Electrolyte Ice Cubes and London Marathon Ballot Results: The Positive Split #9

Did any of us make it into London Marathon? How much should you pay for ice cubes? And why is Sam running with a jock strap now?

Transcript

Intro + Team Parkrun

SPEAKER_02 0:00

Does anyone make an order of ice? That's gotta be a swift delivery system. My package is evaporated.

SPEAKER_00 0:06

Why are you not happy with your counter experience? Well I bought ice, but it's not ice.

SPEAKER_02 0:18

Hello there everyone. Welcome back to Positive Split with myself, Sam, Becky, and Dan. We are on episode eight, as far as I'm concerned, because as always, I do not count the first one. My mic wasn't plugged in. That's not fair. You couldn't hear me enough, so we don't I wasn't at the forefront of the sound enough. Um, we've had a lovely morning this morning. It is about 11 o'clock on Saturday, and we've been down and done a parkrun together. How twee is that?

SPEAKER_01 0:47

It's lovely. Well, we went down together, we ran some together, and then we all split up.

SPEAKER_02 0:54

Yeah, so uh my a clue as to what we're going to talk about today is my Strava title for my run is No Man Left Behind, except if it's Becky. Women left behind.

SPEAKER_01 1:07

Men, not so much.

SPEAKER_02 1:09

Yeah, so we went down there. It's again, um, as always, copy and paste, it's very, very hot. About 23, 24 when we started today, probably. If you said that, I don't believe it. I think so. As in what you think it was hotter, yeah. Yeah, it was 45 degrees. Um, and we went to Downslink Parkrun, which is in Shoreham, quite a new parkrun. I think it's near it's less than a year old, I think. And it's perfect, really, because it's north-south, one turn, up and back. There is some shade, but again, we'll talk about that because when when you weren't in the shade, it was like an app like someone put a microfine, a microfine glass? What? Microphone, a magnifying glass. Oh my god.

SPEAKER_01 1:54

We're still see, see, we're still a little bit ugly.

SPEAKER_02 1:56

Yeah, they put a microwaving glass over us.

SPEAKER_03 1:59

You've been recording content for too long. That was a microphone and glass.

SPEAKER_02 2:04

But no, really good. And it's sort of on it's like gravelly, but it's not really gravel, it's just to basically tarmac, isn't it? Like it's not, it definitely doesn't slow you down. No. Um, so we went and did that. Um, about 200, 300 people, relatively small one, so it's quite nice.

SPEAKER_01 2:19

247, I think the email said, yeah.

SPEAKER_02 2:22

And it starts uh in shade, it ends in shade. So we went down there to give that a go and uh yeah, it was good fun. It was Becky's first proper effort in quite a long time, let alone in this type of heat. Yes. And I think I've sort of I think I have acclimatised to it because I've done quite a few efforts now in the last month or so. It was going really well, wasn't it? You were running really well. Yeah. The aim was to run like a 22-ish. Yes, that was sort of what I was talking about ahead of time. Yeah, between 22 and 23. We started off really nicely, and then we just because of the nature of the run, it's very narrow.

SPEAKER_01 2:57

Yeah.

SPEAKER_02 2:58

So you do we were surging ever so slightly to get ahead of people, but because the difference wasn't that big, we were like getting ahead of them, then having to hold that pace a bit more. You were sort of stuck between two paces, weren't you? We were like at 4 40, we wanted to run at 4 30, but 4 30 was like you'd overtake them for about three hours, you know, like when two trucks overtake each other on a motorway. Yeah, yeah. So you have to surge to like 420, 415, then you get in front of them, and if you suddenly slow down by another 15 seconds, they're then like right on you. Yeah, so it wasn't ideal for that sort of situation. But the trouble with Becky is she looks completely fine until she's not. There's no there that the drop-off is immediate. Like other people, and I've paced quite a few people now. I'm quite good at picking up on the breathing, on the running form, all those things, and Becky looked fine, and then just out of nowhere, she was like, I'm stopping. I was like, I was gonna stop with you. I do, I must say, but but I think Becky's like me in that if that was me, I'd be like, I just need to be left alone. I don't want someone to do it.

SPEAKER_01 4:02

I said, Yeah, I was like, keep going.

SPEAKER_02 4:03

Yeah, and I I picked up on the vibe quite quickly, and I was like, totally fine, and so I I ran it in. It was only 2.4k left, I think.

SPEAKER_01 4:10

Yeah, we'd got over 3k at this point.

SPEAKER_02 4:13

Oh, yeah, so yeah, like one point something, maybe.

SPEAKER_01 4:15

Yeah, so I had I mean for me, I'm happy I lasted that long. I think we did go out a little bit too fast. Um, because my first split was like a four, what did I say it was? A four thirty, then it went to a four twenty-one. Yeah. Whereas if I'd just we stuck to more like a four thirty-five, I probably would have been able to hold that for the whole run.

SPEAKER_02 4:37

The downsink is amazing. The the one thing that is slightly not great is where the turn is, is the only tiny bit of uphill. So you like run downhill to it, only about five meters of distance, but you turn and you have to put a dig in, and I think that just sort of pushed you slightly when you're on the edge, that turn puts you into the into the red zone if you can't get back out of it.

SPEAKER_01 4:59

And then my breathing gets shallower because I'm yeah, I'm trying to be like deep breaths, yeah.

SPEAKER_02 5:06

It's not a dog caught up with you on the track.

SPEAKER_01 5:09

All things considered, I've really got you still weird. Did you 2253? No, it was 2315. 2315. That is great. So average pay is 438.

SPEAKER_03 5:20

So how did you because you sort of you ran three, three and a half K, you stopped for a bit, and then you picked it back up again, still to finish in 2315. What did you do or say to yourself when you stopped to get yourself back in it? Because one of the things I have an issue with, and the reason why I ran past you and didn't stop, um, other than I was just being apathetic and mean, um, is if I stopped at that point, there is a very small chance I would have actually got going again. So, how did you pick yourself back up?

SPEAKER_01 5:49

I just thought, right, I'm just gonna uh walk for a few strides, just catch my breath, a few deep breaths, and then I said to myself, right, just when you restart, just bring it back and go sl like run a bit slower, it doesn't matter if you need to run slower. So I did. But it still hurt, it was still because my heart rate was just through the roof. So even at a sort of it was like a 450 pace that I ended up sort of re-re-starting at, even that was painful. But I was just like, it's okay, you're nearly there, just keep holding on.

SPEAKER_03 6:19

Did you did you like start again think and think I'm gonna run at a particular pace, or did you just think I'm just gonna slow down to what feels like a comfortable level and just get on feel?

SPEAKER_01 6:28

Yeah, I just went on feel.

SPEAKER_03 6:29

That's the thing I struggle with. As soon as I stop and walk for a bit, like the effort needed to get going again, just feels monumental. So I I just looked and went, I have to keep going.

SPEAKER_01 6:38

Yeah, so I think for me it was just I just needed to catch my breath and just have a have a chat to myself and be like, You're fine, just it's chat to yourself and not Sam. Yeah, just feel like it's meant to feel hard.

SPEAKER_02 6:51

Suddenly locked in.

SPEAKER_01 6:52

See, I know I keep moaning about the heat, but that's proof in the pudding that I do struggle.

SPEAKER_03 6:57

I yeah, I don't know if it's just not genetics, but it's you're gonna honestly, anyone listening to this, we're gonna get to like autumn winter time, you're gonna think we've replaced the hosts.

SPEAKER_01 7:07

No, I'm gonna be flying. Yeah, as soon as it's like 10 degrees cooler, mate, that's gonna be my PB run because also whenever we've tried to do a fast 5k, generally they're always on the seafront. Yeah, then we're met with the wit like the wind. Yeah, like one way it's like wind into your face, so I find that quite hard.

SPEAKER_02 7:28

And then the other way, there's no cooling, there's no cooling, so then I get really hot again. Yeah, you always think, Oh, I'm gonna have a tailwind, that's great, and it's actually worse.

SPEAKER_01 7:35

It's like, yeah, even hotter. Yeah, so that course is actually really nice. Yeah, that would be perfect.

SPEAKER_02 7:41

Yeah, yeah, because the wind gets taken out of it.

SPEAKER_03 7:44

Yeah, so if you're if you're a local or even if you're not local, the Downslink Park run, good good park run, yeah, shore room, isn't it? So as a seal of approval.

SPEAKER_01 7:52

But no, I think considering I wasn't looking forward to running in the heat, I thought it was a fairly good effort. I mean, it's the end of my training week, so my legs were all feel already feeling a little bit sore, but no, it was good fun. It's nice to get out and try a different route and sort of us go and do something together.

SPEAKER_02 8:09

It is weird when they say go, how it does, no matter how you warm up. And every time I tell my body, I'm gonna feel fine, but beforehand, you're just like, no, this time is different. I'm gonna I'm not gonna be able to run. Yeah, they say go, and I'm like literally a min my mental thing is like a minute faster to what I think I'm running, and then I'm like, oh yeah, yeah, this is cool, I'm okay. Yeah, it's weird. It's just running near people, like you get so much more out of it. Oh yeah.

SPEAKER_01 8:36

Yeah, but no, that was good fun. Good fun. What did you do it in Dan? What was your time?

SPEAKER_03 8:40

Uh I think 2236. So one nil to Dan. Yes. Oh, we're gonna keep keep a leaderboard.

SPEAKER_02 8:47

Dan V Becky. We can do all sorts, we do 100 metres, deadlift.

SPEAKER_01 8:52

But remember, relative to male female, how does that work?

SPEAKER_03 8:57

Doesn't matter. Anyway, moving on. Um, but no, it was good fun. Um, I did the same as you. I went against every bit of advice I always tell my runners about managing your training load and ran hard on Wednesday and on Friday, and also played hockey on Friday night, and also ran a fast park run on Saturday morning. So I think I might give myself a rest day tomorrow. Yeah, that is nice. So you lot will be listening to this on your on your long run. Uh and I'm gonna be sat at home uh doing nothing. I mean, to be honest, that that was my training week. I've just summarised all of it right there. Um which it does not make for good podcasting because the podcast would last about five minutes that way. But uh anything else anyone wants to talk about training-wise?

