"I Might Just Fist A Choc Ice" + Understanding Your Training Data: The Positive Split #8

Sam has beef with Puma, Becky has a crisis of confidence and Dan just wants to talk about the football. We also get into some chat about wearables and which stats are actually worth paying attention to!

Transcript

SPEAKER_05 0:00

Becky is ready. She's laying down so far away from a microphone. It's like you're getting fight to it. Your thumb's closer to the microphone than your face is. Okay.

SPEAKER_04 0:21

Welcome back, everyone, to the Positive Split podcast with myself, Sam, Becky, and Dan. I'm being as positive as possible because I am positive it is 400 degrees right now. It's not letting up. We thought it was a one-off last week. We thought Becky would have some reprieve, but no, it's even warmer. How are you guys?

SPEAKER_05 0:39

We're eight episodes in. I'm pretty sure at least half of them have started with you saying, It's so hot in there.

SPEAKER_03 0:45

Oh, yeah, because we did an episode down in the kitchen as well, didn't we?

SPEAKER_05 0:48

Only reporting the heat. Yeah.

SPEAKER_03 0:49

Yeah. So we are in heat. We are we decided to come downstairs in the living room. It is a bit better. And it is, yeah. It is a lot nicer.

SPEAKER_04 0:57

And we are going to have hydration breaks at 26 minutes.

SPEAKER_03 1:00

And uh hydration breaks completely scheduled.

SPEAKER_05 1:03

We're going to pause the podcast for your quarterly hydration break.

SPEAKER_04 1:05

No, they will listen to the hydration break.

SPEAKER_03 1:08

Yeah, you've got to listen to us.

SPEAKER_04 1:10

Yeah. Thank you everyone that's been listening, and uh, I hope you enjoyed the last podcast. And since then, quite a lot has happened. Um, so let's catch up with all those little bits. You guys went on a holiday. Dan is looking very bronzed, and so is Becky, but Dan's Italian heritage is coming through for sure.

SPEAKER_05 1:26

I've decided that that uh they're both looking at me. I've decided that we're both judging bronzed name. I've I've decided that topless podcasting is the best podcast.

SPEAKER_03 1:37

Dan's got his top off.

SPEAKER_05 1:38

Yeah, breaking the fourth wall here.

SPEAKER_03 1:40

Yeah. If I had my top off, there would be some serious judgment.

SPEAKER_05 1:43

Take uh look.

SPEAKER_03 1:44

Take oh wait, no, Sam to um yeah, no, we went away. We went to Spain uh Monday to Friday last week, which is why the podcast is a little bit later this week. Um yeah, it was a nice, nice break. We go went to Salu in Spain, so it's on the east coast, it's about an hour and a half south of Barcelona.

SPEAKER_04 2:04

Barcelona.

SPEAKER_03 2:05

Barcelona on the Barcelona.

SPEAKER_04 2:07

Mate, I went to Barcelona and it was well hot innit.

SPEAKER_03 2:10

Well hot. Yeah, it went up to like 37.

SPEAKER_04 2:13

Ooh.

SPEAKER_03 2:14

Uh a little bit too hot for me. But we took our running trainers and we got a few runs in.

SPEAKER_04 2:19

Yeah. Is it on the coast? Yes. Yes, yeah, on the coast. Nice breeze.

SPEAKER_03 2:25

Not really.

SPEAKER_05 2:27

Um you go outside and you go out hoping for that breeze to hit you and it just never comes. Yeah, we still interesting.

SPEAKER_03 2:33

Got out at like half seven, quarter to eight, and it was already like twenty six, twenty-seven degrees. So you went to the gym? Yes, went to the gym. As far as hotel gyms go, it was not too bad. So I still did uh we did like runs in the morning and then gym in the afternoon. So I trained. I trained twice every day. People think we're mad about train like people are like, oh, you're on holiday, just give it a rest. I'm like, but I'm resting in between the exercising. I'm just sitting around by the day. Yeah, exactly. It breaks the day up and it sort of counteracts the amount of food that we're eating.

SPEAKER_05 3:08

Also, doesn't don't people just get bored of sitting by the pool? Like, I just you know we admittedly, like we don't have kids, so we don't have to like constantly be paying attention. We don't really have anything there to do. But like I I see people sitting by the pool like the whole day just asleep, and I just can't think of any.

SPEAKER_03 3:27

So yeah, we're just not very good at that. So we just well, we needed when we booked it, we're like, oh yeah, that'd be nice, just get a bit of bit of sun, bit of warmth.

SPEAKER_05 3:36

Yeah, we booked on a particularly grey day.

SPEAKER_03 3:38

Yeah, we just had the other that other heat wave, and then we had that one day, the Sunday, where it was a bit cooler, and then we went on the Monday. Um, but yeah, no, it was nice. We got had a good break.

SPEAKER_05 3:50

It was just nice to have some air conditioning for a week, to be honest. Yeah.

SPEAKER_03 3:53

Yeah. But what about you? How's your week been?

SPEAKER_04 3:56

Yeah, good. So my wife went on holiday. Oh. She went to Mallorca.

SPEAKER_03 4:00

Oh, nice.

SPEAKER_04 4:01

Very nice with all her friends. She climbed up a mountain in Mallorca, which looked good.

SPEAKER_03 4:04

Like a girl's girls' holiday.

SPEAKER_04 4:05

Like a girl's, it was uh 40th birthday for one of her friends, and then also a Hendoo for another friend. So they went and did that. So I was on primary care role. Shout out to anyone who's actually the primary care person because I live the life of luxury as the non-primary carer because I go to work early, I run, and you do take it for granted. Doing the school run, that is something else. I tell you, that is you've got to train for that. You've got to train to not uh shout at people. It is an intense experience.

SPEAKER_03 4:35

Does Addy go to the school you work at? No.

SPEAKER_04 4:38

No, that'd be much easier, but um no, my school's further away.

SPEAKER_05 4:41

So what's harder, subthreshold running or school running? School running.

SPEAKER_04 4:45

School running. 100%. We uh we got there very, very early because I was like, I want to avoid all the hassle and traffic. And my my daughter was like, Why are we here? I was like, Look, we're not stressed, are we? And then there's lots of other stressed people running late and all sorts going on. So respect to anyone who's doing that as well as training, running, working, working, just even if you're not training and running, just living your life and doing stuff, it is it's really hard. So I've uh not done as many runs and stuff because I've been school running and all those sorts of things. Um, but I've got a good sub-threshold workout in. I did because it was really hot, I did 15 by 2, which so 15 lots of two minutes, yeah. Which obviously is a little bit shorter than a proper Norwegian singles workout is, they're normally like three minutes is the shortest you do. Yeah, but it was on Tuesday, and it was really, really hot. So I was like, I'll tell you what, I'll just do more of less. Yeah, and uh yeah, went really well. At one point, I was in the um recovery bit and an ice cream van, and it definitely wasn't near any other people, drove behind me and turned its chimes on, and I was like, Are you serious? So he was uh laughing at me, I think. But got that done. An ice cream. I didn't get an ice cream, I had mentials to finish. Um, but they felt very nice.

SPEAKER_05 6:07

You couldn't have multitasked?

SPEAKER_04 6:08

Yeah, I just thought it would make a good video. Can I run a sub four minute kilometer with a 99 intact?

SPEAKER_02 6:14

I think that would be.

SPEAKER_03 6:15

What will melt faster?

SPEAKER_05 6:16

Me or the 99? What distance can I cover before this ice cream is fully melted?

SPEAKER_03 6:21

That's a good that's a good video idea.

SPEAKER_05 6:23

Who could get the furthest with all their ice cream?

SPEAKER_03 6:26

Oh, it just all drip down your hand or just fall. You've got to choose thick key.

SPEAKER_05 6:29

We'll we'll do that with the three of us. We'll each choose an ice cream our weapon of choice. Yes. And then it's gonna be tapped up.

SPEAKER_03 6:36

Oh, I think I'd go like a cone because it's a bit more solid. I'd go a nobbly bubbly. Yeah, that's a good one. Nobbly bubbly.

SPEAKER_05 6:43

Do you think a mag do you think the protective like the chocolate shell of a magnum would protect it for longer, or do you think that would just fall apart?

SPEAKER_04 6:50

But the stick one, once it starts going, the movement is gonna send it.

SPEAKER_05 6:54

The structural integrity of the magnum.

SPEAKER_04 6:56

I might just fist a chocolate.

SPEAKER_05 6:58

Whoa, whoa, whoa, whoa. Well, there's our there's our title. Just one hand, just grip it and rip it.

SPEAKER_03 7:06

There's nothing and rip it. And then you have to eat whatever's left at the end.

SPEAKER_05 7:11

Yeah. I don't think I've I've ever had like whiplash more from the sentences the structural integrity of the magnum going straight into I might just fist a chalk ice. What were we talking about? Uh school run. Oh, 15 by two.

SPEAKER_04 7:24

15 by two, and then I did so. Then I did um I went and got my haircut and just did a little 5k run, which felt fine. And then I ran on Friday, so I had Sports Day Friday, and I was standing on my feet all day pretty much, organizing stuff in the heat, and I went for a run, and it I reckon it probably is the worst I felt on a run, but not being injured. Yeah. Like I've just when people talk, sorry, gone.

SPEAKER_05 7:49

Was it flatness or was it dumbs, or was it for anyone who listened last week? Exactly.

