Cheeky Run Club

How to stay sane during race week

• Anna Coldham

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Twas the week of the Gold Coast Marathon, when all through the show, Phoebe and Anna were stirring, they couldn’t wait to go!

 That’s right – it’s Gold Coast week, and we can’t wait to see you at our Shakeout run!

 In today’s ep, we had the pleasure of picking Isobel Hume’s brain on all things preparation before a big race… how to train, hydrate, sleep, carb load, and mentally prepare the week before your event.

 Make sure you stay until the end of the episode to find out what a ‘dead cow gully’ is – because Anna sure didn’t know (and I’d wager you don’t either!).

 LINKS:

·  Register for HERE our Gold Coast shakeout run with Lululemon

·  Check out our latest Substack: ‘How to fall in love with winter running’

·  Check out Nourished by Sammy

·  Issie's 5 minute pre race pep talk

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:

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

Anna:

This episode of Cheeky Run Club is sponsored by Lululemon. Join us this Saturday, the 5th of July on the Gold Coast for a shakeout run from the Lululemon Clubhouse at 10:00 AM. This episode of Cheeky Run Club is

Phoebe:

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

Anna:

Phoebe

Phoebe:

and hello listeners.

Anna:

Today we are going to be discussing how to not lose your mind in Race Week. And and to help guide us in this conversation. We have race week expert Izzy Hume. We've interviewed Izzy on the pod before and you all absolutely loved her, as did we. So we've been looking for an excuse to have her back ever since.

Phoebe:

That is right. We're then gonna talk about the truly insane world record that was set at the Backyard Ultra in Queensland last week. If you're like Anna, and you have no idea what that means, hang tight because it is genuinely a wild story. I'm very excited to share,

Anna:

Before we get into everything though, we do have some housekeeping. Mm. This weekend is the Gold Coast Marathon Weekend, which as we said on last week's app is one of our favorite weekends of the entire year. So you best believe we are so pumped, and we're gonna be bringing that energy onto our cheeky shakeout run on the Saturday in partnership with Lululemon.

Phoebe:

will tell you more about it later in the episode, but we want it to say upfront. Come on, come all. We've had a few people message being like, oh, I'm not racing. I'm injured. Can I still come? Whether you are racing, whether you are injured and you can't race, whether you're just supporting or whether you just wanna get around the vibes of the weekend, you are all welcome,

Anna:

shakeout runs and those little moments of community connection are really what running is all about. So we'll pop the link in the description of this episode, so make sure you register, so that we and our friends at Lululemon know how many people are coming

Phoebe:

Now that housekeeping's outta the way. I wanna hear about your best and worst running related activities of the week. Can you tell me about your, worst?

Anna:

worst. Wasn't sure about that. So

Phoebe:

it's so hard

Anna:

It's so hard to choose. my worst running related activity my partner Dave and I, we never take, well, not never, sorry. During the week, we hardly ever take Ted, our dog for a walk. Together because normally there's sort of like, you know, one person on the mornings, one person on the afternoons, et cetera. And Wednesday afternoon he was working from home and I got home and he said, I'll come with you. Oh. Anyway, so I know we went to the park.

Phoebe:

worst running related activity night? Yes.

Anna:

Because if you were in Melbourne, you would know that at about 5 45 on night, there was this hailstorm

Phoebe:

out of,

Anna:

well, I was gonna say out of nowhere, but. That was only because I'd been in an office in indoors, so I hadn't actually realized, but it had apparently hailing during the day, and we were at the park and we were literally stranded. It was coming in sideways. We were under little shelter. I didn't have a puffer. I just had a little jumper. I

Phoebe:

Oh my God.

Anna:

freezing. Ted was looking around being like, what the

Phoebe:

what the, was were you holding Ted so he wasn't running out in it, or was he fine?

Anna:

he didn't wanna run out

Phoebe:

Okay.

Anna:

Uh, it was crazy. I've never seen weather like that in Melbourne.'cause it was so gusty, it was so windy as well. Yeah. reminded me of a Queensland proper storm. But just really, really cold one.

Phoebe:

Yeah, and it was quite brief. I'cause I could see out I was working and I could see out the window during the day when it kept hailing and it was crazy

Anna:

Yeah, it was.

Phoebe:

But it's funny compared to in Queensland when it hails, they're like big These ones are

Anna:

Yeah. Tiny little Yeah. Anyway, that was my worst running related

Phoebe:

Oh, well glad you're okay.

Anna:

you. what was yours?

Phoebe:

Mine was getting sick.

Anna:

Yeah. Whoa.

Phoebe:

So, yeah, we literally recorded Thursday night and I ran Friday morning and I was like, God, I'm tired. It's been a big week. And then, I did that night I was like, this is not good. I'm aching everywhere. And then, yeah, it really hit me over the weekend. I was absolutely. Flawed by it. I actually, yeah, I really bad fevers and aches and pains. the whole shebang. which I that is, people who have been paying close attention will notice. It was quite recent that I was sick before that, so it was actually a bit of a sign for me of okay. I need to pull back a bit. it's not just everyone gets sick once in flu season, getting sick twice back to back. I'm just not willing to repeat what I did last year, so I. I just pulled it right back. I didn't run for four days at all. I di actually didn't exercise. I did nothing. I just slept. And yeah, I slept so much. And to be fair, it actually wasn't, sometimes when I'm sick, I'm like holding myself back from running. This was like the thought of running was horrible. was like, I, um, and then I've just sort of been easing back into it. I am starting to feel better. I'm a bit nervous about. Racing on the weekend.

Anna:

that's fair enough.

Phoebe:

see

Anna:

you go over the next few days. Or actually see how you go over the next week. Yeah.

Phoebe:

I feel, feel very

Anna:

a call on it until literally next Saturday

Phoebe:

Yeah. genuinely just reckon it takes me like a few weeks when I've been sick and I, I'm not willing to put my body through what I put it through last year. Like if I, if I'm not feeling great, then I'm just gonna run and enjoy it. so yeah, a little bit frustrating again. But yeah, I really thought getting an iron infusion would my immune system, but something else isn't. Yeah, it's not strong. It's not a strong one, not

Anna:

not a strong one. What it lacks in.

Phoebe:

Strength. It makes up for an enthusiasm. tell me about your best running related activity.

Anna:

Mine. Oh, this is, honestly, I feel like a broken record. Mine a spin class Collective on Road.

