EP49 - LIVE AT BONDI: ANDY BUCHANAN, AG1 & SYDNEY MARATHON WEEK

[00:00] Welcome to In the Beginning Podcasts Liam Flanagan, Courtney Atkinson for the first time live. Courtney, how are you? Well mate, I am just glad I was here last Friday. Here at What Are We at Bondi? Iceberg Bondi Iceberg's dining room What a. Beautiful place and it was pissing down rain. Absolutely shocking and today is amazing here in Sydney and more importantly great weather. That's right, we are here thanks to the awesome people at AG One in front of a live audience for the first time. This is new grand for the

[00:31] podcast. Can we get a round of applause for AG1 who've put on the 378 shake out run in Sydney this week? There's plenty of brands doing some cool stuff but it is amazing to be here with AG One this morning at Bondi Icebergs dining room, this incredible venue. Nothing you and me Courtney, we talk enough bloke. We are very excited to be sitting by the side of this morning. The Australian marathon record holder, Mr Andy Buchanan. How are we but? Yeah, good, privileged to be here. This is, I don't know, I love

[01:02] running. I love it where it takes me. And this is like, I don't know, so cool to be here with so many smiling faces in the room. So I'm really, keen to chat and just hang out and enjoy the morning and in like, I don't know, running has really taken off in Australia lately. And it's like the fact we have a major in Sydney is so awesome and it's so cool to see like Sydney's embraced it. And I went to the Expo yesterday and it was like mayhem. If you haven't been yet, try and go early because it was, it was

[01:33] crazy. But I'm super stoked to be here. And yeah, you guys, Sydney siders complain about the weather all the time, but it's like sunny every day up here. This is completely fine. You are from Bendigo, so. You are from Bendigo. But look, I'm going to, I want to hit the hard questions early. I'll ask you on the Gold Coast, talking to Liam at an AG One interview. Beautiful place to run, but you were bagging the Gold Coast. What's Sydney like compared to it? Yeah, I running. I actually first said Sydney's

[02:03] worse. Oh. But then Reedy actually took me for a run just after Gold Coast took me on a really nice long run. We actually ran through here and he was like the king. I think he did that on purpose. He was like going back to the glory days. And he's like, oh, yeah, everyone's calling out to me. He's like, yeah, you're a nobody here. So I think he planned that route on purpose. But I actually really loved it. There was some really scenic spots. And like the run you guys went on this morning is super iconic.

[02:34] Obviously we've got the world's biggest fun round here as well. So you just surf. So Sydney's grown on me, but it's still no Bendigo in terms of. Running. If we're riding it, Gold Coast, Sydney, Bendigo, I'm going to throw Melbourne in there as well. OK, so Bendigo up the top and then I'd probably go Melbourne, very close Sydney, Gold Coast. Last time we invite you man. Yeah,. Just to be clear, the reason everyone said good morning to Reedy as you ran through Bondi's 'cause he was their garbage man.

[03:06] It's not. It's got nothing to do with anything else. He used to take their bins out and the rule is you'd be nice to your garbage man. Yeah, and he used to be everyone's Garbo, so that's why everyone's polite to him. Hey, quick one from the audience who's actually running something on the weekend marathons? So everyone. Good, turn out. Anyone doing their first turn? First marathon this weekend? A newbie. Congratulations. Big round of applause. First time marathoner. Just starting with a major how about that? Just going straight in. Let's, well let's talk about that. This is the first time Australia has hosted a major marathon. There's been so much go into

[03:39] getting Sydney to this state. How do you feel as an elite athlete that Australia is now home to a major? Marathon. I really hope that it helps support Australian athletes. We runners in Australia, compared to so many other elite sports, we just don't get the support that I think we deserve. I think we train really hard and I think we're a sport that is super relatable to the public and the fact that we us elites can be out there racing and then there could be 40,000 other people doing the same event on

[04:10] the same day on the same course. I wish we got more support and compared to Europe, America and all that, there's a lot of runners out there that actually make a lot of money off running and I hope that this is the start of a change of a trend for supporting runners in Australia. This is this has lead me straight into something the court, You know, I've talked about a lot on the podcast because you're right, running is a you,, the elites have always been elite and the money has always been where it is and what it is.

