Cheeky Run Club

How to plan your dream runcation

• Phoebe Pincus & Anna Coldham • Season 6 • Episode 7

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Hiiiii cheeky gals and pals! 

With cold weather and dark days upon us, we’ve been dreaming of getting away… but not on any old vacation, a RUNCATION!

In today’s ep, we’re giving you our top ten tips to plan, execute, and enjoy the best running vacation with your friends. 

Stick around until the end of the episode to hear us discuss Faith Kipyegon’s upcoming attempt to break the four-minute mile later this month.

LINKS:

·  Check out Faith Kipyegon’s Instagram

·  Read our latest Substack, ‘The Oura Ring: Gamechanger orrrr bit of a rip off?’

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.

Phoebe Audio:

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

Anna Audio:

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

Phoebe Audio:

Anna and

Anna Audio:

and hello listeners. Today

Phoebe Audio:

we are going to be talking about run vacations, also known as running vacations. It's currently very early days in winter and I don't know about you all, but we are already sick of it. it's times like these where you need a holiday and there is no better holiday than a running vacation with friends. Exactly.

Anna Audio:

If you've listened to cheeky much over the years, you'll know that we always preface that we are no experts. However, in this one instance, we are happy to say that we are indeed knowledgeable. We if not experts well.

Phoebe Audio:

bleeding. So

Anna Audio:

So we are gonna give you our top 10 tips for planning your next vocation. We are also going to do a rundown on a. Historic record attempt that's coming up in the women's running world, which is Faith Kip Y's four minute mile breaking four. Most of you would be familiar with Kipchoge's sub two hour marathon that was held, I think it was six years ago, maybe in 2019. Yeah, so this is similar to that. Except I would say even harder.

Phoebe Audio:

Yeah. Well, I think that's the consensus.

Anna Audio:

Well, I, I think that, yeah, I think the consensus is that she's less likely to break than

Phoebe Audio:

Yeah. I think this feels more ambitious. Not that wasn't, obviously breaking two hours of marathon is so ambitious, but people knew he could do it. Everyone was like, he's got it in him in the right. Whereas this feels like, feels really ambitious, which is exciting. It

Anna Audio:

so cool. first of all, before we get into all of that, as always, we'll kick it off with our notable runs of the week. Phoebe, give me your worst run or running adjacent activity.

Phoebe Audio:

Okay. It's, it's running adjacent, although it filtered through to some runs. which is that I randomly this week on Tuesday, I got a toothache. I'm

Anna Audio:

starting to wonder how that filters down to some

Phoebe Audio:

does. I'll tell you how, because when I ran it would throb, oh, like every It would throb a bit. And I was like, this is so annoying. And it definitely accelerated how quickly I went to see a dentist about it, because I feel like this is the kind of thing I'd normally be like, uh, whatever. It's a tooth. They gotta go away. But I'm like, this is so annoying. Every run, I can just feel

Anna Audio:

So does it get worse when you run?

Phoebe Audio:

when I step, it would like jolt and it would it. but funny story,

Anna Audio:

Mm.

Phoebe Audio:

I went to the dentist this afternoon and I was saying, oh, it's really sore around here. And I dunno why. And like, even I did yoga this morning and it was in different poses it was hurting. Oh yeah. It was really weird. And I went and literal saw this, random dentistry happened to have some availability free. And he was looking into it. And he is doing these scans, like things the dentists do. Yeah. And then he sat down and he goes, Hey, are you a bit stressed?

Anna Audio:

Aw.

Phoebe Audio:

And I was like, yeah. I was like, I actually am. And he was like, oh, have you been waking up, in the nighttime? And I was like. Yeah, I have been,'cause I've been waking up really early in the morning for no reason. Well, because I'm stressed I think. And then he was like, yeah, you've been clenching your jaw. giving you, you were too late. Yeah. Yeah. I was like, oh my God, this is so funny because just this just feels really, it's a classic,

Anna Audio:

It's

Phoebe Audio:

it. So

Anna Audio:

so brand.

Phoebe Audio:

I need my dentist. I need my dentist to tell me

Anna Audio:

to tell you, I think you're a bit

Phoebe Audio:

But yeah, so he said, if it's a tooth problem, it'll be, this is pretty niche tooth chart for everyone. But if it's a tooth problem, it'd be one tooth. But mine's that whole. Part of my jaw

Anna Audio:

Ah,

Phoebe Audio:

and Okay. Which is a bit of a giveaway. And then did these press down on all these random muscles all over my face and neck. And some of them were super tight. yeah. And really tender. And

Anna Audio:

he give you a massage?

Phoebe Audio:

massage. No, I wish, Some places I was like, yeah, that feels nice. Like,

Anna Audio:

Yeah.

Phoebe Audio:

but he was like you can go and get a face massage. which I dunno if I'll be doing, but yeah, the other thing was. I always sleep on that side of my face. And that's my right side of my face for anyone interested. Um, and so

Anna Audio:

know your sleeping

Phoebe Audio:

before? Yeah. I always, always on that side and I need to flip it over. Yeah. and he gave me some exercises to do.

