A New 10km World Record + Running On Feel: The Positive Split #4

Sam chases a child round Parkrun, Becky thinks this podcast is boring and Dan declares war (again) on Whoop and beetroot shots.

Transcript

SPEAKER_05 0:00

How do you gauge in your head like what an easy run feels like?

SPEAKER_09 0:03

This is boring. That's what I think.

SPEAKER_00 0:10

Oh, I thought you were commenting on this topic. I thought you were talking about it.

SPEAKER_08 0:19

I was like, okay. You just told me that you actually just got your podcast.

SPEAKER_04 0:36

Hello there, podcast fans. Welcome back to the positive split with myself. Sam, that is my name. I've remembered it. And Becky and Dan, how are you guys? You alright?

SPEAKER_11 0:46

Yes, good, thank you. How are you?

SPEAKER_04 0:47

Yeah, I'm living the dream. Um, it's been a busy week. Weather's slightly uh colder than before.

SPEAKER_11 0:54

So good.

SPEAKER_04 0:55

Yesterday was like monsoon weather.

SPEAKER_11 0:56

Yeah, crazy thunderstorm, wasn't there?

SPEAKER_04 0:59

And it has been my training has been slightly skewed by it, by long days at work, the weather and stuff like that. So I feel like I've missed out. I didn't run Monday or Tuesday, and I feel like the week is over. Yeah. But I got for a r out for a run early this morning.

SPEAKER_05 1:16

And the weather we had yesterday with all of that mild temperatures about like monsoon rain.

SPEAKER_11 1:22

Thunder and lightning, yeah.

SPEAKER_05 1:23

Or 35 degree heat, but it's a dry heat.

SPEAKER_11 1:27

Yesterday.

SPEAKER_05 1:28

Like all the time.

SPEAKER_04 1:29

Every single time I run. Yeah. Dry heat.

SPEAKER_11 1:32

Rain.

SPEAKER_04 1:33

Oh, okay. I get some sick tan lines.

SPEAKER_10 1:35

Keep cool the whole time.

SPEAKER_05 1:37

Yeah. Yeah, but you get trench foot running in all of that rain. No, I okay.

SPEAKER_04 1:43

Sorry, I've derailed your intro.

SPEAKER_11 1:44

But you're already derailing.

SPEAKER_04 1:46

Both weather systems, you end up in the same state of wetness. Wet. Yes. True.

SPEAKER_09 1:50

Correct.

SPEAKER_04 1:51

True. I've sorry, I've completely derailed your introduction. No, totally fine. It was a terrible introduction anyway.

SPEAKER_01 1:57

Um so I think in the last when did when was the last podcast we did? Was it Thursday? Thursday last week.

SPEAKER_04 2:03

Yeah, we generally record on Wednesdays or Thursdays. It's in the kitchen in the kitchen at 300 degrees. Oh my god.

SPEAKER_11 2:09

Yes.

SPEAKER_04 2:10

Um so since then I've had quite a few fun runs that I've done. So I did Saturday, I went down to Parkrun in Litthampton and I paced seven-year-old Stan.

SPEAKER_10 2:19

Oh yeah.

SPEAKER_04 2:20

Um's that yeah, he's such a little legend. Like, he's more resilient than any person I've ever met. So he set off at 337 pace.

SPEAKER_11 2:28

Oh my goodness.

SPEAKER_04 2:31

And he's seven. So we line up and I'm like, Stan, we're gonna go easy.

SPEAKER_11 2:34

Weren't you aiming for like 25?

SPEAKER_04 2:36

We're trying to do like a 25. So his PB's 2444, but the Stan and Sam PB, which is when we run together, is currently 26-16.

SPEAKER_02 2:44

Right.

SPEAKER_04 2:44

So we were like, we don't want to put too much pressure on him because he's literally seven years old. So we're like, don't worry about it, we're just gonna try our best. But he's like, so he's gonna be so far. He's gonna be doing sub-20 within like a couple of years. Easy.

SPEAKER_11 2:57

Yeah.

SPEAKER_04 2:58

Like, and he from when I last saw him, he's grown up loads as well, and he's getting stronger and stronger. So he sets off at 3:30, 3:37. I'm like literally shouting, Stan, come back. And then get him back, and then we ran it, and then it was really hot on Saturday.

SPEAKER_09 3:12

Yeah, it was.

SPEAKER_04 3:13

Um, and then he finished his last kilometre, he's always so rapid, no matter how knackered he is, he just like he loves overtaking people. So that was really good fun. And I ran 5k there, did 5k, ran 5k back.

SPEAKER_11 3:25

So what time did you get? What was the time?

SPEAKER_04 3:26

Oh, we did uh 2547.

SPEAKER_11 3:31

Okay.

SPEAKER_04 3:31

So we were comfortably under the Stan and Sam PB, so that's good. Yep. Um, his 2444 is at Tillgate. What? Which is hilly, very hilly. So, but the the heat got him, I think the start got him slightly as well. That's he went out. Next time that's the meter line as a pacer. I'm literally gonna stand in front of him and be like, do not overtake me. Yeah, let's run it in together. And I think he might have been a bit more even, but can you remember what his last kilometre was? Uh he did like a 454. Okay. Um, but the last 500 metres was all sub 430. Oh. And like the last 200 metres, he he got down to like three, about 340 again.

SPEAKER_02 4:10

Yeah.

SPEAKER_04 4:10

Like he just flies, and he's obviously tiny because he's seven years old. Yeah. So one of my strides is like three of his. Oh, thank you. So he came to he's just flying along, so it's amazing. And his his dad came along, his dad's an absolute legend, Kenny. And he's got a younger brother who's like started doing junior park card now. He must be like, I don't know, three or four, but they've all like started doing it. Yeah, right. So we're gonna do some more.

SPEAKER_05 4:34

Hang on a minute. So he starts set off at a 337 pace, finished at a sub 430 pace. Yeah, I feel like your pacing might be might have been part of the page.

SPEAKER_04 4:45

So okay, so the beginning bit, I admit, I should have maybe pre-empted it. I didn't think he was gonna go off that fast, he was so quick. Um, and then was really, really good. So we're gonna go do Hove, I think, and getting a big pace group and stuff like that.

SPEAKER_11 4:59

So work in progress.

SPEAKER_04 5:01

Yeah, it was really good fun. And then Sunday, um, I went and played paddle in the morning because that I am that type of twat nowadays. Okay, yeah. Um, it was with my mum and family and Emma and my daughter and stuff, and it was really good. Um, it's a good sort of it is a surprisingly good workout. It's so much better than tennis in that you don't spend ages picking the ball up. Like I played tennis as a kid, that was my thing. Um but for people who haven't played it, it's like it's much more fast-paced and enjoyable in that sort of way. Yeah, totally. You don't have to have like any sort of tennis skill just to whack it up in the air, and it's fine. So that was good. And then I played family cricket all day, which involved just lots and lots of running, and then we were in East Princeton, which is a little bit further away from where we are, and you can run along a lovely trail called the Worth Way, yeah. And I decided to run back home, and I was like, ah fuck it, I'm just gonna I'm just gonna see what I can do. And I asked AI, because that's what you should do, obviously, is asking computer. Um, you know, should I run fast? This is what I've been doing lately, and it was like maybe pick it up towards the last few kilometres. I was like, Yeah, sure, whatever. And then ran the first one at like five, and I was wearing my fancy Chinese shoes, and they just started working, and I was like, Yoy! So then I ran I did a 10k and like 4430 in the end. Wow, nice, which was still it was still like a seven out of ten effort apart from the end, which was like downhill through um coming out crawly down, yeah, yeah, by Zap Pond. But it was a real shock to my system, I tell you. I have not felt that pain cave making that effort. Like once you go over sort of a seven out of ten, it suddenly changes, yeah. But then you do it for like 20 seconds, and then you realise, oh, I can carry on, yeah, and then you are you go, oh okay, actually I can do this, and it was a real eye-opener. So my 10k on Sunday, I think I'm gonna try and run a sub 40.

SPEAKER_01 6:57

Oh, I think I can.

SPEAKER_05 7:00

Before we go into that though, for a second, did you notice how Sam knows two coaches, but when asking what he should do, I don't bother you guys. I don't wanna, you know, I don't wanna well.

SPEAKER_11 7:11

I suppose you just wanted a quick, rapid response.

SPEAKER_04 7:14

It was literally as I was getting ready, I was like, I was gonna run easy, and then I was like, nah, I think I wanna run. And it was quite warm Sunday evening, and I was like, maybe I could do it.

SPEAKER_11 7:23

Maybe because you secretly knew AI would probably say what you wanted.

SPEAKER_05 7:26

Yeah, and as we all know, AI never always challenges you and tells you you're wrong. It doesn't just go, yes, absolutely. That's a great idea.

SPEAKER_11 7:37

It knows your background, it knows your injuries, it knows, you know, all that's all of these things. It knows what races you've got coming up, knows what your work looks like.

SPEAKER_05 7:48

Guys, it's okay. Chad GPT said I can still run. I might be on crutches, but you can't get injured if you've asked beforehand the internet. So you ask the in you ask AI for permission enough to forgive me.

SPEAKER_11 8:00

But do you feel physically fine after that?

SPEAKER_04 8:02

I felt like this is the thing with my Achilles, it's like the movie speed. When I'm running, and the faster I go, the better they feel. Right when I have a day off, so I I took so I did that Sunday like evening, then had Monday and they felt fine, no problem at all. But it was my rest day. Then on Tuesday, I woke up and I was like really, really like aching. Yeah, well, not an injured pain, but they were just really sort of seized up because they've been used, I hadn't used them, and so I think I need to just keep them rolling whilst they get back to that baseline.

SPEAKER_11 8:36

Yeah. Um, and they're probably just not used to the well, yeah, yeah.

SPEAKER_04 8:40

Again, I've got very long legs, so it's quite a lot of extra force my legs are putting in when I'm going a bit faster. Yeah, and it was but I love that feeling of like being slightly on the edge. But looking at my heart rate, because it was really hot. So the the perceived effort, again, because it was my first proper effort in ages, I was like, I must be at 200 beats per minute. And I looked and I was like at 155, and my threshold 176, and my max is like 198. It felt harder then, but that was really that's where heart rate's quite reassuring. I was like, Well, actually, I know I can I can hold this. So after that initial panic of I may die any second, I then just yeah, round on just got quicker and quicker. So yeah, the last K was like 405, 407 before that, 410. So I just slowly ramped it up.

SPEAKER_11 9:29

So negative splits, not positive too.

SPEAKER_04 9:31

Yeah, so the second 5k was like 2230 or 2130.

SPEAKER_11 9:35

Wow.

SPEAKER_04 9:36

So I was like, and that was yeah, not at a full full pace effort, so not in a race environment either. So yeah, and my heart rate was overall, it was like 150 beats per minute. And I'm like, some of my easy runs are close to 150 beats per minute where I'm not trying to run that far. So there's a big sort of void of like that grey area, which we're gonna talk about later, of you know, actually running at 520 is pretty much the same effect on my body as like a 430.

