In the beginning, Episode 47, we are back. Courtney Atkinson, you are back. You've been on a hell of an advent. It's been a bit of an adventure in between EPS for you and I. Yeah, we've both been on our respective adventures. I had, I had a bit of mine wasn't really a running adventure, but I still got to, I got to run in, in the, in the morning, in the sunrise. But I know I was about as far, well, at least in Queensland, unless you were going to go up to the Cape.
I'm, I was about as far away remote as you can get. So I flew from Brisbane to Mount Isa and then drove another 4 hours north. Yeah, that's geez, that's a long way away. So nearly out to the NT border and there's a place out there at Lawnhill National Park which is like an Oasis in the desert. So I was out there filming some stuff for Tourism QLD. Been about five years since I'd gone through there, maybe even a bit longer. I never gets old. You can send me out there any day. Not a job.
Before you tell us about your run out there, we have got an announcement for people straight off the top today. We we very exciting that you and I are headed South for the Sydney Marathon. Not to run, but we have, we've got on board with the the legends at AG One and we are gonna be heading down on the Friday to do a a live podcast. How exciting, huh? This. Is this is this is the first one of these we've done now? Where is it? Ice?
Ice so. Now, the way this works is 'cause if there are people listening to this who are running Sydney Marathon at the end of the month and wanna come along, what's happening is on the Friday. Obviously the marathon's happening on the Sunday.
On the Friday beforehand, AG1 is having a shake out run down at Bondi and then we will be at Bondi Icebergs dining room doing a live episode of the pod with we got some a nutritionist from AG1 who's going to be talking to us a bit about the product, but also with the best marathoner in this country, Andy Buchanan, right my mate? I'll tell you what, that's that's gonna be an exciting morning. Hey, so you've people. A bit of pressure on us, a little bit of pressure, a bit of pressure on you.
Liam, the performer, was coming along as a cider. Please now we it's gonna be we're gonna be doing a first live episode of in the beginning podcast there thanks to AG one. Now it's not an open invite thing, but there is an opportunity for listening to the pod to get involved. Make sure you are following the drink AG 1 AU. Yep, the Instagram account. Make sure it's the Australian
account. Make sure it's the Australian account, the AG 1 AU Instagram account because they are going to be opening up some select seats, some select slots for the the the podcast and the shake out run on Friday morning.
So go on, jump and follow that account, Drink AG 1 AU and details will come out as to how you can get one of those spots for the shake out run and for that live episode of In the Beginning. But if you can't get there and you don't get a chance to be there for the live podcast, that will then drop on the Saturday morning. Yep, we'll roll it out so you'll hear what happens.
Regardless, and and on our little trip down to Sydney, we're actually we're trying to we're looking into we're looking to stop talking about but I promises see you. I'm not promising anything. You you don't like me teasing things? No, in case they don't come off. Whereas I feel like if I tease things, we have to make them. Happen. It hasn't worked yet.
Although I was having a conversation this morning about Mike Shelley, yes, and asking and Mike in yeah, and I didn't realise how he doesn't do podcasts. 'Cause he's, well, he doesn't have to, he's Mark Shelley. Yeah, but he doesn't. I didn't. A few people said to me he doesn't do podcast. How did you get him on? I said, well, I did run with him for 10 years. Probably owed me a thing or two.
But anyway, yeah, beautiful. Thank you to AG One for giving us the opportunity to come down to me a part of the Sydney Marathon in its first year as a major. Yep, it's gonna be a lot of fun. And obviously for all the In the Beginning family, we'll be able to share that podcast with Andy with you on that Saturday, which is August 30, August 30th, which is my birthday. Oh, double, double whammy. There you go. Now talk to me about where
you've been. Tell me a bit more about you've just given us a rough explanation, but what were you? What did you see? What is this gorge place? You showed me some incredible photos before. Well, we'll throw up a photo or two if you're watching on, on the Spotify video as well. But it's, it's like I said, it's an Oasis in the desert. It, the big floods 2 years ago up in the, you know, the territory in the Gulf absolutely
flatten the area. So what was, you know, once a big gorge obviously just got so much water through there, not just in the gorge, across the whole landscape. It it changed it. So it's only the national park's only just reopened and it's going to be open in stages. And we were just up there getting some, getting some pics, getting some video and, and hopefully showing people that, you know, if you're out travelling that way, it's a long
way. But if you're on a road trip up on the Savannah Way or anything like that, it's a place you've got to pull in to check out. And at the same time, I didn't get to go, but the Mount Oiso Rodeo was on at the same. Oh, was it really? Yeah, like so. When you go somewhere like that, you said you went for a run.
What run did you do? Yeah, so like we're we're up doing, you know, my, I'm actually working up there and be getting out in the morning at sunrise for photos and video and all that type of stuff and paddling up the gorge in kayaks to the, you know, obviously showing the adventure. It is out there, but I'm always like looking for a window.
So I got out there was like roads are straight out there and they do it. So literally ran out of where it was staying and just went half an hour one way and except for one corner, it was just a dead stray white gravel road. Now you go, but I no cars, no anybody in the middle of nowhere. You love that you don't get better than that. You love that you don't get
better than that. And then the next morning I did jump up before we had to head back and got out before the sun rose and just had a quick and I was up on kind of more the National Park Road and just had a run along there in the dark to. Yeah, that was magic, man. I believe. Look, I always said, you know, my my getting outdoors, like really outdoors. Yeah, is what still excites me and it's crazy like all those days I did triathlon for years, my whole life.
I was like, we were so Rd focused. So you know when I was riding bikes it was always Rd focused bikes. Like we got out in the valleys and nice places around the cities. But I never really got off road or went out on these adventures till I finished triathlon. Yeah. And mate, the world then just opened up. So is my OK is if I get any opportunity, I'll always jump out? There. Do you, do you think that you were always preconditioned and predisposed to to liking the trails?
Or do you think being, as you say, so many years as a triathlete, restricted to roads and running and that sort of stuff, it made you, you know, it converted you? Like, I'm so sick of this. Nah, I I reckon 'cause I loved like cross country as a kid was my favourite, like way better than running track or any or road or anything I loved.
And even with cross country, like like people around Brisbane and Queensland who you know around my school time will remember when a course had like water cross, you know, like water crossings. There was this course down at Kedron, people in the area or remember. So like they always did the state championships for at Kedron and it's literally grass fields. It's not much of A cross country course except you had to go through Kedron Brook a few times and there'd always be water.
