Cheeky Run Club

William Goodge's race across Australia against armchair critics

• Anna Coldham • Season 6 • Episode 2

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Helloooooooo Cheeky community!

In today’s episode, we share our thoughts on 31-year-old endurance runner William Goodge and explain why he is getting such mixed publicity whilst trying to break the world record for the fastest run across Australia. Is he actually cheating or is it just another case of the Aussie classic, tall poppy syndrome? 

We are also sharing our latest running recommendations for winter and answer some of your running questions at the end of the episode, so be sure to stick around!

 LINKS: 

·  Use the code ‘CHEEKY’ to get 15% off your first order with Pillar Performance

·  Click here for Anna’s Lululemon running gloves recommendation.

·  Click here for Phoebe’s LNDR sports bra recommendation and here for a crowd-sourced running/riding lights recommendation.

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

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

Anna:

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

Phoebe:

This episode of Cheeky Run Club is brought to you by Pillar Performance and their new creatine supplements.

Anna:

should I, go? Welcome to Cheeky Run Club, the social running podcast, and community for your everyday amateur runner. Hello, Phoebe.

Phoebe:

Hello Anna.

Anna:

and hello, listeners.

Phoebe:

Today we are going to be diving into a big controversy in the running world, which is the drama surrounding the latest record attempt to run across Australia, which I actually. I wouldn't have said, I thought this is interesting until I learned about what was going on behind the scenes. And now I very but also gonna give some running wrecks and answer a couple of listener questions about warmups and cool downs and also our next running goals. But first of all, as always, we'll kick it up with our no door runs of the week. Anna, tell me about your worst run this week.

Anna:

My worst run this week? Well, you'll be happy to know it wasn't a run with you.

Phoebe:

Okay.

Anna:

Woohoo.

Phoebe:

I'm always worried. Oh no.

Anna:

Oh my God.

Phoebe:

with me

Anna:

My worst run this week. Wasn't really a run. I went on a walk with Young Ted. Great bloke. Um, well, he, he normally is a great bloke. And then at the dog park he was being

Phoebe:

an absolute feral. not

Anna:

not a great

Phoebe:

bloke. Not a great bloke. He's

Anna:

months old and still got his.

Phoebe:

puppy

Anna:

I was gonna say his male parts.

Phoebe:

Oh,

Anna:

of a

Phoebe:

oh, hasn't been

Anna:

has these balls. Yeah.

Phoebe:

Yeah.

Anna:

Anyway, so I

Phoebe:

think, is that normal? Is that a normal age to to

Anna:

Well, yeah. So my vet friend Abby, shout out to Abby, she recommended waiting until 12 months. just'cause he's a bit of a bigger dog, so he's physically developed, blah, blah, blah, blah, all stuff. Maybe it's mentally, I don't but he's like become quite boisterous. I think.'cause he gets so excited about seeing a dog. So he'll run up to them. But no matter if it's a bigger dog or a smaller dog and the smaller dogs then not it. They like get scared and then they start barking and then he kind of stops. And then the owners look at me What the hell is going

Phoebe:

on?

Anna:

Anyway, so he embarrassed me a couple of times and then I put him on the lead to walk off and then he starts, he's like a bouncy ball, then starts like bouncing up and down with the lead, trying to bite that like barking, kind of

Phoebe:

crazy

Anna:

playing, biting me and I was like, stop it. He

Phoebe:

He has known to chew through leads.

Anna:

He has known to chew three Yes. Well, should I say

Phoebe:

yeah,

Anna:

so we were at our friend's birthday. Dinner, and then we looked down. And we went to a dog friendly pub and Ted was there and then another dog, Ralph was there. Little Cavoodle. Ralph. And all of a sudden Ralph wasn't under the And then Izzy, Ralph's mom looked over and Ralph was on the other side of the pub and was like, oh my God, Ralph, what are you doing over there? Anyway, then he came back over and it was the funniest look, had about 10 of his lead attached to him. And Ted had obviously been under the table just. Chewing through it and then said to Ralph, this is your time. Go escape.

Phoebe:

young Ralph Ted is a quite a, he's quite a confident dog. I see cafes, like he'll really walk straight up to the other

Anna:

Yeah. And be like, Hey, what's up?

Phoebe:

you go

Anna:

a cappuccino anyway, my worst run ring related activity. What is yours?

Phoebe:

Mine is also a running related activity. I was on my commute home, I was riding my bike home and. I've been actually really lazily going a slightly different way, so I don't need to go up a hill sometimes, end the day. Yeah. and it's kind of a nicer ride. it's just, it's way quieter And it's quite

Anna:

Yes Is quite a detour.

Phoebe:

It's quite a detour. But also just like a little bit of a nicer, route usually. However, I was riding up the road next to Barkley Gardens, which for those not familiar with it, it's just kind of a normal suburban street. There's school there, but there's no bike path on it. It's a shared road. And I only have to ride on that road for literally 20 meters before I jump onto the, park. ride on, I crossed and so I was doing that right in the middle of the road. I knew there was a car behind me, but I was Just literally getting across. And the car started revving up at me, like right behind me. And as I was going across and then trying to like, go around me and I stopped and looked at the Yeah.'cause I was like, sorry, what? What is going on here?

