Cheeky Run Club

How to make a race plan

• Phoebe Pincus & Anna Coldham • Season 7 • Episode 11

Share episode

Hiiiiiii everyone!

In this week’s pod, we’re creating the ultimate race plan that will get you through any race… or in Phoebe’s case, the Melbourne Marathon this weekend 🤟

Race day is looming and we would LOVE to see you guys at our shakeout run with Lululemon, or throughout the day in general. You can join our waitlist for the shakeout run below/or please say hello!

We also bring back the cheeky champion for three very special Melbourne Marathon runners.

 LINKS:

  • Join Lululemon’s x Cheeky Melbourne Marathon Shakeout Run waitlist.
  • Check out our latest Substack, ‘Good enough, but is that enough?’  
  • Grab a Cheeky jumper for yourself here!
  • Check out the visualisation exercise recommended by Issy Hume here

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

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

ZOOM0011_Tr3:

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

ZOOM0011_Tr4:

This episode is sponsored by Lululemon, supporting cheeky runners every step of the way.

ZOOM0011_Tr3:

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

ZOOM0011_Tr4:

we are talking about Marathon Mania because it is drum roll marathon

ZOOM0011_Tr3:

Yay.

ZOOM0011_Tr4:

The day is finally here. we are going to be giving you a framework for how to make your race plan and working through it live as Phoebe comes up with her own. We're also gonna be awarding some Melbourne Marathon related cheeky champions of the week, which I am genuinely so excited to do. But first of all, let's kick it off with our notable runs. Phoebe, give me your worst.

ZOOM0011_Tr3:

My worst is a running related, which is, men on bikes while you're running, thinking they can have an opinion on your run. Because two separate runs this week actually. Well, yeah. one, on sat, one on the Friday was a long weekend in Melbourne. Did my long run. Wonderful long run, with our friend Claudia, who is back from her European travels, and we had a man, we were stopping for a drink, of water and we had a man on a bike stop and say like, really friendly way. Be like, oh, you guys doing Melbourne Marathon on the weekend? I was like, yeah. And then he just launched into, he goes,

ZOOM0011_Tr4:

Okay.

ZOOM0011_Tr3:

okay. Few things you need to know about the marathon.

ZOOM0011_Tr4:

Well, and, and continue to like mansplain. Yeah.

ZOOM0011_Tr3:

Yeah. He told us, these are some of the hot tips he gave us.'cause he said he is run three marathons now, which I didn't wanna be like, yeah, silver. I,. I've, I Anyway, he's like, I've done three marathons now. Learned a couple things. Number one, there's two races, the race 30 5K and then the last seven K is so it can save your energy for the last seven Ks. And then he's like, number two, dehydration would be the major thing that Gets you on this run. Like you need to hydrate and like I'm just standing there like, wait, what? Yeah. Yeah. I have not asked you for advice. I mean, it was all he was being super friendly, but I was just like, you don't have any idea. and then the other one was on a run. You were on, um, you

ZOOM0011_Tr4:

working, walking at the time.

ZOOM0011_Tr3:

We were walking at the time because. You

ZOOM0011_Tr4:

It's in my rehab

ZOOM0011_Tr3:

It's literally in the program. You have to do a run, walk. Do they think that we would be walking otherwise? No, probably not. Maybe a little bit anyway. And these guys on bikes went past so fast and yelled really loudly, like stop the modeling, shoot. Like get moving girls or something. What did they say? Something like.

ZOOM0011_Tr4:

We didn't have our phones out. Like we weren't,

ZOOM0011_Tr3:

We were literally just walking along the river. And again, I think, I mean, my read on is I thought he was trying to be funny. I think. I feel like you were a little bit more cynical.

ZOOM0011_Tr4:

Yeah. Yes. Uh, yeah. I think I actually told him.

ZOOM0011_Tr3:

he

ZOOM0011_Tr4:

I told him to piss off.

ZOOM0011_Tr3:

Did you?

ZOOM0011_Tr4:

Yeah. But

ZOOM0011_Tr3:

maybe very quietly.

ZOOM0011_Tr4:

Yeah. Oh. Very quietly. Like I, yeah, I'm not

ZOOM0011_Tr3:

Oh yeah. After. Yeah. What do

ZOOM0011_Tr4:

is way out of earshot. And I said, piss off

ZOOM0011_Tr3:

quietly. Under your breath? Piss off.

ZOOM0011_Tr4:

step my foot.

ZOOM0011_Tr3:

but I'm more just like, it was two days in a row and I was just like, Why do you feel the need to contribute to our runs? I, I think we've discussed this a little bit. I think it's totally fine to say things like. Good morning.

ZOOM0011_Tr4:

Oh yeah, that's, I love it when people

ZOOM0011_Tr3:

I love it when people say that. And that's what I thought the marathon advice guy, I thought he was gonna be like, have fun out there. Enjoy it. It's such a great day. Not launch into advice. Yeah, I mean obviously nothing was offensive, really about all the modeling

ZOOM0011_Tr4:

I feel like that was a little bit as well because they're riding and granted, I know that on bikes you have to speak loudly in order to hear each other if you're speaking to someone on the bike. So they were really like, it

ZOOM0011_Tr3:

sounded aggressive. It sounded aggressive.

ZOOM0011_Tr4:

at us even though they were riding past us and we were literally like five meters away from them. yeah.

ZOOM0011_Tr3:

So yeah, just a bit of like, oh yeah, don't, didn't need

ZOOM0011_Tr4:

don't need to like, comment on what people are

ZOOM0011_Tr3:

don't give me, I don't want feedback. Um, from you cyclist, um, what was your worst run or running related activity?

ZOOM0011_Tr4:

was a running related activity. I went for a lovely walk with a girlfriend who has recently had her second baby, and she had the toddler and the pram. Oh, sorry, the toddler and the newborn, yeah, in the pram. And I had Ted. Anyway, and then we, we were near her place just walking around this park, and then I realized it was like a dog off leash area. This was on Sunday and it was a really nice day in Melbourne. And I was like, oh, amazing. Okay, I'll take Ted off the lead. Anyway, then he proceeded to run over to this guy that was standing up on his phone. Like he was obviously texting someone and he had, I could kind of see it all happen before it happened. There were three paper bags. obviously with food, just lying on top of one another on the ground. And I, Ted just made a beeline for him. And then I kind of yelled out, being like, oh, excuse me. And then he, Ted picked up the bag, one of the, the top bag, and then his shaken his head. Bun has flown out and then he's just gone picked it up in, and I kid you not in like Yeah. You know when he, like, when he wants to eat something like he eats. Yeah. I reckon he like didn't even chew it. He just like.

