Cheeky Run Club

12 lessons from 12 months of Cheeky

• Phoebe Pincus & Anna Coldham • Season 5 • Episode 4

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Helloooo friends!

We officially celebrated our first birthday on the weekend and it was SUCH a special morning. If you missed out, don’t worry!! In today's episode, we debrief  the event after recapping the lessons we’ve learnt over the last year of building Cheeky Run Club's wonderful community.

We also attempt to answer two listener questions, so be sure to stay until the end!

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.

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Cheeky Run Club recognises that every day we live, work and run on Aboriginal land.

This episode is brought to you by Nike's After Dark Tour. Join us and sign up for the global women's only run series kicking off in Sydney on April 12th.

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Welcome to Cheeky Run Club, the social running podcast and community for your everyday amateur runner.

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community for

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Hello, Phoebe. I literally was like, I know, wait, let's do that again. My mom keeps calling me.

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again. Hang on, can you do that again, Tiki?

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I was, hi mom. I was texting mom. Shout out. To you Melinda. I'm just recording the pod so I can't speak right now.

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And then you forgot to say hello

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I know. Hello, Phoebe and hello listeners. Today

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we have a huge episode. We are hot off. Just turning one, we literally just came from our first birthday party. So we wanted to do a little bit of a recap of that. And we also thought this was the perfect opportunity to share some highlights and hardships from our first year in the form of 12 lessons from 12 months of Cheeky.

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Hmm. Seems fitting. Seems fitting. will then finish off with some very interesting listener questions. But before we get into all of that, let's kick it off with our notable runs of the week. Slash running adjacent activities. Phoebe, give me your best.

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So I had a real mixed bag this week. The highs are high and the lows were low. so at the moment I'm training, as you know, I'm training for a 5k race. It's actually coming up. First one is in a month now I'm doing two 5k races in March and my sessions have been really 5k focused and I am. I'm absolutely loving them. Like, really, really enjoying them. I feel really good. I feel like I'm getting faster,

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I will say when I've seen you the last couple of weeks on Tuesday, after you've done a track session, I feel like you're bouncing off the walls.

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I feel like I'm

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I did 23 hundreds.

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woah!

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That was the best hour of my life.

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time ever! Yeah, I feel like I'm getting a little bit not faster, but it's easier to run far at a faster pace almost. And that's really enjoyable. but I would also say I joined a new gym this way. Yes, I did.

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did. After,

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yeah, the guy who ran my last year was just not a vibe. He's just quite rude.

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Sorry, I signed up for

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So, I've signed up to a new gym called, it's called Sweatshop. Which is a terrible name for a gym. But it's a really good gym. So it's actually pretty close to where I live. There's a few of them, there's one pretty close to where I live. It's, it's on like the fourth

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floor of a building,

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And has the most amazing views. over Abbotsford and Collingwood, the surrounding neighborhoods, and it has a sauna and an

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ice bath.

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And they've got a founding members deal at the moment, so it was pretty much the same price as my other gym and it

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Um, yeah, it's

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yeah, it's just opened. Yeah, yeah, really cool. so they also have a chin up machine, so I don't need to just hang anymore. I can like, been on one before, but they take your body weight. And so now I'll do three chin ups with half my body weight taken. But I feel like this is much better prep for actually doing a real chin up in real life. so that's been great.

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Wait, so that is your best

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best? Well, yeah, that's just a notable mention. I think my best one was the session. Yeah. What about you? And you're not allowed to say, obviously we're not allowed to say they're on this

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Yes.'cause that was obviously our

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I also couldn't say that. Otherwise I would have

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would have said that. Yep.

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Yeah. Yeah.

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my best running adjacent activity this week was again the swim

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Swim,

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I I actually jumped in a little bit late and the pool was so packed that I couldn't see my friends. And so I thought, oh, maybe I didn't confirm properly. So I thought they went there. And then I swam a little bit. Then they just appeared.

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In the same light?

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Uh, no, they were in a different lane, I just hadn't seen them and I was just so excited because I was like, yay, friends!

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like, yay!

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And then one of our girlfriends, Izzy, who is a little pocket rocket, she, I felt really bad for her. something, I've got a gripe with middle aged men in public swimming pools thinking that they own the lane. Is that

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swimming pools thinking they own the lane. Anyway, she was just swimming in

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okay, maybe. Anyway, she was just swimming and minding her own business, and this man pretty much pushed off the wall straight into her. I know, and

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did she have a go at it?

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I shouldn't say anything then, and then I feel like it's just happened a couple of times when we've been at the pool, and we normally, or not necessarily that, but they're just kind of, just behaving as if they run the show. so, she actually said something.