So you had about 3 water crossings and everyone would be like my you know, most people like shoes are wear that was it's an annoyance, but you I was always like, let's hope it's up to your ways. Yeah, I I wanted more. So yes, the answer to the question is I always wanted more adventure. I probably was always suited to being more off road but my bread and butter was on Rd.
Can you just quickly talking about river crossing, water crossings, Yeah. How do you because there'll be try runners listening to it. How do you how do you tackle them? But like as in like from a safety perspective or from like because. Or like when when you know not to go. Through Let's say you are going up to. You're out running a trail for the very first time and suddenly you happen upon a water crossing.
Yep, you've got no idea how deep it is, but like, and I'm not expecting you to be an Outback survivalist here, but what? How would you approach? It's a it's a good guess most of the time, yeah. And I mean, like, you know, you know, generally, although remember that story I was telling you about in Nerang that day?
I took the group out and me and Lindsay Laurie jumped in and I lost my footing 'cause I couldn't see the bottom and I got swept down and grabbed and hold and that was in the ring. I mean, like it's just up there. It's in three foot of water. You know, it's not like it's a big Outback crossing or
something. But the other one that on the Gold Coast at least, which is the one that I often go, oh, you know, like when there's been a bit of rain right down the bottom of the Twin. So not Twin Falls itself, but down the bottom of the Wari circuit, there's a crossing there that when there's a fair bit of water flowing and it's got some big boulders, it's rocky, but there's like quite
deep holes in between. And if you lost your footing there on a good day, he would give you a good sweep and, you know, knock your head. So that's one we kind of probably go, oh, you know, yeah, yeah. But generally, mate, you just pop your finger in and hope. I did have. I was drive so funny. I was driving out when I was driving out of Mount Isa on the weekend up to Lawnhill. We went on. There's probably, you know, a good 160K of just dirt roads and
heading out to a place. It's a, I don't know, it's like a World Heritage site with fossil dinosaur fossils called Riversley. On the way out there. There's a couple of crossings which are spring fed. So there's always water in them. And I don't know whether they get worse or better or how it works with the spring fed water or where the rain water gets in there. But they always do seem to be at like different heights. So we drove through in a four wheel drive on the weekend.
I got to the first one went through, you know, no stress. The second one we went through, I'm like no stress went just started. And then about halfway across I was like, oh, this is this is this is actually. So I'm in a high like a, what was it AD Max Isuzu? Yeah. And I'm like, I don't know the clearance on this. But anyway, we're halfway through now. Let's just keep going. And that's pretty much how I treat running.
Yeah, nice. Yeah, Well, I'm excited because you lover of adventure, Man of the trails and. You had an. Adventure last week get to tell you about a trail run that you haven't done yet. No, well, not all. Have you done that? Well, you the end of it. I have. Oh yeah, yes. Well, OK, so I talked about this on on last week's episode, the Gidjam Gul Gangi Walk. So this is a newly officially opened three night 4 day hike. Are you sure that was pronounced right The.
Gidgham Gulgangi Walk, Yeah, the Gidgham Gulgangi Walk. So it's been opened up by the NSW National Parks or the state parks as a as a four day hike. You pay to go and hike and there's the campgrounds along the way. You obviously hike in your, your, everything you need and you take it all with you. But I went down there as I mentioned on last week, except I met down there with Rosie and we the goal was do it in a day. It's 42 KSI think it's about
1800 elevation or thereabouts. Yep, sounds about right. And so you start out of Yukai, it's from from the Gold Coast. Took us about an hour and a half to get down there. It's a good mountain bike trails out of Yukai now. OK, and so we parked and the the best, the one of my favourite parts was literally we pulled up there because Rosie picked me up at 4:30 to get down there. We were planning for a 6:00 start after we'd stopped off and had a coffee and everything.
We ended up getting hitting the trail by at about 6:30 in the morning. But literally as we got there there was a father and son about to start as well. Like they they lived at the other end of the trail and their their mum, their wife had dropped them off there and they were having a photo in front of the sign to start the same thing with. Ted's on back. Yeah, they were going to camp. No, no, no, they were. They were planning on. They were planning, I think, he
said. The young fellow whose name was Patrick and dad's name was Andrew. The sun was is preparing for. I can't remember what it is, but it's like a 30 day hike. Oh yeah, like 700 KS or. Something so they were proper hike. But they were planning on hiking, I think they said a little bit of running, but mostly it's kind of back. In the day. But yeah, same thing a day. So it was it. Dave and I were so excited because we're like, because we were both. I in particular was really nervous.
I have not run 42K's since last year's Gold Coast Marathon. I certainly haven't run. I haven't run 42K's on the trail since I did UTA 50. Three years ago, yeah, very different. 40 it's 1K to the road. Yeah, yeah. So I was nervous. I didn't know how difficult this track was gonna be as I the night before I was out there, I pulled the Salomon pack out from Kanani and I was throwing everything in. I even packed your, I've still got your emergency pack with the
gloves, Northern foil blanket. So that's any day. So that's why you would you would not believe how much gear will I lose? I'm actually chasing up Lindsay Laurie being listening. He's still got all my all my all I went. No, I the truth is sorry, I'll cut you. No go. But I went out to get my first aid kits to go on this trip on the weekend and I didn't. Know it, and I was. Like I haven't got my because I gave him all of the the sweep runners from OH from race the Sun Red Bull races.
So I anyway, it was going to bed that night and getting up, I was quite, I was actually a bit nervous and we got in the car with Dave and we were both kind of, there was a little bit of nervousness as we were talking about it. But so to see this father and son, they're about to start the whole thing as well. We're like awesome, Yeah, that's great. Immediately, any sense of nerves or dangerous. Like we're gonna go quicker
than. These guys, well, they and they can pick us up and they started beforehand. Did they have a lunch box? I don't know if they have lunch box but they started before before us and we caught them up after about 10K or so. But the first 10K really nice and and probably the first 8K rather really nice and runnable. Rainforest. Mostly single track, yeah.
Yeah, nicely. It's a lot of kind of you're kind of running, if I felt like you ran mostly around almost the rim of the range, sort of. It's Mount Jerusalem and the Nightcap National. Park Beautiful. So for a lot of that first ten, probably 20K, you're actually you got mount warning to your right and amazing, you're running right on that ridgeline and you're looking at oh, we've got some incredible so. You have to run up to the Ridge.
