How long does it take from having a drink to having a wee? I have no. Because anyway, I think it's one of those things where I think I'll have a drink and then I'll need to wee that out during the run. But I better not do it now because I don't want to weed. Hello everyone. Welcome to episode six. Because I refused to count the first episode that was so terrible because my mic wasn't turned on. I truly blame Dan. Welcome Dan. Welcome Becky. Welcome myself. For uh I've just shuffled out the frame. Hang on.

SPEAKER_03 0:36

Yeah, you're not in the frame. Dan's trying to work.

SPEAKER_00 0:38

Hang on, hang on. Guys, it's 3,000 degrees. In case anyone in England wasn't aware, it's been quite warm this week. Uh maybe we'll have a little counter of how many times we mention the heat today. Because I don't think we talk about the heat that much. British people don't ever talk about the heat.

SPEAKER_01 0:54

Yeah. It's totally fine.

SPEAKER_03 0:55

Is that sarcasm?

SPEAKER_00 0:57

Yes. We're off to a flyer, lads and ladies. Um, how are we both? On the edge? It's hot. It might be too hot.

SPEAKER_03 1:07

I just think that in between is, you know, and they come that step out of the airport.

SPEAKER_04 1:11

So it might be too hot. Might be too hot.

SPEAKER_03 1:13

Yeah, just a little bit sleep deprived, a bit warm. But other than that, we're good.

SPEAKER_00 1:18

Because you this is a new build house, and I also live in a new build house, and they are pretty warm. We're not really near the coast. No. So they're not in the estate we live in, there's not really any air movement, I would say.

SPEAKER_03 1:30

No, not none at all, really.

SPEAKER_00 1:32

Yeah, which is ideal.

SPEAKER_03 1:33

It's great in the winter though, because we we barely use any heat, uh like heating or anything, did we?

SPEAKER_01 1:40

I have it all. But so did you hear that massive thunder crack at four o'clock this morning? Yeah. That was terrifying.

SPEAKER_04 1:46

Yeah, that woke us up, didn't it?

SPEAKER_00 1:48

Yeah, I picked my sister up at the airport at midnight and then drove down to my mum and dad's house to drop because she's had a bike. She's been in a dolomite cycling, lucky lady. Um, so I haven't had much sleep either. So I'm sort of that tired drunk vibe, less Aggie than last week.

SPEAKER_03 2:01

Yes.

SPEAKER_00 2:02

Some might not fire as many shots out, but who knows? You you know, it's early days. Yeah. I had to I had to cut a lot of last week's podcast because Sam was just picking fights with everyone in my left.

SPEAKER_01 2:11

Watch out. Watch out for the bloopers episode. Yeah, watch out. You might have been on the list. If you're listening right now, you may have been on it. There's a few people have it, so it was fine.

SPEAKER_03 2:19

But yeah, how has everyone's week been training-wise? And have you adapted to the heat? That's a second mentional. Second mentional. The heat.

SPEAKER_01 2:30

The heat. Um what have I mean, yeah, my my training has been very little. Uh, I've mostly been training how much water can I drink in a day. Yeah. Um dialed it right back, other than last night, when we thought it'd be a great idea to um our hockey pitch is is being relayed at the moment, which means that we have to train inside. And so we picked the hottest day of the year to uh all go inside into a sports hall to play uh play hockey. Um, and I still don't feel like I've quite dried out. I bet that's a bit of a sensory overload, heat, noise, a lot, a lot going on there. Yeah, yeah, it was uh it was a lot. And because whenever you're running indoors, when you're outside and you are big pitch, you can run like that plays to my strengths quite nicely because you can just run and run and run, and the pitch is nice and big. When you're inside, it is lots of short, sharp sprints. And so it was it was like someone had said to me, Yeah, why don't you just go and do like a really hard intervals workout? By the way, it's inside. By the way, you're gonna drown in your own sweat.

SPEAKER_03 3:33

I thought you said there was air con.

SPEAKER_01 3:34

I thought there was air con. It turns out the air con is just really big windows. No, it didn't really work out.

SPEAKER_00 3:40

It was actually air brackets, con. Yeah, yeah. The air was the con. The con was the problem. Um, I learned something from you though. You did a really good video about hydration, about drinking before you run. Yes. And I don't ever really think about that. I'm like, well, I don't even drink during a run. I don't. Unless it's like a race and it's longer.

SPEAKER_01 3:58

But so I I quite enjoy making these videos, right? And I put them up on Instagram and not blow my own trumpet too much, but quite a lot of people watch them. The only person I can consistently count on to never watch my videos is sitting right over from me. And every time we bring these up, Becky just looks and goes, I didn't see that. I didn't see that. Do you know bust it? Do you know what the worst part is? She likes them all.

SPEAKER_00 4:21

That's worse.

SPEAKER_04 4:22

Just a support of that worse.

SPEAKER_00 4:24

That's like a kid coming and showing you a picture, you don't even look, you go, that's nice. Yeah, and we're gonna put this on the fridge. Um, so yeah, I did make a good useful video. And I and I've been adhering to that and drinking beforehand, because it's not something I guess maybe lots of people just think it's common sense, but I didn't. Um just drinking lots before, and then I've yeah, it's made a bit of a difference, actually, running in the heat this week.

SPEAKER_01 4:46

Yeah. So I mean, yeah, it was it was just a short video of all of the things that I tell my runners when they're running in the heat to try and make life a little bit more bearable. Um, one of them was just ditch any expectation of your pace. Like don't go by pace. You don't have a zone two pace in this heat, it's just purely effort-based. Wait till you hear my news. Oh and then the second point was pre-hydration, because it's not just a case of keep running until you feel like you're about to pass out, and then thinking, oh, let me take some water on. If you actually can drink preferably about 500 mil or so in the hour before you run, you will fare a lot better and you'll be a lot more hydrated.

SPEAKER_00 5:26

How long does it take from having a drink to having a wee? I have no because in my I I bet I think it's one of those things where I think I'll have a drink and then I'll need to wee that out during the run. But I better not drink now because I don't want to wee.

SPEAKER_01 5:42

Let's test it. I'm gonna I'm gonna drink now. And if I need to go for a wee during the podcast, we'll know.

SPEAKER_00 5:46

But I bet it's probably a lot longer to process and do all that stuff than the wee you do is uh from you know a different drink, if you know.

SPEAKER_03 5:55

Yeah, probably. And because you do take on hydration uh water from food you eat as well.

SPEAKER_01 6:00

So yeah, yeah. So when you go for a weed, do you start thinking as you're weeding, just like what drink was this? Yes, yeah. I wonder, oh, that was the 3 p.m. I take that off. Um yeah, I I mean I don't think there's any way to like easily quantify it, but if you're drinking a lot more, you are gonna wee more.

SPEAKER_03 6:17

So uh clear weed's a good sign, though, isn't it? No brown weed. Straw colour.

SPEAKER_01 6:22

Yeah, if you've got brown weed, problem. Um, but uh yeah, the the wee check, this is derailed so quickly, by the way. Um but yeah, the the weck. The wee check um is a good way to check if you're dehydrated or not. You want to aim for straw colour to clear, then you know you're well hydrated.

SPEAKER_00 6:37

We recorded on Saturday, didn't we? Yeah, and so I had Eastbourne 10K, and my aim that I put into the atmosphere was to run easy first half and then sub 20 second half. Yep. That did not happen. Uh got there, ran down. Um was it hot? It was really it was really, really hot.

SPEAKER_04 6:58

It was the heat.

SPEAKER_00 6:59

Everything is hot. So I ran down and it was one of these things actually. Speaking of we, I went to go to the toilet because just before you run, you just want to go. Nervous wee nervous. It was it was like at Victoria Station, it was a quid to do it or contactless, and I didn't have my phone.

SPEAKER_02 7:15

Oh.

SPEAKER_00 7:15

And I didn't want to jump over because it's a bit scally-like, and there was loads of people there. So I was like, right, well, we're not going to the toilet, we're just gonna, we're just gonna manage this. And then it was fine. I was alright. I thought they stopped that at Victoria Station.

SPEAKER_01 7:29

So I thought they said you're not allowed to do that anymore because that's like basic human rights, like to paint weeds.

SPEAKER_00 7:34

So Eastbourne County Council removed my basic human rights. Um, but that didn't really affect my race in any way. I set out, you're like 410, 410, 406, 406, 410, and I was like, right, now's the time I'll speed up. I did not speed up. Did you slow down? It was so hot. My you think your heart, like it's harder, therefore my heart rate's gonna be higher. But actually, my heart rate just has a cap on it. Yeah. My heart rate can go up to 200 in the cold, and I it can go up to like 185 maximum now, like in the heat. So it got to like 181, and I was just like, I can't, I can't hold this, like trying to go sub four. So I just ran the rest in, but just like wording though, it was all right because I didn't blow up, I just carried on running. Really good course, um, nice vibe. Yeah, it was good fun, it was nice. I wonder if it's too hot.

SPEAKER_01 8:22

I wonder if that's um, you say you your heart rate has a cap on it. Um, I'm just kind of throwing out ideas here, but I wonder if that is because of the heat um was just impacting the amount of energy that you could actually like process in your muscles and so that your your aerobic capacity wasn't the limiting factor. It was just the muscles were were stopping you from reaching that that higher heart rate because we are limiting factor.