SPEAKER_04 7:53

It was so I I rarely feel like bad on running. I feel like the initial sort of five minutes is like a bit flat, but when people talk about how they hate running because they feel terrible and stuff like that, I never really have that in that sort of sense. Once I get going, I'm fine and it's okay. Yeah. But I just so I did that run up round Worth Way, so it's all pretty much uphill for like the first 6k almost. It sucks. And then you get to the top, then you go downhill the other way. And I ran and I felt rubbish, but nothing, you know, I was I was like, right, it's late in the day, I've been on my feet all day, I'm gonna feel terrible, I'm just gonna run really, really easy. So I was literally like my heart rate wasn't even at 130, and it's normally like one, three, five, one, three, seven on an easy run. And I just felt it's the closest I've ever got, and there's nothing wrong with this, just to walking on one of my training runs. And I never I just run because I don't need to walk off, like I just run slower and I feel fine. But there was one point where I was just like, I'll tell you what, I'm just gonna suck it off, I'm just gonna walk for a bit, and I was like, No, no, no, that's ridiculous. Come on, let's just you know, feel free to do that if you do that. But for me, I just don't.

SPEAKER_05 8:58

And um think about what Becky would have said. She we know she doesn't tolerate walkers.

SPEAKER_03 9:03

No, I stop and walk on my runs if I'm feeling shit.

SPEAKER_04 9:07

Yeah, one rule for you, another rule for others. Someone looked down on you.

SPEAKER_03 9:11

Do as I say, not as I do.

SPEAKER_04 9:13

Uh so I finished that and I was like, I don't know what's got my my ankles, my cut, my calves, my Achilles just felt like one unit rather than movable objects within my so I finished that Friday, just feeling like I was like, Also, it's the end of the school week as well. I was like, did I ever do it on that workout earlier? Which felt fine and really good, and I did all the times and stuff like that. I was like, it's just really weird, don't really get it. I was like, I'd already committed to going to Downslink Park Run in Shoreham, which is really good. And I was like, my aim was I was gonna go run fast, and I was like, I literally don't know if I'm gonna be able to do it. I'll go anyway, see what happens. So I went in the morning, it was like a huge rush because where my parents live, I went down on the Friday night, hashtag childcare, and uh I then was able to get up early and go to this park run, otherwise it would be too late from where I live. And there was like three trains, I was really late, I took the wrong turn, and I was like, I had to run to get there, so it was all a bit of a rush, and I was like, This I'm gonna be injured, like I don't know if I should even do this. So I was like almost tempted just to turn around. I said, No, no, it'll be fine, I've got to trust the process. And I saw a guy called Kev, who I know, and I told her, I was like, I feel awful, I feel rubbish. But then I was like, but I have had this before where people say go and then a race and suddenly things change. And the woman did the safety briefing thing, and it was the quickest, most efficient way. I barely had time to turn my camera on or do my watch. She was like, Okay, time is ready. Three, two, one, go! And I was like, Oh, what was the safety briefing? Just okay, don't die. Yeah, watch out for the river. And I started, and I kid you not, I've never felt so good running. Oh, it was the strangest. I I was like floating for the first 2k. I was just chilling and I ran a 1930.

SPEAKER_03 11:01

Wow. And like what do you think that was mindset? Do you think?

SPEAKER_04 11:05

Or yeah, I think I was just overtired. It was like a lot of it was in my head and just that worry, and just running properly, like easy running, like I'm better at running fast than I am at running slow as far as how I run. Yeah, yeah, and so I don't think there is like an easy run that I do where I'm gonna feel good because how I run just isn't conducive to how my body wants to move. Like, I have got long legs and I do run on my toes a lot more, and so when I'm running slow, that doesn't work very well with that. Yeah, it's not natural, and when I run faster, I just I think I give what my body wants of like and also I think when my cars are a bit tight and stuff, just stretching them out, my Achilles, and just actually putting them through some doing some proper strife effort, yeah, it then starts working. So yeah, it was really hot, but it's really good park run for the heat. Why does it sub 20 minutes shady and there's like a little breeze, but it's not like a head-on thing because it's yeah north and south rather than east and west. Um so yeah, really, I was really sort of Strava said 1924, but there's a hundred percent. So there's there's a hundred and eight hundred and eighty degree turd at the top. Oh so I think it missed some of it. Yeah. On my timing thing, it was like 1930. So that's the official. You've got to go with the official. Gotta go with the official. But I was really happy with that, and then because I've done a lot of intensity, I didn't do a long run because I went to the Formula One yesterday. Yeah, I saw so went to watch Formula One.

SPEAKER_03 12:33

Where's that? Silverstone.

SPEAKER_04 12:34

Silverston, yeah. It's really, really good. So shout out Dave, the guy I ran the marathon with, who's up with some mad tickets. It was like hospitality suite.

SPEAKER_03 12:42

Did you see anyone famous?

SPEAKER_05 12:44

At the Formula One, yeah.

SPEAKER_04 12:48

Only famous people there. It's like a cat. You mean in the hospitality?

SPEAKER_03 12:53

Yeah, like I saw pictures of Adele, she was there.

SPEAKER_04 12:56

Yeah, no, we were with the people we were with were all older Americans who were like loaded. They were like, We've got a house in Monaco, you know, we just we've literally come here to watch this, and we just get chauffeured here, and then we get taken back, and then we go off somewhere else. I was like, I'm a teacher and I don't belong in here, but um I'm living my best life. There was free food and drink, I had two tangos, so I did not get value for money.

SPEAKER_03 13:21

Two tangos, please.

SPEAKER_04 13:22

People were like, you know, nothing off the champagne, and I was not. I was like, it's Sunday. Come on, guys, I've got a job. I was like, Oh, no one here has a job now because you're all millionaires. Yeah, yeah. So Sunday doesn't matter to you.

SPEAKER_03 13:32

No, like all the days just blow into one, don't they?

SPEAKER_05 13:35

Did you at least get your tango poured into a glass?

SPEAKER_04 13:37

No, she offered it, and I was like, Oh no, I was having the can, and she and the lady looked at me very funly.

SPEAKER_03 13:41

I was like, I preferred drinking fizzy from a can. Yeah, 100%. I don't know why, it just keeps it.

SPEAKER_04 13:47

But it was a very, very fun day out. But again, that was a lot of walk in. So I had today off, and then this week is the start of my marathon training. Officially, but anyone that knows Norwegian singles knows that it's not just about one block, it's just the continuous continuous overall progression. But this is when it sort of begins. So yeah, we can talk about that later.

SPEAKER_05 14:06

Nice, very nice. Um, I was gonna say something and then I forgot about it. We had a fun run yesterday, didn't we? Oh this is just just a bit like what you were saying. Episode 200 of Becky Hates Running in the Heat. Yeah.

SPEAKER_03 14:21

I was just being well, Dan, you described it well yesterday, like where you're just being battered by Yeah, oh yeah.

SPEAKER_05 14:28

I think I I think the words I used were occasionally you need a run that just slaps you about a bit. Yeah, like that just just humbles you and puts you back in your place. And that was Becky trying to do an easy run in stupid UK summer weather.

SPEAKER_03 14:41

Yeah, and it probably was a little bit too fast for an easy run, obviously it's me. Um we did started worthing, splash point, at leisure centre, but then we ran towards is it Little Hampton Way? Yeah. We went the like the park runway. Yeah, so we did we were gonna do 10, but we ran that way, got to four and a half K and then it was turned around to run back. So anyone that's knows Worthing or it's just like a straight along the seafront, just an out and back. And we did uh yeah, we wanted to do ten and it ended up I ended up doing just under nine because by the time we were running back, I was like that heat wet bubble round your face.

SPEAKER_04 15:24

It was just and there's nothing else to concentrate on because you're just running in a straight line.

SPEAKER_05 15:27

And there's no shade, and there's no nothing, it just felt relentless. Basically, you know that that reel that I posted up that we talked about last week um about running in the heat and how best to avoid it, the one that Becky didn't watch. Yeah, we basically did the opposite of every single thing to test it out. Yeah, yeah, yeah. So we made nice run. Obviously, we do we did hydrate, we did, we did drink some. Yeah, we brought we brought the water with us, but uh we probably didn't have enough water, and then we ran in a nice open area where the sun was just beaming down.

SPEAKER_04 15:55

And also, I think running with someone in that heat is awful, yeah. It sucks because you're not in the mood of like chatting away, like you're just gonna suffer. I just want to be alone and let me suffer. I like my run the other day. If so, if I was with someone, I'd have been like, this is the worst.

SPEAKER_03 16:09

Yeah, this is the most unsocial, and we just spent the week together, yeah. And I well, I already put my earphones in at the start of the run, and I was like, I'm not gonna talk to you.

SPEAKER_05 16:18

I think we exchanged about two sentences on the whole run.

SPEAKER_04 16:20

So the heat, honestly, is but I was like, while I was running, and I I was talking to the camera while I was doing this, making a video, but I was like, I I do I will take it for granted. Like, if it went tomorrow, I would suddenly be like, Oh, I'm glad it's not there, and you know, there's another re- So I was like, I'm gonna really try and make the best of this, and if I have to run a bit slower, then so be it. Or so I think I've got to try and come up with some ways to still because I've got to do some long runs soon. So I'm gonna try and do trails or get the train somewhere and run back and make it like a bit of an adventure and sort of embrace the and that's what I think I did at Park Run. I was like, right, I'm prepared for this to suck. Yeah. So when I when it wasn't as bad as I thought it was, it then got me on a positive mindset. Whereas when I just started running on Friday, I hadn't really thought about it. And when it started getting hard, I just wasn't prepared. And then you end up just spiraling.

SPEAKER_03 17:11

Because you said you're gonna because in your head, you're like, I'm going for an easy run, and it's like it's not feeling easy. Yeah, and put it on the back foot. Oh, I'm running it at like a six minute kilometre, but it's not feeling easy. What?

SPEAKER_04 17:22

Yeah, and it's all uphill, and like it's just trying to find ways to sort of because I think I really do think it's pretty much gonna be like this until like October.

SPEAKER_03 17:31

Well, like you just said, it's here to stay, so it's you either keep moaning about it or you just adjust your training. But caveat, all this training in the heat means when it does get cooler, we're gonna be like fit as fuck.

