Cheeky Run Club

Cheeky Track Night is here

• Anna Coldham

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Welcome to a new week cheeky crew!

 In today’s ep, we’ll look at a new study which studied over 400 marathon runners to understand what makes people run faster marathons.

We’ll also touch base on our sleep experiment for the Health Diaries this week, before checking in on week 36 (!!!) of Anna’s pregnancy.

 We’re also very excited to announce that tickets will be LIVE for Cheeky Track Nights today! Thank you so much to New Balance for making this possible and bringing this episode of Cheeky Run Club to life.

 LINKS:

-   Read the substack about marathon training here

-   Register to volunteer for track nights 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.

phoebe audio:

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

anna audio:

This episode of Cheeky Run Club is sponsored by the Legends at New Balance.

phoebe audio:

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

anna audio:

Phoebe.

phoebe audio:

and hello listeners.

anna audio:

Today we are diving into some really interesting research that's come out recently on what actually makes people run faster marathons. We'll answer some questions for our no stupid question segment. We'll give the latest sleep experiment update for the Health diaries. And lastly, we will get a weekly world update for my. 60, 30. 60. Oh my God. It definitely feels like that.

phoebe audio:

My 60th

anna audio:

36th week of being pregnant. When will it end? but first we'll kick it off with our noodle runs of the week, all running related activities. Phoebe, give me your worst.

phoebe audio:

Okay, my worst was a Pilates session. I went to a

phoebe vid:

a

phoebe audio:

reformer Pilates class, which I haven't done in so many years, but I think, as you know, I love my hot mat classes. however, Sydney is just too hot for me to consider. Than like going into a room that's even hotter and like doing a Pilates class. Like it's, I'm really having to adjust to like the heat and humidity and the idea of that is just not appealing to me. So I did a reformer class, and you know, at the start of the class they were like getting us to do some warmup things and the very first thing they got us to do you're on your back and your legs are like in the s.

anna audio:

Steer. Yeah, yeah, yeah.

anna vid:

yeah.

phoebe audio:

they get you to like, go over to each side sort of,

anna audio:

Oh yeah. Like make ara draw a rainbow.

phoebe audio:

Yeah. And I went to go to one side, didn't even like think about using my core. I don't know what muscle I thought I was using, and I just like flipped kind of off the machine and I kicked my water bottle. Which was, was made of glass. And so

anna audio:

no.

phoebe audio:

shattered five seconds into the glass. It absolutely shattered water everywhere, glass everywhere. And like it shattered at the exact same time as like a beat of music. So like the instructor didn't hear. And like, I was right on the edge of the, class. So it, it happened between like my reformer machine and the window, just like glass and water everywhere, but the water just like. Spread throughout like the next three machines. Everyone was looking around being like, why is there water all over the floor? And I was trying to gesture to the instructor to be like, help, like there's

anna audio:

help.

phoebe audio:

got bare feet, and like I'm really worried. The glass was like shattered everywhere. Um, so I was like kind of like manically gesturing over to her anyway. And then eventually she was like, came over and was like, oh my God, okay. And like kind of helped me, like she picked up the big bits of glass, but there was tiny bits of glass everywhere and she obviously didn't have the. Like it didn't have a dust pan on her in the class, so she just gave me like this little mat and placed it like on top of the shelter glass so that I could still like do all the exercises. Um,

anna vid:

God.

anna audio:

What if they came through?

phoebe audio:

Well, it was pretty thick mat. I think she, she did the best she could. I felt bad for her because the lady beside me, someone had bought the mother, which I love, and the mother was beside me, and the mother had never done reformer and was like, you've never seen someone more confused

anna audio:

Uh, okay. So she, yeah. Yeah.

anna vid:

yeah.

phoebe audio:

She really had her hands full. but yeah, I have to say the class itself I really struggled with in the sense that like, I actually didn't love it. I felt like. I just couldn't get, I just didn't feel like I got the full body workout that I get in Mat Pilates. It didn't feel as functional to me like we were doing so many random exercises that I was like, I don't ever do this. But also I acknowledged that I think it's because I just like wasn't strong enough and I really didn't know like what muscles to be using kind of when you know those first few Pilates classes you do and you just feel so weak and you can't like. Almost get a good

anna audio:

the right. Yeah.

phoebe audio:

Yeah.

anna audio:

Do you think as well that, not that it falsifies the workout, but do you reckon, because you normally come out of hot Pilates, sweating and obviously reformer, you don't, do you reckon it's a bit like, oh, it

phoebe audio:

As a mental, you don't have like those signals to yourself that you, you've worked hard. Whereas I still did get I still got really sore muscles the following days, so I am sure it did something. but then I now haven't had a water bottle for like four days I'm just so thirsty all the time. Sydney is so humid.

anna audio:

Gotta get yourself another one.