ZOOM0011_Tr3:

like,

ZOOM0011_Tr4:

Like swallowed

ZOOM0011_Tr3:

it down.

ZOOM0011_Tr4:

and then had all this icing on him and then he looked at me and obviously knew he was in trouble. So then was kind of darting around and I can't catch him. he's actually really fast. Yeah. And was not listening to me at all. And then my friend who's there with her two kids that are like so well behaved, just standing in the pram and they're like running around like a headless chicken chasing after my dog.

ZOOM0011_Tr3:

I feel like Ted is, can be a really well behaved dog.

ZOOM0011_Tr4:

I know. It is. Just whenever there's, he's

ZOOM0011_Tr3:

is it food?

ZOOM0011_Tr4:

He's so food obsessed.

ZOOM0011_Tr3:

Anyway,

ZOOM0011_Tr4:

then eventually got him walked back to where my girlfriend was. And by this stage the guy's girlfriend had appeared and she was like, excuse me, do you know that your dog's eating my cinnamon

ZOOM0011_Tr3:

Yeah. What did you do?

ZOOM0011_Tr4:

yeah, I'm really sorry. Like, I dunno, why?

ZOOM0011_Tr3:

Yeah. Yeah.

ZOOM0011_Tr4:

I'm like, I don't have, I was thinking like, I don't have cash. Like I can't. Yeah,

ZOOM0011_Tr3:

What can you do? Yeah. And what did she, did she just want you to apologize, do you think? Yeah, and retrain

ZOOM0011_Tr4:

And then I did say at the end, which maybe, I don't know, maybe the listeners will probably gimme feedback, but I did say more. I, I didn't mean for it to come across in like

ZOOM0011_Tr3:

oh no,

ZOOM0011_Tr4:

biggy way, but I more said just to be wary, because they were literally about to have this like full on picnic

ZOOM0011_Tr3:

down. Yeah.

ZOOM0011_Tr4:

I'm like, I just said like, oh, it is like a dog off lead oval, just so you know. Yeah. And then I walked in and I was like, oh, I feel like my tone was wrong.

ZOOM0011_Tr3:

Mm.

ZOOM0011_Tr4:

Mm.

ZOOM0011_Tr3:

It could be because Do you remember when we. I had the exact same experience on the other side When you didn't have Ted. Yes. And we had our food

ZOOM0011_Tr4:

And at Barkley, which in saying that though, yeah.

ZOOM0011_Tr3:

You have since said, you now think we were,

ZOOM0011_Tr4:

Yeah, because we were literally sitting in the middle of a

ZOOM0011_Tr3:

dog. Yeah. Which

ZOOM0011_Tr4:

of course

ZOOM0011_Tr3:

just don't know. But remember how outraged we were about how rude she was? Yeah,

ZOOM0011_Tr4:

But that's'cause the owner like did not care. But then maybe they

ZOOM0011_Tr3:

so you. Yeah.

ZOOM0011_Tr4:

'cause I was saying, I'm sorry,

ZOOM0011_Tr3:

You did say

ZOOM0011_Tr4:

like I was

ZOOM0011_Tr3:

Yeah. Where she wasn't even trying to get her dog under control

ZOOM0011_Tr4:

No, she like did not care at

ZOOM0011_Tr3:

Um,

ZOOM0011_Tr4:

but yeah, that was on us.

ZOOM0011_Tr3:

that was, maybe it was on us. Um, it's funny, I feel like we could do a segment, which is the things we learn about each other based on what comes up in our shared Instagram algorithm, because there's,

ZOOM0011_Tr4:

Oh my god, what's coming up?

ZOOM0011_Tr3:

because there's so much on how to train your dog not to be, not to be like a reactive dog

ZOOM0011_Tr4:

Yeah, yeah, yeah, yeah.

ZOOM0011_Tr3:

like I didn't even know was a concept. And now I love watching the videos.

ZOOM0011_Tr4:

you're like, they're so awesome.

ZOOM0011_Tr3:

It's so, they're so, um, they really grab your attention. They're like, they'll show you a video of a really naughty dog,

ZOOM0011_Tr4:

Yeah. And then they train it and then you're like, that is a different dog. Yeah. Yeah.

ZOOM0011_Tr3:

That's amazing. Yeah.

ZOOM0011_Tr4:

Anyway, so I've realized that my partner Dave, he was away for the weekend and Ted is very different when he's around twenties, not, which I kind of knew anyway, but it was really emphasized over

ZOOM0011_Tr3:

Yeah. So what do you, how do you fix that?

ZOOM0011_Tr4:

I'm not sure. I think I need to have a be a bit more stern.'cause I think at the moment he thinks me and him are equals and like Dave's our master.

ZOOM0011_Tr3:

probably Fair enough.

ZOOM0011_Tr4:

Yeah, he's right. No.

ZOOM0011_Tr3:

Anyway,

ZOOM0011_Tr4:

What is your best run of the week or running related activity?

ZOOM0011_Tr3:

My best run. Well, I really wanted to say my long run,'cause I did my long run and I was like, finally I had a long run that I loved. Yay. Because that was really good. But then I had an even better run.

ZOOM0011_Tr4:

Oh, is it yours gonna be the same as mine?

ZOOM0011_Tr3:

No,

ZOOM0011_Tr4:

Oh,

ZOOM0011_Tr3:

I thought I laid that for you. I thought I laid that for you. Yeah, I did. I, I

ZOOM0011_Tr4:

I awkward here. I was being like, yes, it is me. I'm the winner.

ZOOM0011_Tr3:

No, you, I'm leaving that one fully for you to tell that I'm not gonna steal your, limelight. that was an amazing run. So I had one another really good run, which is my session, on Tuesday. Yeah. Which.

ZOOM0011_Tr4:

Yeah,

ZOOM0011_Tr3:

think with the, like the cold and then the sinus infection, then I still felt rubbish coming after the sinus infection and I was like, oh my God. Every session is feeling so hard. And I feel like I was losing a little bit of confidence. I was losing quite a bit of confidence session on Tuesday. I felt so good. Yay.

ZOOM0011_Tr4:

Yay.

ZOOM0011_Tr3:

It was so exciting. It was, we were doing 800 meter reps.

ZOOM0011_Tr4:

Mm.

