Cheeky Run Club

Design your life: creating routines

• Phoebe Pincus and Anna Coldham • Season 5 • Episode 2

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Hi chums! 

In this ep we discuss how we can set up routines and processes to help us achieve our goals for 2025. We also have some banked-up running recommendations (and anti-recs) for you guys, so stick around until the end of the episode.

We also enthusiastically invite you to celebrate Cheeky Run Club's first birthday with us!! We’re celebrating this milestone with a 5km run into coffee/chats/breakfast/cake - it'll be in Melbourne on Saturday the 8th of February. 

All running abilities welcome; we can’t wait to see you there 🤗

LINKS:

Follow us wherever you get your podcasts + Instagram, Tiktok, Phoebe's Strava + Anna's Strava, and join our Strava community 🩵

Music produced by Hugh Raper. Logo design by Michael Cotellessa. Podcast edited by Kiara Martin.

Anna:

Cheeky Run Club recognises that every day we live, work and run on Aboriginal land. Welcome to Cheeky Run Club, the social running podcast and community for your everyday amateur runner. Hello, Phoebe.

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Hello Anna.

Anna:

And hello, listeners.

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Last week we discussed our intentions and goals for 2025, and this week we are talking about how we can set up the routines and processes to help us achieve them. We'll then finish up with some of our favourite recent running recs, and possibly some anti recs as well, because we haven't done that in a while and we have some banked up. Before we get into our, Notable runs of the week. We want to speak to you about our first birthday party, which is coming up. It's on Saturday the 8th of February. And it will be held at, Green Arm, which is our favourite salad bar. And it's in Cremon, Melbourne.

Anna:

It will be a run in the morning followed by breakfast, coffee and chatting to the Cheeky crew after.

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So come along, it'll be a 5k jog, any pace, any pace group. Bring some friends, come by yourself, doesn't matter, you'll be guaranteed to meet some other really lovely people. And we hope to see some of you there. There'll be a link in our show notes. And we'll put it on our socials as well. Chomp in that to register, you'll get the comms about the event itself. And it'll tell you everything you need to know. So Can you tell me about your best run in the last week?

Anna:

best running adjacent activity was swimming on Wednesday morning. A few of us, it kind of started when a lot of people were injured. We would meet on a Wednesday morning to go swimming a couple of years ago. Anyway, we've kind of gone through ebbs and flows of Turning up and then going on a hiatus for six months or so.

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Some some long ebbs.

Anna:

Yes, some long, the ebbs longer than the flows.

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the flows have been great.

Anna:

The flows are so high. They're so flowy.

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Yeah. Yeah.

Anna:

And on Wednesday, we even had a couple of people who never turn up. Our friends Molly and Curly, who are renowned. They swam?

ZOOM0025_Tr3:

Is this in preparation for the triathlon?

Anna:

Yeah, in November. Yep. So they're renowned for running all day, every day, pretty much. and they both arrived. Even though with swimming you're not super, like at the ends of the pool, it's not as though you chat. There's a nice feeling to know that you've got people kind of like in the pool doing the same thing. and I was swimming in the lane with our friends Mel and Izzy.

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fast lane.

Anna:

The, just one of the lanes, one of the random lanes. and I think because I haven't really been running that much with people, we kind of, At each of the ends, sometimes we'd be chatting, then we'd realize that we hadn't really swum for a few minutes and then go again, or like, you get a bit giggly, and it was just, it was so nice.

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It was more like a

Anna:

more like

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do a session?

Anna:

did we do a se yes, actually, we did do a session. we did, this is turning into a swimming podcast. We did, what Mel and I thought, so Izzy, you made the session, and it was eight by, like, 50 meter,

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hard

Anna:

And then you rest, then 50 meter easy. And then, so we did the eight fifties of that. And then we were going to cool down and then Izzy said, we've got another. We're only halfway through. So she

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Another 8.

Anna:

8, as in like 8 100s and Mel and I only understood it as like 4 100s.

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a

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long,

Anna:

Gosh, she runs a tight ship. Um, so she was really cracking the whip on Wednesday morning, but it was good. It was fun.

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little workout.

Anna:

little workout. Yes, what about you?

ZOOM0025_Tr3:

mine was my Tuesday morning workout. Right. Yeah. So back at the track and for the last two weeks I've been back doing sessions after a kind of extended break over Christmas. Yeah. And. I had a session that I've had a few times before which is 20 by 300 meters with a 60 second standing recovery.

Anna:

I'm trying to do the maths.

ZOOM0025_Tr3:

6K, yeah, yeah, which is kind of, it's a normal

Anna:

good. Normal amount for a Tuesday morning. But considering you're running 300s, you'd be running quite fast.

ZOOM0025_Tr3:

you're meant, yeah, you're meant to try and run quite fast. And I really like the session because you, you do work really hard, by the end of it. The first bit feels pretty good because 60 seconds is quite a good recovery. But the last bit, you're really pushing yourself. And I haven't felt motivated enough.

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to like

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really push in a session for months. I've been doing them very half heartedly in a good way. Like just going to kind of 80%. Whereas I don't know. I just felt like

Anna:

Full gas.

ZOOM0025_Tr3:

Yeah, yeah, And, and I was running them with, well, some friends who just were so far ahead, but then Sean stuck with me and he just like. I don't know, he was probably going a few seconds faster than I thought I was capable of, but it was easier to stick with him Than to drop back. Yeah, and so I don't know, by the end I was like, you know when you finish your last rep and you almost want to lie

Anna:

Yeah, That's so cool.

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but it was fun and it made me feel like, getting out of my running rug,

Anna:

Yeah.

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Enjoying the grind and pushing myself and everything.