phoebe audio:

tell me about your worst running related activity.

anna audio:

Mine was, I went to a wedding on Friday, which was amazing. It was so much fun. But I tried to dance. I feel like I said the same thing in about November when we went to a wedding up in Sydney. Anyway, was having a great time on the dance floor, stayed for the whole thing, felt fine, and the next day I genuinely, there's something about. Trying to do activities that you would normally do kind of without an issue, and then the like hangover that you get from it when you're pregnant. It is just crazy. I was so tired. I literally felt like I'd been hit by a bus, or if someone had have told me that I'd drunk four bottles of rose by myself, I probably would've believed them. I

phoebe audio:

You're like, checks out.

anna audio:

all I wanted, the food that I wanted was just like the same food that you kind of want when you're hungover. Just very basic, fried kind of stuff. I just could not get enough sleep. I like had a nap for like over two hours and the only reason why I woke up was'cause Dave was poking me, being like, are you alive?

phoebe audio:

Is everything okay?

anna audio:

Anyway, so the fallout from the wedding, and it was so funny because I was like pretty smug, everyone was like, oh my God, you're doing so well. You're so pregnant, you're on the dance hall, blah, blah, blah, and I was really feeling myself anyway, and then I just come crashing down the next day when no one's around.

phoebe audio:

I feel like you are such a fiend for that positive reinforcement. You're like,

anna audio:

love a bit of

phoebe audio:

I'm just out, just out here. Like not letting pregnancy get in the

anna audio:

Yeah,

phoebe audio:

and then like, don't get off your bed for two days.

anna audio:

literally. anyway, so that was my worst running of related activity.

phoebe audio:

I love how creative you're getting with these, related activities as time goes on.

anna audio:

I know, I know. Well, you just wait for my best run because I don't know how this is, I'm gonna, is to running it all. But anyway, give me your

phoebe audio:

Okay, great. Well, mine's only very adjacently related as well, so, but luckily this, this episode is very running focused, which is good for a running podcast. so my best running related was I, Melissa's might remember last week I spoke about I was quite sick and. Really carried on through the weekend. I was so unwell. I was so exhausted and so fluey and really struggling to like get off the bed and I was meant to go to my auntie and uncle and cousin's place for dinner on the weekend, and I obviously messaged'em being like, Hey, like, I'm super sick. I'm really sorry I can't come. Sunday rolls around. I was like at home feeling like so sick and sorry for myself, and then the doorbell rang and I was like, oh, weird. Who is it on a Sunday, and it was my Shelly and my cousin Claudia. And they were dropping round, a fresh home cooked meal and some fresh fruit.

anna audio:

Oh my gosh. That is so nice.

phoebe audio:

that, like it was literally the nicest thing ever. It was just so considerate and like thoughtful and generous, you know? And someone's just that was so no part of you expects. When you're sick, someone to like rock up

anna audio:

no, not at all.

phoebe audio:

and, and I don't live near them, like this was completely outta their way. And again, home cooked meal, et cetera, which is just like exactly what

anna audio:

Nothing better.

phoebe audio:

Yeah, and I think it was so nice'cause like I'm in Sydney and I don't know as many people and it's the exact kind of thing that if mom lived nearby, your mom like thinks about and drops over. And I feel like it was so nice.'cause I was like, oh, it's so nice to have someone like looking,

anna audio:

Looking after you a little bit.

phoebe audio:

Yeah.

anna audio:

Oh, that is so sweet.

phoebe audio:

I think she still listens to the pod. I'm not sure, but if she does, thank you. Shell, incredibly generous. running related. It's running adjacently, running

anna audio:

she likes running.

phoebe audio:

She's a great, yeah, she's an amazing runner. Yeah. Okay. We, we've made that link. Now your turn. Gimme your best.

anna audio:

wait before I get into my best. Also, shout out to my mom the small, so at swimming on Wednesday, I went for, uh, long story short, went for dinner with mom and dad was meant to take home frittata that my mom had very kindly made for me, forgot. And then she turns up after swimming on Wednesday morning at the cafe with. With this big Tupperware of frittata

phoebe audio:

No.

anna audio:

then she sat down with us and had a coffee. It was so nice.

phoebe audio:

That is so

anna audio:

I know,

phoebe audio:

love

anna audio:

I know. It was, it made me be like, damn, I wish you lived in Melbourne. This is fun. But my best running related activity, so on the way to said wedding from my worst running related activity this week,

phoebe audio:

Can getting a lot of content leverage out of this wedding.

anna audio:

I know, I know. Thank you Mon and Jack to the happy newlyweds. They definitely don't listen to the pod. But so it was a Friday afternoon wedding and we were driving about 20 minutes to drop Ted off before heading down. And we were in a little bit of a rush and Dave had just finished work and he was like, okay, I'm just gonna, like, I'll just chuck my stuff in the car. I'll just get changed on the street. Like when we get down to where the wedding is. And then we were about 15 minutes from our house had gone through a lot of traffic lights, had been on a, a massive main road, punt road for anyone who lives in Melbourne, where you're going like 60 Ks an hour. how many lanes is it? It's probably like, It's probably like so many anyway. And yeah, winding through. Then we get to this other main intersection and all of a sudden he's like, oh my god, my shoes I think I've left them and then he is fostering in the back'cause he was in the passenger seat, trying to find them anyway and then all of a sudden he just gasps and he gets out of the car when we are like literally at the traffic lights waiting to turn right. They're on top of the car, his new shoes that he'd just bought with his socks in them, and then this like group of guys. cause the traffic was really, really heavy. This group of guys in the car, like next to us, were like cheering, being like,

anna vid:

ah,

phoebe audio:

Yeah, he got the shoes. Holy moly. That is so lucky that they hadn't fallen

anna audio:

I dunno how.

phoebe audio:

slowly

anna audio:

no, but for a little bit we were going quite quickly and like it's kind of bumpy over the river as well. I honestly have no idea how they stayed on

phoebe audio:

that is so lucky.

anna audio:

honestly so funny. We were literally just like, what the hell would've happened? He, he would've got to the wedding and just been in bare feet.

phoebe audio:

Would you have turned around if he hadn't had them?

anna audio:

I don't think we would've had time'cause we were cutting it so fine. We actually got to the wedding. We missed the bridesmaids walking down. We got to the wedding as the bride was coming down the

phoebe audio:

Why were running so late?

anna audio:

Oh, just semantics. I don't know.

phoebe audio:

Semantics. It's all semantics at

anna audio:

so semantics. Anyway, that was my best running related activity and it relates back to running because shoes are very

phoebe audio:

Shoes. you need shoes for your

anna audio:

Exactly. Alright, we have a very exciting, uh, announcement.

phoebe audio:

Yes, we do. We are so excited to finally be able to say. Registrations for track nights are open as of today.

anna audio:

hoo. The crowd goes wild.

phoebe audio:

comes out, so like on Monday.

anna vid:

Yeah.

anna audio:

So the first people to hear about this will be those who filled out an expression of interest form and gave us all that early feedback that has helped shape the event. Thank you very much for that.

phoebe audio:

And then we'll kind of open it up to any remaining spots. So we'll probably give them a day. What do you reckon? We'll give them till end of day Monday. to fill out that registration and then we'll open it up far and wide. Um, we'll put it on our, on our social feeds and we'll also pop it in. We'll update the show notes perhaps. but Anna, do you wanna remind everyone what is cheeky Track notes? It.

anna audio:

Yeah, so it's a women's only track night, specifically a 5K event held in both Sydney and Melbourne. The Melbourne one will be held at George Knot on the 21st of March, and then the following week, the 28th of March, we will be at Hensley Athletics Track in Botany Sydney.

phoebe audio:

Yes, we did last time, we actually accidentally said the 22nd of March, I think the last time we spoke about it on the pod. But it is the 21st, it's the Saturday evening in both cities and, the event will cost$35. in terms of how it works. we, the whole goal for this event is that we want everyone to feel like they're running with a team, rather than it feeling like a race. And we hope that that will help everyone get their goal time. So when you register, you nominate your goal time. and then we're going to do the absolute best we can to group you with people who are also running for that time. and each group will then have, or each team will then have a team captain who's the pacer. And that pacer will basically like run with you and help keep you on pace. So all you need to do is like sit in with the team and float along behind them. and yeah, definitely all paces. Absolutely. Welcome at this event.

anna audio:

Yes, and we'll also be looking for volunteers. So we will pop an expression of the interest form out for that. It'll just be general support staff paces. new Balance will kindly kit you out as well, so you will be looking absolutely fine.

phoebe audio:

Yeah. I would say if you're looking for.

phoebe vid:

I

phoebe audio:

you're looking for a way to get involved with the running community and like, give back in some small way, and especially if you're injured or for some reason can't race. We have only recently realized how much we are going to rely on, some volunteers, some friendly volunteers helping out. We are definitely leveraging, our friends and family in force as well to help. Like it's literally just Anna and I. Making these events and Anna will have a two, three week old.

anna audio:

not even.

phoebe audio:

Yeah.

anna audio:

of days

phoebe audio:

we would absolutely love anyone who would like to support. and yeah. final thing to say is. A huge, huge, huge thank you to New Balance who are the major event sponsors. and have just been so supportive for Anna and I and like bringing this to life. yeah, I don't know, really from the start, they've like completely understood what it is that we've tried to do and they've done nothing but get behind that vision. So yeah, it's just been amazing to work with partners like that. So thank you so much to the team at New Balance.

anna audio:

All right, the All right, the rundown this week, which is where we'll join in the conversation of Running Current Affairs is about an article published on Substack. Actually by a two time Olympic champion triathlete, Alistair Brownley from Great Britain. and the articles about what actually makes you faster at the marathon.

phoebe audio:

Yeah, but he's approached it slightly. I mean slightly differently from what? Well, at least what I would've assumed if it was like an elite athlete running this and it's like this incredible data-driven approach where he, I assume with an analytics team, I don't know, maybe he has this skillset. He's basically pulled together. Over 425 athletes who have run marathons, verified marathons, and he's gotten six months of all their wearable data and he's basically looked at like all these different factors in the way they approach training and run this really systematic analysis to help identify what factors of their training actually made a difference in predicting. What their time is and we'll, we'll talk through some of these. Some of them make complete sense and are kind of intuitive, and others were super surprising.

anna audio:

crazy to think that he or, and the team like trolled through over 60,000 activities

phoebe audio:

Yeah.

anna audio:

like were able to Yeah. So much data. anyway. Okay. So should we go through the big takeaway? Oh, we'll also we'll link the article in the show notes, for anyone who wants to have a little bit of a read, but should we go through the big takeaways?

phoebe audio:

There was one, almost like, maybe I should have made this a takeaway, but, they looked at baseline pace, which is basically getting an idea of like what your, essentially, your baseline fitness was, and that accounted for 35% of your marathon time, which actually found really interesting. I actually would've thought that base fitness. Accounted for a lot more of that when it came, comes to your marathon time. But basically what they're saying is like, could, it could explain 35% of the variance in marathon time. but the other 65% came down to these other factors, which we'll talk through now.

anna audio:

Yeah, so the first being, consistency really outweighed the kind of hero workouts. The strongest predictor of faster times for the marathons weren't actually the long runs or the speed sessions these people did. It was, uh, the number of running days. That they had and the weekly frequency. so I guess that just consistent training stimulus, week in, week out, made a huge impact on their finish time. So runners averaging over five runs a week, clustered around faster finish times, rather than the sporadic big weeks of training. And then a few off weeks in a sense.

phoebe audio:

Yeah. And what the second takeaway is kind of like a follow on from that. but to get a bit more specific is. Not just the consistency of days, but the actual volume. And I mean, I don't think anyone would be surprised by this for marathon training, but more total volume equals a faster marathon. So basically one of the stats he pulled out that every extra 100 kilometers over the six months equated to 4.4 minutes faster finish time. so it's quite cool to be able to literally look at Adding in, you know, how, how many extra Ks a week is that? Over six months? Like not only a few. Only if, yeah, only a few Ks a week. Quick maths, makes a difference of, of four and a half minutes, which is like not insignificant. you kind of accumulate that over, yeah, a heap of weeks and, that makes a really big difference.

anna audio:

Yeah. So the third key takeaway was that easy running is the quiet superpower. So they're sort of talking about zone one running, which is classified. I know that we spoke a little bit about zone two running last week, but zone one is over 10% slower than marathon pace.

phoebe audio:

Well, they, this is we should say this is like their, they came up with their own classification system, which is kind of confusing. So yeah, that's their de That's probably different from what normal zone. Well, that is definitely different from what you'd normally consider zone one, zone one running, but Yeah, that, that their definition is,

anna audio:

yeah, so it's like truly, so their zone one running is truly easy, aerobic and sustainable. so it's sort of. I guess it, it does support classic training principles of most of your, the majority of runs should feel really easy. but yeah, the key takeaway from it was that every extra a thousand minutes of easy running that you did, equal to around a seven minute faster marathon. So well, I mean it's very statistically very significant.

phoebe audio:

Yeah, especially when you consider it in comparison with this next takeaway, which I think was the one that you and I both found most surprising and probably controversial, which is that what they found is that too much race pace work. Makes you slower. So they, in their analysis, they found that everyone a hundred extra 100 minutes or faster than marathon pace, which is not, um, you know, not a lot of time, equated to almost a minute, slower finishing time. And in a different way, they modeled the data. Every 1% extra of training in zone three was 41 seconds slower finish. So it's, I found this super interesting'cause I think when I look at a lot of marathon training these days, it is a lot of like race effort, marathon effort, long runs, big sessions, like huge, long marathon effort sessions. whereas basically what this showed is that especially beyond a really small amount, it becomes counterproductive. And I think especially if you don't have the strong aerobic base in the first place. But yeah, I don't know. Did you find this surprising?

anna audio:

Yeah, I mean, I guess this links with the last one that is sort of saying that the long run is slightly overrated, in the sense that the total volume and baseline fitness. Uh, throughout the whole block, were more important than an actual, just one off long run each week. I would like to see more evidence in more intense training and also the long run data around whether or not the reason why these weren't as helpful was because they increased. People's chances of injury, which then o obviously like decrease their ability to consistently train. And then also as well in saying that, a lot of the time, you know, people. Training for marathons, a big thing that you can fall into is a bit of a hole from running too much and training a bit too much and everything else in your life. Still sort of staying the same and just not being able to even if you can physically manage the actual load itself, you are actually, you end up on the day being super tired. So I wonder if those factors kind of contribute. To it as well. So like, maybe, I wonder if there's the outliers that, did train more intensely and were able to complete their long runs and get to the start line healthy. I'd like to know how their performance went.

phoebe audio:

Yeah, well, I guess this does factor. I mean, these are only the people who like at least made it to the race and did the race. But I agree. I mean, I feel like this is just like. An analysis of the data and it doesn't really give any insight beyond that, the why. But yeah, my theory is the same as yours. I feel like those massive sessions, people just get burnt out and a then like maybe skip more runs during the week'cause like they're really tired or, like they're optimizing for the wrong thing. And I do feel like some of these, sometimes with these programs, it can feel like it's. All about that long run and like I've definitely fallen into this trap with marathon training. Like it's so big and it's so hard, and especially when there are efforts in it. Like I just think I have to say like I feel like I had done multiple marathons before my coach started putting efforts in my long runs. I think they are such a crazy load on your body. Like we've spoken about this in the pod before and so I feel like when we're looking at this, it's like these long marathon efforts, they probably do just like. Cook people a little bit, especially as it says if you, if you don't have like a super strong aerobic base yet, and you're just literally doing like a few months build into a marathon.

anna audio:

Yeah. Yeah, I agree.

phoebe audio:

Yeah, I feel like key takeaways I would say is obviously baseline fitness is still the highest predictor. Sure, that makes total sense. But high frequency, easy volume matters the most. Don't stress too much about heaps of race-based work, same with long runs, like helpful, but they're not gonna be as important. But yeah, summary is basically like easy miles. Are the engine of your marathon training, unless you already have a like massive engine essentially, and you've already done heaps of marathon training before. So like if you're training for one of your first few marathons, I just feel like this is saying stress less about the massive sessions. Just hit consistency with easy runs. Lots of long, long, crazy runs.

anna audio:

And yeah, another thing that would be. Interesting to read about or like if they could somehow take into consideration is the gender split in the data that was provided.'cause it was just 425 anonymous people. And also in addition to that, it would've been good to know whether or not they only analyzed. The like running activities and whether or not cross training for people that maybe like can't manage the increased or the, larger load, but like whether or not going on the elliptical for however many sessions like

phoebe audio:

True. That would be so interesting. So interesting. And yeah, I really agree with your point around gender. I would love to have seen that pulled out and see if there's any like differences because we know that male and female bodies do have slightly different training responses to different stimulus. But I, I hope that this would be. Like, I hope we see way more like we spoke the other week about wearable data and how much insights it's giving us. I would love to see bigger, longer term studies on looking at those kind of training effects.

anna audio:

all right. Should we get into our No Stupid Question segments with New Balance?

phoebe audio:

Yeah, so for those who don't remember, no stupid questions as well. We answer all the questions. You might be too embarrassed to admit you Dunno the answer to. So. Question number one, Anna, is I'm training for my first ever marathon. What do you recommend wearing for it? Belt or vest. I love the idea of vest because it can hold everything including water, so it saves me some time from stopping to grab something to drink, but I'm worried it will also be too heavy.

anna audio:

this is a great question and, and I am, I will say I feel like this is a biased opinion and also from someone who has never worn a belt or a vest, but I would rely on the drink stations. Within the marathon to get your water because personally, I wouldn't wanna have to cart my water and stuff around and for the long runs leading up to it. I know this isn't feasible for everyone, but I would ensure that I'm like running around places that have drink taps. Or running in an area where maybe I can like put a few drinks down and every lapel, like five Ks or whatever, I can grab myself a drink. So this does not answer the question whatsoever, but I'm hoping maybe you can.

phoebe audio:

Well, no, I was gonna say the same thing. I feel like I know this person said they don't want, they wanna like save time from stopping to grab something to drink and like I completely understand that desire. However, I think you lose more time carrying your water. Like it, it genuinely that extra weight. Over a 40 2K distance. And even the extra, like the loss of efficiency from like carrying extra things on you that like, you know, even if it only changes one or 2% in the way that you're running, you might just be, become slightly less efficient in the way that you're running. there is an amazing technique. I mean, we've spoken about this before. On the pod, there's a technique in picking up water where like you grab it in your hand and then you squeeze the lid. So it's like kind of closed in the, not the lid, Rim, so it's sort of closed in a line and then you can like drink out the bottom of it and it means that you can sort of grab it and scoop it up and actually sip out of it for a bit. But like as you run for a hundred meters or so, rather than having to like just throw it

anna audio:

Yeah. And rather than spilling most of it out of your Yeah.

phoebe audio:

I, what I would recommend is there are some really good shorts, running shorts. Pretty much every brand will have like a version of running shorts that have heaps of pockets in them. So definitely get those.'cause from a gel perspective, like you really want something that can carry all your gels. but I reckon with water I would be practicing and like really thinking about and planning around using the water stops, rather than carry it yourself.

anna audio:

Yeah, agreed. Also, I feel like you probably wanna stop at the water stations anyway to at least pour some water over your head or something, and you are not gonna do that with the little portion that you have in your belt or your vest. All right. Next question. How can you do interval style training sessions without a watch?

phoebe audio:

I love this one. cause it's funny how reliant we all are on. Watches now. even just for like timing to like know, how long you've been running for. So we came up with a couple of ideas of like almost how we used to do well, how literally we used to do into full style training before having watches. A really good one is like literally going to a local oval because. All you need is basically to be able to map out, a few different distances and whether that's you know, doing a session around a track where, you know, it's like 400 meters and so you can kind of plan a session around that or whether it's a footy oval and we were saying we both. In our past, I've done sessions where it's like run from one corner to the opposite corner, like diagonally and then jog along like the goal line and then sprint harder. Like you can make things up. But um, that is definitely one option.

anna audio:

Yeah, I mean like the watches and everything are great, but we are so reliant on them that I feel like we've almost like forgotten how to, the fact that people for. Decades and decades trained without them and managed to do interval sessions. I love that. Is like, that used to be my favorite thing, doing the one across the soccer pitch. Also, even if you're like at a footy oval, you can kind of do a similar thing, or even. If you are like, not around either of those, checking your phone, like on the maps or something and like just generally getting a gist of how far it is from like one point to the other. and then like doing it that way, including some recovery and then going back, even if it's from like tree to tree kind of

phoebe audio:

Yeah.

anna audio:

Um, or like straight to street. Yeah. I feel like

phoebe audio:

Yeah. Or like light pole. Light pole or light pole. I think you can get really creative. There are also Apps, running apps that you put in your ears and they tell you what your session is and they like talk you through it. and so I know some people really enjoy those. My sister's using one at the moment, although get this a session she did recently tell me what, whether, how you would do with this. It was a mystery session so she didn't know what it was and they just tell you in your ears. Like when to run faster and when to run slower, but they don't tell you like how long you're running for or like what the break is. So

anna audio:

Oh, what?

phoebe audio:

don't you reckon that would be so hard to

anna audio:

Yeah. That would be so

phoebe audio:

go hard. Okay, just start

anna audio:

Yeah. Ah, yeah. Yeah. Yeah.

phoebe audio:

I would not enjoy that. But I think she's enjoying mixing it up.

anna audio:

I also used to use the clock app, on your phone because you can do laps, um, you can do a stopwatch. So I used to do like a minute on, minute off kind of thing.

phoebe audio:

Yeah, that's a good one.

anna audio:

that's an easy one, but

phoebe audio:

Yeah. you can also just because if you're hearing this and being like, oh yeah, they're all good ideas, but I don't even know where to start in terms of sessions. Literally, you just Google Session ideas. There'll be so many or like get chat. Just like get you started, like chat GT can write you ideas that don't rely on a watch. yeah, there are definitely ways to get creative there.

anna audio:

Yep. Yeah. And also don't need to be over overly complicated, like literally do Minute. Hard a minute. Jog a few times.

phoebe audio:

yeah, yeah. Have fun with

anna audio:

Have fun.

phoebe audio:

Well thank you so much to everyone who submitted the no Stupid Questions, and thanks as always to New Balance for helping bring this episode to life.

anna audio:

Um, okay, let's get into the, health All right, let's get into the health diaries of this week, which is where we unpack the big and small health decisions we make every day. And in doing so, attempt to navigate our way through the health and wellness industry together. Today, we're in week two of our sleep experiments. Pebs,

phoebe audio:

Mm.

anna vid:

how

anna audio:

are you going? Remind us what you're doing and how are you going?

phoebe audio:

Maybe you go first.

anna audio:

Okay, well, I actually have a gripe.

phoebe audio:

Okay.

anna audio:

This is almost gonna be my worst running related activity anyway. so last week I said that I wanted to not have my phone in the bedroom. And so actually, and you did too. So we both bought alarm clocks. Um,

phoebe audio:

Mm-hmm.

anna audio:

unfortunately, on the second day of using said alarm clock, I set my alarm to go meet. One of our girlfriends Nas to go on the elliptical together at the gym. So set it at F for 5, 35 and randomly. How weird is this? Woke up just like naturally at 5 56 because I must have, like, I must have subconsciously. Been a bit like, oh, I don't know. I actually don't know because, no, no. Like I would never wake up at that time normally anyway, check the clock. And it was 5 56 and my alarm hadn't gone off. And I was like, ah.

