12 lessons from 12 months of Cheeky

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:

• Join us at Nike's After Dark run here

Follow us wherever you get your podcasts + Instagram, TikTok, Substack, 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.

Transcript

ZOOM0029_Tr3 0:00

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

0:05

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.

ZOOM0029_Tr3 0:17

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

ZOOM0029_Tr4 0:23

community for

ZOOM0029_Tr3 0:24

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

ZOOM0029_Tr4 0:33

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

ZOOM0029_Tr3 0:37

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.

ZOOM0029_Tr4 0:47

And then you forgot to say hello

ZOOM0029_Tr3 0:49

I know. Hello, Phoebe and hello listeners. Today

ZOOM0029_Tr4 0:53

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.

ZOOM0029_Tr3 1:13

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.

ZOOM0029_Tr4 1:28

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,

ZOOM0029_Tr3 1:53

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.

ZOOM0029_Tr4 1:59

I feel like I'm

ZOOM0029_Tr3 2:00

I did 23 hundreds.

ZOOM0029_Tr4 2:02

woah!

ZOOM0029_Tr3 2:02

That was the best hour of my life.

ZOOM0029_Tr4 2:04

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.

ZOOM0029_Tr3 2:18

did. After,

ZOOM0029_Tr4 2:20

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

ZOOM0029_Tr3 2:25

Sorry, I signed up for

ZOOM0029_Tr4 2:28

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

ZOOM0029_Tr3 2:41

floor of a building,

ZOOM0029_Tr4 2:42

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

ZOOM0029_Tr3 2:51

ice bath.

ZOOM0029_Tr4 2:52

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

ZOOM0029_Tr3 2:56

Um, yeah, it's

ZOOM0029_Tr4 2:59

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.

ZOOM0029_Tr3 3:21

Wait, so that is your best

ZOOM0029_Tr4 3:22

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

ZOOM0029_Tr3 3:31

Yes.'cause that was obviously our

ZOOM0029_Tr4 3:33

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

ZOOM0029_Tr3 3:35

would have said that. Yep.

ZOOM0029_Tr4 3:38

Yeah. Yeah.

ZOOM0029_Tr3 3:39

my best running adjacent activity this week was again the swim

ZOOM0029_Tr4 3:44

Swim,

ZOOM0029_Tr3 3:45

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.

ZOOM0029_Tr4 3:59

In the same light?

ZOOM0029_Tr3 4:00

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!

ZOOM0029_Tr4 4:05

like, yay!

ZOOM0029_Tr3 4:07

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

ZOOM0029_Tr4 4:21

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

ZOOM0029_Tr3 4:28

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

ZOOM0029_Tr4 4:38

did she have a go at it?

ZOOM0029_Tr3 4:40

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.

ZOOM0029_Tr4 4:53

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

ZOOM0029_Tr3 4:56

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

ZOOM0029_Tr4 5:06

came up and ran,

ZOOM0029_Tr3 5:08

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.

ZOOM0029_Tr4 5:23

she didn't.

ZOOM0029_Tr3 5:25

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

ZOOM0029_Tr4 5:30

Go easy!

ZOOM0029_Tr3 5:31

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.

ZOOM0029_Tr4 5:38

he had to But,

ZOOM0029_Tr3 5:39

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

ZOOM0029_Tr4 5:52

giggles, and

ZOOM0029_Tr3 5:53

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

ZOOM0029_Tr4 5:58

so, uh, yes, that

ZOOM0029_Tr3 6:00

I know!

ZOOM0029_Tr4 6:00

very

ZOOM0029_Tr3 6:01

Yeah, just standing up for, yeah, yeah.

ZOOM0029_Tr4 6:03

know!

ZOOM0029_Tr3 6:04

he might not have, no, like,

ZOOM0029_Tr4 6:06

was like,

ZOOM0029_Tr3 6:07

know how you affect

ZOOM0029_Tr4 6:08

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

ZOOM0029_Tr3 6:16

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

ZOOM0029_Tr4 6:23

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

ZOOM0029_Tr3 7:14

I

ZOOM0029_Tr4 7:15

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.

ZOOM0029_Tr3 7:23

a walk.

ZOOM0029_Tr4 7:23

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

ZOOM0029_Tr3 7:48

I love walking.

