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# EP 79 - T100 WRAP, NOOSA 50K PAIN & THE WOOLWORTHS HOKA ERA
- URL: https://www.inthebeginningpodcast.com/ep-79-t100-wrap-noosa-50k-pain-the-woolworths-hoka-era/
- Published: 2026-03-27T06:00:00.000Z
- Updated: 2026-08-20T11:52:08.000Z
- Description: Courtney Atkinson and Liam Flanagan on Noosa Triathlon, nutrition, T100 — recorded on the Gold Coast.
- Author: Courtney Atkinson
- Tags: Episodes, Main Feed, Triathlon, Sports Science, Strava, #Import 2026-07-28 20:58

*Courtney Atkinson and Liam Flanagan on Noosa Triathlon, nutrition, T100 — recorded on the Gold Coast.*

## Listen

Listen on [Spotify](https://podcasters.spotify.com/pod/show/inthebeginningpodcast/episodes/EP-79---T100-WRAP--NOOSA-50K-PAIN--THE-WOOLWORTHS-HOKA-ERA-e3gsqsh?ref=inthebeginningpodcast.com) or [Apple Podcasts](https://podcasts.apple.com/us/podcast/ep-79-t100-wrap-noosa-50k-pain-the-woolworths-hoka-era/id1772010786?i=1000757763731&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 79, Courtney, we're going to say it up the top today. If you're listening to this and you're not already subscribed, go do it. Click subscribe. That way you don't miss anything. Helps us out. We get to do more of the fun ideas that we've got on the way. Subscribe, share it with anybody who's about to start on their running journey. I've bumped into some people over the weekend I'm going to talk to you about later at the T100 who have got lots to share about the podcast. They're loving it. Lots of feedback, but we'll get to that a bit later on. Let's start Strava is this.

\[00:33\] Is this. This French sailor is coming thick and fast from our followers and everyone else. This French sailor named Arthur? Yep. Arty's made a mistake. Arty's made a big old mistake. Oh he's he's literally uploaded his Strava run on the aircraft carrier. Yep. And given away the French vessel's location. So basically arty has gone for a run. 77.23 K. On the FS Charles de Gaulle, which is France's flagship

\[01:06\] nuclear warship, right this, he hasn't gone a run around for a little run around on a dinghy or an irrelevant. It is their flagship. It's the big dog in their nuclear Navy arsenal. And he has disclosed the location of this thing which happens to be sitting just near Cyprus by going for a little 7.3 K troll. He's moving on a ship 458 pace. God fuck. Can you imagine? He's even named the ship.

\[01:37\] Oh, no, no, he's named himself Arthur. Can you imagine? I can't imagine what awaited him. What? Do you, you know what my first question was? What's the punishment? What does the French Navy do to you these days? I imagine you get discharged, don't you? What don't I? I don't know how. And in another time, in another world. He was just made to walk the plank, but. Well, no, I was actually going to say in another time, in another world, maybe it's not a big deal. But given the state of the world

\[02:08\] currently, given the state of like, that's not that far away from the Middle East where this little warship if, if we weren't sitting on the precipice of the World War, maybe Arthur's little run around the ships, not that big a deal. But given the current circumstances, I reckon everybody, especially at the pointy end of these armed forces, are feeling a little bit edgy. So when Arthur goes for a little tempo run. Given around this, given a ball, a ballistic missile could probably hit. Them there. What's he doing, Charlie? You know what I'm I'm I'm sure

\[02:41\] the network of radars out there know where that boat is anyway. But but it's a it's never, it's a great story nevertheless. Hey, can we stay with some more news in some more positive news, I'm going to talk about my weekend of running very shortly. But Ken McAvoy, Yeah, this is, look, we don't talk a lot of swimming on the part. We we covered his training. Yes, only a few episodes ago. Yeah, the this world record that he's just sent in the 50 metre free unbelievable. But they no, well, actually not unbelievable.

\[03:13\] It's believable. Sorry, because we've seen. The training and the leading and everything leading up to it. Why you say it's unbelievable though? I agree, it's the first time it's been broken since the synthetic suits. This is the thing. So it's broken a super suit record. It was set by the Brazilian Caesar Cello. Yeah. So effectively those suits had more buoyancy. Mm. Hmm. So Cam's method of training, the methodology which we've spoken about before, we strip back the kilometres in the pool for more gym based work has paid off to

\[03:45\] the extent that he has now bridged and overcome the gap to what technology provided the swimmers however many years ago. Plus, I mean, it's just a great story. He's, you know, as a, a younger 20 or like younger 20s, he was on top of the world, kind of slipped off, Yeah, slipped off the right. Behind the missile. And then he's just come back. I mean, and they're talking now about the, the amount of like the training load he's doing. There's what's where do you stop? Like where's that ability stop now?

\[04:15\] Because it's not like he's happening to go out and do all these all the mileage he used to. So he's still going to get the benefits of this ongoing. However, the big caveat is the knee jerk reaction is then for people or, you know, swimmers, whoever to go. Oh well, that's the new way to train. You can't forget the 20 years of mileage, 605040K weeks in the pool, day in day out. He's done before. He's gone to do this technique. It ain't gonna work. No, if you're a, you know, necessarily an 8 year old kid

\[04:47\] who suddenly starts just lifting weights in the gym and hoping. That you can get there and swimming 3K. That's a lot of technique. Combined it's it is an exciting story though. He's 31 years of age, reigning Olympic gold medallist to see what have we got? How far out? We've only got 12 months, less than 12 months till LA. So he would theoretically no. When's LA 28? So we're two years out from LA. Beg your pardon. He he should be there. You would suggest that he's going to carry through to there.

\[05:17\] Oh. For sure. I mean, he's not, he's in a training block at the moment. This wasn't a like a targeted, I mean, I'm sure he is going for it, but this wasn't targeted like this is the a peak of his time. He's actually taken some time out of the pool. Gold Coast man, too. Yeah, I swim, I spend like a little bit of time with Cam and he and his programme out of Bond University. Yeah, I was trying to get my swimming. So pre when was it? So post London Olympics, I probably spent two years over there in the pool.

