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# EP 73 - LIAM’S SCHEMES, OLYMPIC FASHION & AUSSIE GOLD ENERGY
- URL: https://www.inthebeginningpodcast.com/ep-73-liams-schemes-olympic-fashion-aussie-gold-energy/
- Published: 2026-02-13T06:00:00.000Z
- Updated: 2026-08-20T11:43:14.000Z
- Description: Courtney Atkinson and Liam Flanagan on Olympics & 2032, Strava culture, T100 — recorded on the Gold Coast.
- Author: Courtney Atkinson
- Tags: Episodes, Main Feed, Olympics, Strava, Triathlon, #Import 2026-07-28 20:58

*Courtney Atkinson and Liam Flanagan on Olympics & 2032, Strava culture, T100 — recorded on the Gold Coast.*

## Listen

Listen on [Spotify](https://podcasters.spotify.com/pod/show/inthebeginningpodcast/episodes/EP-73---LIAMS-SCHEMES--OLYMPIC-FASHION--AUSSIE-GOLD-ENERGY-e3f1ifb?ref=inthebeginningpodcast.com) or [Apple Podcasts](https://podcasts.apple.com/us/podcast/ep-73-liams-schemes-olympic-fashion-aussie-gold-energy/id1772010786?i=1000749638277&uo=4&ref=inthebeginningpodcast.com).

## Full transcript

Auto-generated transcript. Timestamps approximate. Hosts: Courtney Atkinson & Liam Flanagan.

**Read the full transcript** 

\[00:00\] In the beginning episode 73 Courtney, can we start with a scheme straight off the top? Can we start with one of my half baked ideas? Yeah, we can. You know, you're asking a name for the scheme. Well, Jake Bart gave us an idea for the segment name, he said. Liam's schemes. Yeah, he said Liam's schemes, but he's done it in a way. Shout out to Jake for trying to suggest a name for this segment. He suggested calling it Liam's schemes, which I appreciate. Which I appreciate Liam's

\[00:34\] schemes. It is a scheme, but. These half baked ideas of mine that cause. Generally, schemes never work out. Schemes never work out and there's always something a little bit dodgy or unfinished about them. What's your scheme this week? This is born out of we're talking running straight off the top here. This is a pure running idea. It was down in Melbourne last weekend. Had a great time down there for a surprise 40th. Melbourne is an awesome city. Melbourne's a great. The CBD. No, the CBD is fantastic. The MCG right there. The Yarra, the priest. I love it.

\[01:06\] You can tell the real truth. No, I do. I generally like Melbourne's CBD. OK. I would. I at one point I thought I would live in Melbourne for a step, right? My wife, we were down there and she's like, see Melbourne like this when it's 25 and sunny is delightful. It's not like that most of the year anyway. I went for a run on the Saturday while I was down there. Around the most famous track. And I went running around the tan. Now I actually think it's the first time I've ever run the tan. Really. Yeah. I just, I've never spent enough time in Melbourne to really run there much.

\[01:37\] And I went out and I ran the tan and I was a bit hungover. So the first lap was quite a chore and then I started to come good on the second lap. But anyway, my idea, my scheme, I called you about this the other day because I wanted to check out with you first and because I thought maybe this is an idea that we should keep off the podcast. And you promptly said this already exists. Yeah. The idea I'd had was a running race around the 10, which yes, on reflection absolutely exists,

\[02:11\] which shows how well I know the Melbourne running scene, right. They do have run the tan as a there's a public fun run event. There's an elite event. But for those who haven't run the tan, there's a like a it's digital, right? There's an actual record board there where Craig Mottram's at the top of it, Yes. And it's a digital board for the male and female fastest. That's right. So at 2 separate points, the tan, for those that have never run it and might not have ever seen it's 3.8 KS. It's essentially a gravel dirt

\[02:42\] track that loops around. There's a little bit of concrete running path through it as well, but there is a, there's a, if you run it clockwise, there's a kind of a pinch of a hill and then there's a long slow descent coming back around. It's a great track on a, on a lot of footy teams have used it as training over the years. And as you mentioned, yes, at one different parts of the course, there's these digital totem poles that show the fastest times ever run around

\[03:12\] the tracks. So Craig Mottram 10/08, Stewart McSweyn 10/09 Yeah. Jack Ryan and number 31016 and Jess Hull, Jess Hull has the record. 1131 Lauren Ryan and Linden Hall. Now this is where the idea came to me because running past that and seeing that Craig Mottram, because I think he said that in 2003 maybe. 2006\. Six. That's a 20 year old record. Yeah. I look at that and go how have we not, how have and this is not trying to besmirch Craig, but I'm like, this feels like an

\[03:45\] opportunity straight into my head. Pop pops the idea of breaking 2 with Kipchoge, where Nike set this whole event up to see if Eliud Kipchoge could break 2\. Surely we can create breaking 10, which is the idea of finding a male. The caveat here is this is Queenslander's talking. Why is that a caveat? Well, you're gonna have if we have if we have listeners in Victoria. Yeah, it's a big if.

\[04:15\] We got some down there, yeah. Send us a. Message if you're. Listening from Victoria, they're gonna be sitting there going, you idiots. The tan is like, I don't even know how to explain it here to Queenslanders. It's like everything you can imagine's been done on the Tan's been done. Now, but, and yes, I'm coming at a place of ignorance, right? But this is how I learn. OK, I've now learnt that there is an event called Run the Tan. In fact, Run the Tan is coming up in two months time. OK, fantastic.

\[04:45\] As far as I can tell, it's very much out and about Sunshine morning event. This is still where I think there's an opportunity and there's this is where the scheme comes in. I think they need to flip it. I think they need to take it to the night. I think they need to create, you think about those Nike Run the Night type events that they've had of late. I think they need to turn this event into a twilight event and activate the tan in a really kind of in the way we've seen

\[05:18\] those events overseas that those underground running. Events I get it I. Get it. Need to turn this into a night time event? Flick the switch on this from a morning out and about bright and sunny. That's that's that's not what Melbourne is to me. I think Melbourne, I think you could and I don't know what the optimal time for running for these guys is, but I feel like if you really rebranded it, run the 10 is very nice and it's very family friendly and all the rest of that. I think you need to change the branding so that this is all about elite and breaking

\[05:51\] this 20 year old record. Well the run the 10 is. I don't know. They're gonna make it break. I know. They're not. What I'm? Of course, what I'm saying is I know there's the elite runners. I'm. Always a pessimist. Start out here, Liam the. Branding of it? Yep. To the casual observer, to the outsider, I. Agree. Does not scream high performance I. Agree with everything, I just think I would and this is me talking out of my butt. I'm assuming there's a lot of red tape around trying to shut

\[06:22\] that down. Do something because think of all the big rum brands in Melbourne. Yep, I know this idea has come across my desk before in a certain way and it still hasn't happened. So to me that is there's something that stops allowing this happening 'cause, you know, it's a yeah, well, it's an amazing opportunity. It could be done, should be done, but it hasn't been done. And they still get elite runners going every year to try and break that record. Well, let me pivot cause the other thing there is you get

\[06:53\] elite runners going there to try and break the record and it's a race, right? Yep. Don't make it a race. Make it about 1 athlete. Make it a breaking 2 Kipchoge style where it is. Just don't make it a don't yet run. The tan exists. It's happening in two months. Fantastic. Now in six months time, let's on a September evening or something like that. I'm pretty sure Stewart McSweyn and these guys have actually done like to an extent done that aces everything.

\[07:25\] Yeah, yeah, yeah, yeah, yeah. You're talking about one of the if you talked about running in Australia and outside of actual races like a let's call it a segment like a Strava segment, you're talking about the probably the most run segment talked about everything else in Australia. But here's one for you. So let's let's pivot it a little bit go because as we were looking at this. And so ends Liam's schemes for this episode.