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something. I was gonna say, I feel like Izzy would

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bit too long. Yeah! So she said, Which, She said, I hope she doesn't mind me saying this, She said, too late anyway, She, when the guy eventually

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came up and ran,

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And then, so there were three of us at the end of the pool, it was Mel, one of our girlfriends, myself and Izzy, and the man swam in, he stood up and she said, Oh, sorry about, um, crashing into you. I didn't realize you had this lane booked privately for yourself.

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she didn't.

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And Mel and I, Mel and I were just standing there and

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Go easy!

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it was so good, but then I'm really bad in those situations. I kind of start to giggle. So then she kind of chatted to him for a little bit. Like it was fine.

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he had to But,

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apologized, but yeah, I think it's a good thing because hopefully he won't do it again. But I just had to end up pushing off and swimming because like I was starting to get the giggles and I feel like, you know, in those moments when you get the giggles and you just can't stop, I was like, I need

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giggles, and

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Um, anyway, so, uh, yes, that was very fun. Followed by coffee.

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so, uh, yes, that

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I know!

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very

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Yeah, just standing up for, yeah, yeah.

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know!

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he might not have, no, like,

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was like,

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know how you affect

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was like, no, kind of joking, but also letting him know but giving him an out to apologize and have a laugh Not being like, all right, mate. What's

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yeah. Do you want to go, mate? Which she also did. Nah, just joking. what was your worst run?

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well when I said it is a week of ups and downs I had some of those runs That I really enjoyed But I also had one of those weeks where, for most of the week, running was so hard. the run, I did with you guys on Thursday, I was in so, I was so uncomfortable. My legs just felt heavy and, and sore everywhere. Like just, they just felt so tired. And, I woke up on Friday, and I was meant to do a session, and I was doing it by myself. And I was getting ready and I was like, I'm dreading this. I really don't want to do this. My body just feels terrible right now. And I like went out the front door and then I just had this realization of Oh, you don't actually have to do this. No one's making you do this. you probably just need to give yourself a few days off cause I had some time off over Christmas, and I've been running really consistently for the past few weeks, and I think it's just caught up with me a little

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I

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and I was like, no, this is when, if you try and run through this, this is when you start getting niggles, or you start feeling a bit burnt out, so I went for a walk.

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a walk.

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Yeah, and it was lovely. I actually, so this is Friday morning. We obviously had the event today and we were both pretty nervous and like we knew I knew I had a massive day of work and we have a lot of things to organize and I just took myself for a walk. It was 3040 minutes and I didn't even listen to anything. I walked in the trails and it was So nice. And I just came home and I was like, I actually need to do that more often if

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I love walking.

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was so nice when I walk as well. It's not exercise. It's slow. I walk

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I

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I just dawdle. I just amble along. I'm looking at some trees and birds pause for a minute it was actually exactly what I needed. So it was really

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nice.

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Yeah. What was your worst run? my,

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was my bike ride home from work on Tuesday evening. If anyone was at the birthday today, they might have seen some battle scars. I ride this old fixie which I think I've spoken about before and unfortunately I was out of my seat. And the pedals just locked, so I then kind of tipped over the handlebars. Were

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I wasn't going

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point? Yeah, yeah, I was on the road. I wasn't going that fast because I was coming up to a red traffic light. So I probably was going about 15 k's an hour

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something. Yeah, I thought he

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Yeah, or maybe a bit less, probably 15 I reckon. And, yeah, then there were people around so they came up to me and asked

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So the pedals locked. So,

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So the pedals locked so and then because I was at my seat, obviously my legs and like feet and making that circular motion. So then there was just I was still putting force through my legs, but then the pedals weren't moving. So then I kind of like half tripped, half tried to catch myself, which I think is why I have random bruises on the back of my legs as well. And then I kind of ended up on my side across the front of the handlebars. I don't know. It was kind of

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handlebars. I don't know, it

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Random

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weird. Yeah, anyway, all

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Yeah, it's bizarre. Yeah.

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is obviously so nice, being like, are

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Yeah, anyway, all these people rushed me, which is obviously so nice being like, are you okay? But which I was like, I'm fine. I'm fine. But you know in that moment I would rather if no one acknowledged what just happened. Just keep going about your business. No one say anything. No one say anything. No one saw anything. I didn't at that stage. And I, annoyingly, my husband, Dave, I had him on in one of my headphones because I was

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to him. And

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I know. And then he, after a while, is like,, Did you just say being full off your bike?

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was he just listening like, what

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He must have been listening being like, what is going

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Oh

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genuinely underwater? Anyway, and then I replied because by that stage the people had left and I was just by myself. And you know how obviously you're A lot more comfortable, like, with him. And then I was like, and then I started to get upset. And I was like, yes, I fell off my bike. And I was like, I'm going, bye. And then,

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He hung up

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well no, because I can't hang up through my headphone. And then he was just on the other end like,

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I haven't hung up yet.