Anna Audio:

cute and then how can you actually stop the clenching? Has he given you something bite down

Phoebe Audio:

on? Well, I, no. So He said, hopefully we can just manage it with releasing the muscles. I tried to be like, should I try and get less stress? And it was like, that's not my area of expertise. I was like, fair enough.

Anna Audio:

we'll need a longer appointment for that.

Phoebe Audio:

So anyway, hopefully tonight I'm gonna sleep on my other side. And I, maybe I'll do some meditation, vomit

Anna Audio:

some meditation for like

Phoebe Audio:

Just stop it

Anna Audio:

Yeah. And leave your phone, don't look at your phone for half an hour or

Phoebe Audio:

Yes. Yeah. I need to start doing some of those, those classic things. It's just classic. Just it's just the classic thing. anyway. What was your worst. Running related activity of the week.

Anna Audio:

Well, mine also happened today, mine was this morning. I took Ted for a walk the park, which we frequent twice a day. Dave went for a run and he was running around the park and then had just met me after. Luckily I had his jacket and then we were just wandering for a little bit. Ted proceeded to play with this. Labrador thing called

Phoebe Audio:

Thing. Smaller dog,

Anna Audio:

Dog thing. And you can always tell when Ted's kind of had enough or getting a little bit scared because he starts sort of running towards us or then he'll let the dog chase it, but then he always kind of comes back

Phoebe Audio:

to us. Yeah. he's like, okay. Yeah.

Anna Audio:

Anyway, and then he did that one time and Dave and I were just chatting. But then I was just chatting to Dave, not bracing for anything, and it has just run straight into the side of

Phoebe Audio:

No,

Anna Audio:

and I have gone down. It was so painful. feel like super painful things don't happen that often when you're an adult. but I was in agony and then I was so scared. I've never had a knee injury or anything before, and I have heard of horror stories of people Doing their ACL or breaking their leg park. And I genuinely was like, I can't move my leg. oh my God. And it was so, I reckon for about 10 minutes or so. And then I think,'cause I freaked myself out because I was thinking of that. I started getting obsessed. Oh.

Phoebe Audio:

Oh, you would've been in pain? Yeah. Did the owner and chat to you? Uh,

Anna Audio:

sort of. She kind of tried after a while, I think after I was still down for

Phoebe Audio:

minutes. Are you kidding That she didn't run straight over?

Anna Audio:

Well, I think she must have thought I was fine. But then when I hadn't gotten up, she sort of came over and then I kind of just gave her a wave like, I'm fine.'cause I was embarrassed because I was crying. God Dave was there. And then he sort of helped me up and then I kind of hobbled home and it's fine. It's completely fine. I definitely haven't done anything but it is. It's really sore. I cannot walk up or down stairs or up a hill.

Phoebe Audio:

Oh

Anna Audio:

my leg like locked It feels like, do you remember when you're a kid and people used to kind of buckle the back of your knee,

Phoebe Audio:

oh, yeah,

Anna Audio:

yeah, yeah. It kind of feels like.

Phoebe Audio:

like that's what's

Anna Audio:

That, but constantly,

Phoebe Audio:

Oh, that is not good. Yeah.

Anna Audio:

Anyway. so I can't run anyway

Phoebe Audio:

had luck.

Anna Audio:

I kind of thought it would get better, but it's just, yeah. And I try to sort of shake my leg out and I cannot, it's so sore and stiff. Really. Yeah.

Phoebe Audio:

long after it happened did it take you to think, oh, I can, at least I can make it my worst run of the week?

Anna Audio:

Well, it actually wasn't until I was speaking to mom and dad on

Phoebe Audio:

the phone. Yeah.

Anna Audio:

on the way to work, and then dad said, oh, well, at least you've got your worst

Phoebe Audio:

run of the nice. You're like, ping,

Anna Audio:

actually maybe Dave said that. I don't one of them a

Phoebe Audio:

Dave Dad, Dave.

Anna Audio:

Dave, Ted. so yes, that was my worst running adjacent

Phoebe Audio:

Oh, Anna, I'm sorry.

Anna Audio:

It's um, good content.

Phoebe Audio:

content.

Anna Audio:

if nothing else, it's character building. What about you? Gimme your best

Phoebe Audio:

run best. Yeah, we a

Anna Audio:

we need to

Phoebe Audio:

need to lighten I have to say I had some lovely rainy runs. Just wanna give a shout out to rainy runs. Yeah, I had some just.

Anna Audio:

quite peaceful

Phoebe Audio:

you. Yeah, there is something really, really peaceful and I feel like it's way quieter. And I feel like when you're running with people and it's rainy, you're like in a bit of a bubble with them, and I don't know.

Anna Audio:

You have a, yeah, it is quite bonding. And don't you find the drivers are nicer to you as well? I almost think there's some sort of camaraderie in the fact that, oh, you're out for a run, a giveaway. I always that drivers are

Phoebe Audio:

And same with other runners you see out and about. It's like you're all out

Anna Audio:

There's a bit more sort of, of that united

Phoebe Audio:

yeah. But I would say my best run actually was on Wednesday morning, I did a run, with my friend Eddo. Yeah. he, I haven't been able to run as much with Edin as I would usually like to because he's got a small child and he often runs really early in the morning 5:00 AM and he's often done by six, I see him. And he also lives. About eight Ks away so we don't live somewhere that it's super easy to run. to each other. However, we've been doing something recently where. he'll leave his house, at say five 15 and run to mine. And so just before six I'll meet him. And then I'll run him back to his house.