\[07:56\] Which I said they these don't. These don't turn out too often. Which we're gonna keep. They don't always turn into winners. OK, this scheme. But Jake Bart, thank you for the game. I'm the biggest print. No, no, just like shutting it because. I'm trying to get onto the there are people there are people listening to this right now going Oh my God, Courtney, please shut him up. Liam schemes will be back. Thank you for that. It. Will it will be back. Hey, they've actually got fastest AFL players around the tan. Who do you think has been holy hell? I'll do you know what this might

\[08:26\] this is gonna test your AFL. What we call it. You're the college background noise chef store in 1975\. I'm going to call this as a bit. Of the 1970\. Five, the fastest person around there. I'm even going to give you the. Club Yeah, go to you. So Collingwood in 1975, they're calling as the fastest person. Collingwood in 1975\. Jeez, I wasn't born for another nine years. I don't even know that here at Dacos. Phil.

\[08:56\] Phil. Well, Phil Carman. Phil Carman. Oh, Phil Carman. Phil. Is he Phil Carman? Phil Carman's a S Australian. He played for Sturt. He was a violent man. OK. He was a violent runner, too. He was a, he became the head coach of, well, he's not S Australian, I should say he's Victorian, but he came down and he coached Sturt. I wonder how much he's on that, on that time from 1975, how that track is, I wonder. What's the What's the time? 11/17 So what did I say? Wow, 10/08 for Craig Mottram.

\[09:29\] Yep, and then so in more let's say modern times 2011\. Mark Blicavs, from Geelong Cats, yes, yeah. But he was basically an Olympian, like steeplechaser. I was, yeah. Blicavs was, yeah was gave up being a steeplechase athlete to play AFL and has gone on to win a bunch of premiership. So it was probably a good switch. Yeah. So more that, I mean that's the most recent one I can see, Paul. Crawford on there. Anyway, Crawford had a good time. Shane Crawford was a great runner back in his face. Tim Clark I can see on. Here, Tim.

\[10:00\] Clark, Georgie. Clark's brother. I can't see Crawford. Yeah, look, there's nothing. There's nothing on here from Nathan Buckley down in 33\. Catching Craig rebrand run the tan so make it something in the in day and age now where it's all about branding. They need to rebrand run the tan to something snappier. I'll leave it there. OK, let's leave it there. Let's let's move on from my skins. But I will say unbelievable. And I think running it for the

\[10:32\] kind of the first time in full, like I did a couple of laps around there, I still would have Centennial Park over it. No, I still would have Centennial. No, no, as a regular running spot. Oh. As in a place to run. Look, if I had to have a race, the tan, of course. But as a regular running spot, Centennial Park is greater than the tan. Gold Coast Spit just absolutely crushes all of them. It doesn't. It's not as good. I know you love it, but it's not as good. It's hey, Winter Olympics

\[11:02\] happening at the moment. Let's. Get into some winter. Let's get into. It. We got a gold we. Got a gold, we got a. Gold Actually, by the time people were listening to this, we might have to cause Scotty By the time this episode is dropping Scotty, James and Valentino, well, you'll know you'll be in the final of the We don't. Know that yet as we're talking, Yeah. Anyway, we've got a gold. Great stuff. Cooper Woods, he wasn't the one, he wasn't the favourite to win that. Graham was our flag bearer and he finished fifth in the final but and he won silver at the

\[11:32\] last Olympics. Why are we so strong at moguls? Moguls, it's a good question because it's a really good question. We've had a good, great. Well, and male and female, right? Brittany Cox has been fantastic. Jakara Anthony was favourite to defend her gold medal and unfortunately went outside the course. Yeah, that's a good question. But what I wanna focus on is how much better the Winter Olympics when it comes to uniforms. Oh, it's not even close. Not even. Close. So have you got this up?

\[12:03\] Yes. Because you're gonna have to help me with pronunciations. The very first I got most of them. They're the very first one. What has your French? Le Coq sport teeth. Yep, the French. Oh, yeah, Like, I mean, when you think about I went, 'cause I mean, I've been to a couple of those Summer Olympics. What have I never been to Winter Games? I have. Never been to Winter Games. No no I'm not. I'm not very versed on snow. We've talked about brands like Sportscraft. Yeah, nothing against Sportscraft. But we're some Sportscraft,

\[12:34\] Sportscraft. We dress our winter sombre athletes like a bunch of nerds. We're. Literally the running brands and it's just, it's just sports, craft, Adidas, you know, usuals, you know, like it's pretty much, yeah, all the running brands we talk about, just throw that in. And that is our Winter Olympics. Holy hell, this is like a fashion show out there. So yeah, the French team, Lululemon, Team Canada. That's good, Lululemon. Looks epic like so it's all quality stuff.

\[13:05\] Kathmandu. For New Zealand, New Zealand, so good, so like, and you think about, hey, anybody who's ever walked into a Kathmandu store, no, that stuff doesn't come cheap. And looking at the pictures it is they haven't really gone too far left the field to design this. It literally is just their if you went into the store and bought their mid range snow jacket in black, that is what Team New Zealand went out in. Even, I mean, the Team USA with the Ralph Lauren stuff. Oh what? It's so cool.

\[13:35\] Ralph Lauren, It's so cool. I hate my words. Great Britain is just. But what about the volunteers? Yes, this is what I noticed, Salomon jumped in there. He's kidding out the volunteers at the Winter Olympics. Milano Cortina. I saw they're doing something locally here too. Obviously they've got a range because like you've got all the uniform ranges from everything. They've got the volunteer range. So they've they've got a the big one and we're going to get into

\[14:05\] this elite in the next my neck. Well, actually we'll jump to that next. Olympic rights. It's just so hard with what's going on around those Olympic rings. And the thing with being the volunteer uniform is you can get around doing a clothing range with the Olympic rings on it. So that's coming in. I wonder how it'll go for them because I don't know how much Olympics will, you know, the whole Olympic movement with their sports style movement. Mm, hmm, mm, hmm. Meshing those two wells together, whether it works.

\[14:35\] But I mean, all these brands are there. So that was the most interesting thing from the opening ceremony for me. I was just looking at the fashion. It was, I think it was Finland's jacket. I don't know if you've seen Finland's Winter Olympic jacket. Were they the ones literally in the fur? No, it's what it is. It's a it's a puffer jacket. I don't know the brand. What do? We go at Finland Winter Olympics. It's it starts white and then it kind of moves down into this blue, you know, the Finland blue

\[15:05\] basically like the. LUHTA. Looter is the brand. Have you? Can you see that jacket? Yes, that big jacket in front of that. Awesome. If you're watching, if you're watching on Spotify, I'll put. I'll try and remember with that photo. I've never heard of Luta before the brand. Actually we'll put all those images but. How epic is that jacket? Like that's such a cool jacket. It's going to keep you warm, I'd hope. It's solid, isn't it? So. Cool. Just while you're talking about

\[15:37\] and this is talking about the people responsible for kidding you out. I used to be a ball boy, like as in like running, pick the balls up and no no run and pick the balls up and roll them down to the back at the Adelaide Hardcourt International. They used to. They still have the Adelaide at. What age is? This I would have been in year 8\. OK, so not like a. Real 7 No, no, no, we need to be competent. You need to be and they, I remember because we used to be kitted out by Dunlop, like

\[16:09\] Dunlop was the we got Dunlop volleys and stuff. That was our uniform. It was, and well, they're in now. You're not gonna. They weren't in back then. Well, I don't know which games it was. I've got an Australian pair of Dunlop volleys. Really. Have you worn them much? No, they're in the bag. In the Meet Courtney Atkinson Museum in the Shoe Museum. But yeah, they did. They did a pair of Dunlops for US1 year. Well, and then, but so we did Dunlop was and we got, I can't remember what the clothing brand

\[16:39\] was, but then I also got to Ball Boy for a Davis Cup tie in Adelaide. OK. And that was like, we got, I can't remember the brand, but I remember thinking, oh, this is like it was like Nike clothes and it was like it was a step up. Yeah, right. I was, yeah. I was pumped to wear the to wear the clothes that we were getting. There's like the premium comp, yeah, yeah. Yeah. Dunlops go good. I don't want the old Dunlops. Let's talk Olympic coverage, the rules of this coverage, Yeah. Well, that where I was leading, yeah, about talking about

\[17:09\] Salomon before having that little in by buying into being the because let's just be really transparent. You're buying in to be able to use the Olympic rings. You're paying a shy load of money. What we're going to show now we're going to get we're going to get to running because we're going to talk. Well, it's cross country ski, but it's being compared to running and what's interesting, so many people have sent this clip in. Yep of and I haven't got his name. We're going to jump. Oh, the skier, the Norwegian and interestingly, that link

\[17:40\] you've got in the link that you've used in the run sheet is not active anymore. This is what I want to talk about. So have a listen to this because we're probably going to not get this to air. Klæbo will not be denied — when Klæbo double kicks. He's calculating, he is clinical and he is completely commanding. He's looking to do it once again. This 29 year old from Norway just ran a 6 minute sub mile K

\[18:13\] uphill on skis. This, I'm telling you, may be the greatest athletic feat of all time. I can't. Run a 6 minute. Or a sub six minute or a sub 9 minute mile. All right, that's a six, so 6 minute mile. The next question is, what's that 6? Minute mile per in per. Kilometres I saw, I saw on the video before it got deleted, but obviously crossing over Olympic coverage rights. It's still on.