SPEAKER_04 17:45

Again, I was saying that in my video when I was running the paces the other day. I was like, when it's like eight degrees, oh mate, cloudy day, no wind at Worthing Park run. I genuinely think I could bust out like an 1845 if it was like tomorrow.

SPEAKER_05 17:57

Becky's sub-20 is always on the way. Yeah, 100%.

SPEAKER_04 18:00

So there are massive benefits to it, and it's like you say you just gotta adjust your the framing of it, otherwise you're just gonna be miserable all summer. So it's trying to work out yeah, right, what am I gonna do? So I'm gonna do a lot more trial stuff for my long ones and efforts and just adjust it. Like if I don't run a subthreshold perfect thing because it's slightly up a hill, then so what?

SPEAKER_05 18:19

You've got to give yourself a break. Well, um, spoiler alert the next week's Coach's Corner uh is actually gonna be about marathon prep. Oh, because we were thinking that a lot of people were gonna have autumn, winter marathons coming up, and so now July is around the time that you're looking to put that plan into place to actually like start a training block.

SPEAKER_04 18:39

And everyone's gonna be finding about London in the next week or so. Oh yeah, this week.

SPEAKER_03 18:44

Oh yeah, beginning in January.

SPEAKER_04 18:46

I think people are saying like 12th, 13th of July. Yeah. That sort of time. That sounds well. I'm getting in. I've manifested it.

SPEAKER_05 18:52

Yeah, me too. We're all getting in. We're all getting in so that we can run a caterpillar.

SPEAKER_03 18:56

Oh yeah.

SPEAKER_05 18:58

Well, I'm that's my that's the the thing that I'm building at the moment is I'm building a full like toolkit blueprint for Yeah, I saw that. That looks really good. So it's gonna be everything, it's gonna be training plans and nutrition and strength and blah blah blah. I'm like, oh but the thing that I think most people struggle with is like what do I do first? Like what on earth? Like it's just overwhelming thinking like, oh god, there's 50 different things that I'm supposed to be paying attention to. I also need to live my life at the same time. So, like, what do I actually do? Where do I start? So that's the whole point of the blueprint. But next week I want to go into a bit more detail on that. Um, but this week we're gonna be talking about uh we're gonna be getting getting our tech nerd on, talking about wearables. But before that, Becky's about to say something.

SPEAKER_03 19:42

Oh, I was just gonna say, have we got any news?

SPEAKER_05 19:44

Yes.

SPEAKER_03 19:45

Oh, is that what you were gonna say?

SPEAKER_05 19:46

That was the next part of my sentence.

SPEAKER_03 19:47

News first.

SPEAKER_05 19:48

But before that, we have our news corner. We need some theme music. Uh well, that's perfect then. Okay. News corner.

SPEAKER_04 19:56

That's like the MTV thing. Do you remember that? Um No. Oh I remember MTV. Yeah. And then so they go M and then T, then V, and it all joins together to make like a harmony.

SPEAKER_05 20:08

No, I don't remember that. Sorry. Bloody children. Um anyway, news corner. Uh what do we have in the news? I've got news. You've got news. Alright.

SPEAKER_04 20:18

I am officially stamping my name against Puma Fast R3 is a rubbish shoe.

SPEAKER_05 20:24

Oh, what injury has it given you?

SPEAKER_04 20:27

Nothing. Oh. But last park run, one before that, I did I ran a fast park run and then I couldn't run afterwards back to my car because my Achilles was so angry. And then I did exactly the same with my leanings on, and I ran happily three, four canal messages.

SPEAKER_03 20:45

Yeah, because I saw your Instagram.

SPEAKER_04 20:46

So I was like, this is definitely the shoe that has caused this because I did the same sort of intensity, and they're just not for me. So I'm not saying that for everyone, just my opinion or for me.

SPEAKER_05 20:57

So you're saying that Puma is shit.

SPEAKER_04 20:59

They are for sale. They're on vintage at the moment. What size? 8.5.

SPEAKER_05 21:04

I don't think they're gonna fit you, Becky.

SPEAKER_03 21:06

No, I I was just asking for the Psycho.

SPEAKER_04 21:08

So if you have a nemesis who you would like to beat in a park run, you want to buy them and say, Oh, run in these, and they may or well injure themselves. But I've had so many people come to me and say about yeah, I had them and I was out with an injury and things on the internet and stuff like that. And obviously, there are other people that have worn them and been fine, but for me, it's just too aggressive. It's not necessarily aggressive, they're just like very minimal. And I just don't like that. I prefer a chunkier shoe, I think. And it's definitely not it makes it feel like it's faster because there's less of it. Yeah. But when you actually look at it, it's not faster, it's just how it feels on your foot. So not for me, I've decided. Yeah.

SPEAKER_05 21:52

I mean that that and that's a problem. That problem that you're having is a problem that a lot of beginner runners have when they just buy any pair of carbon shoes. Yeah. If you're running is it is like I don't know getting a Ferrari just after you've done your driving tests. Like, yes, you can get the thing, but if you're not equipped to actually handle the uh the power and the speed and and what it's actually doing, then you're gonna be in a bad spot. And what carbon shoes do is they force your feet into what might be an unnatural position for you because they're loading your legs in a different way. And if you haven't if you haven't run enough, if you're not conditioned enough, if you haven't done your strength work, all these different things that feed into it, your body can't handle it, and that's what causes injuries. And the pumas are just taking that to a really, really extreme level. Yeah. Um, I mean, you only have to look at like the Fast R3 and the the geometry of the shoe and the way there's basically no heel on it to see that like yeah, you you have to run the way it wants you to run, and if you're not built for that, it's gonna fuck you up.

SPEAKER_04 22:52

Yeah, you really I really underestimated how different shoes can engage different parts of your feet and ankles, and and I I never felt it until I ran in those shoes. And I you could literally feel different parts of your leg without like getting tired or sore. It's funny compared to other shoes, it's so weird.

SPEAKER_03 23:11

It's funny you say that because I just did like two hours ago, I just did some I was trying your Norwegian singles. I was doing three minutes on, one minute off, yeah. Because I was just yeah, I went on the treadmill, obviously, because it's in case you didn't know it's hot, and I was just wearing the Adidas S like the Evo SLs, and I felt that in parts of my ankle Achilles that I never feel in any other running shoe, and I don't know what it is. Like, how are they so different?

SPEAKER_05 23:40

That because they get so narrow in that midfoot they just don't have the the support there because you had that with the Sokony Endorphin Elite 2s as well. That when you unless you were running at speed, anything lower slower than like your faster, like your 5k pace, anything slower would was just buckling your your ankle and your knee in which caused uh caused ankle pain.

SPEAKER_03 24:01

Yeah, I mean they they like they feel good and they push me forward, but yeah, I was feeling in my ankle like not where I normally feel in my ankle, but I was feeling it all in the Achilles and up in my calf, and I was like, oh, that's new, and I don't ever feel that in any other ones, so yeah, but it just shows what a pair of trainers.

SPEAKER_04 24:20

Yeah, it's great you just think it's just a shoe, what can it do? But actually, there's so much nuance, yeah. So you just don't know, and you just buy it, and like you say, Dan, you just run in it and hope it works.

SPEAKER_03 24:29

Yeah, you don't know until you try, do you?

SPEAKER_04 24:31

I've run two marathons in shoes that I've run less than five kilometres in before. God roll the dice, baby. Nothing new on race today.

SPEAKER_03 24:38

That is our mantra here.

SPEAKER_04 24:40

Yeah, it's not new. I've I've I've looked at it before. I've opened my eyes and seen it on the start line.

SPEAKER_05 24:46

You've used some really powerful visualization to break the shoes in.

SPEAKER_04 24:51

Yeah, but trust the leanings, honestly, they are so good. You can talk of shoe feeling shoes, in like the last 2k of that park run I did, I can feel them helping me, and they they they they are saving your legs. I think that's where they're fast. It's like protecting my legs differently to the fast R's, whereas the fast R's are like forcing my legs to work, and therefore it tires them out. The leanings are like doing their job of making me go fast, but at the same time cushioning it in some way that is like not slowing you down, and so yeah, I did like a 343 last K, like where I was had that in me to be able to push on because I'd save that energy, and I think that's why they'll be so good for like half marathons, marathons. And I wore them for London when I was completely ruined because of Brighton, and it got me through. And I genuinely had I been wearing like the Fast R's, I would have just injured myself within minutes, probably.

SPEAKER_03 25:52

Yeah, you wouldn't have you wouldn't have finished that race, would you?

SPEAKER_04 25:54

So it does it's enough to make a difference. But so you've got to try and try these things out. But how do you try shoes out?

SPEAKER_05 26:01

It's why it really winds me up that people all right. Can I yell at a cloud? Yeah, okay, good. Why do size I kind of get it? Like, you don't want people just buying shoes, trying them, like messing them up and then and then sending them back, right? Like everyone's got a business to run. But the restrictions on trying shoes to not be able to send them back, where it's like you can't even test them on a treadmill. It's like if we see any sign of of use, uh, we're not going to take them back. I'm like, oh cool, so I can get them out of the box and look at them, and if I stare at them hard enough, I might know if how they work.

SPEAKER_04 26:33

Like the kitchen test is not enough.

SPEAKER_05 26:35

Yeah, like what would you want me to do with this? Like if I can't actually try the shoe, why would I bother buying it in the first place?

SPEAKER_03 26:41

So a pair of lifestyle shoes, isn't it? Like running shoes, obviously designed to be running it, you're running in them, and if they don't fit or feel good or yeah, they're causing you issues.