SPEAKER_00 8:45

It was a weird feeling because it wasn't like absolutely knackered dead. I just couldn't, I couldn't move faster. Like, like you say, like I think, and I was just so like it felt like I was like covered in like cling film, like like my skin and everyone I saw um Jody and Damo from Crown My Run, which is a very good YouTube channel, and Matt Southern, who's a lovely guy, and they all at the end they were like, Yeah, that was not a fast run for us. It was just no yeah, but it was yeah, really good event. Um, yeah, I'll definitely do it again. It was it's a quick one, it's got a little hill in it, which I didn't realise at the end of the promenade. Other than that, it was good. Yeah, nice. And then I did some easy running. I did the gym Monday. So I was like, right, I'm not gonna faff around and wait around until the end of the week when it's hard. So I went on Monday. Been doing a lot, I'm loving my deadlifts at the moment. It's great fun. But I'm being very sensible with that, so I'm just sticking it. I'm just doing like I just do the bar on itself just to have a little warm-up, then I do like 60, then I do two eighties, and then a 90, all five reps.

SPEAKER_03 9:43

Yeah, nice.

SPEAKER_00 9:44

Um strong. But I think again, in the heat though, the grip is what is my limiting factor. Yeah, yeah. Especially with the 90. I had to keep stopping and rubbing my hands and stuff like that. So I do want to talk to you next time we have a session. I want to try like the different because I see people doing all different grips and straps and different grips, straps and all sorts of things. Yeah, that was good. It's been very, very busy in the gym because I assume people are just trying, especially in the mornings, they just want to get out and do stuff.

SPEAKER_03 10:06

Get in early and get it done, yeah.

SPEAKER_00 10:08

Um, and then on the hottest day, I went and did a relay race.

SPEAKER_03 10:12

Yeah, on Wednesday evening.

SPEAKER_00 10:13

On Wednesday evening, so it was 35 degrees.

SPEAKER_03 10:16

I'm surprised they still put it on.

SPEAKER_00 10:17

Yeah, I I thought they were gonna, but I didn't realise what I hadn't really thought about it. I just entered it, didn't even do any research into it. When we turned up, it was like a super serious club race event. There were like county runners there, like it was like the proper real deal. It wasn't like a nice sort of fun run vibe. It was uh people are properly racing. I was in two teams because I was like going over all that way just around 4K, it's a 4K loop. Yeah, off-roads pretty much all the way on like gravel paths, but up a hill, quite high, and then turns around and comes back down. I wore alpha flies. Hey hey, you've got to you, you know, for the love of the game, you've got to do it. So yeah, I was in two teams. So I went first and then I went last in the other team, so I had a bit of time to recover and um went up the hill and then went down the hill. I ran 1638, I think it was. So it's just over four minute K. Is that four? 409. Yeah. Hey, down the hill to begin with, it was like a 430 to start with. So second half I did quite quick. And the second one, I went a bit easier at the start and then ran my fastest kilometre for the whole year so far in the second half. But that was very, very hot. I hate running in the evening, yeah. A whole day, and then you're like, now I've got to make an effort. I just want to wake up and be like, right, in the next hour, I need to be going for it. But it wasn't too bad when we did it. The people who won it, all three runners did it in 40 minutes.

SPEAKER_02 11:38

How long was the distance in time?

SPEAKER_00 11:40

Oh, so three runs a day in 40 minutes, three hilly loops. Really, yeah. They were about a 3:30 average. They were they were stonky. Um my second lap I did like 17 something, so a little bit slower, but super happy. Really nice, really nice vibe. I was very social. Well, my social battery this week is almost maxed out. You guys are pushing it to the limit, I'm not gonna lie. Well, you haven't talked to any kids this week, being uh we've been open up, we've been open the whole week.

SPEAKER_03 12:06

Oh that's why I was gonna get on the pinha coladas later.

SPEAKER_00 12:08

Yeah, I'm not I'm not gonna get political, but our school stayed completely open. In my opinion, we were fine, but every school is different. Yeah. Um, we've got a few classes of aircon, not the ones I was working in. But we did, we just hosed the kids down. They had feet in trays in cold water. I bought them all ice pops. They had they had the best time ever.

SPEAKER_03 12:24

Don't enjoy the air. Not much learning going on, but no.

SPEAKER_00 12:28

To be fair, the the year two class I taught on Friday actually did the most learning. The year six is we just played games and just had a good time. Yeah. But the year two's you have to keep it structured, otherwise they lose their minds. Lesson. As do I.

SPEAKER_01 12:39

Well, we we did a 10k run on Sunday to in solidarity with you. Yeah.

SPEAKER_03 12:43

So yeah, we yeah, we did 10k, didn't we? We went on the worth way because we thought, oh, it's gonna be more shaded. So started at Maidenbauer, ran down 5k one way and then 5k back. Even that was Sunday was very warm. And that's the what Sunday was the coolest day all week.

SPEAKER_01 12:59

It was 27 degrees when we ran, and that was hot enough. Yeah. And we uh we we did one Faster K if that helps. Oh they all count. Yeah, but that was like it was the last one because we were like, we want to get this done now, and we knew that the car was nearby, so we just rang running to the car.

SPEAKER_00 13:17

We did our fuck this kilometer and just went. Yeah. Yeah, I ran yesterday morning and it was one of the worst runs I've ever done. I was just running slowly, but I was just so uncomfortable. That sort of easy run like you talk about is just like it has such little purpose sometimes. Yeah. And I'm just like, I feel awful because I'm not running particularly great. I've only just woken up. It's like 5 50 in the morning, so like everything is just yeah, you know, like Tin Man style. But then I ran park run this morning.

SPEAKER_02 13:46

Oh, you did park run? Which one? Tilga.

SPEAKER_00 13:48

Little Hampton.

SPEAKER_02 13:48

Little Hampton.

SPEAKER_00 13:49

Yeah.

SPEAKER_02 13:50

How'd you get on?

SPEAKER_00 13:51

1939.

SPEAKER_02 13:52

Yeah, boy.

SPEAKER_00 13:54

In the heat.

SPEAKER_02 13:55

Speedy.

SPEAKER_00 13:56

I wore 1939. I wore the fast R3s and they are trying to kill me. The nitros.

SPEAKER_03 14:01

The Puma. No, P is it is that Puma, yeah.

SPEAKER_00 14:04

No, sorry, the Puma Nitro Elite Fast R3.

SPEAKER_01 14:07

Right, fine. I think Fernando Alonso Edition. Longest name for a pair of shoes I have ever seen in my life.

SPEAKER_00 14:13

Yeah, I th I don't to be fair, I don't think it's the shoes that I need to blame, but I was running in like the fourth K. I could feel my Achilles being like, hello, are you here? Yeah, maybe the shoes a little bit, but that's the most intensity I've run, probably two, three years. Yeah. Since before I did like Brighton Marathon and stuff. So really happy that I did that. But I want to talk to you guys about obviously intensity versus volume. And so I'm purposely. So after that, I was I was planning on running back to my car and doing that, and I was like, nope, I'm just gonna walk it because I recognise that I have upped my intensity massively, doing a 10k race, two 4K all-out healy efforts up a hill in super shoes on unstable ground. Yeah, and then a flat out 5k in shoes that injure professional athletes. Yeah. Yeah.

SPEAKER_03 14:57

So in hate.

SPEAKER_00 14:59

All in all above, they must all have been at least 21 to 35 degrees, which is quite a big uh range to be fair. Yes. But yeah, it was really, really hot today. But it's really good. It was funny. But it's busy. Really busy because Worthing has been cancelled. Right. And it's Armed Forces Day down at Little Hampton, which is on the coast for anyone that doesn't know. It was great, yeah. So loads, loads of people were showering at me. It was really funny, which was nice in a nice way. In support or in support, just in general. There's that, there's that prick for the podcast. And also a lady at Eastbourne uh saw me, panicked, and shouted, light me up. And then about 10 seconds later, she was with her friends, and then I heard them all really laughing, where I think she obviously realized she just shouted, light me up, which is slightly different connotations to like it up. But I've that I enjoyed that. So yeah, I've had a really successful week. So I'm hoping to be fair, it it's all calmed down now, it feels fine. So I'm planning on doing an easy, slightly longer run tomorrow, maybe like 14k along Worthway.

SPEAKER_03 15:55

Nice.

SPEAKER_00 15:55

Is it smart? Hot tomorrow?

SPEAKER_03 15:57

Yeah, I think it's still gonna be warm. Yeah, not okay.

SPEAKER_00 16:00

Not as hot, but also if I if I don't run, then I don't run because again, me running 14k is not gonna make or break any sort of fitness. No. No. So I'm hoping when it gets a bit colder, I'm gonna find quite a bit more speed because I'm just used to it now. But I think I'm taking for granted, not to it's the opposite, I'm not realising how much of a hindrance that heat is. It's nuts. Yeah. Yeah. Yeah, exactly. Time 11th as well.

SPEAKER_03 16:26

Badam. Yeah.

SPEAKER_00 16:27

I did a negative split. Everyone really sent it off and I picked them all off bit by bit. Very satisfying.

SPEAKER_01 16:33

I think you need to um we need to get your t-shirt with the podcast on the back with a little QR code, then you've got an incentive that you need to overtake more people for advertising. Yeah, they need to see the back of your t-shirt.