SPEAKER_02 10:03

Yeah, yeah.

SPEAKER_04 10:04

So I'm like, you have to run 430 everywhere. Yeah, yeah, exactly. I don't think that's how it works. But I've got a plan. This is my this is gonna be the game changer for my running this summer, as well as doing everything else. I'm gonna start skipping okay jump rope because it sounds much more professional than skipping. But we basically at work yesterday at school we had a skipping workshop, and this guy came in who was incredible, and he like did all this stuff with the kids, and um he could do all the whippy ones, right? He was doing whippy ones and stuff like that. But his thing was all about just improving and how um skipping's really good for you, and it's a bit like the daily mile. Have you heard about that? The schools do not so that every day schools in the morning they have like a section, they run a mile or walk a mile, like a bit like park rum. Yeah, and I've wanted to do that for ages, but it doesn't it kind of fizzles out, and I want everyone to be committed a bit more. So we're gonna do the skipping thing, and they they've all bought the skipping ropes, and I did 262 skips in two minutes because I joined in.

SPEAKER_11 11:00

Yeah, wow. Um god, that's loads.

SPEAKER_04 11:02

Yeah, loads are loads. But I know I was quite surprised that I was actually quite because he was quite surprised because he's like, You can have a go. Um, I didn't win, an 11-year-old girl did beat me.

SPEAKER_11 11:10

Yeah, but she's probably smaller and she's trying to practice on the playground now.

SPEAKER_04 11:14

I'm like, great, I can do my break duty, like looking after the kids and watching them, but I can do my skipping at the same time because it looks like I'm just joining in with them. Mr.

SPEAKER_11 11:22

Bacon, Mr. Bacon, hang on a minute, I'm just doing my skip. Two more minutes.

SPEAKER_04 11:26

I'm training, leave me alone. But where I'm weak, my Achilles, my cars, my soleus is literally the golden ticket for that, and it's so good for like weight loss and all those other things, not that I'm that bothered by that, but it's quite a good, it's quite an easy win.

SPEAKER_02 11:40

Yeah.

SPEAKER_04 11:41

Because I was gonna ask you, I'm gonna one of my questions is I'm getting to the gym once a week, I want to go twice a week, but it's about that trade-off between do I lose a run or do some cross-training for that second gym session. So I'm like, actually, if I do my one proper session, do it really well, and then skip every day just for five minutes. Yeah, I think that actually covers quite a lot of the basis of like even like my ankles and all those sorts of things for running. So I'm gonna try it out. I've done five minutes today, I'm just doing it at the whole on my own whilst I was waiting for this meeting to start.

SPEAKER_10 12:14

So it'd be a good test.

SPEAKER_05 12:15

Yeah, yeah. And I mean, skipping it, skipping is brilliant for running. I think it's probably one of the most underrated exercises for running because if you break it down into its simplest parts, you're just practicing landing on your ankle, yeah, and putting movement through your ankle, through the knees as well, like the jump like jumping up and down.

SPEAKER_11 12:32

That's very it emulates what you do in running, doesn't it? Like the sort of force going through all your joints and stuff.

SPEAKER_05 12:39

Yeah, you're just practicing catching your weight through your uh through your ankle joints and through your calves and your tendons, yeah, and just recycling that elastic energy. So the more efficient you can get with skipping, the more efficient your running stride's gonna get because you're gonna be able to put more power down, you're gonna be able to absorb your landing better and then recycle more of that elastic energy through your stride. So skipping, yeah, it's brilliant.

SPEAKER_04 13:01

Yeah, so you do like plyometrics, but you do like 30 seconds of it and then rest and stuff like that. Whereas like skipping, I'm doing like I want to get up to like five solid minutes of doing it, and that's quite an intense and even like mentally for me to know that I could like today. I did I did that, and it's like, oh yeah, my Achilles and my cars are fine because I can do like if you I it would show up in that moment of skipping, and I'm like, that's actually quite a good warm-up to do. Yeah, so I'm gonna start doing it before I run sometimes, like to help.

SPEAKER_11 13:27

It definitely gets the heart rate up as well. I know when I get through, I was like, Oh my gosh, I'm really out of breath. I'm so fit.

SPEAKER_04 13:32

Yeah, I want to learn all the tricks and like what the boxes do because at the moment, all I can do is just the standard.

SPEAKER_11 13:39

Still better than what a lot of other people can do.

SPEAKER_05 13:41

Well, one of my one of my favourite exercises to to give my runners for a warm-up is the pogo jumps, it's just it's the same thing, yeah. Jumping but without the skipping rope.

SPEAKER_04 13:49

Yeah, yeah. The coordination side of it is also really good. Like as you get further in, you I can feel my brain start to disengage with what's happening and you get out of time and stuff. So even like cognitively, it's quite a good thing.

SPEAKER_11 14:01

So well, we've got there's skipping ropes at my gym, so I might try that as like a little warm-up or have a little bit.

SPEAKER_04 14:08

Yeah, I think we should do like a thing, we'll put it out there, two minutes skipping. How many can you do? Yeah, and then try, and then at the end of August or something, like the end of summer, see how we how many more is a bit of an accountability thing. Yeah, 300 is my aim. I want to be able to do 300.

SPEAKER_11 14:21

So, what did you do yesterday?

SPEAKER_04 14:22

262.

SPEAKER_11 14:23

262.

SPEAKER_04 14:23

Oh god, and that was with I got I lost it twice. I was like, I can definitely if I really go for it, but yeah, it's tiring. We can call it the positive skip. You are welcome. That's so good.

SPEAKER_11 14:38

The positive skip, yes. Oh, thanks for saying it again slightly slower.

SPEAKER_02 14:43

I get it.

SPEAKER_11 14:44

Anyway, how's your training been, Dan?

SPEAKER_05 14:48

My training's been great. Um it's been quite boring compared to uh yours.

SPEAKER_11 14:53

Yeah, mine's always boring compared to Sam's.

SPEAKER_05 14:55

Yeah, because Sam talks with Chinese shoes, heat, and skipping. Sam talks about all of these, uh, all these and the races that he's doing.

SPEAKER_11 15:01

I'm just like, oh, just lift his noise.

SPEAKER_05 15:03

And then I'm just like, I lift.

SPEAKER_04 15:05

We need to enter you into some races. I think we should do that. Yeah, yeah. Eastbourne 10k.

SPEAKER_11 15:09

I I think I for me, I was waiting for my hammy to really like heal up because it was still niggly on and off. So I was like, oh, I don't want to commit to like doing that.

SPEAKER_04 15:17

And unlike my Achilles, that needs rest, not constant. Are you okay yet? Are you okay yet?

SPEAKER_05 15:22

Yeah. So for me, it's just I'm literally just focused on building up a bit of consistent mileage again. I'm not too fast about how I do it and what types of runs are getting me there at the moment. Um, I'm still doing more of the power training and following uh a bit of a plan using my my stride foot pods. Um, but the key for me is literally just building up to 40k a week and being able to run 40k a week consistently. Yeah.

SPEAKER_11 15:48

Um and then and you're doing your hockey as well. Yeah, you're enjoying your team sport.

SPEAKER_05 15:52

That's what's been distracting me a little bit. I've been doing a lot of hockey, and because I've got back into it after a long time, I'm just relying on my running and my fitness at the moment. So they just put me in the middle to cause chaos and be a pain to keep chasing everyone because we'll be 40 minutes into a game and I'm still chasing everyone down. You're the sadio money or a hockey. I'm just I'm the sadio money without without the technique. Don't worry. Is that a footballer? It's a footballer, but uh yeah, so that's my job is just be like a little wasp and annoy everyone so that they're going, Why are you still running?

SPEAKER_04 16:26

How are you still going? Are you playing games and stuff? Yeah, yeah, yeah. Is that East Grincade? East Grinsted Hockey Club, yeah. That's like a one of the best ones in the south, isn't it? Big team.

SPEAKER_05 16:35

They've got five. They've got five men's teams. Um, I don't know how many women's teams they've got, three or four maybe. Um, but I'm just doing the fun sessions at the end with a view to getting getting into it.

SPEAKER_11 16:47

But it's a season finished, isn't it? For the summer.

SPEAKER_05 16:50

That's a good time to start though, isn't it? Yeah. I thought I'll start doing it whilst everyone else stops doing it competitively, and then I'll be okay by the time everyone comes back. And is that once a week? Twice a week? Once a week at the moment, although I'm getting roped into occasional extra games. So I think in in about an hour and a half, I'll probably do between five and six K of running once you're in.

SPEAKER_04 17:10

And is it running where you're slightly bent over because of the stick situation? Yeah. So is it like a real core workout where you're sort of having to hold yourself and run? It must be a really weird technique of running.

SPEAKER_05 17:21

Yeah.

SPEAKER_04 17:21

Um I'm gonna start when I see you at Park Runner, you're gonna run a really straightforward.

SPEAKER_05 17:26

I'm gonna be running, I'm gonna be about four and a half foot. Very aerodynamic.

SPEAKER_11 17:30

Yeah. And a bit must be a bit like backy as well.

SPEAKER_05 17:34

Whereas in like putting a lot of pressure through your through your back. Yeah, a little bit. Um, but uh well, that's why you make me do core exercises and your strength work sees me right. But um, no, it's good, yeah. You do you do run then over a lot of the time. Um, but uh stop turning me into the hunchback of Notre Dame. Um, but no, it's good fun. So doing a bit of that, uh it's basically like a six g interval run every time because it's very easy. Yeah, I was gonna say how long how long are the sessions, like an hour? About an hour and a half. Nice.

SPEAKER_02 18:08

Quite a long time, isn't it?

SPEAKER_05 18:09

So yeah, lots of sprint stop, sprint stop. But uh no, that's I find it easier to do that when I have a ball to chase around. Yeah, well, again, it just distracts you, doesn't it?

SPEAKER_04 18:18

Like that sort of other cognitive element to it.

SPEAKER_05 18:20

Yeah, and I'm still toying with the idea of signing up for some of the um the super hard. Do you know you know what these are? Well, I I got into Cardiff, but I gave my place away. So it's kind of like it's like uh it's it's like the running all the world marathon majors for slightly less insane people.

SPEAKER_04 18:38

Copenhagen, Lisbon, yeah.

SPEAKER_11 18:41

Valencia, is that one? Copenhagen Valencia, I think so.

SPEAKER_05 18:44

I've forgotten that Barcelona? No, no, have a look in a minute. Yeah, I'll I'll look it up. Yeah, Copenhagen's amazing. But I'd like to get a lot of things.

SPEAKER_11 18:51

You acceded that last year, didn't you?

SPEAKER_04 18:52

I don't think at this moment.

SPEAKER_11 18:54

It's not on this year though. Copenhagen.

SPEAKER_05 18:57

They're having a year off because of the world championships, yes, yes, that's it. Um I don't think at this moment in time I'm gonna be getting my my six or seven star medal for the marathons, but I would like to do the halfs because yeah, I like that idea. I think half is uh is my favourite distance.