ZOOM0029_Tr4 7:49

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

ZOOM0029_Tr3 7:56

I

ZOOM0029_Tr4 7:57

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

ZOOM0029_Tr3 8:04

nice.

ZOOM0029_Tr4 8:05

Yeah. What was your worst run? my,

ZOOM0029_Tr3 8:07

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

ZOOM0029_Tr4 8:29

I wasn't going

ZOOM0029_Tr3 8:31

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

ZOOM0029_Tr4 8:38

something. Yeah, I thought he

ZOOM0029_Tr3 8:40

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

ZOOM0029_Tr4 8:47

So the pedals locked. So,

ZOOM0029_Tr3 8:50

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

ZOOM0029_Tr4 9:17

handlebars. I don't know, it

ZOOM0029_Tr3 9:19

Random

ZOOM0029_Tr4 9:20

weird. Yeah, anyway, all

ZOOM0029_Tr3 9:23

Yeah, it's bizarre. Yeah.

ZOOM0029_Tr4 9:25

is obviously so nice, being like, are

ZOOM0029_Tr3 9:28

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

ZOOM0029_Tr4 9:53

to him. And

ZOOM0029_Tr3 9:55

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

ZOOM0029_Tr4 10:01

was he just listening like, what

ZOOM0029_Tr3 10:04

He must have been listening being like, what is going

ZOOM0029_Tr4 10:06

Oh

ZOOM0029_Tr3 10:07

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,

ZOOM0029_Tr4 10:25

He hung up

ZOOM0029_Tr3 10:26

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

ZOOM0029_Tr4 10:31

I haven't hung up yet.

ZOOM0029_Tr3 10:34

But yeah, a bit unfortunate. But anyway,

ZOOM0029_Tr4 10:38

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

ZOOM0029_Tr3 10:42

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

ZOOM0029_Tr4 10:46

had a helmet on, obviously. Obviously.

ZOOM0029_Tr3 10:51

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

ZOOM0029_Tr4 10:54

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.

ZOOM0029_Tr3 11:19

12 lessons. We've

ZOOM0029_Tr4 11:21

12 lessons for

ZOOM0029_Tr3 11:22

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

ZOOM0029_Tr4 11:30

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

ZOOM0029_Tr3 11:59

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

ZOOM0029_Tr4 12:11

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

ZOOM0029_Tr3 12:19

not right.

ZOOM0029_Tr4 12:20

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

ZOOM0029_Tr3 12:25

with

ZOOM0029_Tr4 12:26

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

ZOOM0029_Tr3 12:28

good

ZOOM0029_Tr4 12:28

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

ZOOM0029_Tr3 12:34

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.

ZOOM0029_Tr4 13:11

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

ZOOM0029_Tr3 13:32

And it's

ZOOM0029_Tr4 13:32

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

ZOOM0029_Tr3 13:47

question of like, doing this, why are

ZOOM0029_Tr4 13:48

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

ZOOM0029_Tr3 13:51

it? Yeah.

ZOOM0029_Tr4 13:52

and that has made again, really difficult situations.

ZOOM0029_Tr3 13:55

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

ZOOM0029_Tr4 14:04

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

ZOOM0029_Tr3 14:19

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

ZOOM0029_Tr4 14:23

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

ZOOM0029_Tr3 14:26

really but

ZOOM0029_Tr4 14:28

run very

ZOOM0029_Tr3 14:29

very much.

ZOOM0029_Tr4 14:29

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,

ZOOM0029_Tr3 14:47

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,

ZOOM0029_Tr4 15:03

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

ZOOM0029_Tr3 15:34

enjoy it

ZOOM0029_Tr4 15:35

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

ZOOM0029_Tr3 15:37

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

ZOOM0029_Tr4 15:40

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

ZOOM0029_Tr3 15:44

people who know

ZOOM0029_Tr4 15:49

Yeah, so, again, this

ZOOM0029_Tr3 15:52

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,

ZOOM0029_Tr4 16:19

to

ZOOM0029_Tr3 16:20

I was, I was going to go,

ZOOM0029_Tr4 16:21

going

ZOOM0029_Tr3 16:22

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

ZOOM0029_Tr4 16:25

The World Wide Web? Um,

ZOOM0029_Tr3 16:27

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,

ZOOM0029_Tr4 16:39

I just think of some of those

ZOOM0029_Tr3 16:40

conversations we

ZOOM0029_Tr4 16:41

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

ZOOM0029_Tr3 16:59

Yeah, like you don't know unless you

ZOOM0029_Tr4 17:01

Yeah. Yeah.