So, and this is the thing, 10K through 20 Ki bonked, I bumped, I got proper. I remember the feeling. It's a, it's a for me, when my body goes through this, it's a really, it's a cold sweat that sort of hits. A bit of a shake and. Yeah, yeah, it's a little bit of a shake. It's a real cold sweat. It's a little bit of tingle and just power, power hiking like it was just hands on knees and just leaning forward and just and
there's a lot of stairs. It bears for anybody out there who's done UTA 50, a lot of similarities because there was some just sections where you are just grinding upstairs. Some good training around. It would it would be if you are a, a Gold Coast or a New South Wales based northern NSW based runner who's planning on doing UTA 50, go and run this track. Perfect training and then so I at about 20 Ki was proper
cooked. Dave is running Rosie's running UTI Kosciusko 100. So he was really experimenting with his nutrition. So he brought a lot of stuff. So he was kind of feeding me and was it fit? Brought me back to he's running, really. Well, has he been over and overseas with the kayaking recently? Not with Battle Australia anymore, but he is. He's running really well. And then after 20 KS, we found we hit the fire trail and I got my a bit more flat running, bit more downhill and I and I came
back to life as well. So but incredible running. A lot of you saw some you kind of a lot of running a bit like Springbrook. There was a lot of these switch back sections as well, bit similar to Springbrook. I felt like I was in there at times. And then you did break out into some more open fire trail type running as well, like you're getting up in Nerang. So it it had. Parks had done a great job down there. They've done an amazing thank you. We were talking about that very
thing that the the slabs. Dave couldn't get over the fact that he's like, how the hell has anyone got these massive slam stone slabs in here? Like they it's an amazing feat to actually carve out that track. Great track, amazing experience. We did stuff up though and for anybody that hasn't seen the real, I threw it up on the In the Beginning podcast Instagram. When we got to Minion Falls, which is the finish line of this trail, we were at 32 K and we'd
only done about 1200 elevation. We're like, how on earth did we miss 10K? And we went back and had a look at the map and day three of the hike you essentially cut in and do kind of like a hairpin loop. Oh, they're throwing a little bit of a extra legged dog legged. Yeah, bit of a bit of A and and we just missed it. We were on a fire trail and we just ran past the turn and so as but so we get there, we're at Minion Falls and we've done 32 and I'm kind of thinking I'm I'm.
Bush had enough. And Dave is like, well, it says it's 8.8 down to the bottom of Minion Falls and back. Let's just do that and tack it on and get to 4. And that that is the part I have done. And that isn't an easy climb out.
It's that was brutal. And I want to have a guy and I probably don't listen to the podcast, but I want to have a go at the old ducks who would as we started the rundown Minion Falls to get to the bottom, we went past this group of old ducks who had their walking sticks and clearly a bit of a hiking group. And one of them, and this is the state I was in. One of them said, don't worry, there's a coffee shop at the bottom. I believed her Connie.
There I was a good three seconds of my brain where where I honestly, my brain went, Oh, coffee shop. That's amazing. That'll be so. Oh my God, we're in the middle of nowhere. Of course there's not going to be a coffee shop I believe there that shows how cooked that was. But for anybody out there that loves trail running, if you're if you're not a if you can't do 40 KS in a day. Well, we know you now do 30. Camp it, you can do 30 if you cut the little section off just
incredible job. Mount Jerusalem National Park, the nightcap National Park. I think it's wean wean state conservation in the area as well. You would love it. And and for for those interested, for those playing along at home, it took us about 6 1/2 hours to do that 42. So Courtney, you'd probably punch it out at about 5:00. So you reckon go out and back? So, and this is your brain right 'cause Dave, Rosie said the same thing at the end. He's like, so you reckon you go
out and back in a day. I'm like why? Why are we talking about this? I can't concentrate. There's some good. Point to point runs the other one up in the the Scenic Rim Trail. I reckon's another great 1 so. Well, there was the the Guzzler was on not long ago, wasn't it? That was up in the Scenic Rim. In the scenic room, Guzzle, I think. Guzzle in Brisbane, Guzzling out the back of Brisbane. I could be wrong. I lose track on everywhere.
We're not here when at least this I'm gonna get hate here from the Brisbane Heights. All go but. When I hear about a trail race out the back of Brisbane I just like my MO. I just put the the old headphones on and not listen because the terrain out the back there is just always up and down fire roads and you're like, oh geez. I mean, there's some single
tracks in there here and there. But like, I've never, if someone knows if someone wants to tell me where I I haven't had a great experience running out the out on the West side of Brisbane. Yeah, you go out, go out to the scenic rim, of course, sure. But actually, Brisbane trails themselves. Yeah, but in short, incredible day out on the track. I went with the Salomon Ultra Guides. Oh, you did? Yeah, sure. You're good. Great. Perfect. Good choice.
Perfect. Choice for me for where my running's at for that many hours on my feet and that sort of how. Did they go on? Because you would've went over a bit of slick rock here and there. Yeah, a little. Bit there was a bit of wet, there was a bit of did. The grip go all right. Yeah, the grip was good. I that was, but we're talking about river crossings and that sort of stuff.
We didn't have any water crossings as it were, but mud running, That's the one thing I did have on on Rosie through that thing. He was dance and Rosie's a bigger fella. I was straight through. I'm just like, you know how people kind of come to those money, money to keep sodden sections and people try to dance around the edges and I'm just like, we'll just run through the middle. Generally, if you're going to cop the first one, there's going to be more. So just deal with it. Yeah.
Get in there. Yeah, just in there. Just just go through it so. Get in there. Get in there that. Trial I would highly recommend. So you're on a high? You're on a high, Yeah. Good. Running How? How far did did you run other? Do any other running? So I look that. Well, that wasn't.
Enough that made it 50 for the week, but since then and I and I basically because in my head I did that on a Wednesday and I thought I'll I'll can throw another run in and that really I'll break get through 60 plus KS this week. In the end I opted to rest because quite sore through the quads and the hamstrings. After that run, I went and had a massage actually at Riggs Recovery in Palm Beach after the
fact. And there was a little bit of miscommunication between Hallie, who was doing the massage. I was telling her about this trail and she thought I'd done it on the weekend before. And so she was going quite hard. And then about 45 minutes in, I was telling her she was asking a question about the trail and I and I said, Oh yeah, Wednesday she said, wait, you went on Wednesday? I said, yeah. She goes, Oh my gosh, I'm so sorry. I thought this tightness and
soreness was like a week old. That's why I've been pushing so hard. It's 48 hours old and I'm like, no, it's OK, but still be good for you. But that's great. And then the other thing that is still, despite the fact I'm not running Racing News to try this year, I'm still trying to build to that sub 40 minute 10K. And the session I'm essentially prioritising is a speed session. Because remember when we talked about this, I said how long do you think it would take me to get back?