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But yeah, a bit unfortunate. But anyway,

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cuts and bruises and a broken, or not working back.

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Yeah, bruised ego. That's about the worst. And my bike is officially in the naughty corner for a little while.

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had a helmet on, obviously. Obviously.

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So should we get into the main section today? Yes,

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we should, so for the core topic today, we're doing something a little bit different and we're going to reflect on the fact that it's now been a year since we launched Cheeky. happy birthday. it's a bit of an understatement to say it's been a really insane past 12 months. We've learned so much about running, about building a podcast, about ourselves. And so we thought it'd be nice to share some of those lessons.

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12 lessons. We've

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12 lessons for

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lessons for 12 months. alright, lesson number one, which Well I feel like I need to

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perfection. Well I feel like I need to give credit to someone else but I can't remember who it was. but yeah I remember getting told this. Ages ago it is actually something to say so that you don't get nervous before public speaking. But the premise behind it being it's okay for the way you present or talk or whatever looks like to not be perfect because it's actually more people connect with you more if they can see that you're human and you stumble. And it's something that every now and then we say to each other. it's okay to not, for us to not be perfect. Like it's more important to

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like a, it's okay for us to not be perfect, like it's more important to connect. Yes, a hundred percent, and I feel like something that we

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And something that we always try and say is that authenticity piece. If we feel uncomfortable saying something on the way we're saying it, it's probably because it's

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not right.

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And if you do that, then it's not going to be, maybe it'll be perfect, but it won't actually connect with

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with

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Yeah. So that's, that's quite a good one.

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good

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Number two is have a strong why and use that to drive everything that you do.

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Yeah, so when we started Cheeky we set up some core values and I think this is in relation to like business or running but also life in general like I think it's actually a good idea to write down some of your core values or what you are aspiring to be. and really stick to them, so then any decision that you make you can go back to those values and make sure that they're aligned. And I think that's a really great way to just live in general, especially when you're not sure about some things, just take it back a step and be like, Hmm, does this align with who I want to be or what I'm trying to do and etc.

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like, who I want to be or what I'm trying to do? Yeah, otherwise.

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And it's

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funny, have a strong why, because that exactly applies to your running as well. It's like, and, and, yeah, yeah. that's been such a big thing over the past year. We've both had a lot of hurdles in our running and we've had to constantly come back

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question of like, doing this, why are

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are we doing this? It's not for performance. It's not for X, Y, Z,

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it? Yeah.

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and that has made again, really difficult situations.

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we were talking about this before. Not that long ago, like 18 months ago, it like

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about this before, even not that long ago, 18 months ago, it there was a very one dimensional view on this, on why people would run you might run for performance, because you were a runner and that's just what you did. Or maybe weight loss was another one. Whereas

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I think a lot of the time it used to just be literally one of those two things and not many other

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Especially for an ex, from an external person who didn't

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really but

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run very

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very much.

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Whereas now I just feel like as a society, we have become so much more accustomed to this insane variety of different things that drive people when they run. the lesson of all of them are valid, there used to be some reasons were like, okay, you're not like a real runner, whereas I now whatever it is that drives you to run, that's,

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we've said as well, you can have different reasons and different running wise. Like you can be very diverse in that range, maybe one day is different to the next. But I think it's just, yeah, important. And also it's uplifting to keep in mind that whatever the reason, it's, they're all valid. Yeah,

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Yeah, actually, you know, something else with this is you don't need a reason to take your running seriously. I think that's something we've learned a lot and heard a lot through doing this podcast is people being like, I'm giving myself permission now to fuel seriously and recover I have a vivid memory of a point in time where I wouldn't buy new running shoes because I'd be like, I'm not a serious runner, so I don't want to invest in these cool running shoes and I felt like I needed to be at a certain level before I did that and that's been a big lesson is you don't need to be at a certain level to lean in and enjoy it

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enjoy it

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That's not even one of the lessons we had written down. That's just a little

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lessons you have written down, that's just a little

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okay. Okay. Number. Yep. I've already lost

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people who know

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Yeah, so, again, this

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Yeah. So again, this relates to running, starting a podcast, life in general, anything. One of the best things that you can do is find a credible source and people that you know, know their stuff and just pick their brains about whatever it is that you're doing. I think as well, There's so much misinformation and there's not just misinformation but there's just so much information about everything if you go to,

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to

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I was, I was going to go,

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going

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I was going to say, what is that thing called? The World Wide Web.

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The World Wide Web? Um,

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so I think sometimes I find that a bit overwhelming and also hard to navigate, but if you have people that are trusted sources, I just think. Oh my gosh,

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I just think of some of those

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conversations we

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had early on where people gave us advice as simple as release episodes at the same time every week and never miss that time. And that is just such a simple rule we've been able to stick to and Like this advice that we've been given that has actually made our lives so much easier. But we just had to reach out and then ask

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Yeah, like you don't know unless you

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Yeah. Yeah.