\[05:48\] I'm jumping in trying to get the front end of my race kind of sorted out. Yeah, quicker, which I did achieve, but probably at the detriment of my overall fitness and swimming. Really. Yeah. So it didn't. It didn't. Really pan out the way I'd hoped. Well, we went, I went in, I was having trouble with the front end speed of my swims. So like I was probably one of the better all round swimmers in triathlon still at the time. But as I was kind of getting on a little bit with age, the younger guys were just coming out and being able to swim to the first can a lot quicker than I was. Right.

\[06:18\] Which then means doesn't matter how well you swim, you're just in the you're in the you fight, you're in the bash, you're in, you know, you're getting kicked, you're getting everything. So my idea was let's go and get some front end speed with who at the time was currently the best in the world. His squad, which 100% no doubt improved me with speed, Yeah, I then just felt it in the rest of my triathlon because I was going so lactic. I was doing so much Sprint work, very similar to what we're talking about with Cam. You know, you forget all of that mileage he's done previously.

\[06:48\] You've got to have the whole package. Let me ask you a quick question that's just jumped the mind as you talk about swimming with the likes of Cam McEvoy. What you've talked about, you swam with Cam McEvoy, you used to train with Grant Hackett and Ky Hurst and some of the world's best swimmers, right? You've also then run alongside the likes of Michael Shelley and some of the world's best runners. And I imagine at some point, or rather you spent time on a bike alongside some of the world's best cyclists. Yep, as an all round athlete who special doesn't specialise in one but is a Jack of all. Trades Jack. Of all trades, when did you as a

\[07:20\] triathlete feel or as an athlete feel most outclassed alongside those single sport athletes? Oh. That's a good question. Probably in the pool. In the pool and in relatively swimming may have been here you go. Oh, you're not on the Mac? Anymore. Well, you're looking to plug in. He's looking. Looking for power. Where where was I? Oh yeah, probably swimming. Even though swimming was probably my strength in the triathlon because that's where I grew up, doing it like I was a

\[07:51\] runner. But swimming was like, I was probably one of the top of the swimming pile at times in triathlon as well. They just had a speed that, you know, you just couldn't ever catch up with. And something like if you looked at Grand Hackingham, what he could do for 1500 metres in the pool, it made us look like chumps. OK, we're running. You know, like, don't get me wrong, we weren't the best runners in the world, but we were close enough. Like we talk about the triathletes at the moment and cycling's an interesting one because like if you put cyclists

\[08:22\] and triathletes or even just amateur cyclists, good amateur cyclists, against a proper time trial in cycling, you get absolutely blown away. But if you get to sit in the pack or criteriums and that type of thing, you can kind of hold your own and feel like you're a bit of a part of it. But one on one, if you did an hour time trial, it's amazing what cyclists do. Look, every individual in their own right is, you know, has a strength. I mean, we look at the example last year was Gwen Christian. The reports are that Christian Blumenthel was going to explore racing in the Tour de France, and that would have been fascinating to see if he'd

\[08:53\] actually taken. That off, I think I mean the best way to do it is the Jack of all trades, who, you know, arguably, let's just say triathletes, even some of the best ever, you put them in any of the individual sports and let's just call them domestics, yeah. That's. That's you can be a good domestic, but you're never gonna be to. To pull this thread a little bit more, I'm just having a look. Ash Moloney, probably Australia's leading male decathlete. Yes, right now. Where do you reckon he feels most? Where would he be most exposed out of the 10 events?

\[09:24\] I'll just run you through them. I brought them up in front of me. 100 metre Sprint, long jump, shot put, high jump, 400 metres, 110 metre hurdle, discus, pole vault, javelin, 1500\. Metres depends on their strength, but I'm going to say the 15\. You reckon he gets exposed most in the 15? Yeah, I don't know. I don't know he's, I don't know his strengths and his weakness. No, no, no. I've got. We're talking about this. No, no. But it's going to be different for every athlete in decathlon because some of them are strength based, strength based athletes, some of them are going to be really explosive jump athletes and some are going to actually come from a running background. But every time I've watched a

\[09:55\] decathlon, there's never too many people in the Fif, too many guys in the 1500, you know, belting around and which makes sense, right? Because there's one endurance event and everything else is strength and explosive. So why would you be good at? Why would you want to like tip your scales and be a good 1500 metre? Runner, I reckon you bang on, you know, because I think what's the Swedish fellow who just keeps breaking the pole vault record by centimetre every time? I feel like he's jumping somewhere around 5:00\. Is he at six now? Oh. Is he up that high now? Pole vault world record.

\[10:26\] He's in sixes. Mondo Duplantis, that's right. Mondo Duplantis 6.3\. You're right. So for context, Ash Moloney jumps to 4.60\. Sorry, this is this is in 2016 or thereabouts. I'm having a look. His 1500 metre record, I've got his personal best. Here we go. This will be so his pole vault PPB is 5.05, so he's 1.31.2 metres behind. OK that. What's the 50? Any idea what the 1500 metre is

\[10:57\] 3/26? Is that right? Does El Guruge still hold the 1500 world record? Ash's PB is a 439 so he's a long way behind the world record there. His high jump's a 2.1\. That's a good high jump. Shot put. The shot put would be interesting actually. What's the world record? It's a world record. What's the world record for shot put by comparison to Ash Moloney, Australia's leading decathlete, who throws a 15.2? 23.56 Wow. It really is a Jack of all

\[11:30\] trades event like A. 100% well even. 100 metres is a good time of 10 point. 3-4, but even more so Jack of all trades because 10 events you've got to cover, yeah, you've got to specialise in 10 events. You know, triathlon at least is 3\. Biathlon and thing you know at least is 2\. It's an incredible performance really. Anyway, don't know how we ended up here. Well, we're talking about Cam McEvoy. That's right. How far off you know these It's just I just it's amazing when you see the best in the world at. What they do, yeah, yeah, it's called Speaking of the best in