Your question was it depends how long you get up to speed or it takes you to build speed. Yes. I think the answer to that is it takes me a long time. So I have been working on a 400 set, 20 minute warm up into 12 by 1 hundreds. OK, so it's 12 by 400. Sorry. OK, 12 by 4. Did you hear my OK? With like I the way you responded meant I must have said something wrong. I did not. 12 ones, 12 fours with a minute recovery in between or minute walking essentially and then 5 minutes
cool down. OK, that's the set. I've been doing Mondays right for the last I reckon 3-4 weeks. I. Reckon because in the end, like yes, the four hundreds, there's a purpose to them with the full rest. But I my gut tells me still I'd prefer to see you doing and I think it was, I think it was out of Deke's book. It was a Pacohesi style session, which was now I'm going to forget it, but I think it was 84 hundreds with a 200 float. But the float is actually quite
you. You keep it on now is that now, have you? Seen four hundreds. So if you said 86 hundreds, what's that in in? Come on, I want to get this right 8. 604.8 cuts, yeah, OK, so. The theory behind this session is you run on it, you do it on a track, yeah, 402 hundred float. And the float is, you know, you're still keeping your pace through it, like you're rolling through what time you do for
that. 4.8 will be about equivalent of what you should be aiming for your 5K. So it's a fart leg session that you're overpace, underpace, overpace, underpace. But it we always said it was a guide as to what then you'd be able to run a time trial in for. 5K because you're.
Not allowing, you're not allowing yourself to have that full recovery between the four hundreds because then you know, like you can go offsprinting again to another 400, another 400. This way it's like putting you into a bit more of a, you know, a race situation where you've got to, you've got to recover under a bit of duress. OK, so at the moment my I'm doing like yesterday, I I kind of bothered by Rep 11 and Rep 12.
I think I've was cooked and for sure and I've been aiming for 340 pace to try and keep it under 340 pace and which I've been doing. But you're saying that the better set, or you think potentially the more beneficial set is instead of going 12 fours with A1 minute walk, I'm doing 8 fours with A200 metre? Float. Yep, and the 200 metre float will stop you over pacing yourself 'cause it'll start to dictate the pace you can go. And you try and do that all even.
Yeah like the session itself will actually. What's the word I'm looking for? Like no no it will actually stop you going out and going too hard because when you take 4 rest you'll run out again fast. I have. Been doing that. But when you then you go to run 5K, you've got no resil, you've got no speed, you know, speed based resiliency in that you've just been running, you know,
you're doing more. Easier way to say it is you're doing more lactic work running the four hundreds versus doing that fart like 400 session with the 200 float. You're actually probably preparing your body to run the 5K time troll better, which then eventually will layer up to the 10K. There's a number of different ways you can do four other people like, you know, our Chris, the the Christmas session. Most people would go out and do like 24, four hundreds with the
rest. Yeah. But you're running them not like the speed, you're running them to hold like a. Pace, consistent pace, yeah. So OK, so I'll OK. So, well, I'm gonna do mix it up, do. 11 week, do one week do the 12 fours, then try this. But look, that's a guide because if you start to get like if you start to get more resilient and your speed base gets better, that 4.8 K worth of track session each week, you you'll progress you. I want to see progression. And so that's what I'm looking for.
Here's and here's what I'll say I. Wouldn't be necessarily happy with progression and you saying Oh well now I'm just running 4 hundreds quicker with dead rest. That's not going to equate. Directly, this is great because when I first did, when I did the tried the first one of these 12 by 4 hundreds, I think I got 6 1/2 like I was done like I hadn't done speed work since maybe before Kunani.
So I couldn't get through and I I'm like, OK, this is going to take some time next week it was 8 1/2 and then as I said yesterday, I got through sort of 11. Yeah. But I think now with the pivot to what you're talking about, I'll I'll try this 8 fours with the two float. Yeah, yeah. I mean, if you would have said to me the four hundreds, I would like, oh, you know, like I sent you up Kanani.
Well, jumping into four hundreds with rest, like, like full rest, unless you're really, really take it, you know, being conscious of what you're doing. Yeah. Like, to me, that's also a recipe of twinging. Yeah. So with. Their foot just to I want some more clue. This is a great. I love this and if anybody out there is. Call trying, trying, calling bullshit. No, no, no. No, no, no. I was gonna say if anybody out there is trying for something similar in terms of trying to
improve their 10K. I'm not claiming this one, but if you read Deke's book, this was a weekly. OK. A weekly session, even for the marathon that he was doing. Couple of questions, firstly if I'm wanting to run I want to run sub 40 minutes for 10K. What time should I be running those fours in? What pace? Sorry should I be running those fours in? I do I want to be aiming for 3:50. I'm not going to ask you to do the maths, but should I be trying to run them 355 or 350?
The four hundreds, yes, well, you're faster. We're aiming for 5K pace. But I don't know what my 5K pays. I guess my 5K pays to run if I want to run the sub 40. I don't know you. Need to be running quicker than what you want to run. 10K in for the 400. So I probably need to be running 19 minutes for a 5K. Yeah, OK. I just said yeah, and I wasn't really listening, OK. So if I want to run a sub 4010, I need to run a sub 19 five. I need. I need I need time.
I can't You put me on the spot on this one. I I'm not gonna start making calls on 40 minute times and runners. That's what pace you. I know I don't know and I know the times I'm talking about in your brain are slow as but next question is no, no. No, no, slow as, but next question. I just don't know, like off the top of my head. It's not a pace I've ever thought of. It's 'cause they're slow. Next question.
At the moment all I'm doing is is kind of slow 5 minute plus pay per K, sort of longer runs, sort of 11 to 15 K runs and that one session a week. Should I be? Do you think I need to throw it into a tempo run in there? I think you're going to need more than the one session.