Anna Audio:

Oh,

Phoebe Audio:

so he still gets home at 6 45 and then I'll run from there. Back to but we still get that time together, but we haven't wasted any time and it's in either of us, both of our schedules. And it was a run.

Anna Audio:

such a good idea. So

Phoebe Audio:

Efficient. Yeah, it's really efficient. And this was a run where. as I just said, I woke up that morning and for a variety of reasons I felt really stressed. first thing like, you know when you wake up and it all hits you and you're like, oh my God. yeah. And I was really feeling that way when I started the run, ran with Edo, great chats, rah rah, and then was running back and I didn't have my headphones, which lately I just feel like I've been listening to whenever I've been running by myself, I've been listening to things, didn't have anything. So just running back along the river and then. I like heard like bird song, like birds singing. started looking at the birds and then I started looking around and being like, oh my gosh, the sun's finally coming up. It is such a nice morning. And then I just started looking how beautiful the river was and you know, when it, you just start around you and and I literally finished the run in the best mood. it's such, it was such a nice small example that represents what running, how good be. Yeah. When you're in a funk mentally and you just go for those runs and you just clear it

Anna Audio:

all. Mm. And it's so pure. yeah. Yeah. Yeah. What, what activity would you do when you're super stressed where you'd be like, oh, the birds are so nice.

Phoebe Audio:

Yeah, I feel like there are activities that you definitely can feel better walking away from. But I went, I wasn't just like back to neutral. I was in a great mood. I was I'm fine. Everything is fine. I feel great. I'm so lucky. I'm so happy. nice. It was really nice. So yes, that's my best run. what's your best running related activity?

Anna Audio:

Mine is actually. Kind of funny because it's with your boyfriend and your brother, but not you. know. I went to the gym on Tuesday morning that Sean and Joe go

Phoebe Audio:

Oh yeah. And Joe go

Anna Audio:

Yeah, we went on Sunday and our friend Claudia came, and it was really good. But Tuesday's class in particular, it was a bit more intense. And it was really good. It was so efficient. I think we were only. Actually working out for 30 minutes or But it was really hard and it just had this good sort of flow in the sense that there wasn't heaps of chatting between exercises and none of the exercises were super complicated. So you weren't sort of looking around being like, what the hell am I it was just sort of easy to get through it, but it was really hard and it felt so good after. and it was just fun doing it with Sean and Joe as well. Unfortunately, afterwards we did try to go and get a coffee, but. The coffee shop around the corner on Johnson Street was closed, doesn't eight.

Phoebe Audio:

that Melbourne is so weird how it has cafes like that.

Anna Audio:

eight eight's so late.

Phoebe Audio:

Who is going to cafes 8:00

Anna Audio:

I know. Yeah. Can you

Phoebe Audio:

you explain to me how do those sessions actually work? what do you do in them?

Anna Audio:

so. there was this board, or they have a TV screen. Each gym I feel like is a little bit different, but this one had a TV screen and it had each exercise that you did. So there were nine exercises and you did three sets of the whole thing. the first one going 45 seconds on 15 seconds off, and it's in that off period that you sort of move the next thing. And so just say you start with a couple of other people and then you all just move together. So then everyone's always on a different thing. But for instance, we did one was the rower, one was box jumps. another was kettlebell swings.

Phoebe Audio:

So is this a cardio one

Anna Audio:

Yeah. I feel like it was more cardio. still strength ish, but cardio. One was an assault bike.

Phoebe Audio:

tough.

Anna Audio:

and then another one was these pushups that I can't do. yeah, that kind of

Phoebe Audio:

That is really

Anna Audio:

Yeah, it was good. They, they

Phoebe Audio:

they seem really good, functional full body workouts.

Anna Audio:

Yeah. Yeah, they are. Yes, yes you do.

Phoebe Audio:

Okay. I am so excited to talk about this core topic. We actually should give a shout out because I feel like I never do because Sean came up with this

Anna Audio:

Mm.

Phoebe Audio:

and he often you no. Well, he doesn't listen, but he has a running joke that I don't talk about him on the podcast, and so now I can point to him and said, Sean came up with this idea, and it's such a good idea because right now, I mean, we're nearing, We're nearing the winter solstice. We are,

Anna Audio:

We are. I actually was going it up day. Do you know what date it

Phoebe Audio:

I think it's 21st. Maybe 22nd. I think it's always one of those two it's always around there. Yeah. Which means it's the shortest day of the year, which means only gonna get longer. But it also means that right now, like 21st. God, I'm good. it means most running is happening in the dark, before or after work in Melbourne. The sun's really, it's not coming up till after seven 30. It's down at six and you're just running in the dark So it is really the time of year that we start to look ahead towards brighter days, such as days when you can have. Running vacations.