ZOOM0011_Tr3:

I was wearing the shoes that I wanna wear in the marathon. Yeah. which I haven't really been wearing super shoes for my sessions. Yeah, yeah. At all really. So that obviously makes a difference. But I just felt so strong. I was running way faster than I thought I'd run for it, and I finished that being like, oh. Okay. That was actually okay. Like, yeah.'cause I feel like last week when I'd really struggled with my longer tempero, I was like, oh my God, am I gonna have to like majorly reset my goals? I just don't think my body's there. Whereas now I'm like, I'm recovered. Yeah. Which is great. And now as we've discussed, it's just all about staying healthy. Yes. For just 10 more days. 10 more days. Come on. Immune system. Just wanna, I just wanna be on that start line and be

ZOOM0011_Tr4:

you'll be fine. I, as we said off mic, I think you've just got to clear any event or social catch up that you wanna do with me.

ZOOM0011_Tr3:

Clear it with you. Yeah.

ZOOM0011_Tr4:

and I'll say approval. You

ZOOM0011_Tr3:

say, no, get back to bed. Get back to the

ZOOM0011_Tr4:

get back to the couch.

ZOOM0011_Tr3:

so yeah, it was a fun session, but also it was mostly just a morale booster after so many rubbish weeks to be like, my heart rate's back to normal. I haven't lost all my fitness. Yeah. it's still

ZOOM0011_Tr4:

you do. Yeah. from the outside it's very easy to be like, you wouldn't have lost your fitness, but when you are not feeling good,

ZOOM0011_Tr3:

you're like, no, I've lost it. Yeah. Yeah. So yeah, that was good.

ZOOM0011_Tr4:

Woo. Very exciting.

ZOOM0011_Tr3:

about

ZOOM0011_Tr4:

What about yours? Mine was last Saturday because it was the first time I've run with friends since early May, which was very exciting. You and a couple of other girlfriends, Mel and Claudia, joined me for my walk run, which was actually, I feel like I didn't really thank you guys enough. That was actually so nice of you. Oh,

ZOOM0011_Tr3:

Oh no.

ZOOM0011_Tr4:

no.

ZOOM0011_Tr3:

It was such a

ZOOM0011_Tr4:

pleasure. I know, but I feel like it's not the same as just going for a run. So I ran a bit further than I have been

ZOOM0011_Tr3:

Yes,

ZOOM0011_Tr4:

because we did like a little warmup and a little cool down. but it was so fun. I think at one stage I said to Mel, I was just like, this is so good.

ZOOM0011_Tr3:

It was so fun. It

ZOOM0011_Tr4:

was so uplifting, just like running with the gal again. I like, and like I know, I don't wanna say like, I didn't realize how much I missed it'cause like. I did, but it was just, it was really good.

ZOOM0011_Tr3:

yeah, it was like the sun came out. Remember? It was so warm. Such

ZOOM0011_Tr4:

was such a nice morning

ZOOM0011_Tr3:

it was like sparkling along the river. There were so many people walking and running and like, it was a perfect day. It was so nice having you back on a run. Oh. Because I feel like, I think I said this in my substack, but I just don't think anyone loves those weekend runs into coffee as much as you do. I know. Like I actually think you get around it more than anyone

ZOOM0011_Tr4:

I just don't, in my head, I don't know if I should say this, but like I don't think there's really much in life that beats that Like that is literally my idea of heaven.

ZOOM0011_Tr3:

It's, it's literally so good. Yeah. It's such a good thing to do and yeah, I just feel like I could feel your happiness like just radiating through. I have to say I found it hard. So you must be like finding those because like, you are having to go faster in your efforts to try and activate your glutes. Yeah. And. I felt like we were, to be fair, I felt like Claudia was pushing the pace. I wanna say Yeah. Her name and shame. Yeah.

ZOOM0011_Tr4:

Yep. I think at one stage I said, I don't think we have to go this fast.

ZOOM0011_Tr3:

No, I think I said it. I was like, I don't think Anna wants to go this fast. Rose in my head, I'm like, I am cooking myself in this run. Um, but the walk was really nice. It is because then it's like you just chatting way through it.

ZOOM0011_Tr4:

And you get a minute to fully just sort of like reset and then you're like, all right, let's go again.

ZOOM0011_Tr3:

Back again. Yeah. I, I loved it.

ZOOM0011_Tr4:

Um, so thank you for joining. That was my best run of the week. Yay. Woo hoo. So should we get into main segment? We are

ZOOM0011_Tr3:

we actually have a request this week. which we don't often make requests. No. Of you listeners, but today we would love it. if you listen to the pod and you enjoy it and you for some reason like hearing us chat about running every single week, if you could just give us a little like on whatever platform you listen, because that really helps us when we are talking to partners to be able to be like, trust those people, people like

ZOOM0011_Tr4:

Mm. Yeah. Yeah. Yeah. So yeah, please give us a like, or a even rate us.

ZOOM0011_Tr3:

Yeah, that's what it is. Oh, rate us, sorry. If you can pop a rating on that is so helpful for us and we'd be so, so, so grateful. So thank you.

ZOOM0011_Tr4:

Thank you. In advance.

ZOOM0011_Tr3:

Okay, so before we get into the main topic, our favorite thing to talk about is. The shakeup run that we are hosting in partnership with Lululemon on Saturday before Melbourne Marathon. Which last week we spoke about, we put it in the show notes. We made such a big deal, and then so many people got back to us and we're like. Do you realize this is sold out? Like we can't actually get tickets? So very sorry about that. However, they have now enabled a wait list function. Yep. So pop your name on the waiting list. there's always people who don't come, so hopefully you'll be able to get a ticket.

ZOOM0011_Tr4:

And also, I'll just say on that note, if you have signed up, but then know that you can't come, please cancel your registration so that people who do wanna come can.

ZOOM0011_Tr3:

Yes. but we absolutely can't wait to see you there. It's gonna be such a nice morning

ZOOM0011_Tr4:

so yes, please come along. You won't wanna miss it, and we can't wait to see you all there next Saturday at the 10 at 8:00 AM

ZOOM0011_Tr3:

Yay. Um,

ZOOM0011_Tr4:

So should we get into main segment? We are calling this. Marathon mania. Ah. okay. So sorry, that was a little bit crazy. So we thought it would be a really good idea to chat through. how to actually make a race plan, why they're so important, and how they can actually help you on race day. because you kind of hear, well, actually I feel like a lot of people don't even think about this. They do all the training and then they think great. I'm getting to the start line,

ZOOM0011_Tr3:

They think the race plan is what pace they wanna run,

ZOOM0011_Tr4:

Yeah. But it's so much more than that. Yes. so yes, we're gonna talk through that this morning. This morning. It's actually nighttime. We've

ZOOM0011_Tr3:

7:53 PM.