Phoebe:

Psycho

Anna:

so good. The, the trainers there are so nice. It is so laid back and chill. As I've said, the shoes you just. Borrow them. You don't have to pay for them and hire them. They set you up on the bike if you like. Don't really know how, it's so clear what you're doing. They draw, it's so old school, they draw it on the whiteboard. What you're for the, what the session is. great tunes. Oh, the class that I did this morning, his mom had actually picked the

Phoebe:

music. Fine.

Anna:

just such great wholesome

Phoebe:

I wanna come along to

Anna:

Yeah, I think should. And then, yeah, and then it finished really nicely.'cause then I Went and met some of the girls who went for a run this morning on my way to work. that's where they like started and

Phoebe:

Oh, so you still

Anna:

of worked out perfectly. So I went and saw them for a little bit and then traveled along to start the

Phoebe:

Oh, what day. Yeah. I'm really keen to come along and we'll, we'll take some content'cause like, I've never really been to a spin. I'm sure I've been to one before, but maybe. A decade ago. Like, I can't really picture what it's like.

Anna:

there's probably not a heap of content you kind of just stationary on a bike, but we make it fun. what is your best run or running related activity?

Phoebe:

is so. I like, don't, not that I don't have one, but my runs were very Okay. Not feeling good Mm Even when I came back my first run back, I tried to do, I ran for one kilometer and was like, no, not it, not, not ready yet. Walked home. So this is an unorthodox round of the week, but I'm, I'm gonna give it to,

Anna:

I don't

Phoebe:

I dunno how to describe this. I'm gonna give what I think might have been my brother's run of the week because I went for a run with my brother Joe this morning and he did his first ever run in super shoes. Nice

Anna:

And he love it?

Phoebe:

yeah, I mean obviously as you would, but I mean he didn't even, it's not even like he loved it that much, but it's more his whole training block. He's, I've been saying like, you should get a pair of Like they're pretty good and he's kind of been like, oh yeah, like they're really expensive. Like I just wanna run in super blasts. Anyway, so he is been trying to get a hold of a new pair of super blasts'cause his are dead and they just haven't arrived. And so he was like, okay, I'm going to, Screw it. I'm gonna get a pair of super Yeah Yeah And so he did. And then it was funny, like turned up to the track and he'd already done his first few reps and he almost seemed annoyed. He was like, it's actually just like a different sport. just like a different sport. And I was like, yeah, it actually is. And I forgot. I'm so desensitized to super shoes

Anna:

They're so

Phoebe:

I forgot the feeling of when you first put

Anna:

Yeah.

Phoebe:

on and you're like, what is happening in my legs right now?

Anna:

You almost need to savor them.

Phoebe:

Yeah. So I feel like my best friend is living vicariously

Anna:

through Joe.

Phoebe:

Yeah. it's an exciting time.

Anna:

It's an exciting

Phoebe:

first pair of shoes.

Anna:

go. Your good thing.

Phoebe:

Um, Okay, so for the main topic this week, we have brought back fan favorite Izzy Hume, our favorite, our favorite, fan favorite, and pod favorite. So you might remember we interviewed Izzy previously last season, I think.

Anna:

The last episode of last season.

Phoebe:

that's right. Yeah. And we wanted to get her back in because she's a bit of a pro when it comes to racing.

Anna:

I mean she's insanely talented. but I think it's more the, her insights of racing and what she's learned over the last few years that I feel like can really be taken on board for every runner, no matter how fast or slow.

Phoebe:

Yes. So we enjoyed this chat so much. It was actually so much fun. Yeah. we hope you do too.

Anna:

Welcome Izzy

A&P:

So we are here with Izzy Hume. We are gonna talk through how not to lose your mind in Race week, Izzy has been racing a lot this year. I think you said you've done seven races

J:

Seven races yeah And I had two more on the calendar that I scrapped so it

A&P:

oh my God. When were you gonna have time for more races? But we thought, as listeners will know, we like to start with our best and worst runs of the week. We thought we'd start by asking you what your best and worst races of the year have been.

J:

really making me relive the worst race of the

A&P:

Yeah

J:

should I start with the best or start with the worst

A&P:

let's go worse first and finish in a

J:

well Okay Yeah I like that Okay I don't know if it's

A&P:

Love that I

J:

I actually hate that I think I don't know if this is just recency bias or not but my worst race is gonna be the half marathon that I ran in Launceston a few weeks ago

A&P:

Mm. You

J:

got pb, I got a really big pb I've got a minute pb

A&P:

Terrible race.

J:

I know I know But it's so funny how that can happen It probably actually was the best race I actually enjoyed the whole race but I think I maybe enjoyed a little bit too much cause I got to the end and I was just so disappointed that I didn't give it my all I just know that it wasn't my best best

A&P:

in feel like you could have pushed harder?

J:

Yeah I I just had this like mental block which is something that I'm really working on in running I think the thing as well like I remember having a conversation with my coach the night before And he was like you're really fit You can do it just believe in yourself You know Be brave early if you feel good go for it And I remember the words coming outta my mouth to him the night before being like yep I'll definitely regret holding back more than I'm gonna regret I was like I'd rather just go out there I'd rather bomb to be honest and you know blow up and then just but finish really satisfied knowing that I gave him my all yeah. Yeah. Didn't do it just I don't know just had something something holding me back Ran a really fast last K got in I really wanted to run an hour 14 and it was an hour 15 20 or something And I was that's one second decay Oh and I had it in me So Yeah

A&P:

And I feel like I remember you saying that your Garmin led you slightly astray

J:

that's just yeah it did But I should have known I thought that I was on pace for an hour 15 flat and then I thought wind it up But I felt good enough I was so trapped to the number of thinking I knew that I felt good I knew that I was not running out of my skin I had another gear to go mentally but I was caught up in the pace Caught up in the Garmin

A&P:

You're like, I'm on pace.