Anna Audio:

Yeah. I feel like this is when everyone just running vacation or just normal

Phoebe Audio:

holiday.

Anna Audio:

people just wanna get outta here. Yeah. I

Phoebe Audio:

Yeah.

Anna Audio:

feel like you just want some sun. Or even if it's not sun, you just wanna be alive during the day, not at work. it's light.

Phoebe Audio:

light. That's all you want. So what is a running vacation and why are they so good?

Anna Audio:

Well, according to Google ai, a run cation refers to a vacation or trip centered around running, often involving a running event or experience. And I say to Google ai, that is the perfect definition.

Phoebe Audio:

well done Google ai. Can't

Anna Audio:

ai. No. So it's pretty much destination Yeah. Race or running event.

Phoebe Audio:

I remember seeing that cation started, trending as a thing and I was like, oh, I didn't know there was a word for it, but this is something that I feel like. We've for so years,

Anna Audio:

Yeah. And there's something about it that I feel like gets you more excited and then just a normal holiday.'cause it's like a holiday with purpose.

Phoebe Audio:

it is. tell me about what's the best vocation you've ever had?

Anna Audio:

Yeah. See I find this tricky'cause we go up to the Gold Coast I really, really like going to the Gold Coast each year. I just feel

Phoebe Audio:

for the Gold Coast, um,

Anna Audio:

for the Gold Coast? For the Gold Coast or yeah. Yeah. I just feel like it's such a fun weekend. It's normally at the the start of July and it's kind of when you wanna be getting out of Melbourne and everything. But I think because I've always expected that to be. Good. my best one I'd say was, I reckon maybe five years ago, there were maybe about. Eight of us or so that went and rented a house down in Lawn, which is on the coast in, Victoria. And we did the, it was the Great Ocean Road Running

Phoebe Audio:

Festival. Mm-hmm.

Anna Audio:

but we all did the run. The, so most of the events are on the Sunday. but there's a 14 K race in Apollo Bay on the Saturday afternoon that's a little bit more. LAX, I'd say, than other fun runs. And also particularly because we weren't doing one of the, no one as well was doing the half or full marathon and we went, yeah, so it would've been May, we went down there. Everyone was sort of good friends with at least one other person, but not everyone

Phoebe Audio:

knew Yeah. Each

Anna Audio:

that well, and I feel like the whole group just got along really well. It was really nice weather, which really, really helped. We went to Apollo Bay, did the run. It was really fun. a few of us ran together and honestly it was, it is such a beautiful run. anyone's ever been thinking of. Doing, the Great Ocean Road, the 14 k, it is so, so nice. You just go inland from Apollo and kind of run up to this stream and then run back down. and then we went to the lawn pub afterwards and just sitting by the fire. It was honestly just, it was so nice. And I think maybe I would say that's one of my favorites'cause it's probably one of the first I went on.

Phoebe Audio:

Yeah. That's nice. Yeah.

Anna Audio:

What about you?

Phoebe Audio:

Gosh, I feel like I've got a top

Anna Audio:

Three.

Phoebe Audio:

well no, I was gonna say, that actually just reminded me of peer to pub. That's also

Anna Audio:

that so fun. Oh,

Phoebe Audio:

got a

Anna Audio:

change it.

Phoebe Audio:

Yeah.'cause that's got a run one day on the

Anna Audio:

and Yeah, and then the swim. Yeah.

Phoebe Audio:

that is super fun weekend. No, I would say, I mean Berlin was the ultimate'cause that was like a Europe trip planned around. a race and yeah, it just felt like,'cause the buildup for a marathon, the stakes high. a buildup. that was such a fun weekend. I think. Gerona Gerona,

Anna Audio:

was really fun.

Phoebe Audio:

We did a cation with you and I and Spanish correspondent, no. And London Correspondent Leash. People remember we recorded episodes from their last year. and that, that was, I could not been fun

Anna Audio:

Oh gosh. Maybe I wanna change mine to

Phoebe Audio:

think it's fair enough.'cause you were in, you couldn't

Anna Audio:

yeah, actually true. You know what? Yeah. I loved the company I love being there. Also. My parents were there. That was so fun. But yeah, actually run with you guys, which was a bit sad.

Phoebe Audio:

Um, and then go, I feel like I need to give Gold Coast a shout out because. I met Sean there,

Anna Audio:

Yeah. So

Phoebe Audio:

yeah.

Anna Audio:

that was also a really, that was what, 2022? Yeah. That was a really fun year as well. A

Phoebe Audio:

fun year.

Anna Audio:

Or maybe I'll change it to that. I don't

Phoebe Audio:

that, but I mean hopefully in terms of Convincing people to do vacations if they haven't already. It's a different level of bonding you get, I feel

Anna Audio:

like

Phoebe Audio:

other holidays where you, maybe other holidays you might go out and don't get me wrong, you can do that on vacations too. We'll talk about that. But running is you really just,

Anna Audio:

It's something, well, yeah, it brings you together and you're all kind of, you're all set for. Something and you've all been working towards whatever

Phoebe Audio:

that Yeah. Yeah.