ZOOM0029_Tr3 17:02

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

ZOOM0029_Tr4 17:07

stop. That's it.

ZOOM0029_Tr3 17:08

it. Oh yeah,

ZOOM0029_Tr4 17:09

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

ZOOM0029_Tr3 17:13

Yeah. How

ZOOM0029_Tr4 17:14

How have they earned

ZOOM0029_Tr3 17:15

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

ZOOM0029_Tr4 17:20

They're so

ZOOM0029_Tr3 17:20

important. Mmm.

ZOOM0029_Tr4 17:21

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

ZOOM0029_Tr3 17:29

one for me, always, always

ZOOM0029_Tr4 17:32

Always check that you've hit record.

ZOOM0029_Tr3 17:35

course. Yeah,

ZOOM0029_Tr4 17:36

Yeah, I wrote some

ZOOM0029_Tr3 17:37

make sure.

ZOOM0029_Tr4 17:39

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

ZOOM0029_Tr3 17:44

you're ahead of me.

ZOOM0029_Tr4 17:46

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

ZOOM0029_Tr3 17:49

Yeah, yeah, exactly.

ZOOM0029_Tr4 17:53

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

ZOOM0029_Tr3 17:57

Yeah.

ZOOM0029_Tr4 17:57

get so

ZOOM0029_Tr3 17:58

What? The lesson is near enough is good enough?

ZOOM0029_Tr4 18:00

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

ZOOM0029_Tr3 18:14

it means we don't procrastinate

ZOOM0029_Tr4 18:16

just move on. But yeah, sorry

ZOOM0029_Tr3 18:18

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

ZOOM0029_Tr4 18:21

exactly. And you need to record

ZOOM0029_Tr3 18:23

Exactly.

ZOOM0029_Tr4 18:24

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.

ZOOM0029_Tr3 18:34

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

ZOOM0029_Tr4 19:12

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.

ZOOM0029_Tr3 19:25

Very, very lucky.

ZOOM0029_Tr4 19:26

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

ZOOM0029_Tr3 19:40

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

ZOOM0029_Tr4 19:45

are so wise.

ZOOM0029_Tr3 19:46

This should be a self help

ZOOM0029_Tr4 19:48

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

ZOOM0029_Tr3 19:56

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

ZOOM0029_Tr4 20:03

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.

ZOOM0029_Tr3 20:13

Enjoy things

ZOOM0029_Tr4 20:14

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

ZOOM0029_Tr3 20:19

Yeah.

ZOOM0029_Tr4 20:19

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.

ZOOM0029_Tr3 20:30

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

ZOOM0029_Tr4 20:32

Book it in. Recovery

ZOOM0029_Tr3 20:34

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

ZOOM0029_Tr4 20:51

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,

ZOOM0029_Tr3 21:01

seriously bit.

ZOOM0029_Tr4 21:02

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.

ZOOM0029_Tr3 21:15

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.

ZOOM0029_Tr4 21:27

You know what

ZOOM0029_Tr3 21:28

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

ZOOM0029_Tr4 21:33

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

ZOOM0029_Tr3 21:40

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

ZOOM0029_Tr4 21:43

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

ZOOM0029_Tr3 21:54

so annoying to

ZOOM0029_Tr4 21:55

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

ZOOM0029_Tr3 22:01

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

ZOOM0029_Tr4 22:11

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.

ZOOM0029_Tr3 22:21

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

ZOOM0029_Tr4 22:26

That is exactly right.

ZOOM0029_Tr3 22:28

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

ZOOM0029_Tr4 22:31

yeah. So

ZOOM0029_Tr3 22:32

So laugh. Maybe sometimes also cry.

ZOOM0029_Tr4 22:35

just going but we were laughing before this

ZOOM0029_Tr3 22:38

We were laughing.

ZOOM0029_Tr4 22:39

we, we love to laugh.