J:

Yeah exactly And there was a group who were running and I know that they wanted to run I think they were trying to run 30 seconds quicker than I wanted to run I sort of let them go cause I was like they're going faster than me Just go by yourself And it's funny how you can have a race plan and the race plan is conservative and it just means yeah I had more in the tank I just kinda let myself down It's almost harder when the conditions are perfect Everything's perfect Everyone runs such a good race The times crazy I still run well but it's Not having done every single thing you could have done the worst

A&P:

Yeah. Yeah. Yeah. And what about your best race,

J:

The best race which is yeah an unexpected way have completely different expectations would definitely have to be the after dark tour where I came first

A&P:

came first woo. It was

J:

It wasn't but it wasn't quick it was probably at least two minutes slower than the running Launceston But I was just so stoked I was just really proud of the way that I Handled all of the nerves leading that race which is probably what we're gonna talk about this week anyway but that was Such an easy opportunity for me to completely lose my mind and get completely overwhelmed by the stakes of the situation cause it was a night race we got there at three o'clock like a four 30 start Even those last two hours before the race I'm there with Sinead who's Australian record holder

A&P:

Even being on first name terms, I always say Ade Diver because I

J:

with Ade Diver Yeah we're standing there Yeah. Diver. Yeah Queen yeah meeting you know Kathy Freeman is there like Arianne Titmus and people are taking photos and it was so just overstimulating in a way but then just the fact that I was able to pull it together I had a really clear game plan had a really clear race plan executed kept my cool and just did everything perfectly So I was proud of how I handled the race even though it wasn't worst result And then the other race it was a really but I'm like really disappointed in how I handled it So Yeah, it's

A&P:

Well, I feel like All of it is perfect preparation for this episode because are gonna talk through basically the seven days in the lead up to a race, which as you said, you've now done seven times year, so you're very well Yeah we thought And it's a week until, for anyone that's doing the Gold Coast yeah Yes. yeah at Mondays

J:

We'll started it

A&P:

That's actually perfect. Well we were gonna start, you sound surprised. Yeah, I know. We literally blended this. we thought we'd start with seven days out tape a week. Or Actually, before we do, I was interested to hear about what your thoughts were on your headspace going into the week.

J:

going into a race it depends It's so funny cause this is probably actually perfect because I'm feeling very I'm racing the tent so Yep yep yep yep I know I kind of now I wanna do the half just cause I've got like a B in my bonnet about the half I've got unfinished business no I'm I'm gonna run a huge PPP in the tent Just you wait gonna

A&P:

I love

J:

the 10 the one distance I haven't read a PB in yet this year so I'm that's the

A&P:

okay. You need tick that

J:

yeah but I think that Going into the week I feel really just scatterbrained I haven't pulled focus yet can go either way sometimes I'm really nervous two weeks out and I'm really stressed and it's all I can think about And I'll be sitting at my desk and to get like a pang of oh my God I've put that

A&P:

Yeah, yeah,

J:

gonna be really hard Whereas this is good cause it'll get me in the mindset ready to get into the race So I wonder where the listeners are sitting at if they're feeling really Flat struggling to pull the motivation or if they're feeling a bit overwhelmed stressed I think either way you are trying to probably meet somewhere in the middle if you're someone who is really stressed now on Monday there are a lot of pitfalls that you can fall into and self-sabotage trying to Get rid of the stress that you're feeling by acting you don't care about the race and you're just not taking it that seriously and you're just gonna mess about this week and know you might have some drinks on Friday night it's to try and convince yourself that you actually don't care as much as you do I wouldn't recommend it I think you'll just probably feel more disappointed at the end And then I think the other mindset that you can have is just to think that it's not that serious or I don't need to take that this seriously I'm just gonna do everything like normal this week when I think there's just a bit of a missed opportunity that you can just set yourself up and you're gonna have such a better experience if you prep Well you're gonna have such a better result time and race wise but you'll just surprise yourself by how much the Things that we'll probably talk about this episode All of these little changes that you make in a tap week compared to a normal week will really set you up to do an amazing race and feel really good If you're not someone who's used to tapering or preparing for a race you might be surprised at actually how much all these things come together makes such a

A&P:

big deal. Yeah. Yeah. So a week out, what does, what happens in a good taper,

J:

I think the taper in theory you're supposed to be dropping back your intensity by 60 to 40 of I think volume and intensity you're not gonna get any fitness in the last week Sorry

A&P:

Which maybe we put that in bold. Yeah.

J:

What you have now That's it Like this is what you're taking into the

A&P:

Oh God.

J:

Yeah So you might have one or two little sessions to go but they're normally much shorter focused on speed rather than volume Just really poppy trying to get the body prepped and primed But I really think of tape a week as you're like a little person in a video game just going around trying to get energy

A&P:

Energy

J:

from everywhere that you can you don't

A&P:

eat all the tokens

J:

Yeah Getting all the tokens And the tokens are sleep Stretch pasta food and then every bit of exercise that you do is probably bringing the tokens down So you still do stuff especially if you've been running I dunno 60 80 a hundred KA weeks you're still gonna be running 50 Ks maybe rather than 80 as much lower intensity Yeah.

A&P:

I was gonna say, I often feel quite sluggish in the takeaway. Yeah. And I almost, I think as a mindset, because you know you're going to do less Mm-hmm And then your routine is kind of outta whack.'cause I know a lot of the time you're still working and you all other,'cause obviously life goes on, so you're not maybe running as much, but everything else is just as busy. And then I think because I'm a bit out of routine, I. Don't feel quite as good. Yeah. Yeah. I find that every, I'd be so interested to hear if you have the same'cause I reckon every taper it gets to five days out and I'm like, I feel terrible. Mm.

J:

Especially if you're someone who uses running to balance out your

A&P:

Yeah.

J:

uses you to get up every day and

A&P:

you mental

J:

Yeah yeah yeah

A&P:

seen

J:

you maybe feeling a bit to take a week yeah And you feel like I dunno where to put my nervous energy cause you if you do want the race to go well and you care a lot about the race it feels really counterproductive to do nothing cause you're thinking you think that you wanna be preparing but you can definitely put all of that mental energy just into other things like doing more mobility think of sleep as training Yeah that's what you are how you're gonna get the most power rest.

A&P:

I often tell myself I reckon every time I have my final pre-race session say the Tuesday, and I almost always feel terrible and I tell myself it's my body absorbing the block. Kind of thing. I don't know if there's actually, I like that mindset. Yeah. Know there's any science talk, but I always find those few days I start to feel so slow and sluggish and I'm always like, no. It's just part of the trust the process,

J:

Trust process Absolutely I always wonder I think that Probably that last session because you kind of know this is the fitness you're taking I don't know if it's I actually feel sluggish or if I'm perceived to

A&P:

be Yeah, it's only

J:

10 minutes of Ray race pace

A&P:

And you're like, oh my

J:

that was only 10 minutes race pace and I'm supposed to do that for hour Like I don't know if I can do that I think a lot of you are soul aware of how your body feels because you're so aware that you have this race

A&P:

yeah. I reckon every single person does the same thing where like they test out their

J:

races

A&P:

they're like, how does it feel? And you're like, oh my gosh. And then you always, always freak out. But I feel like in previous weeks. You do a session and you don't think of it, you just get it done Yeah

J:

Yeah exactly Exactly

A&P:

Whereas you're so hyper aware of oh, my leg feels, my quads feel a little bit heavy today. Yeah. I think, I feel like the other risk with, race week. I know we were saying before like maybe try and like add in some mobility and I agree with that, but I also think there's a risk. People try Adding new things, they get a massage or they do some new, gym class for the first time or something.