Anna Audio:

So I feel like then afterwards your sense of joy

Phoebe Audio:

Yes. you very Yeah. and pride of each

Anna Audio:

Yeah. There's quite, a big bonding. of.

Phoebe Audio:

Definitely. I think But I feel like, I mean we just spoke about some of the best vocations we've had, but you can also have bad vocations and that's why we're here.

Anna Audio:

to give you our top 10 tips, give you

Phoebe Audio:

to give you our top 10 tips for how to have the best cation of your little running life. So, Anna, kick us off. What's our first tip?

Anna Audio:

number one, a line on your intention. so this, we're speaking about if you are going to go to a race or just going for a fun run. I feel like

Phoebe Audio:

or just to run.

Anna Audio:

Yeah, yeah, exactly. racing can up the stakes, as you sort of said with Berlin. but it also can just be, you can just go on a fun team. Trail run something as well. it really doesn't have to be anything, I just think, or

Phoebe Audio:

camp

Anna Audio:

Yeah, exactly. But I just, I feel like aligning with everyone else that's on the trip, if you're all sort of in it for the same reason, like that's a really good place

Phoebe Audio:

to, you need, you wanna be able to match each other's energy. it's not good to have some people who are taking it super seriously and want to get a PB and you know, structured all around that. And then other people who are literally there for complete fun. you get this awkward mixing of

Anna Audio:

a bit of an awkward dynamic. And then you sort feel a bit sorry for the people who are trying to take it really seriously because maybe they might feel a bit isolated, but then you sort of feel bad for the people who aren't.'cause they probably wanna explore and like do other activities

Phoebe Audio:

it just, it isn't a recipe for a fun

Anna Audio:

So number one. about number two?

Phoebe Audio:

Number two. we've got a few little thoughts around travel plan considerations. so if you are traveling for a race. Try to get there. So you have a full day beforehand? where you can relax and not be sort of flying in the night before the race. But then, yeah, but then plan the majority of your trip to hang out for after the race because that is when you can really explore and,

Anna Audio:

You know,

Phoebe Audio:

just be

Anna Audio:

and actually enjoy. Really. Yeah. Yeah. I have a bit of a horror story. I remember a few years ago, some of our friends went up to the Gold Coast they were all during the marathon and they went up there for the entire week beforehand and were all just staying together. And I remember, and I was also really bad weather, and I remember them saying that. They just all got cabin fever and they were all kind of just feeding off each other's nerves and

Phoebe Audio:

everything. Yeah. Yeah. That's the thing. Especially if it's a race that everyone

Anna Audio:

go. Yeah, exactly.

Phoebe Audio:

We also have a thought in terms of travel plan considerations around the right group size.

Anna Audio:

Mm.

Phoebe Audio:

Because there right and a wrong

Anna Audio:

size.

Phoebe Audio:

Yeah. What do we land on?

Anna Audio:

So I think around five or less, well less than five, I'd say three to four. you can all fit in one Uber, and I feel like because there's not that many of you to consider, you kind of can all just do the same thing. Or alternatively, I feel like you go the complete opposite and have eight to 10. Yeah.

Phoebe Audio:

Yeah.

Anna Audio:

And it's full rental cars of thing. But I think you have to have the understanding that you can all just go off and do your own things because the logistics of trying to decide do next with a group of eight to 10 or that bigger number, it just. Sometimes it just doesn't work. So feel like there needs to be a group understanding that you

Phoebe Audio:

do, you can go a few ways. Yeah. I kind of remember Berlin'cause there would've been definitely 10 of us. We just end up having to be like, you want get your bibs now. That's fine. You wanna do this now? That's fine. Like,

Anna Audio:

Yeah. You go off. Yeah. And meet later.

Phoebe Audio:

Yeah.

Anna Audio:

the last thing I would say, the travel plan considerations is pick a good time of the year and somewhere with nice weather, that's what. You are after. So for instance, I mean, I say this, but Gold Coast is notoriously bad weather for the Gold Coast

Phoebe Audio:

Marathon some reason. It's so

Anna Audio:

weird because normally it's so nice

Phoebe Audio:

I know.

Anna Audio:

of year up there. but being in Melbourne, flying up there in July is Chef's Kiss.

Phoebe Audio:

I think that's a good point because the goal might be different for different people, but the goal is generally you wanna go somewhere where you can get outside,

Anna Audio:

Yeah. And enjoy Yeah.

Phoebe Audio:

Tip number three is thinking about where to stay. So I think, again, if it's a race you sort of wanna be thinking about trying to remove as many logistical challenges as possible. If you can walk or run to the start line, to the BIB collection, those things make a really big difference. the other things we thought about is it's helpful to have someone with a kitchen. Usually runners are gonna wanna be Just say having to eat out every day, but just means that people can, the night before, have something that they want.

Anna Audio:

I agree. I would opt for an Airbnb over

Phoebe Audio:

hotel

Anna Audio:

because the kitchen as well as there's a place to hang out, I think, especially when you're there for a few days. You want somewhere cozy where you can put your feet up and not feel Yeah, exactly. downtime, not feel like you're just on top of each other all the time. so number four, if it is for a race, make some pre-race traditions. I love this bit.