Anna:

Yeah

Phoebe:

this is Just afternoon in the park, why are you revving at me? And it was this guy and he just starts yelling at me being like, what do you think you're doing riding on the road? Like get off the road, like swearing. And I was just excuse me, you are being so rude right now. And I, whatever reason, was just not in the mood to put up with it. So I just going right back at him, just being like, you cannot talk to people like that. I don't care if you think I'm in the wrong, which I'm not. It's a shared road, but you just can't talk to people like that. And then he just

Anna:

I'm sure he would've

Phoebe:

oh, he hated,

Anna:

well I'm sorry, but I'm in the wrong, you can't talk

Phoebe:

people. Yeah. I literally was like, this is just not a, not a nice way to talk to him. you can't raise your voice, you swear You have to talk like a normal adult. And he hated it. And he just went ah, like beeped his horns so loudly and then just roared off past me and just left me standing in the middle of the road and I was like. What just happened and the guy in the car behind was looking at me what just happened? Because he must have seen me go the window and be like, mate, wait here. Yeah. Anyway, it was just awful. And the rest of the bike ride home, even though I'd been quite tough to this guy, I was pretty Best friendly. Oh my God, that was so intense. You were, why are you so angry? I'm just a happy cyclist on a road getting over to a footpath. Like what did I do to annoy you so much? Probably, retaliating. don't think he it. Yeah. Anyway, it wasn't very nice.

Anna:

No, but also good on you for standing up for yourself.

Phoebe:

Yeah., Anyway, give me your best run of the week.

Anna:

My best run was this morning with

Phoebe:

was so nice.

Anna:

It was nice. It was such a lovely morning. We went for a jog up through Richmond along the river. Then we had coffee after. No one was in a rush

Phoebe:

was I, it was like idyllic conditions. beautifully calm morning, sunrise. one of those ones where you start in the dark and then just watch the whole

Anna:

thing

Phoebe:

And I agree. It was just felt like we weren't in a rush. No. It was it kind of

Anna:

of felt how weekend runs feel. Obviously you'll leave

Phoebe:

yeah, yeah.

Anna:

at some point You don't shop day. But yeah, it's just, it was

Phoebe:

I love how that run is like every run we do ever, as in that is the same route, we almost always do you and Jen and I run together multiple times a week, and yet it can still just be so nice.

Anna:

Yeah. what was your best run.

Phoebe:

My best run. Okay. I had two great runs on the weekend. I did my long run Izzy Hume,

Anna:

Oh,

Phoebe:

who we had on the podcast little while ago. She is a speedy gal. I was so cooked after that Oh my gosh. Yeah. I was doing, I reckon 30 seconds, a kilometer faster than I normally my

Anna:

normally do Yeah,

Phoebe:

in So it was hard

Anna:

Yeah that's

Phoebe:

really fun. But I would say that comes a close second best to, my best run I like was Saturday. I ran with my brother Joe for an hour. We ran from this cafe. Which was called Standing Room. In Fitzroy

Anna:

Yeah. Yeah, I've heard

Phoebe:

it was The nicest cafe But so we ran from there. We ran for an hour along the river. We ran into Bronte. Our friend who's been on the pod before ran with Bronte for a little bit and it was just perfect. Sunny morning, we started at 9:00 AM We started really and then afterwards sat in the sun at this cafe for a little while. Oh. And it was

Anna:

that heaven. Especially after your busy week. last

Phoebe:

It was, that's exactly, it was come straight off. I mean, we recorded the night before the Friday night, and I was. So exhausted rather than during my long run the next day I was like, I'm just gonna meet Joe casual hour, do it really easy. And it it was exactly what I needed. It was really

Anna:

Oh, so good

Phoebe:

it was lovely.

Anna:

Lucky Joe.

Phoebe:

Yeah. Yeah. I'm lucky me. And afterwards I'm spoiling my wreck Let's get into our,

Anna:

Our

Phoebe:

Main topic for the week,

Anna:

Mm,

Phoebe:

we're actually, I, we, I don't think we've said we're. reinvigorating an old segment we used to do called The Rundown,

Anna:

which we,

Phoebe:

which we love, which is basically where we unpack what's been happening in the running world of late and this week. As I said at the start, there's been some controversy in the running world.

Anna:

There has been. So, I feel like a lot of people might be aware, although some people might not be. But in the coming weeks, you will

Phoebe:

be

Anna:

be made aware of a British endurance athlete and model, William Gooch 31. allegedly. He's now more than half across the country. He is trying to break the record. For the fastest person ever to run across Australia. which a lot of you will probably remember. Ned Brockman tried to do that a few years

Phoebe:

Mm.

Anna:

and sadly didn't make it, so Will is to

Phoebe:

to get that record,

Anna:

to it so he's actually not just trying to get it, he's trying to get it in 35 days,

Phoebe:

which is the record's, 40 days, I'm pretty

Anna:

and eight hours. Yeah. So he's not only just trying to break his. Kind of trying to

Phoebe:

smash and he's on track.