Anna:

Yeah. You're climbing out.

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What about your worst run or running related experience.

Anna:

mine was a run on Tuesday morning,

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Oh no.

Anna:

had this. As you might remember, I, last week I said that I'm not really running that much. I'm kind of only running every second day for 30 minutes or so. And on Tuesday I thought it would be great to maybe meet you guys at the track towards the end of your session. And then I could do a few laps and then do the cool down with you. I woke up though and. I don't know if my alarm went off. Oh, actually, so that's a lie. I do know. I was counting on my partner Dave's alarm to go off, but I didn't hear it or he must've turned it off. So I woke up late, and then I was just in a mad rush. And then by the time I got there.

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everyone,

Anna:

pretty much everyone had already left.

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left. And then

Anna:

We had to be back At the cafe at a certain time. And I think I ended up running for 20 minutes and the whole time solo. And I

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thought you're kidding.

Anna:

I have three runs a week and I have just

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oh, I, sorry.

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all

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that.

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ideas. Oh

ZOOM0025_Tr3:

Well that's so funny'cause I actually remember now you message,'cause I messaged you being like, I think I was there a little bit early, and you're like, oh, let me know.

Anna:

when to get

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I'm just doing laps of the block or

Anna:

Yeah,

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I was like, Oh God, what happened there?

Anna:

I know.

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Poor Anna.

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Poor Anna.

Anna:

thought, oh I may as well just not go. But then I was like, I don't want to, it was going to be the 32 degrees or something. Yes,

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it was really hot. And you learnt your

Anna:

My worst run from the previous week was when I, post work. So I thought I would just try to kind of cram it in and to no avail. I mean, I did, but yeah, it wasn't great. It's so sad. Anyway, so I was thinking maybe that means I could go for a little bit more tomorrow.

ZOOM0025_Tr3:

tomorrow? Oh! 40 minutes? Yeah, does that work? I

Anna:

I don't think it works like that.

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that. Thank them

Anna:

what about you? What's your best run?

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My worst Best, sorry.

Anna:

worst. Yeah, worst. I know you're worst, your best is my worst.

ZOOM0025_Tr3:

My worst is a gym session on I forget, it was on the weekend, out of really random time, middle of the day. And I was like, I'll just duck off

Anna:

off yeah.

ZOOM0025_Tr3:

and this is day two of the program that I wrote myself. And in day two, I've got some plyometrics. Which, for those who, the uninitiated, which is me, until very recently, just, it kind of looks like jumping. Yeah. Jumping around, and apparently they're good for your speed. Um, and And

Anna:

also for your bones.

ZOOM0025_Tr3:

bones. Bones. But I reckon I've got good bones. I'm not worried about my bones. My bones

Anna:

My bones are tip top.

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I think are

Anna:

I remember we have had this conversation

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conversation before. Yeah, I have a hunch that I've got good bones. I've never had a

Anna:

It's like, like people speak about houses in that

ZOOM0025_Tr3:

Yeah, they've got good bones.

Anna:

bones. Yeah. Phoebe. Good bones.

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my, my, um, tendons, however, tendons are not so good. But, um, supposedly they're good for your speed because it's a little, it's a bit more explosive And because I wrote the program myself, I was kind of alternating between those and then doing some, in this day it was hamstring curls and hip thrusts. And I found them really, I found them really hard, especially the hamstring curls. And I noticed the next day, my hamstring was a bit sore, particularly my right hamstring. And then when I was showing the program to one of my brothers and asking for feedback, he was like, Just do all the plyometrics first. don't intertwine them with the rest of your, cause you want you to be, you want your body to be feeling really fresh. And I think I kind of mess that up. And now I'm throughout the week, I've just been noticing a niggly hamstring. And so, yeah, I mean, I feel a bit.

Anna:

I, It's

ZOOM0025_Tr3:

just hard because like I like writing my own program because it forces me to learn it but then you're going to make probably some silly

Anna:

Some, like that,

ZOOM0025_Tr3:

people who know about the gym would immediately be able to look at and be like, oh, I would just rearrange these things. but yeah, hopefully I haven't accidentally given myself a hamstring injury.

Anna:

No, well you can sit with me.

ZOOM0025_Tr3:

I also did do some chin up hanging. Yeah. I conquered my fears and I hung there for a bit and it was so hard.

Anna:

It actually, it's so hard.

ZOOM0025_Tr3:

embarrassingly hard to just hang there. My hands were so sore. I know. I actually couldn't anymore.

Anna:

Yeah, maybe I should start hanging from the bar.

ZOOM0025_Tr3:

hanging from the bars. Yeah. normalize hanging from bars.

Anna:

hanging from the bar. I actually have a confession that I I haven't told anyone, but I,

ZOOM0025_Tr3:

Wow. Okay.

Anna:

so I, do you ever sometime, I feel like sometimes I do things and then I think, how am I

ZOOM0025_Tr3:

So, I

Anna:

took, Ted for a walk yesterday on the way to see my parents. So I parked near their place and was going to the dog park nearby and I have recently sold my car and now Dave and I share a car. And I used to have a car that you have to stick the key into to turn it on. Whereas he just has a button, a start stop button must be nice. Anyway, took him for a walk. It was gone for sort of.

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sort

Anna:

Half an hour, 40 minutes, came back to the car and then I realized that I could hear something and I'd left the car

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running. No. Engine running.

Anna:

whole time I wasn't there

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Unlocked. Engine running. Yep.

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That could

Anna:

could

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been a disaster if he told that. No.

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No. Hahaha.

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week's part,

Anna:

If he listens then, sorry

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to get it off your chest, Nethan. This is the forum. I've

Anna:

been thinking about it and I'm like, I just

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needed to tell you. Um. That is so funny.