SPEAKER_02 9:36

Uh so I So this is my first week of my marathon training.

SPEAKER_03 9:40

Okay.

SPEAKER_02 9:40

Oh yeah. Um I didn't realise, you know, like when you think you're an age and then you're not, and you're actually a younger. Have you ever had that yet? You're probably not. You're so young. You know, like when you're like, oh, I'm I'm 39. They're like, no, you're not, you're like 38, and you feel like you've earned a year back.

SPEAKER_01 9:54

Yeah.

SPEAKER_02 9:55

I had that with my running this week because I thought I had 12 weeks at Abingdon. It's 15.

SPEAKER_01 10:00

Oh, sweet.

SPEAKER_02 10:01

So I've just banked three more weeks of training extra.

SPEAKER_03 10:04

You throw three weeks down the back of the sofa.

SPEAKER_02 10:06

Yeah, I've been saying in on here, on my videos, yeah, 12 weeks to go, 12. And then I looked and I was like, oh no, it's not. It's not.

SPEAKER_01 10:13

So when is it in October? October the 18th, I think it is. Okay.

SPEAKER_03 10:18

Well, you need to say sorry to that one listener who wrote in who's also doing Avingdood marathon, who's probably been shitting himself for the last three weeks.

SPEAKER_02 10:25

You've just earned yourself three extra weeks. So I had uh I did I've trained in the real heat this week. So I did my when did we record the podcast?

SPEAKER_01 10:35

Monday. Monday.

SPEAKER_02 10:37

Monday.

SPEAKER_01 10:37

Monday evening, afternoon.

SPEAKER_03 10:39

It was Monday because I should have I should have got it up by Tuesday, and then I ran into technical difficulties.

SPEAKER_02 10:43

So on Tuesday I did um three by ten, the classic. That is the the staple of uh that is the sourdough. Not the sourdough, that's fancy. That is the brown bread of Norwegian single. The best of both of Norwegian singles. What are you saying?

SPEAKER_03 10:57

Is this? I've heard people say it's like something's bread and butter, but not sourdough. That is the most middle class thing I've ever heard. Oh, you know, that's my sourdough. God, if you ever wondered, we are three white people from the south of England.

SPEAKER_02 11:12

So I did that in the it was mad, mad, mad heat, but that was nice. I prefer longer efforts. What about you guys? So I prefer three by ten rather than ten by three. I'll take three by ten every time.

SPEAKER_01 11:25

Yeah, so I did I tried your uh thing on Monday, the Norwegian singles Monday, and then I did it again on Thursday. I did three and a half minute efforts, followed by instead of one minute walking recovery. I was like, no, I'm gonna jog as my recovery, and I actually really enjoyed that. I think a bit shorter.

SPEAKER_02 11:46

I prefer the shorter one, slightly faster, but shorter. Yeah, I thought slightly longer one. So I did that, and that was like insane heat. And then I did a couple other runs, and then I did on Thursday, I went down the Downs link, which is where we were, further up, and I did three by 15, and it was I have never been hotter in my life running. It was like a furnace, it was at like five o'clock, so like peak.

SPEAKER_01 12:10

Peak heat.

SPEAKER_02 12:11

And so I've been sick of this heat, so I bought myself an ice bandana. Oh, yeah, we were hearing. It's actually called a neck wrap.

SPEAKER_03 12:17

A neck wrap neck wrap, yeah.

SPEAKER_02 12:18

So I was like, I'm sick of it. So I thought, right, I'm gonna just gonna give it a go. The only one I could find, I swear, was from Lululemon, and it was 35 pounds. What is an ice bandana neck wrap? So it they're massive in America, especially in like the trail community, because obviously it's much hotter in lots of places where they run. So it's you can just do it in a normal bandana, you literally just put ice inside a bandana and wrap it around your neck, and then the ice melts and bobs your uncle. Guess I probably should have predicted that. Yeah, and you can buy various different ones already made, but lots of them are in America. So the only one I could find in the UK was this Lululemon neck wrap thing, and uh I thought at best it looks a bit like a jock strap from the picture. Yes. Oh god, it does. What is that? Well, maybe I was wearing it in the wrong way. I should have put it around my crotch. Is it a neck wrap? It extends out. It's got the weirdest velcro, it's like velcro, but it's not normal velcro that makes a noise, it's like it sticks together. Yeah, that's what I look like.

SPEAKER_03 13:18

Mike's now pulled up a picture of it on someone's neck and it still looks like a jock strap.

SPEAKER_02 13:22

I look, I've got a picture of me. I look like a bandit, I'm not gonna lie. Yeah, like what is that?

SPEAKER_03 13:30

I tell you what, that would help me get a PB because I would want to run away from anyone I saw if they caught me wearing it.

SPEAKER_02 13:37

And then when you fill it with ice, it's like this giant thing on your back, but I swear to God, nothing I've worn running has made a bigger difference to how I feel. Stop laughing at me.

SPEAKER_03 13:49

Becky's just pissing herself in the corner here.

SPEAKER_02 13:53

I thought it was gonna be like this little trickle of ice water like on my neck, and it was gonna maybe be a bit of a placebo or whatever. Yeah, I ran with it yesterday, so last week, if people listen to the podcast, on the Friday, I literally had one of the worst runs I've ever done. Yep. I did exactly the same route, exactly the same pace, and it was enjoyable. This thing, at first, the ice hasn't melted, and it's just really cool and cold round your neck, which is lovely. And you can like crane your neck back and like really press the ice into it, and it's like so. I was running like this, like really cooling myself off. And then after five minutes, it starts working, and it just the whole thing, you just get this ice water just slowly soaking your t-shirt. So, after like 40 minutes, my whole t-shirt, even the front of it, it like moved round, was just my core temperature must have been so much colder. Yeah, and I was I was like going, Maybe it's not a hot day today, and then I got back and I was like, Oh no, it still says like 35. Like it was insane how good it was.

SPEAKER_01 14:51

I mean, they do say if they you keep the back of your neck cool or cold, that's like really I was genuinely shocked by it.

SPEAKER_02 14:59

I was like, I cannot believe how well this has worked.

SPEAKER_03 15:02

It's your um your vagus nerve. That's it. So if you can cool down that part on the back of your neck where your vagus nerve is, um it almost tricks your body into thinking that your whole core temperature is lower than it is. So you can basically kill yourself by tricking you can basically go harder. I don't know. When actually you shouldn't. I don't think you can trick your body into death. I'm not sure it's good to know. I'll panic about that. At some point it might realise that you're not actually freezing too. But you can push harder. Yeah, exactly. It's another way of lowering your your RPE.

SPEAKER_02 15:31

So what I'm gonna So Brighton Marathon next year, I'm gonna get my mum to stand near Tesco and then get the ice from Tesco and fill that bandana up at like 30k, and I'm gonna grab it at 30k, and I genuinely think that will be a game changer. But if it's hot like it has been the last few years, yeah, that will be like enough of a boost of like I can get through this.

SPEAKER_03 15:54

Yeah and and we do we do laugh, but considering how hot it's been and how horrible it is running in the heat, I don't care what it looks like. If it cooled me down that much on a run, I will wear whatever.

SPEAKER_02 16:03

So I've been putting off, I'm like, no, I'm you know, I'm gonna use it for a couple of days. I looked at the forecast and I was like, no, I am probably gonna wear this. So I bought a couple of ice cube trays and I was like, right, I'm just gonna have a have it constantly in, I'm gonna chuck them on, and yeah, so highly recommended for me. This is not sponsored or paid. I don't get nice brands sponsoring me. You will too.

SPEAKER_03 16:23

If we keep up with this stellar podcast content, we will get Lululemon reaching out to us.

SPEAKER_02 16:28

They'll be they'll they'll sponsor us just because they don't want us to slag them off, are they?

SPEAKER_03 16:32

Yeah, this is what we're going for. We're going for like mafia protection money.

SPEAKER_02 16:36

Yeah, 100%. So then, yeah, did then we did park run today. So that's my that's the most intensity I've done in a week for sure, minutes wise. And I was gonna do a long run, but I've got a slightly achy side bum bit, and so I'm just gonna take a rest or go on the elliptical tomorrow because if I do a long run tomorrow, my mileage will be like 20k higher than the last six or seven weeks, and that's way too much.

SPEAKER_01 16:58

Yeah, and you don't want to then put yourself on the back foot for training next week.

SPEAKER_02 17:02

And you've got to ask yourself, is doing the long run gonna make a difference to anything, or is doing the long run and injuring myself gonna make a difference? And then I go, Well, it's the latter.

SPEAKER_03 17:11

So I'm just gonna chill. It's all good. Chill. Excellent. Yeah. Shall we move into the news?

What is premium craft ice?

SPEAKER_03 17:16

Yes. I've got three news stories for you. Do you want to in at number three? I've got a fun, fun story for you to start with. Um, welcome to Old Man Shouts at Cloud Corner. Okay. Again. How much would you guys pay for ice?

SPEAKER_02 17:32

Am I putting it in my 35 pound neck wrap?

SPEAKER_03 17:35

Yeah, yeah, exactly. Leading off from your your neck wrap. No, just um, just generally speaking, I don't know. What's a good what's good value ice to you? How much ice cubes? Ice cubes, yeah.

SPEAKER_02 17:45

What's the weight?

SPEAKER_01 17:46

Yeah.

SPEAKER_03 17:46

Uh okay, well, here we go. Let's make it more specific.

SPEAKER_02 17:49

I'd pay five pounds a kilogram, Max.

SPEAKER_03 17:51

How much would you pay for four ice cubes?

SPEAKER_02 17:53

Four ice ice cubes?