SPEAKER_00 16:45

What happened then in the um second relay leg I did because someone had dropped out, but it was a ladies' team, so I was running for a ladies' team. And so as I was running past people, I was I was trying to explain whilst trying to run flat out and in the heat. Don't worry, I'm not I'm not actually in the team, it's fine, we'll be disqualified. And yeah, it was a bit confusing.

SPEAKER_01 17:05

And all and all everyone else had was just me grunting at them. Excellent. Um, Becky, any other training updates?

SPEAKER_03 17:13

No, nothing interesting.

SPEAKER_01 17:14

Nothing interesting, not nothing that is worth me continuing to sit in this hot room to tell you about.

SPEAKER_03 17:19

Um just ticking a box this week.

SPEAKER_01 17:21

Yeah, that's just dialing it in. Yeah.

SPEAKER_03 17:24

I still lifted three times, did a class this morning, yeah, ran Tuesday. So yeah, but nothing to ride home about.

SPEAKER_01 17:33

No, I think we're we were both in just survival mode this week. Just get your sessions in, get it, get it done, don't overtax yourself. Yeah.

SPEAKER_00 17:39

Parkrun next Saturday? Been on holiday, you'll have recovered.

SPEAKER_03 17:42

No, I'm meeting friends at 10 o'clock in the morning.

SPEAKER_00 17:45

Becky's too popular. You'll be done by 9.20, so I don't know what the problem is.

SPEAKER_03 17:48

I could do Horsham Park Run in the middle.

SPEAKER_01 17:50

You'll you'll be crossing the line at nine nine o'clock and nineteen minutes and fifty-nine seconds. Yeah.

SPEAKER_03 17:54

Yeah. Yeah. So no, I will not be doing parkrun next Saturday.

SPEAKER_01 17:58

Okay.

SPEAKER_03 17:59

I want to start getting like not distance, distance, but longer runs in on Sunday because we haven't signed up yet, but we have committed to doing a 10k race. Woo!

SPEAKER_01 18:10

Committed to at least one race. It's either going to be a 10k or a half marathon if we get the wrong if with tickets sell out or we uh we get stuck. But uh yeah, it'll definitely be at least 10k.

SPEAKER_03 18:20

Yeah. So I want to get make sure Sundays are a longer run.

SPEAKER_01 18:25

Yeah. So we'll do uh we're the plan is 6th of September. So I think that's 11 weeks as of this podcast going out, is Little Hampton 10K. Yeah. So we need to get ourselves that is a really good one. That'll be really good. More interesting training updates to come once we've actually signed up and we've got something to work towards, I guess. You guys um definitely haven't looked at the show notes ahead of time, so I've got a very exciting news corner for you.

SPEAKER_03 18:49

Surprise surprise me.

SPEAKER_01 18:50

Okay, so it's a new. Are you ready for? We've already had um the seventh world major in uh in Sydney being added. We've had the eighth world major now with with Cape Town being added. Are you ready for the ninth world major marathon to be added? Tell us. Do you know where it's gonna be? No, are you excited? Are you gonna get yourself ready for the IKEA indoor marathon?

SPEAKER_00 19:15

Yeah.

SPEAKER_04 19:15

The wonderful everyday. Isn't that the same? I think so.

SPEAKER_01 19:21

Um but no, they are doing it's inside. It's inside in IKEA. So um so it's it's in the UK and it's in Croydon, the the IKEA in Pearlie. Um they have organized Lovely Pearlie. Yeah, they've organized um a marathon within IKEA, and one of the reasons for it on the article was because they've already got the arrows on the floor to show you around. But no, um, this is done, it's only open to 80 people because you can't have a whole crowd of people just charging around IKEA. I think they'd destroy the place. Um, but the tickets sold out in less than two minutes when they went.

SPEAKER_03 19:59

How many uh laps is that, do you reckon?

SPEAKER_01 20:02

I don't know, but it's going around the store as far as I can see. And so uh yeah, I don't know how many laps it is. They haven't marked out the actual route yet, but it's all all being organized.

SPEAKER_00 20:13

So it's up and down, it's up and down the travel it is as well, isn't it? So it's the upstairs and the downstairs. Try and think how long, maybe two miles, a mile. Well, how many steps do you reckon you do?

SPEAKER_01 20:24

When you when when we go around IKEA just looking at TAT, we don't need how many steps do you reckon we end up doing?

SPEAKER_03 20:29

Maybe like four or five thousand.

SPEAKER_01 20:31

Oh, really? Oh, you're powering through. I'm wandering around more than that.

SPEAKER_00 20:35

Um, so I was trying to think like how if you think about it, I could I if you if you ran from the beginning to the end, yeah, you could do that in like maybe like two minutes. It's not that big that shop. I think it's a lot of laps, more than that. Oh, yeah. I think it's gonna be a lot of laps. It's like turning and stuff. Backyard Ultra style. But uh again, the idea of it, you sign up, like, yeah, brilliant, and then like two hours into it, you're like, this is not so brilliant.

SPEAKER_01 20:58

No. And you want to know the best bit? The medal is gonna be self-assembly.

SPEAKER_03 21:03

Is it? Yeah. Oh my god.

SPEAKER_01 21:05

You're gonna have to DIY flat pack your own medal for finishing the marathon.

SPEAKER_00 21:09

I have to try and think of an IKEA pan, but I can't off the top, it's too hot to try and think of a funny pan, something about Calax. Kalax at least.

SPEAKER_01 21:16

But that's that is real ball knowledge. Only people who really know the IKEA.

SPEAKER_00 21:23

Everyone knows the Kalax, Billy Bookcase. I know the Billy Bookcase. Yeah.

SPEAKER_01 21:27

Uh yeah, no, I I got nothing. So that is uh yeah, that that's the first part of News Corner was very important.

SPEAKER_00 21:33

If you could run round any shop for a marathon, what would you run around? I'd run around Woolworths.

SPEAKER_04 21:38

Oh yeah, Woolworths is a good one. Maybe.

SPEAKER_01 21:42

Oh, um, they were talking about potentially adding meatballs to the um the refreshment stands.

SPEAKER_03 21:49

What whilst you're running?

SPEAKER_00 21:50

Yeah. Speak of that, on that relay I did, they served lasagna afterwards. What? Oh, afterwards. Flat out.

SPEAKER_04 21:57

Yeah.

SPEAKER_00 21:58

Then I'll oh, I'll have a nice lasagna. Yeah, like absolutely that is a war crime.

SPEAKER_01 22:03

Yeah. I think the best host race one I've seen is the Thames Riverside 20 Mile. Yeah. Where they have a big bake sale.

SPEAKER_03 22:10

Yeah, that's good.

SPEAKER_01 22:11

I don't eat anything, I just want to drink.

SPEAKER_03 22:13

No, but how many carbs do you reckon's in a meatball?

SPEAKER_01 22:16

Not very many carbs.

SPEAKER_03 22:17

Yes.

SPEAKER_01 22:17

What about a dime cheesecake?

SPEAKER_03 22:19

Oh yeah.

SPEAKER_04 22:20

Or the school cake that they do.

SPEAKER_01 22:22

Yeah, that could be good. Sorry, what shop were you gonna say?

SPEAKER_04 22:25

A shop.

SPEAKER_01 22:25

You didn't answer Sam's.

SPEAKER_04 22:27

Tesco milk? I don't know. Tesco. I don't know. Because it's cold.

SPEAKER_00 22:34

You are you are making minimal effort. Everyone, can you please write in I'd like a review of Becky's performance in this? If you were PTing someone and they were engaging with this level, yeah. You need to have a long eye about yourself. Not a creative question. Oh, what should you run? I don't know, Tesco fucking. Can we AI Becky into this podcast?

SPEAKER_04 22:58

I guess it does. It's cool.

SPEAKER_01 22:59

I think it's um we so we've been watching Ted Lasso recently and we've got into it. Have you watched any? No, still not. He's on my list. So I think Becky's been taking some cues from one of the main characters in there.

SPEAKER_04 23:09

So I think Roy Kent.

SPEAKER_01 23:12

I think Becky's becoming a bit Roy Kent. Because whenever anyone asks him like a question that he's just like he's just like, how should I fucking know?

SPEAKER_00 23:18

So we'll just start calling you Roy. Yes. Go on, Roy. If you see Becky, shout, go on, Roy.

SPEAKER_04 23:24

I just don't do very well now. And I've been in it all week.

SPEAKER_00 23:28

When it's cooler temperatures in like November, I'm expecting a real stand-up performance.

SPEAKER_04 23:34

I'm hoping before then.

SPEAKER_01 23:35

Oh yeah, Becky, you're on podcast probation until November, apparently. I'm on a Peter review.

SPEAKER_03 23:40

On a PP PP for BB. Performance panel. Whatever that is.

SPEAKER_04 23:46

Was it at work?

SPEAKER_00 23:48

Right, anyway. So Tesco, I run round Woolworths. What did you run around? Oh no, now I've got to think for a creative answer, otherwise I'm gonna sound like a Roy.

SPEAKER_01 23:56

Um yeah, no, I don't know.

SPEAKER_00 23:58

I'd like to do the Empire State thing. Have you seen that where they run up the stairs? No. That'll be fun.

SPEAKER_01 24:04

You could do all the steps in the Leaning Tower of Pisa. They might knock it over without many people running up the streets.

SPEAKER_04 24:08

What? A marathon's worth of stairs.