Anna:

And I drove off giggling.

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kind of joking and I was kind of half

Anna:

driving and I was kind of half shaking my head, half laughing,

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fun. Whenever we go for a run, as you know, I leave my key on my wheel,

Anna:

Yeah, a

ZOOM0025_Tr3:

a random, yeah, construction worker pulled me aside, after the run, and said, I saw you, I saw what you did, don't do that,

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Don't do that.

Anna:

That's

ZOOM0025_Tr3:

that's very silly, if like, if someone bad saw you doing that, they're gonna

Anna:

that, they're going to sue. Yeah,

ZOOM0025_Tr3:

yeah, he said that, he was actually, he was very stern with me, but in a nice way, in like a

Anna:

in a nice way.

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and, Um, I've only done it once.

Anna:

I've

ZOOM0025_Tr3:

It's just a habit. It's just a habit.

Anna:

if anyone sees a red Holden Barina around.

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steal it. I don't care.

Anna:

can see Stuart.

ZOOM0025_Tr3:

So today we're talking about how to very intentionally design a routine and hopefully stick to it. So we've done some, I'd say very scientific research, um, and we've come up with a bit of a framework here that we'll work through today. So, if you have any goals or intentions for this year,, then feel free to kind of work through it with us as we go because we're going to use the goals and intentions that we set last episode, and work backwards from there.

Anna:

So, should we go through what a routine is first because even though I know that a routine is just something that you do.

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Yeah.

Anna:

They can help us stay organized, manage time and reduce stress. And I was actually speaking about it with my mum last night. and she gave the insight, which I hadn't really thought about, but having a routine gives space in your brain and also in your life, to think about other things because You don't have to make decisions when you're completing your routine because you already know what you do. so also it, one means that you're more efficient with time, but it also means that you're freeing up that part of your brain where you know you can like be creative or like critical think because you already know what you're doing.

ZOOM0025_Tr3:

That's like the Steve Jobs, the same thing, every single day. To reduce Decision fatigue. It's just like one less decision that

Anna:

he just wears the same thing.

ZOOM0025_Tr3:

Yeah. Yeah, I think part of the thing, because like we all have routines, whether you are like aware of it or not, or whether you intentionally have that routine or not, routines can really reduce the load of remembering to work towards your goal. Like we say, goals, you set goals, you forget them. They stop meaning anything, you give up. Whereas routines are really, routines are kind of how you embed the processes of working towards that goal in your life. we all have a bedtime routine. Even if you don't, it's just what you do before bed. Yeah, yeah. Really. Especially if it tends to be the same most nights, which I'm sure for a lot of people it is. So this is a process of kind of like being intentional about what are those routines, which is how we're spending a lot of our time.

Anna:

I also, it's kind of funny what you realize that your whole life is a little bit of a, a lot of your life, especially if you're, you know, us, a lot of the time we get up, exercise in the morning,

ZOOM0025_Tr3:

Yes. Pre run, what do you do? Yeah. what, do you think you have any routines that you're not really aware of? That you're like, oh, I always do this.

Anna:

Well, I, yeah, I was even, like, I have a shower every single night before I go to bed. Cause I feel like that's actually part of my bedtime routine. But it's only really been, thinking of this, I'm like, oh, I do that. Maybe that's like a thing where my body feels like I'm winding down. Don't know, get into bed and go off

ZOOM0025_Tr3:

It's good. It's like little cues that help prepare your body for

Anna:

body. For what, yeah. I actually, this is, sorry, I asked. Dave, if he, thought of any routines that I do

ZOOM0025_Tr3:

Yeah, yeah. that

Anna:

I wasn't really aware of. And he said, you've been getting into the routine of each night you roll over onto my side of the bed. So then I wake up and I have no space. I don't,

ZOOM0025_Tr3:

think that they're routines.

Anna:

think that they're routines. They're

ZOOM0025_Tr3:

well we, we're thinking about, yes, we're thinking about this framework of like designing a routine. And I think, I guess the first step is to, to figure out the goals. Which we sort of did last week. But kind of articulate what is it that you are trying to achieve through these routines. Like start with that why. So for you,

Anna:

I spoke about how my goal for this year is to get my body to a healthy level.

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state.

Anna:

where I'm kind of functioning as I should in terms of getting my menstrual cycle. I'm having that little bit more balance, but in order to get there, you obviously need to kind of work backwards and create routines

ZOOM0025_Tr3:

Yeah.

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to

Anna:

assist. You can't like, it's all well and good just saying that, but how do you

ZOOM0025_Tr3:

act? Yes. And what's like one layer deeper than that, what do you think are the key, Inputs that would allow that state of being healthy?

Anna:

Yeah. So one is doing a little bit less. Yeah.

ZOOM0025_Tr3:

Yeah. Um,

Anna:

but I've spoken to you about, it's having a little bit more time to actually. Yeah. Relax. another one is not exercising in the way that I have always known as much. Um, and it's looking to like other, other avenues of moving my body to sort of fill that void in a sense, but not just be like exhausting myself all the time. And also, I guess the other one is to. eat more frequently and be more inclined to eat more carbs rather than sway to the protein side, I guess. so yeah, they're the ways in which I'm going to try and do

ZOOM0025_Tr3:

separate categories. Yeah. Okay, yep, that's

Anna:

Do you want to go over your goal?

ZOOM0025_Tr3:

Yeah, I mean, mine is I guess broadly to do with having energy to feel really good both of my running

Anna:

in my running. They're really small. They're really small. And you

ZOOM0025_Tr3:

i actually think we're gonna have and you know what i reckon for a lot of our listeners

Anna:

It's our

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going to

Anna:

girl,

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be

Anna:

it?