\[18:44\] I see it's still on Twitter must just. Twitter must just put the middle finger up at everyone they just like. Minutes per clock. I'm trying to do the conversion. It was, it was, it was ticking around 17 kilometres an hour on the GPS on the screen that they were showing, it was ticking. But it looks like a video game. You know what you remember? Can you remember Commodore 64 and went with the California Games. I don't know which way the Summer Olympics on the Commodore 64 was in the what's the other?

\[19:15\] So if you run Ataris on The Ataris, yes, if you run a 6 minute, a sub six minute mile, you will run an 18315K yeah. So you will run a 37 minute 10K, you would run a 236\. Yeah, it's. Around. So it was, it was, it was 16 to 17 kilometres an hour. He was going up this hill. Johan's horse flute, Clay ball. On his cross country skis. Is his name? Yeah. And it was. It's an incredible performance, yeah. Have you ever cross country skied? Yes, once. How'd you go?

\[19:47\] In a straight line. All good as soon as I went around the corner. Off. They are incredible athletes. Like they are, they are aerobic capacities. Unbelievable. Well, they're known as, you know, biathlon, cross country skiing, all of any Nordic skiing is known to have. They are known as they have. There's always going to be a debate between cyclists, runners, Simon, Travely, whatever. But cross country is changing because of the use of the arms and the legs. Together. They've been known as it is the

\[20:18\] hardest sport of all aerobic. Wise yeah, it's it's an incredible performance that the Summer Olympics. I loved it was something there's been some great memes come out about the Winter Olympics and everything that's been happening and some of them, which is like Summer Olympics. Who can run the fastest? Who can swim the fastest? Who can do the best summer salt Winter Olympics. Who can make it to the bottom of this ice slide of death and survive? Who can get around the rink without getting their hands sliced off by everyone else's feet blades?

\[20:50\] And can this guy do a 1080° flip without dying? It's and like even in the triathlon. Oh, you'll enjoy this one. Yeah, this one. This is the one I was looking for. Summer triathlon. Don't run too fast. You have to save your energy for a swim and a bike. Winter biathlon. I see you've been skiing for five miles now. Here's your gun. Here's your gun. It is I It is the one I like. Yeah. I love the way the fact you get to run around with a rifle on your back. Here's a gun. Yeah, and shoot those things and

\[21:21\] then ski more. But if you think about it, I mean, it's probably got the most, you know, pre modern age, it probably had the most like if you could do that, you'd be pretty good at all. It'd survive. It was a survival thing, right? How would have? Been hunting. It would have been OK on Yeah, well, hunting is where this would have been. Born out on the Eastern Front. Or, you know, wherever you want to. Be it's a it's a useful skill as opposed to swimming. We did have some. Feedback 'cause last week we were debating what would be the gold that the blue ribbon event 100% I was right on downhill. Ski the slalom. No Alpine downhill.

\[21:53\] Like the Oh yeah, not the slalom, but the. True. The true. The Lindsey Vonn crash. Correct. But did you? I was watching that. Yeah, that was like it. OK, it's not funny. But what I found, what I couldn't help but smile at, was that the I was watching the world feed, not the Australian coverage and the world feed. Whoever this commentator was did this incredible thing where he prepared clearly and as a commentator to pull back the curtain when you know you're

\[22:24\] going to be calling a big moment. You prepare when you know you've got a there's AI don't know if I've told this one here before, but Bruce McAvaney and I've heard this story second or third hand. Someone spoke to Bruce McAvaney and asked him about his Cathy Freeman 400 metres Sydney final call and they said how did you prepare to call that? And he said I had mapped out every possible eventuation for that race. I mapped out if she'd won. I'd mapped out if she'd lost. I'd mapped out if she'd got injured. I'd mapped out if she came second, third. He'd he'd worked through every possible finish to be as

\[22:57\] prepared as he possibly could for what may happen. Now this guy who's commentating Lindsey Vonn, who at the age of 41 is defying what we thought downhill as were has prepared this incredible pump up or this pre start thing about how she's got an ACL, that torn ACL on her left and 41 years of age and the World Cup results and da. And literally as he finishes, she hits the gate and goes to it was some it was like, Oh no, he that was just his intro.

\[23:27\] Who knows what he had prepared. If she literally he's like, yeah, there's a the American Lindsey Vonn. Oh no. Oh it. Was it was a commentator's course if I'd ever. Heard one, well I was watching the Super G last night of the women and one of the Italian one of the Italian like favourites did the hit the same gate but she held it but then it knocked her off track and now that she had to like DNF. Well anyway, the 100% majority of people have agreed.

\[23:58\] Yep, and I. Agree blue ribbon and that is the out of all the events I've been watching. Oh it's a bad timing. This. Winter. It's shocking timing for us, the. Ones that I have been watching, they just happen to be also while I'm laying in bed at night, but they're the only events I've actually been able to watch right through. Talking about the use of Olympic rings, can I tell you a funny story? I lived over in Vanuatu for a year straight after I finished university and I did 12 months working with their Olympic Committee and working with the Vanuatu National Olympic Committee. Out of interest, yeah.

\[24:30\] What size is the Vanuatu Olympic team? It's small. It's very small. They send some table tennis players. They've sent, there's a sprinter by the name of Moses Catoot who has cracked 100 / a couple of different times. I think they've, oh, they've sent some beach volleyballs of light. Three to six athletes. Yeah, it's small. It's for. Tokyo 220 They sent three. Their largest team ever was 6\. Yeah, it's, it's a small, it's a small representative.

\[25:01\] Athletics, boxing, rowing, table tennis. You're on the money. Yeah. Oh, it was great. I worked for you. I worked with the Mary Estelle Capullo who raced in the. I think she was in the. So when? You say you work for them. What were you really? I was head coach. I was in charge of helping them. I was in charge of sponsorship actually. But the funniest part about it was there was a cafe. There's Port Vila is the capital of Vanuatu. It's a, it's a don't want to was a developing country and there's a little cafe on the front called Olympic Cafe.

\[25:32\] And they had the five like they had. It was literally branded an Olympic cafe. Right. And I was saying to because my the guy I was working with is the CEO of the Olympic Committee. And I just said I'm a they can't do that. And he's like, wait, they can't have the and he kind of just shrugged them and what are you going to do? But I think the IOC have got bigger fish to fry than flying to Port Vila and telling a small cafe on the corner here. Well, it's, it's wild how far they go. SO4 brands who aren't an Olympic

\[26:05\] sponsor, there's what they call a blackout period. Yeah, and like the extent of that blackout period goes, and I don't know off the top of my head exactly, but let's just for argument's sake, say it's 10 days out from the games and goes till, you know, maybe seven days after the games. That's wrong, but. You can, yeah, we get. The yeah. And at that time, companies who aren't sponsors actually have to remove their athletes off their websites. They can't post social media with their athletes. You can't celebrate.