SPEAKER_04 26:50

I can't a brand, and I know some brands do this, but it's not often. But if you were like Humor or Nike, you've got enough money to pay a rep to go to different parkruns every single week and take a load of shoes and let people run in them. Like the amount of even just like like for example, like the Apple store, they're not there to sell stuff to make money, they're there just so people have Apple in their mind and can go see the products, and so when they do buy it on the internet, they've been able to have a look at it. Physically feel so it's not about selling shoes to people at Parkrun, but those people trying them out, yeah, that that to so many new runners, it's like, right, why don't you try these Deviate Night Shows? Because a lot of people are scared to buy those sorts of things, they're so expensive. Yeah, and so that would be such a I think. Do Adidas do it with the trail shoes? Um you know the Maverick trail races, yeah. I think Adidas um yeah, show up and let people try them out and well, yeah.

SPEAKER_05 27:47

I mean, like I mean, this goes for all running brands. Like, stop giving gifting them to fucking influencers, just go to park runs and actually let people use them.

SPEAKER_04 27:55

It just seems like a a bit of an open goal for brand awareness and new runners because a lot of people, once they get into a brand and they like it, yeah, yeah, they then stick. I bet a lot of people like have more than one pair of a similar a type of shoe.

SPEAKER_05 28:09

Yeah, 100%.

SPEAKER_04 28:10

Yeah, you just think that would be quite a good way, and you could, you know. I wonder if Park can allow it.

SPEAKER_05 28:17

Or even if you just went to a popular park, like a park in London, even if you just go send a rep to just hang out in a local parking shoes.

SPEAKER_00 28:31

20 shoes and alpha flies in the world.

SPEAKER_03 28:36

But for example, like you could have a pop-up, like say Puma had a pop-up, like a stand with a couple of reps there, and you've got all people running around Battery Park. Back to Park, you've got a bunch of sizes, yeah. Come and have a go.

SPEAKER_04 28:49

I think there are some things like that where the people get a chance to try, but it's just not again, it's even for me, a very confident runner who can run pretty quick on average. I'm I would feel awkward approaching these pop-up things and asking to try. Whereas at like a parkrun where it's just part of the thing and saying, Oh, what you know, have a stall with all your shoes, you know, you give them your running shoes, and you just run off in them.

SPEAKER_03 29:15

Yeah, I was gonna say, how could you m manage that sort of thing? If you get a PB, you get to keep them.

SPEAKER_04 29:19

You can do all sorts of like funny things, like you know, the first three people to get PBs, or we'll pick four people who get PBs.

SPEAKER_05 29:26

I think once you once they figure out how to get around the problem of someone tries the shoes on and then just fucks off. Yeah, once you figure out how to get around that, then give me a barcode tag or something or your park round barcode. Get blacklisted from parkrun forever.

SPEAKER_03 29:38

Yeah, that'd be there'd be something you could do.

SPEAKER_05 29:40

Yeah, cool. So, first news, Puma Fast. I was gonna say Sam hates the Puma Fast R3, but I think the Puma Fast R3 hates Sam.

SPEAKER_04 29:48

Yeah, to be fair, I I would probably say I'm not a fast enough runner, you know, and I I hate when people say you have to run a certain speed to wear certain things. Because I think some slower runners do benefit from carbon shoes, maybe not as much as other bits, but I don't think it's uh you have to run a sub whatever to have shoes. Yeah, but I do think the fast R's, yeah, you've got to run away, which is very much on your toes, which is yeah, and that's why quite a lot of pros don't necessarily wear them because I don't, you know, some heel heel strikers, all sorts of you know, toes doesn't mean you're better or faster, yeah, but it's just certain types of runners, I think.

SPEAKER_05 30:27

Maybe I should try them. I run up, I run up on my toes. Um they're yours for 185 pounds. And chopping off part of my foot to fit into size 8.5.

SPEAKER_04 30:35

Yeah, whenever I post about my size of my feet, everyone's like, Oh, you've got really small feet. Well, you think you're taller. Is it small?

SPEAKER_03 30:41

It's not I wouldn't say it's like average. I wouldn't say you've got big, I would say you've got small feet, but you haven't got big feet yet.

SPEAKER_05 30:46

It's small for your height. I think that's the that's the thing. Yeah.

SPEAKER_04 30:50

Like let's get let's don't look at me up and down like that, Dad. Yeah, my my leg length to foot ratio, I shouldn't in theory be able to stand up. You know, like a bee shouldn't physically be able to fly. I'm like that with running. And that man should not be able to walk.

SPEAKER_05 31:05

Um, right, news. Uh one small, uh uh very small piece of of clarifying news. Um, I found an update on the IKEA marathon. Oh, yes. Um, it turns out the one loop is about one and a half miles, so it's gonna be like a 17 lap uh interesting. It's gonna go around all of the checkouts and the aisles and everything, um, and one one full uh one full loop is about one and a half miles, so yeah, 17-ish loops.

SPEAKER_03 31:31

That doesn't sound like that much when you say it like that.

SPEAKER_05 31:33

17 trips around IKEA.

SPEAKER_04 31:36

I don't know why it's once you get 10 done, you're like, oh, it's any more to go.

SPEAKER_03 31:39

Yeah.

SPEAKER_04 31:39

Um we do that anyway, just the unofficial IKEA marathon and just turn up.

SPEAKER_05 31:43

But whilst it's open, yeah, just run around.

SPEAKER_04 31:45

What can they do? I'm I'm browsing. Just really indecisive about that.

SPEAKER_05 31:51

13th time you loop around. I still haven't made my mind up. Um but that was the only thing with that. Um News Corner really this week is really just an excuse to chat quickly chat quickly about the football. There is a running point in here, but how did you find the England-Mexico game?

SPEAKER_04 32:06

Yeah, I didn't stay up. No, I didn't stay up because I was at the I was at the 401. That was good. I saw a thing about bicarb, fly carb, you know fly carb, the bicarb.

SPEAKER_03 32:16

No supplement. Yeah, supplement.

SPEAKER_04 32:18

They were saying that they the England team should be taking bicarb because it's the lactate buffer and at altitude, it makes a difference.

SPEAKER_05 32:27

Hold on, you're you're telling me that the the the bicarb company thinks that everyone should be taking bicarb.

SPEAKER_02 32:33

Yeah.

SPEAKER_05 32:34

Oh, interesting.

SPEAKER_03 32:36

And how does it help with altitude? Something about lactate, I don't know.

SPEAKER_05 32:40

Something about lactate, I don't know. See, this is the problem with marketing.

unknown 32:44

Yeah.

SPEAKER_05 32:45

I heard this and he says it very confidently.

SPEAKER_04 32:48

But I said I I I didn't then drop it off. I then was like, let's talk about it. Yeah, well I wasn't saying that as true. It's interesting they said that. I was like, I said, yeah. Um I saw a good fact about the French team. Go on then. So the French team have played like half the amount of minutes as a lot of the England team overall in the season. They've done the least amount of distance, they've done the least amount of sprints, as a lazy French choke in this where where they are by jogging and just and they've been hammering everyone because they are the way how efficient they are, and they're just and so they aren't even at gear two yet, which is slightly worrying.

SPEAKER_05 33:26

It is slightly scary. Oh, well, here's a similar similar stat for you. Um last season, in out of the 618 outfield players um who were who were playing, um, and I think this was in MLS, I can't remember, but it's it's a Messi stat, basically. Yeah, um, and it just says number one because Messi was the top scorer. Um, but in terms of overall distance run on average per game, where do you think he came out of 618 players? Last. Dead last. 618.

SPEAKER_03 33:59

God.

SPEAKER_05 34:00

So if you want efficiency, he scored the most goals and ran the absolute least out of 600 plays. Stand next to him, guys. Yeah, which is just you do, and he gets away. But that that's what football players have to do as they get older, they have to get more efficient.

SPEAKER_04 34:13

Yeah, well, Haaland in the Norway game, he had like six touches. Yeah, and it doesn't matter. And two of them were goals, one of those touches out of he'll have ten in a game, and one of those gut touches at least will go in the goal. Yeah, and he knows that, so he's not chasing it. He doesn't get like Rooney used to not get in the game, and then he'd drop further and further back and find the game, which was good for him, but that's not what you need.

SPEAKER_05 34:35

Haaland did also hit 36 kilometres an hour when doing one of his sprints in a in a drill, though.

SPEAKER_04 34:41

Have you seen all the memes of him running after people? No, it's amazing. It's like the Haaland, Haaland, and it's like this big Viking chasing you.

SPEAKER_05 34:51

It's like he's a he's a bit he's a big boy, yeah.

SPEAKER_03 34:54

I've seen.

SPEAKER_05 34:55

Um, but th there was a point to the the whole Inglo-Mexico thing. I didn't want to just revel in in our win that much. Um, but the game was played in it was the at the Azteca Stadium in Mexico, uh, which is 2,200 metres above sea level. And turns out there's a lot less oxygen up there.

SPEAKER_04 35:15

Yes.

SPEAKER_05 35:16

So the amount of that that hits your VO2 max by is something that I was reading up on. Um was for every once you get past 1500 metres above sea level, every thousand meters past that, rough, roughly speaking, you take about a 7% hit to your VO2 max. Wow. So if you've got a VO2 max of, let's say, 55, you're already knocked down to about 50 to 51.

SPEAKER_04 35:42

Yeah.

SPEAKER_05 35:42

Just from just from how uh how high up you're the altitude that you're that you're running at. So that in elite sports where you're having to just sprint back and forth the whole time. I mean, footballers will cover what between 12 and 15 kilometres per match, depending on how much they're running, and a lot of that is sprints, but the difference that that must make to your your athletic ability is just crazy to me.

SPEAKER_04 36:08

It didn't make enough of a difference, though.

SPEAKER_03 36:10

It's coming home.