ZOOM0025_Tr3:

yeah i want to Um, I want to have energy to like feel really good in my running, but also at work and in my social life and everything as well. And for me, I guess that means, trying not to get sick and not getting injured. And more specifically what sits underneath that is sleep, downtime and kind of forced relaxation, like you said, time aware, just recovering and not doing much. And then. In terms of avoiding injury, getting stronger, and then my fueling as well. really making sure I'm getting enough carbs, protein, iron, like all the different things that I need. Yeah. Yeah. To not get injured and to feel energized as well

Anna:

So I guess, yeah, in that sense, that's the way we design,

ZOOM0025_Tr3:

yeah. The process, but designing processes to help us achieve those things. Yeah. So let's design some processes. Step number two.

Anna:

Let's do it. Yeah.

ZOOM0025_Tr3:

Why don't we start with down time and forced relaxation. What does that look like for you in a week? What would like an ideal state look like?

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I

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remember we spoke about, we actually spoke about this at the start

Anna:

of the week after the weekend because we thought it would, we'd maybe be have a bit more relaxing weekend than we actually did. And I think

ZOOM0025_Tr3:

In

Anna:

same way that you schedule a catch up with a friend or an activity that you do, that might even be doing household chores like going shopping or. doing the washing or whatever, you actually schedule in a couple of hours to not do anything. So it's, for me, that would look like literally sitting on the couch reading a book or watching a movie for a couple of hours and just that forced relaxation. I think it's also important in that aspect for me not to be on my phone at the same time because I don't think sitting down Not doing anything but being on my phone. I don't, I feel like I don't relax. That kind of, I just like, kind of keep going. The mental side of things, yeah.

ZOOM0025_Tr3:

switching off. I feel like it's easy to feel like scrolling Switching

Anna:

But it's really,

ZOOM0025_Tr3:

not, but it's not. actually letting your brain just pause. Yeah. And

Anna:

yeah. so yeah, my takeaway for, yeah, this long day is to actually

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schedule in Schedule

Anna:

in a couple of hours. I'm gonna aim for two hours.

ZOOM0025_Tr3:

Yeah. Just on a weekend.

Anna:

Yeah, I think so. I think that's just the easiest time. I feel like weekdays are just too hard What about you? You know what's interesting?

ZOOM0025_Tr3:

My a ring. always says that I, uh, my daytime recovery is really poor. And I agree. I, I loved your thing for the weekend. I really want to think about how I can schedule in that forced, downtime as well. But I also think,

Anna:

I

ZOOM0025_Tr3:

I do wonder during the, during the work week how I can, like, how do people get recovery time in like, I actually don't really know what that looks like. Um, so if you have thoughts listeners let us know. But yeah, I really like the idea of scheduling things in I think it would help me if it was like get out of the house and go sit in the park or I really want to do more like cold plunge sauna things like

Anna:

I mean, it could even be going to a yin yoga

ZOOM0025_Tr3:

yes, so we're saying like once a week on the weekend, just really intentionally carve out some rest and relaxation time.

Anna:

What's another process that you're going to do to try to

ZOOM0025_Tr3:

try to implement? Well, so the sleep more is a big one. And I said last week that my goal is seven hours a night. That's the average that I want to aim for. I think two things I could do to help this. One is no phone in bedroom. I've wanted to do this my whole

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Yeah,

ZOOM0025_Tr3:

adult life and I've never managed to go the extra step of ordering the alarm clock so that I can set an alarm and not have my phone in my room but that's what I'm gonna do I'm going to order an alarm clock of some sort. And then the other one is, Um, and I think I'll sleep in until six, or like not get up until six, I often end up waking up quite away before that I just wake up. And what I mean, that really stops me from getting a full night's sleep. And if I assume that I wake up at five and I need to get seven hours sleep, that means I need to be asleep at 10pm. So, I'm going to set a new

Anna:

goal,

ZOOM0025_Tr3:

Um, and this, I know this won't happen every night but hopefully I can make up for it on the weekend, of try and get in bed at 9. 30, so have an alarm that goes off at 9pm, so no matter what I'm doing, whether I'm working on, whether I'm working or doing cheeky stuff start switching off, and just have that cue of like, start your, start figuring out how to wind down and get into bed at 9. 30, because I also think if I wait till 10 to stop working.

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to

Anna:

by the time you actually stop, then get organized for the morning, do other stuff, then it's 11 o'clock. I really like that.

ZOOM0025_Tr3:

that. what is another one of your

Anna:

well, mine is exercise. I feel as if this is kind of, it's like a forced routine, but also, good in a sense because it is actually slowing me down, but that's just running every second day for 30 minutes. And then on the other day is not doing anything. That is super physical in a sense.

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and

ZOOM0025_Tr3:

what, what do you do on those second,

Anna:

On the other days, well, so I, I asked if I could just like start swimming here some more. and the endocrinologist that I saw was like, no, that's not the point. which makes

ZOOM0025_Tr3:

sense

Anna:

because it's not, I just thought that maybe because it's not actually impactful.

ZOOM0025_Tr3:

It's still so cardiovascularly hard. Yeah.

Anna:

So she was like, you can swim once a week if you want, but not every day. So then just say that leaves.

ZOOM0025_Tr3:

two to three days.

Anna:

I've just been walking Ted and

ZOOM0025_Tr3:

Is that like, do you,

Anna:

it's nice. I don't, as good going to work on those days. Cause I think we've spoken about before, but. I feel like I really rely on exercise to actually energize me. So I always just feel a bit sort of flat or a bit snoozy. Yeah. Yeah.