ZOOM0029_Tr3 22:42

Hehehehehehehehehehe

ZOOM0029_Tr4 22:44

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

ZOOM0029_Tr3 22:58

you turn everything into like, something that

ZOOM0029_Tr4 23:06

seriously

ZOOM0029_Tr3 23:07

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

ZOOM0029_Tr4 23:18

completely takes the pressure off.

ZOOM0029_Tr3 23:22

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

ZOOM0029_Tr4 23:27

can always be worse. What

ZOOM0029_Tr3 23:31

do you think the biggest

ZOOM0029_Tr4 23:33

the biggest Yeah. Has

ZOOM0029_Tr3 23:36

been. Oh, the t shirts were funny.

ZOOM0029_Tr4 23:38

Oh

ZOOM0029_Tr3 23:39

Last year. Yeah.

ZOOM0029_Tr4 23:40

yeah the t shirts

ZOOM0029_Tr3 23:41

That was pretty

ZOOM0029_Tr4 23:42

know, do you know what's funny?

ZOOM0029_Tr3 23:44

What? So

ZOOM0029_Tr4 23:47

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 23:56

I was like, let's

ZOOM0029_Tr4 23:58

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

ZOOM0029_Tr3 24:00

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

ZOOM0029_Tr4 24:05

sitting in my

ZOOM0029_Tr3 24:06

like rotten. I'm sitting in

ZOOM0029_Tr4 24:08

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 24:23

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

ZOOM0029_Tr4 24:26

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

ZOOM0029_Tr3 24:33

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

ZOOM0029_Tr4 24:48

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 24:59

it was so

ZOOM0029_Tr4 25:00

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 25:08

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 25:16

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

ZOOM0029_Tr3 25:21

got to keep it

ZOOM0029_Tr4 25:21

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

ZOOM0029_Tr3 25:25

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 25:36

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

ZOOM0029_Tr3 25:43

they say. I

ZOOM0029_Tr4 25:46

truly cannot imagine doing this on my own.

ZOOM0029_Tr3 25:49

my own. I just It actually would

ZOOM0029_Tr4 25:54

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

ZOOM0029_Tr3 25:59

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 26:20

worry about it. a project that you're

ZOOM0029_Tr3 26:24

I get

ZOOM0029_Tr4 26:25

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

ZOOM0029_Tr3 26:29

thing together.

ZOOM0029_Tr4 26:30

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

ZOOM0029_Tr3 26:34

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

ZOOM0029_Tr4 26:39

Yeah. Say it louder. That's so

ZOOM0029_Tr3 26:42

Running is truly Laughter

ZOOM0029_Tr4 26:46

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 26:57

we were just getting started.

ZOOM0029_Tr4 26:59

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

ZOOM0029_Tr3 27:03

this morning

ZOOM0029_Tr4 27:04

Seeing how many people, met and made friends and the

ZOOM0029_Tr3 27:08

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 27:18

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 27:47

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 27:58

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 28:20

it's amazing.

ZOOM0029_Tr4 28:21

61 61 days until we

28:30

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

ZOOM0029_Tr4 28:35

night with Nike. Yeah,

ZOOM0029_Tr3 28:39

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 28:45

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 29:06

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.

29:17

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 29:25

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

ZOOM0029_Tr3 29:32

well, it will be so

ZOOM0029_Tr4 29:34

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

ZOOM0029_Tr3 29:36

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 29:49

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 30:00

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

ZOOM0029_Tr4 30:09

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

ZOOM0029_Tr3 30:13

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

ZOOM0029_Tr4 30:18

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

ZOOM0029_Tr3 30:21

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 30:31

They are

ZOOM0029_Tr3 30:31

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 30:47

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 30:55

I was so nervous. We

ZOOM0029_Tr4 30:57

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 31:02

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

ZOOM0029_Tr4 31:11

but what do we say?

ZOOM0029_Tr3 31:12

We say connection over perfection.

ZOOM0029_Tr4 31:15

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

ZOOM0029_Tr3 31:19

What do we say

ZOOM0029_Tr4 31:20

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 31:51

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 32:03

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 32:19

So nice.

ZOOM0029_Tr4 32:20

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

ZOOM0029_Tr3 32:26

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

ZOOM0029_Tr4 32:33

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 32:46

more. Because we have

ZOOM0029_Tr4 32:47

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 32:55

Um,

ZOOM0029_Tr4 32:56

What was your highlight?