[04:40] And in Australia with our football codes and our water sports, there's more money in other things now we're seeing with the boom of running influences run. And I'm not criticising them. I'm just saying, you know, we talk about Courtney and I love to talk a bit of marketing and branding on the podcast. And value is where the money flows and money from brands is flowing, not necessarily to the elites but to influences. As an elite in the sport, how do you feel when you see marketing budgets going towards non elite

[05:10] athletes? Yeah, it's, I think it's a nice reminder that we can do better as elites. And it's something that I've always tried to do is I want to be approachable and I will always put myself in a position that I'm with the people and that I'm accessible. And I,'d hate to know how many podcasts I've done this year. This is my favourite, just so you know. Yeah. We did have a listen to question about that, yeah. Alright,. So I just try and make myself as a lot of elite runners, they're a bit shy and they kind of like do everything behind closed

[05:43] doors. Whereas for me, everything's on Strava. I don't hide anything. I'll answer any question. Whereas I think elite runners can take some tips from these influencers in marketing themself. And I think it's completely fair because like at the end of the day, you want views and all that kind of stuff. So as a brand, I, don't get angry about it. I just try and change how I, how I do things and I'm getting better at like representing like I have really good brands in my team. AG one is one of them and they're helping me support my

[06:14] running. And that's one of the, I mean, I really like their product. That's why I signed with them. But they also helped me become a better runner in so many different ways. So I think runners need to get better at that. And so many runners just, like, run every day, sit on their, like, phone at home on Strava, and they don't put themselves out there like they probably could. But then they just complain that they don't get the support. And it's kind of like, well, you need to do something. So yeah, this is me doing something. And if this is what it is here at Bondi Icebergs, it's.

[06:45] I don't know why more people don't do it. Yeah. Props to AG1 then too for the sport and what an amazing place to do it. Courtney has different feelings about influencers getting all the marketing money. Courtney is a former elite athlete. Isn't that what you are now? Or are you are? You calling me an influencer now? Hey, I looked at your Instagram and you your Instagram's bloody impressive. You like, it's just like a you do some cool stuff. I get. I get quite. Offended when I get caught. An influencer. Yeah, I still, I still see myself as an athlete, but Liam keeps reminding me. No, you're washed up now,

[07:16] Courtney. My, I am, I am the biggest supporter of no, look, I'm a supporter. The first thing is I just love the fact we're all here running. So the exercise and the fitness is #1 but number 2 is like, I know how hard you work behind the scenes. I know how hard. And when I see run booming, I want to see some of that money flowing to the elites because I know how much work goes into that. Yeah, the I agree with that. And probably the thing I find frustrating is people take up running very quickly and they've done it for a year and they think they know everything and

[07:46] it.'s. What do I know? I have to put up with this. Yeah. Feel free to come and join me. Take Liam's spot anytime. Yeah, All right, I'll, I might take you off on that. But it's like there's so much information out there for us to absorb and it's like people I think are really bad. They just see stuff and they believe it. And it's like, should you be getting marathon advice from someone who has never done a marathon, but they've got 20,000 followers on Instagram and

[08:16] they've they do a run club? Or should you be taking it from the person who's done a lot of marathons and has a lot of experience? But it's hard because the person who hasn't done the marathons, They're putting that out there for the eyeballs. So I think we can get better at being present and promoting ourselves, but it's something that doesn't come natural to a lot of runners. That's a great segue. They will because we've got all these runners here this weekend running the marathon. We've heard some great info from you before.

[08:46] What is your advice to give us 2 bits of advice, first one for a pure beginner runner and then secondly, how would you approach? How would you approach? Well, the most important in the room because you're going to, we just talked about everyone else is going to think we have done it and they're going to have their own opinions. But how would you approach the marathon, especially here in Sydney, because this is a specific course on the Gold Coast when we last spoke to you, Dead Flat Course has a lot of a different way to run it. What would you approach it here in Sydney life? Yeah, so I don't know a lot

[09:16] about the Sydney course. I mean, I don't know a lot about the courses I'm running. And then if I'm not running a race, I just like I've, I'm coaching a few people. So I felt like I should do some research and I think run to effort rather than pace. So there's going to be some spots where you run a little bit slower, there's going to be some spots where you run a bit faster and really try and work on that effort. I speak a lot about 5K splits. So I like breaking the marathon into 5K splits every five Ki hit lap. And I'm like, all right, I'm just focusing on this next 5K because if you're AT20K and