SPEAKER_01 17:54

Four ice cubes. 50p.

SPEAKER_03 17:56

Two pound. Wait, what? Really? 20p.

SPEAKER_01 18:00

Four ice cubes. Yeah. Yeah, fifty p.

SPEAKER_03 18:03

A bag of ice is like a quid.

SPEAKER_01 18:05

Okay.

SPEAKER_02 18:05

So one pound fifty. Well, look. I always ruin this game. When my wife is like, guess how much? I'm always like, a million pounds. Yeah.

SPEAKER_03 18:11

Yeah, I I'm I'm I massively regret all of this already. I'm just not going to ask questions.

SPEAKER_01 18:16

Desperate for the ice cubes. Yeah.

SPEAKER_03 18:19

Okay. What if I called it premium craft ice? Premium craft. What makes it premium? I've added electrolytes into it.

SPEAKER_01 18:26

Oh, uh, one pound.

SPEAKER_02 18:28

Electrolyte ice. Priceless. Priceless.

SPEAKER_01 18:33

Just uh sprinkled some salt in it.

SPEAKER_03 18:36

Can I interest you in Cole Palmer's latest business venture? That's a footballer, by the way.

SPEAKER_01 18:40

Yeah.

SPEAKER_03 18:40

Um, known for his trademarked cold celebration.

SPEAKER_05 18:43

Yeah.

SPEAKER_03 18:44

He has released premium craft ice, um, which has electrolytes in it, which is four pounds for four ice cubes. What?

SPEAKER_02 18:52

How do they deliver it?

SPEAKER_03 18:54

I have no idea. Just a puddle. Yeah.

SPEAKER_02 18:56

So you can buy just a doggy bucket.

SPEAKER_03 19:04

Make your own. Make your own ice. Yeah, so well electrolytes not included.

SPEAKER_01 19:11

You have to add them.

SPEAKER_03 19:12

There's one of those sorts that's next to the water.

SPEAKER_01 19:14

It's gonna say like the core of a little chef.

SPEAKER_03 19:17

It's like a shake and whatever. Well, people buy anything. Yeah. All of this to say I had to include it. Oh, Becky's gone. Becky does this thing where she just can't, she goes non-verbal and she just like wheezes. Which is really good for an audio podcast. You really get the message across. I love that. Can we buy some? Sure. Um, so anyway, according to the news story, Chelsea footballer Cole Palmer has launched a multi-year partnership with GoPuff to develop new products, content, and customer experiences. Like the experience of the experience of disappointment. Yeah, basically. The experience the the experience of can I have my money back, please? I imagine. Um, so yes, Cole Palmer's ice product range is available in the UK and the US. Includes pebble ice with electrolytes, which to be fair is only £2.50. Pebble ice? Yeah, with smaller ice, I guess. Oh, I thought we had rocks in it. Um, premium craft ice spheres, which is the four pound for a pack of four cubes. But I think they're meant for like whiskey in case you want electrolytes in your whiskey. Um, and then traditional ice cubes, which is two pounds for a two kilo bag. So it's not okay, it's not as ridiculous as I made it sound, but it was the the premium craft ice spheres just really for me. That's who the fuck is buying ice and thinking I need electrolytes in it? Oh, swift delivery system.

SPEAKER_01 20:47

They must have a freezer in the truck, no?

SPEAKER_03 20:49

Well, surely it's got or if it's in a box, like they're gonna have to ship that ice with other ice to keep it as ice.

SPEAKER_01 20:55

But also, what if you're not in and they just leave it on the top?

SPEAKER_03 20:58

Yeah, I bought premium water.

SPEAKER_02 21:02

My package has evaporated.

SPEAKER_00 21:06

Why are you not happy with your customer experience? Well, I bought ice and it's not ice, there's some condensation on my front door.

SPEAKER_01 21:14

You know, with like an Amazon man just like jumping.

SPEAKER_02 21:18

There's just a puddle outside your front door. I'm I'm there for it. On the subject of really funny things, I was talking to your dad about this on the way back from pop um parkrun. There's some socks from a company called Resonance Energy, where, yeah, I'm calling you out. This is a quote from their website. Resonance works with that system. Resonance textiles are infused with natural minerals and engineered to interact with the body's electrical environment. Oh fuck you.

SPEAKER_03 21:50

Textiles are infused with natural minerals. Who's infusing rocks into their socks? And why are they not called rock socks?

SPEAKER_02 22:00

I mean, and you get 11% off. I was like, 11%? Why are we going 11? So yeah, I didn't buy them. But again, like you said, I think we should buy some of these things and test them out and then just be like, these people have to be stopped. Yeah. Yeah. You can't just AI a couple of pictures and come up with some weird blurb. Like, what does that mean?

SPEAKER_01 22:21

How can you infuse socks with minerals?

SPEAKER_03 22:23

Resonant socks. You're going on with a blacklist when we create it. Yeah.

SPEAKER_02 22:26

Does it mean just dipping your feet in the sea? Yeah, it does.

SPEAKER_03 22:29

So I mean, I will say one thing, like to play devil's advocate a teeny tiny bit. There is something about like when you walk on on the ground or on the grass barefoot that it can impact people's moods or whatever because of some kind of I don't know, positive charge or the electrical charge of the earth. And that is apparently something that they have done research on. Yeah. I'm not gonna say that. Did those people were there at Stonehenge at the time? It's very possible. But I will say that there is some kind of body of evidence around that stuff. Putting minerals in your socks is not the way to do it. Putting minerals in your socks. You know the better way to do it? Take your socks off. So that's really what you're after here. But um, okay. Well, yeah, that well, that was uh news story number one. Big new well that that should have been at the top, if I'm honest. Yeah, yeah. I feel like to be honest, I'm disappointed. I feel like you've one-up to me now. Like electrolytes ice cubes actually sound quite normal compared to that.

SPEAKER_02 23:22

So that should be a feature every week. We have to bring a thing.

SPEAKER_03 23:26

Bullshit product of the week.

SPEAKER_02 23:27

Yeah, bullshit product of the week. Yeah, and whoever wins, the other two pay for it and buys it for the other.

SPEAKER_03 23:35

Oh god. Well, I think you you got away with your your ice bandana. It looks weird, but it sounds like it's actually pretty good.

SPEAKER_02 23:41

Yeah, I really do. Maybe to test it out, just get like a bandana or just a sock. Get some mineral and fuse socks and fill them with your electrolyte ice and wrap it round. It's gonna be because Lululemon also do like a ladies top that you could put ice inside. It has like pockets, and I was like, I'd love that for a man. Yeah, that'd be good. But I just thought half tights, I'll just fill that with ice.

SPEAKER_01 24:01

Yeah, that might be my my game.

SPEAKER_03 24:04

Jinglin away. Jingling away. Hydration break Iceman. Uh so and just to round off this this electrolyte ice story, because this quote really made me laugh. Um, and it said, with um with the product, which to be fair, good name, the product is called cold C-O-L-E apostrophe D. Colled. Yeah, Colled with Colid. Uh, we're reimagining one of the most essential everyday items through innovation, introducing the world's first electrolyte ice. By partnering with one of the best footballers in the world, we're continuing to bring first of their kind products directly to their customers. Do you know why it's first of their kind? Because no one fucking asked for it in the first place.

SPEAKER_02 24:39

Yeah, a dog shit sandwich is a first of its kind.

SPEAKER_01 24:42

What's the research done behind this piece? Sorry, what's that? What's the research done behind this?

SPEAKER_00 24:48

Yeah, what's that?

SPEAKER_01 24:49

Research research. Have they done research into what people like?

SPEAKER_02 24:53

You don't need you just have to say the word electrolyte. Yeah.

SPEAKER_03 24:56

Shouldn't say the word electrolyte and football. Imagine how little electrolytes are inside an ice cube. Well, yeah, exactly. Think how much water that turns into. Anyway, we could talk

New 1000m World Record

SPEAKER_03 25:05

about this sort of time. Yeah, lick someone's forehead. So let's move on to an actually worthwhile uh running story now, shall we? Yeah. Um there was a new world record set this week. Yes.

SPEAKER_01 25:16

Oh, I didn't see that.

SPEAKER_03 25:17

Kilometer. Yes, so 1k, so a thousand meter time world record has been set. What do you reckon that time would be?

SPEAKER_02 25:27

What do they uh what did Saway run kilometers in?

SPEAKER_01 25:31

It was like 252, 258. 249, oh, is it two okay two forty eight?

SPEAKER_02 25:36

Because that one when because I saw the time, and I'm like, that's not that much faster than a man who's done it for 42. Yeah, so Becky, what would your guess be?

SPEAKER_01 25:45

Let's go 233.

SPEAKER_03 25:49

No, it's uh is somewhat faster than that. Um I think that's probably around world record half marathon pace would be around that.

SPEAKER_00 25:58

A 233.

SPEAKER_03 25:59

Something like that. I'm slightly guessing that. No, um, Emmanuel Wanony made his thousand metre debut. Okay, and I don't need to ever run a thousand meters. He's he's an 800-meter runner by trade. Um, but uh he he's moved up to a thousand metres and he ran it, set the world record two minutes eleven seconds.

SPEAKER_00 26:18

Oh my god.

SPEAKER_03 26:19

And so yeah, he ran a 211 to take uh obviously first place.

SPEAKER_02 26:24

I mean that I mean obviously I'm not taking away that is ridiculously fast, but I think it just gives more credence to how good those marathon runners are. Yeah, yeah, yeah. That's an all-out effort for 1k, yeah, and someone's run 41 more. Not you know, it's it's not that far away.

SPEAKER_03 26:39

Yeah, but I think the the the issue is it's as soon as you start getting down to numbers like that, just being able to get an extra second out of it.

SPEAKER_02 26:47

It's like top speed in cars, isn't it? Like once you get to certain things, there's so much more going on to get that little bit more.