SPEAKER_05 36:13

Um but yeah, so I just wanted to sneak it into News Corner just to understand like if you could, you could only run at that altitude for a year, would you do it? So you would get all the benefits and you'd be able to come back after a year and back and you'd get all the benefits from training.

SPEAKER_04 36:29

But does it doesn't it wear off? As in does it necessarily make you fitter, or do you have to constantly be up there for it to work? No, not necessarily because people go to they do Kenyan training camps.

SPEAKER_05 36:43

It turns 2,400 metres above. I mean America as well, because America's got some. In um Arizona, is it? Colorado's got some oh, what's the really famous one called? Philly Bowden was there last year. I can't remember what it was called now. Flagstaff. Yes, that's the one I was thinking of. Um Flagstaff, yeah, that's another another altitude training training camp. But um I mean, if you think about it, you're not like you're not necessarily going to lose all the benefits because all you're doing is training in an area where there are less oxygen molecules, so you have to get more efficient at taking in the oxygen that you've got.

SPEAKER_04 37:16

Yeah.

SPEAKER_05 37:16

Um, so it's it's almost like an extreme version of doing all your running nasal breathing only.

SPEAKER_04 37:20

Yes.

SPEAKER_05 37:21

Like that's similar sort of idea, right?

SPEAKER_04 37:23

You can get masks, can't you? That implicate it. Like paying the masks.

SPEAKER_05 37:27

Yeah, and there's companies that like sell things that you put in your mouth and it restricts the amount of oxygen that's uh that goes through. It's not a bull gag. It's a little bit more. I mean, it's basically a fancy bull gag, but probably more expensive. Yeah, probably more expensive, yes. Um, but if you could only go for a year, you could you had to go for a year, but every single run you did was a year, and that includes any of the races and anything you've got coming up, would you do it?

SPEAKER_04 37:58

If it improves everything overall.

SPEAKER_03 38:00

Yeah, if I come back and then I run in the cold and I'm running like a sub three hour marathon, yeah.

SPEAKER_04 38:06

I'll be like, Because a lot of Americans always talk about sea level because we don't have that because everywhere's at sea level pretty much like it's it's yeah, it doesn't make a difference. Whereas in America it can be a very, very big difference. But then what's also funny is at altitude, like with cycling, the air is thinner, so you go faster. So there's when they do like the hour records, lots of them are set at altitude because the gain from the less air density is greater than the loss of fitness. Oh, interesting. So it's like a mixture of what you want and how you do it. Yeah, it's quite cool.

SPEAKER_05 38:41

I wonder if that means that if there's less no, that's less oxygen, not less air. I was thinking, um, does that mean that the wind isn't as strong? There's like there's less there's less of it. So is it like is it like a thinner wind? I don't know. Thinner wind. Thin wind. Thin wind. That sounds like a that sounds like a fueling, like a fuelling thing. I need to take my thin wind. Um right.

SPEAKER_03 39:06

Um anyone who's?

SPEAKER_05 39:07

No, no, though it was a slow newsweek.

SPEAKER_04 39:10

Yeah, that's right. But London Marathon, good luck to everyone. Let us know if you get into London Marathon. Yeah, we're definitely getting in, and we hope you get into London. And then lots of people will be getting into Brighton because they won't be getting into London. Yeah. Yeah.

SPEAKER_05 39:22

And then they'll be getting.

SPEAKER_03 39:23

And they automatically get put into London.

SPEAKER_04 39:25

If you chose that option, you I chose that option.

SPEAKER_05 39:27

And don't don't you get like double the entries if you did that?

SPEAKER_04 39:30

Uh no, if you bought the vest, you got double the entries. Right. And then you get the vest if you don't get in. Right. There's all sorts of different options, I think.

SPEAKER_05 39:41

What does it just say loser on it? I didn't get in.

SPEAKER_03 39:45

I didn't get all get in, but I got this lousy t-shirt.

SPEAKER_04 39:48

But if you don't get in, I highly recommend Brighton. That's really good. There's Manchester, which I don't think is sold out yet. Don't think so. But that's very flat and fast, and that's very good. Yeah. Uh there's Leeds around that time, which is Hilly, but a really good um Andy Mag's got a really good um Andy Maguire, he's got a very good um YouTube video all about that. Uh, what else is there around that time? I keep getting into Amsterdam by accident. Oh they because I put I put myself on the wait list just on a whim because it was free, and they keep emailing me with better and better tickets because there's two starts. There's like one outside the stadium, one inside the stadium, and then it's obviously whatever the person's bought when they've transferred their ticket, you also get it. So I've had ones, ones with like free t-shirt, free medal, like all these other things, or medal engraving or whatever, they're really trying to tempt me, but I'm like, I can't do it.

SPEAKER_03 40:43

It's autumn, isn't it?

SPEAKER_04 40:44

Yes, October 17th or 19, 18th, 19th, one of those days, it's the same day as Abingdon.

SPEAKER_03 40:50

It's meant to be very flat, isn't it?

SPEAKER_04 40:52

Very flat, really good, but I've I costed it up and it's at least 600 pounds. Oh yeah, yeah, no, thank you. And for a non, you know, if I was doing a really big like this is just a sort of an interim marathon before I, you know, try and do sub three. So I'm like, Abingden's perfect for that. More than fine. I'll spend that on Berlin, I won't spend it on Amsterdam. Yeah, so I don't know. Yeah, no, Frankfurt looks really good as well. That's at that sort of time.

SPEAKER_05 41:17

There's so many.

SPEAKER_03 41:18

Yeah, there's a lot.

SPEAKER_05 41:19

Right, news corner, done. This is this is Geeks Corner, this one.

SPEAKER_03 41:23

Geeks Corner. Yeah, so we thought we would talk about wearables with uh like fitness watches. So most runners I would say have either an Apple Watch, a chorus, or a Garmin. Could I is there anything else?

SPEAKER_05 41:37

Sunto. Yeah, there's solar. Yeah, Huawei, Sunto, like there's a few other shit ones. Gosh, you can't make enemies this early. Oh it's alright. You've only about only about five percent of the podcast have clicked off. If as long as you keep Apple, Garmin and Chorus happy, you'll still have like 90% of the market.

SPEAKER_03 41:56

Um so yeah, we just thought we'd talk about how accurate they are, like some of the stats. We won't obviously I mean, there's so many, we won't go through all of them, but endurance score, body battery, calories, which is always a lot shit.

SPEAKER_05 42:11

Um so yeah, we just thought we'd go over a few and sort of discussing my thoughts on why there's so many of them is I think some of them are very useful, but I also think a lot of it is just different companies trying to differentiate themselves, and it's just like it's all the same underlying data, but just put into slightly different ways to uh to make it seem more novel.

SPEAKER_04 42:33

What do you guys actually use to start with?

SPEAKER_03 42:36

I think that's a good I'm a Garmin forerunner. Which one is it? 965. 965.

SPEAKER_05 42:42

965. So quite fancy.

SPEAKER_03 42:43

Quite fancy. Quite fancy. Well I've had it two years now.

SPEAKER_05 42:46

Yeah. Yeah, well. Thank you for explaining how maps work. Do you tell me what else we can do with it?

SPEAKER_03 42:59

No, because that's what I was trying to when I was looking for my new one, it was either this one or another Forerunner. The other Forerunner didn't have the maps, and I did go for the maps one. Yeah. And then it was like an extra 200 quid or something. Yeah.

SPEAKER_05 43:12

A lot, I think a lot of runners when they look and they're like, Oh, I want to get one, and someone says, get Garmin Forerunner, and then you're like, Cool, there's like 30 different types. What do I get?

SPEAKER_02 43:20

Yeah.

SPEAKER_05 43:20

But basically, the two so there's there's a 265 and there's a 965, and one of the biggest differences between the two is 965 has onboard maps, which is super useful if you want to plot out routes and stuff. Yeah.

SPEAKER_03 43:34

Um, but what did what one do you have, Dan?

SPEAKER_05 43:36

Uh I have a Fenix 8.

SPEAKER_03 43:38

And what do you have, Sam?

SPEAKER_05 43:40

I have a Koros Pace Pro.

SPEAKER_03 43:42

Was that the one I got from Dan?

SPEAKER_04 43:44

Dan, yeah. Dan definitely bought. Dan bought. Shut up. Don't help me on the podcast.

SPEAKER_03 43:53

That's what I was gonna say.

SPEAKER_05 43:55

The watch of the wrong guy, Koros.

SPEAKER_03 43:58

Great.

SPEAKER_05 43:58

Now I've been blacklisted by. Cars. I'm leaving all this in. Fuck you both. I've lent it to Sam. Yeah. I've paid a big deposit. Which is non-refundable. But yeah, so we've all got different watches. Everyone's got different watches. They all tell us different stuff. What do we actually do with that information? Um, so I mean, I I would start with just by saying, like, yeah, what what when you look at your watch, both of you, what do you actually pay attention to? Like, which are the stats that you're like, oh, this is actually this might impact how I train? And which are the ones you're like, I don't give a shit.

SPEAKER_04 44:34

I I really I've so I've had a Garmin and a Chorus. I I really like the Chorus software of tracking uh where my fitness is going. I don't trust it as in I don't believe it as gospel, but because it's the same algorithm based on all the stuff, I the progress is what I measure, if you know what I mean. Yeah. So I find that really useful. Obviously, I find it more useful when it's telling me things I want to hear. Yeah. And when I'm not seeing those things, it's also obviously terrible. Uh but it's just a it's just a handy way just to check in, but I do not obsess over it and live my life by it. I just check it every now and again just to see what's going on. Like the VO2 Max and stuff like that. It's just a number that I just I don't think that is my VO2 Max, but I see if it goes up by one, then I'm like, okay, my VO2 Max has got better.

SPEAKER_01 45:22

Yeah.