[09:49] you're like, holy shit, the finish line's 22K away, that's really scary. Like for anyone that's scary. Whereas if you're AT20K and you're like, hey, I'm just getting the 25 K, that's so much more achievable. SO5K splits and just know that some of those splits are going to be fast, something going to be slow and that's OK and just look to go to effort. Your first marathon's your hardest, sorry to say that, but like you'll be like, Oh my God, is this how I should feel? Oh my God, this feels too easy. This feels too hard and you'll just be freaking out.

[10:21] Enjoy it. Like you're so lucky you get to do it in Sydney in a major like so I think you've just got to like stand on the start line and be hey, this is a great day to have a great day. So it's like don't stress. It is what it is. Enjoy it. A marathon is a roller coaster and for anyone doing it on Sunday, there'll be times where you're hating life. So like don't think it's going to be sunshine and rainbows because it is hard like it is like you're running 42 K like that's hard. So enjoy it and just know that

[10:53] it's not going to go to plan in your lows. Don't get too low in your highs, don't get too high. So when you're feeling good, that's not the time to Sprint off against the person next to you. When you're at 30 K, you've still got so far to go. But then when you're feeling down, just stick with it because those the bad patches, they won't last forever. It's great advice. Is there anyone out here in the audience today live here at Bond Iceberg Dining Room, who is chasing a PB or a specific time? Is anybody? Is there anybody who's brave enough to put their hand up? We got someone chase a 240 ring 240.

[11:26] Good going. We've also got a world record attempt happening at the Mara as well. Ready. Fastest marathon carrying a surfboard in thongs, is that correct? Dressed as a surfer. OK, so you don't have to be able to stand up on the board, right? What's the time? What have you got to race 441? A 441? That's going to be horrible. Arkin. He's. Confident. What a shit he's. Confident, though. Can we talk a little bit about you and the race?

[11:59] Obviously the marathon Sydney major, you're not running it because we've got the world champs in two weeks. How's your prep? Yeah, Prep. If you, if we had this a week ago, I'd say yeah, prep's flying. I'm feeling awesome. It's been a strange prep for me in that I haven't done a lot of marathon stuff. I did London in April and I definitely over trained, didn't run that well in London but that fitness is still there. So I haven't, I haven't been doing a lot of really big KS like I normally have but I've been feeling really good and raced Gold Coast, raced Sunny

[12:32] Coast, half ticking along really well. So last week that was my response. This week there's a lot of ups and downs in running, what's going on so on. I noticed a bit of AI, thought I had a tight hip flexor. And it's one of those pains where like as a runner you're used to waking up and like your body doesn't feel 100% all the time. So you just kind of get used to feeling pretty crap. Not pretty crap, but just like there's always some little things. And I was like, oh, it'll be

[13:02] fine. I'll wake up the next day and like it'll just magically disappear. Didn't disappear. And then I was like, hang on, something's going on here over the weekend. Booked in for Amri, which is like my least favourite thing ever because you have to sit on this bed and you have to sit really still and you're like, oh, this is not where I want to be right now. I want to be out running and got the results on Tuesday. I'm really lucky. I've got a really supportive sports doctor and a really good team around me. So I got into that really

[13:33] quickly and found out I've got a stress reaction in my femur. So femur's like this big bone in your quad. So I've actually had two before in that same pretty much same spot. So that was Tuesday. That was, I don't know you, don't expect to hear that stuff. And you just like when you think about what the next month looks like, I was super excited because you just think of all the good stuff. But then you I don't know, life's not always full of good stuff.

[14:03] I mean, it is this morning, but so my sports stock was like, look, this is a three week injury. Like you need to rest for three weeks. Then he's like, but I know that's not the answer you want to hear. And I was like, well, no, but I, you're my doctor, so you need to tell me. He's like, let's have a week fully off, let's see how it feels. I feel like I'm quite in tune with my body and it is a low grade stress reaction. So a reaction is what it gets to before a fracture.