SPEAKER_03 26:53

Exactly. Like the diminishing returns to be able to get even the tiniest amount out of it. So I mean, even like I'm sure if you looked at the difference between someone who runs a 220 kilometre and a 211 kilometer, even that is still like they're worlds apart. Diminishing returns should be the name of our electrolyte company. Yeah, if we make any products of diminishing returns.

SPEAKER_01 27:12

That's mad because even like if you doubled that and did a kilometre at a 422, yeah, but that is rapid as well. Like that is fast.

SPEAKER_03 27:21

That's what I was running some of my kilometers at earlier, and it felt nightmarish. Yeah, that was half twice as fast.

SPEAKER_01 27:27

That's just crazy.

SPEAKER_02 27:28

Yeah, that I can't imagine moving that quick for that long.

SPEAKER_01 27:31

That must be pretty I just physically wouldn't be able to do it.

SPEAKER_03 27:34

I mean, the previous world record was 211.96, so he literally only ran 0.13 quicker. That's all you gotta do. And I bet that was still a monumental effort. I mean, yeah, it wasn't too much to add on it, really, just the fact that humans are incredible. Yeah, like it's just yeah, just mental.

SPEAKER_02 27:52

I still I still think we should do a kilometer effort. We'll go to the track and try it out. That's just muted himself down a massive burp. Yeah, there we go. Good skills. Yeah, I was gonna say how you've got as producer, you've got that power.

SPEAKER_03 28:06

I'm on I'm on the ones and twos, so I can mute myself if I have the birth, it's great. But then you've just blown up my spot by then mentioning it. So now I'm gonna leave it all in. Um I think that there's something else that this made me think of as well. Is we seem to be seeing more nowadays of people moving between disciplines. Like previously, people used to be very much in that have their specific distance. Um, but now I mean you've got uh I mean you've got Jomif Kajelcha who has records or is close to the records in multiple different distances from second place in everything, yeah. From yeah, 5k all the way up to the marathon, and you've got I mean 800 metre to a thousand meters not as big a difference, but um, you're definitely seeing a lot of athletes stepping up to cover different distances now.

SPEAKER_02 28:51

Do you think that's a money thing, or do you think that's just uh they can just do more and they're enjoying it, or yeah, I don't I honestly don't like maybe?

SPEAKER_03 29:01

Yeah, um I I don't know what what is is causing that, but because there isn't that much money in professional running though, is there? It's like Michael Johnson in charge. Yeah, allegedly. Is that allegedly? Uh no, it's it happened.

SPEAKER_02 29:14

It happened, yeah. People didn't get paid.

SPEAKER_03 29:17

Yeah, no, it's uh it failed and blew up and didn't get paid, so uh and people didn't get paid, so I think we can drop the allegedly.

SPEAKER_02 29:23

Um speaking of which, so Josh Kerr is doing his mile attempt. Is he? Yeah, of the record. I think it's called 222.

SPEAKER_03 29:31

I don't know. This is something that's passed me by.

SPEAKER_02 29:33

Let me google it quickly. Uh speaker marks yourselves. Josh Kerr takes aim at the mile world record on July 18th. 222 seconds stands between Josh and the mile time that stood for 27 years.

SPEAKER_03 29:45

Oh, I see. So three minutes 42.

SPEAKER_02 29:47

So project 222. July 18th, that's next week, next Saturday.

SPEAKER_01 29:50

Yeah, next weekend.

SPEAKER_02 29:51

And I just he's got all they've you know, like um Faith Kip Yagon. Yeah, got it, it's all being all out with his kit and all these different things.

SPEAKER_01 30:00

So it won't be an official record.

SPEAKER_02 30:02

Uh no, I think it'll be an official record. It's just as in just the kit and all that stuff they've gone for, but they're they've set it up so it's actually is he uh is he a Nike athlete? Uh no, he's Brooks, I think. Oh yeah, Brooks, Project 222. So he's got special Brooks shoes since 1999, 342, which is 222 seconds, apparently. A bespoke speed suit. Yeah, but I think that's quite cool from Brooks. That's sort of yeah, that's that's a perfect partnership to try and bring them into a different sphere of how people think rather than geography teachers. Yeah.

SPEAKER_01 30:33

I wasn't gonna say it, but yeah about Brooks.

SPEAKER_02 30:38

Brooks Glycerin 444.

SPEAKER_03 30:41

It's funny how different brands are just associated with different audiences, isn't that?

SPEAKER_02 30:44

Yeah, yeah. But for me, that's a really good that is a perfect marketing thing where I'm now just thinking of them in slightly different light. Yeah. And obviously, they parted with um Jake Barakloff from Ran to Japan, and again, that was all part of that sort of trying to bring them into that that style of branding, which I think is quite cool. Yeah.

Did we get into London Marathon 2027?

SPEAKER_02 31:01

Um so yeah, that'd be exciting to see if he does that.

SPEAKER_03 31:03

Let's move on to the most disappointing news of the week because everyone has been disappointed. Because what was it? Seven, I think your chances went up to seven percent to get into the London marathon because they're doing it across two days.

SPEAKER_02 31:17

I saw one in sixty-three banded around were the odds of getting in one person for every sixty-three. Oh, well, that's very different, seven percent. Oh.

SPEAKER_03 31:25

Um sorry, my numbers don't work, my brain doesn't work like yours. Possibly a typo. I think it was one in thirteen. Oh, okay. So, which is still is is not too bad, but the fact that they have now run it across two days and you still only have a one in thirteen chance.

SPEAKER_02 31:38

But yeah, the odds of my experience are like I know about three people in about four hundred that I've seen.

SPEAKER_01 31:45

Yeah, I don't think I think I've seen one person get in.

SPEAKER_03 31:48

Yeah. Well, I'm on my seventh year of applying now, so obviously I was gonna be seventh time lucky, and I didn't go.

SPEAKER_02 31:55

I hadn't been rubbing my crystals enough like Noel Edmonds, and I my manifestation didn't work.

SPEAKER_01 31:59

Well, so sad didn't be in either.

SPEAKER_02 32:01

So I'm in for Brighton Marathon instead.

SPEAKER_03 32:03

So no nobody here got into the marathon. Don't they know our don't they know our podcast? How dare they?

SPEAKER_01 32:10

So, well, we were just talking to someone at Parkrun earlier about it, and she was saying that about eight years ago they used to have a different system where if you had been applying like for more than seven years, you then on that next application it was almost like a guaranteed entry or something. Like if you'd been applying for the Flora, Flora era.

SPEAKER_03 32:33

Well, to that point, I want to bring forward a question that we got uh that someone sent in about the marathon, um, because I figured this would be the best place to address it. So um we have a message in saying, hello, Becky, Dan, and Sam. They put Becky first.

unknown 32:47

Hello!

SPEAKER_03 32:49

Loving the podcast, thank you very much. Um, I just want to get your thoughts on London Marathon. What they're posing is they're saying, I think that if you've had a place in the last five years that you shouldn't be able to apply in the ballot again. Saying a couple of people that I know have done it for the last three or four years, and yet you've got some people who have applied 17 years in a row. Well, my seven suddenly looks a lot less uh significant, um, and never got a place. Just wanted to know your thoughts because I think if they put a rule like that in place, it will probably be a bit fairer. Um, which yeah, I mean, I agree to be honest.

SPEAKER_01 33:22

Yeah, I agree. I think also you get a lot of people that are just what that lady that you we saw at park run earlier, she said, Oh, one of her friends isn't really a runner, sort of does the odd park run, but isn't like that into it, just applied for their first time and got in comparatively to someone who's been a dedicated runner for a very, very long time and has applied for years and years and never got in. So yeah, it's a bit of a slap in the face, isn't it?

SPEAKER_03 33:50

I think it's I think it's really tough because on on one side, yeah, there's there's exactly that, and then on the other side, you've kind of got the argument of well, you you can't gatekeep running to certain types of people. I do think that as running has got a lot more fashionable over the last three years or so, let's say, just in terms of mainstream appeal, people have especially with the rise of hybrid fitness, I feel like running has kind of followed that trajectory and and is now a lot more popular, and with that, you're getting a lot of more people who are applying to the London ballot who, like you say, aren't really running that much or aren't particularly actually aren't as interested as running a marathon, but it's kind of the fashionable thing to do for social media or whatever, which means it is massively diluting it for the people who generally do want to I think people need I think you need to adjust your sort of optics of what the London Marathon is.

SPEAKER_02 34:39

And if you look at it as a mass participation event that people love to do, like a big challenge, not a running race, and then some people that's the one bit of running they do and they take part in it and they raise money or whatever, less than uh it's a running, you know, it's part of the marathon series like Berlin and Tokyo, and you know, only serious runners enter these things, and it's okay, yeah, great. You know, if lots of if it gets people into running, or if they just do it once and they tell all their friends about it and it's inspiring, and so I'm just like it's yeah, it is annoying that you don't get in, but don't be annoyed at the people getting in for no, you know, with no running experience or whatever. That's you know, that's not don't hate the player, hate the game. Like it's the people who are doing it. I think they should just do it like a Coldplay concert and just uh bidding war.

SPEAKER_03 35:25

Catch people kissing on the cameras.

SPEAKER_02 35:27

Whoever, whoever pays the most gets in.

SPEAKER_03 35:30

That's a joke, by the way. But then to to that point, I mean, I a big problem that I have with that is you shouldn't be like a marathon shouldn't be your entry into running.

SPEAKER_02 35:39

Yeah.

SPEAKER_03 35:39

And a lot of people are gonna apply for London Marathon, get in, having not built up any running experience. And even aside from the fact that or it makes it harder for people who like have been running for a very long time and want to get in. Even aside from that, just from like a physical safety perspective, it is not the best thing to be doing to apply on a whim after you've had a few drinks, um, despite the fact you don't even run, yeah, and that and then find that you've got in, because that is a hell of a lot to put yourself through if you treat it in that way of like reframing it as like, oh, it's a mass participation event. You shouldn't do a mass participation event that could potentially kill you. Yeah, not I know this a very melodramatic way of doing it, but the amount of of pressure you put through your body, if you're untrained and if it's a hot day and you're forcing yourself through that, you can do some pretty big damage to yourself.