\[26:36\] There's no association with that athlete at that in that blackout period. And I even heard of there was a couple of cases before this games like they're calling people out. Depends on the size of the company. You're dead right they're not. It's not going to chase them. Yeah, 8\. Equal. Yeah, I've just looked it up. It's called Rule 40\. It's a bylaw in the Olympic charter stating that only approve sponsors may reference Olympic related themes and that extends from 9 days before the opening ceremony until three days after the closing ceremony.

\[27:08\] Yeah. So you're, you're pretty close. You're on the mark. But you we can talk about it as news. Yeah, and there's something called fair use as well. So for example on the radio show. But not fair use of video, it's only still images. Well, and we're so on audio on the radio show, we use moments, OK. And then we say courtesy of Australia's official Olympic broadcaster, Channel 9, OK. This podcast today is I haven't. Got We haven't got any trouble yet, so we'll find out. This podcast today is brought to you by the. Australian official Olympic broadcaster, Channel 9.

\[27:39\] Yeah, yeah, No, the Olympics have been great. He's hoping you're listening to this today. And we've got another gold medal. Cursed of courtesy of Scotty James. Yep. Right now, let's move off the Olympics and if there's anything else you wanted to touch there. What goes with Vegemite? Butter. Cow what? Yeah, new sponsor. I did not know about this. Do you get more Australian? Gout has partnered with Vegemite. Yep.

\[28:10\] Remind me to come back to his Commonwealth Games decision in a moment. I didn't know that. Is it an official brand deal or? Like what's the yeah posted gout? Gout and Vegemite. Smart. No, it's really smart. I'm just digesting. I normally to pull back the curtain on this podcast a little bit. Normally we'll have a bit of a look and think about what we're going to talk about so. I just drop Lee I. Did not even know about this. Really smart.

\[28:41\] Well done to him and his team for making this partnership. It naturally fits. Yep, you think about Vegemite. Happy little Vegemites gout runs with a smile, like you can see the smile on his face when he's running. It perfectly matches up. I think to get on board him now by Vegemite is incredibly smart. And yeah, it just, I can see him singing the song now. He'll be singing the song in the

\[29:11\] next commercial. And if he's not, they've missed a trick. But yeah, I love that. Do you know the any of the details of the deal? No. And I just was flicking through messages. So yeah, an hour ago and. Queensland's Princeton station has secured A partnership with Vegemite. They made the announcement on Thursday, aiming to inspire the kids of tomorrow. Yeah, again, it's it's a really smart partnership. I like it. Well done, Gout. What do you think of his decision while we're talking about? Yeah, what do you think of his

\[29:42\] decision to skip the Commonwealth Games in favour of the under 20 World Championships? Sorry, I've just seen a part of this partnership. He's got a necklace which has got a pendant of 1/2 eaten piece of toast with Vegemite onna as he sprints off from the line. Hey. You gotta brand it so. You gotta bling. How? That is a good question. How do you how can you get on a sprinter? You have a look at this, I'm going to flip it around. We'll put it up on the for those. Yeah, this is what I saw. But have a look at what's hanging around his neck as he is in the blocks preparing.

\[30:16\] That's that's clever. That is very clear, that is very actually it's knowing the challenges around that. This is very clever. And he wears a. And he wears the neck. He wears the neck. Wears all the sprinters wear well. Done, Vegemite. Well done, Vegemite. Yeah, that's good. That's really good. What do you think about his decision to skip the Commonwealth Games? Oh, I can understand it from an athlete decision with his coach. I heard it. I heard it's die, isn't it? OK, yes, she I heard her

\[30:48\] talking about it the other night. 100% from development. Yeah. And everything from a commercial decision and from an Australian decision. Like it would have been great to see him. Yeah. Like the quicker we can get him on board with the Aussies, the better. But yeah, I mean, as an, I think is it, I think this is a I'm gonna, I'm gonna say it, I think as a reality and this is just being transparent in majority of sports, athletes are going to

\[31:21\] choose their World Championships over the Commonwealth Games. Even if it's a Junior World championship, which it is. Yeah, and then that's where it's a little bit here, there. But like the import, if you put the importance of events on a pedestal, like I believe you mainstream, you may, you know, your course, your athletics, your swimming and those types of sports. Olympics number one World Championships #2\. OK, so if so, if he wins the like, let's just hypothetically say it's a for you, it's a more

\[31:53\] impressive, more relevant feat if he were to win the under 20 world championship sport in 200 metres or 100 metres, whatever it turns out to be, rather than that at the I think within the sport, yes. OK for the public, No, I think the public might be out on the Comm game. I hope not. I still love the Comm games. I. Still love them, yeah, but the I suppose it's not a problem, it's a challenge of our Junior World championships. I mean it'll get, it'll get noted because of scout power, but in general the wider

\[32:23\] Australian public will never ever know about a world junior championship in majority of sports, right? We might have to rebrand the COM games. I'm gonna have a think that could might be Liam's game That might be there you go I'm I'm hooking in advance. Liam's scheme give us. Feedback on Liam. 'S Liam's scheme for next week will be rebranding the Com games and keeping them relevant. I'm not just gonna. I know the people saying we'll just cancel them. We don't need it. No one cares anymore. That's the easy answer. The challenge I'm setting myself is to rebrand next week. Strava flexes.

\[32:56\] This is a I don't want to go. I don't want to mention the NF LS half time show too much. Let's just stay away from that. But this was good. One of the trees in bad bunnies show has strawberry his like walk out into the stadium. His walk. If you haven't seen this, there are these guys and girls dressed as trees for the Yep, just to block everyone actually seeing what was going on. Yeah, it was to create the scenery.

\[33:27\] It was to create the scenery for the bad bunnies. We're not going to get into culture and music here, but. You just didn't like it because you didn't understand it. Like literally couldn't understand the words. Isn't that half the like? Over and. There's been enough debate on there. All I can say is Kid Rock song #1 on Spotify. Is it? Well, you heard about the breakaway. I did. Yeah, I know. So I also heard about, you hear about the fake numbers on that in terms of viewership.

\[33:59\] Of which show? Of Kid Rock's. And the NFL. Yeah, it just. Depends on which news you listen to, right. You can't believe anything these days anyway. Can't. Let's just get back to you. So someone of the trees, walkable trees. Yeah. Has done his Strava. And, you know, people have posted that. It's great. What I want to know from you, Liam. He's thought well in this essence or anyone listening, have you got like what would be the biggest Strava flex or something that you would record that's out of the ordinary in this type of

\[34:32\] situation? Have you got 1? I don't have one that I can think of from myself personally, but I've not one's jumped to mind instantly from me. Now. A mate of mine who I used to play football with in Sydney is Tom Steinfort and Melbourne listeners, if we do have any now to share that to you. Steinie is the news reader on Channel 96 PM Bulletin. Great fella used to play footy with him. Good footy played. So when he used to work for 60 minutes back in the day, he went to North Korea, he got in, he

\[35:02\] was one of the he got a request to go and cover, do a cross and report on North Korea. They allow X amount of media in every year and he got approved. He went for a run like his whole visit was so closely. He was basically told where and when he could go anywhere. And he said on his last day, he said he thought stuff it. He actually, he put on the singlet of our footy club from Sydney UTS bats and went out for a run and he's and he said that the looks on the faces of the

\[35:36\] North Koreans was it was like, you know, if Donald Trump suddenly just went wandering down the street here on the Gold Coast, you'd be like, well, he's going on here. That's they would stun because it was just this white Australian guy running through the middle of. So you reckon, Strava That, and you would have been. If he Strava that's a flex, Yeah. And I know there is a North Korean marathon that you can. I've I've a guy I grew up with running Tom Dover has been over. Now that's a flex. He's gone to run the North.

\[36:07\] If you've got NA North Korean run on your marathon, on your Strava run, that's a flex. Yeah. Yeah, Well, that's Everest would be a flex. Climbing Everest on your Strava. Yeah, not as much of A flex as it used to be. Yeah, that would be a flex. Have you got one? Well, I mean, I'm sure this happens, I'm just wondering like gaol yards. Good weird flex. Depending. How did they get Strava? Yeah, well, depending on like the size.