OK, yeah, but a good guy, like I always say balance, there's no right or wrong answer here, but a good balanced week is to have the long run, the varieties, some type of, you know, tempo, like kind of thresholdy type tempo run however you want to do it. And then some type of more, you know when I say speed, again, not coming back to like doing flat out 400, but some type of like speedy orientated fart lick or whatever you want to. Do I'm I'm I am back to that
little search, little part of my running brain that's scared of speed again, like I'm but. Even like another way to look at it this you obviously like those four hundreds or doing something like that. Well, you know, mix it up with going and finding like a slight gradient hill, you know, even a hill that's just, you know, 3 to 5%. So not too much and do some reps yeah, do your reps up there and jog back down. And it's just changing the variety of what you're adding to it.
But the strength element of running up the hill a bit faster as well Will. I know I've got the hill near me. I know exactly the one I need to be running and it's yeah, there's a, there's a good I need to throw it in. I'm scared of hills though now and after like just the idea of running out them and not. Even a hill of 2 to 3% is a lot different to run I. Think I'm mentally fragile at the moment. I think my. I think running wise I'm mentally fragile. So you went to the track to do
400? No, I didn't know. See, when I go and do these four hundreds, I'm not doing them at the track. I'm literally heading out from Kurumba and. Just doing along the path. And doing along the path, so you're just. Going off the watch. Just going off the watch. That's, well, that's more far landing than track work. So I that's that's where my running is at. Yep, currently. Well, that sounds good. Everything's moving forward. Hey, city to surf.
Yeah, let's talk about it. Last weekend, far out the weather looked, looked. Horrible. I'm glad I wasn't there. It looked horrible. Glad I wasn't there. It looked like it stunk. I'm so I've, you know, it's, I don't think it made it necessarily. So Isaac Hayne took it out in the men's race and. Really 40? 30. Three, he gave Sam Clifford who 10K. No slouch, yeah. Broke the 10K record, Australian record. He's given him a given him a bunch up, hasn't he?
He's almost a minute. It was, what was it in the end? That's a 51 second gap, yeah, right between Isaac and Sam. So it's interesting, So the kind of field they get at city to surf here, you haven't got any of their main kind of Melbourne, what you'd call big hitters out of Melbourne, track club or anything. Is it a NSW field? I don't know where all these Tom Decanto, definitely out of Sydney. I don't, I'm not. I'm not so familiar with all these.
I bet Bronte Oates as well taking taking out the woman's race at a good time too 4551. I'll tell you why she would have given a lot of the men a bit of a scare. That's fast, isn't? It that's proper quick 4551. So she also took out the So remember the Red Bull flying Sprint I was talking. About I wanted to hear about
this. Yeah, so it was interesting 'cause we were interested to see where if the leaders just took it out or whether someone kind of came out of the woodwork for the K Now, Bronte did win, so I'm just looking at the results of that one. Colombo was 1.04, yeah, kilometre split and she's gone there through there with a time of 323. So she was 7 seconds ahead of Ruby. Smear, Ruby Smear who I think won the 10K at Gold Coast, right? Where did she end up? Ruby came third over the overall
women's race. So in the women's race is pretty much the leaders have have come out on top. But in the men's, Isaac didn't take it out. Yeah. Cam Merrick has obviously given this this K section. He must have wanted his trip to Japan because he's given it a touch up in a 252 split A. 250. Two verse Isaac going through in a 257 verse, the group behind him going through in just over 3 minute pace. How do you spell his surname? Merrick, MRME.
Double RICKKM. Merrick. I'm looking him up because I'm curious to know where he came, what his overall finish was. If he's taken out the oh, he's still run a sharp time. He's run a 4633. But everybody has been in the front group. No to do that, but or. Maybe he ran out there with the front. Group because look 'cause I that look, that's a. Great time. And you to be able to still win the split, you're gonna have to be a bloody good runner. Yeah, but he's he's he.
This is what we what it was put on for, for someone if they really wanted to hold back a little bit and and get that's incredible and get the chocolates. That's cool. Yeah, that's so Cam. Cam Merrick taking out for Men and Bronte Oates. Yeah, take it out so. As long as long as they have obviously gone to the website and you know, done all the TNCS and everything else you need to do with putting on any type of competition. They're off to Japan.
They're off to Japan to go up and now just run up a 400 metre ski slope. That's just you could go up there and do some of your training as well. I'm off to Japan at the end of the year. I'll talk about that as we get there. Now, the Sydney to surf the thing I hypothesised and wondered about what what would we see from an activation standpoint? What would we see as far as with the Sydney Marathon becoming a major this year and the running
boom? And I feel like this is the first edition of the race where right in the heart of this running boom. I didn't see a lot of new stuff, but I still did see some. What'd you say? The Adidas activation down at Bondi at the finish line. The Rebel Sport activation down at Bondi. They're all partners of the event.
Partners of the event, I feel like that finish line area has grown, has built, has become more of a precinct because in years gone by, when I've run it, you kind of just finish and there'd be some tents maybe set up. It had a bit more of a they've. Always had the corporate areas so so like good, good example would be so Doctor Ben, he had a run. Oh, I'll give you a story of what a backpacker like someone who can run but starts at the back of the packs, what their experiences like.
So he said he ran and he's end up finishing the 50s, but can't remember the exact time, 50s, he said he was up on the footpath. I said, oh, did you go through the Red Bull 1K? He said yeah, I did, but I went behind the activation because I couldn't. He had to run through a section, so he. Started, he got there early, started at the front but at the front of one of the back sections, he said. When they let us go, they let us go 100 metres into the back of another section and it was just
chock a block the whole way. So I still had a good run. But Ramsay Health, he's mob and you guys like that's like they have a big activation, barbecue and drinks and everything else at the end of it. So I think it's those corporate type organisations that really make the most of it first activations as such. Yep, I like it. Yep, I like it. Look, I think the timing of it is interesting as well, with now Sydney Marathon less than a month away. You think brands had to make a
choice? Do we put our dollars in here or put our dollars in? I do and I think with Sydney being a major for the first time this year, I think I think we saw most of them make the decision that the major is where we will be. Yeah, I. Executing as it. Were the way I still look at it is Sydney just surf is the people's run. So the runners you like yes you'll get people at the marathon but marathon runners are runner runners.
I still think there's a lot of people who go in your city runs and not just city to surf bridge of Brisbane and all that who aren't runners like they don't even consider themselves runners. We're just going out for the day and you see those back markers in the field they're just walking they're having a day out in Sydney and it's those I I suppose the brands have maybe chosen to go for the the runner
runners yes. I always, I sometimes question that because depending on what product you got, it might actually make more sense to be talking to the masses. Not yet, because if you go to every marathon and you keep going to the main runs or the track mates. Eventually you're. You're talking to the same people the whole time. Sydney, Sydney to surf.