SPEAKER_04 19:11

The trouble is, so I got into Amsterdam Marathon uh the other day because I was on the waiting list and I I messaged them and my wife being like, Oh, I've I've managed to get a ticket for this, and she thought it was like uh Amsterdam had paid me to go. And I was like, oh no, no, I have to pay for it. Thank you. I really appreciate that you think that that is a possibility for me. Yeah, but it's 145 euros. Eurostar was free. So Dan's just moved off the world's biggest potato beanbag and all of them through it. The barrels of a bean bag, I've just knocked back Eurobags.

SPEAKER_10 19:44

Oh, I was leaning on it, right? Yeah, sorry.

SPEAKER_04 19:46

So 145 to go to get in, 160 return on a Eurostar, 200 for a hotel, and then you're looking at at least another 100 to get the train to St. Pancras, and then food, line bikes, all that stuff. So I was like, it's like 600 pounds to go and do a race, and it and it's on the same day as Abingdon, and I'm like, or I've already paid 60 quid to go to Abingdon, it's you know, half a tank of petrol.

SPEAKER_05 20:11

Save it, save up an extra couple hundred quid, you might be able to do a Hyrux.

SPEAKER_11 20:14

Yeah, yeah, yeah. I think if if your goal is just to you just want to it's just too much for me right now, that sort of thing.

SPEAKER_04 20:22

Like, yeah, I don't know if you can sort of justify doing that like once or twice even a year, but when you start all the races start stacking up, it's like oh yeah, it made it made me really appreciate London because people must pay so much insane amounts of money, yeah, and it's literally 30 minutes away from the houses. Like that is very lucky, which is yeah.

SPEAKER_11 20:43

I mean, the amount we spent getting over to Boston, yeah, yeah, that was mad.

SPEAKER_04 20:47

Yeah, well you got a really nice medal though.

SPEAKER_11 20:49

I did. It's a very expensive medal.

SPEAKER_05 20:52

Good gold medal there. Um well, someone who did run a very fast race and didn't have to pay for it. You might have seen this in the news.

SPEAKER_11 20:59

We haven't done my training update yet.

SPEAKER_05 21:01

What was your training update? Christ! You asked me, and then you started talking about yours.

SPEAKER_04 21:07

I had a few people comment that they really like the dynamics, and I'm assuming they mean this.

SPEAKER_06 21:13

We're a professional. I don't know what I've been doing. I had the perfect segue, and I was halfway through it, and you went touching 45 minutes in, but oh, how's your training been? Oh Becky, oh Becky just I was fine, oh the woman of it. I thought you were just holding up the bean bag for daddy on the bag.

SPEAKER_11 21:32

That's hard to no one cares about me. No, we care deeply.

SPEAKER_04 21:36

Right. How's your training been, Becky? How's having the hamstring?

SPEAKER_11 21:40

I feel like this is disingenuous now.

SPEAKER_08 21:44

I don't know what you mean.

SPEAKER_06 21:45

How has your training been done?

SPEAKER_04 21:47

You did a heavy lift. Yes.

SPEAKER_06 21:49

I did.

SPEAKER_08 21:51

That was the one that was maybe the most patronizing thing I've ever heard anyway.

SPEAKER_06 21:59

Yeah.

SPEAKER_08 22:00

Ah, Becky did a heavy lift. Did you pick up the weight?

SPEAKER_11 22:06

All five kilos of it. No, tell us about your training. Saturday, it was warm, wasn't it? You did park run. I was going to do an easy 5k, but I got roped into doing a class at my gym called hybrid. Uh, and me and one of the other the coach that was running it, my colleague Chrissy, he was like, Oh, pair up with me. And I was like, Oh, what are we doing? I was like, I need to run. He's like, Oh, yeah, there's running in it. So we were in a pair. The first 20 minutes was one person runs outside 400 metres, whilst the other person sits on a bike, like constantly peddling. When the person gets back from their 400 meter run, we swap over. That was 20 minutes.

SPEAKER_04 22:49

And you're going flat out at the 400.

SPEAKER_11 22:51

Oh, yeah, I was going flat out. And then straight in, no rest, next 20 minutes. The it was person number one is on the ski, whilst person number two does a 250-meter run outside, so a different loop, full pouch, and we were. I think we've I felt like we had a bit of a uh a point to prove that we were the coaches, so we were just absolutely like.

SPEAKER_04 23:16

So it was it like a mini race? Were people doing it all the time?

SPEAKER_11 23:19

Oh, we we turned it into a race. Yeah, of course. It wasn't a race, it was just a we think the race.

SPEAKER_05 23:24

I think it was a pride thing.

SPEAKER_11 23:26

So then I'd be running the 250 metres, and then Chrissy would be on the ski, swap over, that was 20 minutes, and then the last 10 minutes it was a 150-meter run, whilst the other person was just doing continuous wall balls. For those that don't know what a wall ball is, it's a squat, and then you throw the ball to a target and then you squat back down.

SPEAKER_05 23:47

The ball generally weighs either 4 kilos or 6 kilos, and you have to throw it above the side.

SPEAKER_11 23:51

So, my yeah, my easy 5k turned into a sweat fest.

SPEAKER_04 23:55

Yes, but which was literally a really high intensity sprint.

SPEAKER_11 24:01

It was, but I wouldn't have worked that hard had I just been on my own. So that was it was nice to be part of a class and kind of get a little bit competitive, even though everyone else wasn't being competitive. I think there was about 12 of us in the class.

SPEAKER_05 24:16

Um, how many people knew that you were racing them? Doesn't matter.

SPEAKER_11 24:20

They knew everyone knew.

SPEAKER_05 24:22

They know now, the losers on came the super blast.

SPEAKER_11 24:24

Everyone was in like their weight training shoes because they're like, oh, there's running. And then I was like, I'll get my super blasts. So I had a bit of well. Yeah.

SPEAKER_05 24:36

You never know when you need a super blast.

SPEAKER_11 24:38

I got my oh, it was these ones, got my sunglasses on. Uh yeah, but yeah, because it was outside, we're going into the gym, the fire exit was open, so we're just looping round uh this block around the gym. So yeah, it was good. And then yesterday, yesterday I did a treadmill interval run, it was just over 8k. I did some 800 metres uh and 400 metres, and that was yeah, it was good. I think I've I feel super fit because I've been doing like a faster, higher intensity running and not just running, but card my cardio sessions have been like Metcon sessions where you've got weights and sort of all the ergs in. So yeah, and I did a heavy lift on Monday, a deadlift.

SPEAKER_05 25:19

How how was your heavy lift?

SPEAKER_11 25:20

Yeah, it was good. Well I enjoyed it. I feel like I've got some my strength back after all the marathon stuff, so but yeah, that's my training update.

SPEAKER_04 25:30

You're ready to do some races.

SPEAKER_11 25:32

Yes, I feel like maybe we could get something booked.

SPEAKER_05 25:35

Yeah. Can I can I practice my segue again?

SPEAKER_11 25:38

Yeah, sorry.

SPEAKER_05 25:39

Speaking of fast races, yeah, someone who ran a fast race and didn't have to pay through the nose from it was a guy from Burundi called Rodrigue Quizera. Do you know about this guy?

SPEAKER_04 25:51

I only from the show notes of you posting it. Okay, excellent.

SPEAKER_11 25:55

He ran downhill and his 10k didn't count.

SPEAKER_05 25:58

Yeah, basically. All right, we can move on. Was he in the cheese roll? No.

SPEAKER_11 26:01

Oh, can you imagine?

SPEAKER_05 26:03

No, he clocked the unofficial 10k world record. He ran 10k in you're going for sub 40, right? Yeah. Cool. Well you can almost beat this guy. He ran 10k in 26 minutes and one second. That's mad. 26 minutes. That's a fast 5k. Yeah.

SPEAKER_11 26:21

So why was it not?

SPEAKER_05 26:22

So the previous world record, uh, actually, here's a little bit of trivia for you. Who held the previous 10k world record? Well, like the unofficial falling down the hill one. No, no, the the Inga Britson? Fairly sure it's the official one. It was 26. Yes.

SPEAKER_04 26:36

Hey! It was 26. Mr. Bridesmaid.

SPEAKER_05 26:39

Yeah, well, he's become a bridesmaid. That's fine, because it didn't count. Yeah. So, yeah, so Yomiv Kadelcha, he ran it in 26 minutes, 31. This guy, um 26 minutes, that is absolutely ridiculous. Yeah, this guy, Rodrigo Cruzera, I probably butchered that name, um, took 30 seconds off it, ran 26 minutes on one second um at the Madrid vintage run. However, um, there are regulations and restrictions around racing uh. So it wasn't like a novelty finding a really steep hill running down it.

SPEAKER_04 27:10

It was like a genuine, like it was a genuine and it happened to be slightly outside the barriers of the boundaries of what is allowed.

SPEAKER_05 27:17

No, yes and no. That run in particular is designed to be in the optimal conditions, it's all it's almost like you know how uh when they when cars are trying to like hit the top speed records, they get like a they go they race up a runway or something like that. It's kind of like that, it's like well set up to get you the fastest possible time. I think over the 10k it's got about 150 meters of descent, right? So it's not just down a hill, but it is outside of downhill.

SPEAKER_04 27:45

Yeah, it is outside of the of the restrictions, so it's not gonna count. That's like those uh marathons that loads of people went to in America to get their Boston qualifier, and then they've changed them to be like if you run this one, it's plus 10% of your time, so you can still get it, but it's sort of age grade style, does a percentage of that thing because everyone was going to like some obscure Nebraskan marathon because it was basically down a massive hill?

SPEAKER_05 28:09

Yeah, exactly. So stop people trying to game the system. But that leads me, that leads me on to a little question I've got for for you guys is assuming like perfect conditions, and let's just say, for example, that that course counts, and there's like a decent amount of descent, you're not just falling down a hill, but like on an actual run. Yeah, what do you think the fastest a human could physically go in the next 10-15 years? Like yeah, we've got all these advancements in carbon shoes, and the times just keep coming down and down and down. Like when do you think we hit that plateau?

SPEAKER_04 28:45

I think it's gonna be another at least 10-15 years of it because you're seeing it in cycling at the moment, people think it plateaued, and obviously with all the drugs and stuff like that, but as in you know what everyone hopefully believes is clean, you've got Pagacha, who is literally so my best ever like six-minute power was like 380 watts, okay, and he rides that for like seven hours.

SPEAKER_03 29:14

Oh my god, just chilling.

SPEAKER_04 29:16

So his easy ride is like it's so ridiculous how good he is. But there's a new kid, a French kid, who's just turned up called Paul Sexchas, Seychas. Um, he's like 18, I think, and he's the next big thing, and he's riding the Tour de France this year, so it's like mega super exciting. He's not gonna beat Pagaccia this time, but he's already like he's you know, 18 years ago, the world was very different, and so but he's had another five years compared to the people five years older than him of modern technology. So since he's been a baby, he's grown up with all that training and how much training has changed in the last 18 years alone. So you've got kids now being born being treated in a certain way of how they train nutrition, all that stuff. So I think running's the same. I think there's kids you know going through the system at the moment who are doing things that no one did 10 years ago.