\[12:02\] the world at what they do. I saw a couple of the best in the world at the world at What they do on the weekend, not doing it to their best level. All right, what was this? T100 Yep, let's talk about this I'll get to Noosa the 50K he. Had a big weekend of running I. Had a big weekend of running 50\. 60K plus K moving. Up and down 60K wasn't a lot, wasn't a lot wasn't a lot of warming up or cooling down. Done cool if I'm honest. In fact not a metre of warming up or warming up. No I was I was out of the I

\[12:34\] stretched pre Noosa and then the 1st 4K of the 10K of the T100 was my warm up. Matt Hauser sadly got a bit crook. In the lead, I wondered. I wondered why, Because no, I ran into him in the gym, literally walked into him in the gym, ran into him. He was sitting down on his calf machine. And yeah, that was Thursday night. Yeah, he Matt got a bit crook during the week so didn't actually give the 10 KA crack, but he and Alex Yee went out

\[13:04\] there and paced Matt's fiance for her 10K and I think she got to her goal time so well done and but saw Matt there and Alex she out there running around in the Gold Coast Suns jumper. I heard that which is brilliant. It was some very happy chaps. Just great to see. I'll talk about the T100 first. Amazing the Gold Coast has scored itself another world class event. This is a fant you were there on Saturday for. The I went down to 100\. Women's elite, the elite field which Taylor Nib took out.

\[13:36\] But you talk, talk to me a bit about that because I've got nothing but amazing things to say about the 10K race. That course is great. Yep, it's quick, it's downhill. You feel like you're running a little bit of downhill on the way into service paradise. Too, How was the wind running back? Fine, no, a little bit of a headwind A. Bit of a southerly. Yeah, a bit of a southerly, so a little bit of a headwind, but honestly at that time in the morning as you come with the beach on your left, it is a beautiful run. And then to finish at Cavill Ave in Surfers Paradise, incredible

\[14:06\] finish. I loved every second of that race. Yeah, I mean, the Saturday was the same. We got a, we got a reasonable Gold Coast Day. But the good thing was the surf is rolling. So they got to swim out in the surf. It was surf. It wasn't too big that they couldn't do it, Just it looked good. We were up on a where the service Paradise sign was. We were kind of up in a restaurant above the finish line there, just watching over it. What was interesting, there was a. Decent. Little crowd there, but the way

\[14:36\] the race was set up was where the transition was. They came in so you could watch the swim, but they didn't come all the way back there on the bike. OK, so effectively, you know, over I don't know what time they ended up doing say 3 1/2 to 4 hour race you they lost them for watching the TV's for nearly, you know, 2 1/2, three hours of that until they came back to the transition to run. So on the ground spectators like I think would have followed them around the course, which was which was great. But I was talking to some of the crew up there and, you know, the

\[15:09\] main goal is showing the Gold Coast obviously to the 7 million or whatever. Many eyeballs I think they get around the world watching it. And there was some cracking shots of the helicopter coming along the beach, just like, just like you know, you would at Supercars or whatever else. Spectacular couple of stories from people I bumped into during the run. First of all, Luke came up at the finish line and came and said G'day Luke. That was his first return to running. How's this? He ran last year's Gold Coast Mara and broke his leg 15 KS in. Broke his leg.

\[15:45\] Basically got a stress like felt it go at 15 and that was his on Saturday just gone was the sorry Sunday just gone T100 10K race was his first run back after rehabbing that injury and he's got his sights set up. He signed up again for the Goldie marathon this year. He DNF D last year because of the leg, but he is he's on so I'll give him I've said I'll give you a shout out so we. Haven't run with him, were you? No, I came up at the finish line, came over and said G'day. Someone I did run with, however, yes, Kate and Brendan now Kate

\[16:16\] runs with Gold Coast run Co OK. And they listen to the podcast. I, they didn't recognise me. I went over to say hello because Kate is 26 weeks pregnant and was running the 10K race, but had and, and I went over and I said, I hope you don't mind me asking, but how far along are you? Because she's very obviously a pregnant woman running along. And they both said 26 weeks. And then Kate said, I recognise that voice. And we started having a chat. But Kate, 26 weeks pregnant and had special strapping.

\[16:49\] OK, yeah. Holding, like, extra support around the belly. It was amazing. It was so cool. And Brendan's there. And so Kate runs with Gold Coast Runko. And she said this was kind of planning to be her sign off to running. This was going to be her last run before she pulled the brakes a little bit on the running. But Brendan, Brendan had his own burden to carry. Brendan had gone into the Expo with his nieces to register, get all the tickets earlier on. And then when they'd left, he'd realised that they'd left their Yeti drink bottle there.

\[17:20\] And so Brendan's running along during this race holding a Yeti drink bottle. And I said, is that like a special thing for the baby or something, The special fluid for Kate, He's like, no, no, my niece has just left this year. So he had to pick it up at the Expo and then run the 10 KS with the Yeti drink bottle. Priorities. Yeah, yeah, looking. Up so no. Amazing. The 10K was great. It did take me about 4-5 KS to warm up. It was a fairly hobbled start to the race. I'm going to get the question sent to me, So what time did you? Around A505454.

\[17:52\] Cruising on, chatting. Yeah, nice. Chat conversation based thing is safe. Safe, yeah. Because I did message her and said maybe. Courtney for those playing along at home, messaged me the daft and said I haven't been able to see any results. Did you run or did you do the smart thing? I ran now Noosa, let's talk. Noosa 50K Noosa I will. I have pulled up so well. What do you what? What do you reckon is the key to that? Well. Firstly, and it's going to sound obvious, training really helps.

\[18:25\] Yeah, training really helps. OK, The base of what I've been doing has prepared me well for that race. Also, I have got my recovery figured out. You know how we've talked a lot on this part about the different recovery methods and the placebo effect of certain things and finding what works for you? For me sleep getting decent sleep hot and cold funding at Riggs Yep like that is now part of my recovery that is locked in.