ZOOM0025_Tr3:

you try like cold showers or like meditation?

Anna:

I actually want to, I want to look at cold showers and stuff. I'm not sure if that is in the same vein of, because it kind of is shocking your body. I don't know if that would be a good thing in my case. Do you know what I mean? I actually, I haven't done any research on

ZOOM0025_Tr3:

reckon it would be okay. Yeah. I think it would be

Anna:

I'm gonna look it up.'cause I feel like that would be amazing.'cause I know that it's so invigorating. Yeah. but yeah, I'm gonna look that up. So, yeah. Mine is literally just to be diligent in sticking to, they're running three to four times a

ZOOM0025_Tr3:

The routine is, yep, only every second day running. And then I guess your challenge is figure out what you do on the days when you're not running so that you still can feel energized

Anna:

energised. Yeah, so this

ZOOM0025_Tr3:

isn't exercise.

Anna:

so this week I've been to Pilates twice. Which, and we're going again today. And I, I really love it's interesting when you stop running, you become really stiff. I think because I'm so used to moving my body a lot and now that I'm not, everything is just. Yeah, that's interesting.

ZOOM0025_Tr3:

So during mobility, I guess that you do with Pilates and especially reformer, I feel like has a bit of mobility that just like keeps it all

Anna:

In check.

ZOOM0025_Tr3:

blood flowing. And yeah. Yeah.

Anna:

What's another process that you're going to do to avoid injury?

ZOOM0025_Tr3:

Get stronger. I want to do at a minimum, I go to the gym once a week. I actually want to aim for twice. I'm only there for 20 minutes, like I'd go really briefly. It's not hard. But I just know that if I set the goal of twice, I don't, I actually don't think that's realistic. Like I think there'll be weeks that I miss it. Whereas I think I should always be able to get there once a week, unless I'm really sick or.

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Some,

ZOOM0025_Tr3:

Or if I'm on holidays, maybe I'll have a

Anna:

week or

ZOOM0025_Tr3:

But whenever I'm in Melbourne, gym once a week and, try and do a chin up.

Anna:

Trying to do a chin up!

ZOOM0025_Tr3:

I think that's a good, Sign that I'm going regularly. Yeah, definitely. Even though chin ups is so far from what I'm trying to do in there. Yeah,

Anna:

Yeah. But yeah, obviously it's a token that you are actually going and working on Yeah. What you've been saying that you wanna do.

ZOOM0025_Tr3:

Exactly, and I have got a chin up program now from ChatGBT. have I told you that? It is the most ambitious program. I asked ChatGBT to write me a program for how to do a chin up. like I said, make it very basic Because I'm far from it and I'm only going to do it once. a week in the gym. it, reckons in three weeks I'll be doing one. Week number one, it says hang. Hang from a bar for as long as you can, which I tried last week and I can't even hang for 10 seconds. Week number 2 it says do some rows,

IMG_4014:

Oh, yeah,

ZOOM0025_Tr3:

and then says week number 3 give it a go.

Anna:

Week number three, you're all

ZOOM0025_Tr3:

you can't, repeat week number 1 and 2 again and again. So, we'll see. But yeah, once a gym once a week minimum. And then, yeah, the second one can maybe be a gym session or maybe also Pilates because bloody loving Pilates at the moment as well.

Anna:

good, so good, It's so good! So step three.

ZOOM0025_Tr3:

Oh wait, do you have another, we've got the food one still.

Anna:

Oh, true. Most importantly,

IMG_4014:

Yeah.

Anna:

eat a freaking lot of carbs. yeah, I guess this is relevant for both of us. Eat lots of carbs and proteins to one, not get sick or injured. but then also to help your body recover, and give it the energy that it needs

ZOOM0025_Tr3:

okay, so for This one, because this is one that,

Anna:

we

ZOOM0025_Tr3:

spoke so much last year about this being a focus, and I think we both really tried for it to be a focus. Yeah. what has stopped you from being able to execute this almost what's the barrier?

Anna:

Being completely honest, I think I was too focused on, which is kind of ironic because I gave you so much right try for not doing this, but I think I was way too focused on protein and neglected how important. carbs and it was kind of highlighted when we spoke to Jess Rothwell last year I can't remember if she said this on mic or off mic, but she said that in amateur athletes. She sees way more people that aren't getting enough carbs than

ZOOM0025_Tr3:

She said on, she got it on the record. One of the most impactful things

Anna:

Yeah. And since going to the doctor recently, I don't think I appreciated, although I always ate carbs with every meal, after a run, if I wasn't having breakfast straight away, I would be making sure I had, as you know, like I would always be having a protein shake or anything, but a lot of the protein shakes. Now they actually are quite low there and there it's like a marketing like they're actually quite low in carbs so even though I was trying to do the right thing I think a lot of the time I probably just wasn't getting in the right macro

ZOOM0025_Tr3:

Yeah.

Anna:

So the snacks that I have are sort of carb heavy, which I think is also, it's probably easier a bit for me at the moment because I actually don't really have to focus on protein that much at all because I'm not actually. doing much exercise. so it's just making sure instead of my snacks or that they were kind of focused on the protein, I'm having more like carby stuff. So it's like an apple and a muesli bar kind of thing. and yum. And then breakfast I've added in, I have four Weet Bix now. I used to have three. Wow. And at lunch I'm like making sure I'm having two pieces of toast with my salad or whatever I'm having. I

ZOOM0025_Tr3:

kind of wonder if also carbs are harder for you as a celiac. Yeah. Like I, I just think carbs are so much easier. They're everywhere. When you're not celiac, like you have to really find your carbs. Yeah. And intentionally be prepared with them and

Anna:

Yeah, that's true. And I also think, I think if going through bread tasted nicer, I'd be more inclined to have it. Whereas I even look at Dave and he'll have bread every day. and I do now, but I'm more drawn to things like corn thins because I like the taste better than gluten free bread, but they're actually just not high in carbs. They're

ZOOM0025_Tr3:

not, are they

Anna:

Nah, nah, um, they're not really high in anything.