SPEAKER_02 36:29

Yeah, do you think if you had to pay when you enter the ballot, because you can enter the ballot for free without any issue, like if you had to put the money forward, like committing to that cost, and then if you're gonna be able to do that. Do you think that would change the amount of people that maybe do it on a whim? Because you've got to put a financial commitment at that point rather than just like oh yeah, I'll have a go. And actually, they're not bothered whether they get in or not, and then they get a place and they're like, Oh, I don't really want to do it.

SPEAKER_03 36:55

Okay, I'd better do it now, or uh may maybe because if you follow that path down a little bit and they get a place, and then you've got what is it, like I don't know, 72 hours or whatever it is to pay to secure your spot. The people who get weeded out at that stage and think, Oh, I don't actually want to do it and actually pay for it, though those spots kind of get recycled and put out in like a second wave anyway, right?

SPEAKER_02 37:16

So is there a second chance to get in then?

SPEAKER_03 37:18

If people don't want to take their place, yeah.

SPEAKER_02 37:21

I wonder what percentage of people who don't take the place. Yeah, I don't know. I'd be interested in that.

SPEAKER_01 37:24

Probably not not that many, but then also like because the spots are coming out now in July, you could argue that that's plenty of time to be building up fitness to get a marathon in for April. It is, yeah.

SPEAKER_03 37:36

Uh and if you're one of those people that is gonna get that result and then think, right, I need to I haven't done a lot of running and I need to be prepared and build up my my fitness and my running base so that I can get a good quality training block in. Yeah, sure. It's a big commitment. Do I think that people who haven't run much previously and then suddenly have a big change of heart, is there a big overlap there?

SPEAKER_02 37:57

I don't know. I'd be interested to know because when I finished, my mate was waiting, because I ran it with Dave and he finished just ahead of me while he was waiting for me. He said it was the most instant, it was like a war, the amount of people collapsing, going into the medical tent, stuff like that. I'd be interested to see what the dynamics are of if you were to interview those people, what was your training beforehand, what marathon is this? You know, is it people who've done lots of marathons who are pushing really, really hard and going too far, or is it lots of people who actually, you know, maybe your stopping point almost of like, you know, I'm not gonna run anymore, is much further down the road. Whereas the people who are getting right to the end and pushing that far, yeah, are maybe the runners who have done that before in that way. So I'd be interested to see what that was.

SPEAKER_03 38:42

And on a related note, another online trend that absolutely needs to die is these people making these videos of I did a marathon with no training. Stop it. Yeah, just stop it. I don't care how desperate you are for views and clips and whatever, stop putting shit like that out into the atmosphere because it's just gives people the wrong impression.

SPEAKER_01 39:01

Yeah, it's dangerous.

SPEAKER_03 39:02

I would I kind of fall somewhere in the middle on it. I'm gonna be a fence sitter uh and say that yes, you can't gatekeep and say, Oh, you need to have this amount of experience to to run to be able to apply. I don't I don't agree with that. But I will say that I would like to see a system, and I don't know how feasible this is, where I get in every time. Yeah, exactly. Where you know my you know, you know my name. Don't you know who I am. Um no, I would like to see a system where every time you get a rejection, um that counts for one extra entry the following year.

SPEAKER_01 39:33

Yeah, yeah, so it's like an extra lottery ticket sort of thing.

SPEAKER_03 39:37

Just to like just to start skewing it a little, even if you're you're never gonna be guaranteed to get in because a random ballot is a random ballot. But if you're someone who has applied 10 years running and you've never got in every time, I feel like it should be slight at least slightly more weighted in your face. Um to be able to get in. So I can't even take the piss out of that.

SPEAKER_01 39:57

I saw the person that I saw got in um posted that they'd already entered a marathon and then now has got into London. So they're like, Oh, I'm doing my first ever marathon, and then I've got London four weeks later, and she's like, Oh, I don't know, like, why don't you just I don't know, I don't know.

SPEAKER_02 40:17

It's giving stress fracture, yeah.

SPEAKER_03 40:19

Exactly. So uh, but yeah, I mean that that that's the thing, really, isn't it? Is it's always gonna be it's there's always gonna be an element of randomness to it. I personally would like to see it start to get skewed in favour of people who really do what have been continually applying and and want to get in because your chances are only ever gonna keep going down anyway, yeah, as it grows in popularity.

SPEAKER_02 40:39

Do you think they're just gonna keep doing two days? It seems weird they just randomly yeah, but why why just do two days? What is the point behind that if they're not thinking we want to do this?

SPEAKER_01 40:50

Well, I think it's gonna they're just gonna test it, aren't they, and see how it goes. Because if it's successful, they might do it again.

SPEAKER_02 40:55

But they're happy I'm sure it's in their interest just to make that their job is to make as much money as possible. Well, yeah. So two days, and they're not gonna say we're gonna make it two days permanently, because I think that wouldn't have got them to do it. So they're gonna make it work, they're gonna say it's work no matter what. Yeah, I can't see them being like, no, that was a failure, we're gonna go back to one day.

SPEAKER_03 41:12

Yeah, I I don't know. I I I really don't know whether they're gonna persist with two days permanent.

SPEAKER_02 41:18

I'm excited in 2029 to not get into the month of August of London marathons. The whole month, yeah, exactly. So if you didn't get in, I highly recommend doing Brighton Marathon. There's still places, it is incredible. The atmosphere, having done it this year, the atmosphere is just as good as London for the most part, and it's just such a nice vibe. Brighton is such a good place.

SPEAKER_01 41:41

Yeah, that was my first ever marathon.

SPEAKER_02 41:43

It's not really, really heck, it's busy enough to be a real massive, important event, but unlike London, you've got space around you. It's not quite as overwhelming. No, it's a real nice community vibe. All the people out, especially through the town of Brighton or City of Brighton, there is some uh quite a bit, but actually, I don't think they're bad. It's quite a bit of a you get a you get a bit of a rest in two important places, you get time to lock in and just run your race rather than constantly having people shout at you, especially if you've got your name.

SPEAKER_01 42:10

And it's not as like there's because I can't remember how many people do London, but the two times that I've done it, it was just a constant weaving in and out of people. Yeah, and Brighton's. It's not a one to go fast. It's Brighton's just like obviously you've got less people running, so it's less you've got the space.

SPEAKER_02 42:27

Yeah, you've got more space, really good pacer groups where people can get together and run and stuff like that. Like, yeah, it's it's brilliant, so I highly recommend it.

SPEAKER_03 42:34

And it's organized by the same team who do London Marathon, it's run by MME, like London Marathon events, so it's it's very efficient. Like the bag drop and all of the organization preparation is all really good.

SPEAKER_02 42:44

Yeah, and do Team Green. If you ever get a chance, the Team Green thing, which is like where you don't do bag drop, you can drop it like the day before, but on the day you don't, but you have a special pen. So watch my video on this because I was in there. You basically just have uh the toilets are empty pretty much, so you it's no queuing whatsoever. There's free tea and coffee, not for me, but there's there, like and water, and then when you line up, everyone else lines up in their pens, and it's like mega hammered in and you can't warm up or do anything. You just stand at the side, like at Fast Pass at Disney or whatever, and then they just open it up and you just slot in before everyone else, and then you're just in. It was amazing, it was so good. London do it as well. Um, so I'd recommend you, it's just a little bit more faff, but if you're nearby, you can make that work, and if you're staying in a hotel, you can go down the day before and do all that stuff. So I would recommend doing Team Green, but well worth it.

SPEAKER_03 43:36

Nice. So, okay, so you've got Brighton. Are there any others any other spring marathons next year that uh you would recommend or take alternatives too?

SPEAKER_01 43:44

Yeah, Manchester's normally the week before London, as well.

SPEAKER_02 43:47

I wish Brighton was in October. It's run by the same people as London. Why why have them like two weeks apart? Like, stick Brighton. Like, they're I'm doing Abingdon, obviously, but there's not really a Major big city marathon in the autumn. And so if Brighton was like in October, that would be absolutely perfect. It'd be so good. But they're all just in the spring, all shoved in together in like that two-week period. Yeah.

SPEAKER_03 44:11

So I mean, marathons are typically done spring and autumn because that's when it's supposed to be the best temperatures for it, right? So um well, I I would recommend actually if you didn't get into London, let's go on holiday and let's go and do the Rome marathon. That's gonna be my suggestion.

SPEAKER_02 44:27

Yeah. So I I really like the look of Venice marathon. Yeah. That looks good. And there's been some years where they're literally running in the water.

SPEAKER_01 44:35

Really?

SPEAKER_02 44:35

There's loads of bridges because obviously they're going over all the canals, are they called canals?

SPEAKER_01 44:39

Yeah, canals.

SPEAKER_02 44:40

Um, so it's quite uh it's quite the quad workout going up and down like these really they've man-made short of course.

SPEAKER_01 44:47

Well we did um we did Barcelona last year, that's middle of March, and I loved that. Oh nice, that was good.

SPEAKER_03 44:54

So you've got a Paris marathon is around that time. Um bring your own water bottle. Yeah, uh, Vienna um is looks like an absolutely beautiful one. I haven't run it myself. Rome is in March, um, and then yeah, you've got in the UK, you've got what you've got Manchester, Leeds, Leeds, Brighton. Uh so there's there's plenty of them, and and I think that that's the important thing as well, is like there are plenty of marathons out there that are not world majors, that are really, really good. Yeah. Um, that have great courses and great support. Um, and if you are wanting to run a marathon, it doesn't just have to be London marathon.

SPEAKER_02 45:27

So is really good. That's in February time, that's really fast. There's also Valencia in December. Yeah, I want to do that.