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Um, number five. You're probably not eating enough carbs. Full stop.

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stop. That's it.

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it. Oh yeah,

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Well yeah, but we've spoken about this before. Carbs just get such a bad

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Yeah. How

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How have they earned

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much? I know, yeah. Feel sorry for the little fellas. Yeah. Eat them. Eat more of

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They're so

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important. Mmm.

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Especially if you're running. Don't fear the carb. Don't beware the carb. Embrace the carb. six. Always. This is one for

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one for me, always, always

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Always check that you've hit record.

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course. Yeah,

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Yeah, I wrote some

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make sure.

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that the sim card is in and that the camera is plugged in. I don't reckon I have the best attention to

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you're ahead of me.

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yeah, yours, I reckon you're slightly, you're ahead of

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Yeah, yeah, exactly.

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Yeah, yeah, exactly. Which is, should be a lesson.

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Yeah.

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get so

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What? The lesson is near enough is good enough?

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so much of it. It's actually a great one. And there's another bonus lesson. So many of like, we'll be drafting an email, we'll be writing a caption, whatever it is. And we're like, Yep, it'll do. Let's, let's do it. And I think it's been so good for us because we

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it means we don't procrastinate

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just move on. But yeah, sorry

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but it also means sometimes you don't press record.

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exactly. And you need to record

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Exactly.

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I make sure that I can see the recorder while we're recording. And every few minutes I poke my head over and I checked that the little light's still on and we will never make that mistake again.

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number seven, building a community takes a community. we're just so grateful for the community that we've built, which includes everyone. That was there today, but also anyone that's listening and then just anyone that's ever supported cheeky in any shape or form. but it also takes a community to build one, our, both of our partners, our families, friends. So many people have been sources of ideas. Or lead us down different things or give us their opinion or advice on their own little specialty areas. And yeah, couldn't really do it without everyone

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it also yeah, it has made such a difference even just having people who like, especially when you're getting started who back you and believe in you yeah, you've got this like this is you should definitely do this. That's a great idea.

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Very, very lucky.

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Okay, number eight. Intentional recovery is critical for performance and enjoyment. You really can't do anything well when you're tired or overcooked. And this is a running lesson and a

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lesson. And a life lesson. And a life lesson. This should be We are

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are so wise.

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This should be a self help

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Yeah, I know, but it is, it is really interesting how many of the running lessons we've learnt apply exactly to cheeky and to

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so many of them just directly transfer over. You can't do anything to your full potential. If you're tired.

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Yeah, when we are well rested and take time off, we are so much more creative. we work faster and we, can like work through things faster.

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Enjoy things

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yeah, and I think that it's the same with running, you'll run faster

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Yeah.

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you, but yeah, you'll actually just, and that key part of intentional recovery, Everyone's busy, everyone has lots on. You actually just need to prioritise it in the same way that you prioritise running. Yeah.

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end. Yeah, yeah, yeah, exactly. Book it in.

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Book it in. Recovery

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recovery in. Number nine, getting started is the hardest part. Don't take yourself too seriously and be okay with being embarrassed. We sure were, sometimes still are. Especially when posting below average Instagrams. Oh my

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my gosh, this is huge, like the embarrassing, we still have to pump each other up a bit before posting sometimes, we're like, no, it's good, it's a good video, and then the don't take yourself too seriously bit,

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seriously bit.

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it's so important because things just go wrong all the time and things flop and people don't, things don't get traction or you have an idea and people shut it down or whatever it is and you really just can't, you can't take that too seriously.

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So, if anything ever bad happens or something's not, I don't know, like an idea's not well received, it just kind of means it's one step closer or one idea closer to something to being well received.

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You know what

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Do you know what I mean? you have to fail sometimes in order to sometimes, succeed.

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Yes, exactly. And on that note, I feel like one of the great thing that we've done is those surveys that we've

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Yeah. They've been really good. So good. Yeah.

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We get heaps of feedback through those. And to come back to the start of the lesson of getting started is the hardest part. We talked about doing it for like six months before doing it because it felt so

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so annoying to

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put a podcast out into the world. But almost as soon as we were doing it, you start learning and you start figuring it

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yeah. Like until, I mean, it seems so simple, but you can't start anything until you actually start. Until you like, take the first

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So I feel like if you're listening and you have something that you're thinking about or you're like, Oh my God, I'd want to do this. You kind of just got to give it a go.

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planning. Yeah, stop planning, do it. Take action. Actions speak louder than words.

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That is exactly right.

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number 10. If you don't laugh, you'll cry.

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yeah. So

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So laugh. Maybe sometimes also cry.

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just going but we were laughing before this

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We were laughing.

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we, we love to laugh.