ZOOM0011_Tr4:

Um, listeners.

ZOOM0011_Tr3:

it'll be mostly good morning, all our, all our happy little Monday morning listeners who get us in the ears. First things we see you, we've just, we've just had grilled and, uh, yeah. Anyway.

ZOOM0011_Tr4:

Okay. So let's talk through the race plan framework and why a race plan matters. Mm.

ZOOM0011_Tr3:

Mm. Yeah. So if you. Haven't had one of these before. We're gonna give you a few good reasons for why you should think about it. The first one, off the back of last week, it reduces the mental load. so last week, as we all learned, having a higher mental load makes it harder for you to push yourself in the race. And so when your brain is fried at. 32 kilometers. Hopefully a little bit further than that, but maybe even earlier. Yeah. 20 Ks, you don't be making decisions. Mm-hmm. You don't wanna have to Restrategize. You sort of wanna have that plan. And I know that Jess Stinson spoke about this when we interviewed her because she had different plans and when she realized her first plan was falling apart, she didn't need to make a decision. She was like, boom, I know what my plan is now. I know what to change

ZOOM0011_Tr4:

I know what to do next. Yeah. it also protects the whole experience. So, I mean, for everyone, you actually wanna enjoy the marathon experience as

ZOOM0011_Tr3:

much as possible.

ZOOM0011_Tr4:

And I feel like having a race plan can really, minimize, the likelihood of,

ZOOM0011_Tr3:

like execution error. Yeah,

ZOOM0011_Tr4:

exactly. Like going out too fast, blowing up. because that can unravel the whole race and it can honestly just, it can make it a marathon experience. Go from what could have been like amazing to like, you never wanna do it again. And that's not, that, dependent on

ZOOM0011_Tr3:

fitness

ZOOM0011_Tr4:

either. Like that can happen to anyone.

ZOOM0011_Tr3:

Yeah, I agree. And I, it protects the experience and it also probably maximizes the chance that you will. Hit your goal Yeah. Times and so on as well. Um, and then the final reason for why it's great to have race plan is it calms the nerves. So we sort of thought that having a plan, it makes it feel less like you're just setting off into 42 ks of unknown. You have a series of steps that you can focus on and it, I guess it. Feels like it reduces the amount that's outside of your control.'cause it really helps you focus on what is in your control, which I find a very calming concept. Yeah,

ZOOM0011_Tr4:

definitely. Yeah. I feel like the marathon itself, the beast itself is like quite intimidating. Yeah. So if you have things in your power that you can kind of go back to, definitely like, it would just make it so much easier.

ZOOM0011_Tr3:

And we're obviously, I mean the episode's called Marathon Made, we're focusing this around the marathon'cause I'm doing the marathon this weekend, but this framework that we're about to introduce that we created ourselves, um, yeah. What do you mean looking at me? We literally spent a few hours before this and looked at

ZOOM0011_Tr4:

I was meant to look at you nodding, but then my tooth got got stuck on my lips and then I just kind of did this weird

ZOOM0011_Tr3:

you looked at me like you were like, what? We created this, this. Yeah. This plan applies to anyone doing any race out there and the simple version of the framework that we've broken it down into three steps. And those steps are goal, strategy, and motto. Yes. So let's start with goal.

ZOOM0011_Tr4:

Mm. So we'd suggest set a few different goals. So set A, B, and C goals. So you've got multiple, wins built in to the framework. So your A goal might be your absolute dream outcome. This might be, doing a PB. Breaking a big milestone, having feeling scenario. Yeah. Like feeling amazing. The whole race, the big goal might be a little bit more of like a realistic, solid effort which is based on like training, weather, pacing group. and it's also something, it's not as though you have to pick one and just like stick with that. for instance in the interview that we did with Jess Stenson about her, the Sydney Marathon experience, like she had the a goal and then as she was running Halfway into the race or however long it was when she realized

ZOOM0011_Tr3:

that

ZOOM0011_Tr4:

was out of touch. Then she Downgraded. Yeah. Downgraded to the B grade. To the B grade,

ZOOM0011_Tr3:

Yeah,

ZOOM0011_Tr4:

goal. and then,

ZOOM0011_Tr3:

just still a grade. Jess

ZOOM0011_Tr4:

and then seagull. Could something be like, make it to the finish line proud, yeah. Doesn't matter what the time is. Just have, soak it, it all

ZOOM0011_Tr3:

yeah. Seagull is kind of like worst case scenario. This is what I'll focus on. and I think in general they don't need to be times based. your goal should be what does success look like to you? So almost like stepping back and thinking about what will make this race like a success for me? Which generally will be times just'cause that's the easiest way to do it. Yeah. But, Yeah, it could be anything that sits around that in terms of the way that you approach the race, the way that you show up.

ZOOM0011_Tr4:

Yeah. Yeah. And like, I don't think it, it's like only has to be one thing either your, a goal can be A mixture

ZOOM0011_Tr3:

the, yeah, it

ZOOM0011_Tr4:

be a time, but it could also be enjoy. It could be like

ZOOM0011_Tr3:

c

ZOOM0011_Tr4:

my parents, the 15 K mark, or make sure I eat every gel or whatever. Yes.

ZOOM0011_Tr3:

That said, I would say the more specific your A goal is, the easier it's going to be to then do, the next step of strategy will sort of, it will be informed by what your goal is. Yeah. So if you can have a degree of specificity, even if that's just in your a goal, I think that will be helpful.

ZOOM0011_Tr4:

Mm. So bringing it back into these four walls.

ZOOM0011_Tr3:

Mm.

ZOOM0011_Tr4:

Mm. Are we gonna do an ab and seagull for you? Yeah,

ZOOM0011_Tr3:

Let's do it.

ZOOM0011_Tr4:

All right. A goal hit me.

ZOOM0011_Tr3:

so my dream outcome would be to do sub three hours. Yeah. That would be, I'll be so proud of myself if I do that. which I know it's it can feel like an artificial thing to anchor on. But I just, I do happen to think that that is like best case scenario for. My fitness with where my runs have been in training. Like that would be I think a really well executed run. Yeah. to get under that. and then, yeah, it just feels I'm, I'm motivated by that goal. Yeah. Like, I'm really like, oh yeah. Okay.

ZOOM0011_Tr4:

Yeah, I, I think there's something as well. You gotta, especially with their a goal,'cause it is a bit of a dream goal. I feel like you gotta lean into

ZOOM0011_Tr3:

Yeah.

ZOOM0011_Tr4:

Yeah. And like, don't be even how you are just then being like, oh, I don't know, blah, blah, blah. Yeah. Like, I feel like you gotta dream big kind of thing. Yeah, yeah, yeah.