\[18:55\] I love it. So you love the hot and cold I go what's the what's the what protocol? I don't well and this so interesting this whole protocol business. Well, give us what do you what I aim for. Well, I had a conversation with Wade Lee's at momentum about this and Wade's kind of like he's like stay until you feel it, like the people that say you have to breathe through and you know, once you feel it, it's done its job. Then you can rotate. That's why it's attitude. Anyway, I'll go 10 minutes in the sauna, 1012 minutes in the sauna. Then I jump in the ice bath for two minutes.

\[19:29\] Then I go the hot pool for three minutes. Then I go back in the cold pool for two minutes. Then I go back in the hot pool for three minutes and I'll do that one more time around bit. Of a flush. Bit of a flush around, Yep right, so getting more sleep than I normally do during the week. Rigs needling. Needling works so well for me. So we're talking about like acupuncture style, like flicking like. Yes, yeah. So, Trent? Not needling because you can get. There's also needling like a thicker needle where you

\[20:01\] literally are punching in on a area. Well, I don't know this. This is trigger. Point, I don't know what it classifieds as, but Trent at Gold Coast, I'm sure. We're talking trigger point. Sticks these needle in, gives them a little wiggle around and then leaves them. Trigger point. OK, that one. Yeah, because dry just to be when you're explaining. So dry needling is like a larger needle that say if you've got fascia or muscular from understanding and then they're actually like using the needle to dig in. No, see, I'm actually breaking

\[20:31\] out the sweat hearing you describe that I'm Trent has to put up with me breaking it. He gets the needles in and then I break out into a cold sweat. I just. I don't like needles, but they are the. Trigger point stuff works well it. Really works well for me. So my I have like, I'll go for a run after we record today. I feel great going back to the race itself. I've got some big takeaways all right. Some. Big lay them on us. Firstly, this Milo might have been a mistake. I am.

\[21:04\] He's like nodding, nodding, heads going, but no, I'm all for it now. So scared. Actually got through. 50 That is my big takeaway. I am so scared about this Milo. We left Dave Rhodes and I who came up as a support runner for me. Legend. He and I left Gold Coast at 3:00 AM. We did a hit and run mission. 3:00 AM. We got up to Noosa at six, registered, got ourselves ready, started the race at 7\. It took us 5:45 to get it done. 5045 to get the 50K done.

\[21:35\] Jump straight back in the car Rosie, poor old Rosie got a bit dehydrated, end up throwing up everywhere. Yeah we got 5 minutes back out of Noosa and he pulled the car over and had to throw up. It was his car and I said do you need me to drive? He said yes, please is. That why you forgot to call me back. Yeah, and then he fell asleep and didn't. So I drove back to New from Noosa to the Gold Coast by myself with Rosie, out cold. And was it? Hot. It was steamy. It was really hot conditions. But anyway, so it was a hit and run mission, but Rosie and I ran together the whole way.

\[22:08\] So I didn't use any of the distractions. Like I didn't use any headphones, any music, any podcasts, anything to kind of, you know, those ideas of taking away the pain. I went too fast in the 1st 20 and I think it was probably because Rosie was there with ME20K Yeah, I was running it. We were going at sub six minute pace through the 1st 20 K. It was just too fast for me. As a result, for the second half of the race, 25K onwards, I

\[22:38\] didn't talk like I was with Rosie that for that second half of the race, 25 Ki basically didn't talk and because I was just in my head and processing what I was going through. And was Rosie talking to you? Yeah, he was trying to. He wasn't getting anything back. But that 25K on the back end was spent largely questioning the Miler. Oh, you, you're minded. In my head, my I spent that. I wasn't in, I wasn't in the race. I was six weeks down the track in the Blue Mountains thinking

\[23:13\] this is going to be 3 times as long, three times as hard, more than three times as far this is going. You have made a mistake. I'm going to give you some positive news here. If we're going to flip the script here because you were so positive about it, is that you just have to take a completely different mental approach to it. Because you even mentioned it. We're just on a strike mission. We just had. We just had to get up there. We just had to get it done. It was for the purpose of going to the Miler and then out of there. Yes, you need to treat the Miler like one big adventure.

\[23:47\] Yeah. And that think about it no more, no less than that. The whole purpose is to get through it. But within getting through it, you're going to go through one big adventure. So you're break breaking that course down into sections of, you know, the this one, this part will be fun because this is like the good, you know, the scenery's great or the steps and everything else. This this part I know is just going to be shit. It's just out and back running on a fire Rd. I've just got to knuckle through this. And I reckon the more you process breakdown all of that and be ready, mentally ready for

\[24:19\] all of that, but looking forward to each section. You'll have an adventure and you'll you'll be fine. You're right, I do need to. And it's funny how. And again, Holly, if you go back and listen to Holly's episode if you haven't already, Holly Ranson, Milo Queen, the Ultra Queen, the way she talked about mind strength, the veteran athletes having the mind strength in these races, That was a real exercise for my brain that 50 KS because I felt bullish and confident and really good through the 1st 20 back

\[24:54\] half. Again, I knew we'd gone out too hard for my pace. And as I said, the some pretty miserable thoughts about this is a mistake and all the rest of that adventure mindset is 1\. I'd need to re embrace for the Miler. But then I discovered how pliable and cheatable your brain is in the last three KS. So at about 38 through 42 KS or thereabouts, I was all roads.

\[25:25\] He was hearing me say was I was just yelling at myself. I was yelling at myself, just going you've got lit like I think at 38 K's I'm like, mate, it's 12 K's to go. You do this as an easy run. Just just go and do it. Like I was talking, you talking. I was saying. And then once we got under 10, I was going, mate, this is less like if you, you know how you think, if you go out and run for less than 10 KS, it's a waste of run That's you've got, that's all you've got left. And I'm saying all this silly stuff to me. We got 5 KS in my it's a park

\[25:55\] run, mate, stop being soft. It's a park run. Like I'm saying all this to myself. That wasn't helping. OK, Even though I was doing it to myself, it wasn't helping. The final 3K though, remember Holly talked about the idea of breaking up and, and signposting and spotting things and running two things, running two things. That last three K of the 50 Ki was and you were kind of back on the roads by then. For the last three K of the race, I was picking objects.