J:

as a general rule nothing new

A&P:

new. Nothing new. Yeah.

J:

And I think it comes back as well to less is more in taper week for sure don't Yeah When we say mobility really stretching yoga more than Pilates

A&P:

than Pilates yeah. What about, I mean, you work full how do you think about stress at work and your workload in that week

J:

Sometimes it's out of your control so you have to just do it I actually quite like working during the week because I probably have a tendency to overthink think it's a really nice distraction probably allows me to put the energy Into work and I kind of don't feel sluggish I feel really good at work I'm like oh my God is this what people feel

A&P:

like Yeah. Yeah. You're well I have energy Yeah I don't need a nap at 11:00 AM Yeah.

J:

the neurons are firing Like wow I don't this is what my life could be like But if you have the option of de-stressing your week I think social events I would definitely be trying to declutter which it's hard if you Perceive that as being a big sacrifice because it seems the more sacrifices you make for the race the higher the

A&P:

stage the more pressure. Yeah.

J:

if if you are like oh I don't wanna go out for dinner on Wednesday night because I have this race on Sunday you might think that you're taking yourself too seriously or Yeah And especially In Australia our culture is that's a bit lame to take that that seriously Yeah But just lean into it

A&P:

Yeah. into it. I give yourself permission. Yeah. Yeah, Definitely Let's talk about three to five days out. we were, and I'm like really interested to hear if you do this,'cause I haven't really done much of this before, but, you wanna talk about like mental prep and visualization? Is that something you Do

J:

Well I feel like for me the mental prep for a race in terms of sessions and running is almost every single session that I do I know I probably have do have a race come back in like two weeks with the frequency that I've been racing but in every single session that I do I am thinking if it's harder a race is gonna be harder So I'm really trying to imagine getting in that flow state and I try to make racing feel as normal as possible by every session being like a race in a way So it is not scary it's not unfamiliar like as well I think a I mean people probably listen to music in races anyway I don't listen music in races which is also why I don't listen to music in a session I don't wanna be shocked by hard I don't wanna by I'm by myself and I'm running without a group and there's this person's not next to me I want to feel like that's a really familiar comfortable To be in So if it's just You know the last session before the race I think it is worth visualizing the race as you're doing it and imagining what it will feel like to have to push through a little bit

A&P:

Yeah. yeah. I also like the idea of coming up with a mantra or a why for the race. almost like a word we do word of the year, but like word of the race. what's one word that you want to, embody how you wanna maybe feel during your race or,

J:

Um, or like what would be a successful race in your mind

A&P:

yeah

J:

Yeah. like which is you know maybe going back to the two races that I had they were so different in what I to get out of them And it can be harder when the goal is a bit more nebulous for me I wanted to run in the one that I was disappointed in I just wanted to run well And it's such a broad goal that it's kind of hard pin down and you kind of don't have a focus Whereas when I was in the first race where I was really happy with my focus was just position the whole time So I had this one thing that focusing on the whole time And I think going into the 10 K What I'll be focusing on is the first half of the race I wanna go really really hard

A&P:

Oh yeah yeah

J:

That's my goal cause I don't wanna make the same mistake And again I'm going into this one being like I would rather blow up I wanna leave it all out there I wanna hurting at 5K and just hold on for dear life and it's it's not even a time-based goal that I have it's And energy It's like a really honesty with myself that I want to try my absolute Yeah So that's like that thing is my

A&P:

goal Oh wow.

J:

And it kind of takes the pressure away from the pace or the time or it's quite specific in what I want out of that race

A&P:

Yeah.'cause you're the only sort of signals I guess is less so about the watch, but more just how your body and your brain are

J:

kind of Yeah Yeah And so my mantra for that would probably be like just fearless and strong and brave that's the energy that I wanna

A&P:

my God, I love

J:

Yeah I have heard as well yeah just noticing like if you're saying I can't do this just you have to just not let your brain say that. you have to during the race you have to be thinking you are doing it proof that you're doing it Yeah um starting thinking about those mantras or visualizing what you feel like when you are running your best what if is tall Is it fast feet Is it proud chest Is it shoulders back Maybe noticing those kind of physical cues in that last session before the race that really like these are the things that I wanna think

A&P:

Come back to, come

J:

back to Yeah exactly in the,

A&P:

the in the pits and

J:

Like not um Feeling like not overreaching but feeling really efficient Light feet those kinds of things Like noticing those physical cues Probably in that last session in that last session before the big race

A&P:

um, talking about, so yeah, with the 10 K, so you obviously want to go out hard for the first 5K. I think that kind of brings us to our next point of, race strategy plan, reviewing the course and the hills and the like, potential weather or even the aids. Stations.

J:

Yeah those long races knowing how you're gonna break it

A&P:

up Yeah. Yeah. Do you find that helpful?

J:

yes and no I think it is really you obviously wanna know what the weather's gonna be like You need to be able to adjust your expectations on the weather If it's gonna be really windy or it's gonna be really hot you wanna know about it But

A&P:

have you started checking Gold Coast

J:

weather I haven't looked at that at all yet

A&P:

I told this morning, I was already yeah, A Bit warm maybe. Yeah.

J:

I've been trying to Learn to narrow my focus a bit more into things that are within my control So I I need to know what the weather's gonna be like to the point of do I need arm warmers or not Gloves Yeah,

A&P:

Yeah like.

J:

And then once I know that it is what it is

A&P:

Yeah, that's a very good, I always think as well this is stupid because like a lot of the time you're just sort of trying for a PB or something, more personal goal,

J:

Mm-hmm

A&P:

But I kind of get comfort in thinking that no matter what the weather is, everyone else has the same

J:

Yeah yeah You're that

A&P:

you're all That's true. Doing it together. That's so, it's not as though, it's just oh, it's there's a headwind and you are going to get the headwind. It's like you're all, whoever you are running around, you're all having the same experience. Yeah. I, I like that for whether like, not too obsess over it, but Yeah. I feel like as you say, it's I think three to five days out as you're doing kind of mental prep, also like. Yeah. Planning the race, when are you gonna have your gels? Where are you gonna drink? getting familiar with the turns. Those things, as you say, that are within your control.