Anna:

He's on the home stretch. Yeah.

Phoebe:

But so a little bit of background about William Gooch. So he started running in 2018, when his mother passed away. And it was sort of a way to, help his mental health. But since then, he's really kind of found his niche in these insane ultra events. So, for example, in 2023, he ran across. The us. So he ran from Los Angeles to New York in 55 days, which was the fastest coast to coast run In the us. He also is what I'd put in the category of,, a modern runner. So here's a quote that I found about him. In an article, he combines high fashion with athleticism, often seen in designer gear, and maintaining a polished appearance, challenging traditional perceptions of ultra

Anna:

Gosh, she sounds like us

Phoebe:

He sounds a bit like us.

Anna:

Modern runners

Phoebe:

combine high fashion athleticism No, but I think this is all part of his story because I do think Novo runner thing that he's bringing, which is also so whenever he clocks off for the day, he has a beer and a cigarette, for example. So he is really challenging conventions of what the traditional runner would see as this is what peak performance looks like and so basically I was not about you. I was loosely aware of this, that someone was trying to do it. I honestly hadn't been following it. I didn't really care until I was notified. By my brother that some people in the running community are not happy about this attempt, and not only that are very, very suspicious.

Anna:

very. So I do wanna say, when he started running, he did it as, as you said, an to sort of cope with his mom's death He got a taste of it when he ran marathons and he ended up raising, I think over 20,000 pounds, to raise money for. Cancer research and he is raising money at the moment, so I think no matter what you think, at the end of the day, he is raising money for a good Yeah.

Phoebe:

So basically what I was first made aware of basically my brother said, have a look at the comments on Strava because people are not happy. And so I went in and had a look and it is pretty wild. There's I would say a team of people. I don't know who they are or where they've come but every single run he does, they extract the data and analyze it For anomalies. Because they heavily, heavily, heavily suspect that he's cheating. So the main things that they're suspicious about is his heart rate data, because they're basically saying it is way too low, it often sits at a hundred beats per minute.

Anna:

he's Yeah. Well he's run walking.

Phoebe:

He's run walking. Yeah.

Anna:

which they're saying is insanely too low. That and his cadence, they're saying his

Phoebe:

Yeah. I get the bit the

Anna:

high. So we'll get into it, but there are a few things saying that. Because he's going so slowly because it's such a long event. His cadence should be lower than it is. Yeah. it's high. Um it should be about 20.

Phoebe:

but isn't he just taking tiny steps?

Anna:

Well, that's what people are arguing as so there's now been article posted about it in the daily, in the daily Mail of all

Phoebe:

places. Mm-hmm.

Anna:

where delved into the accusations and that's where we learned. It's not actually the first time he's been accused. So one of

Phoebe:

this the, this is my favorite part of the story.

Anna:

So. One of the main, accusers is a guy from, Southwest London, William Cockrell, a sports writer, and he is so obsessed with the idea that he's treating, not just now, in the past when he was doing the US run that you mentioned earlier that he actually flew over there to try and catch him in the

Phoebe:

Yeah. Which I just think that is so funny that level of intensity around.

Anna:

bizarre. Alas, when William Cockrell, went over to, found William Gug, he found he was just jogging along exactly as he said He was. Um.

Phoebe:

him. Yeah. But he still very much believes that he was cheating.

Anna:

Yeah. but William Rell denies that he's jealous. He just says that there are so many amazing ultra honors in the world that aren't getting the attention that this guy is, and he thinks that's wrong. That William the one getting the

Phoebe:

Yeah, it is. It is a moral plight. I read, which I've never heard this term before, but I was reading about one of the accusations of Watch Muleing, which like, yeah. For other listeners who aren't familiar with it, it's basically like when

Anna:

of before. Yeah.

Phoebe:

share your watch between people, so they're kind of saying maybe he, Runs with his retro, but then gives it to someone else while he sits in the car or

Anna:

yeah. Yeah. So we both found ourselves corner of the internet. We never thought we would be. which is website called Let's Run, which is a running forum. I'm never on chat forums like Reddit like, I know that my dad. He probably will hate me saying this. goes into a forum about the Melbourne demons

Phoebe:

yeah,

Anna:

similar, they's just chat about trades injuries, how team's going, blah, blah, blah. And it's a similar thing. So you make these anonymous accounts you just say whatever you want

Phoebe:

so you had, had you ever been on before? Had you, had you heard

Anna:

I have heard of it through one of our girlfriends and I went on it last. Year around some sort of doping scandal, but I really quite configure. I didn't really, super sleuth

Phoebe:

Yeah, so I'd heard about Let's Run. always, whenever there's a controversy in the running world, it always seems there's rumors and discussions Let's Run, and I always just thought, you know what? I have no

Anna:

is not for

Phoebe:

being part of those discussions. Alas. Today. I found myself scrolling through pages and pages of comments around William gge, and it is, it's actually incredible the amount of posts that are going into, so the main,

Anna:

for Yeah,

Phoebe:

the main invest.