phoebe vid:

God.

phoebe audio:

my worst nightmare is like alarm's not going off. Wait, so why? What happened?

anna audio:

I don't know. I honestly, I still don't know.'cause then it was, and then it was on for 5 35 today and it went off. So I don't know why.

phoebe audio:

now you don't trust

anna audio:

I know. So now I don't trust it. So now I had my, had the alarm on, but then also had Dave's phone alarm on just in case. So now I'm like, what is the point of this?

phoebe audio:

Does it have nice alarm sounds?

anna vid:

Real

anna audio:

more soothing.

phoebe audio:

What have you got?

anna audio:

Oh, it's like a did, it's like a little chimey thing.

phoebe audio:

Oh, that's nice.

anna audio:

I mean, I can't even really tell you because one time it didn't go off. And then the, and then the other times I've also had the phone alarm on as well.

phoebe audio:

What's it been like? Not having your phone in the room?

anna audio:

I actually, I do quite like it, particularly going to bed. I don't think you, I don't think I appreciated how much I. I went on my phone before going to sleep, even if I like, didn't really mean to, because you know, you set an alarm and then you reply to someone's message and then you do something else or whatever. Whereas like if it's completely outta the room, you're obviously just not touching it. Um, and I feel like I do think that I've been falling asleep. Better, but who knows? I might also just be really tired. I don't know if that's the reason.

phoebe audio:

Hard to tell. Yeah. But we'll stick with it. yeah. Okay. I, well, that is making me really trepidatious. I feel like if you can't trust an alarm, it's like, what's the point of them? And it's already a hard thing to do, like move to a new alarm system.

anna audio:

I know. I shouldn't have told you.

phoebe audio:

I know because, yeah, my, update on that front is that, I didn't correctly order the alarm, so I just had to actually correctly order it, and I is now correctly ordered and it's arriving tomorrow,

anna audio:

Oh, so you haven't got it yet?

phoebe audio:

I haven't got it yet,

anna audio:

can cut this out, but how did you order it incorrectly?

phoebe audio:

I just think I just forgot.

anna audio:

It was literally Oh.

phoebe audio:

But I felt so silly saying that to you because you reminded me like four times, but I thought I had ordered it and so that's what I'm messaging like Yeah, all good. Um, I think,'cause I had the tab open for like two weeks, but anyway, um, I

anna audio:

Oh,

phoebe audio:

successfully, correctly ordered it. Um, but I did, I did

anna audio:

Good on you.

phoebe audio:

if. If Health Diaries is where we're unpacking the health decisions that we make every day. I did make a health decision this week.

anna audio:

Go. Go ahead.

phoebe audio:

proceed, um, which was to get Molly Spoon, which is like a meal, not meal delivery, meal kit service.

anna audio:

Yeah. Yeah.

phoebe audio:

because as you know, I wanna do more cooking at home this year and more, like less take away. And I thought that that would, that, you know what, they just, they got me. I was hungry. I was really hungry and I was watching a show and it came up as an ad and I was like, I literally went on immediately and bought it. Um, so I am doing that this

anna audio:

What time have you been eating?

phoebe audio:

yeah. Good. No, I've been eating on time. It's the best part is not having to think as I go home from work. Oh no. What do I have to eat? What am I gonna eat? What I have to buy food, what have I got at home? Like, it's there. but I don't know. I'm not that happy with my selection. I feel like generally during the week if I'm cooking, I cook quite plain food and these are like quite extravagant, like meaty, smoky mushroom burgers or during the weekend I really, yeah.

phoebe vid:

yeah.

anna audio:

I spice things up on the weekends.

phoebe audio:

Yeah, I have a very plain, boring palette. But anyway, it's only my, I didn't have my first day yesterday, so I'll report back, but that's an exciting new development in my life.

anna audio:

Well done. I'm sure everyone is excited to hear about our update next week on the Health Diaries.

phoebe audio:

I'm sure that this segment is absolutely thriving. Um, but let's get into our real favorite segment of the week, the Weekly Waddle. Hit it Kiara, the Weekly Waddle.

anna vid:

Or something.

anna audio:

Um, okay, so as mentioned before, I am finishing my 36th week of pregnancy, and I have noticed. This is,

phoebe audio:

the Weekly Waddle.

anna vid:

Or something.

anna audio:

okay, so as mentioned before, I am finishing my 36th week of pregnancy, and I have noticed. This is, I said to you before we started recording, I didn't know if I should include this in the weekly waddle bit because it's kind of embarrassing, but I have felt way more irritated and moody in the last couple of weeks. And also my threshold for minor inconveniences that just happen at home, at work, life in general. it is like. So low. I just get so annoyed so easily, and I hate it. I genuinely hate it because it's not a nice feeling to feel, feel. Yeah. I called it a, a aggressive

phoebe audio:

No. Yeah, you did. No, you called it, um, pregnancy rage, which wasn't a term that I had come across before, but it does. Um, I, I understood what you meant

anna audio:

Yeah. Yeah. So I, I mean, I only learned that term when I was googling it before asking if anyone else felt like that. But yes, apparently it's quite common, the old pregnancy rage, which does make sense because I remember ages ago seeing a few videos from a partner's point of view being like, when your partner's heavily pregnant. They're just like trying to do everything right and, oh, that's right. It was this pizza order and he'd ordered like 50 extra toppings and the note down the bottom for the pizza shop was like, my wife is heavily pregnant. Please get this order right and please don't question her choices.

phoebe audio:

Oh my God, that is so funny. So you're in that stage.

anna audio:

So I'm in that stage and there are a couple of overlapping reasons why it happens. Hormones are still a

phoebe audio:

Oh, I love this. We are getting this science

anna audio:

I know

anna vid:

know

phoebe audio:

you. Like, I need to justify

anna audio:

I'm not generally, I mean like sometimes I get angry, but like, I'm not generally super. Yeah. And it's, it's actually not a nice feeling to,, it makes me feel sorry for people who get irritated easily.'cause it's really not a nice feeling.

phoebe audio:

Yeah, no, I can imagine.

anna audio:

yeah. Anyway, so, the hormones, the hormone surgery that you get earlier in pregnancy, they still remain high later in pregnancy. So like estrogen and progesterone, which can affect neurotransmitters like serotonin, dopamine, but also, which regulate mood. But I don't really fully understand that because. They have been, I mean, they just, they stay high. They remain high, but it's not as though they haven't been high for the rest of the

phoebe audio:

it. Yeah.

anna audio:

But then it also says like, hormonal fluctuations can potentially increase like emotional reactivity. And the physical discomfort as apparently is a big one. So.

phoebe audio:

Are you feel, are you feeling physically uncomfortable

anna audio:

I've definitely been more comfortable. Yeah. Yeah.

phoebe audio:

there?

anna audio:

Like I just feel it's really weird. I just feel like there's like something huge in my belly

phoebe audio:

Yes. So weird.

anna audio:

and I get short of breath and I sigh a loss and just like moving around. yeah. Actually, yeah. I'm actually, I'm actually, you know what? No, I'm actually not that comfortable.

phoebe audio:

yeah, you're not that comfortable and fair enough. And also you're Not sleeping well. Like that makes a big difference.

anna audio:

to wee all the time.

phoebe audio:

Yeah. Gosh. They're more than enough to make you irritable

anna audio:

yeah. So yeah, that can apparently lead to less emotional patience, so tick.

phoebe audio:

apparently,

anna audio:

Apparently. And then there's also, there's a couple things like the mental load and anticipation, so the anxiety of labor or that kind of thing, but I didn't really. Yeah, I don't really, feel like I don't really relate to that one that much. No. Which makes me think, should I be,

phoebe audio:

yeah.

anna audio:

I feel like that one, like I, yeah. But then, and then there's also like the loss of autonomy and like body control and just feeling like you're just in this phase of feeling physically kind of done, but still waiting. And then you are a little bit less. Independent, you are like physically limited. You can't, like I can't. Yeah. I like, can't do everything. Anyway, so they are apparently the reasons why I am a grumpy

phoebe audio:

That is so funny. Oh no. And I make that all makes complete sense. What a week. And you've got your wait. When this episode comes out, it'll be your first official day of parental leave.

anna audio:

Yep. So, um, let me know what I should be doing.

phoebe audio:

Yeah, you are gonna be so bored by like 10:00 AM I'm anticipating some voice notes, some messages.

anna audio:

What are you having for lunch?

phoebe audio:

Yeah.

anna vid:

Um,

anna audio:

yes, very, very excited to be, uh, going on parental leave.

phoebe audio:

So good. So exciting.

anna vid:

Very exciting.

anna audio:

Um, alright, I think that's all we got time for tonight,

phoebe audio:

I think it is. Thank you. This evening. I'd say 7 23. Yeah. thanks everyone as always for tuning in we can't wait to be in your ears next week.

anna audio:

Bye.

phoebe audio:

Bye.

phoebe vid:

Boom.

anna vid:

Nice.

phoebe vid:

Stop recording.

phoebe audio:

Also, great use of the word foing. I don't think I've heard that in quite some time.

anna audio:

thanks. Yeah. Um,

anna vid:

Yeah.

phoebe audio:

a good,

anna audio:

it's a good word, isn't it? Foster King.

phoebe audio:

it's a great one. It's a great one.

anna audio:

I love to Foss.