\[36:38\] Let's go. Let's gaolbreak. Strapping Gaolbreak No, but I was just thinking like, you know, depending on, you know, let's let's use the US as an example. Yes, I'm not here in Australia. You know, depending on how secure the compound is and what the size of the yard is, Can you imagine just happening to run? It's cool. Just boxes of a tennis court. Yeah, that's cool. That's one that come to mind. Yeah. I think, I don't know, I know we'd started talking about running in movies at some stage last year, but it would be cool to Strava like certain famous

\[37:12\] runs from movies. Like I think there is a guy that's tried to replicate Forrest Gump's fictional run. Yes, from I think someone's tried to do that. Great segue talking about movies. Have you seen this thing on Lance Armstrong? No. OK, so my understanding he has signed it'll, you know, his life. It's for a Hollywood movie to be made about him. It's written. It's written. Austin Butler, the fellow that played out.

\[37:43\] I should have asked you who would you? Not a bad cast. Actually, that's not a bad casting. Hollywood biopic led by Austin. This will be very this will be very, I mean the story, right? And when you put a bit of Hollywood glitter on it. Yeah, so here's what I think Armstrong is self aware enough of what he's done that this won't happen. My concern is if it gets airbrushed. We see though, we see all these

\[38:14\] musicians these days releasing these to dockos like they're like Taylor Swift is a perfect example. Taylor Swift's documentary wasn't a documentary. It was a it was a publicity exercise. They don't actually get to the truth of these things. Once these once the feature themselves becomes a producer or an executive producer on these things, they're going to whitewash it. They're going to they're going to airbrush their version and what they believe.

\[38:44\] Now the best documentaries are the ones that go warts and all, either side have no bias towards the person. Yeah, who is the feature of it. So my look at this is. Going to be a crossover between F1 and the woof of Wall Street. Oh, look, I hope they, I hope that it's got all the parts. It. What do you need for a good film? You need a hero, which is, in the beginning, Lance Armstrong. You need a villain, which is Lance Armstrong. You need action. And the Tour de France, whether

\[39:17\] you like cycling or not, is an amazing setting. So that Zach Balin, who did King Richard. OK. Is doing it? Also did Creed 3\. OK, so, oh, look, I'd go and see it tomorrow and there's you've got all those. I just think when you put the hot, like, I mean, I'm talking from a sports point of view here, when you put the Hollywood spin, like we're all endurance athletes, right? And there's there's this unknown fascination with the bad and how

\[39:49\] it happens, how it happened, all of that. And I just think I. Just who was the doctor? Michelle Ferrari. Yeah, so like, you can imagine how they will portray these characters. In a proper Hollywood style movie, so not your normal dorko. You know that the that must be coming out soon. There's been some great music, ones, you know, of recent times, but the new Michael Jackson 1 coming out this year. Yeah, with it's his nephew, I think that's betraying him. I. Cannot wait to see that one that

\[40:20\] looks the trailer to that looked the. MJ the musicals coming to Brisbane. Actually, we should go and see it sometime soon. I would. I'm wondering if you could. Oh, look, that. Yeah. I'm really excited by the idea of I'd to go and see Lance Armstrong at the movies tomorrow. Yeah. Hey. I'm gonna jump around on our run list 'cause we've, we've, I've got way too much and we want to get to some of your running 'cause there's been thanks to everyone who's riding in at the moment. Cause the, let's just say

\[40:51\] the crew listen to us. The engagement is hard going in. So I want to go through a few of the listener chime insurance. Yep, 1st and then we're gonna get onto your Mila. So straight up, who was this? It was Matt. I can't actually see Matt Matthew. So Matt 83 on Instagram. Thanks for riding in. But he said gents, I've had a look through the socials and maybe he's missed these. No, you haven't, Matt. But seeing a trend to Liam not producing a couple of videos as promised. Oh you're right, I haven't been

\[41:22\] to the gym since. We haven't we? He still wants to see your snowboard jump in Japan. Yeah. And this 100, he's questioning this 110 kilogramme bench. He wants to see you walking the talk. OK all. Right. Yep, that's fair enough. Totally fair enough. Shout out. Yeah, Ethan Davey, thanks for riding in. This isn't a call, This is called out. But you keep saying you're a Goldie local. Can you change your Strava?

\[41:55\] What does it say? You've still got yourself down in Sydney. Oh do I We can't have any southerners on our what? Have I got on my? I do too. I'm changing it right now. There is some eagle eye there is. Right now there is some. Eagle eyed crew out there mate, you are changing under the microscope. Nicholas Blythe wants a bit of discussion on this come from Runners World magazine a post he saw Is it OK to wear a finisher shirt for a race you didn't finish?

\[42:26\] My question is how do you get the shirt if you didn't finish or if you didn't enter? Or is he saying he entered DNF D? Well, he's not saying he did this. It's a, it's a post that's gone up because they're saying ignore the running police and just put on that shirt. But if you didn't finish a race, can you go around championing? Championing. Finish your shirt, I say do. You, I think you can.

\[42:57\] I think it's a victimless crime. You're the only victim of that. If you, if you, if you can swallow it, if you can swallow the DNF, go. For it if yeah, I just don't think. I think if you can swallow the DNF. You've got an issue with that, you've got better things to worry about for someone else. Jordan Bar, Jordan Barter. It's written in a couple of times a boys idea for our T100\. So we yes, we must mention the T100 is getting close. Have we got a no special?

\[43:27\] No, no, we don't have a special. No. I thought you, I thought there was a. Is it, oh, you mean like a, like a discount code? Are we gonna start being influencers and throw out discount codes for it now? I think what it was the crew from Gold Coast T100 said, Obviously, as you get closer to the event, the pricing, the pricing goes up. That's right, right. And they're saying, hey, reach out to DMS, reach out to us if you want to keep the old early bird pricing, We can, we can help.

\[43:58\] You out. All right, OK, All right. There you go. I'm not. Gonna do it as a spew like this, yeah. OK, so I like that, you know. DMS back to Jordan's message. Yeah. DMS if you want to be if you've missed the pricing. Yeah, if you missed the price jump and it gets it, don't get that early bird pricing. Send us a damn. Yeah, and we'll help you out there. So since you're both running the 10K and each have targets on your hit list, could you have someone jump on the mic and do a live race test while it's happening? Listen, there's a rolling uptake. Like I said, everyone. So people are interested in now.

\[44:29\] Hey, there's no race between me and no, no, no, actually no. He says there should be some sort of competition between you and me. OK. And the loser has to wear a balloon for another race. Now share that to Jordan's a good fella out of Sydney. He and his cousin Maddie do a lot of adventure races, multi day adventure races. Great fellas. No we are not having a race. You and I, Courtney, and I don't know if I've said this before, but. There's no handicap with you. My handicap is the fact that on the set, this is on the Sunday,

\[45:00\] March 22nd, Yes, on the Saturday I'm running 50 kilometres. That's right, a pit noose. That's right. So I can't keep my T. 100, my T100 is going to be I'm going to be enjoying the atmosphere of this incredible race. I'm going to be enjoying running along in Surfers Paradise on the roads. I imagine I'm gonna be a little bit tired in the legs. I can't. I can't keep up with you, Liam. 50\. I've got a schedule, 50K as my last T1\. Well, you know, busy running man Busy.