SPEAKER_04 45:22

And that's that's how I use it in that way. Yeah. I like, I really like the features of when I'm running the pace, heart rate, all that sort of stuff, and I have different different metrics in that way. But I think you can, and fair play to anyone that does, if you want to obsess over it and have all the all the things in the world, if that's what you enjoy when you do running, that's fine. But for me, I try and keep it as simple as possible. Yeah.

SPEAKER_05 45:46

Yeah, and I think I mean, I think that's the best way to look at it, is like everyone should be able to understand understand their own body in terms of feeling whether, like, you should know whether you're feeling fitter than you were three or four weeks ago without needing your watch to tell you. But having the numbers on your watch are a useful way to validate that. So it should be like you go by how you're feeling first, and then if the watch agrees with you, great. If the watch is going the complete opposite direction, then you look and think, oh, well, actually, let's let's reassess, let's look at this, let's dig into the numbers a bit more.

SPEAKER_04 46:17

What I find interesting is I think the predictions are quite spot on for my chorus. But for example, at the moment it says I can do a 305 marathon, and there's no way I could do a 305 marathon because I've not done any long run. So it's like it's almost saying I've got the fitness based on what my 5 and 10k. Yeah, but I would love it if it was like with more training, this is where you would be at. But it doesn't give you that. So it gives a lot of people, especially in the long, I think the shorter distances, it's obviously much more accurate. And I know you said that in the past, yeah, because it's an easier thing to there's less variables there, less time for things to go wrong. Yeah. And I think there's a space there for someone to actually build in something that is a bit more like nuanced with like marathon and half marathon.

SPEAKER_05 47:02

Yeah, yeah. In in like research and stuff, it's it's called confounding variables, like things that can get in there that can really just mess the whole thing up.

SPEAKER_04 47:11

Yeah.

SPEAKER_05 47:11

Um, and one of those for like yeah, watches with marathon uh predictions is just the fact that it just it just doesn't have that level of information to be able to tell. So yeah, it's kind of it's extrapolating a lot, and the more assumptions it makes, the less accurate the the prediction is gonna get. But overall it's still pretty good.

SPEAKER_03 47:30

Yeah, yeah. I I would say when I look at my watch, I have my steps because I care about making sure I'm moving enough. Uh so I use that. I use VO2 Max, like Sam said, it keeps it will always sort of float between a couple of numbers. Sometimes after a run that has felt like shit, my VO2 Max goes down, but then if I'm doing I don't know, like a class or a strength session, it will go back up. So yeah, I sort of pay attention to that, even though I know just because I had a shit run doesn't mean I've got unfitter. Uh so I don't unfitter. Unfitter. Is that word? Oh, it is now less fit. Less fit. I have training status, and that looks like it takes into account when I look at the screen VO2 Max, HRV, load, recovery. Oh, my heat acclimatation acclim acclim acclimatation? Is that how you say it?

SPEAKER_05 48:32

Yeah, no, yeah, you know what I mean. Yeah, you go acclimation.

SPEAKER_03 48:35

Oh, it's gone down. It wasn't going to be.

SPEAKER_04 48:38

Because it heard you whingy.

SPEAKER_03 48:39

Yeah, I was having a shit run yesterday. Uh and that's pretty much it, really. Um yeah.

SPEAKER_04 48:44

How much attention do you pay? Because I know Garmin has the well, and chorus, you have like the maintaining detrained performance, all those sorts of things. Like what how does that work? What how do people use that to help them? Or is it just a nice thing to go? Oh, that's that's where I'm at.

SPEAKER_05 49:03

Yeah, I I had to make a very long YouTube video on this to where I went through each of the Garmin statuses and it I watched that. Yeah, cool. Sure you did. Why did why do you tell me lies on a podcast?

SPEAKER_01 49:14

Tell me lies, tell me sweet little lies.

SPEAKER_05 49:17

Um and all all it's doing is it's just telling you like how much you're training and what's your VO2 max doing. Uh, and that's basically it.

SPEAKER_03 49:26

And doesn't it just take into account like your training load from the week before?

SPEAKER_05 49:30

Uh no, it's it's slightly longer out than that. It it does use what is what's called your acute training load, but that's more like four weeks worth. Right.

SPEAKER_04 49:37

It hates Norwegian singles, doesn't it? I think uh I don't think it responds very well to because you're not doing enough higher intensity.

SPEAKER_05 49:45

It loves high intensity. So yeah, it it breaks up your training into like anaerobic, high aerobic, low aerobic, and when you're doing Norwegian singles, it's just gonna lump it all in the middle. It's like you're still detraining, even though you're maybe. Yeah. I don't care if you ran a PB, it I don't agree. Yeah.

SPEAKER_03 50:01

Um it will comp like we me and Dan sometimes we wake up and we're like we read our morning report and we're like, oh, guys, you are so like oh my god, so what people do without children.

SPEAKER_05 50:13

Um this is what we do before our morning scroll.

SPEAKER_03 50:16

Yeah, what you call it. Okay, my sleep scroll and roll. My sleep score is out of a hundred, is usually always over 85 at least, but it's usually in the 90s, and Dan's is always like a shit show. Um my training readiness will always say something like I wake up in the morning and it's like over 90 or something, which again is out of a hundred. What's your training readiness right now? Right now, my training readiness, bearing in mind I've trained twice today. I did an upper body session this morning and I did a treadmill Norwegian singles.

SPEAKER_05 50:53

So we did we did the same workout yesterday and have a very similar training schedule last week when we're on holiday.

SPEAKER_03 50:59

I've my training status now is 84.

SPEAKER_05 51:02

I haven't done any training today because I'm saving it for after the podcast. Uh minus 34.

SPEAKER_04 51:08

And we what does that mean?

SPEAKER_03 51:10

Like Yeah, exactly. Like, why is that?

SPEAKER_04 51:12

At like 30, do you just not bother? What's it telling you? Because I used to have that on my Garmin watch where I'd be like, after like the first kilometre of a run, yeah, it would then pop out and be like minus five.

SPEAKER_03 51:24

Yeah, it was great. Yeah, yeah, it was.

SPEAKER_04 51:26

I'll suck it up in a green.

SPEAKER_03 51:27

Now I'm gonna look shit. Thanks, Garmin. What's that notification that pops up after six minutes?

SPEAKER_05 51:32

So it's um it's not your training readiness, it's just your performance score. Yeah.

SPEAKER_03 51:36

Um performance indicators what did I get that time? I got plus eight. Plus eight.

SPEAKER_05 51:41

Yeah. So that that marker, it it goes, it can go as high as plus twenty and as low as minus twenty. Um again, that's a good video. Get how do you get minus twenty? Yeah. Yeah, maybe we should like how can I get minus.

SPEAKER_04 51:55

Because it's based off like the first bit of the run, isn't it? Yeah. Mixed with something else.

SPEAKER_05 51:58

And yeah, so uh that was that was uh a video I made that that got a lot of a lot of comments on it of people disagreeing with each other. Maybe one of my most controversial videos was uh I put up a video that basically said turn this shit off. Yeah, because it's really annoying. Because it's great when it goes with you, but most of the time it goes against you.

SPEAKER_04 52:18

But I don't think there's ever a happy place of like it would tell you a really good thing, but you might not be feeling that good. And then you're like, oh I should be feeling better, and then you panic, like Yeah.

SPEAKER_05 52:28

I mean look, it's the I mean I do think this is where Garmin is better than Apple in terms of it tries to give context to the numbers to kind of give you things that make you like give you actual results that tell you a little bit more about your running, which is really good. And that's what one of those is that is there for it's basically just saying, look, first kilometer or so of your run, kilometer and a half, whatever, this is your heart rate versus your pace, and this is how well you've settled into it. And based off of that, like this is your your ability to train today and like how ready you are for this workout. Yeah. Um, so if you're feeling fatigued or you're just like a bit overworked or burnt out, um, then your heart rate is probably gonna shoot up quicker, yeah, um, even whilst you're at a slower pace. And it's gonna compare that to your numbers that it sees normally in your recent training history, gotcha, and it's gonna go, oh, this is better than normal or worse than normal. So it's really just there as like a hey, watch out, or yeah, crack on, like you're looking good.

SPEAKER_03 53:25

Going back to Sam's question when he said about the training readiness, yeah. When we said if yours, what did you say yours was like 30? 34. 34, what would you do in that situation if someone's reading that?

SPEAKER_05 53:36

Uh I mean, I mostly just ignore it.

SPEAKER_03 53:38

You ignore it.

SPEAKER_05 53:39

Um, because I think it's one of those stats that is useful for people who just kind of want to turn up and and do their workout and just just get a rough idea of things. What's a good I'm trying to think of like a good analogy?

SPEAKER_04 53:53

So is it like sort of how it's basically telling you how hard you can push, not how if you should train or not?

SPEAKER_05 53:58

Uh yeah, I mean it's supposed to just give you an idea of like where you are already. Like it's like it's like it's just a like a percentage, right? Like it's so if mine is at 34% and it's amber, then all it's telling me is, hey, you can you can train, but you might not be in peak shape. And I'm there going, well, I've just had a fairly hard training week and I slept okay. So yeah, I know that.

SPEAKER_03 54:20

Yeah, because like after a marathon the next day, my training readiness will be like one. Yeah. So then you know it's like it knows that you've just taken a battering.

SPEAKER_05 54:28

Yeah, well, it's it's just it's just aggregating like your sleep scores of how you've slept both last night and more recently. It's looking at your HRV, it's looking at your recent workout history, um, and it's looking at how long it thinks you've got to recover from a session. The problem is because it takes in like seven different things, if any one of those is off, then it skews the number. So it comes back to the idea of you should wake up in the morning and think, how ready do I feel to train? And then look at the number, and then I'm not saying only follow it if it agrees with what you're saying, but you should be able to make that judgment and ascertain how it's like.