SPEAKER_01 24:10

Oh god.

SPEAKER_00 24:11

That would be awful. Um Ardus Geeze did that, didn't he? He did a marathon up and down the multi-story in Worthing.

SPEAKER_01 24:18

It's the same people who organise the multi-story and worthing that are organising the IKEA marathon. Um sports events? Yeah, I can't remember. It's red and white, the website. Yeah, there's uh some mental bloke. Um, right, let's move on. Allegedly mental bloke. Fine. Oh, it's fine. He would never sponsor us anyway. So next story, and this was just one I was just interested in your opinions on, to be honest, is so you we all know the app Runner. We know um, we know Runner, obviously, it's exploded in popularity over the last few years. I think it's sorry, for the audio listeners, Becky is now sort of sat balancing on her chair because she's put a frozen uh gel ice pack on her back. Phoebe is having a Menti B. She's she's just having a little a little a little break for a minute. So it started as started as Run Buddy, I think it was called back in 2020. Obviously, it was initially designed just as like a PDF run plan generator, super basic, and then absolutely blew up. I think I started using Runner in in early 2022, just after it rebranded um and had some good practice with it then. Um, but it's got bigger and bigger and bigger, and eventually now they've sold it to Strava. And this seems to be the way with all like startups and stuff. Like they have big growth, and then when they get bought out by a larger company, again, this is all allegedly usually, um allegedly, the founders or co-founders will usually end up leaving fairly soon afterwards. Make a few mil? Yeah. They'll make it off. Exactly. They'll make their money and they will disappear off into the sunset. Don't blame him. Yeah. No, exactly. It's just that's the that's the dream. My problem with that is usually once big company incorporates it, it kind of the app loses or the the product loses its soul and identity a little bit because those people go away and it just becomes this corporate thing. Development's gonna slow down and it's all just, I think, gonna become a bit shit. My thoughts. Man shutters at cloud corner. Yeah, man shutter cloud again. This was now, I think, as of a couple of days ago, uh Ben Parker, the founder of Runner, co-founder of Runner, um, is now out of the door and off to concentrate on his own running and cycling and triathlon with and counting his money, I imagine. Yeah, interesting. What do you think that means for runner?

SPEAKER_02 26:36

Don't care.

SPEAKER_01 26:38

Well, you don't use it, so that's understandable. Don't care. If someone was putting effort into this podcast and wanted to give some valid thoughts on what they thought, given that runner is the most popular running app in the UK, loads and loads of people use it, do you think that then being engulfed into Strava is a good thing or a bad thing?

SPEAKER_00 26:56

I think for the masses, it's just gonna become uh it doesn't matter. I think it's so massive that it's just people will use it. Because on Strava Strava is now, even like today when I ran that 5K, it's then in the feedback of it, it's like, oh, to improve this, why don't you do X, Y, and Z? And I think that's just but they'll get more people through being this faceless giant rather than their initial identity of being a bit sort of against the grain and it's you know that sort of community vibe.

SPEAKER_03 27:28

Yeah, I was just gonna say more community more community e. Yeah, more community.

SPEAKER_00 27:35

So that's just lost, it's lost that thing. And then that leaves space for there'll be an a new app to replace it that then and then the cycle continues, really.

SPEAKER_01 27:42

Yeah, yeah, that's the thing. It it leaves space for it for innovation, doesn't it? But uh oh, actually, can I rant for another another minute? Yeah, I promise it won't be long. But back into one minute. Okay, man, man shouts at Cloud Corner again. Every time I open up Strava, why does it have to try and tell me that I need a premium subscription? Can you just fuck off with the pop-ups? Don't be so cheap. Every single time I don't care. I don't want to pay for it. I don't care what my fitness level is.

SPEAKER_03 28:08

I don't need this is why I don't have Strava.

SPEAKER_01 28:10

Every single time you open up Strava, it's just like you've got more with premium. I don't care. I got premium. Do you now? Yeah. Oh, you don't know my pain.

SPEAKER_00 28:19

I don't know your pain.

SPEAKER_03 28:20

I don't have it at all.

SPEAKER_00 28:21

I just like running. Every time I see that you pop up, yeah, do you? Yeah. Could have fallen me.

SPEAKER_03 28:26

Not in hate.

SPEAKER_01 28:28

Every time I open it, it's just I don't get premium, get premium. Does it really push it? Well, every single time you open up the app, a little pop-up, and it's like one of those pop-ups that takes the whole screen that you have to close.

SPEAKER_00 28:39

Yeah, that's a bit naughty, I think. Uh it's just ridiculous. Just I'm I just use the reason I've got premium is because the maps, I use the maps all the time to work out distances, to uh do all that sort of stuff. So if it didn't have the maps, because the the mobile app of the map is so good, yeah, and also the desktop version is really good as well. So if it didn't have that, then I probably wouldn't use it. But then also there's probably things I do just take for granted that I don't realise are premium features. Maybe.

SPEAKER_01 29:06

Well, it that's the problem. It's still the free version, gives you plenty. Yeah, you get loads, loads from it, and it's why I haven't upgraded to premium. It does what I need it to do. Yeah. But they are insistent on trying to make me pay for premium and it really hisses me off.

SPEAKER_00 29:18

It's weird that there is no other competitor. Like it's it's completely got the monopoly. Like there's like Garmin Connect and stuff like that, but it's not in the same vein. There's not a second thing that people can use because it just got the early.

SPEAKER_01 29:34

Do you think that's part of the reason why Strava wanted to buy Runner as well, in addition to the the run plans and kind of increasing their skill set? Runner did have does have like a community section of the app where people are starting to. It's maybe part of it, just to be like, we might as well cut this off now rather than have that hassle. Let's not let them become a competitor in the space. Yeah. That's yeah, that's all I had for News Corner was Ben Parker's off to go and enjoy himself. Uh, and there's gonna be a lot of people running many, many times around IKEA next year. Ready for Coach's Corner? Yeah. Yes. Um, so this is one that I came up with after Becky gave such a nice and eloquent talk on uh women's training and training around your cycle last week.

SPEAKER_00 30:15

I listened to that episode whilst I was driving down to Eastbourne. I was very entertained by it. Because I wasn't talking that bit. Like it feels a bit weird when you're just listening to yourself, but yeah when you guys were talking, mainly you, it was genuinely really good. So if you haven't listened to that, I highly recommend it. It was very informative. I learned a lot from that.

SPEAKER_04 30:30

Good.

SPEAKER_01 30:30

Yeah, go back, give it a listen if you haven't already. Um this week we're gonna talk about recovery. And I promise this isn't just a thinly veiled attempt for me to yell at suppl supplement companies more, um, but there is gonna be some of that. One of the issues I think that we have as runners is recovery is just treated as this like one thing, and people say, Oh, you need to work on your recovery. But that doesn't actually mean a bit of a blanket statement. Yeah, it is a big sweeping blanket statement because there are so many different types of fatigue. Different types of recovery affect those different types of fatigue. So, as runners, we need to be able to assess like what actually is the issue that I'm trying to recover from here, um, and what is the uh the challenge that I'm trying to fix. So I've just sort of outlined what I believe are the four different types of uh fatigue, and then we can just chat through how you actually fix those. Because if I see one more supplement company saying, Oh, this will just fix all of your recovery issues, I am going to lose my head.

SPEAKER_00 31:32

And what do you think of the Enator recovery sliders, Dan? The Enator recovery for free.

SPEAKER_01 31:40

That's gonna come in, that's that's gonna come into it. Actually, it's not just a case of these are let's use those an example, these are recovery sliders, therefore your entire recovery is better. No, that's not that's not how it works. It tackles a particular thing, but as we know, nuance doesn't sell products. So everyone just goes, oh, recovery, runners care about that, it'll help your recovery. Yeah. Um, so four types of fatigue. Um without looking at the notes, uh, can you guess any of them?

SPEAKER_04 32:08

DOMS.

SPEAKER_01 32:08

DOMS. Generally being fucked. Yes. That is the one I thought. I I called it I called it chronic fatigue, but generally being fucked is probably the better term.

SPEAKER_04 32:18

Stress.

SPEAKER_01 32:18

Stress, yeah, that's three. Uh I don't think you'll get the last one. Um the last one Acute fatigue?

SPEAKER_03 32:27

Yeah. Flatness.

SPEAKER_01 32:29

Becky looked at my notes. Um I've call I've called it flatness, but acute fatigue is another good way to put it. But um we'll start with we'll start with that and kind of scale up. So flatness is just what I would refer to as you know when you want to go for a run, but like your muscles just don't feel very elastic. Like you just feel a little heavy. Yeah. You everything feels a bit heavy, you feel a bit burr, you don't really feel like you can get up on your toes and like really go for speed. Yep, me on Friday. It's not necessarily that your muscles feel sore, but you just don't have that that edge or that pop. Yeah. Tin man. Yeah. You're like a pair of super shoes that's been fairly well used. Everything is just a little bit less poppy. Yeah. So that is I've I've called it flatness, but I think that is a different type of soreness to, let's say, DOMS, um, which is where your muscles are actually like sore to the touch and moving them just hurts. So for flatness, if you're trying to recover from that, I would say personally, the best way to do that is to just incorporate some kind of movement in. So whether that is skipping is a good example. Pliometric type work, just some getting some things that get you bouncing and jumping and hopping and just a bit more movement to and they feel a little bit counterintuitive at the time because the last thing you think your body's gonna be able to do is those things.