I've got this and this is gut feeling is that the, let's say, half the law of the back half of that field, They're not the runners you'll get exposed to at those marathons. Different, different audience. Completely agree. Yeah, completely agree. And that's. An opportunity that's an opportunity that's missed by some. Hey, just because this will roll off the back of this really nicely. I want to show you I am impressed and I'm and this is
great to see. We've talked about how similar running has got in activation and the everything else give the big call out to Columbia here. So, you know, the outdoor brand been around for years and years. This is what we're starting to see brands turn. And I don't know this has got to do with the US, but I think. Nature is like this.
It's actually like this. So we'll put the video up with the proper sound, but what you're seeing is like snakes fighting people outdoors, the grim Reaper chasing runners. Oh, that's. The guy? Aaron Ralston. That's what Columbia engineers everything you need for everything nature can throw at you. Pretty proper outdoors, hey? That is, for whatever. Good on your Columbia. For whatever that is an engineered, for whatever that is an excellent, excellent, that's great.
I'm hoping, I'm hoping this is the start of something. I am hoping this is the start of something that we see just a bit more diversity. Stylistically, no, it is not. Not that diversity, not that diversity, but it is. This is just they've gone. They've just gone against the grain and gone. This is what we represent. We're an outdoor brand. We're tough and we're going to show it that way. That's cool. That's really cool. I like it. Bloody oath. I like it.
I'm hoping some of the other brands start going this way because I if I see one more low shutter speed runner or, you know, sitting in the urban environment, it's been it. This has got a little bit of comedy to it. It's a it's real. It's got, you know, the backflipping bloody skis. Again, this is great. That's good on your Columbia. Well done, Columbia. I like it. Talking about people doing different things. Killian, Johnny, I know you're a fan. Arguably a fan.
One of the greatest endurance athletes in the history of the world. Just just anything that's hard and takes a long time to do. He does better than almost anybody. I wanted to get your thoughts on what he's kicking off next month. Have you seen his North American, his first North American adventure that he's taking off? No, Kilian Jornay next month in September will launch States of Elevation, his first major North American project. The goal is to summit every 14,000 foot peak.
That's 4000 metres roughly in in in metric in the continental US, travelling only by foot or bike. OK, so he's going to start at long peaks in Colorado and finishing on Mount Rainier in Washington. The route will span Alpine ridges, forest and desert terrain. Yeah, it follows your previous long distance traversed in the Pyrenees and Alps, combining endurance, navigation and exploration over weeks of continuous movement. So he's basically spending however long this takes.
I don't know how many summits there are over that, that 14,000 foot. I think I'm just trying. To think of the skier Cody, let me see if I can pick him up. Cody. Cody Townsend does something similar. Been skiing. What's he got? What's he got? What's he got? The 50 plus what's what what what height were you talking? About in 14,000 feet. So he does the 50 plus and he's been going around skiing down all these mountains, but he did it over time and obviously
driving to them. OK, so continental, OK, here we go. These are all located. This is interesting, and this is where you've got to double check things. There are 94 mountains in the United States that exceed 14,000 feet in elevation. According to Wikipedia. These are all located in the state of Colorado, OR. Oh, OK, so they're all all the same thing. Yeah. So Cody, I'm just looking up Cody. He was doing 40. He was doing the 50 classic ski descents. OK, a bit different.
A bit different. Here we go. OK, so you've got, there are a lot in Alaska. I didn't think there'd be so many in Alaska, but it looks like Colorado basically has. How is he going to be doing here? I wonder if Meg, this is incredible. I didn't think if you take out the ones that are in Alaska, he's going to be climbing somewhere in the vicinity of 70 mountains. Yeah. All with elevation above 4000 metres and he's only going by feet or by bike.
So presumably by he's going to climb over them on his feet and then he's going to ride in between them on his bike. Or go up and come back down to his bike, I suppose. He loves an adventure, doesn't he? He's done some amazing stuff, I mean. We now live in a world where this is someone's job. Yeah, see, we now I'm going to get like, this is one of those things that people are going to probably tear me down for. He has the right to go out. The thing is, you know where I'm
going. I know exactly where you're going with it. Yeah, yeah, yeah. He went off and he went to, I think it was, did he go back to Hard Rock or Western states? Western states. We talked about him the other day like he went back after all those years he wanted and still places third. I the guy is the best endurance athlete in the world in the sense in that outdoor space. He can go and do whatever he wants. He can come back and race and
he's still he's still great too. You know what he can do whatever he wants. And if he he the beauty of what I you know, you said earlier on I was a big fan. Why I'm such a fan is he's got both sides of it. He's not just a racer. He then goes off and he's his, you know, Mountaineer adventurer, but then he can come back and be the best of the runners as well.
Yep, Yep. Yeah, anyway, he's a star and there's something worth falling if you love your real ultra endurance stuff, If you love your child stuff, something worth falling. Killian Jornay States of Elevation is what the project Calls kicks off next month. Yeah. Now a little bit of let's go for a little bit of fun. Let's go. We're going. We're going to bring back first. It's going to be on you, OK. And then I'll let you have a go at me. Mirada, here we go.
Does anybody actually know what Hyrox is short for? Because I've just found out and don't get me wrong, like I don't want to do a high rocks. They look really hard. Hats off to you if you've done one right, but this makes you want to do 1 even less. It's High Rocks is short for Hybrid Rock Star Oh. No. I've got the ick. Literally any video of high rocks I see from now on I'm just going to cringe Jack. Oh no, you have been called out, Liam. Hybrid Rockstar? Is that what it really?
Stands for Australia's first water sommelier. It also said High Rock rockers don't. Sorry. What? What was that? This came from a comment who you don't know. The name is Australia's first water some. I love when you try a word you what is it some? Yeah, it's like a like a French. Is it somebody? Yeah. Is somebody who tells you through that walks you through the wine this at a restaurant. Oh right. So if they're a water summer. So they're a connoisseur of water. Yep.