ZOOM0025_Tr3:

Oh. they're just, uh. They're Yeah, tasty.

Anna:

So yes, that is, that's what I'll be doing. Yeah. Yeah. what about you?

ZOOM0025_Tr3:

I think for me the barrier was, organization. Mm. Or

Anna:

Yeah.

ZOOM0025_Tr3:

Yeah. Yeah. Yeah. Yeah. And I think in previous years, I've really meal prepped as a habit. And I spent Sunday afternoon, I've spent a few hours making sure that I was organized for the week. And that would mean that I would make sure all my meals, ticked all the boxes, much more they've got protein, they've got carbs, they've got veggies and so on in them. And then this year. I don't know, I really lost my habit of meal prepping and I would do it every now and then but be pretty lazy with it and what it would mean is that I was often kind of scrambling for food and it would be really late by the time I'd start making it and it's just, you end up just eating what you've got in your cupboard or ordering, Uber

Anna:

Uber Eats,

ZOOM0025_Tr3:

and I really see the barrier for me as being like, well actually two things, I actually do want to go see. A dietitian and go over my diet again. Cause I do think I still really struggle with like iron and so on. And calcium, like there's heaps of things that I'm like, Oh, I do wonder if, cause I don't really have dairy and I don't have meat. Whether I, I'm getting enough of all those things. So I'd love to do like a bit of an audit. But also at the same time, I'm really leaning back into meal prep. And Sunday, cook pretty much dinners for the week, and have lunches for the week ready, and breakfast for the week even. Who knows?

Anna:

That's huge.

ZOOM0025_Tr3:

how we go. That's a lot of

Anna:

That's a lot of meals, but you got to aim high. I

ZOOM0025_Tr3:

I know, shoot for the, what did you say

Anna:

the moon, land on the stars,

ZOOM0025_Tr3:

for the moon, lighten all the stars. Just wrong. Yeah, yeah. Um, no. It's not. It's actually shoot for the moon, which this doesn't quite make sense, but the saying is shoot for the moon and even if you miss it, you'll land among the stars,

Anna:

is

ZOOM0025_Tr3:

which is not true, The stars are a lot further away. So you corrected it the right way.

IMG_4014:

Yeah, okay.

ZOOM0025_Tr3:

She with the stars, Land on the moon. Anyway.

Anna:

so

ZOOM0025_Tr3:

we've got our goals, we have our routines that we want to form. And now, step number three, is we need to create an incentive that will help us be more likely to do these. So this could be some form of accountability. It could be, a reward or punishment. Although I don't really think we should do punishment. No, I

Anna:

think it's like similar to training a dog. Always positive reinforcement. you? Never negative.

ZOOM0025_Tr3:

You're not meant to be negative. What

Anna:

I don't know. That's just, I like that

ZOOM0025_Tr3:

that idea. Yeah. Dave's like shaking his head.

Anna:

head. Yeah. Anyway, we digress. Let's get back on track. Um, so, speaking of a little reward. We love, I love little rewards. What, What are you going to put in place?

ZOOM0025_Tr3:

I don't know about rewards actually. I was thinking more about how to stay accountable. Because I feel like accountability for me is really big. Like this is, okay, perfect example. Having a training program, a big part of why that's so effective is because your coach knows that you've got it. And I know that he'll check to see what I've done or not. And that is psychologically, that is so powerful for me. At least I find that a very compelling reason to stick to doing something. And so I feel like I need to create some accountability. Um, you know what I've done before, which maybe we could experiment with is I've had accountability groups.

Anna:

So

ZOOM0025_Tr3:

it might be like a WhatsApp group, let's say, where we all have a goal, and then we need to like, whether it's each week, or each day, or each month, whatever it is, you have to send in your,

Anna:

You've

ZOOM0025_Tr3:

here's what I did, yeah, yeah.

IMG_4014:

yeah,

Anna:

prep. Meal prep

ZOOM0025_Tr3:

Meal prep, or

Anna:

dinners. And seven

ZOOM0025_Tr3:

Yeah. Me having a mental breakdown in the kitchen. I can't do it. Yeah. Um, or it could be like a screenshot of my sleep. Yeah. Total sleep each week. Or,

Anna:

I really like that because it's quite it's funny isn't it how you're way more inclined when you have to show someone else that you kind of want to prove or you want to do it rather than if it's just for yourself you can kind of it's a bit easier to I don't even know if it's like disappoint yourself but yeah be less accountable I mean I feel like we could definitely keep each other accountable on there a few hours of downtime here and there

ZOOM0025_Tr3:

there. Yes, that's a really good one, because we've got the same, almost like when we're talking about weekend plans. Yeah, exactly. Because we often have to kind of schedule in podcast work. Yeah, yeah. We can be like, okay, as well as asking when are we going to get these things done, we'll ask when are you going to have some downtime.

Anna:

I think we do that.

ZOOM0025_Tr3:

Okay, that's a good one.

Anna:

Lovely.

ZOOM0025_Tr3:

Have you got any rewards planned in here?