ZOOM0011_Tr3:

So yeah, I feel like that's good. A goal B goal would be cause my, my plan with the A with that a goal, which obviously is what I'm gonna aim for, would be to go out with the sub three. Group. Yeah. And I think my big goal is like if I realize early on that it's not gonna be achievable for me mm-hmm. I almost wanna be brave enough to like 10 Ks in, pull back a little bit. Right. Because I really want, and maybe this is my big goal, is to like finish feeling really strong. Mm-hmm. Be able to like, not be hating the last 10 Ks. And so I don't really know what time I'd put to that, but it's almost like Beagle is Which I guess would 3 0 5 or something? Yeah. To three 10. still like low threes. and it would just be like, yeah. So I guess I'll need to, I'll figure out what paces that those all are, but it would, I want kind of 10 to 15 Ks in to be able to be like, okay, this isn't feeling right for you. That's okay. Don't just stick to it until you are so dead and then have to walk. Yeah. Yeah. Um, or like. Really not enjoy it, just be able to be like, no. All right. Pull back. Yeah.

ZOOM0011_Tr4:

Yeah. Yeah. Good. I like that. And then

ZOOM0011_Tr3:

CC will be, forget about pace, change the face on my watch, so I can't see it. Yeah. And just completely soak up the atmosphere and enjoy being out there on the day. Yeah. And like chat to people engage with the

ZOOM0011_Tr4:

yeah, yeah. For sure. Um,

ZOOM0011_Tr3:

and just spend the whole time being like great, feeling really grateful and just get it done and like whatever pace, even if I walk or whatever that looks like, which I assume I don't go out too far. I sh fast. I shouldn't need to walk, but just seagull is like. If you're not gonna get a good time, just soak it up and enjoy every step

ZOOM0011_Tr4:

Yeah, yeah, yeah. cool.

ZOOM0011_Tr3:

Okay.

ZOOM0011_Tr4:

Enjoy that MCG lap. I'll,

ZOOM0011_Tr3:

I'll, all right, so that is goals, setting your goals. The next step is strategy, which is thinking about how you'll actually achieve that. And this one, there's a few different, considerations. Yeah, I would say,

ZOOM0011_Tr4:

Yeah. Yeah. So I think the first is the, the major one I guess is pacing. So highly recommend trying to use a PACE group. Yes. Um, like if, you know, well, I, I think, yeah,

ZOOM0011_Tr3:

Being

ZOOM0011_Tr4:

realistic, I guess going back to the first goal setting kind of thing. know the training that you've been doing, know the kind of paces you've been able to hold

ZOOM0011_Tr3:

up

ZOOM0011_Tr4:

not hold and the type of running conditions that you've been in. Rather if it's like flat or you've been sort of like offroad or whatever. And I think use that to then decide on what pace you should try to. Stick to for the marathon. And if that is around a PACE group, I am the biggest advocate for PACE groups. Yeah, there's something about just Being able to follow them, switching your brain off, reducing the mental load. You're not having to check your watch all the time, like you have faith in the people that are leading them.

ZOOM0011_Tr3:

Yeah. To

ZOOM0011_Tr4:

Yeah. To like know the pace that they're going. I just feel like it makes it so much easier. Plus you're also surrounded by people who are also going a similar pace and you kind of just almost

ZOOM0011_Tr3:

you just get swept up with them. I completely agree. I feel like, I remember with Berlin last year, it was really hard because there was no pa, well, no one could find a PACE group and just mentally keeping yourself at a pace, which of course is gonna feel horrifically hard for like 15 kilometers is so hard. Yeah.

ZOOM0011_Tr4:

It's so taxing.

ZOOM0011_Tr3:

yeah. And so if you can just slot in with a group, I'll say, and this is one of the things that makes it challenging is I feel like if you haven't done this event before that you're about to do, you kind of don't wanna anchor too much on the paces that you've been doing in training in the sense that with a taper and a carb load, that makes a massive difference to what a pace will feel like on a day. So I feel like have a degree of open-mindedness about how you're feeling. Yeah, definitely. But then, So if you end up with a slightly faster paced group or whatever, then maybe it's okay. Yeah. Um, but then, I mean, we've spoken a fair bit before about the negative split being the goal. Um, and I think there's, it's also le if you're not sure, err on the slightly slower side. Yeah. And pick it up in the second half. And that's

ZOOM0011_Tr4:

Yeah. I mean the, like, one good thing about the marathon is you've got a lot of time.

ZOOM0011_Tr3:

You have lots of time

ZOOM0011_Tr4:

have a lot of time. Yeah. So I think pacing wise, for the first 10 kilometers, you should, it should kind of feel too easy in a sense. Yeah. And like What I mean by that is that particularly because you've got so much adrenaline going, there's a lot of people around you, you should almost be putting on the brakes a little bit. Yes. And like really feel like you're holding back. and then you quite like breaking your races

ZOOM0011_Tr3:

Yeah.

ZOOM0011_Tr4:

chunks, don't you?

ZOOM0011_Tr3:

Yeah, I think so. I'll say other thing on the pacing is maybe if you're not gonna use a PACE group, just have a think about it. Doesn't need to be. you can use your watch. Mm-hmm.

ZOOM0011_Tr4:

Note

ZOOM0011_Tr3:

your watch is probably gonna add a little bit extra on. Yeah. So something I have found is a very practical tip, but like I found helpful. I did this at Gold Coast half. I had my watch on no automatic lapping and I lapped it myself every 5K. And I just knew roughly what my splits maybe needed to be for those 5K.

ZOOM0011_Tr4:

Yeah.

ZOOM0011_Tr3:

So I'd be like, oh, yep, I'm on it or I'm off it. Which also stopped me like obsessively checking it.

ZOOM0011_Tr4:

Yeah, yeah.

ZOOM0011_Tr3:

as well, But yeah, so as you're saying you can kind of chunk up the race, which is like breaking it into pieces. Yeah. And you can almost have a different strategy or, focus area for each of those. Pieces. and so for Marathon, we were thinking, probably works to almost break it up into quarters and have sort of a different focus for the first 10 K, second 10 K, third 10 K, fourth 10 K, and then you could have a final 2K. Like, yeah, you just trying to get it done at that stage. Do you wanna give some examples of, I know you said first 10 K should be just so relaxed.

ZOOM0011_Tr4:

Yeah, super easy. Just settle in, do not force it. don't stress. If, if people are sort of Going around you or whatever. Just getting your own kind of groove and just settle

ZOOM0011_Tr3:

That's, yeah. That first K people fly.