J:

I think that yeah if it was a long course I mean I think Gold Co Gold Coast specifically is a really good course I wouldn't be too stressed

A&P:

Yeah.

J:

I if I knew it was gonna be hilly course I'd probably be really wanting to have my head around when those two exactly were coming Also I think three to five days out so this is what Tuesday Wednesday Yeah For me personally I'm I'm not a good traveler I get really stressed traveling so if I'm traveling and racing which I often am it'll be a Saturday travel Day Sunday race and then maybe Sunday home back for work Yeah So on Tuesday Wednesday I would love to have just have eyes on my race kit Just know it's washed like

A&P:

know bad.

J:

know that it's not still in the yeah Know that it's not still in the bottom of the bag from the last race if I don't have gels like check that I've got what gels I need if I'm just anything that you can do that's going to front load the mental load of the week so that it The last 48 hours 24 hours can be hectic Or you might wanna go do fun stuff like go to the shakeout and you have to go to Kohl's or find out find a running shop that's open 24 hours beforehand in a new city you can do it It's not gonna be the end world But anything anything that you can do early on in the race that's going to make the last 48 hours easier for you you're such a better experience of the race think

A&P:

Yeah. Yeah. I think also it's good to, in those few days, especially if you are traveling, write a little checklist. on love or just so you know, that what you have to do in between now and

J:

the

A&P:

itself or even now and when you go, um, and then yeah. Well one, it's satisfying

J:

Yeah

A&P:

ticking them off like deleting'em from

J:

the line just to feel good and and maybe you don't even do them all straight away but there's sometimes you remember oh shit that actually that specific running shop that has the gels that I like They're only open till six every day and I'm not gonna get to to work Like you realize that actually you need you need to

A&P:

Coming back to your point before kind of you controlling the things that you can control a little bit more. and by doing that I feel like puts you your mind ease

J:

They're the things you can control Yeah sure And then I would also say in these early in this kind of still it's not full full pre-race

A&P:

yeah. yeah

J:

still few days out If you have that one session that you're doing that is maybe still at 60 40 effort if you haven't tried on your ratios yet

A&P:

Yeah

J:

session to try them on do not wanna be going Phoebe gonna try them out and if you are someone who maybe doesn't race all that often and you're not sure about what you're gonna eat in the morning or you've kind of got a new plan for what you wanna eat just maybe even just being a little bit more aware of the timing before your breakfast and session cause you probably do it all the time but maybe you just do it without realizing that actually there's 90 full minutes between when you wake up and have your coffee to when you race and then on the race morning things can get a bit stressful and weird you're trying to plan it out better and you don't know what to eat or when to eat If you've just made sure that you've practiced that on that Tuesday or whatever day it is you just have that bit more confidence in in what your

A&P:

plan Um, chatting

Anna:

All this chatter about the Gold Coast is making us so excited to get up there this week. One of the best parts of the day before your race is completing a shakeout run, and we have teamed up with Lululemon to bring you the best shakeout run of your life.

Phoebe:

We will be starting from QT Hotel on the Gold Coast Surface Paradise at 10:00 AM it's on Saturday, the 5th of July. So for some of you that will be after your race. For others it'll be your shakeout run. It's a 4K jog followed by food, drinks, coffee recovery boots, an area to customize your race kit. There'll also be the opportunity for some last minute Lululemon gear. We are so excited for the event.

Anna:

you can sign up via the link in our show notes or our Instagram bio, and we can't wait to see you all there. Thanks so much to Lululemon for partnering in with us, not just for the shakeout run, but for also making this episode of Cheeky Possible.

Phoebe:

Yay.

A&P:

chatting about food that leads us to maybe two days out the carb load. Yeah.

J:

Yeah So what it's like four days if you're doing a full yeah. I've never done A full so what do you do for four day

A&P:

I've never done a, I've never done a four day card load, but I do

J:

That's my I'm living in a carb load

A&P:

no. Well, yeah. Sorry. Maybe you count my permanent card load that I'm in four days out feels like, I think it's so depends on what a, bit of what you're used to. Mm-hmm. I mean for you it's your eighth race of the year, so your body's very used to Yeah Yeah. I feel like if you're not used to. Changing your diet like that is There is. You can go too hard as well. You can go too hard. Yeah. But I also think there's a way to be smart about it in the sense that if you're worried about maybe. feeling sick. you can get the carbs from a sports drink. Yeah. Mm-hmm. So instead of sipping on water, you're sipping on a Gatorade that has 25 grams of carbs Yeah such an easy way to start the carb load without actually feeling heavy. if you are someone that is worried or like maybe not so much worried, but isn't used to that kind of feeling. Yeah. Yeah. Because it is a strange feeling, especially when you are. Because you are tapering, you're not really running nearly as much. And then all of a sudden you are eating more and then you're like, oh. That's sort of the, the sluggish feeling is Exactly tenfold. Yeah. I also feel like it, I mean, I always feel pretty good with the car blood, but it's more that it can mess up my gut. And so if I'm going too crazy with eating. Things that I wouldn't normally and'cause I know they say like, don't, don't eat fruit the day before and vegetables and stuff. But I'm like, I feel like my body's so used to that, doesn't do that well if I just completely change everything'cause I don't practice the car. So, yeah, I feel like there is, you're right, there's a smart way to go about it. Mm. Everyone knows, I mean cupboard, it's really just eating carbs. Right?

J:

Right Well it's interesting cause I think when I think of car I probably cause I probably am eating so many carbs every day all day I think they say eat every three hours have snacks the like of my life

A&P:

you're like, yes. And

J:

that doesn't change But I do start thinking about reducing fiber I do start thinking about yeah fat and fiber they say you should get 70 of your food from carbs of your your caloric intake So for me it's so much about

A&P:

or in a, no.

J:

normally or no no no For the carb load

A&P:

I was easily hit that,

J:

Yeah Yeah Well exactly So for me I'm not actually I do probably try to eat more on that especially in that last

A&P:

last

J:

Yeah 24 hours I don't wanna feel hungry Like if I'm feeling hungry I'm oh doing wrong here But I do start thinking about what I'm not eating But maybe that says more about how much shit I'm eating all the time Like let's not eat all of those cookies and like the cake and the chocolates cause that's just gonna make me feel sick So yeah I try to eat more plain meals I would say

A&P:

I was gonna say, I feel like an easy ruled follow is just the more simple, the better. Yeah Kind of less ingredients.