SPEAKER_00 33:41

But then like because I'm I panic sometimes. Like, oh god, if I try and do that now, almost like I'm made of ice, and if I suddenly do it, I'll just shatter. But actually, that's not how the body works and it's always better.

SPEAKER_01 33:53

Yeah. That's that's my my my thoughts anyway. Have you guys got any other suggestions?

SPEAKER_03 33:58

So if, say, for example, you were like warming, you were in a run, I don't know, first five K uh first five K, first five minutes, you're feeling flat. Yeah, would you then stop and do some of these movements after, or when would you incorporate because you're only gonna know you feel flat once you get running, right? Yeah.

SPEAKER_01 34:16

Oh, would you? I don't know. I think you can kind of assess how you feel beforehand. I think you know when you're getting ready for a run, like you know if you're feeling like, yeah, this is good, I'm gonna smash this run, or I'm kind of dragging myself out a little bit here and I'm just gonna have to suck it off and get through it. I think if you go into it feeling that way, like the the latter, I would suggest just extending out your warm-up, incorporating more of those types of things than you would normally.

SPEAKER_00 34:41

I've been really enjoying the pooler technique, which no is not what everyone thinks is the pooler technique. No, not that way. But that has genuinely changed my mindset to that exact feeling because I do loads of my runs before six in the morning. And so no matter how I am, just I'm automatically, I literally wake up and within 10 minutes of opening my eyes, I'm out. Yeah. Which is obviously my body is just not ready to do that stuff. And so no matter how I feel, I literally am not wincing in pain, but I'm just like, I literally am if you could film me running, it'd be the most ridiculous style ever. Yeah. I'm like shuffling along and I just tell myself, no, no, no, I'm not gonna even judge how I am until 10 minutes into this. And by the time it's 10 minutes, I've never actually then looked at 10 minutes and gone, how do I feel? Because I just feel fine. Yeah. And then I end the run, oh yeah, I did just around the 2K mark, I probably was all right. And so it was fine. Yeah. But I think with racing, I've been always doing like a easy jog that feels a bit stiff, but then I just do strides. Yeah. Yeah. And that instantly switches my mind on today, like today, was just like, oh yeah, okay, that's fine. My body's ready. It's like my brain going, okay, right, fine. If you're gonna be like that, we'll just crack on, let's just do it.

SPEAKER_01 35:58

If you can it yeah, if you take one thing away from all of that, I think strides is like the one catch all that works really well for that. And that's something that I get with uh with my my one-to-one runners a lot of the time. Their warm-up is gonna be like either sort of 10 minutes of of easy work and then throwing in a handful of strides, then as that buffer between the warm-up and the actual main body of the session. Yeah. So like 20 seconds on, 10 seconds off, or 20 seconds on, 20 seconds off, something that just gets you moving a little bit more. Um, so yeah, that would be our cure to flatness, I would say.

SPEAKER_00 36:30

And is flatness so flatness is not um like a danger in any way of it's a precursor to being injured or anything like that. It's just a general, it could depend on all sorts of different things, sleep, yeah, time of day.

SPEAKER_01 36:42

I think if it's if it is again, it's it's your ability to assess that level. If it's like if you're there going like, oh like I can I don't even really want to move and I just feel like crap and et cetera, that's when that's when you think, actually, no, maybe I do to back off a little bit. But if it's just like, no, I'm fine, like I can move and I want to do my run, but I just don't, I'm not quite there. I'm at like I don't know 70% or something, yeah.

SPEAKER_00 37:04

That's that's flatness. I find my massage gun helps a bit. And that again, it might be a placebo, but it just wakes my legs up a bit.

SPEAKER_01 37:12

Well, speaking of massage guns, that's gonna be good recovery for the next one. What does DOM stand for?

SPEAKER_03 37:17

Delayed, set muscle soreness.

SPEAKER_01 37:19

Uh well, but the strength coach knew the answer to that one.

SPEAKER_00 37:23

A little home run there. You happy with that? Yeah.

SPEAKER_04 37:25

Yeah, just set at the corner.

SPEAKER_00 37:27

Becky's like, oh, I can do, I can answer this one.

SPEAKER_04 37:29

I can contribute now.

SPEAKER_00 37:31

Do you do people get DOMs who are like in the gym three or four times a week? Or is it only because obviously you get it when you at first start. Yeah.

SPEAKER_03 37:39

It's just it depends. Okay.

SPEAKER_00 37:42

Is it design basically pushing too far?

SPEAKER_03 37:44

I had a conversation with a friend in the gym yesterday. She did madness, but she did 10 rounds of 10 back squats, and then she had sore muscles. She said she was absolutely fucked for like three days after. She then did it again the following Monday, so Monday just gone. And then when I spoke to her yesterday, she's like, I had no DOMs at all. She's like, I did the exact same thing, and she actually went up a little bit heavier as well. So she's like, Why is that? And it's just like your body is just adapting.

SPEAKER_00 38:15

Yeah.

SPEAKER_03 38:16

But that is quite an extreme.

SPEAKER_00 38:18

You shocked it in terms.

SPEAKER_03 38:19

Yeah, you've really shocked it. But it again, it's if you do the same movements all the time, you your body adapts, but then you might do a new exercise, and then even though you're working the same muscles, that might be what causes you to then get sore because you're just moving in a very slightly different way, you're stressing the muscle in a slightly different way.

SPEAKER_01 38:39

Um so getting a bit heavier doesn't necessarily cause DOMs, because your muscles are used to it and just the extra bit of it's like it's more likely that you're going to get severe DOMs from changing the exercise that you do, like Becky said, um, than just doing the same one over and over again. And people fall into the trap of thinking, oh, but if that if it didn't hurt the day, if it doesn't hurt the day afterwards, I haven't worked the muscles.

SPEAKER_00 39:00

Yeah, to be fair, that is that is my mindset.

SPEAKER_03 39:02

Yeah, a lot of I get a lot of people uh clients, people I see in the gym, I didn't get DOMs, so I didn't work hard enough. And I'm like, no, that is not how it works. You don't you should never strive to be sore after a gym workout. That's not a goal.

SPEAKER_00 39:16

Like Norwegian singles.

SPEAKER_03 39:17

That is not a goal you should be going, I really want to push this, so I'm gonna so I can't walk for the next two days. Like that is just not what you want to be doing at all. But generally speaking, if you've been following a program, you'll find by the end you probably won't be getting sore minimally, if at all. And then if you switch up your program and you go into something new, as soon as there's a new program, that's when because you've got new and different exercises, people get start getting DOMs again. And I remember that used to happen at Stripe.

SPEAKER_01 39:44

Whenever there was a new program, everyone would be buzzing because they'll be oh my DOMs, and it's like And and that's I think that's the biggest mistake people can make in a nutshell is they start training for a while and they get DOMs and they feel good, and then they stop getting DOMs, they think they're not making progress, and so they jump, they do shiny object syndrome and they jump to the next thing and they do a different style of workout or they follow a different plan or they download a different app and then that gives them DOMs again, and then they feel good again, and it just this cycle repeats, and all that consistency is key. All that happens is you just get these people hopping around different things and not really.

SPEAKER_03 40:18

Actually improving in anything, yeah.

SPEAKER_01 40:20

Which is good news for runners, though, because it means that you can actually work pretty hard on the strength work without having DOM scuppering your runs.

SPEAKER_00 40:29

Yeah, and that's what I've actually um found out in my calves because I've been working on them quite a lot. And I did 100 kg calf raises the other day. It was so heavy that I could barely stand up.

SPEAKER_03 40:40

Was this on a machine?

SPEAKER_00 40:41

On a Smith, is it a Smith machine? The one that's fixed. Yeah. So not like an actual like Jesus Christ, I'm not gonna Yeah.

SPEAKER_03 40:46

100 kilos.

SPEAKER_00 40:48

Yeah, I did it sort of by accident. I just put 20s on. So I didn't, I was like, oh, I reckon I can do quite heavy. Because I normally do it on the sat down one.

SPEAKER_03 40:54

On the leg press.

SPEAKER_00 40:55

Yeah, but the ones at the gym where I'm at, the back is like kind of uh at an angle. Yeah. So when you push really hard, I like slide up the back of the chair. It's like one of those things where I'm just moving myself up and down rather than the machine. Yeah. So I've gone to this other one where it's like there's like a little step you can go up. Yeah, yeah, yeah. And I was doing that. And I was really worried. I was like, God, you know, I push is quite hard and it's not really made any difference. And my first reaction was I have to do harder, but actually, it's like, no, that worked, that was fine. This is like my calves are actually doing quite a lot of work lately, which is good, especially running in those pumas.

SPEAKER_01 41:31

Yeah. So so when we talk about recovery in the context of DOMS, we are talking about still movement and making sure that you're moving and stretching out the muscles. Um, but you're gonna bring in other things like your massage gun. And that's where a massage gun is gonna be better for recovery for DOMS, where it wouldn't have been if you're just feeling a bit flat. Yeah, does it fix a torn hip plexa, as I found out? It does not. No, you can't just put a massage gun on like a little miracle gun and hope that it fixes.