SPEAKER_11 30:11

And also, do you think because parents are potentially now more switched on about health and fitness for their kids rather than like I don't know. I mean, when I was growing up, it the boys play football, girls played netball, and that was kind of it.

SPEAKER_04 30:30

You didn't really get kids in the gym that often, maybe I think women's running and stuff is gonna catch up even more because of exactly that. It's now not a thing of like it's an anomaly, you know, the race sizes, the competition, you know, it's gonna bring everyone up of that of that sort of type of racing and stuff like that.

SPEAKER_11 30:51

Kids are more encouraged to get involved in all this sort of stuff, um, rather than and different countries, you know.

SPEAKER_04 30:58

Uh you know, the world is changing, and so smaller countries that previously haven't had those sorts of development plans are now doing that because they see it as a as a really viable way to move forward. Like British cycling in the 20, what was the Olympics that we had was it 2012 London?

SPEAKER_11 31:14

Yeah, 2012.

SPEAKER_04 31:15

But before that, they'd gone around all the primary schools and basically done an FTP test to the primary school kids to work out who was good, and pretty much half the people that are in that Olympic thing, I think, came through like that programme. I think um Pendleton is it Vicki Pendleton, Victoria Pendleton, oh yeah, yeah. And so she was just a girl at a primary school, not interested in sight thing whatsoever. Had a go at that, and they were like, You're amazing, you have the natural things for this, so you come this way and do this development pathway, and then it's created, and I think more countries are gonna be doing that, and with technology, and people have access to so much more. I know we joke about AI and stuff, but if you're someone who can't afford a coach and things like that, and you're a parent, you don't know how to do stuff for your kids, you've got so much more support in that way to try and move them forward. Yeah, so I think it's just gonna keep going.

SPEAKER_05 32:03

Yeah, do you think a sub-25 minute 10k is possible?

SPEAKER_10 32:06

Yes.

SPEAKER_05 32:07

What is so that's what pace would that be? That would be a sub-2 minute 30 kilometre.

SPEAKER_10 32:13

Maybe it's so fast.

SPEAKER_05 32:14

It's so fast.

SPEAKER_04 32:16

I can't run that for 15 minutes.

SPEAKER_11 32:17

Yeah, but we just saw two people do two. Two people just did a sub two hour marathon. Anything is possible.

SPEAKER_04 32:26

Yeah, I mean the the I don't think people appreciate, and I don't either, how fast that is for a marathon. It's like trying to think of how big space is for me.

SPEAKER_11 32:35

I can't even run that for like a sprint, maybe for 10 seconds.

SPEAKER_01 32:39

Didn't he run did he run a 13 something final 5k? I think it was or something.

SPEAKER_05 32:44

So the the the stat that I saw on the on the two hour, the sub-two-hour marathon time was between 30 and 35k. I think it was a 13 minute 45 5k, and that would have placed him second second to last in the 5,000 metres at the Olympics in Paris. So not England. And he'd always run 30k and he which you'd hate to be that guy that would finish the finish behind him, wouldn't you? Imagine get imagine training your whole life, getting to the Olympics, and then realising that someone just ran faster than you. I'm doing a park ground sandwich. Do you mind? He just turned up and gone past you, and you've gone, oh, how are you getting on? Oh yeah, I've just done 30k. And then you finish puke and he's carrying like see you later, I've got another 7k to go.

SPEAKER_04 33:37

It's just nice. It's absolutely gnarly. So yeah, I mean what was the fight? Is it Jimmy Gressier? He set the European Oh, I don't know. He was wearing the all-white skin suit, and I was like, the only time you could get away with an all-white skin suit is you're setting the 5k European record.

SPEAKER_05 33:53

And even then, I'm not sure. Ha! Even then, I'm not quite sure you get away with that. Yeah.

SPEAKER_11 33:58

Fair. So how do you think these runners get to this sort of? I suppose this leads on to Coach's Corner a little bit. How do you think runners get to this? I know obviously they're elite athletes, they have the support of um trainers and all that sort of stuff, but what do you think their training consists of, the types of runs?

SPEAKER_05 34:21

Um I think it's hard to it's it's hard to generalise, isn't it, and say like this is this is the training of an elite athlete because there are so many coaches out there with so many different philosophies, and like you only have to look at at some of the I mean you've been doing some Norwegian singles, haven't you, and and training that way. Um and then you've got an another well-known one is uh Okay, well, here's a better question.

SPEAKER_11 34:46

So say for make it to make it more relevant, I suppose, because let's be honest, like no, I don't know. Maybe elite athletes could be listening to this, but for the everyday runner, if they're looking to improve and get faster, what should their runs consist of?

SPEAKER_05 35:06

It's kind of similar, it's there's no one specific way to do it. So I think that's what's really important.

SPEAKER_04 35:13

People like like we sort of talked about last week of like having opinions, like people think I have to have an opinion either end, and people think that like with training. I think sometimes like I train with Norwegian singles method, everyone should do that, it's the only way to do it, and it's like I've seen improvements thousands of ways. I've seen improvements doing this, therefore everyone has to do that, and you'll see improvements, especially with newer runners, you'll see improvements with pretty much every single way, even the really Turdish ways of training. You're gonna still just because you're running, you could just run slowly for six months, and you will get better because you're just running more, and so I think people get so into right. I have to do intervals, I have to do sessions, yeah. And it's like, mate, you haven't even run properly for six months, yeah. So just run and enjoy it and just build up because I trust me, your tendons and ligaments are not ready to do like a session like you've done. You can do that because you have done years and years of building that stuff ready to go.

SPEAKER_05 36:13

Yeah, and I mean, when you get into that level, like the the elites, like and the sub-elites and the people who are really going for those proper fast times. Some people are gonna swear by Arthur Lilliard's methods, methods, some people are gonna say volume training because that's what Renato Canova um preaches. But there's all these different types, and different methods are gonna different work work for different people. It's about how your body reacts, it's about how much time you've got to train, it's about all sorts of other facets that feed into just what your position is. But at the end of the day, you touched on it, but for us regular runners, it really is just about what do you enjoy doing the most, what is gonna motivate you to get out there and get three runs a weekend, for example, um, and to be doing it consistently, enjoying it, and varying up your program and progressing it enough so that you can see results. Because if you just go out and do the same run all the time, you're not gonna improve. And that that leads us quite nicely into into Coach's Corner, talking about different types of runs and understanding what they are, what they're for. Um, but you need some variety in your plan, and you just need to push your body outside of the limits it's comfortable with and be able to do that in a controlled way. Because that's that's all it is. Like, did you did you ever play conquers as a kid? Yes, you know how some people used to like damage the conquer a little bit, and then they'd like either put it in the oven or put something on it or whatever, and that bit would get stronger. That's all you're doing to your body. You're breaking down the muscles, putting it in the oven. Yeah, basically.

SPEAKER_10 37:46

I'm cooking, yeah.

SPEAKER_05 37:48

So you your training is the deliberate damage, and then the rest and recovery and the nutrition is the putting it in the oven and making it stronger again. Yeah, and you just keep doing that, rinse and repeat.

SPEAKER_04 37:58

And that's why those professionals can do so much, because they literally do that and they sit around all day relaxing, they don't go to work, they don't go and roof a house, yeah, and that's where you've got to go, oh, maybe that's not quite for me.

SPEAKER_05 38:11

That's yeah, and that is also why that's where this whole 80-20 rule came from because pro athletes who are running 100 kilometres a week, 120 kilometers a week, if they tried to do 120 kilometres a week of the the training that Becky was talking about doing about speed sessions and fast work, they would die. Yeah, and that's in just all it's really for is what was that beep? I don't know, something beeped, but it's probably fine.

SPEAKER_11 38:40

The camera's still recording, so I feel like I'm a little bit lazy here, but I'm comfy.

SPEAKER_05 38:46

So yeah, for the audio listeners, Becky's she started off sitting up and now she's kind of just lighting. Actually, asleep.

unknown 38:52

Yeah.

SPEAKER_11 38:54

I think I was like, oh, is this a little bit unprofessional? But then I thought, do you know what?

SPEAKER_05 38:57

On this podcast, you've got to go pretty far to this pattern everyone.

SPEAKER_11 39:01

People are listening, they're not watching. Exactly.

SPEAKER_05 39:03

Yeah, exactly.

SPEAKER_04 39:04

Just let us know you're alive every now and again. Yeah, little just.

SPEAKER_11 39:06

I'll just do a little mmm now and then by the end of the podcast.

SPEAKER_05 39:10

Becky's just you just hear mmm and then you'll know.

SPEAKER_11 39:15

I just enjoy listening.

SPEAKER_05 39:16

Yeah. Um, so yeah, what was I saying?

SPEAKER_11 39:20

Conkers in the oven.

SPEAKER_05 39:21

Yeah, conkers in the oven, exactly. When you've got athletes doing 120 kilometers a week, if they did all of that with really fast intervals and sprints and stuff, like it their bodies would fall apart. So it's super important.

SPEAKER_11 39:34

The majority of their miles will be easy.

SPEAKER_05 39:36

Yeah, and for a lot of them, around 80% of them, uh 80% of those miles are easy because that's how you can keep running and keep the mileage high without putting too much of a stress on your body and and risking injury. But for us normal people who let's say if if some of us run, some of us might might run 15 or 20 kilometers a week. If you run 15 kilometers a week and then someone says, right, you've got to do 80% of those easy, that's 12 of your kilometres. You've only got three left to get some fast quality mileage in. That's not enough. So if people, yeah, if if all this boils down to one thing is if your mileage is lower and god forbid you're not a professional athlete, you can do more. You can do more of the hard the faster, harder quality stuff without worrying about AT20.

SPEAKER_04 40:25

That's right. I think um joining a club is quite good because often clubs have two nights a week with different sessions. And so if you're going down and you're doing those two nights a week, you're even if you just did those two nights, that's your training, and then the rest of the time buff it out with some easy running, yeah, and then maybe do a faster park run, then that actually will work out really nicely. Yeah, and that's exactly what I'm doing. But instead of running easy because I'm being extra careful, I'm just going on the cross trainer, yeah, and using it in that way. Yeah, so yeah.

SPEAKER_05 40:57

So tell me about running easy for you. Like if someone says to you run easy, yeah. What in your head does that mean? Uh, I can make a video.

SPEAKER_04 41:07

Yeah? So if I can run, it's the perfect, it's the perfect thing. And so if I know I can chat and I'm not out of breath and having to pause it to be like, hang on a minute, I need to run for one sentence. So, heart rate, I do I do keep an eye on it, so everyone's heart rate is obviously different. So I go for roughly uh 70%, I think it is. So my threshold is one about 176, my max about 198. So anything around 140, so below 140 ideally, is what I'm looking for, like 135, 137, um, is fine. So and that and then pace wise, whatever that happens to be. And so I didn't look at my pace. I I have for a while I didn't even have kilometre splits on my watch, and I just ran and did that. But my chorus, this is an annoying thing. Okay, you can't have different activity modes for running on a chorus. So you know, like Garmin, you can have your park run, your trail, your on chorus. You can have a trail run, yeah, but the running one is just the running one. So if I wanna so on Sunday when I want to take off all those bits, I have to change it. I can't make like a blind running one. So you can't you can't make a separate one, but you can't make a separate.