\[26:26\] I was like that car, that pole, that tree is breaking it. That sign, it works 100%. It worked like the those last three kilometres by comparison to the previous 15 flew by. Now, as people might think it's because you're near the end of the race. I actually think those last three KS would have a tendency to feel like the longest three KS because you're almost at the race, but that breaking it down into increments of at times 50 metres worked absolutely worth

\[27:00\] and my pace improved, everything improved. 100% And then I mean it's just breaking it down. And but that's why I was talking about if you look at 100 the Miler, it's the same theory. You're just you're breaking it down. It's such. A big scale. It is big. Scale, but then you just bring it back to where you need it to be. But if you go in with the mindset of breaking that race up, not thinking of it as a Miler, think of it as this section, this section, this SEC, you know, you're going through multiple adventures depending on what it is.

\[27:31\] And then of course, yes, when you're going through the hard, you know, we've talked about it 10 count your steps. You've you've obviously found your cube. It works really well to pick an object. Pick an object to run. Everyone will find what there are I. Didn't try the steps things. I'll tell you what I did. I had a very weird sensation about as sort of in the back half of the race, and I don't know, maybe somebody out there who's a medical professional can tell me what this meant. I had a very weird, didn't need any to disappear into the forest for any reason at any particular

\[28:01\] time. Did have a weird sensation of needing to take a piss, but not having enough fluid in me to take a piss. Yeah, right. It was a. It was a. I'm sure there's something. There's probably something. But again, I was really. Let's or you need to go and check your processes. No, I don't know. I think I'm OK, but to talk more about the race because so that was mindset, right? That's my, that's how my mind was during the race. Interestingly, 15 minutes after the race, I was good like I was. That's a good sign.

\[28:34\] I was back on with and, and people that have ever run a marathon or a half marathon or tank, any time you've ever gone further than you've ever gone before, that feeling when you finish, there's that instantaneous thing of I never want to do this again. And I felt this the first time around the Gold Coast Marathon and within 5 minutes I'm like, oh, I want to I want to go faster next time. Within about 1520 minutes after finishing the 50 Ki was back into oh cool that's done now most I wasn't miserable about

\[29:05\] that so. What was the longest run you'd done before the 50? Maybe 28? Yep, so that. Was and when you reckon it was 20 K in you just started to struggle? Yeah. About the halfway point. But it got a bit quicker after you're running a bit quicker than you usually. Here are some positives though, or I'll give you 1 my big positive. The power hiking training's paid off OK. My my power hiking uphills was strong. I thought it was technically sound. I thought I caught people on the hiking sections.

\[29:35\] So I'm really pleased. I've been not trying to run hills in training, but power hike them. Nutrition. Yeah, right now, what'd you go with? Well, I threw everything in the bag right. It's just to see. Let's try different stuff the two blocks from Cliff. Yep, they're going in the bin. Never using them again. Too sweet. OK, way too sweet. Morton gels. Big tick. Really enjoyed them through the race.

\[30:05\] The I tried baby food, you know, if some people use the baby food in like a Sasha in a Sasha, Yeah, Nah, I can't do it. Like Apple Puree? Yeah, like it was a banana and porridge thing and I couldn't do it. I had one squirt of it, so molten gels. I had the hot solid food of like a cheese and bacon roll, just like a an actual roll. Good. The game changer for me at the aid stations was the Coke.

\[30:36\] Yeah. There is nothing like that that after running around with sort of some, you know, hydrolyte type stuff in your camelback coke at an aid station is one of the greats. It was AI was just and that and some watermelon at every aid station was gold. That's the reason they have it. Yeah, it's so nutrition wise, the technical stuff, the mindset got a lot from it though.

\[31:08\] And I'm really and the again, the thing that I am most bullish about and most make fills me with the most confidence despite the darkness is how my body has pulled up. Yeah, 48 hours later. Go back to the nutrition. Yeah. So have you walked away from it going, I know kind of what I consumed on a calorie or a carbohydrate basis, No, each hour. No, I was, I, I went with a very simple formula of taking things in on the half hour. OK, Yep.

\[31:39\] And I held that for probably the first 3 1/2 hours. And then when it got dark, I was just everything kind of went out the window a bit. And you weren't so once. Once you hit the wall type thing then you stopped. And so that's something I needed to try and force myself back into. Yeah, I reckon you need to. You can't stop, even if you're going downhill. That's when you probably need it. You need it the most. Yeah. I might have to experiment with a few things on these weekend long runs that I've got coming up. It would have been good to like to be able to at least try and

\[32:10\] click over in your head what you did consume. I can go back and get. That, yeah. And get and get a bit of an idea of kind of what it was or, or like what you were able to manage and then possibly then go and train to manage more than that. That's good. Yeah, it's good. I will do that. That's good homework because. Although there's no point, sorry, I'll jump in, but there's no point going. I'm going to do 100, you know, grammes an hour. If you were struggling to, you know, with 35 grammes an hour, then maybe 60 is where you

\[32:41\] should be aiming at. The takeaway I did have from going back to nutrition is that so over the course of the run I started with, I ran with A2 litre camelback. Yep. And that was filled with some pure is it pure, Pure sport. Pure sport the Yeah. Anyway, is it? With like, Oh no I'm not I. Think it's the stuff they use up at Noosa. Yeah, but is it electrolytes only or is it got calories in it? I can't remember. Courtney, you're putting yourself in.