Anna:

so many people, uh, talking about it. Mind you, I just wanna he's, he's 2000 kilometers in, he's still got 1800 kilometers to go. let's, say that like he's doing

Phoebe:

it. Mm-hmm Can

Anna:

you imagine how hard it would be? Not just to do what you're doing at the moment, physically and mentally, but then also to think that

Phoebe:

people aren't believing you.

Anna:

are not believing you

Phoebe:

I wonder if he care. Like,'cause I don't actually, I think this is a small group of people.

Anna:

I reckon he does. he got Cockrell, removed from his Strava.

Phoebe:

Wow. So there is someone on, let's run with the name Good Will Hunting. Which really made me chuckle and

Anna:

like that one. Did you

Phoebe:

it's very clever. It's honestly, it's

Anna:

It actually is quite clever.

Phoebe:

And he has assembled what he calls a team of people who are analyzing each of his runs. And this is actually where I got to the heart. I started to understand a little bit more about cause I was reading the stuff about the heart rate and I was like, oh, whatever. He's half walking. Of course his heart

Anna:

of course low.

Phoebe:

And like you found that thing, comparing his heart rate to Ned Brockman's and being like, it's Really similar. think is on left turn as well. But this, the crux of their frustration is supposedly it's just in these very, very specific events. His heart rate will change from being around one 40 to closer to 1 0 5, and it's actually when he speeds up. as this person said often to super world class levels, his heart rate collapses down. So the example they give is he competed in an actual race. There are multiple 60 mile stretches. One of the 60 mile stretches he ran. Took him 27 hours to do and his pulse was at one 40 and then the next 60 miles he did in 15 hours to nearly half the time, overtook almost the entire field, although he only ever overtook at aid stations. when no one could see him, he overtaking anyone. he like run past everyone at the aid station and his heart rate came down to one 20. So that I'm like, okay, maybe that does sound kind of weird. they're basically saying it's when he's unobserved, he speeds up and his heart rate goes down.

Anna:

However,

Phoebe:

I then went back to his Strava.'cause I was like, okay, let's have a And I, it just looks like it was always around a hundred. So I really. Get it. I couldn't really see an example of when it had gone up to, it was never at one 40. It was

Anna:

Yeah I, I did notice from his Strava, they're ever so slightly for, if you look at the first 20 ish Ks of his there is a slight trajectory is slightly on the up in the that there are more kilometers that he runs at about a hundred and twenty, a hundred twenty five beats per

Phoebe:

Yeah.

Anna:

between 15 and 20 Ks than zero and five. And then after the 22 ish case. Then it gets down to. Back a hundred, like quite often, sometimes below a hundred. Um, and And then I was thinking, oh, maybe it's like a change of pace. Maybe right down, but he doesn't, there's not There's the same pace. Or maybe he slows down for a bit, but then we will start at a faster pace again. And when I say faster pace, obviously it's not a super fast pace because he's

Phoebe:

Yeah,

Anna:

110

Phoebe:

yeah, yeah,

Anna:

but yeah, it never quite reaches what it did at the beginning.

Phoebe:

the other,, theory in terms of the people who are defending him is people are saying there is some over training effect where when you get to a certain point of exhaustion, like your heart rate actually does drop. And there's evidence and science behind that. I don't understand what it is, but saying like. He's overreaching and so his heart rate is almost actually a sign of which I don't know if this is the same, but I know with my aura ring, they say if your resting heart rate is too low, it can be a sign that you're actually not coping with the amount load yeah. So there's obviously some kind of

Anna:

I would assume though, and there is absolutely no science behind this, this, there might be, I just dunno if there but I would assume that might be the case that maybe when you're kind of not coping and almost in a bit of shutdown mode, you are heart rate does drop. But I would think that that kind of means you can only do that for a certain amount of time before your body Completely, yeah. like down and collapses, which never.

Phoebe:

he does. He seems to charge

Anna:

So it is interesting to think that each day that could happen. but then there's no, I mean, who knows? There might be long term effects and he's probably gonna be absolutely cooked when he finishes, but I just mean he can still then get up and do the same thing. the next day Whereas you'd think if your body is in that zone,

Phoebe:

But I think that's his, he whole thing is that he's a freak.'cause he,

Anna:

can that.

Phoebe:

I think what I almost find more interesting than the easy cheating, or isn't he cheating, it feels like sometimes when these big dramas explode in the run world, it's a real clash between the old and the new terms of running philosophies and attitudes on running. I found this quote, well, there was this situation early on in the run where maybe two or three days into the run across Australia, William finished, stopped, said he was done, had a couple beers, and then was like, oh, you know what? I've got a couple more kilometers in me, and kept And people were really annoyed at that because Well, this is one of the quotes. He doesn't understand that rubbish time and distance at the end of the day is poor strategy eats into recovery time, which is now under nine hours. basically being like, you've got less time to sleep. Like they're really annoyed'cause he's not respecting the distance. And then this was my favorite.