SPEAKER_03 41:55

Well, there's the thing is the thing is if you think about DOMS, you've what you've essentially just done is torn your muscle fibres. A massage gun isn't gonna then repair them and bring it. It's gonna give you a bit of instant relief in terms of obviously if your muscles are sore to the touch, a massage gun is gonna give you a bit of like sort of instant relief, but it's not gonna fix the torn muscles. What's gonna fix that is sleep, nutrition, hydration, protein. That's what's gonna then repair your muscles, not a massage gun.

SPEAKER_01 42:27

There's there's two separate parts to it, like you like you say there. There's um you've got the muscles themselves, and this is for a lot of people who sit down all day and their muscles get locked in the same position and the muscle fibers start to get a little bit bunched up, and then they go and lift heavy weights without stretching, like most people do, um, then you're gonna end up with these little knots of muscle fibers, and that's where massage guns have got a small, a small kind of proven benefit, right? It just helps pummel those nerves.

SPEAKER_00 42:53

Okay, yeah. I was gonna ask what does it actually do? Does it bring like extra blood towards the area, or is it more it's just literally needling out little bits of rubbish? Yeah. Okay.

SPEAKER_01 43:04

Your your body can send blood to the muscles and stuff just fine while it's like.

SPEAKER_00 43:08

And so like a 250-pound massage gun compared to like a 10-pound team one, as long as it's vibrating. What's the difference?

SPEAKER_01 43:17

I mean, I'm not gonna suggest to anyone as long as it's vibrating, it's okay. So like we're gonna have really make a rod for our own backs there.

SPEAKER_03 43:24

I've never used a massage gun.

SPEAKER_01 43:26

What you're gonna say there? Um, yeah. No, they're not they're absolutely not necessary.

SPEAKER_03 43:32

But yeah, if it makes you feel better in the moment, you do you.

SPEAKER_01 43:35

Yeah, exactly.

SPEAKER_00 43:36

It could be a possibility.

SPEAKER_01 43:39

Basically, you would be shocked, actually, no, you wouldn't, how many times a coach has to say that to someone. Yeah. If it makes you feel better, carry on doing it. But like like Becky said, the most important thing for rest and recovery, sleep, nutrition, hydration, all of the boring shit that you're probably avoiding instead of buying the latest uh gadget. Yeah, those basics.

SPEAKER_00 43:58

And again, when you look at like the Kenyon runners. And you hear about what their lifestyle is in like Kenya, where they go for a run for the rest of the day, chilling, sleeping, and it's like, ah, maybe that's got something to do with the fact that they can run every day over and over again rather than go to work for seven hours and be stressed. Maybe the maybe living a simple life is helpful for running in your movement. And then you've then obviously they then become more famous and move out and then change their lifestyle, and then their performance drops off because the thing they're striving to perhaps leave is the reason they're able to leave in the first place. Yeah.

SPEAKER_01 44:31

If a if a gadget if a tech company or a gadget company ever tries to sell tell you that their thing is the best for recovery, remember that all of the top marathon runners usually wear like a Casio. Well, yeah. Um Emil Karas wore he wore his Casio. What about gangster? Um Garmin, like five, six, seven-year-old Garmin forerunners. Like they do nothing special. They're like two four fives, two five five. Counting the time. Yes. That's literally all they care about. Everything else is movement and sleep and nutrition, etc. Cool.

SPEAKER_03 45:00

So stress. Stress, the next one.

SPEAKER_01 45:03

Becky, you're good, you're a good person to talk about this in the heat. How's stress been affecting you?

SPEAKER_03 45:08

Stress is so different to everyone, is it? It's so contextual, and I think a lot of stress can come from your job, work, family, friends, whatever it is. Podcast.

SPEAKER_01 45:19

I think it it shows itself as like almost like to a like a nervous system level of just like you're you're frazzled, you're just like on edge, like tried, maybe a bit anxious or whatever, like whatever that may may be. But that is also something that needs recovery because that is something that is preventing you from recovering properly and growing and getting faster. And so how it's a bit of a cash 22, isn't it?

SPEAKER_00 45:44

Well, sometimes running helps helps with the stress, but then you also need to sometimes not run in a different way.

SPEAKER_03 45:51

I think it comes back to like if you are really stressed and say you're following a run program, you're training for something, and I don't know, that morning you've got an intervals run planned, but you are having a stressful week, I think then you use your sort of use your brain, use your initiative and be like, that's not gonna happen today because if you go out and you don't do the run as well as you'd like, or yeah, it's too much, then because you've had a shit nice sleep from sleep, you just adapt and adjust that run. You're like, I'm not gonna do that run today, but I know running is gonna help me mentally and make me feel better. So instead, I'm just gonna go out for a 30-minute easy run. Yeah.

SPEAKER_00 46:30

And I think that's a big thing for different runners that I don't like. I've never been like annoyed across about not doing a race or a run badly. I don't ever like judge it in that way. I just do it, and I'm like, well, that was I think some people would have been like really annoyed that you know I did worthing at 40-52 and I was like, right, we'll do 40-30 now, and then I ran like 42-30, I think it was. So like a minute and a half slower, but not for one second was I like disappointed or annoyed. Because I was just like, not my problem. It wasn't my fault. Yeah, yeah. I think that's maybe you know, like, yeah, just and I think some people get stressed and worried about like performing and doing those sorts of things. Whereas I'm I'm never like had I not run like a 20 minute today, I'd have been like, okay, well, I just wasn't meant to be. Like it's just one of those things.

SPEAKER_01 47:16

That's the thing, and I I think it goes wider than that. I think just for some people, running is a cause of a cause of stress for some people. Yeah, yeah. So it's figuring out like one, what your relationship is with running in the first place. Like, does it de-stress you or does it actually stress you out?

SPEAKER_00 47:29

People don't like the pressure or stuff like that. You were saying, like, you don't like that sort of feeling of yeah, races and that sort of expectation in that sort of way.

SPEAKER_01 47:36

So under understanding kind of which direction it's sending you in. And if you are very stressed and running is just going to add to that stress, yeah, then you need to really double down on what I would call your recovery for stress, which is ways of de-stressing, whether that is just like, I mean, everyone's got their own ways to de-stress, but for me, it's just like getting away from the house and going somewhere green and just being like, I don't know, walking around a park or through like I don't know, down the worth way or whatever, like putting some distance between yourself and and the house.

SPEAKER_00 48:05

I can neither confirm nor deny. So this is this is being recorded. So yeah, I think my my stress to be running is around getting injured. Yeah. And that feeling of I've injured myself, I've made that mistake, and now I've got a I can't do that thing I want to do. But then with the gym stuff, it gives you that other outlet to do things, which I think is really important. So yeah, it's not as stressful.

SPEAKER_01 48:30

Uh and then finally, just to wrap this whole uh this whole segment up, um, the last one is uh the technical term I believe San said was being generally fucked.

SPEAKER_02 48:38

General fuckedness.

SPEAKER_01 48:39

Yes. Um, which also you should refer to as as chronic fatigue because sometimes, and this happens a lot during say a marathon training programme, like these extended training programs, it's what sends people, make people fall off their plant.

SPEAKER_03 48:53

I can I think also like if you're constantly stressed, that can then lead to chronic fatigue.

SPEAKER_01 48:58

100%.

SPEAKER_03 48:59

So if your stress is not just like acute and one off or like it's just a couple days, if you're constantly stressed, and then that will probably most likely lead to chronic fatigue.

SPEAKER_01 49:11

Like burnout from work is a good example.

SPEAKER_00 49:13

Like if you're constantly every day just feeling feeling like crap and stressed out, and that is gonna impact your and I think something that impacts lots of people, and I I am very, very lucky that I have a very, very supportive wife who is like the main care of our daughter, like she takes her to school and all those sorts of things. You can't underestimate how much extra that is. Like I'm very lucky that I can wake up at, you know, I say, you know, it's like a big thing for me. I go running really early in the morning, like, but that's that's a real luxury that I get to do that and have that time, whereas there are lots of parents out there who are having to juggle that and a job as well. Yeah, that's very hard.

SPEAKER_03 49:52

You shouldn't like you shouldn't always like we've sort of spoken about previously, but not everyone does have the same 24 hours in a day, so it's unfair to say, oh well, what but why don't you just get up early before you take the kids to school? It's like, well, that would mean getting up at 5 a.m., take the sort the get back, sort the kids out, do a full day at work, take them to their after school club. Like it's just not the same as say me, that's I work in a gym, I don't have kids, and my work is flexible.

SPEAKER_01 50:25

Like and you can wake up and have a little bit of scrolling time.

SPEAKER_03 50:28

Yeah, like it's completely different.

SPEAKER_01 50:30

Scrolling times. Yeah.

SPEAKER_03 50:31

Sometimes, not always, not every day.

SPEAKER_01 50:33

I just wanted to throw back to a previous episode. Um, so yeah, but I I do think that something like chronic fatigue, that is the one that is probably the most severe in terms of like that's the only one where you kind of like you may you may need to go and see like a medical professional, get blood work done, like it could be symptomatic of something, something deeper potentially, if it's been going for a longer period of time.