ZOOM0011_Tr4:

know.

ZOOM0011_Tr3:

people sprint.

ZOOM0011_Tr4:

it always baffles me

ZOOM0011_Tr3:

I

ZOOM0011_Tr4:

like. Surely you've learned,

ZOOM0011_Tr3:

Surely, surely for a marathon,

ZOOM0011_Tr4:

you best believe that the people that you're seeing going past you in the first K, you're probably gonna see them again, but you'll be the one going past them. So then from 10 to 20 K, feel like. Focus on your rhythm and your fueling. So this is when it's actually really crucial. Even if you might not feel like you need all the gels and stuff. It's really important

ZOOM0011_Tr3:

to Mm, pre Yeah,

ZOOM0011_Tr4:

to, yeah, exactly. preload for the latter stages of the race and to make sure you're getting in adequate food and fluids. 20 to 30 Ks, what would you say?

ZOOM0011_Tr3:

Yeah, I feel like. 20 to 30 K is when the doubts can start creeping in. I reckon for most people it's at 25 Ks that it tends to hit, not the wall, but that the doubts of, oh my God, I have so far to go. Yeah. And I still

ZOOM0011_Tr4:

I still have a long way to go.

ZOOM0011_Tr3:

Yeah. Whereas when you're in your thirties, that's hard for a different reason. 20 to 30 is a mental game, I feel. So it's about focus, staying steady, managing those doubts. Yeah. 30 to 40 K is when the grit and leaning on your mantra or motto, which we'll speak about in a moment, comes in and it's, almost becomes about Breaking it down, knowing what the landmarks are just getting to that next stage. Yeah. Whether that's oh, my next gel is in two Ks. I know my friends are standing at the 36 K mark and I'll see them there. breaking it down and making it feel more manageable. Yeah.

ZOOM0011_Tr4:

Yeah. I think the landmark thing, at least for me, I really like that, particularly if it's a course that you kind of know being like, okay. I've ticked off, I need to get up to the top of like domain interchange or like St. Kilda Road or whatever it is. Then you get there and then you're like, okay, sweet. next one. Yes. Because I don't, I don't know about you, but for some reason I find that a little less daunting than being like, okay, I've done 30 Ks now to get to the 30 4K mark. that freaks me out. But the idea of being like, okay, I need to get to the 10. Yeah. Being like, I do this all the time.

ZOOM0011_Tr3:

That's such a good one. I want, yeah. I reckon then you can kind of almost anticipate what's gonna be hard and which parts you'll really enjoy. Yeah. Like I already know, the part that I'm most worried about is the beach road

ZOOM0011_Tr4:

Yeah, yeah, yeah.'cause it's quite early on. Yeah. And

ZOOM0011_Tr3:

like empty and long and I just. Worry that, That's, I don't know

ZOOM0011_Tr4:

I kind of get that. It seems like lonely in a sense. Yeah. you're a long way from home. You're probably actually logistically you're actually probably physically the furthest away from the finish line that you'll ever

ZOOM0011_Tr3:

Maybe that's why mentally, and I think I've seen it be really windy in previous years and just been looking at it being like, that looks so hard. And then there's obviously the 10 Hill, which I am Dreading.'cause I was speaking to someone who was saying that when in their marathon training for Melbourne, at the end of all their long runs, they'd added in hills. And I was like, oh God, I have, I have not done anything like that. And I'm not amazing with hills. So I am worried that, and I've seen people again, just seeing people collapsing on that hill

ZOOM0011_Tr4:

Yeah. I mean, I think,

ZOOM0011_Tr3:

yeah, once you're through that,

ZOOM0011_Tr4:

Yeah. I've only, I mean, I've only ever done one marathon, but I found

ZOOM0011_Tr3:

that that was Melbourne.

ZOOM0011_Tr4:

Yeah. And I found that hill. Okay. Because you then get like a really nice, long downhill, very gradual, but I'm guess similar with the uphill. Yeah. You get a long, gradual downhill and that once you kind of get to the bottom of that, you're kind of done. Yeah. Mm.

ZOOM0011_Tr3:

Yeah. I remember the last kilometer of Berlin. I could not believe how long it felt I remember looking at my watch like every 15 seconds just being like, how am I not further? Wow.

ZOOM0011_Tr4:

still?

ZOOM0011_Tr3:

Yeah. yeah. So, okay. So I think then the other thing from a strategy perspective, that's course awareness. I think also planning out your fueling, like you should know exactly when you're gonna have each gel. Yeah. For example, And what order you're gonna have your gels in if you've got like a caffeinated one. Yeah. Having it earlier on in the race because it takes caffeine, 40 minutes or something to get into your bloodstream. Yeah. Um, so think about fueling, um, check out the water stops so you don't miss a water stop and then not realize that there's not another one for a while or

ZOOM0011_Tr4:

Yeah. I'd even, yeah, look on the course map online. They have it on the Mel Marathon website, just so you know where they're gonna be. It'll be like, okay, I am gonna, I know that I like water with my gel,

ZOOM0011_Tr3:

Yeah.

ZOOM0011_Tr4:

I'm gonna like have my gel at this water. Or just before this water stop, I'll just say the water stops at 10 Ks. Be like, okay, I am gonna have my gel like nine and a half Ks or something. Yeah. So then I can get it down and then can quickly have a drink to Wash it down with kind of thing. Yeah. another one, I know a lot of people run with headphones and stuff. I feel like.

ZOOM0011_Tr3:

like

ZOOM0011_Tr4:

Creating a playlist is such a good idea, or even because the crowd, it can be quite overwhelming and there's just so much going on, particularly the start and everything. I would even suggest soak up the crowd and everything for the first 1520 Ks. And then be like, okay, I am gonna put my headphones in at like 20 Ks. I've got my playlist ready and like I know it's like go time

ZOOM0011_Tr3:

then. Yeah.

ZOOM0011_Tr4:

So then you've almost got something to look forward to and be like, I've got another, gear to like lock

ZOOM0011_Tr3:

Yeah. I think that's good strategy. I feel like on that, yeah, the start line. I love, I reckon if you cannot have your headphones in at the start line and like soak up, even the countdown, like

ZOOM0011_Tr4:

Yeah. It's

ZOOM0011_Tr3:

you adrenaline and that adrenaline will be so good for your race. So like, let the nerves come. Yeah. Yeah. Yeah.