J:

it can feel counterintuitive as well because people who I used to you think you're eating healthily when you're eating fruits and veggies but like you're saying sip on a Gatorade How many times have you been told Don't drink don't sugary

A&P:

drinks Yeah. Yeah

J:

seem really counterintuitive to what you would think you would need to do especially someone trying to be healthy and athletic But that's what your body needs for fuel I also wonder if people think again it comes down to not wanting to take it seriously If people are afraid of the carb load if they think it's a bit profesh

A&P:

Yeah, I, I

J:

Elites only or which is not Well

A&P:

is, oh, carload makes the biggest

J:

the biggest Yeah crazy.

A&P:

Yeah. I was gonna say, I mean, none of us are, dieticians really, so, but, there's an Instagram account which has really good, walks you through what to take, which is,

J:

Yeah I was gonna say I got I got this email This is my Bible I wonder if Izzy knows this So my friend Izzy about Doyle she sent this email out two years ago to my friend She sent this email out two years ago to like on blast to everyone at Runners one it must have been leading into one of these big events she said what she eats in her car blood So she is

A&P:

she's vegan,

J:

She's a vegan but I'm vegan as well I I like following Yeah so she's just saying literally she's having bread with pasta on the side Lollies honey rice with honey This is all stuff I want to eat I can't believe what anyone would not want to do a carb load I just love yeah I like a carb load as well because I just buy lollies and let

A&P:

is

J:

where I would never do that

A&P:

that Normally

J:

You telling me that I just have to eat honey and lollies hours I can definitely do that

A&P:

is this the Instagram account is, it's called Nourished by Sammy, she's a dietician and she does infographics that exactly. Walk through like. whether it's for a long run or a session or whatever it is, like they're, I find them very practical. So if you totally lost where to go, start there. But otherwise, as you say, bread

J:

It's food that you have Yeah. Yeah. And low I'm thinking low fiber so white bread over brown bread Kind of simple changes that you can make If you if you are doing the full marathon I'd probably recommend actually getting a bit more serious about the carb load Yeah.

A&P:

And I think a few more days out, a

J:

and a few more days out Yeah Three to four days out for a full marathon If I'm doing a half marathon I'm definitely car loading Friday and Saturday

A&P:

Yeah. I also feel like, especially if you're traveling, keep an eye on your hydration. And'cause I would say two days out I'd be thinking about getting Really,

J:

Yeah I'm really really bad at drinking water so I'm thinking two days out Hydration The other thing I would say is sleep in the three to four days before the race can potentially be more beneficial than just getting one night's sleep the night

A&P:

the, before Yeah

J:

Really banking sleep as much as you can And I have heard that yeah those those nights are actually more important It's what your body is absorbing throughout the week rather than thinking that you can Have one really good night's sleep the night before And realistically you're probably not gonna have a good night's sleep the night before if you're feeling nervous or if you're up early

A&P:

I find sentiment quite comforting because particularly Gold you're getting up at, I remember last year we got up at before 4:00 AM I'm pretty sure, and obviously to go to bed and get eight or nine hours, you have to be gonna bed at seven or and I remember thinking, oh no, it doesn't really matter. it's way more beneficial for the four or five nights I feel like then it also takes the pressure off if you're lying in bed the night before being like, why not asleep yet? Yeah, Be okay

J:

because you're gonna be nervous For sure Yeah sleep is probably one thing that I don't do well enough in my You know day to day life training generally So when I have a tap week that's probably the one thing where that's what I'm trying to nail Yes The most that's what you can really do That's gonna be like a performance enhance a wonder getting enough sleep

A&P:

Yeah. Alright. Race day Eve. Talk us through the day before race day. what do you always do?

J:

Wake up Always have a little shakeout I love to do a good activation Pilates really light though So again we just said don't do anything crazy So if this isn't something that you would normally do I wouldn't go and do this But really light activation stretching rolling out your muscles You wanna feel really loose and limber but also kind of activated and then 30 minutes Super easy jog Just enjoy it If you are on location go to a Jog with some

A&P:

Yeah go to the Cheeky, uh, run Club. Shake Out, run. I was like, what's it called? What's

J:

Who are we

A&P:

Club Cheeky Run Club.

J:

But this can be where some people are really really nervous and this is maybe where you're feeling the most anxious about the

A&P:

role

J:

Um or if you're feeling I know that I'm definitely gonna be feeling nervous on this day so I just try to clear my schedule I'm trying to nap if I can Saturday weekend Definitely Yeah I have I'd do the morning as you would go out see friends try and protect your energy a little bit Like if you know that there's something that's gonna stress you out I wouldn't yeah You know you don't wanna be around people who are having negative energy who are gonna Yeah. talk negative negatively about the race or I'm just gonna give you a weird vibe

A&P:

Yeah

J:

You can go you can say no and then have a nap in the afternoon Maybe go for another light

A&P:

Oh, so

J:

like the most the best day ever Our race is the dream Yeah Watching some friends on the couch feet up Just being full slob Eating is like to your heart is content Having the lollies

A&P:

What about, do you have any race eve traditions or, or superstitions things that you'd always do the day before a race?

J:

I do have one Mindfulness no it was a mind a meditation that I do a visualization that I do either the day before the race or the morning of the race depending on when I feel like I need it the most because I do feel like it kind of loses spark a little bit when you do it lots of times So I'm kind of trying to I'm trying to it Yeah

A&P:

Yeah

J:

I just wanna do it for the big races

A&P:

Yeah

J:

Well it does lose

A&P:

that though.