SPEAKER_00 50:55

And you don't realise, I think when you're in that phase, almost like when you have a baby, you get so used to just feeling like that. And then when your kid like sleeps through you for the first time and you have a good night's sleep for the first time, it is literally like taking some sort of like have you seen that what's that film where Bradley Cooper takes the pill? Limitless. Limitless, yeah. It's like taking one of those pills and suddenly you're seeing an HD again, you're like 100% of your body. Oh my god, for the last like four months, I have been like hung over, yeah, and I've not been operating at the level, but you don't realize when you're in it. Yeah. And I think so many people, and that's why it's so dangerous. Because I think you're so used to just I this is just what I feel like. Yeah. And you take a step back sometimes. Cause I do that, like everyone's always saying about oh, your job must be so stressful. And I was like, no, I'm fine. But then sometimes when I take a step back, I go, actually, I think I am stressed about it, but I'm just so positive of like, no, I can't be stressed, everything's gonna be great. Yeah, that I then have other symptoms. I'm like, oh yeah, of course, that's maybe why, and that's why I'm stressed, and I need to do some stuff to help me. So you've got to sometimes take a step back or talk to other people to realize that maybe what your normal is is perhaps something that you might need to address to help you. Yeah, exactly.

SPEAKER_01 52:04

And so and so I think all of this really is to say that every time you get an advert comes up and it's like, oh, this is gonna help you with your recovery, but you should get this ice bath because it's gonna help your recovery. Now you need a massage gun, now you need this, now you need this supplement. Is actually take a step back sometimes and look and really think about like what is the thing that I'm trying to recover from. Yeah. Um, is it am I always sore all the time? Am I constantly feeling stressed? Is it some kind of lower level ongoing thing? And actually try and address it with some of these different ways first before you then turn to those things are much harder though, aren't they?

SPEAKER_00 52:38

Committing to going to bed earlier and eating better is much harder than ordering some anything like an Amazon.

SPEAKER_03 52:42

Less fancy. Yeah.

SPEAKER_01 52:44

There's a reason why the supplement industry is bigger than every other part of the fitness industry combined. Yeah. It's because people would would typically rather buy something to fix a problem. Yeah.

SPEAKER_00 52:53

So which of these is most to do with actually getting injured? Like actually putting a calf muscle or getting a stress fracture, those sorts of things. Or is it a combination of all those things? And are you training, like a bind? I think it's a combination, yeah. It's yeah.

SPEAKER_03 53:07

I think general injury that people that I surround myself with is over-training slash overuse and then just pushing on and pushing through.

SPEAKER_00 53:16

And I think it linked with the runner chat that we've been talking about as well, because it's like when you're a newer runner and the volume and intensity, like people do they run more and they run harder. And that is just the quickest way to get injured. Yeah. And I I just think people like the first couple of years running, you could just run easy and you will get so many gains, way more than you'd ever get from doing VO2 Max every now and again, and then injuring yourself and having four weeks off and then restarting, like you were saying. And that's where that Norwegian singles thing is just that's why it's so good because you can just ease yourself in and they're not ever high intensity.

SPEAKER_01 53:55

Yeah. So if you want to avoid injuries, check in with yourself regularly, try and really have a think about like be kind of self-conscious and think about what is the type of thing that is gonna help me recover, how am I gonna help myself feel a little bit better? Um, and then go with that first, yeah, and then you should be good. Excellent. Thanks for having us, Dan.

SPEAKER_03 54:14

So, questions and emails. I actually put a box on my Instagram for questions and no one asked me a question.

SPEAKER_01 54:23

Oh rude.

SPEAKER_03 54:25

So rude. Is there anyone in particular you want to call out or just well no, because no one can give me a question?

SPEAKER_01 54:32

So if you follow Bethy on Instagram, you all suck.

SPEAKER_03 54:35

Yeah, you suck. I got I think everyone was just hot and like didn't care.

SPEAKER_01 54:39

They they had the same sort of effort, they had the sort of like, I don't know, Tesco kind of effort level.

SPEAKER_03 54:43

Yeah, yeah. Uh I'm just not right now because the fans on me.

SPEAKER_01 54:47

Uh meanwhile, I'm dying in the corner. So we got one email message um last week, just after we recorded the pod last week. Um, and then I'm sure Sam's got some sort of thing to bring to us. So we'll go through the email first. Becky, do you want to read it?

SPEAKER_03 55:02

Hi guys, love the pod. I've been running for 18 months and ran Brighton Marathon in April whilst doing no strength training sacrilege. Uh I've since signed up for Abingdon in October. Oh, St. Sam. And have incorporated strength training into my week. Fantastic.

SPEAKER_00 55:18

Sounds like me. Is this me writing it?

SPEAKER_03 55:20

Sam, did you ask? However, I always think slash C on Instagram that I should be doing all sorts like mobility, parametrics, and cross-training. Where do I draw the line and how do I decide on what actually to do and what to prioritize without spending an unrealistic amount of time per day slash week in uh the gym on everything? Good question. That is a good question.

SPEAKER_01 55:43

You're a real emotional roller coaster there. Becky was angry and then she got angry.

SPEAKER_03 55:46

I was angry, then I was happy, I was proud. Um, but yeah, no, it is the first world problem of trying to fit everything in.

SPEAKER_00 55:55

Um I'm interested to hear this because I have it backed out. I see a thing on Instagram and I save it and I'm like, right, I'm gonna try and do that. And then I've got like four hours worth of stuff I'd like to try. You've got 17 different this is the one workout you should do. Yeah, 100%.

SPEAKER_03 56:10

Yeah.

SPEAKER_00 56:10

And all I want to do is deadlift.

SPEAKER_03 56:11

Um, so firstly, I think a lot of people just pigeonhole their training into seven days, into a week, but you could have like an eight or a nine-day training rotation. Like, don't feel like you need to cram everything in in a week. Um, so you're training from so obviously at the moment the priority is getting what what are we in now? June. So assuming you're doing starting your sort of marathon training block now. Um, so priority is obviously the runs, but I think strength stuff, you don't need to be doing all these fancy uh movements in the gym. I think if you could do two full body sessions, you want to get like a lower, like a squat in there, a split squat, because that's obviously single leg, something to work your posterior, so that would be obviously hamstrings, glutes, back. So anything like an RDL or deadlifts. Obviously, Sam's a big advocate for the deadlifts, as am I. I think that's more than enough for lower body stuff.

SPEAKER_00 57:19

And then biometrics, the um trap I fell into was doing single-leg explosive stuff straight away. Whereas there are so many progressions with it where you literally just need to start on both feet and just do it nice and easy.

SPEAKER_03 57:32

I would incorporate plyometrics maybe like in your warm-up for your strength training and your potentially even your runs as well.

SPEAKER_00 57:39

That's what I could do in a second exercise I do.

SPEAKER_03 57:42

You don't need to have a whole session of plyometrics. So like terrible five, 10 minutes, um, some dynamic stretching and plymetrics before your strength session or a run. I think that's more than enough. Mobility, I would probably do that on like rest days, maybe if you want to like really knuckle down and do like a good sort of 15-20 minutes, maybe because that's something you can do at home quite easily as well. So maybe when you wake up in the morning, you're like, well, it's my rest day. I'm just gonna spend sort of 10-15 minutes before I go to work doing some mobility. Um, and then yeah, strength stuff, you don't have to be doing loads of loads of exercises. Sam's only what you're doing one a week at the moment. Yeah. Two. Yeah, one a week. This is why when I went to see who is it, the physio, he said this is it is a balancing act with marathon training. So ideally, before you do your marathon block, you want to get a good sort of strength block in. And then when you move into that marathon block, you want to be doing just enough to maintain strength. So if that's like one a week or two a week, two 30-minute sessions a week is more than enough, I would say.

SPEAKER_00 58:52

Yep. So and it makes a difference without realizing it because the difference it's making is you're not gonna hurt yourself.

SPEAKER_03 58:59

Yeah, yeah, exactly.

SPEAKER_00 59:01

If you're not hurting yourself, take a step back and go, oh, it's working really well.

SPEAKER_03 59:04

Yeah. Yeah. So as I said, just doing three sets of eight reps of some goblet squats and then the same rep ranges, sort of eight to ten each.

SPEAKER_00 59:15

Copenhagen, I think they're a game changer.

SPEAKER_03 59:18

Copenhagen uh for like split squats, we could do single leg leg press. Um, I think upper body is important. Don't neglect upper body when it comes to strength training. Because if you think about um when you are running, you do hold a lot of tension in your shoulders, your back. So you want to make sure you're getting that's something I miss.

SPEAKER_01 59:38

I think it could at least I think what you're proving here though is that there is so many ways this can go, and there's so many factors and considerations um to to bring in because there's so many different things that uh that you could be doing with your training. So the one thing I would say is just try and simplify it as best as you can.

SPEAKER_03 59:56

Yeah.

SPEAKER_01 59:57

And like so that could mean, for example, you could just say, rather than saying, I'm gonna do all of these strength work and I'm gonna do this mobility and I'm gonna do all of these runs, just say, right, I'm gonna, I've got my runs and I'm gonna work in, like Becky said, five, five minutes, ten minutes of plyometrics in with my runs. I'm doing my strength sessions, I'm gonna work in a little bit of mobility into my strength sessions. So already you've kind of grouped some of them together and just said, right, now my week looks a little bit simpler. Strength training is always gonna be the constant, like you have alluded to in your email, that you need to be doing some of it. Yeah. Um, and so if you can keep it simple to the point where you know you can do it, that's gonna be the best way to prioritize. So you're kind of prioritizing your running for your your progress, but do not cut out strength training entirely and make sure you have at least, what do you say, at least two 30-minute sessions a week? Or one hour?