Anna:

this quote

Phoebe:

It's actually so funny. It is not sport as we know it. Our sport is noble, historic and takes tremendous sacrifice, skill and discipline. And now we have him selling beer at the end of the run. Not once, but twice on top of all the other products. He's shilling and putting up his run and then deciding to add to it after beer and then just leaving it withdrawn. I actually dunno what that sentence means also, darn crass. He I just,

Anna:

yeah, I think Dave, my husband, he actually made this point that I remember when Ned Brockman first started his journey, there were so many.

Phoebe:

In

Anna:

quotation marks, old runners, and when we say old runners, we don't mean literally their age being old,

Phoebe:

No.

Anna:

feel like that they have been running. way before running

Phoebe:

became cool. Yeah.

Anna:

and popular and for some reason they feel like they have this ownership running and it's their prize per session and therefore that anyone new in, it's almost like they. Uh, need to prove that they're good. Anyone that's sort of deemed to be a bit of a threat yeah. Is deemed trash until proven otherwise. Dave even was saying, which I remember, when Yeah. Ned Brockman first started his, journey across Australia. He was saying, he reminded me how. So many of, the people that we mix with and everything were so quick to shut him down. not even give him a

Phoebe:

Yeah,

Anna:

because they're like, oh, hold up. Who is

Phoebe:

guy? blah.

Anna:

blah. I don't know him. He hasn't come through the ranks

Phoebe:

Yeah, yeah, yeah, yeah, Yeah.

Anna:

kind of are just not accepting or whatever, and which I, I remember when he first said that I was a bit defensive and being like, oh no, I don't think so, but. I dunno, when you kind take a step back and think about it and that is exactly what is here. I really hope that he is running. Yeah. But it just goes to show I feel like these like old runners, they have this be in their bonnet about not wanting anything to ever. but I just don't understand because generally speaking, the running boom is just beneficial for everyone. also beneficial for these old runners because they have more events.

Phoebe:

Yeah, I agree. I think it's really problematic. I actually think, yeah, Ned's such an interesting example because, whilst I definitely have issues with. Part of the Ned Brockman thesis. there's a lot of toxic elements to what he does, but I have never cared at all about the fact that he was trying to break that record as in something I didn't care. I was just cool, good on him. He's, he's doing, doing what he wants to do. I just like, whatever. It's just like that, that is not an issue. And the, I think there's something about, different attitudes or philosophies clashing that I just think people. Take really personally, and it ends up being something that I think it's obviously not good for the sport, but also, I don't know, it's almost like people want it to stay the same and they just don't want to change Mm-hmm And that's just no way to live your

Anna:

yeah, it'd be interesting to know if this happens as much in other countries. I don't know. I know Australia is renowned

Phoebe:

Yeah.

Anna:

like tall syndrome and

Phoebe:

Yeah.

Anna:

I just feel like anyone that's sort of trying to do something a bit different a lot of the time Is. Kinda shunned a little. Yeah.

Phoebe:

I definitely think that's a big part, like putting themselves out there, doing something

Anna:

Yeah, Yeah. Exactly. And

Phoebe:

yeah, I agree with you. Exactly. I really hope that he's not cheating. Actually, I don't even care that, I mean, yeah, obviously I hope he's not cheating'cause that's about the wrong thing to do. But I'm not particularly invested in it either way. But when I see the obsession and the extent to which that feels unhealthy.

Anna:

It feels so unhealthy. And if anyone so you don't have to jump onto the Let's run

Phoebe:

crew do

Anna:

done the dirty work for you, but these people have downloaded all of these graphs and compared each kilometer split with all these other things the processing of that data and reading it would take so long

Phoebe:

and hours and hours every day,

Anna:

surely, you know, go and, I don't know, I just say go get on the foam roll or or something like you have something better to do sure.

Phoebe:

Surely you got something better to do. But yeah, I don't know. I noticed that they'd gone really quiet over the last week or so. There haven't been many additional, there's still those two few main people, but in general it feels people

Anna:

a little Yeah. Yeah, I wonder, for William Gge, I, I wonder what your perspective is, obviously he's sort of gone a bit. He's I know that I said that he that Instagram story, but you know, he's not trying to prove himself in the

Phoebe:

sense

Anna:

he's doing. Instagram lives the whole or whatever. Do you think that he would have less scrutiny if he kind of rebounded and was like, okay, I'll be completely open. literally I am filming this whole thing? Yeah.

Phoebe:

Um what do

Anna:

think it's better just to stay silent?

Phoebe:

I mean, I just feel like he's probably so deep into the run and exhausted that I don't know. Like he's, doing his Strava updates. It's all recorded. I don't know what you need to qualify for, a official world record, in my mind, if he's doing everything he needs to do to officially qualify for that, then. I don't see why the average puncher on the street should require more information. However, if, I don't know, maybe for the world record, you actually do need to, there is more of a burden of proof. I don't know.

Anna:

Yeah. I'm not sure. So What do you think? Do you think, is he running,

Phoebe:

I think he's running. Yeah. Yeah. I don't know. I think he's running, so he's got a weird heart rate. I case closed. Yeah. What do you think

Anna:

I think he's running as well. I just think it's probably. People trying to find a negative in something and I really, as we said, I really hope he's running. I think what's telling you is that he's now, he's coming into Adelaide, he's just been across an, he's coming into Adelaide and then there's going to be a lot more people around.