J:

diluted Yeah, Used to it You get too used to it No I wanna keep it. fresh

A&P:

Be powerful

J:

Yeah So there's this visualization that I do and I think it only goes for Five or 10 minutes The first one is just you do a body scan for the first minutes take it or leave it I dunno if body scanning body scanning not really my thing but then it's called getting in your A game or something This mindset meditation and The guided meditation first of all gets you to recall a recent time where you've done something really successful whether that's in a race or sport or it can be from work anytime where you just nailed it you were the best version of yourself the people in the room they we either felt really good about you or they were inspired by you or they were laughing at what you said or you were out on a sporting field and just did everything perfectly It gets you to conjure up those memories that you had feel it in your bones feel that you were doing it how good it felt

A&P:

and then you

J:

I And then you take that mindset and transfer it to whatever the upcoming thing is You visualize it going as perfectly as it has ever gone exactly how you

A&P:

it

J:

to happen And it just makes you feel so confident and calm I can do this I'm just gonna nail this cause the reality is I think you're going to feel Really alert you know that heightened sense mean I feel like anxiety is just not even the right word because it has such a negative connotation It's just this anticipation that you have it's an energy Yeah And it's really positive If you can harness that energy and use it it's like adrenaline gonna take you to the start line It's gonna get you so pumped so good And so you don't need to shy away from that feeling of Feeling anxious and feeling nervous You don't need to actually calm yourself down I mean maybe you're it's three days out trying to calm yourself but it towards the end you can just try to harness that and use it make it be your superpower and to get on the start line and so pumped up It's the feeling of you know before you're going to a concert or or like before you got married and you're like walking down the aisle It's

A&P:

Yeah,

J:

you're having the same physical Reaction but you're psyched and

A&P:

so yes.

J:

Yes And yeah this little meditation within five minutes it just completely switches you from

A&P:

Wow. So Definitely send it to us and it. Yeah. Copy in

J:

I'll link it

A&P:

Yeah. listening to will be walking around getting an hour game. To go and spectate.

J:

You guys gonna be don't don't let it lose its potency though

A&P:

True, I'll save it. Save it Save it for a special time. I I really like, I only did this for the first time in Berlin, but I loved it as a tradition. We all wrote a little message on our hands the race.

J:

never done I see people doing that and I've never done that Yeah

A&P:

that Oh my God. It was. So fun. So everyone thought about something that was sort of meaningful to them what they wanted to remember or the mindset they wanted to have race. So you could have fearless, for Yeah Bring on your hand. I I remember I had 42 Ks of heaven I just enjoy the race and I can't tell you how many times during the race when I was hating life, I looked down at that and I was like, no, that is your that is that is, yeah, that's your purpose. That's why you're here. come back to that. Yeah, so I feel like that can be a fun little activity

J:

Steve what if what other yeah it's so interesting cause I've never had just fun I'm trying to think What are some other goals that people have where people are struggling to find a motivation What do you think that they could use to motivate them through the race Um

A&P:

Um, I think something that people, you lose sight of doing a race is just to actually lap it up. mm. I know it sort of comes back to fun, but like enjoy, I don't know, just look around, soak it up. Yeah. Yeah. I there's something in that that's quite, I think, present

J:

Mm-hmm

A&P:

Especially in, for instance, the Gold Coast mar, it's all, the events are huge Mm-hmm. Like, there's so many people, there's so many people on the streets. So I just reckon it's such a. Such a cool opportunity to be like, oh my gosh, I'm here. I have like trained how ever hard or hard, like I'm at the start line and I'm I'm doing this

J:

That's really cool

A&P:

I, this is really cool. I think also, Thinking about maybe what got you through the block or something that you're proud of in terms of how you approach your training. Like it could almost be a theme or something that you've sort of, yeah. That's been important to you throughout the training. Something you might've been telling yourself about training or, I forget where I got this from, but I had it on my other hand. I had written run free. And I think that was actually in a message a friend had sent before as like, in

J:

Yeah I was like I always hear that run

A&P:

yeah. And that was also a really nice one. Yeah. So it could be a message, something that someone said to you that resonated think it's just something that you feel like is gonna land when you're gonna need it in the because there'll be a time you're gonna need to look and can remind you who you are, why you're there. Yeah. Pull you out of it a bit.

J:

Yep People always tell me to run free I'm like I don't know how

A&P:

Yeah. What do you mean

J:

I want it Yeah No that that's really nice I think Yeah just remembering to enjoy it and yeah soak it up is

A&P:

definitely yeah. definitely, So what, what will you have on your hand? We have fearless or,

J:

yeah I mean

A&P:

like not running anything on my hand. Yeah, that is.

J:

I write it on my hand no I think I just wanna feel

A&P:

vision

J:

I wanna feel I think yeah What did I say I want it to feel at 5K It's not that I want it to hurt cause that's not right It's I'm still gonna enjoy it But I wanna feel brave I think Yeah brave

A&P:

good. Embrace the challenge

J:

the challenge Well you were even saying you said a couple weeks ago that you were listening to that that triathlete who said that she enjoyed that feeling pain cause she's like here I am Here That's why I'm hoping to

A&P:

expecting

J:

You feel cause I think you do It hits at maybe you know a third of the way in or halfway You think oh here here she

A&P:

yeah. Yeah.

J:

just go hello Like

A&P:

Yeah Yeah. Welcome,

J:

let's hang out Yeah yeah yeah yeah and I always like to imagine this is gonna sound really corny but I imagine like brave heart cause it's like with your whole chest and you are like brave but it's Happy brave if that

A&P:

makes sense. Yeah

J:

And um I imagine that I'm being pulled cause you know how sometimes you can be running and you feel like you're running through concrete and really But I literally imagine that I'm just like being pulled through Yeah

A&P:

I love that. That's a really good one. So yeah, it's, I think it's things like that that you know, for whatever reason has become a cue for you. And put it in your hand and you remember it. Yeah. Yeah. I think after that, people are gonna be pretty ready to race I'm excited

J:

This has actually got me really stoked because I was feeling pretty flat not flat I just it had snuck up on me I was like Oh,

A&P:

Yeah. Yeah.

J:

But now I'm like hell yeah bring

A&P:

me to the

J:

on the table week be so much fun Yeah All of these

A&P:

too. Hopefully, if you're listening and you're racing in the next week, or save this one up for when you do have a race coming up.

J:

Any race big

A&P:

You can get in the right head space and enjoy the taper.

J:

It's the best

A&P:

week week Best week ever How good. Thank you so much for coming on

J:

me It's such a compliment to be invited

A&P:

to. Oh my

J:

the highest degree. Welcome

A&P:

You're welcome. Anytime we are, we are very excited to see how you go on the Gold Coast. we'll update the listeners

J:

On how I

A&P:

on how I went on, how you went. Yeah

J:

We'll see if

A&P:

no pressure get you set at the site. You're gonna get a massive pb. So

J:

I've been chasing this pv I don't this is I'm just gonna put it out there now I've said It now I have been wanting to run 33 minutes for probably two years And all my other times I've been running so well they've all come down just the road 10 k It is my hill arch nemesis And I've run so many of them and every single one of them have I just the same same. It's The same time All my other times have calmed down but this one time so I just

A&P:

need okay. is the one. got

J:

so Let's

A&P:

Well, good luck. Have fun. you

J:

you.