Anyway, keep going swimming. That's what it's, he said. Don't do. Yeah, her or him. Don't do it. Maddie also chimed in, jumping on the Hydrox because it's the new play toy. All the shirts off and the pretty girls, Liam. They got yeah, I'm not in the shirt. I can't do my shirt off. I'm not in shirt off shape. Yeah, I'm not insured. I just wanted to like, we're going to wrap that wrap this up now, but just to put the nail in the coffin for you, I'm. Not doing horrors.
You're not doing now. I feel attacked. So Jen. Oh, here we go. This to me. Shout out Jen. It was a post on it's called. I haven't. I hadn't heard of this, but it's called Trust Fund TNS. Yes. So what's the Urban Dictionary of a Trust fund? TNS? OK, so noun pair of Solomon sneakers, also known as the Ford Ranger sneakers. Expensive worn by the inner city wankers that have never gone off road in their life.
A trendy A trendy shoe worn by the March latte drinkers, Strava stress trail runners and private school kids that went to arts college. Well, I didn't go to arts college then the final nail in the coffin for me was see also Fitzroy steel caps or Shubaroos. So not only was I getting attacked on Solomon am IA walking billboard for. That is you all over. Am IA walking billboard for the inner city wanker that's never gone off road in their life. No, that's not what you are. That's not really.
That's good. That's what I'm genuine about to use it in a sentence. So they've been needed to buy a new pair of Airpods. So he put on his trust fund, TNS, and went hiking to Mount Westfield. That's not you. That's not you. That was the Subaru. Well, it was. Funny, I was. I was giving it to you, so I thought I'd get something bad. That's good. That's good. And these have you.
Now the other thing you put on the run sheet, which I do want to run through, is what your shoe says about, Yeah. We've done this before, but this is a new one I saw. This is a good one from Bolt in Ben on Instagram. Let's just go through. We don't need to go through all the shoes, but let's certainly go through the highlights. The old man shoes. I refer to them the Brooks. If you run in Brooks, this is what bolt in Ben says you you are as a runner. You don't care what the shoe
looks like. You want arch support, toe box real estate and a shoe that feels like a weighted blanket. Your pace is consistent. So is your Spotify playlist. It's all Coldplay. Oh, that is perfect. Yes. So that is how I think of Brooks run. Hey. I like the toe box real estate, I'll tell you that. Yeah. ASICS Which and this. I'll consider myself an ASICS runner. Yep, because it's the shoe I'm mostly running ASIC.
You still call it jogging, but you're also weirdly fast and injury free, so not me. You probably own compression size casualties. We've identified that, Yep. That's good. Yep, our old friend Brondy Langbrooke, who runs in Soccernies. You're that quiet runner who absolutely demolishes people on hills. You don't talk about shoes, you just float past people and say nice pace. Which is pretty much what it was. Why did you buy them? Well, they look nice because
they look nice. Some of the new rubber I'm hearing in the Zucconi, whatever, I don't know what's to come or whether it's come out, but they're really given that a. Big talk. OK, I like Puma too. If you're if you run in Puma, this is what Bolton Benz says. You run a you should say but you you choose them for the colour. Then accidentally became that guy in your gym who doesn't run but somehow wins. High rocks. Your long run is 4.5 kilometres and it ends with sleds, right?
If well if you go down that route mate, you'll see yourself in these. OK, I want to keep going on. These are good and Hawker. For those of you that are running in hawkers right now, your personality is 40% shoe cushion. You started running to manage stress. Now you're 2 weeks away from buying trail poles and a van. That's so good. Is there more? The yeah, yeah, we're. On please do. Yeah, we got to do on.
This is on you're not sure if you're a runner or an interior designer, but the shoes look aesthetic in your doorway. Bonus points if your jogs end at a cafe called Something and Sons Nike. A lot of Nike runners out there. Nike runners. You say it's just the most comfortable, but let's be real, you saw Kipchoge wear them blacked out at checkout. You don't run races, you run ads for Nike. That is, that is true. That is my brother. You don't.
No, he does run races, but he also runs out for Nike. That's, that's that new Romero there. Yeah. Yeah, it's a good looking shoe. Quick, I should do Adidas because I run in these Boston twelves and that's what the picture of the shoe is. Having a trial of these two, so Adidas. In the club you're all about performance and proving it. You wear Boston twelves to park, run and call it race pace practise. You've definitely DM someone about their cadence. On the elite side, that's good.
Gee, we might do. But Mizuno, I don't even know. It's a sharp heel. There's no New Balance in there. New Balance didn't get a shout. Come on, New Balance. You got to lift your game. It's a good one. What was I? I had something. You. We just mentioned it there and it's disappeared from my brain. About shoes. It was going to annoy me now About shoes. Nah, it's gone away. I had something to talk to you
about. This one runners runners world mag I saw this on insta put a post up saying sign they didn't. I don't think they showed you the article. They just said scientists prove shoe rotation lowers injury risk. That's interesting. Well makes sense. Give the rubber time to rest and change it up a bit. Sure. Is your collection holding you back? I mean, their job is to sell shoes. That's a good point. That's a good point.
I was think it. It's a little bit like, of course, I'm going to keep telling you that if I want to. Sell your shoes. I'm trying to incentivise your body of shoes. We've got some listeners jumping in and we again, if anybody's out there and you've got questions, throw them in. Now that we don't have any races that we're preparing for, we can always got time to to jump into your questions. Bailey Hibbett has hit us up.
Say hey boys, loving the pod. You know running is at its peak when the bots of infiltrated Strava giving you kudos. So this is an interesting one. Sexy. Sophie is is the. User. It looks like when you click into that wrong website. Now we've all been, we've all been gotten the random friend request or the notification on a social media platform and you know, you've opened it up and you've gone. This is clearly a bot. This is clearly a fake account someone's using to scam my information.
Well this is 0 followers, 0 following. So you read that? So yeah, so Bailey, who has been followed by a profile called Sexy Sophia. And then it says in confidence, I want to share with men a site where many women are looking for sex and relationships. And then a link. This is this is who Bailey now has following him. And as he points out, you know, you know, runnings at a peak when the scammers have said, oh, we should go to Strava to start. Wonder if any of my followers
have have? Geez, while Liam guy's looking down, he's saying and Josh McNabb wrote in. Love the pod guys always my go to on long runs. I feel your pain Liam. That Strava story you told about getting robbed? He's been robbed by he was robbed by listening to the podcast. Oh no, on the exact topic, I was hunting AKOM on Strava that I'd been eyeing off for a while now. My run got back thinking he's got the crown, uploaded it and it was corrupted. You put the jinx on him. Oh, stitch up.