[14:34] So a fracture's actually a crack in the bone. Is that what you did, corny? Yeah, mate, when you told me this morning, I was like, oh, this is I've 30 years of running like, you know, obviously different sports,, but similar triathlon, Olympics and never had a stress reaction Spone problem. And then this year was my first one at my age and same thing. It's it came on and when you don't know what it is, hmm, feels like that little bit of a hip impingement, something going on. And yeah, I've only just got back running from it, but I

[15:05] mean. So what does that mean for you world champs? Well, how long did it take you to get back running? That's what. I you, I don't know. You don't want to. You don't want to talk to me? OK, about right, mine was. Going to no, but what I'm actually interested in 'cause I'm in a very different situation these days. I mean, me and Liam Yapper away each week doing this, but you're in influence. Think of I think. I think Andy's just come here to taunt me today. Really upset you. No, but like, I know what it would have we lost. I know what it would have felt like if I was in that situation, you know, a decade ago.

[15:39] How do you mentally deal with this now? Because you sound like you're in pretty good. Spirits. Yeah, if we had this, like if I found this out yesterday, I probably wouldn't have been able to talk about it like I would I, get pretty emotional and I wouldn't have been able to string together a sentence. And that's just being me being very honest. And it was still very raw. But I'm like, hey, there's no point. Like, I don't know, being just sitting in my hotel room hating life like it's the facts are there now. And I actually felt better when

[16:09] I got the results because in my head I was just like spiralling a bit going to worst case scenario. And now that I know what it is, I have a plan and I always feel better if I have a plan of action. And I think that's like, I'm such a runner. Like, I just love, I love doing the same things over and over. I love having a plan. And I'm like, I like just following structure. And now that I have that plan, I feel so much better. And it's like, it is what it is. And this happened to me last year. Well, the roles were reversed where Brett Robinson had a

[16:42] pretty bad stress fracture and he missed the Olympics. And I got that spot. The first thing I did when I found out is I contacted AA and I said hey, like this is what's going on. Athletics Australia. Alcoholics Anonymous. Yeah, I contacted them second I. Just I just like. I just bring the shorthand for people. Yeah, sorry. Who haven't been to an Olympics? We could have planned that. was really good. Yeah, that was yeah.

[17:12] So Athletics Australia, I called them and I was like, hey, this is what's going on. Is there anyone else that's like, I don't know what I'm doing yet, but has anyone else qualified? What's this look like? And they're like, no, you literally have until the hour before the race to decide what you want to do. And they've been really supportive so. What are you going to do? Yeah, I don't know. So I'm at the moment I'm having a week off and I'm like not thinking about it because like, what's the point of stressing about it now? Like that's just not going to

[17:42] help me. So I'm just enjoying Bondi, which is a great spot. The sun's out and I'm still heading up to Cairns on Monday. I'm I'll probably start cross training when I get up there. I feel like this is just a bit of a break and then I'll just take it. When I get to Wednesday, I'll do a few little tests. I feel like I'm pretty good at knowing my body and, go from there. So it's. Yeah, Can I? This is probably a question for both you guys. Courtney, your, elite professional career is over. You're in the middle of yours,

[18:13] Andy, when something like this happens to you as an elite athlete, Do you is your career? Is the clock on your career? Do you think about? I've only got so many years left at the pointy end of my sport. This is going to set me back 12 months. Do you, know, 'cause I'm an amateur jogger and when I get an injury, I start to think, well, this is going to make all these PBS I wanted to achieve a bit harder. But this is your career, this is your job. Do you ever feel the pressures of I need to be maximising my potential now? And this is, you know,

[18:44] potentially diminishing my ability to make money, my ability to, you know, achieve all the things I wanted to in my career. Well, I don't think I never had really. I maybe had the ego that I thought I could go forever and I probably still do. You start to learn as you get a bit older. It's not always the case, but it was more and that's why I asked a question about stress. It was more what you said about, you know, it's your livelihood and you know, most people, you go to your job and you go to work, you get paid. In sport, unfortunately a lot of what you, how you perform

[19:17] dictates on what you get paid. So if you have a few bad years, that actually then has an effect on the future, not so much the injury itself. So that was always where my stress was around to a degree. I don't know what about you? Yeah, I don't know. I like, I got into my running quite late and I wouldn't have called like if we had this podcast two years ago, I wouldn't have called myself a professional athlete, right? Because like I was like, I'd ran like maybe a 210 marathon, which is not really like in the world's game, not really.