\[33:12\] You're just opening yourself up to a. All these people listening to this right now are going idiot. No, the pure sports nutrition. I'll find it. I'll find exactly what it is. So everyone stops yelling at me. I'll I'll shop. I'm I'm at puresportsnutrition.com. I'll shop all products. What? What did I get? Anyway, they've got an electrolyte, they've got an Electro. Did we? Did you put sachets in? Is that how you did? Scooped because I see they've got a Sasha sachet which is race fuel and that's got 90 grammes

\[33:44\] per serve, which is a lot. So like if you were getting through depending on what you mixed it, this is what I need. I was going with the pure electrolyte hydration lemon which has you can see here. The contains the electrolyte sodium, potassium, magnesium and calcium. It's low carb low sugar. God, what am I doing? Can you get can you let us help you next time? What are you doing? So, so this could be so we might

\[34:15\] have got to some of the root cause of possibly why you say you were taking on some salt and probably I don't know what their thing mix is, probably a bit of magnesium. Or something. Oh, this is so embarrassing. Yeah, but you were taking on the. Gels as well. I was taking on the Mortons. Oh my gosh, I'm so embarrassed. OK, but what I was gonna say. Though gels on then you can run the electrolyte mix. It's fine, but you just need to know what you're taking.

\[34:45\] At least have a plan. At least delicious. What I what I would say though is that I'm, I'm empowered by the fact that. So started with two leaders of that filled it up basically to full again at the first aid station and then hit an aid station I think at about 38 KS in where I was dry and filled it up to Fulgate and I went through about 6 litres and. Filled it up with water.

\[35:15\] Filled it up with water, yeah, but I went through 6 litres of fluid throughout the race and. Was. Hydration wise, great, like I was hydrated. Rosie on the other hand, who reckons he went through about 3 litres and he was how he was, as in couldn't drive, had to sleep all the whole drive do. You know what he was? Not taking in enough hydration. Yeah, but you, you what did you don't know. You don't know just on that pure that one you did have I've just done a quick Google the

\[35:45\] electrolyte hydration it was it's 30\. It does have a bit 37.5 grammes per 750 mils. So but you wouldn't recommend if I was doing 100K race? Well, no, it's not. It's not that I don't recommend. This is the thing, and this is what we talked about with Holly, you have to work out what your mix is. So that's what I'm saying is that electrolyte drink can be fine as long as you're making sure you get in the carbs in other forms. I will go back and do the

\[36:16\] the research and check the tape on what I consume. I just me personally yes in if you can manage it. So 90 gramme mixes. 90 gramme mix. If you if, if you can manage it, it just may it just simplifies everything to me. OK, if that if you can't stomach it, then that's when I'd go and explore other things. But if you can like especially over 4 hours yeah Miler, you're gonna have to take on solids yes, of course, but longer stuff. But if you can to get through the 90 ish mix and you know, even if you're not getting

\[36:46\] through the full 90 in an hour, but it's per 500 millilitres. It's so easy. You got 1 flask? Yeah, one hour. Put something else in the other flask. OK. Or more water. I like whatever. But just simplify, OK, All right. That's my advice. Thanks, Dad. No, it is good advice, but. Look, you're not going to take it. The point is the 50 is done. I am sorting out. I'm formal because I have to supply that to UTA in order to be a part of the mile.

\[37:16\] I have to actually supply that result. So the result is achieved and now on to the next scene, I can move forward with intent. Good, good, good. Good to hear. How's your running? Well, I mean, it's it's no secret there. I mean, I'm sure there were a few questions of like, oh, where did Courtney just disappear too? Obviously didn't race on the weekend. I did run on the weekend, just didn't race. I just when I mentioned I had a bit of a like I was a bit worried about my hip at one

\[37:48\] stage I went back to run. Well, let the good news is that all was fine. But when I went back to run, I just for the last few weeks just kept getting a bit of niggles and you know, things that I just didn't want to risk. So I'm back running. What I have done and what I can probably talk about more is in that time I've made, I made a decision that I with the marathon now being four months. Yeah, we're just we're coming up on we're inside 16 weeks now,

\[38:19\] so. Inside 16 weeks, inside four months, I don't think. And we're gonna, we're still working on what the plan is. Yeah, because I my, my plan was to run the 10K, get a 10K time and then go, OK, we know where we're at and now let's, we've got 16 weeks and let's go to the marathon. And I'll be really transparent. The goal of that marathon was let's try and get through it consistently. Without blowing up.

\[38:50\] Without yeah like not in shouldn't say enjoy it get through it at best pace consistently, but do it conservatively to make sure you run it out and then I know and then really go and go OK let's pick you know now I don't know what one it could be anything pick something and go OK now let's put it on the line because I'll understand it OK probably not where I wanted to be OK with that but what I have decided is I bought a swift Oahu buy thing right So for years of like Nah

\[39:21\] Nah Nah, I've had this old kind of big wind ergo that we used to use but you'd see around the track cycling and I always thought why do you need the electronic one just you've got a power made to just ride you on a. I'm hooked. Game changer. Game changer. Yeah. So I'm gonna be using that as supplemental to my running to make sure that like to base mileage. The other theory around that and is I spent the better part of 20 years obviously in triathlon doing a lot of swimming, a lot

\[39:54\] of riding and the running. And then probably especially in the last two years my riding, except for a bit of fun mountain biking, I completely have neglected riding. So my whole running career has been in a way in a technique backed up by a lot of riding, muscular riding. So I want to, I want for the moment, what I want to do is get back to at least getting some what I know and then hopefully.