Phoebe:

there already. Ha. I actually saw, there are multiple people over the last few days on his drive and Instagram. People were like, so fun running with you today. That amazing. Yeah. Like,

Anna:

which is true, but again, I feel like the ex extent, well the, the stretches of road that they're on are so long and straight. you would be so just playing devil's

Phoebe:

but see

Anna:

it would so easy to see someone coming, now I feel like Adelaide to no, I do, but I feel like from Adelaide to Sydney, you're not gonna, he's not gonna be able to not be running

Phoebe:

Oh, I'm really

Anna:

I that if he's not, I feel like we're gonna find out before he gets to

Phoebe:

out I'm real. I'll tell you what, it would be so crazy if it's found out that he is cheating if someone somehow captures it. But, um, I'm excited. Let's do a poll and let's suss out from our listeners do we think he's telling the truth or not?

Anna:

I reckon by the time this episode comes out we'll know.

Phoebe:

Well, no, that he's cheating.

Anna:

Um, should we about Pillar? So Pillar Performance are very kindly sponsoring this week's episode, and they have given us a discount for 15% off Your first order. Please use the code cheeky at checkouts. So Phoebe, you were telling me off air about your chin up progress. how do you think the new creatine monohydrate product is helping you to hopefully one day get your chin up over the bar

Phoebe:

Oh, it's the dream. The day that that happens without being heavily assisted, we'll be so exciting. Yeah. So I did think it was time to give another chin update. I know. Everyone's very in, invested in this journey of mine. I would say actually across the gym I've started noticing, either I haven't changed my weights for some exercises, but they're coming a lot easier or, I am starting to add a little bit more weight here or there, which is very exciting. Yeah, and I genuinely think I saw no progress for the first three months in the gym, and I have noticed since I've been taking creatine regularly. And maybe it's just that I've been doing gym for long enough, but I feel like it's making a difference with my strength, which is obviously the main thing that Creatine's meant to help. So with the Chin Up, I've started a new exercise for it, this is can be a little wreck for anyone who wants to give it a go. What you do is you jump up, so you're holding yourself above. Then you just try and lower yourself down as slowly as possible. Oh yeah. I still do it assisted, but with much less assistance than when pulling myself up. And that's exactly the same muscle groups that you wanna be acting to pull yourself

Anna:

Yeah. Yeah. And with no assistance.

Phoebe:

Yeah. And so I'm now can hold myself up for three seconds. Yeah. Before I slowly start lowering and on Tuesday I tried to do just one. chin up. And I, I reduced the weight by another seven kilos what was helping me. So it took it down to 30 kilos I think was. And I got up. Hey. It's progress.

Anna:

it's gonna happen sooner than I thought.

Phoebe:

Well who knows?

Anna:

Thank you once again. Pillar performance for making this episode of Cheeky Possible

Phoebe:

and helping me with

Anna:

chin

Phoebe:

my Chinup goals Um, okay. Let's do, we have a couple of quick recs this week. Tell us what your rec is

Anna:

is the, so it's getting cold in Melbourne or just in the Southern hemisphere in general. and I have world's worst circulation, not exaggerating. So my recommendation is getting yourself a pair of the Lululemon women's fast and free fleece running gloves. They are

Phoebe:

They are.

Anna:

So, so helpful, and I just feel like they make those cold mornings or afternoons

Phoebe:

that much more manageable.

Anna:

and you don't have to stretch your long sleeve tops by pulling them

Phoebe:

Yes, that's do. I, I need to get it, I need to get into run running gloves. I've really never

Anna:

I really, really like them.

Phoebe:

I remember you, you have been known to rock short sleeve and running gloves.

Anna:

Yeah.

Phoebe:

Yeah, Is that just'cause your hands get so cool?

Anna:

yeah. I feel like my circulation is just so bad and I have this thing, when my hands get really cold, it doesn't matter how warm the rest of my body is. especially if you're doing a session or something hard, I just feel like I can't run properly. like arms feel so heavy

Phoebe:

Yeah

Anna:

numb Yeah.

Phoebe:

That's not a feeling.

Anna:

No. So, yes. Love the gloves. what are you recommending?

Phoebe:

Well, I'm gonna do a recommendation on behalf of, actually a few people, sorry. I asked the question on our Strava group this week about running in the dark tips and there were a few recommendations for the brand, kg.

Anna:

Nog. nog. yeah.

Phoebe:

Okay. Have you used before

Anna:

I have.

Phoebe:

it a cycling round as well?

Anna:

yes. do lights.

Phoebe:

They do lights. They do lights. Yeah.

Anna:

Oh, sorry. I it away.

Phoebe:

That's the recommendation Well, sorry. It isn't, so I have never run with a running headlamp, but I did one, after work run this week I was like, this is insanity. I can't be doing

Anna:

Yeah.

Phoebe:

It just felt like I was gonna trip over if nothing else. And. A few people specifically called out their no, either Chest strap, headlight. little you can get little ones that you put on your wrist that don't show the way for you, but just, show people that you're there. for example, I was running on a path with heaps of cyclists. So obviously you wanna be able to be seen, but I'm gonna try and check them out. they just look very like nice and lightweight.