[19:47] It's nothing special. I didn't think I was a chance to make the world's. Game the world thing. That's just. Looking around the room. Yeah, that's why I said the world's game. So it's like, and like that's you're so far off going to the Olympics, you're so far off anything. So I still have the lens of I just love running. And at the moment the worst thing for me is not going for my run every day. Like I got so jealous seeing you guys go off for your like little 4K shake out.

[20:18] Not shake out. Best shake out run of the weekend kind of thing. There you go. Because I nailed it. Yeah. Got there. I just love running. And that's where, like, I still, I don't see myself as a professional runner because I get to do what I love. And you hear of like, I've read Andre Agassi's book. Great book for anyone who's looking for a book to read. And he talks about how he actually hates tennis because he does it so much. Also not the a he called after he got the injury. It wasn't Andre Agassi either. Athletics Australia. Good, Yeah.

[20:49] Good.. Yeah,. And whereas I just love running and it's like, so I don't actually think about the future stuff. I just, I'm very much in the moment and I hate not starting my day with a run. And I just like, I don't know what day it is because I don't have the structure that I, love through my running. So it's I'm lucky that I don't feel that pressure, which I think is a good thing. It's a very cool message for all the runners in the room that might have got the court, the bug, the running bug as well. We'll give you a break from the

[21:19] running and I'm going to pivot. I was watching your video. Do you own a Commodore? Yes. Tell us the story behind that. Because it was. It's a unique car in today's world. You're an avid supercar fan. No. So I, don't care too much about cars. Yeah, right. And I, still drive my very first car, which is a 2003 VY Commodore. It's, I won't say iconic, but everyone knows that car in Bendigo as mine. I'm actually working.

[21:52] We're trying to get a car sponsorship. If anyone in the room knows of knows of anyone, But I just, I don't know, it's like why? Like I want to put my money towards me getting time off work so I can go to training camps and I can spend my money on that. And cars just aren't really, I don't know, they, I love that I can just have all my shoes in the back and it doesn't matter and my dog goes in there. That's fine. And I mean, like, I'd love a new car, but the Commodore does the job fine. Oh. I thought that I was. I was expecting there'd be this great story. Nah Commodore, Nah. Actually, I'm not a bogan. I mean we all love a bogan but

[22:26] I'm not an avid fan. Well, we can. We can consider Liam a Queensland redneck now, so. I'm a massive QLD Boggan now. I say chance and dance. My Adelaide accent's gone. That's, I think it's, if you're a Boggan, it's completely fine. It's just if you're in denial about being a Boggan, that's where there's issues. So I'm really glad that you're accepting of it. Do you know what boat like? I can say this because I'm married to 1 so it's fine. Christmas lights. If you're mad for bogans love Christmas lights, They aren't

[22:56] honestly nuts for them. Think about the street in your house that's crazy with Christmas lights and decorations. They are the bogans of your street. You know I'm right and we are that house on our street now. You know that Bendigo has like such good Christmas lights? Because you're but the town full of them. Full of bogans and there's so many Commodores as well. Those suburbs that go we are the Christmas lights suburb outside of December just filled with Commodores and Ugg boots. Yeah, so good. I didn't think we'll go in here,

[23:27] but it was funny, like Clint gave me a lift today and we were talking about Commodores, which was great because it was. I didn't think we'll talk about Commodores, but there's no, there's no special thing. It's just like, I don't know, why go out and spend a heap of money on a car when it just gets you from A to B, and I'd rather spend that money on investing it in myself. Yep. Someone who's someone who's probably making a bit of money out of this weekend, Eliud Kipchoge, can we like he is the go to the sport? How does it for you as a peer?