SPEAKER_11 42:20

Oh, because with Do you mean like when you go, so you go options run?

SPEAKER_04 42:25

I just have run. Right, okay. And so I can there's a trail one, so I technically I have two and I can just put them in the middle of the page. Oh, so you did have track, treadmill. So it had it has like a track one and a treadmill one, but I used to on my Garmin, I had a I I'd have a RAS one, which was when I'm racing, which only had my pace on it. Okay. I had long run, I had intervals, I had I had like all different ones based on the run I was doing. So anyway, that's interesting. That's annoying because I'd I I want to do my easy runs not looking at those sorts of things. So Corus, if you're listening, yeah, just do an extra activity page. Where is Sam's RAS mode? I need Ras mode. Yeah, you can make individual modes, but it's like it comes up as like a random workout on strawberries, is annoying. I won't run it. First, Kipchogi leaves as an ambassador and now this. Exactly. And then you get a gold Ingabritsen version. Like that's not what the people need. They need Rasmode.

SPEAKER_05 43:18

Right, let's get into Coach's Corner proper this time. So Becky thought we'd covered all of the types of runs. Um we'd actually just covered what do you think an easy run is. Yes.

SPEAKER_04 43:27

Right, fine.

SPEAKER_05 43:28

And then talked about 8020.

SPEAKER_04 43:30

So what are your easy runs then? Because your when I see your because you don't have Strava, so it's very annoying to try and follow what you do. But when you post on Instagram like your Garmin pages, yeah. Your easy runs are faster than my easy runs.

SPEAKER_11 43:43

They're probably not as easy as what I don't know. For me, easy feels uh like a five thirty? Yeah, about five thirty I'd say. What about you?

SPEAKER_05 43:57

Well, aside from just pace, like how does it feel? When you're running. And how do you gauge in your head like what an easy run feels like?

SPEAKER_11 44:06

This is boring.

SPEAKER_09 44:11

That's what I think.

SPEAKER_00 44:12

I thought you were commenting on that topic.

SPEAKER_07 44:17

I thought you were talking about it just like, oh, what you're doing.

SPEAKER_08 44:21

I was like, okay. You just told me that you basically just got your podcasting shit.

SPEAKER_00 44:29

This is boring.

SPEAKER_08 44:31

This is boring. You delivered that.

SPEAKER_05 44:33

Like the most deadpan, like the eyes, and you said all of these eyes on the eye.

SPEAKER_11 44:40

I mean, whilst I'm running, I think this is boring.

SPEAKER_04 44:42

Do you not enjoy easy runs?

SPEAKER_11 44:44

No.

SPEAKER_04 44:44

Boring.

SPEAKER_11 44:45

It just takes so long to get everywhere.

SPEAKER_04 44:47

Yeah.

SPEAKER_11 44:48

I just want to get there faster. Do you listen to music and stuff when you I listen to a bit of bit drum and bass? I'm like, ugh, let's go. So yeah, something that feels slow, a bit boring, and my heart rate is around 140-ish. Nice.

SPEAKER_04 45:10

Do you ever do long runs that are easy purely, or do you always do long runs with some sort of session inside it to break it up?

SPEAKER_11 45:17

I think during the last marathon training, I was doing probably slightly above easy. Um, it was more like a steadier pace, and that was I would just do one flat pace and then try and get some negative splits in the end.

SPEAKER_05 45:32

It's a bit of a progression inside.

SPEAKER_11 45:34

Yeah.

SPEAKER_05 45:35

Your your easy they're usually how long can you hold on to an easy pace before you get bored and start speeding up?

SPEAKER_02 45:40

Yeah.

SPEAKER_05 45:40

Yeah. Fair enough. Okay, easy runs done. If I said to you a tempo run, what does that kind of instill in your brain?

SPEAKER_11 45:49

Threshold-ish? No, but for a longer period of time rather than intervals with a shorter valve.

SPEAKER_05 45:56

Just quicker marathon pace, tiny bit, but not half marathon pace. I think the thing the thing with this is like you guys are answering these as if I'm gonna say, tell you like incorrect. Yeah, like it's a quiz.

SPEAKER_11 46:07

Like it's Were you asking like it's a quiz?

SPEAKER_05 46:09

No, I'm that's what this is this is what I mean, is I'm asking you what you think of of these paces, but this is something that happens with a lot of runners that is so open to interpretation, yeah, that I think just calling something an easy run or a tempo run isn't actually that helpful. No, because one person's easy run is one person's tempo run. And depending on how good you are at regulating your pace and how you're feeling, like it's not enough to just say, Oh, you should just do tempo runs to someone.

SPEAKER_04 46:38

And that's why the method I use, the Norwegian Singles method, is so good for my type of personality and brain, because you tell me tempo run, and I will just go faster and faster and faster to prove that I'm a really good runner and tempo run for me is really fast. Whereas it is worked out, you give a race time, it works out your V dot, which is like the level of your fitness, and it gives you right, if you're doing a three-minute interval, you run between 4.25 and 4.35. If it's a five-minute interval, so it's so prescribed, and some people hate that. Whereas for me, I'm like, lovely, that is I stick at my watch and I know what I'm doing. I like the sound of that, then I finish, and the whole point of Norwegian singles is you finish and you're like, is that it? Because then that means you can do it the next day, well, not the next day, uh the day after that, and you just do it over and over, and it just compounds that fitness, and you look, you don't look at it in blocks, you look at it in years, and you just do the same thing over and over. And again, some people hate that for me.

SPEAKER_05 47:33

I'm like, sign me up, yeah, and that's the beauty of it, isn't it? Is it's structuring it in a way that means you can keep doing it and keep consistent with it, and then you're gonna see that progression, yeah, rather than forcing you into something specific.

SPEAKER_04 47:45

Doing 12 weeks, getting injured, having five weeks off, because that's literally what I spent all last year doing, and that's why when I saw this, and it's designed by a guy called James Copeland, and he was a cyclist, and it's exactly how I used to train because on a bike, that is how you train, you do a load of sweet spot work, which is just subthreshold, and you just build and build and build, and it's the most effective way, and so it sort of yeah, tapped into my brain very nicely.

SPEAKER_05 48:08

So there you go. And how how often do you redo your your V DOT? Like, how often are you updating your fitness estimate?

SPEAKER_04 48:16

I think just when when you do a a race or a 5k effort, and so on like the training block, you have like certain tune-up races that you can that you can do. So, yeah, it's just as as and when you feel fitter, you can just either just push it a bit more based on so like your heart rate. So if you know one week you're doing that, then five weeks later the same effort is 10 bpm easier. You're like, okay, well, maybe I need to go a bit quicker, so then you can that's a time to have a have another guy.

SPEAKER_05 48:44

You're using a a little bit of common sense in terms of understanding your own body with it.

SPEAKER_04 48:48

Yeah, and the idea is you're meant to do it seven days a week, like an hour running every single week. Yeah, where every single day, sorry. Whereas I'm taking two days off and cross-training those days instead, right? And instead of the easy runs, I'm just doing 60 minutes on the cross-trainer. About you can use those, you can go much harder because it's not having an impact on your bones and on your body, which is like with cycling training, you can do loads of intervals and loads of hard work because it's not hurting you in any way in that in that way, whereas running it does, yeah, yeah, exactly.

SPEAKER_05 49:18

So, yeah, I think if we if we're looking at the different types of runs, I think easy runs, Becky's right. This is boring. Thinking that it's boring. My my measure of an easy run is usually if you finish the run and feel like you're still ready to go for a run. Yeah, that that would be a good measure of an easy run.

SPEAKER_04 49:37

My major tip is trails. The best easy running is trails because you can walk up the hills, you can walk down the hills, you can take you can stop to take pictures of nice things.

SPEAKER_11 49:47

And you can't run fast, you can't run that fast.

SPEAKER_04 49:50

It's really good for your ankles because of all it's good for soft, you know, running as well. Like, so if you've got trails near you, an easy run on the trails is so much better than through an industrial stage. Yeah, so if you struggle doing easy runs, get yourself off-road. Totally. And if your heart rate goes up a little bit because you're running up a hill, like we said last week, it doesn't matter. That's your point, Dan, was so good of like your body is looking at the overall thing of what's going on, yeah. Not for one minute, your heart rate went up a bit because you were running up a hill. Nice, exactly. Don't sweat it.

SPEAKER_05 50:18

Yeah, so easy run, this is boring. Tempo run, comfortably uncomfortable. Like not quite comfortable, but you feel like you could keep going. I can hold it if I have to. Yeah, yeah. And then intervals, you'll know if you're doing a fast interval.

SPEAKER_02 50:32

Yeah.

SPEAKER_05 50:32

Preferably if you get to the end of your workout and your last rep is giving you that little slightly sick feeling in the back of your throat, you've probably got an interval about right.

SPEAKER_02 50:40

Yeah.

SPEAKER_04 50:40

Where do we stand on making the last interval the fastest? Yeah. Yeah. Love it.

SPEAKER_11 50:45

Yeah.

SPEAKER_04 50:45

I I think the second to last interval should be the fastest.

SPEAKER_11 50:48

Do you? Why? Why is that?

SPEAKER_04 50:50

Because then that last interval is a real challenge. Oh, so you're training to failure. Yeah.

SPEAKER_11 50:56

So you're in a sadistic.

SPEAKER_04 50:58

Because you've always got more left, no matter what you think. So it's like, you know, if you were to do a park grind and someone would say, actually, you've got to run one more K, suddenly your body would probably go, Okay, I've got a, you know, I'll give you a million pounds if you run a sub four. Yeah. You probably would be able to suddenly do it, even though at that time you're like, we can't do this anymore.

SPEAKER_02 51:14

Yeah.

SPEAKER_04 51:14

There's an amazing book called How Bad You Want It. I don't know. Oh my god. You've got to read it. It's so good. It's this sports psychologist, and it's just loads of examples of where people have gone beyond like their physical limitations because of their brain. So the whole point about the four-minute mile, for example, it was unbroken phrases, then it got broken, and suddenly everyone broke it. Yeah. But no, suddenly they didn't all become fitter. Yeah. It's just that psychological thing of oh, this is doable now. And the 20-minute 5k is exactly that. The second you run it, I know it's literally just a number, but it is such a weird barrier mentally, and once you go through it, it then becomes not a thing anymore. Yeah, yeah.

SPEAKER_11 51:53

And that's the same as like the guys that did the sub two marathon because they saw Kip Trage. They saw Kip Trage do it. Yeah, I know, I know, but it's amazing. Our brain limits us. Totally physically, we are physically way more capable than what we actually think we are, like our brains are what holds us back.

SPEAKER_04 52:11

It's still in its primitive state of we're not going to die. And it thinks that if you run a park ground slightly too fast, you might die. Yeah. No matter how much you tell it otherwise, it is still the lizard brain.