Anna:

It's not necessarily a reward, but, in a sense to try to keep me accountable and also not. get too sad is to make sure I am meeting people for coffee on the most days that even if I'm not running but making

ZOOM0025_Tr3:

I'm on my way

Anna:

to coffee and I guess in in a sense that's a reward because I still get to see people and it is also I mean for me I feel like I'm very lucky in the sense that Dave is

IMG_3191:

Very

Anna:

to help me, or like support me to do that. So he'll like take Ted if it means that like I can like go for coffee or something. You know,

ZOOM0025_Tr3:

know what I feel like if anyone was listening to this podcast who didn't run, They would think, I feel like people would think it was insane to go to a coffee with friends every morning

Anna:

before work. Yeah, that's so

ZOOM0025_Tr3:

true. Who do you think? We are so normalized

Anna:

that is actually so true. No one does that.

ZOOM0025_Tr3:

How good? though?

Anna:

How good? Honestly, I think we're living the

ZOOM0025_Tr3:

Yeah.

Anna:

but yeah, that's about all I have. I feel like that is something that I was very much focused on, the processes or what routines to come in place. I honestly haven't actually Put in much time to thinking of a rewards, but maybe that is actually just as important.

ZOOM0025_Tr3:

but maybe what we can do is, this might be a bad idea, but if we could almost do a monthly check in. In the podcast and be like, just a little one. Just be like, these are the four areas that we wanted to do. Are we still sticking with them? And then for listeners, if you've come up with any of your own little routines in this, episode, then it can be a bit of an accountability check in for

Anna:

for them. For, yeah, yeah, I like that.

ZOOM0025_Tr3:

be like, Oh, am I still sticking with this? How's this going? Yeah. Yeah.

Anna:

Us tapping you on the

ZOOM0025_Tr3:

Yeah, yeah,

Anna:

cool, alright, well, I really like doing

ZOOM0025_Tr3:

Yeah, that was, quite cathartic. in some ways.

Anna:

I agree. I hope you have all been able to think of a little routine, You want to be intentional about and start and then can also maybe write down a few of the processes as well. We'll check in to see how you're

ZOOM0025_Tr3:

We will, can't wait.

Anna:

Easy for me because I can just say show me your Aura data screen.

ZOOM0025_Tr3:

Yeah, that's true. You're gonna

Anna:

easy.

ZOOM0025_Tr3:

to figure out a way to hold you

Anna:

do like checking.

ZOOM0025_Tr3:

Yeah, you like to see.

Anna:

Alright, Pheebs, so we're going to do recs of the week this week, which we haven't done for a little while. the listeners are known to have a few different recommendations up their sleeves. And we are both believers. Big believers in sharing all knowledge. So this app, we thought we would give you our own little running rec or running adjacent rec of recent times. And going forward, if you do have any recommendations, please send them in. We love to read

ZOOM0025_Tr3:

We do.

Anna:

it might include running products, different running routes, new favorite foods or just. life in general. so do you want to tell me about your DBS?

ZOOM0025_Tr3:

DBS? Yes, I will. I was going to say, I was going to say first, last night I asked,

Anna:

asked, uh,

ZOOM0025_Tr3:

the Brainstress, two of our friends, Bleach and Eleanor, if they had any running wrecks and

Anna:

Oh my gosh.

ZOOM0025_Tr3:

They, I mean, there were some really good ones in there, but, they were

Anna:

were

IMG_4014:

talking

Anna:

sorry guys. There was some

IMG_3191:

some extremely

ZOOM0025_Tr3:

ones in there. Um, but, Leashes are pretty niche, like, actually our first one, sorry Leash. it was something about being intentional about your running routes. The way

Anna:

that you run around a track.

ZOOM0025_Tr3:

yeah. You run

Anna:

run in a different direction if you're going slow.

ZOOM0025_Tr3:

it was, she said, Possibly quite niche, but I'm loving being intentional about the space I'm running. And I was like, come on. And then she just said, for hard sessions, I try to go to the track or run the opposite way around the park.

Anna:

park. Mmm.

ZOOM0025_Tr3:

Which it is, I said, that is niche.

Anna:

I do kind of understand that though, you kind of associate one way with being easy and la dee da dee da, and then the other

ZOOM0025_Tr3:

like kind of queuing for your body.

Anna:

And I think as well, specific to her, she runs around the same park every single day. It is a lovely park, I have run with her there before. It is amazing, in London. but it is Yeah, wow, that she can just do that every day, and

ZOOM0025_Tr3:

Well now she's mixing it up. a bit because

Anna:

Yeah, but I feel like that would actually really help in that situation. Yeah,

ZOOM0025_Tr3:

And then her other one was, they were talking about how in Europe you have to carry toilet paper with you on your runs. Yes. Because there just aren't as many bathrooms. Mmm. And. Mmm. Um, Leisha was saying how, you need To make sure you then bring the toilet paper back out, like take it out with you and I don't know, we're both quite confused by that because

Anna:

so confused.

ZOOM0025_Tr3:

it did sound like she meant. Do your business, then at the end of the run, go back, grab your toilet paper and like, leave the park like, bring it with you so that you're not littering. But actually what she meant was, don't leave the unused toilet paper in your pocket and then put your shorts in the wash because the toilet paper gets through everything. Yeah. Not to be confused. Important clarification. I My recommendation is actually.

Anna:

I'm just still thinking of leash. Sorry, now I feel bad because I'm used to Rex. They're great Rex leash.

ZOOM0025_Tr3:

The Gray Rex Luge. And thank you always for sharing. Keep them coming. We love it.

Anna:

I'm enjoying seeing you flourish. Yeah.