Anna:

so lightweight. I've actually been known to. when we used to run, laps around Park Lake as a session and it would be dark. I have the, no, it's Nog, KNOG. Yeah. I have their bike lights, but they just clip on and clip off. So I used to tuck them into my sports bra ride, run when I ran

Phoebe:

so people could see from behind

Anna:

Because I just always get scared of cars coming up behind me and not seeing me.

Phoebe:

Yeah. Okay. Okay. I have another wreck we're on to onto it. we have put on our Instagram before, but when you just said sports bra, I was like, I actually can't not say this. The L and DR. Locked and loaded. Sports bra is the best running sports bra I've ever had. I use it now. I save it for my big, well, I just save it my, either my like long run or my biggest session. I have never once had chafe in it and as longtime listeners will know, I chronically, chronically

Anna:

Yeah.

Phoebe:

with chafe it has cup sizes and also heaps of adjustable straps, so you can actually make it fit. I think you could make fit really well. And it's the most supportive sports bar I've ever worn. And I Couldn't be more impressed with it. Heaven.

Anna:

Heaven, Alright, So, ah our last little bit for this week, we are answering a few listener questions. So Thank you everyone for writing in. We actually, we see all of them and very much appreciate it.

Phoebe:

maybe, we'll, we've got a few that we really wanted to talk about that we're not gonna have time to, so maybe over the next few weeks we'll do a few more. Yeah.

Anna:

Yeah. So, listener, Alyssa has asked us to please give us some tips on warmup routines and drills. So, thieves, what is the purpose of warming up and some drills?

Phoebe:

so I mean, there's a few different purposes that they do, but the main thing that you can think of, the purpose of your warmup as literally just getting you ready for whatever physical activity that you're going to do. so you do them and running, you mostly do them for a session. So when you're gonna do some harder, faster activity and it primes your body, it gets it ready to go, not just to Exert itself, but also, to activate the right muscles to improve your technique and ultimately prevent injury and improve, performance. one of the reasons I wanted to answer this question is because. someone I won't name, but I'm one of my friends who's recently into running

Anna:

sounds so

Phoebe:

suspicious. Yeah. as in, she hasn't consented to me telling this story. One of my two won't be named who she's recently got into running and I asked her recently, why do you never do warmups and cool downs? I see your sessions on

Anna:

in, just goes straight into the

Phoebe:

literally just starts a session and she was saying I don't wanna like tie myself out too much before I start running. And then I also don't want to, once I finish my session, I actually just need to stop a bit Yeah. And she, and as I came to understand, she thought she didn't realize you were allowed to stop between you warmup and the session and then the session and the cool down. So obviously when we do sessions, we will warm up, pause our watches, stop for five minutes, whatever, to have a chat fully. recover. And then do the session. Stop, lie down on the ground, do whatever you need do. And then when you are, have caught your breath back, you can do your cool down. Um, yeah. Yeah. So what does a good warmup look like to you

Anna:

a good warmup would be, yeah, I kind of like to do 15 minutes or so, really slow jogging and then stop. And then I like to do a few strides, which is, we've spoken about before, but they're pretty much just a, 80 ish, 60 to 80 meter. stride through where you're actually getting up to speed faster than you would in a, almost like a bit of a sprint. But obviously you're not going

Phoebe:

you are not trying to, yeah.

Anna:

you've literally like just warmed up and you are not feeling great. But I feel like you're trying to focus on form and try and focus on how you feel rather than Pushing yourself completely, but it's just kind of getting into the rhythm of running, I feel like it loosens you up even more. I also, I guess similar to drills, I feel like Because you're focusing on your form, it refines your running form. You're running faster than a warmup and I feel like it's a good introduction to recruiting those

Phoebe:

muscles

Anna:

recruiting mid session.

Phoebe:

do, do you ever do drills?

Anna:

do high knees'cause I I feel like I have lazy, well I've been told I have lazy glutes so I

Phoebe:

does that turn them on?

Anna:

well a little bit. Yeah.'cause you're sort of especially if you're doing high knees but skipping

Phoebe:

Oh yeah.

Anna:

have to like your glute has to turn on in order to

Phoebe:

to do that. Yeah. Okay. Yeah. you see pros doing their drills and they look very complicated

Anna:

and they look

Phoebe:

but you're right. when I think about even what we sit in, like soccer warmups, we do high knees, kickbacks, side steps, all those things and you're just turning

Anna:

Yeah. They're like dynamic. Kind

Phoebe:

And I, yeah. Oh, I love doing some dynamic kicking before, stretching stuff It feels so good. And then feels so nice when you start your first rep, when you've done all these things. That's they feel like effort, but they actually make the session so much easier. And there's a lot of evidence to say how good they are for injury prevention, to do a proper warmup before you start, pushing yourself also with cool downs. I remember I used to have really bad ITB issues and I remember being told it can happen from lack of cooling down. if you do, if you go from a hard session and you stop straight away and you just stop, then that can cause ITB issues.