ZOOM0029_Tr3 32:57

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 33:39

they formed a bit of a

ZOOM0029_Tr3 33:41

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 34:07

this is so good. It was so

ZOOM0029_Tr3 34:08

Yeah, what was yours?

ZOOM0029_Tr4 34:09

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

ZOOM0029_Tr3 34:14

was

ZOOM0029_Tr4 34:15

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

ZOOM0029_Tr3 34:20

there. Mm. And that was

ZOOM0029_Tr4 34:22

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 34:41

Shout out to you guys.

ZOOM0029_Tr4 34:43

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 34:52

Oh yeah.

ZOOM0029_Tr4 34:52

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 35:07

That's

ZOOM0029_Tr4 35:08

Then the coffee machine broke.

ZOOM0029_Tr3 35:09

was a

ZOOM0029_Tr4 35:10

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

ZOOM0029_Tr3 35:14

people. It was a slam.

ZOOM0029_Tr4 35:16

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

ZOOM0029_Tr3 35:22

to everyone! Everyone was

ZOOM0029_Tr4 35:23

was just like, So like, yeah, cool.

ZOOM0029_Tr3 35:25

And I just

ZOOM0029_Tr4 35:26

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

ZOOM0029_Tr3 35:28

so nice. thank you to everyone who came.

ZOOM0029_Tr4 35:30

thank you so much everyone who came.

ZOOM0029_Tr3 35:32

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 35:50

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

ZOOM0029_Tr3 35:53

Sydney, can't wait.

ZOOM0029_Tr4 35:55

Okay, we have to listen to

ZOOM0029_Tr3 35:57

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 36:06

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

ZOOM0029_Tr3 36:10

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

ZOOM0029_Tr4 36:14

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

ZOOM0029_Tr3 36:18

so what have you been doing?

ZOOM0029_Tr4 36:19

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

ZOOM0029_Tr3 36:23

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

ZOOM0029_Tr4 36:30

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 37:04

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 37:24

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 37:36

any faster.

ZOOM0029_Tr4 37:37

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 37:55

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

ZOOM0029_Tr4 37:58

for a session.

ZOOM0029_Tr3 37:59

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 38:07

maths. Um, but,

ZOOM0029_Tr3 38:11

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 38:29

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

ZOOM0029_Tr3 38:33

Yeah. I love them.

ZOOM0029_Tr4 38:35

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 38:53

end of your run.

ZOOM0029_Tr4 38:54

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

ZOOM0029_Tr3 39:00

all do in

ZOOM0029_Tr4 39:03

Yeah. If you

ZOOM0029_Tr3 39:04

runs. You get

ZOOM0029_Tr4 39:07

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

ZOOM0029_Tr3 39:13

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

ZOOM0029_Tr4 39:17

Uh, question number two. How

ZOOM0029_Tr3 39:19

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 39:27

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

ZOOM0029_Tr3 39:30

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

ZOOM0029_Tr4 39:33

we'll come back to you with an episode.

ZOOM0029_Tr3 39:34

English side.

ZOOM0029_Tr4 39:36

We actually will need to do an episode

ZOOM0029_Tr3 39:37

do

ZOOM0029_Tr4 39:38

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

ZOOM0029_Tr3 39:41

with yourself.

ZOOM0029_Tr4 39:42

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

ZOOM0029_Tr3 39:45

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

ZOOM0029_Tr4 39:50

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

ZOOM0029_Tr3 39:55

lined up. Cracking?

ZOOM0029_Tr4 39:56

cracking episode lined up with iron.

ZOOM0029_Tr3 39:59

Yes. With Iron. Dr

ZOOM0029_Tr4 40:02

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 40:10

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

ZOOM0029_Tr4 40:16

be they cheeky.

ZOOM0029_Tr3 40:17

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 40:31

Yeah, okay. No. Oh, yeah.

ZOOM0029_Tr3 40:33

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

ZOOM0029_Tr4 40:39

source. Force. Source. Okay.

ZOOM0029_Tr3 40:44

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

ZOOM0029_Tr4 40:48

yeah.

ZOOM0029_Tr3 40:50

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