SPEAKER_05 52:21

Yeah. And it's why so many people get PBs by accident. They're just going and then they stop looking at their watch and they just focus into the run that they're in. And then they look at their watch afterwards and they go, Oh, wasn't expecting that. Yeah. So maybe your cure is just to run without a watch for a while.

SPEAKER_11 52:37

Yeah. But I'll tell you what does if which I'm not making this up. My ankles already always hurt after a fast run.

SPEAKER_05 52:45

Skipping.

SPEAKER_11 52:46

Skipping. Skipping. Speed alpha flight. I think I definitely, definitely on my left, my left side is just completely. Where about it on the top? But no, it's like on the inside of my ankle. It's sort of like after a fast effort.

unknown 53:00

That's okay.

SPEAKER_11 53:01

After a fast effort, it's always sore. The last time we did that park run together, um, the hove one where we went really fast, we got 20 minutes 50 seconds. I couldn't run for a week after because it was so like inflamed.

SPEAKER_05 53:14

Do you think that's because the shoes, or regardless of the shoes?

SPEAKER_11 53:17

Maybe a bit of both.

SPEAKER_05 53:18

Definitely a little bit because of those shoes.

SPEAKER_11 53:20

Yeah. That was the soccer twos.

SPEAKER_05 53:23

We'll call them out by now.

SPEAKER_11 53:24

But then we did we when we did the cricket pitch uh intervals two weeks ago, nearly two weeks ago, I wore the Adidas SLs and it wasn't quite as bad, but I had it actually.

SPEAKER_04 53:37

So does your form are you a midfoot hill hill striker four foot?

SPEAKER_11 53:40

I don't know what I am. What am I?

SPEAKER_04 53:42

Oh, you're a bit of a midfoot striker, but you wonder when you go faster, you then suddenly do that different style.

SPEAKER_11 53:48

Yeah, so whenever I go fast, it's like it feels it feels like an impact thing. I always get sore ankle after. So I don't know what I need to be doing to help with that.

SPEAKER_04 54:00

It's only when you're a strength coach, though, because yeah, yeah, exactly.

SPEAKER_10 54:05

Well, we will like I'm pretty strong. I'll chat to you too, don't worry.

SPEAKER_05 54:08

Yeah, we'll we'll dig into that on our whole. I'll tell you what, we'll go and do some research on it and bring it back as a whole separate episode. How about that?

SPEAKER_11 54:15

Yeah, but anyway, that's why I get a bit nervous of fast runs as well.

SPEAKER_05 54:18

And then one final note from me, and this is just on RPE. So, RPE rate of perceived exertion. A lot of people or questions I get from a lot of people is like they don't know what the numbers out of 10 I actually translate to in terms of effort. So to try and keep it as easy as possible, if you've raced before any of the race distances, yeah, I would say start there and use that as to anchor how hard the effort actually is. So your 5k, like a hard 5k effort, yeah, should be a 9 out of 10. Yeah, 10k, 8 out of 10. Half marathon, 7 out of 10, marathon, 6 out of 10. Anything below that should be an easy run, preferably 4 and below should be an easy run. Five, like steady pace, then you get into the races, and 10 is your sprints. Yeah. So it goes up to an easy, steady pace, up to five out of ten, and then you go by each of the race distances, and then sprinting is ten.

SPEAKER_11 55:10

So if you don't know what Do you mean just on pace? Because obviously when you get to the end of a marathon, you're at like a ten.

SPEAKER_05 55:17

Oh yeah, yeah. I'm not talking about the technicality.

SPEAKER_11 55:19

Yeah, do you mean like a pace?

SPEAKER_05 55:20

When you're starting out, average, average pace, yeah. So, but this is more for just people. If someone says to you, Oh, I want you to run an RPE of seven out of ten, and you're looking going, What the hell is that? Start somewhere around your half marathon pace or what you think your half marathon pace is.

SPEAKER_11 55:36

Yeah, some people might not even have any sort of idea what that is, especially for new runners, they've like they might not have a scale.

SPEAKER_05 55:43

No, but then at that point you just you you just gotta guess your RPE for a bit. Yeah, but uh that's just a way that if you don't know your RPE to try and anchor it a little bit, start with a race distance that you have run and then just work your way back from there. Um, but yeah, that was it. I've got a quick game for you. Yeah, little game of overrated or underrated. Okay, because last week worked so well with us torpedoing our any opportunities we have at brand deals.

SPEAKER_04 56:10

I thought I've had quite a few people chat to me about uh thank you for talking about electrolytes the way we did. Oh, really? Okay, people have appreciated the honesty there. Good.

SPEAKER_05 56:19

Yeah, this is just our luck, but there's gonna be an advert on the podcast at some point, it's gonna be an electrolytes one.

SPEAKER_04 56:25

I would love that. It'll be an inside joke. It shows they don't haven't listened to the pod. Yeah.

SPEAKER_05 56:32

If we get an electrolyte sponsor, we'll say yes and sponsor this episode in particular. Yes. Uh right. Okay. Overrated or underrated. Now, these these aren't actually brands, these are more like running trends.

SPEAKER_11 56:43

Okay, we're just doing one answers and we're not explaining our reasons. Why are we gonna go into opinions?

SPEAKER_05 56:47

Depends how controversial it is, I guess.

SPEAKER_11 56:49

Okay, fine.

SPEAKER_05 56:50

Um overrated or underrated, running streaks. What I mean by is these people on social media who commit to running every single day. I know some people that do this overrated.

unknown 57:03

Yeah, overrated.

SPEAKER_04 57:04

Uh, do you want to uh expound on that by any chance? No, I think fair enough if you want to do it, but I don't think it should be a thing that is. You get you get stuck into a thing, you shouldn't let it like again, moderation is everything, like having a day, like it's like the Strava streaks, like you probably don't know this, but it's like when you do exercise, it tells you you've done 61 weeks, and it's like people then get getting into and they're like, I have to do something, they're like going, yeah, they call it like a streak saver, and it's like, well, it's not a proper run, then is it? Your streak saver.

SPEAKER_05 57:38

Oh, I power walks around the block, so my streaks are alive. Yeah, I think at that point, yeah, they're they're they're fine for like a little bit of motivation or something, but if you find yourself actually like changing your running to just try and like make sure that the streak stays alive.

SPEAKER_11 57:53

It's just like my zone points, yeah. Those the heart rate monitors you get points, you get more points for the higher your heart rate is. So and then cocaine each um each month that you accrue. I think you have to get a certain amount of points per month to maintain like your myzone status. And then if you've been exercising, you get X amount of points for a month, you get bronze, and then three months it's silver, six months it's something else.

SPEAKER_03 58:23

But like vitality points, yeah, yeah.

SPEAKER_11 58:25

And then you get like diamond for a year, and then you get something.

SPEAKER_04 58:28

You had a heart rate of 180 for three months.

SPEAKER_11 58:31

It kind of prizes you for having a higher heart rate, and used to be able to see the screen in the gym with people's heart, they'd be wearing it, and obviously, if you're in a session, especially if you're coaching a session, you can see what people's heart rates are doing, which is useful. From uh, can I push this person more? Or are they actually dying?

SPEAKER_05 58:50

Yeah, but everyone would strive to be in the red, and it's like, yeah, you shouldn't be in the red all that for this, or they'd be like, uh, so the gym Becky used to coach at, which said had all of these things, and you would have like a ranking of who had the most points that month. And people would get really obsessive over it, and some people would be like wearing it around the house all day. I'll tell you my least favourite people who wore it playing fucking golf, yeah, they'd wear it for that. I'd put it on a dog, yeah, and then they'd be walking around a golf course for like eight hours and get a thousand points. And you're just like, that doesn't mean that you've worked hard. If you're heart rated 170 on a golf course, you are golfing incorrectly.

SPEAKER_11 59:28

Oh, you're very unfair, or very competitive, yeah. Uh okay, right. Next question.

SPEAKER_05 59:34

Um, next one is faster running in the morning.

SPEAKER_11 59:38

Umrated.

SPEAKER_04 59:40

I mean, I I do it every single time I run.

SPEAKER_11 59:43

You you f you don't eat before you run. No. Really? Yeah.

SPEAKER_04 59:48

Not on purpose. It's not like a training choice. Because it's first thing in the morning and you can't eat.

SPEAKER_11 59:54

Yeah, you don't even have like lick some like a Lucasaid sport or anything.

SPEAKER_04 59:59

But that but even I'm terrible with breakfast. But I've I've been better and I've I've got an update for that with my nutrition. I've been very good boy, made some changes, but even in like races, I'll bang a gel down. That's my breakfast.

SPEAKER_11 1:00:11

Yeah, fine. I think it depends what kind of run it is as well.

SPEAKER_05 1:00:14

Yeah, no, that's fair. Um, and then I've got one last one for you, and this isn't necessarily running specific, but sleep tracking on wearables. Oh, I take it with a pinch of salt.

SPEAKER_11 1:00:27

Overrated.

SPEAKER_04 1:00:27

Overrated salt. Not even a pinch of salt. I but I take it with a pinch of electrolyte.

SPEAKER_11 1:00:32

If I get a hundred if I get a hundred, I'm like, yay, but if it's anything that I disagree with, I don't believe it.

SPEAKER_05 1:00:38

Do you ever do you ever feel better if you see you've woken up over like a 95 sleep score? No. No, okay.

SPEAKER_11 1:00:45

No, no, no. But if I I think I got a my sleep scores are always really high, but I got like 83 last week, and I was like, oh, I feel so hungry. I wasn't, I don't drink, but I was like, oh my god, I feel like I'm hungover.

SPEAKER_04 1:00:57

So you felt that before you saw the score?

SPEAKER_11 1:00:59

Yes, but then I saw my score was 83, which is very low for me. And I was like, oh, even my Garmin nose, I'm feeling like shit.

SPEAKER_04 1:01:07

I'm gonna need to have an extra long morning scroll to make up for this. Yeah, I'm gonna have to do my early morning run at 11 today. What's your opinion on Whoop?

SPEAKER_05 1:01:19

Do you want to do all my honest thoughts? You had a Whoop band for a month. I got rid of it. I think they should rebrand to Whoops. Why is that? Well, I mean, considering that the only video I've ever made about I put online was Woop have just scammed their audience. I think you can tell my opinion. Um how do I say this in a nice way? I think it's overpriced. I don't think it offers anything in addition to what most other wearables and trackers are offering it to you.

SPEAKER_06 1:01:50

Yeah.

SPEAKER_05 1:01:51

And I think there some people in their team are very scummy for going after competing brands who are making other apps. Like if you want to know more about it, just Google Whoop versus Bevel lawsuit.

SPEAKER_09 1:02:04

Oh yeah.

SPEAKER_05 1:02:06

And you can see exactly how super because one of the things that really made me laugh was part of their lawsuit was um stating all the difference uh the similarities between the app and how they could be confused. And one of them that Woop put forward was well, they also use a crescent moon to denote sleep. Because you know, Woop have got the patent on using the moon for sleep stats, yeah. Night time, sleep time. So yeah, so Woop, if you want to sponsor this podcast. No Woop Electrolyte, Whoop Electrolyte.