[23:58] I know you're not racing alongside him this weekend, but how for you as a peer is it to have someone of his calibre here in Sydney for this major? I like when I saw like NN running who he runs for, they're so good at their marketing. And I saw on Instagram and I was like, holy shit, Kipchoge's in Sydney right now. And like, I was like nearly fangirling him. Like I was like, shit, he's in the same country. Like, this is crazy. And so I'm obviously very excited about it. And I've seen him a few times and he just has like,, he

[24:30] could walk into this room and I'd keep talking and everyone would just like stop listening because they'll just like be drawn. Even if he walked in behind you. He just has this aura of like amazing. And he is massive for the sport. And it's like, I'm so happy that Sydney managed to get him. And then also Sifan Hassan, She's like so interesting. I love listening to her. She's such a character. Like before I was talking about how runners are often like, I don't know, wait, we can come across as boring people, whereas Sifan is like the opposite.

[25:01] Anyone who doesn't follow her, like I recommend following her on Instagram. And she's just like, she loves Sydney because there's so much water. That's literally what she said in the press conference. And she's like, it's the opposite of so many cool places. So I just love that there's these people that can like, I suppose meet the hardcore runner, but then also the run clubber and hopefully it can get more people into running. I do, I know for a fact there's someone in this room today who is a run coach so is very much qualified to have done to be in

[25:32] the park training, but specifically set her training time with their run group because she knew earlier Kipchoge would be in there. Then followed him around for a couple of laps on the inner circle and then stopped him at the end of the training and had a photo with him. And good morning to Greta Truscott and any of the region of runners in the room. But yeah, it is. That's, it's that excitement. It's, you know, it's LeBron being here for a basketball game. It's, you know, it's that level of athlete here for the Sydney Marathon. So it's incredibly exciting. And I love that. Like, if LeBron was here, like,

[26:03] would you get to see him? Not really. Like maybe if you bought tickets to go watch him play basketball, but like the fact that he was running around Centennial Park, like Kipchoge, like that's just like, I don't know. That's what I love about running. I feel like it's so accessible. And it's like those that are running, you can say that you raise Kipchoge because you actually did, you were in the same race. You still on the same start line. You start at the same time. You ran the same distance you were, you raced him like, I don't know, hopefully some of

[26:33] you guys get the win over him. We'll wait and see. Maybe all of you, maybe you guys out too hard and doesn't finish. And then you can be like, yeah, I beat Kipchoge, which would be pretty cool, but. Hold on, did you beat him at the Olympics last year? Yeah, let's ask someone, Steph from AG One. She didn't know this, that I raced him in the Olympics and I actually went past him. Yeah. So you have beaten Kipchoge in a marathon? Yes, I have. We're 11 from 1. So he got me back in London, which I was. I was living on that, me being

[27:04] 10. Yeah, nearly got a bumper sticker on my Commodore. Me one, Kipchoge 0. What an awesome we have to do that. We'll call them the Andy Buchanan Special podcast stickers. And it just says Buchanan One Kipchoge 0. No, but now it's 11, so no., no,. But we got it made up after the Olympics. Yeah, there's a good bit of merch. But no, I did run past him and I actually my little moment of fame, very funny moment of fame

[27:34] over in Paris. It's like 40 minutes before the start being a runner, I go to the Portaloo and. For the 7th time. Yeah, literally. And then I walk out and he's like literally where this step is just in front of me. I'm like, oh, like, and then he's coming in and it's like that awkward. Like, you know, do you hold the portaloo door for someone or do you just like close it and they open it? And I held it for him and then he walked in. Well, you know when you're walking out and it's like they're kind of like, oh, and you don't know if you just let

[28:04] it close or if you hold it open for him. This might seem like a weird question. That's all right. But for the amateurs like myself, by the time you start your race, the portaloos are a an absolute crime scene. Are they nicer for the elites? Like 'cause you're first. Yeah, no. So, well, this is the Olympics, so it's a little bit different. So what? They've been used by everybody. No. Well, there's not, there's not 40,000 people on in the race. There's like no.

[28:34] That's what I mean. Though, No, They're pristine, They're good. They're the best portaloos ever. But that was my little fangirl moment with him and he said thank you for holding the door, which is great. And then when I ran past him, I was like, oh, that's just Kipchoge. I did hold the portaloo door open for him. So like he's just another runner and he actually sat on me for a few K. He was having a rough day. So I don't really count it as a victory. Like he, I don't, I think he finished, but he had a rough day and.