SPEAKER_03 1:00:50

Yeah, one hour, two 30 minutes in the week. And I do mobility as my strength warm warm-up. Yeah. Warm-up, should I say?

SPEAKER_00 1:00:59

What I've found is I used to plan it to the nth degree and then walk in trying to do it all. Whereas now I go, I have my deadlift, then everything else is up for depending on what's free. So I know I'm gonna do one of these four things. Yeah. And I'm just doing those basic things, and so I'm just keeping it far more simple rather than trying to shove in eight or nine different things. One exercise I've started doing, it's where you like hook your heels under a thing and you lean and then you fold backwards, nause it curls and you go up. I really like those. They're they're good fun. Getting fit at the ends differently.

SPEAKER_03 1:01:34

They're fantastic, but you could just do either a hamstring thing. Yeah, if you you can just do like the eccentric, so the negative part of it, and then go back up, just do slow slow, slow down, and then poke yourself back up rather than feeling like you need to then pull yourself back up.

SPEAKER_01 1:01:50

Yeah, if you see some of the England footballers doing that, they just they just they can drop down, pull themselves an inch above the ground, pull themselves back up, looks easy as anything. Yeah, mad.

SPEAKER_03 1:01:58

Um quite an advanced exercise. But yeah.

SPEAKER_01 1:02:03

But uh, but yeah, so I would say number one, delete every saved Instagram post you've got about the one thing that you should include. Um Dan's. Yeah, bin bin all of them them off.

SPEAKER_03 1:02:14

Listen to what Becky said about just keeping it if you want me to, I say not write a programme, but if you want me to just send you like five exercises that every runner should be doing, like I let me know and I can just or you could sign up with Becky and have all of your stuff written for you and delivered in an app.

SPEAKER_01 1:02:32

And then you don't have to think about any of it, you know.

SPEAKER_03 1:02:34

Plug it, plug it.

SPEAKER_01 1:02:35

Yeah, and then it's just and there's exercise, there's videos of her demonstrating the exercises, and she's a runner, so she writes them for runners, and it's all really, really cool.

SPEAKER_00 1:02:42

And she will have far more enthusiasm than on this podcast today. Yeah, she's almost This is not an advert for the service that you'll be receiving. She's a lot more exciting.

SPEAKER_03 1:02:52

I promise I'm I'm normally uh a lot more enthusiastic.

SPEAKER_01 1:02:55

And just to just uh I'm I'm honestly I'm not plugging at this point, but I do think one of the best benefits of that type of thing that you offer is having that uh that community and that WhatsApp group for people to kind of chip in their ideas and talk about their own training and and what they're doing. And I think people really benefit from just rather than feeling like they're on their own, feeling like, oh, what what do I have to do here? I have to make up this whole plan and follow it. Having other people who are following similar plans and sharing their experiences is massive for keeping you consistent.

SPEAKER_03 1:03:23

Yes. So if you'd like some help with strength for runners, at Becky B coach on Instagram. At Becky B coach. Right, next question.

SPEAKER_00 1:03:30

Sorry, I was just very quickly. He wasn't ready. No, no, because I want to give the guy it's someone carpentry. No, no, who who sent that email in? Oh, right, okay. Because he messaged me on Instagram and then I sent it into the thing. I'm just trying to look for it. I'll find it in a second. George James Carpentry. Shout out, George.

SPEAKER_03 1:03:48

George James.

SPEAKER_00 1:03:49

Becky will be in touch. Um right, so the questions. Uh obviously we've got the honorary run honorary one from Seb. Shout out, Seb. If you prolapse whilst wearing pink socks, how many pink socks do you have? What?

SPEAKER_02 1:04:04

Next question. Yeah.

SPEAKER_00 1:04:06

Uh, what are your goals for the rest of 2026? So that's for me. And then you guys can chip in with your bits.

SPEAKER_03 1:04:11

Yeah, what's the plan?

SPEAKER_00 1:04:12

I think you've got a pretty solid plan in place. Plan, I think I'd I should be conservative and go a 3-0 something. So a sub 310 would be really good. I think sub three right now is not gonna, I'm not gonna be able to train enough to be able to get to that point, but I think a 309 and then the next marathon would then be sub three. But baby steps to start with and just not get injured is the aim for that. And then the other one I got, that was from Alex. Shout out, Alex. He's doing everything, I think. Um, how do you make yourself faster in a 10k? Oh god, and that's the last question we've got for the podcast. Now three hours long.

SPEAKER_03 1:04:46

In a nutshell, if you could say in three sentences.

SPEAKER_01 1:04:51

It's more about your aerobic bass than your muscle conditioning. Do lots of quality speed work, including intervals and tempo. Balance out the rest with zone two work so you don't injured, get injured and die. I can do it better, I can do it three words.

SPEAKER_00 1:05:06

Norwegian singles method.

SPEAKER_03 1:05:09

Lift weights.

SPEAKER_00 1:05:12

Okay. There you go. Well, there's three sentences, three words, and two extra words for you. Yeah. Cool. Right, final bit, one more question, and then we'll take Becky out of this hell that she's currently experiencing. I think we've lost about three stone and sweat in the time that we've been doing this. Yeah. Uh it's like a little version of underrated or overrated. Okay. Okay. Men running with their tops off in the heat. Which man? Any man. Chris Hemsworth. Or woman, but you know, you don't see it as much as. Oh, yeah, that changes things. But people running with their tops off. Tops off.

SPEAKER_03 1:05:43

Uh not bothered. Don't care.

SPEAKER_01 1:05:45

Chris Hemsworth underrated. Everyone else overrated. Solved.

SPEAKER_03 1:05:50

Yeah, Zach Efron underrated. No, I literally don't give a crap. Whatever you want to do to keep yourself cool.

SPEAKER_00 1:05:55

Do whatever you want.

SPEAKER_03 1:05:56

I run in a sports bra and shorts when I'm hot. Like, if you don't like it, then bye!

SPEAKER_00 1:06:04

Right, on that note. We'll see you next week. You're going on holiday. Have a lovely holiday. I'm gonna go drink some pina coladas. Yeah.

SPEAKER_01 1:06:11

So I guess logistic logistically, um we should have a podcast going out next week. Yeah. Um, but we are in Spain, and so we do need to find a recording time to be able to do so. So there's a chance you might end up with uh a podcast that's delayed by a day or two.

SPEAKER_00 1:06:28

Um, but you'll still get it, don't you worry. Exactly. We don't work in seven days here, remember? No. It could be seven, it could be nine, it could be fourteen. Exactly. Weekly, weekly mileage. Are you going running on holiday or just purely relaxing?

SPEAKER_03 1:06:40

Yeah, we don't not exercise on holiday. No, that'll be a gym. Uh maybe. Your hotel got a gym?

SPEAKER_00 1:06:45

Is it a hotel you're going to?

SPEAKER_03 1:06:46

I think it's got a typical hotel gym. So I'll still get a good I'll still write a good workout. Give me some dumbbells and a treadmill or dumbbells and a bike, we'll still get a little bit overhead press with the bike.

SPEAKER_01 1:07:04

We went to a hotel in Florence uh last year and it was a broom cupboard. They advertised it as a gym, but it was the tiniest room. It had space for one treadmill and like half a bench. You know, there's like little templates.

SPEAKER_03 1:07:16

And then it had dumbbells in under like tucked in the bench, didn't it? We still had a very good workout.

SPEAKER_00 1:07:21

We managed to get a circuits workout in that. Yeah. Nice bad. Made a funny video.

SPEAKER_03 1:07:25

Yeah.

SPEAKER_00 1:07:26

Um, I'm doing hopefully I'm gonna do Hove Park Run. I'm gonna give that a little whirl next week on a roll. Hopefully it'll be a bit cooler next week. We'll see how that goes.

SPEAKER_03 1:07:34

Um, we're doing Hove Park Run on the 18th of July because we're meeting my cousin. I haven't told you about that, uh, because they live down in Brighton, so maybe go around.

SPEAKER_00 1:07:43

18th of July. I on the 18th of July, I'm going to Arrow Valley Parkrun near Birmingham. So you've got two options there. If you're in the Midlands, come and come and find.

SPEAKER_01 1:07:51

We'll do it, we'll do a test for the listeners, shall we? Come see us in Hove if you like me and Becky more. Yeah. If you like something.

SPEAKER_00 1:07:58

And I think what we'll do, we'll write down each other's times without the other ones knowing. Yeah. And then we'll see who can get closest to those times.

SPEAKER_03 1:08:05

Yeah, good idea.

SPEAKER_00 1:08:07

I'm I'm expecting an all-out effort.

SPEAKER_03 1:08:09

Yeah.

SPEAKER_00 1:08:09

Good.

SPEAKER_03 1:08:10

Well, Hove Park Run, yeah. You've got a flat, flat, flat.

SPEAKER_00 1:08:14

Yeah. Lots and lots of people. Yeah. Brilliant. All right. Well, nice one, everyone. Hope you're having a lovely week and uh surviving the heat. Please do write us in with comments, emails, all those other things. Check our Instagrams for all that stuff. Thank you very much for watching. I had a lot of people. James came up between the gym again. Shout out again. No, I think he's currently residing his number one fan. Yeah. So I know he'll be listening. So shout out to him. And uh everyone else, thank you so much for listening as well. And we'll see you on the next one. Have a good one. See ya. Bye.