SPEAKER_03 45:35

Yeah. Valencia, December though, no? Yeah, yeah, yeah. Um, but yeah, that that will be my my take-home message is if you didn't get into London, have a look at the alternatives. If it you just want to do London because it's a mass participation event, uh then don't apply next year.

SPEAKER_02 45:51

But a marathon is really long, and so you watch all the clips, you watch all the videos, and you're watching like 20 minutes of an amazing time, not four and a half, five hours of all the bits in between where you are just trudging along surrounded by people suffering quite a lot, like and four or five months of getting up at stupid times on Sunday mornings to fit your runs in and feeling like chronically low on energy and being hungry all the time.

SPEAKER_03 46:17

Cold weather, you don't see all these bits.

SPEAKER_02 46:19

You've got to enjoy that process because I love that process. But if you're just doing it for running on that day, yeah, you're gonna be miserable for the whole time. You've got to commit to being like, this is all part of it, and you know, fair play. People that use it to get fit and to you know improve their lifestyle, that's amazing. What a great end goal that is for

Coaches Corner: Preparing For a Marathon

SPEAKER_02 46:38

that.

SPEAKER_03 46:38

I want to segue all of this marathon chat into Coach's Corner for this week. It's gonna be a fairly quick one because we've talked about a lot of it already. But um, I just wanted to briefly touch on not in too much depth of Sam, you're training for Abingdon Marathon now. 15 weeks. 15 weeks. So when someone signs up for there's gonna be a lot of people now, um, even though we've just been talking about how no one's got into London Marathon, there are still about a hundred odd thousand people who have.

SPEAKER_04 47:03

Yeah.

SPEAKER_03 47:04

Uh and some of them might be listening to this. Well done if you are. Yeah, well, yeah. Good congratulations if you have. You're lucky for that, you're lucky to listen to this. When you first you realize you get into a marathon and that initial excitement of yes, I've got into a marathon wears off, then you go, Oh shit, I've got to train for a marathon. Yeah. So I buy new shoes. I choose what shoes I'm gonna wear. So this kind of topic, um, I really just want to quickly cover like what does a marathon training block or look like for you in terms of what are the different things that you're considering and how do you tackle them? Because when you first start thinking about it, there are so many different things you have to worry about all at once. They're not problems that you need to solve all at the same time, and so you need to be a little bit more sequential with how you tackle these things. So you're a great example at the moment, you've got Abington coming up in 15 weeks. Yeah, but what are you focusing on right now and what's gonna come later nearer the race?

SPEAKER_02 48:00

So I work backwards and go. So I'm I'm for Abingdon, I'm trying out, I'm doing this hopefully this Norwegian singles is gonna be the whole time, and with that, it's a much shorter taper. So the taper is like less than 10 days. Nice. If that. Um so I've sort of planned my long runs, so I put all those in first. So I do I don't use a training app or a I make my own plan with a spreadsheet, but in the book, the Norwegian singles book, it's got like a marathon training plan. So I basically take that and then adapt it to how I want to do stuff. Yep. I mine's not perfect because I want to make parkrun videos, so most other people who aren't making parkrun videos, you can incorporate your long run on like a Saturday without doing parkrun, whereas I sort of try and put an effort in that, but then I want to do a long run and putting a long run next to a hard effort is quite difficult. So I compromise between making parkrun part of my long run and having like a harder effort during that time. So I just work backwards from that. So I go, right, what's my peak long run that I want to do? I work in time, not distance. My longest one's like 180 minutes, about three hours, which equates to about 32, 33k.

SPEAKER_01 49:12

Yeah, they they do say you don't ever need to do more than that time-wise, don't they?

SPEAKER_02 49:16

Yeah, yeah, for sure. So and then I then I just build in how many times I want to do it a week, and then I other plans have like phases, whereas again, noise and singles is very much just like one solid block of stuff.

SPEAKER_03 49:28

But so but so you your priority obviously when you're first planning is getting all the runs in. Yeah, especially the big ones. Yeah. So you're you're building out a structure for what your training runs are going to be.

SPEAKER_02 49:37

I'm making sure I don't do too much intensity and too much volume increased. So I I try and eke it out. So I have a peak week at a certain time and then it comes back down, and I try and make sure the intensity is not going up at the same time. So I'm doing like four weeks of say 60k at the moment, yeah. And then once I've done that, I then go up to like 70k for four weeks and then go up to 80k and then come back down, and then during that time the intensity is pretty much the same. Yeah, because I'm happy with the amount of intensity I've got. I'm probably not maximizing it, but what I'm not doing is risking an injury as much.

SPEAKER_03 50:10

No, and and you're quite well practiced at this injury myself, yeah. Yeah, you're you're quite well practiced at marathon training and yeah, yeah.

SPEAKER_02 50:17

This is probably this is like my third or fourth time to have worked, who haven't.

SPEAKER_03 50:22

Yeah, but uh yeah, so you you've got a spreadsheet. So for other people, like people listening to this, they'll probably either have like they'll be using that runner or a running app or a coach or whatever, or maybe the Norwegian singles book, who knows? Um, so that's kind of step one for you, then is it just you've got your let's say you've got your training structure for the next 16 weeks and you're you've got your runs in. What's the next most important thing that you would think about?

SPEAKER_02 50:45

I then try and make sure I've got the strength in there and what what I've learned this week is I want to do heavier deadlifts, I want to keep PBing, and you cannot do that at the same time as all this other stuff. So I did did 100 kg this week for five. I was buzzing with it, but I was like, I can do 105 next week and I can do 110, and I can just keep going five. I was like, no, no, no, because I have felt that has impacted my training all week, yeah. And this is where I I'm pretty sure the muscle that is hurting at the moment is probably quite a deadlifty muscle, like deep in my bum. Yeah, um, so to speak. Yeah, new podcast title. Um, so I need to uh find that balance of what is enough to get a stimulus from it, but I'm not trying to improve my strength stuff, I'm just trying to maintain what I've got.

SPEAKER_01 51:36

You you're not training to get stronger, you're training to maintain, basically.

SPEAKER_02 51:40

No, yeah, and in my mind, I panic that I'm like, I'm not strong enough, I need to be stronger. But actually, I've done this for over a year now, quite consistently. So I'm like, actually, I am I have got to a really good point, and I think that's in the proof is being able to do lots of these runs, and I'm just I have this injured mindset all the time of I'm still really weak, I'm still gonna hurt myself all the time. So yeah, I make sure that's in there, and then I just try and yeah, now I'm gonna be like, right, I'm gonna go down to like 80 and just do some more reps rather than yeah, you know, less reps of heavy. Um, so that's my next step, I would say.

SPEAKER_03 52:12

Yeah, makes sense. So you've got your running, then you're next up, you're looking at strength. Next question for you is at what point between now and Abingdon do you think you're gonna have a good, like locked-in idea of what time you're actually capable of running? Because your fitness is always changing, and you don't really know how fast you're going to be able to run. Everyone signs up to a race and has a goal time in their head at the beginning. Yeah, but I think something that people struggle with is how like how realistic is this time that I've set, and like how can I tell from my training? Because your training is never as quick as as your race, if you do it properly. How can I tell that I'm actually fit to run this this time that I've got in my head?

SPEAKER_02 52:52

So I've got some um tune-up races to help me do that. So I've got Abingdon on the 18th of October, two weeks before that, I've got a hilly half marathon. Nice. So I'm gonna use that. That's almost like the end of my training block, and then I've got two more weeks, and I've got three more weeks after that. So that's like my that's gonna be like my peak week, the end of that that sort of block in that way.

SPEAKER_03 53:20

And so you're gonna try and run that half marathon at your marathon pace or something equivalent.

SPEAKER_02 53:24

Yeah, I'm gonna I'm gonna plan to that I'm whatever gives me the best indication of what it's gonna be. So if that's flat out and then I work out what it's gonna be from that, or I run it at the pace that I think I could do for the marathon, and then how I feel if I'm knackered by the end of that, I'm gonna be like, hmm, probably not. And then so yeah, I'll have like one more week of like still sessions and stuff, but that's when it will start to slowly bring down, but it's not a taper in that sense, and then the week after is when it starts, yeah. And then I've got Little Hampton 10k just over a month before that, and again, that I'll sort of use that as a flat out thing to then judge, okay, this is where my threshold's at, this is what I'm gonna do. But for me, it's like the people commit so hard to a solid number, and there are so many variables that adjust it. So I am literally I'm gonna have like a 10-minute window for all my goals. So my A goal, and this window probably won't change that much because it's a big enough window, is between a three and a 310. So anything sub 310, I am happy with. I'm not gonna be in a shape to go for a three, and if I did, it would be risking any other goal whatsoever, and I'm just I'm not using it for that, and then 310 to 315, 318, which is my PB, that's like my B goal, and then my C goal is like a sub 320. So it's like a 20-minute window, which I think is more than enough to like on the day setting off, get to that halfway point at 30k is probably when I'll know what time I'm gonna be able to run. Yeah, and then so having goals that are like process goals of like actually I want to run a negative split is a massive thing for me. So that's like my main goal. Yeah, so whatever time it is, if I've run a negative split, I know I've probably got the best I could on that day of finishing harder because every marathon I've done, I have not blown up, but I definitely have slowed down. Yeah. And to run a sub three, I need to be able to run that evenly, if not negative. And so then, yeah, from 30k onwards, the last 10k I want to be my fastest 10k.

SPEAKER_03 55:18

I think that's a really good, a really good point as well, is like you say about um having pro process-based goals, setting yourself goals and outcomes that you're always in control of. Yeah, I think is a much better way of doing it because, like you say, there's so many external factors that could stop you from getting a sub three or sub three ten, whether it's the weather or whether it's like it could be anything, it could just be you slept terribly the night before, um, or you got a cold a couple of weeks out, anything like that. You can't control that, but you can control whether you run uh positive splits or negative splits um during the race. So giving yourself those, I think, is a really good thing.