\[45:33\] Do you wanna talk? Do you want? Here we go. Now keep going, keep going, Maddie Klopak to Maddie Have I gone ahead to see? I see that no, I got one from Jace. OK, Jace N and this is a good one. Well, a few weeks ago you were talking about your I think believe they might have been Salomon Flask. Yes, you said they just got holes in them. OK, remember this is a bloody good call out. So thank you for and this will help our whole in the beginning family Salomon flask,

\[46:04\] but not only Salomon flask, any flask, pretty much all the flask providers out there, but definitely HydraPak, which do the Salomon ones have a lifetime guarantee if they fail under normal use? Yeah, so not wear and tear of like if you literally use them so much they get a hole in them, But if actually the stitching or whatever fails, it's a material defect taken back. That would have been good to know, except you. Put them in the bin I. Put them in the bin. Just a note, so we're not like

\[46:34\] just given 1 brand all the love CamelBak same thing, life lifetime guarantee on all the reservoirs. So my reservoir. Oh, he's a CamelBak. I'm using it so. Like if that splits because the actual pack just it's a material defect, take it. Back, take it back. That's a good heads up. That's a. That's a. Brilliant. Head back now. This gets in. Now to your Miler prep Maddie Klobak has sent a message saying Hey boys, long time listener, first time messenger with Liam doing the Miler. I'm loving the running updates but really curious to hear about your recovery slash recovery

\[47:07\] process. Good question Maddie, happy to talk to you. What about I'm doing with my recovery. The background is right now I'm averaging 70 KS like this is. This past month is my biggest month of running ever. Well, jump in. What did you do this week? Give. Us give us a whole, so to give you context. Include the recovery in it. There you go. So that's a good way to go basically. From the start of from mid Jan I've gone 56 KS, 53 KS, 60 KS,

\[47:38\] 55 KS, 67 KS. This week at time of recording I will touch over just over 71 KS. But all of this is for example last week with 67 KS with 1700 elevation, this week will be 71 KS with probably around 1500 elevation. So the elevation is the focus as well as slowly increasing the increments recovery wise. I am at this stage massage every second week, more just as a maintenance thing than anything

\[48:10\] else. I got some dry needling done on the calves and that massage involves dry needling on the calves because I find my that's I know my calves are my travel area and as they are for a lot of people in their 40s running and my calves respond really well to dry needling. That's I find, I find they that's what you cupping. Yeah, doesn't do it for me. I'm not. I mean, I've been around treatment a lot and this I've never really come across. Yeah, which I've never had it.

\[48:40\] None of my Yeah, right throughout my career, none of the providers I've used in that time, yeah, really have been cuppers. Well someone offered like the physio. Can you explain? Do you have any knowledge of what cupping therapy? Well, I assume it's a. I don't know, and I'd be guessing here, but I assume it's a similar, you know, in the way that dry needling. The idea is that you insert a foreign object into the troubled injured area and it sends all the white blood cells. I think because your body goes

\[49:12\] alert, we need to send all these good things to that area to fight this foreign object. And the idea is that it will encourage that. We really should have Brick Kaling on talking about this from Gold Coast A. 100% not me, not us. But or Liam or any other crew there. But the cupping I assume works as a similar way in drawing trying to draw. I mean, I just quickly typed it in and it's given me it pretty much lymphatic track does it's it claims to do everything, but in a nutshell uses negative

\[49:43\] pressure suction to lift the skin and underlying tissue. It is used to achieve various therapeutic, restorative, and in some cases cosmetic outcomes. The reason I the reason I brought it up, he said. You're not. No, I got asked if I want to, I said. I've never really responded to. It I've when I see someone like generally run it like runners and I'm going to make a this is a very general statement, but they seem to be young runners a lot of the time and they were in a singlet and then you see all

\[50:14\] the cut marks on them and I've just questioned that looks painful number one and why? Look. Call us, call me out if anyone out there is a big fan of cupping and finds it, yeah, tell us about it. Why neither of us use it particularly. So the massage at the moment is happening every fortnight. The roller for me with the load I'm doing, with the elevation I'm doing Matt, I'm on that roller. I live on it like it's just it's ITVS, It's it's hip flexes and

\[50:44\] it's I don't find the roller is as effective on my calves. I get it. Although before I go running now I'm into the Achilles. Like it's just a really easy way to kind of loosen those up. The thing I have. When you say roller you mean like a bigger a cylinder foam? Is it a foam? It's not. Foam mine at home is actually a metal circle with some padding around the outside. OK, so it's the hollowed? One, it's the hollowed one, yeah, but the thing I'm. Excuse me, the thing I'm being

\[51:15\] diligent on with the roller is IT BS Achilles hip flexors and trying to get into the front of my quads just near the knees on the inside there. I'm really getting in and around that. The other thing I've started being more diligent about Matt is a little warm up before runs. Just it's not doesn't take long. Literally I do 5 minutes of heel walking and then toe walking and then pogos on my cars just

\[51:49\] really waking up my calves. Again, I know that's what goes when I'm not doing all the right things. So I'm being very diligent and then just some walkthrough lunges. Like it's literally takes me 3 minutes, 5 minutes to do this warm up before a run. Now I don't necessarily feel any better for it and it might just be a mental thing, but I feel like it's reducing my risk of injury. I believe it will be better. I believe it will be better for you just to get some blood moving. The one thing I've and people

\[52:20\] who have run with me for years are laughing, but I'm religiously now get out and do walking lunges. I do three. I try to do three sets of 10 with a bit of a walk in between before I go out running with the crew and that. So that's, that's recovery to an extent plus preparation pre run, which is kind of a recovery in the form. The other thing I am doing is I'm spending a bit of time at Riggs Recovery in Currumbin, and they've got a great relatively new big place they've opened up

\[52:50\] in Karum and there which is nearest to me. I don't again, this is probably how some people feel about cupping. I don't. I know when I get the needling done I can feel the tangible effect right? The cold plunge and the sauna and the thing. I don't know if my legs feel any better from when I get out of it, but overall I feel better, if that makes sense. My legs don't feel any stronger

\[53:20\] or more recovered necessarily or less sore, but I do get an overall sense that I feel a bit better. OK. For lack of a better explanation. If it's placebo even and you feel better. Still helps. I do sleep better after I go and do that. I find it much easier to get to sleep. And this is talking about recovery man sleep. I find it much easier to go to sleep if I go to rigs for an hour and do hot cold soreness rotation.

\[53:52\] I go to sleep a lot quicker and easier than ever if I haven't. So there must be something in it from my body in allowing me to go to sleep is the other one. Maddie. I'm trying. I'm. I reckon I'm in bed half an hour earlier than I would have been last year. So for me, because of the early alarm, which goes off at 3:30 in the morning, I'm now in bed at 8\. Yeah. Not gonna lie to you. I'm on my phone. So doing all those things people like, oh, turn off your phone. Keep you. I just don't like, I'm on my phone.

\[54:22\] Yeah. Yeah, my kids go to bed at the same time as me, so they're getting read books and listening to Spotify and doing all this sort of stuff. So it's not a peaceful Zen environment. But I'm in bed earlier. Yeah, which is a deliberate. Thing I mean, sleep is the common one that whether it's an expert into all of the, you know, out there techniques as well, they'll still come back to sleep number one and or people who are a bit more old school, like Benader and you know, to an extent Brit has always said it's number one. It's like it's it's it's sleep looking after. You so I'm I'm trying the new things, combining with the

\[54:54\] basics that everyone talks about. On the roller, I'll just jump in on the roller because it's, I think when you're in, when you're getting into this running and especially if you're listening to a lot of people out there, you get thrown everything right and there's so much that you can do and can't do. And massage is an interesting 1 for me. Because you never you've never liked it. No, no, wrong. Throughout my career, yeah, I was 100% massage every week, 2 massages quite often during weeks when I was raising thing.

\[55:25\] The reason I'm not a big fan of it is it's just time on a bench. That to me is I would rather be doing something else. So now that is not 100% my job. I'm like if I've got to sit, if I'm laying on a bench, I'd rather be out. Like I'd rather be watching Netflix, to be honest. Like I just, you know, it's not it's not relaxing enough for me that I enjoy sitting on a bench. That's why I always say around that. But if you're like me and you're kind of like you still dabble in a bit of massage here and there because it 100% has benefits.