SPEAKER_09 1:02:35

We're just tanking, aren't we?

SPEAKER_05 1:02:37

What about um so no, but I don't like I don't I don't like Whoop.

SPEAKER_04 1:02:41

Okay, what about the new Fitbit Google Google's attempt just to collect everyone's data?

SPEAKER_05 1:02:46

Yeah, basically what they're doing. But but it's also if Google's attempt to collect your data by selling Fitbit air for $99, which does the same thing as Woop, which isn't gonna lock you into a stupid long subscription. So if you're happy to give them some of your data for a massive discount, they can see my heart rate. Yeah, exactly.

SPEAKER_04 1:03:04

But I can't I was looking at it and I was like, like you say, what what would be the difference to wearing my watch? It's I don't really know what the So a Fitbit.

SPEAKER_11 1:03:14

Yeah, this this new Fitbit, which is like the whoop like basically Does it it doesn't have uh like GPS tracking for runs and stuff, does it? What no the Fitbit?

SPEAKER_05 1:03:22

No, no, no, it doesn't even have a screen. Uh-uh. So it's literally just it's designed almost to be worn more as a bracelet, so you can wear it like in addition to a proper watch, for example, um, and then it'll just collect those stats and put them through to your phone. But to be honest, as with all of these wearables, like they're all kind of converging on roughly the same level of accuracy anyway. So it's finding the system that works for you and go to bed and sleep. I ultimately drink water, go go and get plenty of steps in, drink plenty of water, try and sleep seven or eight hours a night, and you'll probably be fine. That doesn't sell things now.

SPEAKER_04 1:03:57

No, exactly. We we're in a capitalism state right now.

SPEAKER_05 1:04:02

So is that like when did that become the unpopular opinion that if you just do the basics, if you just eat a colourful diet, move a lot and sleep well, that you'll probably live longer.

SPEAKER_11 1:04:12

Yeah, yeah, you yeah, you wouldn't see the sardinians uh in the blue zone, the sanitarians wearing a garmin or a whoop, would you? No, do you know about this?

SPEAKER_02 1:04:22

No.

SPEAKER_11 1:04:22

Oh, the blue zone thing, so there's like different they're called blue zones. There's about six or seven in the world. It's where they've got the highest concentrated rate of sanitarians, so people living over a hundred, and a guy went uh and visited each one to find out why these people were living so long, and um, yeah, one of them was in Sardinia. I think a lot of it was constantly walking up hills.

SPEAKER_05 1:04:49

Um yeah, it's really interesting.

SPEAKER_11 1:04:52

A lot of it is diet, community, culture.

SPEAKER_05 1:04:55

Yeah, what was the Japan one? So I presume it's still on Netflix, it's called Sec Secrets of the Blue Zone. So it's really good. The first episode they covered. Did it make you really panic that you're not doing what they're doing? Yeah, basically, basically. So yeah, Okinawa was the first one, and that was really interesting. So I mean, we need some of those purple sweet potatoes that they that they live off of.

SPEAKER_11 1:05:16

But they um would sit down on the floor to eat, so you've got like a hundred-year-olds getting up and down from the floor, but because they do it every single day for multiple meals. Yeah, yeah, yeah. I think that's really interesting.

SPEAKER_05 1:05:27

I think they said that just the fact that they sit so low to the ground essentially means that all of these um these people in the in their 90s and even hundreds um are doing effectively about 70 squats a day.

SPEAKER_04 1:05:38

Yeah, because they're sitting down and getting up so and again, that cumulative effect over 60 years is quite a lot of squats. Yes. Compared to people that probably haven't done one ever.

SPEAKER_05 1:05:49

Use it or lose it. As long as you're actually doing these movements and working your body and your muscles, like even a tiny amount over a long period of time is going to make a massive, massive difference.

SPEAKER_11 1:05:59

So these blues. Areas like obviously a lot of them are just like one with nature, and it's just very simple, very simple, very simple.

SPEAKER_04 1:06:06

They're not downing electrolytes and tracking their sleep. Exactly.

SPEAKER_05 1:06:11

But that doesn't sell products. No, it doesn't. Put it this way in 50 years' time, when they do Secrets of the Blue Zones season two, they're not going to be turning around and saying, and this one, oh now we're going to go to London because they drink all of their electrolytes every single day, and they use their nasal strips. Like that's just not gonna happen. So I feel like we're I feel like we're repeating what we said last week, but stop letting people sell you bullshit. So we were playing overrated or underrated.

SPEAKER_11 1:06:43

Any more questions?

SPEAKER_05 1:06:44

No, I I had my three. So that's nice. I like that. That was that was my little game for today.

SPEAKER_04 1:06:50

So I got sent some questions.

SPEAKER_10 1:06:51

Oh yeah, should we go through those quickly?

SPEAKER_05 1:06:53

I mean, shout out to Seven Ben, my friends, for sending me other questions. I thought you I thought you had a secret friend with a code name who was called Seven Ben. Seven Ben. I was like, shout out to Seven Ben.

SPEAKER_04 1:07:04

Seven Ben are brothers, and uh yeah, sent me some interesting ones. Right. Um okay, this is from This Guy Runs. If you could only race one distance for the rest of your life, what distance are you picking?

SPEAKER_10 1:07:16

Half.

SPEAKER_04 1:07:17

So you can't do London, can't do Boston? Half then.

SPEAKER_02 1:07:23

Yeah, half.

SPEAKER_05 1:07:24

Half, because then I'll have to do my super halves. Yeah, that's the only thing he's got now.

SPEAKER_04 1:07:29

That's all I've got.

SPEAKER_11 1:07:30

What about you?

SPEAKER_04 1:07:30

Yeah, I do love a half marathon because it's no 30k is what I'm saying. I'm gonna start today. It begins. The 30k race distance is gonna become an official thing.

SPEAKER_11 1:07:43

Okay.

SPEAKER_04 1:07:44

Because it's not quite a marathon, it's a bit more than a half. I think that's a real challenge.

SPEAKER_05 1:07:48

Do you know what is massively underrated is unconventional race distances, yes? 10 mile a metric marathon 26k.

SPEAKER_04 1:07:57

Like the local club cross country 3.8 mile.

SPEAKER_05 1:08:00

Yeah, yeah, all of that. If we could just put them all into a bucket and just say, instead of choosing one of the official race distances, if I could just never run one of them again, but I can do all of the other ones. Yeah, all the prime number races.

SPEAKER_04 1:08:15

Yeah, yeah. I just want all factorial races, please. I'll do that. What we should do this summer, we should do a team relay. Yes, go find a local team relay thing and do it. Because it's often in threes.

SPEAKER_05 1:08:27

Is it or we do big half and we get a relay together for that?

SPEAKER_10 1:08:30

Oh yeah, the big half in September.

SPEAKER_04 1:08:31

A relay for big half. Yeah, you do five K each. Do 5k each over five. Half marathon. Yeah. Yeah. 5k times three. No, four. Oh, four people need to be a few. We need to find a friend. Someone from the electronic company. Yeah. That'll send them in spine. Mr. Whip, I think.

SPEAKER_11 1:08:46

Yeah, because we've seen Personify a lot do it, don't we? Yeah, we've seen we've seen that. Oh, that's cool. You do just like over 5k. That's fine.

SPEAKER_04 1:08:53

Do you like hand over a whoop band or something?

SPEAKER_11 1:08:55

I think you band a button.

SPEAKER_04 1:08:57

Awesome. Okay, I think we should do that. Alright, next question. Uh let me just go through the rude ones. Uh hydration tips for warmer weather races. Hydrate more.

SPEAKER_11 1:09:07

Um make sure every every if you don't want to bring a bottle or like a flask with you or something on you, make sure before the race you check where each water point is. And obviously, when you're coming up to that said water point during the race, make sure you take water every at everyone.

SPEAKER_05 1:09:26

Plan ahead is a is a very good tip.

SPEAKER_02 1:09:28

Yes.

SPEAKER_05 1:09:28

Um I like to just to remind me, usually, let's say half marathon, where they're handing them out every 5k or so, I like to grab a bottle and try and make it last until the next water station. Oh, okay. So don't drop it, so don't break your angle on it behind you. Exactly, yeah. So don't do that. But I try I try to go, right, I'm gonna try and sip this bottle until and so that I'm basically finishing it as I get to the next one. And then if I see a water station coming up in the distance, then I know I can just sort of finish whatever's left in the current one. Because that's just a way to help me kind of stay consistent with how much for marathons is that or is that for half marathons as well? Half sand full marathons, half marathon. Again, this all depends on how frequent the water stations are, like Becky said. But uh yeah, I think having an idea of where your next water station is going to be and then planning accordingly is the biggest tip you can have.

SPEAKER_04 1:10:22

And electrolytes rub them into your skin. Yeah. That was from Lee Barnes, by the way. Cheers, Lee. Thank you so much. Seba sent me 900 rude ones.

SPEAKER_11 1:10:31

We're not answering any.

SPEAKER_04 1:10:32

Uh right, Jackie. What's the furthest distance you've ever run and your favourite after run snack?

SPEAKER_11 1:10:39

Oh.

SPEAKER_05 1:10:42

Snack, does that count like meal or just snack?

SPEAKER_11 1:10:46

I think post-race meal food or something.

SPEAKER_05 1:10:49

Oh, because if we're going snack, I'm gonna go with um the Otopia flapjacks.

SPEAKER_11 1:10:53

Yeah, they go.

SPEAKER_05 1:10:54

Because we had one of those in a post-race bag once, and it was one of the best things I've ever put in my life.

SPEAKER_11 1:10:59

What's the furthest you've run? Marathon.

SPEAKER_05 1:11:01

Marathon.

SPEAKER_11 1:11:01

Yeah.

SPEAKER_05 1:11:02

Technically like 42 and a half K.

SPEAKER_11 1:11:04

I was gonna say, yeah, one of my marathons, I'm pretty sure it is like 42.9, it came up as. I think that was London 2024.

SPEAKER_05 1:11:12

So if we're counting taking like wider corners, then yeah. Yeah.

SPEAKER_11 1:11:16

But yeah, marathon. Um go-to food after pizza, real pizza coach.

SPEAKER_04 1:11:22

You get hungry, like you finish, you're like, I'm gonna eat. Because I literally the last thing I want to do is eat after I run.

SPEAKER_11 1:11:28

Dan tried to shove like carrot cake in my face after I did London for the first time. I was like, get that away from me. He's like, I thought you need to eat. I was like, so, but if I do when your appetite starts to come back, I normally crave like salty pretzels or something. Yeah, something not sweet.

SPEAKER_04 1:11:44

Margaret and pizza for me.

SPEAKER_11 1:11:46

Yeah, when we get back, we have have you ever had real pizza cow around the corner?

SPEAKER_04 1:11:49

Yes.

SPEAKER_11 1:11:50

Oh, the cheesy doughs with the garlic and oh and they do cinnamon dough.