SPEAKER_02 55:54

I'm gonna break it up into four 10k's and then a 2k at the end. So that's how I'm gonna sort of aim for it. So gradually get each 10k faster than the last 2k to see what I got.

SPEAKER_01 56:04

I do think getting a couple of races booked in within your training block is a really good, especially like a half like a half marathon or two, because you've never done a marathon or any sort of races, it also gets you helps you practice, lining up, standing around all those people, race day environment, what to expect on race day.

SPEAKER_02 56:25

When you start and it's so busy and you can't run the pace you want, or you're going too fast, but you can't slow down because there's 900 people behind.

SPEAKER_01 56:31

Turning up to London marathon or whatever marathon, and you've never even like run amongst other people or done a park run before.

SPEAKER_02 56:37

Like that's even just queuing up for the toilet, yeah, where there's literally like 400 people and then everyone's warming up and running around, and the noise and like it is a sensory overload. Like, that is your heart rate, like you were saying Dan last week. Your heart rate's like 30 BPM higher just through stress, and you're like, Oh, I better slow down, but it's actually like, no, that's not it's high, not because you're tired, it's high because of everything else.

SPEAKER_01 56:58

I think having, yeah, like a good half marathon purposefully booked in at Brighton half marathon.

SPEAKER_02 57:03

I highly recommend it's at the perfect time that I'm gonna be doing that one. It's in February. That's a good one because it's it's busy enough and it feels like a like a mini marathon.

SPEAKER_01 57:12

Yes, it's a big race, it's a big race, isn't it? It's lots of we did it was absolutely torrential rain this year, wasn't it? But yeah, if you have got big marathon, then obviously I think getting a half booked in within your training block is very, very wise. Sure.

SPEAKER_03 57:27

B races, tune-up races, definitely a great way to do it.

SPEAKER_02 57:30

Yeah, and try different strategies. Try and that's when you can try your fueling and all that stuff. Like I've I'm quite lucky in that I'm pretty immune, touch wood to gels and stuff. I could eat any gel and I don't get much issue. Like I literally picked some up in the middle of Brighton Marathon and just had them from some from a random stranger. I was like, oh, these are new, I'll try them, and was totally fine. So years and years of cycling and just eating things over many, many hours.

SPEAKER_03 57:53

Well, you've trained your gut for it. Like you've you've got a lot of training to kind of taking on new different types of energy. But again, if you are, and I keep hammering this point, if you are someone who didn't really run before and now you've been given a spot in London, you don't have any of this training or these adaptations and you need to get those locked in.

SPEAKER_02 58:10

And that's probably more of a limiting factor than your fitness. Yep. I think that will that will trip you up more than not having enough miles in your legs. The Brighton and London that I did this year, I really experimented with the fueling and really pushing it as hard as possible. So I was like, I'm not sure, you know, I don't care what time I get with these, I'm just having fun. So I I went up to like 102 grams an hour of carbs and it I was fine. So I know right when I'm really going for it, that's gonna be really helpful. So yeah, that's good. And I've still got 3,000 shells because I went mad and bought as many as possible. So they'll be out of date, but it'll be like rocket fuel.

SPEAKER_03 58:44

But um, okay, cool. But uh I so I think in terms of the the general structure then from everything that you've just said, because that's what I've built into this this blueprint that I've been talking about previously, which is essentially just a guide to 16 weeks of training, and a big part of what I've tried to bring into that is like when you should start paying attention to certain things. So rather than just starting a 16-week block and thinking, I need to get my training plan sorted, and I need to get the best strength exercises and follow all of these Instagram videos, and then also get the nutrition and I need to know what the best gels are, and like all of these different things that you can stress out over. You don't need to do it all at once, and so I've tried to bring all of these things in. So like I built a uh a long-run fueling calculator to help you figure out your uh yeah, your carb requirements, sodium stuff. The way that your calorie requirements in total, like overall, change as your mileage.

SPEAKER_02 59:37

And that's that is my missing thing at the moment. I do not eat enough when I'm training. I because I'm so unfussed by food. Yeah, like today we did that park run. I had like a croissant on the way here, like a little chocolate croissant, which is nowhere, which is nowhere near enough. And I'm just like, even though I know it, I to force myself to make the effort and do all that, like I just You're not foodie, are you? I'm not. So that would be really important for me because I think a lot of the times I'm getting injured because I'm not fueling myself, protecting myself.

SPEAKER_03 1:00:05

One of the biggest causes of injury is underfueling.

SPEAKER_01 1:00:07

Yeah, and that's like we got out of the car, I was like, oh, what am I gonna have for breakfast? And I was like, Oh, bagel, biscuff bagel. Samuel just like, I don't know, some oats or something. I don't yeah, I don't know. I'm like excited and buzzing for my post-run breakfast, and you're just like ambivalent.

SPEAKER_02 1:00:23

That's the that's the thing I need to work on for this this marathon block.

SPEAKER_03 1:00:26

Yeah, because the fact is, if you're if you start your block and you're running, I don't know, 20 miles or 30k a week, and then you get to week nine of your training block and suddenly you're running 40 miles, 60 kilometers a week.

SPEAKER_01 1:00:37

Still eating the same.

SPEAKER_03 1:00:39

Yeah, that that's a big difference in how much energy you're burning overall, and what you're eating, because I will I will be a bit hungrier and I am not eating the right stuff for sure.

SPEAKER_01 1:00:47

A little cross-on. Yeah, just more cross-ups. I have two little for chocolate. Pastry is perfect, yeah.

SPEAKER_03 1:00:52

So so by the boulangerie. Yeah. Which is why I built a calculator for it. So you have no excuse. No, 100%.

SPEAKER_02 1:01:00

And I I am more than I will be the guinea pig for that because that will help me.

SPEAKER_03 1:01:04

Put in all your details, but instead of just using a generic calorie calculator, you put in your mileage, you put in what type of run you're doing, and it will give you a more accurate number.

SPEAKER_02 1:01:11

That's great. That's that's the sort of thing that I need for sure.

SPEAKER_03 1:01:13

If you were to have a 16-week block, I would break it out into first four weeks, is literally just getting into a routine, getting used to running regularly, and just not having to actually talk yourself into going out for a run, like just getting that habit built up and not worrying about anything else for that first four weeks. Yeah. Then once you've done the first four, the next four weeks, start thinking about your pacing and what uh what sort of time you think you you can do in the run, and then start thinking about your fueling strategy and practicing gels on your long runs and all of that. Like stagger it out and every three or four weeks just bring in a new element.

SPEAKER_02 1:01:48

Yeah, but let it settle. Yeah, exactly. Yeah, you've got to give it time to because that there's like a thing of like your heart and lungs adapt really fast, then it's your muscles, and then at the end it's your tendons, and that's why so many people get tendonitis, stuff like that. Because they're like, Oh good, I'm fitter now, I can run, but it's like actually your tendons aren't fitter. They haven't caught up, they need time to do that, and so you you've got to give yourself where it does feel easy for like three weeks, yeah, because actually you've got to wait for everything else.

SPEAKER_03 1:02:14

Exactly. I mean, that that's really all I wanted to go through on the on the training plans.

SPEAKER_02 1:02:17

That's great, that's useful.

SPEAKER_03 1:02:18

You've got plenty of time, especially if you just got into London, you had a lot of time to train for now. It's just a case of building up that habit, getting what we call building, building your base, getting out running, building up your mileage, and then when you get into your block, start factoring in.

SPEAKER_02 1:02:33

My one big recommendation would be find people to run with. Yes, and and just even like connect with over the internet for accountability, for inspiration, for motivation, and you'll be motivating other people, which is motivating in itself. Like making my videos, just knowing that people are gonna watch it, makes me you know dig in a bit more because I've got that accountability for myself and like running clubs, the advice, all those different things like is massive. Even if you just join the community of this podcast and you just write in every week, yeah, right. With how let us know how your week's gone, and we can update people and we can share those stories because these shared things make such a big difference.

SPEAKER_03 1:03:10

Yeah, 100%.

SPEAKER_02 1:03:12

Speaking of which, I've got

Listener Questions!

SPEAKER_02 1:03:13

quite a few questions actually. Oh, glummy.

SPEAKER_03 1:03:14

All right, let's go through your questions.

SPEAKER_02 1:03:16

Uh, I've got one that I can't read, not from Seb this time, from Dave. Um The Only Hands, Alternative to London Marathons. We've covered that already. Yeah, the only hands. So hopefully you've uh been inspired to do one of those. Uh so Alex he says, you mentioned adding parkrun to start of a long run. I like doing parkrun as the last 5k for motivation, something like three or four times fivek at goal pace, with the last being all-out parkrun, defo fun. That's a good idea. So, yeah, doing before rather than afterwards.

SPEAKER_01 1:03:46

Yeah.

SPEAKER_02 1:03:46

Because then I think that then puts a limit on if you do it first, you can go too hard, and then you end up actually doing a really hard VO2 max almost, and then you're doing other ones. So, Alex, I will most definitely be doing that. Thank you. Um, someone says, uh, JBD Run says, any tips for increasing volume whilst working full time and trying to balance life and running. My response would be slowly, slowly catchy monkey, ever so slightly, a little bit every time. Try and think, first of all, communication is the key with your family. Yeah, and I am not the best person at that sometimes. And I'm like, I'm going for a run. I'm like, oh yes, that's my ADHD kicking in of just like not everyone can hear more what my brain is doing. The week before, two weeks before, being like, right, this is my plans. How can I work it? Because these are priorities, and I'll work my running around this stuff. Oh, we're going, you know, we're going to visit somewhere. Do you mind if I run and meet you there? Or can I run back? Or you know, trying to find ways that it doesn't show that you're just that's taking over everything. But it is hard when you're running, you know, trying to run, you know, I'm trying to do like 70, 80k. That's a lot of time running. And it sounds like I'm all I'm doing is trying to fit runs in. I am trying to fit runs in, but I am like, but I would want to work this around. So I think sometimes early mornings, depending on your job, especially in the this summertime at the moment, that is, you know, that is a good thing to do.