Phoebe Audio:

Yeah, this makes about

Anna Audio:

like you go back in time and become a little kid

Phoebe Audio:

again.

Anna Audio:

like you do each other's hair. Or all have matching braids, like matching nails, that kind of

Phoebe Audio:

stuff. I remember you guys all when and got ribbons one

Anna Audio:

Yeah.

Phoebe Audio:

like matching ribbons. It sounds trivial, but these things actually Make the experience what it is. Right? Yeah. And I would also to add to this, this weekend is your excuse to go full running nerd? Buy a new outfit for it. do your flat lay the night before? Yeah. lean in, embrace the. Running Neffy side of you. Also, I think cooking dinner together the night before is a really

Anna Audio:

nice. Yeah. pasta

Phoebe Audio:

a big pasta together. All sit around, Talk about the plans of the race, watch a movie.

Anna Audio:

there is not, I don't know, I haven't done this in a while, but I. one of my favorite things to do, which is so weird, is to sit with

Phoebe Audio:

friends.

Anna Audio:

a movie

Phoebe Audio:

together.

Anna Audio:

Yes.

Phoebe Audio:

is that? I dunno,

Anna Audio:

like you're not talking or anything, there's something so wholesome and comforting about being around some of your girlfriends or boyfriends. Yes. And

Phoebe Audio:

And this is

Anna Audio:

a mo sitting on the couch watching a

Phoebe Audio:

movie. This is the thing about the running vacation. Other holidays with friends. You do not sit around at night and watch a movie you

Anna Audio:

Because

Phoebe Audio:

go dinner, you go Whereas this, the part of the purpose is to relax.

Anna Audio:

Yeah. well that leads us onto our next one. Number five is. Book a post run activity, or post event activity. So book a long lunch or if you're, I particularly love the lunch, do it after 2:00 PM or something so you can all have a shower. Get changed. Regroup a little bit. cause I feel like especially with those race days, sometimes you're getting up quite early, so by the time dinner comes

Phoebe Audio:

oh, long lunch perfect.

Anna Audio:

Yeah. So I highly recommend. Booking a long lunch. There is nothing like, this is gonna make me sound like I have an issue, but there's something so satisfying about having like a cocktail or a

Phoebe Audio:

my

Anna Audio:

wine After you've done a race.

Phoebe Audio:

it is, it's a different, yeah,

Anna Audio:

it's a different sense of Yes. Satisfaction. Anyway, I,

Phoebe Audio:

No, I definitely think it's part of It's part of the whole experience is you have the pre night before, then you have the celebration afterwards. Everyone's commiserating on their race. debriefing, you're talking through like Um, that's where

Anna Audio:

could meet your future partner. Yes.

Phoebe Audio:

Yes, true. Holy heck. So tip number six,

Anna Audio:

Just

Phoebe Audio:

a note about food. If you're running a lot. People will be hungry, don't rely on, as opposed to other holidays. I actually think it's really important that you stock up on snacks. And that they're gonna be feeling to, otherwise people just be hungry the whole time

Anna Audio:

Yeah. And I feel like other holidays sometimes you can just rely on the three meals,

Phoebe Audio:

But

Anna Audio:

kind of things you want to, to be able to open the cupboard and

Phoebe Audio:

something.

Anna Audio:

Especially before a race, you wanna be making sure you are fueling correct correctly. So I would do a big grocery shop at the start. Yeah. Even if you're organized enough, maybe do an online order ahead time.

Phoebe Audio:

is such a good

Anna Audio:

idea. Yeah.

Phoebe Audio:

hassle? I also often bring, a little bag of my protein and magnesium or anything like that that I wanna bring with me.

Anna Audio:

I literally take gluten-free wee everywhere.

Phoebe Audio:

Yeah. There you go. Bring, bring things with you That you know you're gonna want and might be annoying to

Anna Audio:

get,

Phoebe Audio:

Especially. Tip number seven, if you've decided not to travel for a race, you're just traveling to go somewhere that you want to go for some runs with friends, eg. Like we did in Gerona. pick somewhere that you actually wanna really explore that area and the surroundings, and try and think about, other basically fun running adjacent activities you can do. Think about booking saunas, yogas, swims, whatever it is Fill out the weekend with fun running adjacent activities. Yeah.

Anna Audio:

Yeah. Love that.

Phoebe Audio:

Tip number eight is about joining a shakeout run.

Anna Audio:

Yes.

Phoebe Audio:

if you're getting there a full day before, it's usually a good excuse to join in on a shakeout run. And these are also some of the funnest parts of these weekends. Brands are putting on amazing shakeout runs before races. Where they'll often supply, like food and drink for your carload. I don't know.

Anna Audio:

sometimes they have recovery

Phoebe Audio:

they have recovery boots. They have recovery boots. When we were in Berlin, we did one and it was one of the highlights of the weekend. Like the food was so good, we met heaps of like the heaps of locals there. you just sort of, it builds the anticipation

Anna Audio:

Yeah. kind of immerse yourself in the

Phoebe Audio:

Yeah. You get around it. Yeah.