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Hehehehehehehehehehe

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but there have been so many things that go wrong almost on a daily basis or that are really hard or that. Throw us off and I think one of the best things that we do really well is we turn everything into like

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you turn everything into like, something that

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seriously

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can laugh at, and just have a laugh at it.

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completely takes the pressure off.

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and completely takes the pressure off. And I always kind of think, things could always be worse.

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can always be worse. What

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do you think the biggest

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the biggest Yeah. Has

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been. Oh, the t shirts were funny.

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Oh

ZOOM0029_Tr3:

Last year. Yeah.

ZOOM0029_Tr4:

yeah the t shirts

ZOOM0029_Tr3:

That was pretty

ZOOM0029_Tr4:

know, do you know what's funny?

ZOOM0029_Tr3:

What? So

ZOOM0029_Tr4:

last year we ordered, um, well this doesn't matter, remember? We accidentally ordered, um, I accidentally ordered crop tops instead of t shirts for our first ever merch run.

ZOOM0029_Tr3:

I was like, let's

ZOOM0029_Tr4:

And we were like, okay cool, we can return them.

ZOOM0029_Tr3:

okay. I was sitting in my couch. But I returned them.

ZOOM0029_Tr4:

sitting in my

ZOOM0029_Tr3:

like rotten. I'm sitting in

ZOOM0029_Tr4:

I know, but I can't return them now. I know, but I think they're like rotted. Because they're in a cardboard box and it gets wet all the time. I know, it's so bad. I actually don't think anyone knows that. I don't think Sean knows they're just sitting back there.

ZOOM0029_Tr3:

John probably thinks it's merch that's about to be posted

ZOOM0029_Tr4:

Every day I see it and I think, you idiot. And it's like hundreds of dollars that I didn't, never

ZOOM0029_Tr3:

sitting there. Yeah, no, yeah, yeah. Honestly. Oh, that is so funny. I feel like it's honestly

ZOOM0029_Tr4:

like it's often, it's often just little things like, um. We posted a reel last week, that we thought was really good, and it did so badly. Like, we literally laughed

ZOOM0029_Tr3:

it was so

ZOOM0029_Tr4:

thought it was so funny. And then we posted it, and it was like, crickets. Like, no one got it. It was, I think, I'm going to choose to assume that people didn't get it.

ZOOM0029_Tr3:

I almost, yeah, yeah, I, it was almost to the point where I was going to message you being like, should we archive this?

ZOOM0029_Tr4:

would ask that. I knew you would ask that. Maybe we still should, honestly. But I think the main thing is

ZOOM0029_Tr3:

got to keep it

ZOOM0029_Tr4:

It's easy. yeah. Okay, if you're listening and you want to do us a favor

ZOOM0029_Tr3:

Go on like, you'll know which one it is. We don't have to, we don't have to tell you. A

ZOOM0029_Tr4:

nicely to number 11 A problem shared is a problem halved, and a good thing shared is a good thing doubled, as

ZOOM0029_Tr3:

they say. I

ZOOM0029_Tr4:

truly cannot imagine doing this on my own.

ZOOM0029_Tr3:

my own. I just It actually would

ZOOM0029_Tr4:

It actually wouldn't be fun. It would be really stressful and a huge amount of work.

ZOOM0029_Tr3:

a huge amount of work, and It's so much easier to laugh when you're with someone else, whereas when it's just yourself, I feel like as individuals, we're just so hard on ourselves and there's no other voice that would be there to be like, it's okay, don't worry about it. Yeah.

ZOOM0029_Tr4:

worry about it. a project that you're

ZOOM0029_Tr3:

I get

ZOOM0029_Tr4:

doing it with a friend is a privilege. It's like we get to work on this thing

ZOOM0029_Tr3:

thing together.

ZOOM0029_Tr4:

and that we both love and care about. And yeah,

ZOOM0029_Tr3:

Number 12. Running is truly the most powerful force for good and for connection.

ZOOM0029_Tr4:

Yeah. Say it louder. That's so

ZOOM0029_Tr3:

Running is truly Laughter

ZOOM0029_Tr4:

it, I didn't know that I could love running more than I did. You know, like when we started this podcast it was cause like, we love it so much. But I feel like we didn't even know so

ZOOM0029_Tr3:

we were just getting started.

ZOOM0029_Tr4:

Seeing the way, like the run this morning, and we can talk about the run this morning in a second.