\[40:24\] You know, it might take a little bit of that mileage I'm going to miss in the running into the equation. So put a bit little, put a bit back in there aerobically and then may not have to run. So we'll see how it goes. But what I will do is once I'm, once we're structured and got the training sorted, yes, I'll be 100% transparent there on Strava and I'll show everything we're doing. Here we go up. To the race and of course we're going to talk about it here, of course podcast and lead up to the golf course. Hey, well, well, I know we've

\[40:56\] got some comments that we weren't going to get to in a SEC. I do just want to throw this one out there. Straight off the top. Tom Boswell, who? Oh yeah, Tommy. Gold Coast, Gold Coast, Bolton. Good runner, running well, good athlete, doing some good stuff at the moment. He loves to send stuff away when he comes across it in the running space. You know running has hit another level when you can now buy Hokas through Woolworths. Right. Tommy sent this to me and said

\[41:28\] I'll find the exact message to Woolworths getting on the running trend question mark. I've never seen them sell run shoes before. Courtney online you can now. Buy Is it part of Hokas sold and shipped by the Woolworths Group? I wonder whether the I mean, so this must be part of their marketplace strategy. What do you mean? What's their marketplace? Strategy you know when you go online I don't if anyone has seen them in store we'd love to hear from you yes but what I

\[41:59\] what I believe has happened here you know when you remember kogan yes and you used to buy on you know you could buy a cheap you know. Around Kogan, Yeah, yeah, yeah. Cheap TV off but the same thing you can buy on Kogan is the same as what Dick Smith now sells as an online retailer. Right. I think there's a marketplace behind it where they're on selling stuff, so sending it to you on behalf of thing and you know you can get a range of companies are doing this. But yes, so Woolworths, you can

\[42:30\] now buy your Hokas through Woolworths online, online. Online. Yeah, I wouldn't turn up in the seven items or. Less I think, I think once you see them in the, you know, like see some shoe boxes stacked in woollies, then that's a game changer. But that's that's a game. Changer the shoe Isle of. Woolworths and a few people just say you don't think we're ghosting you. We have been seen a fair bit around Chinese run shoes lately in comparison. So a few of the things around. I forgot what shoe brand it was. It may have even been a Hoker or an Adidas or something.

\[43:01\] If you bought this one product 1 shoe, how could you for the same price, say 360 dollars, outfit yourself with three That price does the whole mix. Yeah. And they're literally saying for the price of this one shoe from a known brand, you can do a whole you can do your whole kind of quiver of shoes you need in a week from Chinese shoes at which we believe are not I'm saying we as asked, but they believe are just as good as the thing and it look, the brands out there are

\[43:31\] just crazy. There's another one that came in that a there's a 59 euro super shoe being sold in, I think it's Lidak. Little, little, little over in, Yeah. Over in Europe, yeah, it's little is a, is a, is a effectively supermarket. It's a, but it's a like a cheap supermarket. Yeah, I think there's a little somewhere here in. So we have Australia. I think there's one in Australia somewhere. Anyway. Interesting. Just to pivot on that idea of your, your shoe quiver and the branding and the price point.

\[44:02\] Interesting comparison in that I've got this wedding. I've got a wedding this weekend that I'm going to down in Renmark and I have because of my job. I don't exactly have to get suited and booted too often, but I needed a pair of black shoes now. I figured I might as well buy a pair that I'm probably going to wear to whatever formal functions and whatever suited affairs that I have over the next how many years. At what point does price become the deciding factor?

\[44:35\] Because so for example, RM Williams, right? And, and now if we position RM Williams as the traditional Nike or something in the conversation of the comparison, right, RM Williams costs a pair of black Craftsman, which is their stock standard boot is 700 bucks. It's expensive. It's an expensive shoe, right. And then I was looking at, I mean Maya and David Jones and I'm walking through there and just looking at the other shoes. And then I think I, I looked at a pair of like Julius Marlow's. Yeah.

\[45:07\] OK, just another, you know, run of the mill Now. I don't, I think you could pick up a pair of these black Chelsea boots for about 140 bucks. But I'll be fully transparent. I picked them up and they felt cheap, right, Right next to the Aaron Williams, which the quality felt right. Now I'm saving potentially 560 bucks price difference. What do you think I did? What do you think I did? I. Actually don't know. What do you just, what do you think?

\[45:37\] Have you? Yes. Well. What would you have done? I don't wear black boots enough to pick the RMS. But if you've got something, let's say you've got the Chinese super shoe versus the Nike true shoe, and the price point is such, what are you doing? I'm on the fence. I'm on the fest so would. You say you'd probably go and find something in the middle. No. Because that's what I that's

\[46:07\] what. You do. Well, you didn't give me a third option. Well I was hoping you might find your way there. I went to rod and gun and found the Kiwi equivalent of the RM. Yep, which they said. It felt good quality. Which felt it was 200 bucks. So it was more expensive than the Julius Marlowe, less expensive than the Aaron Williams, but felt better than the Julius Marlo. In that in that stylish shoe, I am led by price though. OK, so I do believe if you if it's too cheap, it would be too

\[46:37\] cheap. Now I don't know that by quality. I just I'm purely looking at price there. And I reckon that's going to be the impact factor for some of these Chinese shoes, which is that if it if it's too cheap. OK, so let's come back. That's what I'm trying to say. OK, if you come back to the what was it the lie? What did you? What was the supermarket? Julius Marlow. No, no. Oh, sorry. The little, little shoe. That seems too cheap. OK, I would think that is too cheap. However, though, I thought those one mix brand Chinese shoes that

\[47:08\] we got you to choose, which were amazing. Now I said they're too cheap, but they proved us wrong. They 100% have proved us wrong. So jury's out. We should just run in more of them, but. My my black boots that I didn't end up buying. We're in the middle, too. Did you give me that option? I think they were a Quillier or something like that. But yeah. But the other reason I we, you know, had to be really brutally honest. It's like RMS A1, that bloody expensive to be too.

\[47:39\] They're too expensive. You're a sheep differently. You know, I just feel like I'm part of the city crew. Yeah. Like, yeah, yeah. They're too expensive. They've they've got. Which is, which is ironic, right? You say I'm part of the city crew. When the whole point of RM Williams is they're born in the country, yeah. Exactly, Harriet Boots, 2 good ones. We got some listener chime insurance, Tara who got out there and got it done in the T110K. She said thank you for the podcast. It helps to keep my love for running alive and love listening on my long, long runs. You've built a fantastic community.

\[48:09\] I want to give a quick shout out to Jess from the Sunshine Coast who I met at Noosa, 50, who's injured at the moment. But she was up there supporting her mate Izzy. And she is new to running or new wish to running and is coming back from injury at the moment. And she's got the Sunny Coast Half Marathon I think is her next target race. But she's similar sentiments about the podcast is that it keeps her company on our long runs on the weekend. So big shout out to Jess. Great, what else have we got here? This one is 1 for you. So TL Ridley. OK guys love the pod.