A&P:

Run

J:

free.

A&P:

Bring on the, on the

J:

Bring on the taper.

A&P:

Nice.

J:

Nice.

Anna:

All right, so let's get into the rundown segment this week.

Phoebe:

look at it.

Anna:

I haven't clicked it open. I have absolutely no idea what this is. the only thing that I know is that it's called, which is the heading in our show notes called Dead Cow Gully.

Phoebe:

That is so dead. Cow Gully. So Backyard Ultra. I actually can't, I think you're gonna find this so interesting. It's the most interesting ultra event premise I've ever heard They're all over the world. Mm-hmm. This particular one is called Dead Cow Gully. It's at a, I think it's at a place called Dead Cow Gully. It's at a farm in Queensland.

Anna:

What an awful name.

Phoebe:

Yeah, I might have made that up. I don't know why it's called that, but I thought it might be the place name. So the premise of a backyard ultra is simple. There's a lap, a 6.7 K lap. you need to do that on the hour, every hour until the last person is standing. So. You run for 6.7 Ks. And then let's say that takes you 40 minutes, you would then have 20 minutes

Anna:

Oh my

Phoebe:

And, and the rule is at the next hour you have to be at the start line

Anna:

to go again to go out,

Phoebe:

To go out, or you're disqualified and you just keep going. And they've gathered this cult following around the world because they're thought of as just the hardest. Mentally challenging.'cause it's a last man. Drop off. So you just have to keep going until, until

Anna:

how many hours? what's the,

Phoebe:

well, so at the Dead Cow Gully, an Australian Endurance athlete, Phil Gore broke the world record. Which was why it was so exciting. And it was very cool because there were two of them that just kept and kept going. And so throughout the week, like I was watching it'cause I was like,

Anna:

Throughout the week. Oh, true.'cause it would go for days.

Phoebe:

weeks. how long, how many? Well, yeah, if there's 24 hours in a day, how many hours do you think that they went for?

Anna:

I reckon they would've gone for, oh my gosh, I have

Phoebe:

Well, I feel like I kind of gave it out when Maybe

Anna:

like 64 hours.

Phoebe:

So yeah. What would that be? How many days would that be?

Anna:

that would be just under three days. Yeah. Two and a

Phoebe:

They went for 119.

Anna:

119 days, Oh, I was like, what?

Phoebe:

days. 119 hours. That's four and a half days

Anna:

Oh my gosh. He ran

Phoebe:

just under 800 kilometers. I know. Stop. Of just the same lap.

Anna:

Again, over

Phoebe:

and again. And all through the day and all through the night.

Anna:

So talk me through it. So you said there were two of them. When the second person drop

Phoebe:

No. So the second person dropped out at that LA like it's, you you can't keep going after the last one finishes. And that's actually why it's, it's so almost, it's actually almost like a team effort to get a world record. Yeah. it needed both of them, these two. And it was just like they, every hour, they're just both back and just like, and you can just imagine how. You could just convince yourself one more lap. But then the guy who came second too, I'm sorry, I'm not sure of his name, but he like collapsed midway through the lap and had to be rescued. Like he was apparently like talking.

Anna:

I'm curious, do you know, did they sleep at all?

Phoebe:

So I read apparently, Phil, well, Phil was saying that, he tries to sleep for like 10 to 15 minutes.

Anna:

And how, I

Phoebe:

how you'd do

Anna:

I was gonna say, do you know just generally speaking what pace he runs at? Because if you run at five minute pace that you getting in at 34 minutes, so you only really have 26 minutes to get back

Phoebe:

Yeah, yeah. Well, by the end he was running six

Anna:

Okay.

Phoebe:

Which is still actually really

Anna:

fast. Considering how long he's going for,

Phoebe:

it's amazing six minute pace. I, I don't know how you just mentally like sleep for 10 minutes and then wake back up and go

Anna:

Well, I feel like it's pretty impressive to be able to sleep. Just fall asleep. Fall

Phoebe:

fall asleep. Yeah. Fall asleep so quickly. It, but imagine how traumatic it would be in your body

Anna:

to wake up. You'd almost feel worse, I reckon. Sleeping.

Phoebe:

There was also a woman set the Australian national record for women as well. think there might have been two national records made.

Anna:

And how long was that?

Phoebe:

I think she did, 300 something Ks. I forget how many,

Anna:

Okay, so really you have to have two people

Phoebe:

To the go Yeah, if you wanna get a

Anna:

the world record is really only, it's, it's sort of a strange concept really, if you about it, because the world record is actually how far the person who came second went.

Phoebe:

Yeah. Well I think maybe you need to do one more lap or

Anna:

Yeah, okay. Like

Phoebe:

Maybe you need do one more lap. Yeah. think the person who came second did 118

Anna:

yeah. Okay.

Phoebe:

struggled on the a hundred 18th. And he did 119. But yeah, it's amazing. would you, does any part of that sound appealing to you? you ever wanna do it? Yeah, I reckon be kind Yeah, for

Anna:

sure. Because, because there's something, I don't know, there's something like bit twisted

Phoebe:

it. Yeah. Yeah. I could see this for you in your future.

Anna:

yeah, I reckon that would be really cool. I think there would be some, even though it would be monotonous. And would probably drive you crazy. There would be some comfort in only ever being kind of three Ks from where you

Phoebe:

I agree. Whereas some, I've never done a proper ultra, but setting off from a massive a hundred K lube I

Anna:

Yeah. Yeah. Because it's'cause like it, I mean it's metaphorically, but also like it's physically isolating. Yeah. Yeah.

Phoebe:

But I reckon yeah. One time we should, we should get the girls down for a backyard ultra. Oh

Anna:

yeah. Around Albert Park Lake.

Phoebe:

yeah.

Anna:

Yeah. Boring. Um, thank you for that.

Phoebe:

Thank you.

Anna:

Anything else for us today?

Phoebe:

have a great week everyone. Good luck if you're racing.

Anna:

And hopefully we'll actually see a lot of you Saturday morning,

Phoebe:

And then we'll be cheering our absolute hearts out on Sunday as well.

Anna:

Yes, we will. All right. Can't wait to be in New Year's next Monday.

Phoebe:

Have a good week. Bye

A&P:

then we'll be like, Izzy like, yeah, So this will be more like, um, we are here with Izzy. And then Just it'll be so chill and just smooth.