ZOOM0029_Tr3:

this morning

ZOOM0029_Tr4:

Seeing how many people, met and made friends and the

ZOOM0029_Tr3:

I think that's the most special part, really. It's seeing other people connect and feeling like you had a bit of input into that

ZOOM0029_Tr4:

And over the past year that we've gotten of people who are talking about, are telling us stories of how running has changed their life, how running has made them more confident, running has helped them make friends, how it's helped their mental health, how it's helped their physical health. All these things, it just reinforces again and again and again. This is, it's such an amazing, it's such a gift, it's such a gift, and then with the connection piece, I don't know, in a world where everyone's online,

ZOOM0029_Tr3:

I feel like everyone craves personal real life connection. And it's such a great medium to actually facilitate that happening. It's

ZOOM0029_Tr4:

amazing for it, and it's funny because like sometimes, we post on socials and we post on TikTok as fun as it is, I sometimes I feel great about it. Cause I don't love these platforms and I don't love what they do. But then the fact that it's coming back to promoting running, which I just think is the antithesis of so much of that and is such amazing in person connection, it's

ZOOM0029_Tr3:

it's amazing.

ZOOM0029_Tr4:

61 61 days until we

for those of you who don't know what that is, it's a series of women only runs around the world.

ZOOM0029_Tr4:

night with Nike. Yeah,

ZOOM0029_Tr3:

Yeah, it's a great chance for women all over the world to come together and celebrate the power of women in sport.

ZOOM0029_Tr4:

The course basically winds through Sydney's inner west. It finishes in the city. You see so many of Sydney's most iconic landmarks. They've got a bunch of immersive experiences planned for the run itself. And it culminates in a spectacular finish At one of the world's most breathtaking locations.

ZOOM0029_Tr3:

luckily though, for us, the night doesn't actually end at the finish line. Runners will be welcomed into an unforgettable post race celebration complete with live music, recovery zones, and much more.

You can also be guided throughout the lead up to the run via the free digital training program available on the Nike Run Club app.

ZOOM0029_Tr4:

I actually am so excited. Imagine literally running through Sydney with 8, 000 women, at night

ZOOM0029_Tr3:

well, it will be so

ZOOM0029_Tr4:

it's going to be amazing, it's going to be so cool.

ZOOM0029_Tr3:

So the registration is a hundred dollars and it includes access to the race expo, a personal bra fitting and Nike sports bra race bib and participant tea and exclusive entry into the post race celebration.

ZOOM0029_Tr4:

only catch is that sign ups close tomorrow, the 11th of Feb. So, grab your girlfriends and make sure you sign up. We'll pop the registration link in the show notes. We can't wait to see you there.

ZOOM0029_Tr3:

Again to Nike for making this episode of Cheeky possible. Alright, so let's chat about what happened this morning.

ZOOM0029_Tr4:

my gosh. It's probably the best morning of my life.

ZOOM0029_Tr3:

So we obviously had our first birthday party at Green on, which is

ZOOM0029_Tr4:

let's, let's paint a picture for those who weren't there.

ZOOM0029_Tr3:

So it's this cafe in Creon, in Melbourne. they do the most amazing salad bowls, and they feel like, I mean, they're good for you. They just feel like they're good for the soul.

ZOOM0029_Tr4:

They are

ZOOM0029_Tr3:

They are the best bowls. Anyway, Frankie and her team opened up for us, especially on a Saturday. we also had a coffee cart there. There was this little park next door where we actually Mess, I guess, and like did our little spiel.

ZOOM0029_Tr4:

So basically how it worked is everyone arrived. We did a little welcome speech, which it was funny. We're quite nervous for, even though

ZOOM0029_Tr3:

I was so nervous. We

ZOOM0029_Tr4:

weren't nervous. We did a lot of, we did some little practices beforehand, even though we speak to so many more people than that.

ZOOM0029_Tr3:

Yeah, but from where this morning wasn't from the comfort of your couch.

ZOOM0029_Tr4:

but what do we say?

ZOOM0029_Tr3:

We say connection over perfection.

ZOOM0029_Tr4:

the panic in your face for a second there when you're like, what are we, what are we

ZOOM0029_Tr3:

What do we say

ZOOM0029_Tr4:

What is it that we say So we had a little chat to everyone, And then we went off on this lovely five kilometer run along the river. And then when we got back, there were the salad bowls that Anna mentioned. There was a. Ridiculous line for coffee and there was Ultra Violet, our fave skincare brand, was giving away, they had a spin to windmill and they were giving away sunscreens. Which was so cool, I really wanted to have a go at this. I know, I know, we were too busy. It was

ZOOM0029_Tr3:

I'm probably very biased, but everyone just seems so nice and just very friendly, very happy to just talk to everyone. It was such a nice, wholesome morning.

ZOOM0029_Tr4:

It was the loveliest group of people. I can't believe how many people I met who came by themselves. And then the three girls I met right at the start of the run, and they were all running together. So I was chatting with them and they're like, Oh, we all just met each other on the tram. And I just

ZOOM0029_Tr3:

So nice.

ZOOM0029_Tr4:

so many people were like, that's my first run club, like first time to come run with everyone.