SPEAKER_04 55:11

And this is just a little extra to have a look at, to check in every now and again, and it's like I've seen lots of I saw a really good video about um the whole culture of like maxing.

SPEAKER_05 55:23

Oh god, yeah.

SPEAKER_04 55:24

Of like everything has to be perfect all the time and like doing everything right, and if you don't do things right, then there's something wrong. And it's really interesting. I think it was a podcast where they were talking about it, or it was an Instagram reel. The guy was like, the people who have invented that are all trying to sell you stuff. It's HelloFresh, it's whoop, it's Stephen Butler. All these companies who are trying to say that you know, oh, actually, you're too tired. If you're too tired, that's a bad thing, so you need to use HelloFresh to maximize things. It's all marketing of like actually, you can not be okay at stuff, you can like live your life in a way that isn't always perfect, and it's it's just constant negative of like that panic of if I have a glass of wine, which is the thing that's gone viral massively, isn't it? Of like, yeah, you know, and it ruins everything. Like, actually, it's okay.

SPEAKER_05 56:11

Like marketing, marketing 101 is just highlight a problem, exacerbate the problem. This is how my product or service fixes the problem, and and that's all it is, and it's just because social media is is so easy to get all this stuff out there, it's just people talking about shit all the time.

SPEAKER_03 56:27

How did everyone cope back in like the 70s and 80s?

SPEAKER_05 56:30

And they slept more, yeah, exactly. And they ate better.

SPEAKER_04 56:33

They were, you know, we say those things don't sell.

SPEAKER_05 56:37

Those things don't make money, so no.

SPEAKER_03 56:39

So moral is use it as a guide, but not as a I think you can you can apply that to every single stat that comes up on your watch. Yeah, it's a good guide, but if you can, you should always look to I think yeah, be in tune with your body and actually think about how you feel before you your watch tells you how you feel.

SPEAKER_05 56:59

Because the more that you stare at your watch and let your watch lead how you're feeling, the less you're you're working the muscle of how am I, how in tune am I with my own body? And the more, and is as with anything that doesn't get used, is gonna atrophy and you're just gonna become dependent on the technology.

SPEAKER_04 57:15

That's something because I've not run fast in a long time over the last month and a bit where I've been running fast. That has been something that has made me so much better just practicing that. Like even the park I did the other day, I was just I just knew where I was at so much more than the time before. Yeah. Of like, okay, I can pace this. I you know, I know what I could tell you what the time was gonna be before my watch clicked over. Yeah, yeah. And so I think that's a good thing to practice sometimes. Like you say, is a naked run, and you know, not having your heart. I don't have my heart rate on for some runs sometimes because I don't need to look at it. And I I know what it feels like because what it feels like is what it feels like. Like you're running easy, and sometimes your heart rate will be higher for a whole range of reasons, like don't let it dictate what you're doing.

SPEAKER_05 58:03

Well, that's why that's why um I and again, this is another I think I'm just being reminded of where people just shout at me in Instagram comments. But one of the things that that I do and I encourage other people to do is to not have your heart rate on your main watch face when you're in your race. Because one, you're gonna be on race day, there's gonna be more adrenaline pumping, and your heart rate is going to be naturally higher. And then people look at it and then they panic and they go, Oh, I'm I'm outside of zone two or zone three, or I'm not sticking to the exact heart rate plan. And then their panicking drives their heart rate up even higher, and they get so in their head about what their heart rate is doing, they forget about actually managing their rates.

SPEAKER_04 58:41

Well, when you have a blood test, the worst time to have a blood test. Yeah, because you know you're having a blood test and you want it to be low and you get stressed.

SPEAKER_05 58:47

What's what's that called? Like uh white coat syndrome or something? Oh, yeah. It's like when you go into a hospital and it automatically spikes up. So I what I say, what I say to to people is still have your heart rate on your watch, but put it on a secondary screen on its own. So then every time you check your heart rate, you're actually doing it intentionally because you have to push a button to actually look at it, so that if you're running, because then you're leading with your how you feel first, and you're going, right, I feel like I'm pushing a bit too hard, I feel like my heart rate's a little bit too high, and I shouldn't be I shouldn't be this out of breath at this point in the race. Let me check my heart rate. Oh shit, it's really high. Okay, I should back off a bit.

SPEAKER_04 59:23

Because likewise, if it's too low, you then go, okay, I can really push on. Yeah, actually, if you're feeling that you're doing the race how you should, yeah. Like it's not necessary, it's never gonna tell you something that you need to know. Exactly.

SPEAKER_05 59:34

Yeah. Um, so yeah, I I think have the heart rate there, but it doesn't necessarily need to be on uh races.

SPEAKER_04 59:41

What what uh do you have on your main screen?

SPEAKER_03 59:43

I have average pace, current pace, total time, elapsed time, and I think that's it, isn't it? I took my heart rate off.

SPEAKER_04 59:51

So I I do lap pace. Yeah, same. I don't do current pace, I just do lap pace, yeah, and then time and distance. They're the only three I have. Yeah.

SPEAKER_03 59:58

So I have the main.

SPEAKER_04 1:00:00

I don't think you started a run.

SPEAKER_03 1:00:02

Just starting to run from the sofa. Pace, average pace, distance. Yeah. Timer, pace, average pace, distance. Yeah.

SPEAKER_05 1:00:10

I think the I think the lap pace is is a useful, it's entirely personal preference, but if you're someone, especially in races and you're running and you want to be more accurate to the course, then you can like manually lap it at the mile markers or the kilometre markers and get that idea because then well, having that lap pace. I mean, for anyone who doesn't know, lap pace is just measuring the average pace since you last lapped your watch. So if like with Garmin's, all of the all Garmin's have a lap button on them, you press it when you go past the marker, then it's gonna take the average since you last pressed it and give you that average pace. What that helps with is if you've got a dodgy current pace reading, if there's trees or tall buildings or something messing with your GPS signal, and that might be giving you an incorrect pace in the moment, that's gonna get thrown off. Whereas a lap pace, which is an average, isn't isn't gonna do that.

SPEAKER_04 1:00:59

Yeah, in the marathons, I did every 5k. There's always 5k boards, and that was very good just to lock into that sort of thing. Whereas parkour, I just use the automatic lap because there's not yeah, sadly, there's not a lap board.

SPEAKER_05 1:01:11

No, yeah. Um, so yeah, that is I mean, that is tech and wearables in general. Like we could spend hours going through all the the nuances of individual ones, but um we still we're still short on questions. So if anyone has any wearable questions um or tech questions, then please do send them in either over Instagram or email or our little fan mail button on our podcast.

SPEAKER_03 1:01:32

Fan mail.

SPEAKER_05 1:01:33

Um we're lacking in fan mail recently.

SPEAKER_03 1:01:36

Yeah, have we got any questions or anything? I've not asked anything. No, no.

SPEAKER_05 1:01:41

Oh no, none of us have actually asked for any questions. After I've just complained about not getting questions, none of us have asked for put it out there.

SPEAKER_04 1:01:48

Well, we were on home props and we will do that.

SPEAKER_05 1:01:50

Becky and I were busy in Spain and Sam was just in the Formula One.

SPEAKER_03 1:01:56

Yeah, he was um actually doing my main job.

SPEAKER_05 1:01:58

Yeah, oh yeah, okay, school running. I was thinking of Formula One.

SPEAKER_03 1:02:02

Cool. So, how's everyone's week coming looking coming up this week? Anything? Or are we gonna discuss that on the next podcast?

SPEAKER_04 1:02:10

Well, I'm just starting my proper training, so I need to work out because I was talking about you you increase volume or intensity, never both at the same time. I've obviously done a lot of intensity recently and kept the volume quite low. Yeah, but now I'm gonna be training a bit more, so I've got to be careful not just to go, right? I'm marathon training now, I'm doing three sessions a week and all these other bits. And in the Norwegian singles, you obviously do lots of small reps, but I need to because it's marathon training, in the book written by James Copeland, there are like longer sessions where you do like four lots of ten and then you build up from there. So I'm gonna be doing some marathon pace efforts, but I need to try and incorporate parkrun into it because I really enjoy doing fast park runs. Yeah. Can I incorporate a fast park run into a marathon session? As in the first rep I do, like 20 minutes or hopefully 19 minutes is the first rep. And then I do two subsequent reps of marathon pace, and then that's quite a big hard session. And then I do a Tuesday session to start with. So, like for the first four weeks, I just do those two sessions, starting as though that sort of intensity, whilst the volume is a bit higher. And then when I get to four weeks, the volume stays the same, and then I incorporate a third session in. That's sort of my my loose plan to try and keep injury free. It's just whether I can do that parkrun and marathon pace session.

SPEAKER_03 1:03:33

Would park run always be a fast effort?

SPEAKER_04 1:03:36

Not necessarily it'll always be like 20 minutes-ish, which I think which is a lower so like my my lower end of sub threshold is like 4'10. So it's obviously a bit it's it's pushing past that. Yeah, yeah. So what I might do is like do a rep, like a 10-minute rep before the park run, which will take a bit of spice off the actual park run, maybe, and then do 10 minutes after. I don't know, I need to work it out, but I'm just really enjoying running fast at the moment. Yeah. But I need to make sure that I don't overdo it. Yes.

SPEAKER_03 1:04:10

Just play each week as it comes.

SPEAKER_04 1:04:11

Yeah, and I do really enjoy those long runs with like blocks of 20 in them. Like I'm I'm building up to like basically four by twenty. That's like one of my bigger sessions, and that's not 20 minute 5k, that's 20 minutes of sub thresholds. That's like four anything between four fifteen and four thirty, basically. Yeah. Which is which is a hard workout in a 30k-ish sort of run, so it's quite big. But it breaks up really not. I love those sorts of ones, so I've just got to work out how I'm gonna do all those things, but it should be fun. We've got to get you guys down at some park runs soon.