\[48:41\] It's he's weakly stable. Just wanted to throw out a massive thank you to Liam for his video he made for those of us who did the bottle it from dark to light walk last week. What'd you do? So this is Bo Jones. Bottle it at the big floral suits which I'll be wearing again at Noosa. Try this year, Bo. Great fella, great attitude. From dark to light. Walk last. They did it over the weekend. Last weekend, I think they walked all up. I think they walked about a marathon. OK. And they started at night.

\[49:11\] Yeah. So the idea was that they walked through the night. It's a mental health message. The idea of darkness is when people struggle and so the idea is to walk through the dark with your mates. So there was a big crew of them, I think they had 40 odd people and they basically walked from through the night into the sunrise the morning finishing at Bondi. And yeah, Bo reached out and said would some of the people taking part listen to the pod? Cool. And could I do a little pump up message that you could play for them at halfway home? And I stole plenty of the

\[49:42\] messaging that people have been giving me about the Miler and used it so. And use it well, TL obviously one of the true yes Clyde sales is calling we should get big Bo we need, but we need a proper Bo is a calling out Jazzer. Well, it's actually by the way, by the way. Justin White Justin White he taking out a medal at. Down a weight to go on down another weight class so no Clydesdale like moved into his age group and took it out I'll. Tell you what, I'll make a commitment now. We will have bow on before

\[50:13\] Noosa. Bo does a lot of work with Noosa Triathlon. Bo does a wonderful job with the kids charities up there. We will get bow on ahead of Noosa Triathlon to tell his story as a true authentic Clydesdale. No actually, Bo's doing UTA 22 as well. Yeah, but he just stuff around Noosa so. He does stuff around Noosa. Jared is I knew this one was coming. I'm sorry Liam, there is no way you can do 75 push ups in a row. I'll pin you at 40 Max 40 Max. They want a video, Just add it

\[50:44\] to the list. So I have a video of 110 Max push bench press and 75 push ups in a row. 75 in a row and a snowboard jump. That one's gonna be hard to do. I'm not going back to the snow anytime soon. Jordan Ryan, Congrats mate on your noose ultra trials that Jordan wrote to us about getting the potty out early last week. Remember yes to make sure in. Time so that he can use it on the run.

\[51:15\] Yep, and the I can't actually. I didn't see the results, but he's got on the podium, so Congrats. Well done. We have had so many people reach out in response to Harry Garside's episode as well. Yep, the response to Harry's episode so has been fantastic And, and yes, we could have spoken with him for so much longer. We just, you know, it's, it's a bit when these guys give up of their time freely to us. We can only hold them here for so long. Dan Bronson, I wanted to throw this one in.

\[51:45\] Dan Bronson chimed in. We spoke a bit about the AFL, the opening round stuff. You, you asked me the question about the opening round stuff. I think, I said. To you, did you agree with round 0? Dan's comment and said opening round buys gather round. The AFL season doesn't start until round bloody six. You want a lesson in don't dilute your message. Well here it is. AFL House huffs its own stink to its detriment and the fans confusion. It's an interesting comment because I do agree that the AFL

\[52:19\] and we talked a bit about this on the other episode. I do agree the AFL hasn't found the right way to start its season at the moment. I think Gather Round, which I'm hoping to Jag my way to there through work this year, is awesome. I think Gather Round down Adelaide is the perfect city for it. It should never move in the same way I think Magic Round should never move from Brisbane. You found the home for these events and I know we live in this. Everyone deserves a turn society don't move it these. You are a business, you are operating as a business. You have found Magic Round has found the perfect home in

\[52:49\] Brisbane which can support the round. Adelaide is the same thing, don't move it, but I agree with them that the AFL season doesn't seem to find its momentum until gather Round. Yes, and they need to figure out a way to address that. It's Confu. I'm I'm with him. It's confusing. Yeah. So if you're if you're not like die hard, I'm watching every game across the weekend. But if you just want to jump into the results and go, you know, how's the teams going and you go to the ladder.

\[53:19\] God, it's like trying to work out, you know, take one here, take one there. And now you throw in the buys. Yes, this week. Yep, like dolcosons are off for a week. They're off for a week, so they've had three games, some have not. One a game, they're getting the buy I mean. And now you had the ladder, if you've looked at the AFL ladder recently because of the new play in where the so now it's top six and then 7 plays 10 and 8 plays 9\. Now the ladder when it's always been a top 8 is you see the ladder cut off shows top six, and then it shows 7 through 10

\[53:50\] as the next bracket of teams in finals calculations. Talk about inclusive while. We're throwing while we're throwing shades at physical ability here. Yeah, Lucy, I would like to know how much you can bench court, she says. I was honest with what I could bench. She said it couldn't be more than 50 kilos for 10 reps. Can you reread that? Are you sure? She said it would be more than 50 kilos. I think it couldn't be more than TI. Was being really honest saying

\[54:21\] Tim what Tim was saying, probably looking at 4550 KGI. Was being honest and then have listeners like that honesty, Liam. I'm going to Jason, I'm going to do these push ups and I'm going to do this bench press and then you can go and get stuffed. Nah, we appreciate you. Again. We said at the top, we'll say it again, subscribe. We have now we hit a point of the episode where I've got a thing. I would. This is the classic difference in personalities where Courtney wants to keep everything in

\[54:51\] under wraps and I want to say everything. Yeah, let's just say there's something, and when Courtney says we can say stuff about it, we'll say stuff, but there's something coming. There's something coming. What is coming? The Gold Coast Marathon. The Gold Coast Marathon's it's. Going to come around, really. But there's that other thing, remember? Yeah, Yeah, the other thing's going to happen. Trust me. Anyway, like, subscribe, share with your friends. Running's great. We're going gangbusters and we'll see you next. Week. See you next week.