ZOOM0029_Tr3:

club. That's the first time I've come run with everyone. That was what

ZOOM0029_Tr4:

hundred percent. That was what that was the it was. Yeah, it's funny. We're so heads down with Jakey sometimes we're always planning the next thing and we're always have all these ideas and we're almost often frustrated that we're not doing

ZOOM0029_Tr3:

more. Because we have

ZOOM0029_Tr4:

have all these thoughts and a morning like this morning was The biggest grounding sort of this is amazing, this is so cool.

ZOOM0029_Tr3:

Um,

ZOOM0029_Tr4:

What was your highlight?

ZOOM0029_Tr3:

my highlight of the event was actually so we started at the back and sort of ran through a few people and I love just chatting to people along the way, but I got to the six minute pace group. And there was it, they just, they looked like this big team and your brother Joe was the pacer of the team and. He had just taken his role so seriously and was like, Yep, this is the Six Minute Group! And just was getting around all of the others that were there, chatting to everyone. And it just, I don't know, it made me so happy. I was like, you guys are all so well looked after right now. Yeah, you're all just chatting, vibing, having the best time.

ZOOM0029_Tr4:

they formed a bit of a

ZOOM0029_Tr3:

They did. Yeah, yeah. And I just love that. I mean, I guess what we were speaking about before, how it takes a community to build a community. It was just a very sort of simple showcasing of That exact sentence. Yeah, your brother's there and then also as well What when I was running with him? I bought we ran past my dad and my brother who is it taking photos and I was just like this is so

ZOOM0029_Tr4:

this is so good. It was so

ZOOM0029_Tr3:

Yeah, what was yours?

ZOOM0029_Tr4:

Well highlight slash I feel like actually the amount of people there

ZOOM0029_Tr3:

was

ZOOM0029_Tr4:

was insane. Like I, we've spoken about this, but I reckon we had 300 people

ZOOM0029_Tr3:

there. Mm. And that was

ZOOM0029_Tr4:

that was just such a mind blowing moment. But then So many nice little moments chatting to different people and hearing about their journey with running and what they kind of get out of the podcast. People saying they, someone drove from Inverloch and I was chatting to them and yeah, they

ZOOM0029_Tr3:

Shout out to you guys.

ZOOM0029_Tr4:

shout out to you guys. Glad you go. Well, so many, again, that come actually, if you don't laugh, you'll cry. Because there were so many people, Frankie, who runs Greenon, came

ZOOM0029_Tr3:

Oh yeah.

ZOOM0029_Tr4:

after a few minutes and was like We made 150 breakfast bowls and they're all gone and there was, easily another 150 people who hadn't had one. So she was quickly trying to make more and everyone I went and told was like, that's so fine, like lining up for

ZOOM0029_Tr3:

That's

ZOOM0029_Tr4:

Then the coffee machine broke.

ZOOM0029_Tr3:

was a

ZOOM0029_Tr4:

It got too hot, overheated. Those two coffee people were

ZOOM0029_Tr3:

people. It was a slam.

ZOOM0029_Tr4:

They were slammed, but everyone was so like, at the end, they were just giving out, um, cold matches.

ZOOM0029_Tr3:

to everyone! Everyone was

ZOOM0029_Tr4:

was just like, So like, yeah, cool.

ZOOM0029_Tr3:

And I just

ZOOM0029_Tr4:

And I just thought, this is so special. Yeah,

ZOOM0029_Tr3:

so nice. thank you to everyone who came.

ZOOM0029_Tr4:

thank you so much everyone who came.

ZOOM0029_Tr3:

anyone is in Sydney and feeling like they missed out, we will be doing a run on the 8th of March which is International Women's Day. That's right. Um, on the Saturday morning. So, keep your eyes peeled. We'll, uh, give you some more details on that when we have them. It's been

ZOOM0029_Tr4:

unreal, I'm really, really pumped for the Sydney one. can't

ZOOM0029_Tr3:

Sydney, can't wait.

ZOOM0029_Tr4:

Okay, we have to listen to

ZOOM0029_Tr3:

We do have two listener questions to finish off the episode. So number one, how do you improve on speed as a beginner runner? Then

ZOOM0029_Tr4:

I feel like we should start by saying that we're not running coaches, and, or

ZOOM0029_Tr3:

We ourselves are amateur runners. But we have been in the game for a little while.

ZOOM0029_Tr4:

been in the game. I've been, I was just saying that I felt like I was getting faster. Exactly.

ZOOM0029_Tr3:

so what have you been doing?

ZOOM0029_Tr4:

You gotta work on your, to improve your speed, you need to work on your speed.

ZOOM0029_Tr3:

so less longer runs, less longer intervals, and more shorter intervals.