Anna Audio:

so speaking of shakeout we are actually hosting a, so we're actually hosting a shakeout run with Lululemon. On the Saturday, the day before the Gold Coast Marathon. So

Phoebe Audio:

we'll give more details

Anna Audio:

Yeah, yeah. But come one, come all It's at their clubhouse, which is at the QT Gold Coast. we'll tell you a bit more about it, but yeah, I have been to the shakeout runs before and they are, they do it so well. They're

Phoebe Audio:

Yeah, it's, it's gonna be really good.

Anna Audio:

Love it. Tip number nine, start a group chat to build the hype and also to plan. This

Phoebe Audio:

so

Anna Audio:

important. This is, this is key. So you wanna start a group chat. You wanna delegate responsibilities. For instance, who brings what, who's booking what? who's booking the lunch afterwards? You don't all need to bring a hair, straightener. Mm. One person brings a hair straightener. Yeah. Another person maybe brings a packet of hydrolite Tablets. It just, it makes for efficient packing and then it also ensures that you don't forget anything as

Phoebe Audio:

It also just, it builds type.

Anna Audio:

Yeah.

Phoebe Audio:

to do with creating a WhatsApp group and naming it. Come up with a fun name your WhatsApp group.

Anna Audio:

GC Baby.

Phoebe Audio:

Yeah. GC Baby. Or, What did we have during a training camp? That's not that fun, but that's,

Anna Audio:

That's really, that's pretty basic,

Phoebe Audio:

Hey, come up

Anna Audio:

but it was fun.

Phoebe Audio:

It, yeah. Come up with a WhatsApp group and then start building hype, if it is your training for race, you can update each other on your training. We used to share a pump up song of the week every week. Yeah. This also makes me wanna ask a question to the listeners. What is your group chat called for your upcoming vocation? I'm curious. Yeah, let us know. I think there'd be some fun ones

Anna Audio:

because at the moment,

Phoebe Audio:

I'm

Anna Audio:

to think, I feel like the one that we've got for GC is

Phoebe Audio:

is it GC Baby or is just

Anna Audio:

I don't even think, I think I added the baby to spice it up, but I don't

Phoebe Audio:

God, we gotta work on

Anna Audio:

so yeah, I need to work on that. Okay, number 10.

Phoebe Audio:

you say this.

Anna Audio:

This is always

Phoebe Audio:

this was me on the Gold Coast, to be fair.

Anna Audio:

Yes, true. This was you last year. That the only time that, that wasn't me. I've, I've only ever done one, sorry. No, I did one in 2019, but last year, aside from 2019, I've been to the Gold Coast every year. It was the first time I've been able to race.

Phoebe Audio:

No way

Anna Audio:

I

Phoebe Audio:

I know, I'm so sorry.

Anna Audio:

know,

Phoebe Audio:

Wait. We should say what the tip

Anna Audio:

is. Oh, sorry. Yes. a contingency plan for your injured because chances are that someone along the journey, in between you booking the trip and actually having the trip might get injured or might get sick or for whatever reason, just can't actually do the race. So make them your, one of our friends the other day called it your, the c. Co. Which, no, CVO, maybe Chief Vibes.

Phoebe Audio:

Yeah. Officer,

Anna Audio:

job. Give them a job. And also talk about maybe they wanna come up with something that they can do their own challenge. Like I remember one time on the Gold Coast, a couple, maybe two ago three years ago, no, I think it was three years ago, I did a big swim because I was injured, so couldn't do the half marathon,

Phoebe Audio:

And I swam 10 Ks. I did, I did a few Ks in the line next to

Anna Audio:

you did. That was so nice. that's why we weren't even that close. I know.

Phoebe Audio:

Oh,

Anna Audio:

Oh,

Phoebe Audio:

that's

Anna Audio:

I wish go back then and be like, if only you knew,

Phoebe Audio:

Only we knew. Oh, cute.

Anna Audio:

but yeah, I don't know. It's, it's like nice. Being injured. You're obviously, you have a lot of fomo, but there's nice having a, your own sense of purpose and because then you have something to celebrate as well. Like you feel like you've kind of achieved

Phoebe Audio:

Yes. Or even gerona, you and Nas would rent out bikes. these epic bike

Anna Audio:

Exactly. Yeah. was so cool. Yeah.

Phoebe Audio:

So do make it make a contingency plan. Inevitably they'll be on little injured.

Anna Audio:

Yeah. Particularly if I'm coming on.

Phoebe Audio:

there's someone called Anna. We wanna hear about how your vacations go.

Anna Audio:

Yeah, we do.

Phoebe Audio:

Let us know if you've got one planned. Let us know how it goes.

Anna Audio:

let us know what your best one is, because I want some inspo having this chat makes me realize I really go to the Gold Coast a lot locations and maybe I should spread my

Phoebe Audio:

word. We need book a different

Anna Audio:

Yeah, I agree. Um, alright. Hope you enjoyed the alright. Hope you enjoyed the top 10 tips. Now it is time for the rundown where we speak about something that is happening in the running world and I'm pretty excited by this. So I wanna talk about the pursuit of breaking four, which is faith KPI's attempt to break the four minute mile, which has never been done before by a woman. Having said this, the three time Olympic champion, world record holder and mother says, I want this attempt to say to women, you can dream and make your dreams valid. This is the way to go as women to push boundaries and dream big. God,

Phoebe Audio:

God. She's inspiring. She's amazing.