Anna:

oh, that's so interesting. Yeah,

Phoebe:

I don't know why,

Anna:

Interesting.

Phoebe:

That's what I was told. So do your warmups kids, we

Anna:

do listen to Auntie Phoebe. okay, so last question. Iona has asked, what are both of your next running goals?

Phoebe:

Yeah, actually a few people wanted to know what are we training for at the moment? you doing? What are we, what the heck are we doing? so it probably is a good thing to like touch base again. I know I already alluded to this last week, which is that I wanted to do, the Gold Coast Half Marathon and now have a ticket to that, very exciting. So thank you so much to everyone who reached out offering to get rid of their tickets. I hope you're all okay.

Anna:

Sorry, that's not actually funny. I

Phoebe:

it is very generous we've done a transfer. I've also secured tickets for Additi o other people messaging and being like, well, I'd like to do it if there's any extras. so I. I'm gonna do a 5K next weekend actually. Oh,

Anna:

one

Phoebe:

There's this 5K series in Melbourne. It's actually really cool. basically once a month, the next six months and they've run on a Saturday morning, same time as park run. And it's just instead of doing park run around a park, you just do it around the track. cool. And started like, the series

Anna:

called just for so people

Phoebe:

that's really good question. Okay, they're called, love the Run. there's five rounds. Basically they're start in April, so the first one's already happened and they go all the way through to August. and they basically, they're from 8:30 AM to 10:30 AM and they just have a series of races the fastest. At the start all the way through, you self-select which one you wanna do. It's only$15. It looks so good. And I'm like, this is perfect. It's a Saturday morning. So I am definitely far from PB form, but I thought that'd be really fun. it, have a hit out, see where I'm at, and then hopefully do a few more. Five Ks. But then, yeah, so Gold Coast, half Marathon, I think I really tossed and nar about whether I wanted to do it because I haven't been training for half marathons. I don't feel like it's easy to think that I shouldn't race, so I'm not in PB form. Mm Which I know I'm not. But then I'm also like, okay, well I can just do it and try my best and

Anna:

fine. Yeah. Yeah.

Phoebe:

and at least like, I've

Anna:

you're definitely gonna get a PB if you don't do it.

Phoebe:

Yeah, yeah, true. And just not all about pb and I thought, oh, that we wanted to go up anyway, to get around it and be involved. so I am gonna do that and i'll do kind of a mini block for it. I'll do like four or five week block where I do some, slightly longer sessions on a Friday. That's the only difference. I won't change up too much, but, yeah. Nice.

Anna:

Nice.

Phoebe:

What about you?

Anna:

my running goals aren't necessarily performance based for health reasons. I'm not really, I think I've sort of spoken about before. I'm not really allowed to do, or I'm not allowed to run the way. That I would like to, I say not allowed. I've been advised No one's actually holding me

Phoebe:

Yeah. Yeah. Dave.

Anna:

Dave. so yeah, my goals aren't performance based. I'm more just trying to enjoy each run and be very grateful for each run I get to do. and I mean, it's kind of been, I've found it, I mean, I won't lie, I found it a really hard shift, but I think it's Good in a sense. good character building. We do like

Phoebe:

some, we do.

Anna:

and it's also nice to remember, I guess it just goes back to basics as to why you run. And for me, it's so many reasons and I love focusing on races or just training hard and everything, but at the end of the day it is more so about that social connection and also moving your body and. Doing yourself a service to your old mental health. Um, so yeah.

Phoebe:

um,

Anna:

haven't set a goal, have I?

Phoebe:

Well,

Anna:

Well

Phoebe:

enjoy it. Have

Anna:

fun. Yeah, enjoy it.

Phoebe:

fun. Yeah. Enjoy it. You're gonna come to the Gold Coast?

Anna:

You're gonna come to the Gold Coast? I'm gonna come to the Gold Coast and I have a 10 kilometer entry. So if anyone is jogging along the 10 kilometers I will you there.

Phoebe:

That'll be so fun. It will be fun.

Anna:

Yeah. I will have no fomo. No, you

Phoebe:

you won't be.

Anna:

I say twitching.

Phoebe:

Twitching.

Anna:

Alright. I think that is it for today's episode. I

Phoebe:

think it is.

Anna:

Thank you so much for listening. yeah, we'll do a little poll, but we would love to hear thoughts about the transcon, which is the run that William Gug from Perth, Sydney. It took me an embarrassing amount of time to realize that means. Across the continent. I kept seeing transcon. I was like, what

Phoebe:

what are they talking about? Yes. Let us know what you think and thanks. We actually had so many people write in off the back of last episode, about runner, Saying how much they love app and

Anna:

Yeah. is so good.

Phoebe:

Yeah. Which is

Anna:

So kudos to you. Kudos to Anna, and we can't wait to be in your ears next Monday. Yay Bye

Phoebe:

Yay. Bye.

Anna:

Bye.

Phoebe:

So I did think it was time to give another chin update. I know. Everyone's very in, invested in this journey of mine. Um, and. Sorry

Anna:

sorry.