That's, that's unlucky. I'm just saying. What else? More about Liam while you're finding out more about Liam here. JDH Rodian Hi. Jan's been listening to the episode 45 with Liam. Struggles to run early in the morning after your radio. New role in the right morning radio. I have the same issue. It's always been an early runner, but moved to Cairns a year ago. My job has me working until midnight or later. I've had to become a late
morning runner. Oh, Jesus. In Cairns that's not going to be good. Yeah. Challenges even. Even when I've got the time and get to bed early, I find I can't bring myself to run anymore early. Today's run. Then he went out and he did a nine K easy pace run with A1K effort to get a new Strava crown. A lot of Strava. Not a Strava HUD us out there? PS Love the pod. I'm just, I'm just, I don't think I've got any bots following me on. Yeah, I don't think I've got.
Ryan Deegan Oh mate, everyone's loving got given you plenty with what? Oh, just just just feedback, just. Supporting me because I'm I get injured. This is for Liam and his Nike Vapour flies now. I was at my daughter's regional athletics carnival the other day and as parents, we won't. We won't. We want to think my kids better. Yes, all that. But there was a dad there and he was wearing vapour flies, just wearing them like joggers. And every time I saw him I thought he wanted to race.
All I could think about is the day. All I could think about during the day was Liam thinks he's not worthy of wearing his and he's a dad wearing them around an athletics carnival like joggers. Yeah, see, I don't. I never want to become that guy. Ollie Harvey hit us up, Ollie says. I got the sockney the he Ollie hit us up before the marathon and he was running in the sockney Endorphins but but he messaged us just the other week
saying gents. Just went for my first run since GC Mara and I'm being dead serious when I say 10 kilometres felt harder than the marathon a week ago. In fairness I've been drinking wine in Victoria all week but did generally want to know if there's anything to the post Mara running it being hard? Thought it might be a good question for anybody in the same boat. We've kind of hit on this a little bit, I think. Yeah, I mean, it gets hard. Essentially, yes.
What? So I was out running up at the Spit Trails this morning doing some 2 minute efforts with a, with a one minute float and with the Gold Coast Runco group. And it's interesting because there's a lot of them who've come back from the marathon. Some are tired, some haven't got over it, some might have, you know, went a bit early. The ones who rested had who didn't overcook themselves at the marathon, had a good build and then have rested properly
and come back. They found when they first come back, there was a little bit of and my brother was one of these two. They've come back. They found like it was a little bit hard, a little bit hard. But then they've gone through that super compensation because they've given themselves enough rest and they're on a new level.
And when I talk about a new level, like when like that's what periodize, you know, we talked a lot in the early episodes about periodizing your training and you're like going from, you know, strength to strength to strength. And that's when you get it right. That's that's what happens. That's how your body work. You do there's. Nothing. You rest about any of this, isn't it you?
Can still feel shit while it's starting to like you know you're recovering, you're recovering and recovering, but when it happens, the magic happens. Can I give a shout out to this? Guy's doing it in his own way. Local Gold Coast fella Koopi Koopi tala. Have you come across Koopi? I met bit of background when Ned Brockman went on his milk run when he first launched his milk and he started driving the van with and doing runs in sort of cap cities.
He came through Newcastle and up to all the way up to the Goldie. I went up and and did Ned's run out of Burley and just running along. I met started running with this fellow called Koopi having a chat and at the time, at the time I think he had he was on a streak of about he'd almost run a year consecutively. He'd he'd. Just every day. He'd run, I think he was nearing one year running every day. He'd gotten into running because he was a bit flat, the mental health stuff that a lot of
people have got into it for. So he was, he was approaching a year of consecutive running. Currently he is at 904 days running every day. The last 428 days have been 10K plus and as of yesterday and our day of recording, he just finished 42 marathons back to back with. All back to back. 42 marathons back to back just. Going out every day. Every day did a marathon every day for the last 42 days. What's he doing for a job? So I think he's a, I think he's a, he's still, he works for,
he's working, he's back. Because when I first met him, he and his family were about to embark on a, a kind of a travel around Australia thing. They'd rented out the house and they were just packing up the car and travelling and he they were about to have another baby. And so that's why they've come back to the Gold Coast. Apologies, I don't actually know what he does for a job, but he is still working. He's doing it. So he's getting he's getting
out. He's been doing his marathons mostly at night after he gets home. Wow, that's that's dedication. But yeah, shout out to he's a he's a ripping fella. He's always got a big smile on his face and he just completed this awesome challenge. So yeah, big shout out to Cooper. 42 marathons back to back. Nice work.
Now before we go again, we just want to remind everybody, I don't if you've for whatever reason, if you've managed to get here without hearing the start of the podcast, Sydney Major marathon, the TMS Sydney marathon, we are going down to
Sydney for the marathon. We are going to be there on the Friday before the race thanks to AG1-GO and follow the Instagram account, drink AG 1 AU. Make sure it's the Australian one, the AU account, and they will be releasing information on how you can get yourself involved with their shakeout run, which is happening on the Friday down at Bondi.
And then the live recording of In the Beginning podcast, where you and I, Courtney will be at Bondi Iceberg's dining room talking to one of AG One's nutritionists about the product, but also with the Australian marathon record holder Andy Buchanan. Yeah, I'm looking forward to hearing from the dietitian nutritionists around. Yeah, yeah, around the product, the product understand a little bit more about it I. Think just to talk about AG one for a moment. I use it now.
I really, I have, you know, made it. It's just part of my morning routine now and I really like it. But I remember when like Rich Roll and Joe Rogan were advertising it.
And I remember this is before I started using her and I because podcasting was such a a new frontier then and the brands that seemed to embrace advertising on podcasts early were kind of not Renegades, but sort of pioneers in a sense that kind of went they they seem to be searching for their niche audience to find it's a. Kiwi company though, right it.
Is yeah, it's a New Zealand company so yeah, it's a fascinating business and and I think when you see athletes like Andy and Mick Fanning's involved now as well, you know, clearly it's a product that that they get behind and and it must be working so yeah well, we're. Looking forward to that one, yeah. It's gonna be fun. We're gonna be down there. Subscribe, like, comment, share
it with your friends. We want to continue embracing the running boom and maybe we'll start bringing a bit of diversity of our own to our our reals. Courtney, our Columbia, the outdoor mom. We'll see you next week. See you next week.