Anna Audio:

she will attempt to shave at least 7.65 seconds off her already world record time of 4 0 7, set in 2023 to become the first woman to break the threshold. Roger Banister as a male first surpassed roughly 70 years ago, so I remember. I remember speaking to my dad when he was growing, well, not when he

Phoebe Audio:

was

Anna Audio:

up. obviously wasn't alive, but when he was sort of saying when he was growing up, if someone broke the four minute mile, was crazy. it was such a huge achievement. It kind of was a barrier into being like best of the best. Yeah. And it is so inspiring and I just find it so amazing that. Now we are dreaming that a woman will be able to do that. the pacemakers haven't been confirmed, but Patrick Sang, who is faith. KPA Gun's Coach is overseeing the strategy and overall preparation. which you might remember, you might have seen Kipchoge as we spoke about earlier. He did the same thing to break the hour

Phoebe Audio:

The marathon. So it won't be a real record, right? As in,

Anna Audio:

um,

Phoebe Audio:

will it be because

Anna Audio:

no, it won't be.'cause it's not an official race can't have pacemaker

Phoebe Audio:

for the whole thing,

Anna Audio:

that chop in and chop out kind of

Phoebe Audio:

thing. One of the, we did hear that. I don't know if this is just a rumor or if this is a legit thing that Jess Hull might be helping out with the pacing and we saying it doesn't look like this is actually what happened, but how cool would, would it be if it was all women Pacers who they just would need to pace up for like a lap each? there's women who could do that. But imagine that would be

Anna Audio:

that would be so if anyone can't think of. Who Faith Kipi Agon is, she's the one that beat Jess Hull in the Paralympics in the 1500. So Kipi Agon will make one attempt at the milestone, and that is happening on June 26th at the, gosh, I'm gonna pronounce this

Phoebe Audio:

correctly.

Anna Audio:

Sorry to any of our French listeners. TI

Phoebe Audio:

beautiful

Anna Audio:

in Paris, which is time and location specifically selected to align with her current training schedule. also the conditions that are forecasted for around that time in Paris, to ma try to maximize her performance.

Phoebe Audio:

So

Anna Audio:

how,

Phoebe Audio:

Can we put this number into context a little bit more? I know you said 7.65 seconds off. Something you said to me before, which I thought was helpful, was her 1500 meter time is 3 49. Yeah. So she'd have

Anna Audio:

3 49, which is a

Phoebe Audio:

world world record by a a little

Anna Audio:

wide.

Phoebe Audio:

And

Anna Audio:

And she

Phoebe Audio:

would need to run an extra 120 something meters. In 11 seconds.

Anna Audio:

Yeah. Less than

Phoebe Audio:

less than 11

Anna Audio:

10 point something seconds.

Phoebe Audio:

which isn't even possible, obviously. Yeah, so,

Anna Audio:

So she's gonna have to go about. Two seconds quicker each lap off her previous mile

Phoebe Audio:

That is crazy. Which

Anna Audio:

if when you're running that fast, that is huge.

Phoebe Audio:

were saying there are a lot of people who are extremely cynical about it. Like, I think you looked on Let's run just before and the. people basically being like, there's no way

Anna Audio:

Yeah. Yeah. Let's run that forum that we spoke about with William. G the other where it's, interesting way to spend your time. But yeah. A lot of people are skeptical, but I think whether she breaks it or not, I feel like this, there's this huge moment of. obviously a lot of money and time invested into a woman doing. Yeah. Something that, as we said before, we did see Kip, this was put on for Kiro

Phoebe Audio:

years

Anna Audio:

years ago. and as Faith said herself, it's a way to go as women to push boundaries and dream

Phoebe Audio:

I know. It very inspiring and I agree. I love, it's so rare that you see this much focus on a woman held up as the best athlete, you know, of the generation or whatever. it's so cool to see. So that's in a couple weeks we will be, following very closely. Yeah. And keep you

Anna Audio:

Yeah, we'll keep you updated. We'll, we closer to the day. we'll pop something up on our Linta story, so if there's a way to watch or anything, you can all tune in. Yep. Lovely,

Phoebe Audio:

lovely. I think that's it for today. Hope that everyone enjoyed the episode. Yeah.

Anna Audio:

Yeah. Let us know your vacations and Let us know the ones that you've been on and the ones that you would highly recommend going to. And if there's a little list, we can sort of collate that and share So everyone what? What's that saying about shared knowledge is the best knowledge or something? I dunno.

Phoebe Audio:

A knowledge shared is a knowledge.

Anna Audio:

something. Yeah. Anyway, on that note, bye.

Phoebe Audio:

Bye. Bye.

Anna Audio:

I had an urge to tick your then. I dunno why. Anyway, Maybe we got out bit.