as well because you have opened up a lot of doors for me that previously I would have had no business walking through that it would have been very much friendly. Lock turned away by the bounds.
I said not tonight mate. But since we've started doing this, I've had an incredible opportunity to not only meet some very cool people, I just got the ability to go and run an event that I had never run before down in Tassie. But I've also been very spoiled with the shoes that I've gotten to run in, which I just would. Never have bought I. Just wouldn't have bought them for myself because my running is of a level that I probably wouldn't have gone and chose to
spend that much money. So I do need to say a big thank you to you, a big thank you to Pete and the whole Salomon crew that were down there on the weekend again, because I had an absolute ball. It was good fun. And I now and I'm and these Eslab Genesis, I'm genuinely excited to get out there and run in them again because I'm, I know Benet is probably going to have some, some hill sessions or some incline sessions in, in that training block.
And I'm excited to keep running in the, in the SI Genesis. They're great shoes. Enjoyed them. Right. We got a question. Oh yeah, we had a few. We'll, this one here was, it was kind of an interesting one because most of our questions come around injuries and stuff. I don't really want to be answering necessarily. We always will try to answer one, especially when it's general.
I think we can give an opinion on general stuff and opinion may not be right, may not be wrong, but we can give an opinion once it goes. I have had a few lately that have come where it's like I just said, go and see a doctor because hey, go and see a doctor, just like like I've been doing going and seeing a doctor myself. However, this one's a cool one from a young. So it's it's a good one for you. I'll forward it to you.
No, you because. It's because you need to answer it because this is about the youth development. Yeah. Hi there. My husband Lucas is a runner and keen listener of your podcast but doesn't have Instagram, so he's asked me to message you. Share that. Lucas. We are from the Gold Coast, but he's just found a Perth for the week with our daughter Neve, who is competing in the National School Sport Aquathon championships. Well done Neve. She's racing this Wednesday.
He was hoping you could give her some tips for the transition. She is 11 years old, so only just starting out. She competes in full tries as of next year. Thank you, Jenny. Thank you for the question, Jenny. Thank you Lucas for listening and well done Neve on cracking the the National School Sports Aquathon championships. Now I did get back to her before the. National champs. But I wanted everyone else to have a listen because I think what the the information of like how how I suppose.
What the tips were. Around the racing and and what I was talking about was I actually just concentrated on a transition. So she asked for some trans transition tips for people who don't know what to transition. So when you're going down, when you're going from the swim. To the bike, right, You obviously have to take your goggles off, get your helmet on, your shoes on.
Then mainly it's like the one that's probably more critical in, in kind of the elite racing is coming off the bike into the run into the run. So you've got to slip your shoes on. They've generally got some stretchy laces in them for those who are runners and not triathletes. But I think the notion of being, so my, my answer to it was transitions are all about being calm, being fast through being calm.
And you've actually got to go out and have, you've got to practise a process of how that transition's going to go. So like to know in your head exactly like I take my helmet off first. The second thing I do is put that helmet in the box. Then I get my left front shoe. I put that on, I put that right one on. Then I take my hat and then over that time just continually to practising that, but in a calm manner.
Cause what everyone seems to do, and this is like anything, and this is where I'm going with the with the answer is we all rush in certain things. This could be training, this could be anything you're trying to implement in your daily life. But it comes back to like, how can you put a process in place to make sure that happens as fast as possible, as efficient as possible? It all comes back to doing it as calm as possible, the calmer you.
Are the quicker it goes and you? See, like at Olympic distances, people, their shoes are going everywhere and everyone's just over rushing. Was it in the women's race at the. Olympics or another world mate? Recently, I remember seeing footage of one of the women running with their helmet on. Yeah, completely. She didn't take it off and she'd started the run with the helmet on, which meant she had to keep running with the helmet on. Yeah, under some weird triathlon rules.