ZOOM0029_Tr4:

Yeah. Yeah. So shorter intervals. You almost need to be, yeah, the shorter the rep, the more you can focus on speed and form and efficiency in that rep. And so, for example, when we're training for a half marathon, a marathon in our, um, sessions, we might be doing one or two K reps or longer, for a threshold. We might be doing five or 10 K reps and they're not really reps, I suppose, but five or 10 Ks hard at once, whereas for my 5k. I'll do more 200s and 300s. And so it's literally to work on speed. You practice

ZOOM0029_Tr3:

Yeah. And I think as well, the importance with that is generally speaking, you'll do less mileage because you're focusing on the shorter reps and also having an increased amount of rest time to make sure you're well recovered. So then you can keep that intensity high for the reps all throughout the

ZOOM0029_Tr4:

so then you can keep that intensity high for the rest all throughout. When you're getting into running and not necessarily get any

ZOOM0029_Tr3:

any faster.

ZOOM0029_Tr4:

and actually I would really encourage people to, if you've done like some 10k, some half marathons, think about like training for a 5k in there and just working on your speed and efficiency because it'll make you faster in your other runs as well. Oh

ZOOM0029_Tr3:

doing 10, 200s, which doesn't sound like,

ZOOM0029_Tr4:

for a session.

ZOOM0029_Tr3:

it doesn't sound like it's a heap of mileage or anything. I mean, what? It's two Ks. Yeah. Quick maths.

ZOOM0029_Tr4:

maths. Um, but,

ZOOM0029_Tr3:

you do them really hard. Like you're really trying and it is. It's so hard. And then you'll have 45 seconds to a minute break to try and sort of recover and then go again. I feel like I remember when I did one of those sessions at the start thinking this is going to be really easy and it was

ZOOM0029_Tr4:

And then you do it, and it's so hard. Yeah, they're

ZOOM0029_Tr3:

Yeah. I love them.

ZOOM0029_Tr4:

Another tip for speed is, strides. So in your easy runs, adding in, maybe towards the end, say 4 by 80 to 100 meter, you don't really need to measure it. efforts, maybe even just run hard for 30 seconds, fully recover, and just do that a few times at the end of your run.

ZOOM0029_Tr3:

end of your run.

ZOOM0029_Tr4:

And it just stops you getting stuck in the same plod that we all do for a lot of our runs. Yeah.

ZOOM0029_Tr3:

all do in

ZOOM0029_Tr4:

Yeah. If you

ZOOM0029_Tr3:

runs. You get

ZOOM0029_Tr4:

get a bit speedier. Hopefully, you are a speed Miggy. Miggy? Yeah. I'm

ZOOM0029_Tr3:

I was like, little chicken. That didn't really sound that complimentary.

ZOOM0029_Tr4:

Uh, question number two. How

ZOOM0029_Tr3:

question number two, how do you get out of the comparison trap with running? I find this question so interesting. It's funny. Yeah, we saw this

ZOOM0029_Tr4:

know what? Maybe we shouldn't put this here and we should do an episode on

ZOOM0029_Tr3:

an episode on it. True. Yeah, let's do that.

ZOOM0029_Tr4:

we'll come back to you with an episode.

ZOOM0029_Tr3:

English side.

ZOOM0029_Tr4:

We actually will need to do an episode

ZOOM0029_Tr3:

do

ZOOM0029_Tr4:

that is like the eternal question of the comparison trap with others and also with

ZOOM0029_Tr3:

with yourself.

ZOOM0029_Tr4:

so let's, let's table that one. But great question. Whoever

ZOOM0029_Tr3:

question. We'll come back to you. In a week. Or two.

ZOOM0029_Tr4:

Um, couple of weeks. Yeah, we've, oh, we have a cracking session lined up

ZOOM0029_Tr3:

lined up. Cracking?

ZOOM0029_Tr4:

cracking episode lined up with iron.

ZOOM0029_Tr3:

Yes. With Iron. Dr

ZOOM0029_Tr4:

Dr. Izzy on iron. It's for next week, but we've recorded already and it was amazing. If I can say so.

ZOOM0029_Tr3:

Yeah. We are so grateful for you all for everyone that came today. Happy birthday, cheeky.

ZOOM0029_Tr4:

be they cheeky.

ZOOM0029_Tr3:

And we can't wait to be in your ears next week. Yeah, Running is truly the most powerful force for good connection. Hmm. Good slash. I might do that

ZOOM0029_Tr4:

Yeah, okay. No. Oh, yeah.

ZOOM0029_Tr3:

Okay, number 12. Running is truly the most powerful source for

ZOOM0029_Tr4:

source. Force. Source. Okay.

ZOOM0029_Tr3:

my god, we sounded a bit off. Okay, Oh, I feel like this is a bit of a train wreck.

ZOOM0029_Tr4:

yeah.

ZOOM0029_Tr3:

Okay. We're both tired. We need a nap and we probably need some food.