\[55:57\] Sure, on that rolling stuff and that I think that's the middle ground. Now here I'm going to preach what I don't do, but what I probably should do, and I agree just that, you know, simply just if you want to give yourself somebody maintenance using some of that rolling techniques and that the other thing instead of having a like one of those large rollers, I believe it's and I'm sure there's different brands out there do similar things, trigger points, trigger points. So they've got the trigger point ball, but then they've also got those trigger point rollers. There's one for your quad, one for your calves. They've even got some, I don't

\[56:29\] know the brands now, some of the new ones that have like it looks like inline skates. Yeah, yeah, I need. Rollers, But any of that kind of muscle fascia manipulation you can do on your own. It's only got to be a little bit of. A Paragons as well. Yeah, if you're using one of those, you're not as big a fan. I'm not as big a fan. OK, interesting. The self like all the automated heating, you know, it looks like a what is that? Like a yeah, yeah, yeah, bloody hammer looks. Like something you'd get out of an adult shop down the road. Each their own right For me,

\[57:00\] I've never been as big a fan of that as the rolling mechanisms. But yeah, I if you're looking for something and you're new to running and you want to manipulate, but you don't want to go to the extent of I've got to go and spend 100 bucks on massage every week. It's a good middle and. Let's be honest, massage is expensive. It's if you know I'm going there once a fortnight. But I've got private health insurance which makes it cheaper. If I didn't have that, I probably it's expensive. Talk about the middle ground. Yeah, you're looking at the same I'm looking at. The comment from dad, so if you missed it last week, the

\[57:33\] question Courtney asked was why I'm not being coached and why at the moment I'm not being coached. I'm very much attacking this mile up preparation by myself. Dan has sent a message and said there's always a middle ground between being coached like an elite and getting coached for some guidance and advice weekly to help you along. Don't underestimate how having a coach can take away part of the cognitive load and second guessing during your training, perhaps even more so when you are trying to schedule around family life and work. It's a great point. It's a great point, great point. It is.

\[58:06\] It possibly could be the number one benefit of having a coach. And we said this with Benita It's just taking decisions. When you had got work decisions, you got family decisions, you got decisions overload, taking away a running decision and triple thinking and second guessing yourself. I think that could be the biggest benefit of having a coach. Hey, lace up running Benita Willis, one of our greatest ever distance runners. That is her business and that's

\[58:36\] what she does so well. And you if again, if you've missed out on the Gold Coast Marathon series from last year with Bronte, who was running her first marathon, not he spoke about how the one of the best parts about this whole thing was having someone tell her, this is what you need to do this week. And then when things would pop up in her life, she, the person, Beneda would then decide, OK, well, now you do this. And it just lifted that mental load. So, Yep, Dan, you're right. I am speaking to some people, I'm talking to some people offline and as I continue to

\[59:08\] search for these secret sources of running mile and. Jordan Ryan had much the same to you know, he said great, he loves listening to the EPS, but he said for the coaching for the mile. I still think Kyle would be a great addition to get on board even with your comments around that life balance. He's input him have Taylor weeks. It's about limitations that normal life puts on training, just having someone to work it out with you so. Before I did, have I? I wanted to hit you with a list. I've come up with the top three.

\[59:38\] Do you want the top three? Go for it. Top three things that only a trail runner will understand. The roadies will never understand this. Compared to the dirties. What are we calling trail runners? Trailers. These are the top three things that. Oh, you're going to give me the top? Five, I'm going to give you the top five. No, you can. You can join in if you'd. Like my brain was already hurt. No, no, no, it's OK. These are the top three things that people who run on roads don't understand, that just never understand.

\[01:00:08\] OK, I'll see if I agree and. These have come about because of I'm just living on trails right now, so. These are your. Top These are my top three. Number one is the moment when and the sound when you hear what is probably a snake run off in the undergrowth when you hear that sound, which is like, oh, that was a snake. Or a monitor lizard. Maybe it's a lizard, but in if you didn't see it and all you heard was the leaves moving, that's a, that's a sound that only the trailers will

\[01:00:39\] understand because you've got one headphone in, because you should only have one headphone in when you're running trails. That is #1 #2 it's only a split second, but it feels like an eternity when you go over on your ankle, yes. And you it's, it's a split second between going over on your ankle and your foot landing. OK. And it not being a serious injury, But in that split second, you can run through all, you can run through all the possibilities of what this next

\[01:01:11\] six months is going to look like because of this injury you're about to do to your ankle. When you go over on that ankle and you go, Oh no, this is going to result in six months on the sideline, my ankle's going to blow up and I'm going to have to limp out of the forest. Then I'm going to have to go and get help. Then I'm going to have to spend the next six months at the physio doing strength training and I'm not going to be able to run in this event. So and then your foot lands, right? And you're like, Oh my gosh, I'm so thankful that was OK. That one is You're a hunt. Can I tell a story? Yes. Because the idea you said the next six months of my life change, one ankle roll changed

\[01:01:46\] not my life. I think it's changed my running forever. So I was we were up in the I was up to in coastal high. So the 50K trail race up the back here of the Gold Coast. The 1st loop goes around Shipsterns. I think it's about 25 K And we'd run. There's a group of us like some serious fellas who can run, but we kind of like stuck together, I believe at that stage. So we popped out at where we, it's Binna Burra. So we popped that Binna Burra across the road and then went into what's called The Cave

\[01:02:17\] circuit. And it's just a little kind of trail that you go through. And I went, all right, now's the time. I might just, I think we grab some nutrition there and I got about A10 metre gap and I went, OK, I'm going to put some paste on down the hill, see if I can break this up. Yeah, running down that hill. We're just going through that 25K, which is the roughest 25 K you know, you'll come across. And I dropped my left ankle on something and it went completely. So like, for those who have rolled ankles, it was when I hit

\[01:02:48\] it, I knew and it didn't take another step. And there was a lot. There was like a chopped off log that I managed to get my butt on. And I just sat there and went, I'm done. So then I remember hobbling out of there for 3K, but knowing this was bad. I think that single roll, yeah, which would have been now probably three years, give or take ago, is the cause of so many of my injuries. I've really. Yeah.

\[01:03:18\] Wow. So I understand better than anyone. Yeah, when you think it can be. It's before the actual injury. It's that. It's that. I that split second you were talking about, I knew it was gone. Like it was gone. It wasn't. I'm going to catch this, and then the relief, if you do catch it, is immeasurable. Or be able to walk it out for 10 metres and kind of then go, OK, it's got better, not worse. Again, yeah. If you've never run on the trails, you'll be sitting there going. You're talking about a rolled angle. We rolled angle. No, there's a different when you.

\[01:03:49\] Yeah, Yeah, that's a good one. Number three. #3 but this is number one. This is number one with a bullet. There is, yeah, this is gold medal with a bullet. Can you? Do you want to have a guess, gold medal or a bullet? I can't because when you asked me initially, I was racking my brain as to what. You'll know exactly what it is. OK? You're not you know, it's something when you're running, when I'm running, people that are on the roads, whenever you. I'll give you a hint, especially early in the mornings. Being able to go to the toilet. Easy. No single track. I think single track early in

\[01:04:19\] the mornings. Mountain Box No. Spider webs. Oh OK mate. Spider webs are the. No it doesn't. Concern me as much. Anybody that's ever run through a spider web on a trail for me that like I will, I'll keep running, but that's the end of my trailer. Just wondering whether you got one of those orbs rolling around? I feel it. You hear about people who have. 9099% here on the Gold Coast is gonna be an orb, yeah. I know. And you'll tell me they're harmless and whatever.