ZOOM0025_Tr3:

So my recommendation is actually from a TikTok that my mum sent me, which

Anna:

that is

ZOOM0025_Tr3:

is huge. Actually, she's not on TikTok, so I don't know how she's come across them, but she's, she's good. She keeps up with the trends, mum, and it's called a dense bean salad and it's. There's a TikTok influencer, I guess, in America, who's come up with these, I think she's a dietitian, and she's come up with these as the ultimate meal prep, and they're essentially salads, and they're designed for meal prep because they're meant to be made up of mostly things that can kind of keep throughout the week, and Basically, she just loves beans, and she puts heaps of different beans in them. And so, I've now learnt a bit more about beans, and they're both very high carb and very high protein. And they are pretty good in, uh, maintaining their integrity throughout the week, in a way that, you couldn't really put,

Anna:

Or if you make a Greek salad or something, by day two it's

ZOOM0025_Tr3:

so soggy, I feel like with most salads I find it hard because I want to add something that's high protein, but that high protein thing I'll want to like heat up first or something, it's just like a bit more work, whereas beans are quite good. But yeah, if you're looking for some meal prep in spo, have a look at dense, be salads.

Anna:

I love that.

ZOOM0025_Tr3:

And what is your rec?

Anna:

My rec is to follow the Instagram account fed underscore collaborative. it's a health and wellness website. So it's evidence based research on female athlete health, health and performance and sports nutrition. It's by, her name is Mel Lodge and she's based in America, but I find it all the information itself

ZOOM0025_Tr3:

is.

Anna:

It's amazing and really highlights the importance of, recovery and also, like nutrition to get the most out of your

ZOOM0025_Tr3:

centric research.

Anna:

yeah, exactly. Like not necessarily, like a lot of it is sort of. Running related, but then a lot of it is actually just female, health in general. And I haven't found a site. I follow another one, Izzy Smith, who Dr Izzy Smith, who is also a great account. But a lot of the fed collaborative, it's more sort of like

ZOOM0025_Tr3:

researchy,

Anna:

Articles

ZOOM0025_Tr3:

about the articles

Anna:

and yeah, yeah, it's a bit more focused in a sense. And I really like it. It's all, the way it's written is very, Relatable and accessible I don't know a heap about this stuff, but it's kind of easy to understand and is super informative in a way, but doesn't cross the line of just being information overload.

ZOOM0025_Tr3:

Agreed, it nails that, it nails

Anna:

it nails the balance. Um,

ZOOM0025_Tr3:

learned a lot since we've started following

Anna:

Yeah, yeah. It's good. Isn't it? Yeah. Yeah. Um, so yeah, that is fed underscore collaborative.

ZOOM0025_Tr3:

Maybe we'll link it in the show

Anna:

Yeah. Good idea. Um, do you have any anti rex?

ZOOM0025_Tr3:

No. Oh, well, yeah. Hamstring curls.

IMG_4014:

I

ZOOM0025_Tr3:

you need to be a bit of a pro before you Go to

Anna:

they're quite

ZOOM0025_Tr3:

hamstring curls. Especially if there are exercise balls involved. I think online they make these look a lot more beginner than they actually are. And they're really challenging and I didn't do them with weights or anything just literally an exercise. So if you haven't done them before, you're like lying on your back and you've got your heel on an exercise ball and you're sort of rolling it in and out, but they put a huge amount of strain through your hamstring. Like it's

Anna:

really load them

ZOOM0025_Tr3:

Yeah. build up to them. Yeah. It's a bit of a warning.

Anna:

actually do have an anti rec

ZOOM0025_Tr3:

Oh,

Anna:

and this is, I've noticed because I'm a new Pilates gal, a lot of the time, you know, the classes are quiet. I've only been doing reformer, but the classes are quiet because the instructor is just churning through the whole time. But I often think it would be quite taxing and tiring to be an instructor and to be saying all these cues all the time. And I feel like they give a lot. My anti rec is to not speak to them after the class.

ZOOM0025_Tr3:

Yes, you are recommending that you do speak to them. Yeah,

Anna:

Yeah. I feel like some people seem to be good at saying thanks when they're leaving, but I feel like a lot of people just kind of leave and walk out. I don't think one, I think it's actually quite rude. Yeah. And I think it would be so great for them to, I don't know, you're sticking your neck out a little bit maybe now because. We've done Cheeky. I kind of know a bit more how that feels. It is so nice. It would be so nice for them to get some feedback, like positive or something that they could work on. Um, and also

ZOOM0025_Tr3:

critical

Anna:

or not, not necessarily, but just, I just feel like they would love any feedback and also just acknowledging that. They've just taken you through that class, have a good day, that kind of thing. I mean, even if you didn't like it, just say bye. Yeah. Yes.

ZOOM0025_Tr3:

Or risk, risk Anna's wrath.

Anna:

That is all we've got time for today. Thank you so much for listening. It is so nice to be back once again. I'm probably going to say

ZOOM0025_Tr3:

this It's still

Anna:

eight. Um, good luck with setting your routines, your intention. Please let us know

ZOOM0025_Tr3:

Send them through, we'd love to hear. Or if you have feedback for our routines or

Anna:

Yep, that would be also great. And, yes, follow along, Instagram and TikTok at Cheeky Run Club and also our Strava group, Cheeky Run Club. And We Can't Wait to Meet You is next week. Bye! Bye! So do

ZOOM0025_Tr3:

you have any

Anna:

Oh, any

ZOOM0025_Tr3:

know if I want to do this or not.

Anna:

No, I'm not talking about that. Yeah,

ZOOM0025_Tr3:

moving along. I suggested one for you.

IMG_3191:

you.

Anna:

you. Yeah, and they just saw that. Oh, I can't, I can't,

ZOOM0025_Tr3:

No, that's so fair. Um, you need to hit some things to yourself.

Anna:

yourself? Somethings

ZOOM0025_Tr3:

Some things are still sacred on this

Anna:

this planet. Somethings, not much. Not much.