ZOOM0011_Tr4:

Um, okay, so onto race motto. Final

ZOOM0011_Tr3:

step of the framework, final step, race motto or mantra. And we're gonna talk a bit about visualization. That kind of links into this as

ZOOM0011_Tr4:

well. Yeah. Okay, cool. So the reason why we think this helps is, um, like when you start to get tired, like it, I mean, it's inevitable. Your legs are gonna start to get tired. You are gonna kind of wonder what you're doing, why you're doing it. a simple line can kind of cut through the noise of when you're not thinking straight, and like really keep you anchored

ZOOM0011_Tr3:

Yeah.

ZOOM0011_Tr4:

Yeah. And I feel like you

ZOOM0011_Tr3:

through the doubts.

ZOOM0011_Tr4:

Yeah. Yeah, a hundred percent. Even not having to actively think oh, what should I be thinking of? What's something positive? Yeah. You just go have something that goes straight to it.

ZOOM0011_Tr3:

Yeah. Yeah. I feel like there's a stage in every race where your brain. Stops being able to compute properly and it's like

ZOOM0011_Tr4:

oh, yeah, yeah,

ZOOM0011_Tr3:

And I think if you can just have something that you come back to, ideally that's written in your hand, I've

ZOOM0011_Tr4:

Mm. I've never done that before.

ZOOM0011_Tr3:

Oh yeah. You gotta get around it. Yeah. It's so nice having it on there. Yeah, because I, yeah,

ZOOM0011_Tr4:

yeah. So the reason why we think this is such a great idea, is'cause when things get hard, it reminds you why you're actually doing it. And it gives you an emotional leave of a, when other things like your legs may not cooperate. Yeah. Um, and I think it's just a really, as, as we were just saying, like there are so many doubts kind of floating around in your head. It's really, there's something quite cathartic about being like coming back to the reason, like why you're doing

ZOOM0011_Tr3:

Yeah.

ZOOM0011_Tr4:

Yeah.

ZOOM0011_Tr3:

And that's why I feel like with your motto, your motto, it should be very motto, motto. I said motto. And then I heard my mom's voice in my head being like,

ZOOM0011_Tr4:

motto. Motto.

ZOOM0011_Tr3:

Motto. it should be something. That feels really personal in my mind for it to be powerful.'cause I was asking Chad, GBT me, just so reliant on chat, GBT, like some examples of, mottoes because I was like, I just wanna brainstorm a little bit. Yeah, yeah. And it's so boring. It's one of them is relax and roll. Another one is one more step. Another one is finish with Joy. I'm like, that's, they're so sterile and they just feel totally impersonal

ZOOM0011_Tr4:

But I mean, I feel like to some people they could be,'cause it's like personal but also relatable. Yeah. So maybe the one more step would be very relatable for some people. But like for you, it's not giving you well inspo.

ZOOM0011_Tr3:

no, totally. But I think, I think the point is like, yeah, any of them could be relatable to any anyone. But yeah, you need to come up with one that feels. Deeply personal to you and that you know will get you. Motivated. Get you going. Get you going. Yeah. And so sometimes it's almost like, you know, sometimes you need to have a stern word with

ZOOM0011_Tr4:

yourself. Yeah. Yeah. Other times always

ZOOM0011_Tr3:

show yourself some other times you might need to like show yourself some like love and kindness and sometimes you might just need to change your perception on something, or perspective on something. So yeah, you almost have to think about what you're gonna need. What are you gonna need? Yeah. When the lights go down, do you

ZOOM0011_Tr4:

you have a mocho that you're gonna write on your hand?

ZOOM0011_Tr3:

I don't.

ZOOM0011_Tr4:

I've never done this

ZOOM0011_Tr3:

before. You haven't done it. Okay. True.

ZOOM0011_Tr4:

Which I wish I had. Yeah. I feel like it would be really powerful.

ZOOM0011_Tr3:

Yeah. One of, I remember when, for the half marathon our friends at Lululemon made us little bracelets and the bracelet said cheeky and I used that as my word. Yeah.'cause I was like, I want everything. That we see cheeky embodying to embody how I approach this run, like run with joy and gratitude and everything. I feel like that was good. maybe watch the space maybe. Maybe I'll put some options on Strava stories. Oh, that feels way too personal actually. Sorry. Yes.

ZOOM0011_Tr4:

on. Boomer

ZOOM0011_Tr3:

Strava stories

ZOOM0011_Tr4:

Okay.

ZOOM0011_Tr3:

I'd rather put on my straw than on the

ZOOM0011_Tr4:

No, I think do it.

ZOOM0011_Tr3:

Yeah, I'll a

ZOOM0011_Tr4:

a multi-choice.

ZOOM0011_Tr3:

And actually, you know what, we'll put up a, question poll and I would love to submit or get

ZOOM0011_Tr4:

Yeah. What's your motto?

ZOOM0011_Tr3:

what their mottos, what their mottos,

ZOOM0011_Tr4:

Motto.

ZOOM0011_Tr3:

what their mottos or mantras are, and we'll share them so we can all inspire each other.

ZOOM0011_Tr4:

Yeah.

ZOOM0011_Tr3:

Love it. Love it. And then the final piece here that fits in with coming up with your mantra for the race is visualization because. well, for one thing, just to get a bit researchy for a second. visualization or doing mental imagery, does have a positive effect on performance across sports. there's a lot of research and, so on to show that, and especially in endurance sports where things like pacing and focus and coping with fatigue are critical. And so I feel like we have spoken a little bit about visualization before. For, Izzy Hume spoke about it when she was on the pod with us. Maybe we'll relink the visualization, that she sent, that she spoke about. We really,'cause I know a lot of people listened to that last

ZOOM0011_Tr4:

Yeah. The 10 minute thing. Yeah, yeah.

ZOOM0011_Tr3:

really good. but I think and

ZOOM0011_Tr4:

she does it. Sorry, just to cut you off. She does it just before the race,

ZOOM0011_Tr3:

does it just before the race, which I think can be good. I also, in my reading up about visualization, I do think it can really help to do it before as well, if you want to. So you can think about it, but it's almost like take that word or that mantra or that motto and use that to sort of set you up in your visualizations and thinking about how you are going to embody that mantra. In the actual, race. So a couple tips, but like best practice when it comes to visualization, which I didn't know about these, I'm finding it very interesting learning about it. One is vividness is key. The more sort of vivid and tailored it is, the more effective. Mm-hmm. So you wanna be like really engaging all your senses. Thinking about what will you hear, what will you see, what will you smell, what will you feel thinking about all those things. Um. This is an interesting one, is the perspective through which you visualize. there are two different sort of ways that work here. One is internal, which is through your own eyes, so imagining yourself running. But then the other one is external, which I would never think to do, which is watching yourself. So it's

ZOOM0011_Tr4:

almost, yeah.