SPEAKER_04 1:11:56

Jackie lives around the corner, so she would have had real pizza cow.

SPEAKER_11 1:12:00

That's our post-race tradition after every race.

SPEAKER_05 1:12:06

Oh, my mouth is it a chain?

SPEAKER_11 1:12:09

It is, it's like a franchise, a local franchise, because there's one in Worthing, I think there's one in East Quinstead, but it is still in the Sussex area.

SPEAKER_04 1:12:16

What's your go-to drink of choice?

SPEAKER_11 1:12:19

Pepsi Max.

SPEAKER_04 1:12:20

Pepsi Max, yeah. Do you run thinking about it at the end? No, I run the last two to three kilometres just thinking about Fanta. Your Fanta, your orange Fanta. An orange. I did a hot run the other day, and then I ran straight into the ice bath, and Emma handed me a Fanta, and it was probably one of the best moments of my life. Yeah, something ice cold. Away from childbirth and marriage and things like that. Yeah. It was up there.

SPEAKER_11 1:12:43

Ice cold fizzy, yeah.

SPEAKER_04 1:12:45

Yeah, definitely. Yeah. I downed a whole bottle of Fanta on Saturday. A whole bottle. Yeah, I just like banged it down.

SPEAKER_11 1:12:52

Do you go dye it or do you get the full fat?

SPEAKER_04 1:12:54

Oh, just whatever.

SPEAKER_11 1:12:55

Whatever's there.

SPEAKER_04 1:12:56

I do, I don't even look at the thing, I just see the orange, and I'm like, yep, that'll do me. I just grab an orange can, orange can.

SPEAKER_05 1:13:02

It doesn't matter what it is.

SPEAKER_04 1:13:03

Yeah.

SPEAKER_05 1:13:04

Um, I think any other questions, or are they all too rude for us to answer?

SPEAKER_10 1:13:08

Too rude.

SPEAKER_05 1:13:09

Uh oh.

SPEAKER_04 1:13:12

I'll read what it says. Does body glide work everywhere on the body? And I mean everywhere. And he says, rumour has it, KY. I tried to launch a sustainable product and jump on the running eye. And he put KY Glide. And we've got one more. Oh, this is this is a good one, actually. This follows on from last week. Taking beat it, beats shots, yeah, and Nomeo pre-race. Guaranteed GI distress, or do we impress? That's from Green 043, it's from Tom Green.

SPEAKER_11 1:13:42

I don't know what's that?

SPEAKER_04 1:13:43

So Nomeo is like a bit of broccoli, like some the end of the broccoli or the something in that. Basically, you know that a lactate buffer.

SPEAKER_05 1:13:52

You know that whole rant that I went on about bullshit products.

SPEAKER_11 1:13:54

It's that one.

SPEAKER_05 1:13:57

So, okay, so there's an argument for the like B-trick shots have basically got a little bit of a following now. Um because they essentially mean you can carry around more oxygen in your blood. That's really all it boils down to. Yeah. And so that's now been packaged into a supplement to make you run faster. Does it actually, or is it a placebo? Who could say?

SPEAKER_04 1:14:24

I'm skeptical. And the Nomeo looks like it's £20 for four, and they're tiny little shots. So again, I think if you are running £150k a week, you are coached to the to the eyeball, should we want marginal gains and you're looking for that extra few seconds to run a 26-minute 10k or whatever it is. But then also, if you want to spend the money and take Nomio and it helps you to run a slower time than 26 minutes, then I'm I'm all for it.

SPEAKER_05 1:14:55

If you do it, you do it. If you've got the money to spend on it and you find that you think it helps you, whether it makes you just feel better or actually gives you a measurable improvement, go for it.

SPEAKER_04 1:15:09

Yes.

SPEAKER_05 1:15:09

Yeah, we're f we're filming this sat in front of far too many pairs of shoes that have all promised to make us faster. We listen, we do not do make us faster. Exactly. I can't I can't spend that much money on Nomeo because I've spent too much money on shoes.

SPEAKER_04 1:15:24

Yeah. So but uh but because there's been a lot of studies um Nomeo have done on really ones they've done anyway. Yeah, exactly.

SPEAKER_05 1:15:35

Oh right, okay, cool. Well, they've done the studies, so it's true. Yeah, well, I've done lots of studies that say Dan is very smart, so they're all backed by Dan. So there we go, we've all got the same amount of evidence. This podcast is devolving into just me, old man yells at cloud. Dad's picked a fight with someone who doesn't know he exists again. No, none of you have been really upset about those comments.

SPEAKER_06 1:16:08

On that note, on that bombshell. On that bombshell, who can we get sponsored for? I just I need a list of people that we haven't been mean about.

SPEAKER_04 1:16:16

Um leaning. I love my leaning shoes. Oh my days, they are so good.

SPEAKER_11 1:16:21

And we've really rated Adidas.

SPEAKER_04 1:16:25

Yeah, Adidas.

SPEAKER_05 1:16:26

Yep. Well, there's there's your there's your trivia question. Where does the name Adidas come from? Adidasla. Damn.

SPEAKER_11 1:16:31

Cheers. Did you watch the documentary? The Puma versus Oh, it's good.

SPEAKER_05 1:16:38

And um he's he had a brother, Rudy, Rudy Dasler, who was the founder of Puma.

SPEAKER_04 1:16:44

I knew that.

SPEAKER_05 1:16:44

Yeah, yeah.

SPEAKER_11 1:16:45

Good documentary, right?

SPEAKER_04 1:16:48

No. With Mark Wahlberg in it. Really good film, highly recommended.

SPEAKER_05 1:16:52

No. Um, cool. Well, I think that is everything for this week. So, Sam, if you can take us out unless you found any more questions.

SPEAKER_11 1:16:59

Get any questions in?

SPEAKER_05 1:17:00

Thank you, everyone that's listening to us regularly downloading this podcast.

SPEAKER_11 1:17:06

We appreciate it.

SPEAKER_05 1:17:07

Yeah, we appreciate it. It's still causes my mind.

SPEAKER_04 1:17:08

And we've hit him with another banger, guys.

SPEAKER_11 1:17:10

Yes.

SPEAKER_04 1:17:11

Uh so that if this is what they want, then we are giving it bangers.

SPEAKER_11 1:17:17

Just giving the people what they want. Thank you coming.

SPEAKER_06 1:17:20

Everyone else is like, I've got to be brand safe, can't you want to have a USP and our USP is piss off. Our USP is fuck everyone.

SPEAKER_11 1:17:27

What does USP mean?

SPEAKER_05 1:17:28

You need selling point.

SPEAKER_11 1:17:29

Oh, that's our USP, yeah.

SPEAKER_05 1:17:32

That's what makes us different. Yes. But um, but nope. So, where can people find you when they're not listening to you swear at things on the podcast?

unknown 1:17:40

Sam.

SPEAKER_04 1:17:40

Oh, uh, I am at Light It Up Yeah on the YouTubes and the Instagrams and Strava. I want to get to a thousand followers on Strava. That is the true metric of a successful of a successful runner. That's how you know you are.

SPEAKER_11 1:17:53

And I don't have uh Strava at all. Uh, but Instagram, Becky B coach, and I don't have YouTube.

SPEAKER_05 1:18:00

No, just Instagram. Just LinkedIn? You got a LinkedIn? Bebo, MySpace?

SPEAKER_11 1:18:05

Bebo, oh, you used to have a Bebo, used to have a MySpace, used to have a LinkedIn, but I didn't think it was really because I'll get older than you guys, and you having MySpace brings me back into your echelon.

SPEAKER_05 1:18:15

Yeah, I'm too just dragging you back into MySpace was just sinking into like um irrelevancy, I think. Yeah, we started. And I remember uh I think it was Bebo before that, and I remember people starting to download Facebook, and I genuinely thought it this was what 2007 or so. Genuinely remember looking looking at it and going, that's not gonna be a thing.

SPEAKER_11 1:18:34

Yeah, yeah, but Facebook isn't a thing or again.

SPEAKER_05 1:18:37

Did you have an MSN Messenger?

SPEAKER_11 1:18:38

Oh yeah, just get home from school straight on MSN.

SPEAKER_04 1:18:41

Yeah, and so somebody liked you change it to a different colour for their chat window. Always have two lyrics as my name.

SPEAKER_11 1:18:47

Oh yeah, and your your girlfriend slash boyfriend at the time in your name.

SPEAKER_04 1:18:51

Oh yeah, the little hops.

SPEAKER_11 1:18:52

Yeah, uh, and where can they find you, Dan?

SPEAKER_06 1:18:54

Um at DJC. Inside the whoop records with a plaque art. Just walking around with picket signs going on.

SPEAKER_05 1:19:01

Do not butt whoop and beat shots. That's just that's me, that's why you'll find me. Being detained by the police under a cloud shampoo. Yeah. Um no, you can find me at DJC Fitness on Instagram and Dan Coaches Running on YouTube, um, and probably some other places, but I don't really look on them very much.

SPEAKER_04 1:19:23

Um, final thing, I've started a positive split playlist on Spotify. Oh so I I love my music very much. That was my whole life before I became a teacher and running and stuff. I will say you haven't consulted us for our fine music taste.

SPEAKER_11 1:19:38

Well, I think that's a tame and parla on there.

SPEAKER_04 1:19:40

Yeah, so I've got Happy Landing, Somber, Wet Leg, Tame and Parla, Funeral for a Friend, Lincoln Park.

SPEAKER_11 1:19:45

We've got very similar music interests.

SPEAKER_04 1:19:47

Lex on Fire, uh, My Chemical Romance they used, The Fall of Troy.

SPEAKER_11 1:19:51

Can you make this? Can we add to this?

SPEAKER_04 1:19:53

Yeah, yeah, I'll add it in, and then people can send suggestions of music they enjoy to run to. Send us playlists, and then it can be uh it can be an ongoing shared playlist ongoing thing.

SPEAKER_11 1:20:02

Let's do it.

SPEAKER_04 1:20:03

Because that's where my name lighter up came from. It was originally the name of my running playlist. And then I was like, oh, I'll use that for my YouTube.

SPEAKER_05 1:20:09

Cool. So if you have any playlist suggestions, you can click the send fan mail link in the description in the show notes. Um, and also if you have any questions, you can send us a text or a voice note.

SPEAKER_04 1:20:20

Yeah, and the Instagram on the week on the few days before we do the pod, we'll do Instagram stories with questions, and that's a really easy way to collect those. Seven Ben, if you could. Oh no, just whatever. Just keep keep sending those, that's great. I appreciate it.

SPEAKER_05 1:20:33

So, yeah, send us questions through Instagram or YouTube comments or thumbnail. We read all of them and we will include them on the podcast, provided they're not too explicit.

SPEAKER_11 1:20:44

Yeah, we can't be saying, can we? Right, on that note.

SPEAKER_05 1:20:49

Right, we're gonna close it out there.

SPEAKER_03 1:20:51

See you later, have a good day.

SPEAKER_08 1:20:53

Bye.