SPEAKER_03 1:04:43

Yes, we're doing Hove next weekend on the 18th.

SPEAKER_04 1:04:46

I'm at Arrow Valley.

SPEAKER_03 1:04:48

Yeah, you're doing another one.

SPEAKER_05 1:04:50

Oh yeah, people either kind of come to come and see us or come and see you.

SPEAKER_03 1:04:53

Yeah, yes, and we're gonna do Little Hampton 10K in September. I'm gonna start running three times a week. Hey! So I've only been running twice a week lately. So Dan's gonna set me up with my runs. Nice.

SPEAKER_04 1:05:06

Norwegian singles?

SPEAKER_03 1:05:07

I think so, yeah.

SPEAKER_04 1:05:09

One a week or two sessions a week in an easy run.

SPEAKER_03 1:05:13

Maybe two of those supplemented with an easy run.

SPEAKER_04 1:05:16

I think that'd be that's a good idea to start with like 20 minutes of work and build up to 30, 36.

SPEAKER_03 1:05:22

But my sub threshold is much slower in the heat. Oh, totally. So it won't be as I was looking at the sort of speeds I was running a couple years ago, and man, I've got slow. I used to be speedy.

SPEAKER_05 1:05:35

Thanks, global warming.

SPEAKER_03 1:05:36

So no, I used to be on the But I still think it's there.

SPEAKER_04 1:05:38

I because I've when I did that 15 by two, I started off, I was like, I'm just gonna ease myself in and run like four forty fives. I finished with with like three four fifteens. Yeah. And I was like, there's no way I'm gonna run a four at my lower end of this. But you do work into it and you do Yeah, I think I think faster running is easier than easy running. In the heat. As in compared to what it should feel like. A faster run feels hard in the cold. Yeah. And in the heat it feels harder, but not harder than an easy run in the cold and an easy run in the heat, you know what I mean? Yeah.

SPEAKER_03 1:06:13

Yeah, yeah.

SPEAKER_04 1:06:14

It's a bigger difference of like what it feels like. It's still yeah. So I think it's uh we'll go out and do some sessions. I've got a really good loop around near here. Yeah. That's good. Yeah.

SPEAKER_05 1:06:26

So we're gonna get Becky involved in more Norwegian singles. Yeah. I'm still yet to well, I need to devise your run plan for the next few weeks, and then I'll get on to my own one.

SPEAKER_04 1:06:35

I think we need so Little Hampton 10K is September the 6th. 6th? Yeah. So that is oh that's I think it's 10 weeks away, isn't it? It's the sixth today, isn't it?

SPEAKER_03 1:06:45

Oh yeah, it's the sixth today. Yeah, it's the sixth.

SPEAKER_04 1:06:48

So two months. Two months. Two months exactly. Right. Now we are nailing our colours to the post. Yeah. What are you gonna run? Give me an A, B, and a C goal, please.

SPEAKER_03 1:06:58

So I said to Dan yesterday about this, and he was like, pfft, you can run faster than that, but I'll just go crap goal. I'm underselling myself a little bit.

SPEAKER_04 1:07:06

So the A goal has to be a stretch girl. So stretch goal. Okay.

SPEAKER_03 1:07:08

Okay.

SPEAKER_05 1:07:09

What would be like uh what's your 10k PB at the moment? I know it was a while ago, but what is it? It's like 43 something.

SPEAKER_03 1:07:15

43 minutes something.

SPEAKER_05 1:07:16

And what goal did you set yesterday for in a for in nine weeks' time?

SPEAKER_03 1:07:20

Uh like I said between 48 and 49 minutes.

SPEAKER_05 1:07:25

Yeah, Sam's just made a face which is equivalent to my reaction.

SPEAKER_04 1:07:28

I don't wanna I don't wanna offend people that run those times because that is still absolutely amazing. But knowing Becky, that is an absolute piss tech.

SPEAKER_05 1:07:36

That's a shit show, is what that is.

SPEAKER_04 1:07:37

Anything of above 42 should be your A goal. Yeah, take too. You can run a 42 all day long.

SPEAKER_03 1:07:45

Where do you find your training?

SPEAKER_05 1:07:46

To be clear, when like Sam said, we're not knocking the time itself, we're knocking that that's the target that Becky is setting for us to do. Yeah, in terms of a current ability level to goal that's being set, that is a shit show.

SPEAKER_03 1:07:59

Where do you find oh view personal records? Right, so per Garmin, okay, my 10k is 43 minutes and 42 seconds.

SPEAKER_04 1:08:07

Cool. So A goal is 42, sub 42 for you.

SPEAKER_03 1:08:10

Sub 43.

SPEAKER_04 1:08:11

Sub 42, B goal, you can have sub 43, and then C sub 45.

SPEAKER_05 1:08:16

Yeah, that sounds good.

SPEAKER_03 1:08:18

Okay, fine.

SPEAKER_04 1:08:19

What about you, Dan? What's your what's your 10kp?

SPEAKER_05 1:08:21

My 10kp is 3952. Nice. Um, which I set in the middle of a half marathon. Uh so it turns out all I need is a 10k warm-up, and then I'll run a really fast. Um so give us a stretch.

SPEAKER_04 1:08:38

I mean, stretch, bearing in mind I've only got nine weeks' stretches to get back under sub 40, but I don't think that what do you reckon, like right now, if you were to run a 10k tomorrow, in the heat of September, so say a bit cooler, 15 degrees maybe, what do you reckon you could knock out?

SPEAKER_05 1:08:52

I reckon I could probably knock, I reckon I could probably knock out like a 43 minute tomorrow. Okay.

SPEAKER_03 1:08:57

Um 50 minutes.

SPEAKER_05 1:08:59

No, an actual goal. Look, we do not have enough recording space in this podcast for you to fuck around for this long to then get to your good goal. So give us your good goal.

SPEAKER_03 1:09:07

Probably like 47, maybe. Honestly. I'm being honest. 47.

SPEAKER_05 1:09:15

It's like a negotiation.

SPEAKER_04 1:09:16

Long runs at like five anyway. Your easy long run is like at fives.

SPEAKER_02 1:09:21

Yeah.

SPEAKER_03 1:09:21

Yeah.

SPEAKER_04 1:09:22

Yeah. So that's a 50-minute 10k where you're just like, I'm running as easy as possible. Yeah. And so you're like, you can only knock three minutes off trying your absolute best for 10 kilometres. Yeah. Just to be clear. Yeah. Yeah. Okay, that's fine. We can roll with that.

SPEAKER_05 1:09:37

Oh, this is this this this is all true.

SPEAKER_03 1:09:40

I feel like the podcast we've come to a natural end.

SPEAKER_04 1:09:43

You are the Lulu. Okay, fine. Well, we've got yours. That's now committed to plan for that.

SPEAKER_05 1:09:49

42, 43, 45 for Becky.

SPEAKER_04 1:09:51

Yeah. So sorry, you were saying so mine 40.

SPEAKER_05 1:09:55

40, 42, 43.

SPEAKER_04 1:09:58

40, 42, 43. Yeah.

SPEAKER_03 1:09:59

What about you?

SPEAKER_04 1:10:00

37 and a half. 37 and a half. That's my stretch. That's your stretch. Two months. That's I mean, that would be Jesus Christ. I have that's your stretch.

SPEAKER_03 1:10:08

Ambitious.

SPEAKER_04 1:10:09

Yeah, I think Beagle. I think sub 39, a 38 something Beagle. I think is I'm there with that. And then Seagull 37, 38, 39. Let's say that.

SPEAKER_03 1:10:21

37, 38, 39. Cool. Right.

SPEAKER_04 1:10:24

I think that does it for this week.

SPEAKER_03 1:10:25

Yep. And we will well, we'll reconvene at the end of the week, I suppose. Yeah. For some. Some more funny games. Yeah.

SPEAKER_05 1:10:32

Yeah, we've got to get get back into that Sunday, Sunday release, Sunday release schedule.

SPEAKER_03 1:10:37

But yes, have a good week, everyone. Dan's going to release this tomorrow. Like edit it and then release this.

SPEAKER_05 1:10:41

Yeah, this will be this will be out by Tuesday lunchtime.

SPEAKER_03 1:10:43

Yeah.

SPEAKER_04 1:10:43

Enjoy the sunshine. Let us know how you are coping in the heat. Any top tips for any of us? That's what we should do. What are your goals for this autumn? Because now, like you said, we are now into autumn training, like for training for autumn races.

SPEAKER_05 1:10:59

Yeah, send us your training goals and your A, B, and C goals.

SPEAKER_04 1:11:03

And if you're starting to think about a spring marathon, now is the time to start easy running. And that's going to make your training when you start in autumn. If you've got 10, 12 weeks of base building, no fancy intervals, just literally running two, three, four times a week, getting out running. If it's your first marathon, you are going to be in a thousand steps ahead of people who were just starting in that time. Get out there and uh yeah, enjoy and uh check out all our videos. I've got my parkour videos all out for you to watch of me running my nearly PBs. I'm only six seconds off my PB now. So hopefully that's gonna be on the 18th. I'm gonna go for that.

SPEAKER_05 1:11:44

Yeah. Any upcoming videos or anything anyone should be checking out?

SPEAKER_04 1:11:47

Of mine, I've got a relay video that's out this week. I've got my training vlogs, I've got three videos out this week. And then some other training vlogs that I'm gonna be recording. And uh that's about it, I think. So check it out.

SPEAKER_05 1:12:00

Very nice. Becky, you're on Instagram, but not on YouTube. I'm in all the usual places on Instagram and YouTube, and I think that is about it. We will see you all next week.

SPEAKER_03 1:12:11

Bye!

SPEAKER_05 1:12:12

See ya. Bye.