SPEAKER_01 1:05:06

I think, yeah, just having how I look at my training is every Sunday evening, I look at my week ahead and be like, right, well, I've got this is how my Monday is looking, how my Tuesday is. Like Wednesday is my quieter day, so that means I'm gonna be able to get my longer run in or longer training session in that day. So it's just planning ahead. You might get into the middle of the week and your plan's gone to shit, but I think just being a bit proactive and sort of writing it down on your calendar or your phone diary, whatever it is, and like add it into your calendar as like a reminder or something so you know it's like it sounds really it sounds really anal, but like actually put it into your calendar and block it off.

SPEAKER_03 1:05:48

And I would say, yeah, block it off and be really anal with like putting this stuff in and then over communicate it to everyone else and just say like make sure that that well, I say everyone else, the people who actually care, like you. You don't have to tell everyone when your calendar block is, but like if you've got partners or kids or you're working out around family, just making sure that everyone knows, like, right, I have I have time blocks this hour on this day, and you just guard that that block of time with your life.

SPEAKER_02 1:06:13

I do think it is slightly easier in winter because the weather's worse. It's there's not as many social things, and you just have to go out at 5 30 in minus one in the rain. And but once you start, the further like 30 seconds in, you're fine.

SPEAKER_01 1:06:29

But that initial the thought of it is worse, I think, sometimes. And obviously, like if you're a full-time worker, on the assumption you've got one or two days off a week, like that day off that is most likely going to be have to be your long run. Yeah, and unfortunately, assuming that you are training for a marathon, getting those long runs in are a priority, so it does come with a bit of sacrifice as well, like on your days off, like and people fear them, I think.

SPEAKER_02 1:06:55

Sometimes long runs, it's a bit of a scary thing. Yeah, oh it is. I try and make all my long runs some sort of special thing. I've got the train somewhere, I've been dropped off somewhere, I've done a trail thing. So instead of just doing more of your local loop, make it a novelty because it's it's easier to get out for it. And if it's an in an un a new place, it doesn't feel as long because you've got new things to look at rather than just yeah, oh my god, I've got to do three loops of my normal 10 grams. Oh, yeah.

SPEAKER_01 1:07:23

I don't think I could do another training marathon training block round here. That's why I'm giving myself a year off.

SPEAKER_03 1:07:28

There's only so much to running around a crawly grey industrial estate and doing marathon training.

SPEAKER_01 1:07:33

Absolutely over it.

SPEAKER_03 1:07:34

And and the final thing I would say to that is just do everything you can to make it as easy as possible. And so that is, and it's all the cliche stuff. It's laying out your kit the night before, it's just having that that plan in place, it's leaving a water bottle downstairs on the worktop so that you can just grab it at 5 30 in the morning.

SPEAKER_02 1:07:52

Have the food when you get back ready.

SPEAKER_03 1:07:54

Yeah, because uh that is what I need to do. Every every one of those little things that just takes out the friction and makes it a little bit easier will make it that much easier to fit in amongst uh like full-time job fans.

SPEAKER_02 1:08:04

It is we're making it sound it's really fun. Yeah. Please don't pan, like we made it sound like it, but I I love and enjoy that commitment of your doing something that is hard, yeah. That is, and when you when it comes together and you feel the difference and you do finish that run, it is worth it ten times over. Yeah, I've no, I don't think many people, maybe I'm speaking for people here, have ever finished and gone that wasn't worth the effort of what I've just done. Yeah, it transforms you and you come out of it a better person in many different ways.

SPEAKER_03 1:08:37

And that is the thing I've seen more people talk about, especially as again, more people have are doing marathons now, and and there seems to be this idea that you have to do a marathon at some point if you want to be a runner, um, which I heavily disagree with, but that's a story for another day. Um, and I do think that there is now this kind of idea of like, oh, like why do like you have to work really hard for this stuff? Like, why why do people say, Oh, you have to get up at 6 a.m. to fit your runs in? It's because training for a marathon is really fucking hard at some time.

SPEAKER_02 1:09:04

Yeah, I'm not choosing to do that, but I also want to see my family. So that is that's the best time for me to get that done.

SPEAKER_03 1:09:10

It's is super rewarding and fulfilling and it's amazing once you once you've done it. But part of the reason why it's so amazing to cross the finish line of a marathon is you've spent four months or so like making a lot of sacrifices and working really hard and doing a lot of stuff that a lot of people don't see. Yeah. And it's not just a case of oh, I managed to get a spot in the ballot, and now here's all my Instagram pictures on the day. Like that only represents a tiny fraction of what actually goes on training for a marathon. Yeah. And the reason why we talk about it like this is because there is a lot to consider and a lot of decisions that you have to make, and often a lot of sacrifices you have to make.

SPEAKER_02 1:09:42

That's what I really enjoy making my like my training vlogs I do do the worst in numbers because people just aren't as interested in like, you know, compared to like park runs and stuff. But they're the ones I get the most satisfaction from making because it's like literally every run I video something, I talk about it, it's completely raw and honest of like, this is really hard, I'm really tired, I didn't quite meet the standard here, all those different bits, and it just builds up towards that final video, which I think if people for the few people that have been with me watching it the whole time, yeah, it makes it even more of a payoff when when something good does come from that video, or it doesn't quite work out because they're like drive to survive, they're invested in all the stories behind it and then running it rather than just me running it and being like, hey, that went really well, it was great. Yeah, it went great because actually I've been grafting for the last 18 months, yeah, going through all these different emotions, these different things. So yeah, it's enjoyable.

SPEAKER_03 1:10:35

And and final point there is speaking of sacrifice, one way to make sure that you can stay on track with your running plan, one thing I like to do is I have a sacrificial workout. I've one of I I earmark one of my workouts each week where I'm like, if life happens, I can't fit everything in, that's the one that's getting dropped.

SPEAKER_02 1:10:51

Things get moved around if you needed, yeah. Yeah, you move it around, you don't have to do these things, and if you miss a long run, you miss a long run. Like there's something like in one of the books I read by um Pete Fitzinger, it's like the marathon thing. Yeah, it was like you can you can miss three weeks and you don't have to adjust. If you miss four weeks, you adjust your goal pace by something, if you miss five weeks, and then it's like a it's like a moving scale of actually you can actually get away with missing quite a lot of stuff as long as you adjust what your aims are. Yeah, so that's what you've got to do, it's gotta be flexible.

SPEAKER_01 1:11:23

Right, have we got time for one more?

SPEAKER_03 1:11:25

We've got one more plan, one more plan. I'm reading the wrong thing. One more question, it's a very important question. Uh, when's the positive split merch coming out?

SPEAKER_02 1:11:34

Someone asked that.

SPEAKER_03 1:11:35

Yep. 100%.

SPEAKER_01 1:11:36

Oh what do you want?

SPEAKER_02 1:11:38

When we start when we start getting monetized, limited edition, 10 t-shirts, three for us and seven for the listeners.

SPEAKER_03 1:11:46

Yeah. Well, Jimmy, that's uh that's yours. You need to tell us what what merch you want, and then we can.

SPEAKER_02 1:11:53

I think t-shirt. Running merch or like casual? Who knows?

SPEAKER_01 1:11:56

I think running uh socks. I don't know. Funky socks.

SPEAKER_02 1:11:59

So Brett, who um is OBD brand, who's the guy I wear my his t-shirts and stuff, who's a YouTuber guy. His day job, one of his day jobs, is make screen printing t-shirts and stuff like that, like really high quality things. So if we're doing a low order, maybe I'll sit, I'll see him next week. Maybe we can do some high quality, like I'll tell you what I'll tell you one thing I don't want.

SPEAKER_03 1:12:20

I don't want shitty, the shitty technical t-shirts that get really stinky that a lot of the ones that you get like after races and stuff that are just like thin and horrible, like none of that.

SPEAKER_02 1:12:30

Yeah, I don't think we're ready to do like a 50 quid proper t-shirt that's actually feels nice, but I think we can do a nice thick like a casual t-shirt.

SPEAKER_01 1:12:39

Yeah, like a casual not one you'd run in.

SPEAKER_02 1:12:41

The positive split, and on the back it just says like a fist of chockey. Yeah. I like fist of chalk eyes. Just a chalk eyes.

SPEAKER_01 1:12:48

Yeah. Like little logo on the front, but then like lots of like write in your ideas of things that we have said.

SPEAKER_03 1:12:54

Yeah, please give us ideas.

SPEAKER_02 1:12:56

It's the humidity with just a picture of uh like a silhouette with really frizzy hair.

SPEAKER_03 1:13:02

Oh, yeah, there's a few, there's a few directions we could go with with merch.

SPEAKER_02 1:13:05

But yeah, you've got some good colour colour options as well. Pink, you know, pinks, purples, and whites. Yeah, or like a cap or a visor, something like that would be pretty good.

SPEAKER_03 1:13:13

Um so we'll have a think, but yes, please write in with your suggestions on ice bandana.

SPEAKER_01 1:13:18

Oh seasonal though, stuff like that.

SPEAKER_02 1:13:22

Never, yeah. Put warm honey in it on the winter.

SPEAKER_03 1:13:30

Um boiling water, don't put that near your crotch. Put boiling water in in the winter. Yeah, like charcoal. Like a steam train. I so regret saying what we can do that's different to these people. Um, cool. I think that'll do it for this week.

SPEAKER_02 1:13:48

Um, so thank you very much everyone for listening. Um, yeah, let us know. Did you get into London? What are your marathon plans? What are your ideas for the POSIG Split merch? And we'll see you next week. We've got more training to come. Getting ready for Little Hampton 10K in September. And uh, yeah, we'll see you then. See you next week. Goodbye.