\[01:04:50\] I don't care, mate. They're the size of my fist and it could be on me. And you know how you hear stories about when people, if they lose limbs or fingers or things like that, and they have phantom pain in the limb that's not there anymore? I will have phantom spider web awareness for the rest of the run. I will spend. I went out in the border trail last weekend and hit a spider web on the single track. Yeah, I went. I ran 21 KSI did that in the first two. KSI was brushing my neck for the next 19 kilometres because I felt like the spider web was

\[01:05:20\] still on me. It's the worst. I want to, honestly, I've been thinking about making a video about this of going the feeling when what you want to do when you've run through a spider web, and that's to completely strip naked and go and just get everything off because it feels like there's a spider in me. Okay, I'm going harder on the rollback, Yeah. You did. You've really resonated. Spider one with me is, I don't think it's just been that long that it's just become. Yeah, you're a proper bushy though. You like all that stuff? I don't like spider webs, but I'm telling you I'm not. I'm not, as I'd be way more

\[01:05:51\] concerned about a snake than the spider web. I still, I've only seen one snake out on the trails. Yeah, someone explained to me the other day I was talking to someone about this that I'm, I think about that because I'm off and running in the middle of the day. I'm like, this is going to be this is perfect for snakes. And he was explaining it's too hot for the snakes in the middle of the day. Mostly they come out, they heat up and then it gets too hot. So I should be OK. How we going? I had a worker, I had a revelation this week, Ronnie, so well, not a revelation. I've I've, I've worked out after training for this T100, I've

\[01:06:23\] kind of worked out where I'm lacking finally with a session. So I did a so this week I actually this week I became a fully fledged FIFO worker, fly in, fly out. What do you mean? So I did the mining run. No, I'm not joking, but fly in, fly out. I experience anyone who listens to us and who is a FIFO,

\[01:06:56\] proper FIFO worker. Hats off to you because it's. So, but you would got to be OK, you got to be careful here because you are not a fully fledged firefo worker. That's what that's what raised on my. No, but this is where my appreciation. OK, alright. I did one night. Yeah, I did one night. So got in. A long way from a fully fetched firefo worker. I experienced the trend. I experienced what it would be like for travel. Yeah, for the travel only got in

\[01:07:31\] Goldie, Brizzy on a charter floor to Weeper on the ferry to another place and then in a bus out to the camp at Emron. OK. And then what did you do at the camp at Emron? Sat in the air congee. Right, so you are not a fully fledged 5 worker. Yeah, did a gym session at AMRA and then talk about gyms. They got a better gym than I

\[01:08:01\] have back here on the Goldie. But you know when all the way up to Weeper we were doing a bit of a activation up there in the mining camp. Probably must be one of the more remote ones, definitely in Queensland. So you're up nearly on the Cape. Didn't run one. I did one. I didn't have a really chance, but it was stinking hot, so much. So when I was there was a group of four of us and we're standing waiting for the ferry and we had about, Oh no, probably half an hour to wait for the ferry. And you know that feeling? Oh, it's a running feeling, right? When you hold back, it's just water and you're

\[01:08:34\] starting to and it's just rolling into your shorts and you're thinking like this isn't going to be a good rest of the day. It was that hot. It was that hot. But we did a gym session out there and then flew back Weeper cans hands brissy back into the oldie and yeah, like hats off to you when you travel, like you travel like that. So hard to keep routine. So my first bit of the week got back Wednesday morning and felt like absolute crap after that run.

\[01:09:07\] And then yesterday, though, what I did is like, so I've missed my Tuesday, which I wasn't happy about, missed my normal Tuesday far like got out. We ran a 20 minute just like kind of threshold and the group was interesting that we did it. We were down here at Pizzey Park because there was no real middle. They had like a it. Was like the. Young bucks who were too fast for me at the moment or I want to run harder, so I was going to be running pretty much on my own. So I decided to chase one of the young fellas, Brock, and went

\[01:09:37\] out kind of. My heart rate stayed all right. What I learnt from this was I've got no ability to hold above my aerobic pace at the moment. I'm moving actually all right aerobically, but I've got no tolerance to go quicker. So when you keep pushing me on times. So how do you improve that? I need to go out and start running like trying to get some aerobic. Base. Yeah. But the problem with that is, or the challenge with that is I'm

\[01:10:07\] still trying to build my aerobic, you know, I'm trying to build my aerobic base, which I think I'm achieving really well because that kind of, for me, it's around this 100 and 150 to 153 heart rate. I can sit there quite well at the moment and it's going to be around that 330 pace, which is OK It's tremendous. The problem is I've got no buffer to be able to go to 3/23/20\. Like as soon as I go above it, I'm like, I'm in trouble. 4

\[01:10:37\] weeks to go to T100\. I've got a fair bit to address, yeah. OK, So what? And is the only way you because? What's 3030? That's 30I. I'm gonna struggle to run 35 minutes. So the only way to improve to I'm genuinely asking how what's What does a session look like when you improve that top end well. There's a number of ways you can do it right. You can do it. You can do more over and unders like fart like which way you're

\[01:11:08\] running above that pace and then but not allowing yourself full recovery. We've talked about that a fair bit. However, I've been doing some of that, which is why it's surprising to me this hasn't, it hasn't come back as easy as it has in past years. OK, this is my challenge at the moment. Sounds like that. Sounds like an old person. It's, you know, when the weight's not falling off. Like it is you. Know when you're kind of waiting for the thing to happen that happens and it ain't happening, but aerobically moving, I'm very happy with how I'm moving.

\[01:11:40\] Yeah, I've got some work to do in four weeks to beat. Do you want to beat IF Tim gonna beat Tim? That's an Auntie Gord Gordon ISM is that the older we get, the more you have to do to maintain, not to improve. But you have to find yourself having to do more and more to maintain, not to improve. Yeah, I think in this case it's probably not maintain improve. It's actually probably was just a way longer than I've been for a long time.

\[01:12:10\] So yes, you've got to do more. But when I'm doing my strides, I'm seeing like my power and strides are fine at short end intensity. My, I'm actually really quite happy with how my aerobic bases come up with the limited case, you know, comparatively limited case I'm still doing, but it's just, you know, when it gets to racing, I'm missing the I'm missing the magic ingredient at the moment, which is I gotta have to find, I mean, when it comes to racing.

\[01:12:41\] For those who've been hassling me about times, there's the update When. It comes to racing. I'm missing the magic ingredient. I like that. I'm just, I just wanted to make a note. You talk about the relatively limited case you've been doing last week. I think we should make note of this. Last week might have been the first week that I ever ran more case on Strava than you. Yeah, right. 70 versus 60, yeah. And I'm training for a mile and you're training for a 10K. The elevation was significantly differently. Significantly differently. Look, we got to go to next

\[01:13:12\] episode though. Can we get you to commit on a shoe choice or is it too soon? We can start discussing, I think, what a shoe choice. Help me out, Courtney, help me out. Shoe I need a 10K ratio. Send DM sending message, comment. What is your ratio of choice and why? Regardless of what pace you're on, Even if it's not at Courtney's pace, if it's in my pace or slow or whatever, tell us what your 10K ratio of choice is.

\[01:13:44\] Love to hear your thoughts Courtney. You'll prepare your. Because yeah, initial thought to get on to this, I'm going to have to, I'm going to have to make it because I definitely want to have a session or two in a pair of shoes beforehand. And then if I picked the wrong ones, I'm probably going to have to get onto the job. Maybe by next week I might even get a trial. Do you want to try those Nike Vaporflys I've got which I've only been used once? You've got alphas, don't you? I don't know which ones I got. The alphas are a bit for 10 Ki wouldn't want to be no good. I saw there's an A3 it's just dropped to coming soon. I saw someone doing that my ASIC

\[01:14:17\] super blast. You know the other thing I saw and you know when you look on Instagram, you see something and then you click out of it and then you can never find it again. This happened but when those Chinese shoes. Yeah, yeah. Because there's someone was talking about trends in shoes for this year and then talk one of the things that I've always talked about, which I like is having the multiple, you know, dual density, yes, is in Oh yeah, dual density is in this one softness of foam out dual density in which I mean,

\[01:14:48\] Chinese shoes are here. I've been championing that for the year. I've been saying the Boston's the new Nike, which ones were, as there's the Armour 4 there was 4 pairs of Chinese super shoes that they were recommending and they weren't the ONEMIX that I've talked about. Oh, I gave you to try in the past. Yeah, different things. So a lot to discuss on shoes. Lots to discuss. Hey, subscribe, make sure you subscribe the we love everybody that's jumped on

\[01:15:19\] board. We're we're going onwards and upwards big things T100 still time. If you miss out on, if you haven't missed out at the discount pricing rate for the T100, please send us a message. We'll do what we can to help you out. And if you do register for the Team 100, make sure that you register as part of In the Beginning podcast team, Yeah. See you next week. Bye.