So what got me thinking about this is. How? How does this work for running? And like, how can you put it into running terms around this notion of being, you know, calm, slow is steady and steady is? Calm. It's like if you're. And this is probably more for people who are doing a little bit more racing. It's the same notion of being calm when you're reacting to someone. If you're racing someone or you're at park run and you're trying to catch up to the person in front or someone's run away
from you. It's the same notion of like not overreacting and not overthinking in reacting too quickly when something happens in a running race. So like if someone ran off on you or you were trying to do a surge, mm hmm. You don't necessarily have to like immediately Sprint to catch up to catch them. You actually. Calmly think about. It taking your time? How am I going to approach this? And I've gotta catch up. I wanna catch that person in front. But there's an actual running
process of doing that. That could be going back to thinking, you know, in a process sense, it might be going back to thinking, OK, I'm going to run that 10 steps on my left leg and 10 steps on my right leg with the best form possible and that will slowly get me up there. But there's a process behind doing that. So we're, I always think with running and this will come, we're going to have a discussion on marathon pacing. We're going to do a whole
episode on pacing. But it's the same with pacing. And I know a lot of my mates have made this mistake and the marathons have passed. It's so easy to go in with the idea of where you want your pacing to be, but then completely get in a race situation, completely get like off track because you want to keep with the pace. The mate who you're racing in front of you, you want to keep with the oh, it will be easier if I just run with that group in front of me, but it never works out well.
You got to be calm under that pressure of making those decisions to go Nah, I'm going to stick to my guns.
This is what I've got to do. I'm really looking forward to talking to Benita. About just the concept of running with the pacer, 'cause there's just cause, 'cause I think there's a lot of people out there that might be prepping for Goldie Marathon to have a time or whatever in mind for Goldie Marathon. And they'll be like, well, I'll just go find the peso that's going to run me to that time. That pacer's job isn't to run you to that time efficiently.
I think it's just the rules are they've just got to be there within 90 seconds of the time, right? So they might run you there, you might, they might get there 3 minutes early and they'll just wait and then they'll escort you across the line. Conversely, they might get you there light, but it's like to that idea of should I run with the pace or if not should I peel off and run on my own. It's a great question for Gold Coast.
Marathon and getting to understand a little bit on this road to Gold Coast what their expectation of paces are. We should ask how they work. It out who they. Work. Actually, we should. We should. Get a pacer on like that. We can do that. We. Should get like one of the official paces. For the Gold Coast Marathon on maybe someone that organises it to find out about how they evaluate their paces for the
race 'cause I know the. The pace is for the more elite fields, so there's not so much sticking to like a a goal pacer 3 hours or whatever it is, but like the women's pacer. Let's not get ahead of ourselves. But there is. There is steps and and like if you can get there at a certain time, there's money and well, let's do that. Let's get a pace that's really interesting. Just quickly you. Mentioned about the idea of staying composed and not overreacting. A little bit of homework for
everybody out there. Google men's triathlon, Paris Olympics. What Courtney just spoke about, then, about the idea of not reacting in the moment to a move that's made on you in a race. Most of us are never going to have this problem of where we're actually racing to win something, right? But if you want to see it executed at the elite level, Alex Yee against Hayden Wilde at the Paris Men's Olympic Triathlon last year is a demonstration of exactly what you talked about.
Google it, watch the race, YouTube, even the final finishes. Seeing what Alex Yee does and the way he executes his plan without panicking, it is it's a master class. Yep. It's amazing to watch. All right, so then on Wednesday, Liam, we'll see everyone again Wednesday after this. And it's all about how we set up this your, your structure this coming Wednesday. Benita, the guest is gone. Benita Willis, the coach arrives.
Correct. Benita Willis, the coach in session this Wednesday, Second episode of the In THE Beginning, runs the Gold Coast Marathon series. It's going to be a lot of fun. If you know someone else that is running the Gold Coast Marathon this year, send it to them. Get involved. It's going to be whether you're aiming for a time, it's your first one. Whatever it is, there's going to be something in this for
everyone. We're going to be dropping those apps every single Wednesday. Yep, we'll see you then. See you.