ZOOM0011_Tr3:

someone's watching you. What do they see? What does that look like? Yeah, yeah. third one is timing. Which is an interesting one for a marathon. You're meant to try and rehearse in real time, each step. But I feel like that's a,

ZOOM0011_Tr4:

that's a long,

ZOOM0011_Tr3:

that's a long,

ZOOM0011_Tr4:

days off work

ZOOM0011_Tr3:

is a long visualization. So I think maybe you could just do that for specific

ZOOM0011_Tr4:

Yeah. Yeah.

ZOOM0011_Tr3:

in time. And then, yeah, that's the,'cause that's the final piece is like specificity. So don't just visualize like the overarching thing. Mm-hmm. I visualize the specific hard parts. Visualize what happens if you're cramping, you're feeling exhausted, that he mm-hmm. And how will you respond Yeah. In that time.

ZOOM0011_Tr4:

Yeah. yeah, I feel like that's really,'cause it's very easy to just, when you're, I don't know about you, but like, visualization, just visualizing the, positive things. Being like, I'm feeling so good. I'm feeling so

ZOOM0011_Tr3:

strong. Yeah. Running into, yeah.

ZOOM0011_Tr4:

I've never really thought to be like, maybe you should also visualize the

ZOOM0011_Tr3:

true. And how you'll respond. okay. The fun thing I'll say. is. Good luck. Good luck

ZOOM0011_Tr4:

Good luck. And have fun.

ZOOM0011_Tr3:

and have fun.

ZOOM0011_Tr4:

fun to you Have fun. Cheeky gal.

ZOOM0011_Tr3:

have fun to me. Yay. Um, okay.

ZOOM0011_Tr4:

Cheeky

ZOOM0011_Tr3:

of the week. We're back.

ZOOM0011_Tr4:

We are back. So we have not spoken of a cheeky champion for a long time. but in the spirit of Melbourne Marathon, being next weekend, we won award the Cheeky Champion Trophy to the incredible John Dobson, Wayne Thompson and David. Foskey who I am 1000% sure. Do not listen to this Bonard. You never know. You never know. So the reason why these guys are being awarded this prestigious trophy is because at 74, 79, and 72 years old, respectively, they have run every single male by marathon since its conception in 1978, which is 47 years. Of running the Melbourne Marathon every year

ZOOM0011_Tr3:

crazy,

ZOOM0011_Tr4:

Crazy.

ZOOM0011_Tr3:

1978. That was so long ago.

ZOOM0011_Tr4:

was 47 years.

ZOOM0011_Tr3:

years in that. Yeah. Crazy.

ZOOM0011_Tr4:

so it's not as though they haven't had their issues along the way. John Dobson almost missed the marathon in 2021 due to being diagnosed with prostate cancer, and needed surgery. However, cancer was in its early stages. He managed to convince his doctor to wait a couple of weeks so he could complete the marathon before having the surgery. he was quoted saying this, which we both absolutely love. He said, The first day of the year is the marathon and all year you're waiting for that day.

ZOOM0011_Tr3:

love that. The first day of the year is the marathon. David Foskey, who is the eldest of the trio, has said, I think my family would secretly be relieved if I chose not to run. It's something we can do, which is pretty unique at our age. There's not many things that achieve that.

ZOOM0011_Tr4:

and then lastly, Wayne Thompson. unfortunately fell a month before the 1986 Melbourne Marathon, suffering a hairline fracture in his kneecap, but persevered and finished in a time of three hours 30, stating that it just hurt the whole way. It says The marathon gives his life a reassuring focus. I think what I love most about these three is that they meet every Tuesday for 30 minutes of jogging, followed by, in their words, two hours of gas bagging at a local cafe, which to me sounds like absolute heaven.

ZOOM0011_Tr3:

So good. That is very, cheeky. It's very, that's very cheeky. Yeah.

ZOOM0011_Tr4:

Yeah. maybe we should try and get them on the po.

ZOOM0011_Tr3:

Oh my gosh, that's a great idea. If anyone knows John Dobson, Wayne Thompson or David Foskey,

ZOOM0011_Tr4:

reach out.

ZOOM0011_Tr3:

Hook us up. We wanna meet

ZOOM0011_Tr4:

They're in hot

ZOOM0011_Tr3:

We wanna learn their lesson. That's so incredible. I wanna keep an eye out for them out there as well. We'll put up the photo, a screenshot of, the article'cause it has a picture of them and if you see them. You're cheering on the weekend, you better give them the bloody loudest cheer.

ZOOM0011_Tr4:

Yeah. I think they'll probably be in those Spartan singlets, which are

ZOOM0011_Tr3:

And they've got like legend spartan or something on theirs. They've got a special

ZOOM0011_Tr4:

yeah.

ZOOM0011_Tr3:

They deserve Spartan. They deserve, have you seen that Melbourne marathon's got a hot air balloon?

ZOOM0011_Tr4:

Oh no. Yeah. Does it?

ZOOM0011_Tr3:

Yeah. They deserve to be like flown in on, on the hot abalone. Yeah.

ZOOM0011_Tr4:

Their faces

ZOOM0011_Tr3:

everyone. Yeah. Their faces

ZOOM0011_Tr4:

Waved all of the peasants down there. but yes, so congratulations to those three being awarded. Cheeky Champion the week. And I think that's it. The recording before you do the marathon.

ZOOM0011_Tr3:

I know. Wow. Yeah.'cause the next time we record, we're going to wait till after the marathon. Yeah, we'll record on the Sunday afternoon and we'll then work hard to get it up on the Monday morning. So yeah, last recording before

ZOOM0011_Tr4:

Have fun.

ZOOM0011_Tr3:

Thank you. On speed. Speed. Yeah. Good luck to everyone racing. So excited to see you all out there. Good luck to everyone supporting Yes. Critical roles. Very important

ZOOM0011_Tr4:

critical roles. I'll see you out there and,

ZOOM0011_Tr3:

yeah, and we can't wait to see you all at the Shakeup Run on Saturday. Yay.

ZOOM0011_Tr4:

Can't wait. Bye.

ZOOM0011_Tr3:

Bye. I wanna, I wanna ask people to like us on Spotify or Apple. Oh yeah. Nice.

ZOOM0011_Tr4:

Yeah,

ZOOM0011_Tr3:

I dunno if we could put this in somewhere earlier. Yeah.

ZOOM0011_Tr4:

I think we're good.

ZOOM0011_Tr3:

We have a,