[29:07] It's a shocking way to start your Olympic marathon. some wanker from Australia Some bargain. Exactly. Some bargain from Bendigo you seen there. Watch flicking through Instagrams of Commodores when it's ruined my whole day. You destroyed the goat at the Olympics before you even got on the road. Now that's the story you start to tell. See how it takes on it. Yeah, yeah, I like it. But anyway, when I went, I caught up to him and I was like, holy shit, that's Kipchoge. This is pretty cool. And I was like, no, I'm here

[29:39] racing. I want to beat him. And I went past him and he actually sat on me and I was like running along. And I'm like, I'm like running here and keep showing. He's like on my like on my shoulder. And I'm like, this is pretty cool. But then the crowds in Paris were like crazy, busy. And I, don't know when I'm running, the noise really distracts me. I don't know if you ever had this. Like it's like when you're under fatigue and there's so many people cheering, it's like, I don't know how the cyclist in the Tour do it because it's like very mentally draining anyway,

[30:09] so I'm running along and he's on me and I'm like, I need to drop him because the crowds were just going crazy for him. And I was like, oh, I've had enough of this. So then I put in a little surgeon. Yeah, didn't see him for the rest of the race, which was nice. That's amazing. We have, I mean, I hear with the crowds, probably the biggest crowd that I ever race in front of was London Olympics and the triathlon being a free event at Hyde Park. And the crowd noise on the bike was so loud that our coaches, we couldn't hear literally the coach telling us what we needed

[30:39] to do. So we, just use boards at that point. Yeah, even if your family were there, you're not going to hear nothing. Yeah, and like the fact Kipchoge didn't have a great day at the Olympics, but he still took photos. I think someone he gave his shoe to someone in the crowd. And like, you could imagine when you're feeling shit and then you got so many people cheering for you. Like that would be so hard to do. And I think he's such, he's so good for the sport because he is a human after all. And he's like, yeah, so I've got a lot of respect for him and the fact he's in Sydney is very exciting.

[31:11] To our first time marathoner, don't try and hand your shoes out at the end of the race, all right, No one's going to want them. Well, and if you can, you can you stay up here on stage? Because we do have some other people that are going to join us as part of the slide podcast here at Icebergs dining room. AG1 have put on an incredible morning. And I know there's people here today and listening to the podcast who love getting information. We when we talked about the Gold Coast Marathon series, some of the physio chat from Brick Kaling was so well received. So we wanted to bring a different twist this morning. Can we get a round of applause

[31:41] as Erica Greenwell joins us on stage? Big round of applause for Erica. Now Erica, we've got A2 time Olympian triathlete, we've got Australia's fastest ever marathon running, we've got a bloke that still eats Maccas pretty regularly. You are here as a nutritionist, you are bringing the nutrition expertise to our podcast this morning. So can you give us a bit of a background about how it is you came into the world of nutrition? Great question. Originally I was in advertising actually and then with the birth

[32:12] of my first daughter, she was born really little and I always wondered if it was the stress that I was under in that time that made her quite small. So with that I went back and studied nutrition, which I've always had an interest in and had my subsequent children and I can report they all got bigger. Oh good. The last one was 4.65 kilos, so a lot bigger so. You've got 3 blokes on stage who have no understanding of baby sizes. I was looking at you for lack of reference, and I was. Over 10 lbs you would know. No.

[32:43] It's not something. That really comes we as Courtney and I are fathers, but we as men count the limbs when they come out. We're like, I got this for the size of it. We're idiots. Yeah, I studied. I studied and I loved it. And then this is where I am now. Fantastic. So let's talk nutrition and running. Let's start there. What is short of people coming to see a professional nutritionist about their running? Because if you're like me, I don't feel my running level justifies a professional

[33:15] nutritionist. But can you give some top line tips about nutrition? Like if some what are some really easy things that people here today are people listening who might never have looked into their nutrition, Yeah, for their running could be doing. Really great question. I think firstly, it's important to note that what you're doing to optimise performance on race day isn't always optimising health. So they're not always the same thing. You know, training really hard, using a lot of gels, you know, simple carbohydrates, they're

[33:47] great, they'll get you to the finish line fast. But what you can do either side of that when you're not racing and training is really important for health and longevity. And that means you will come back year after year after year and hopefully run into your 70s, eighties, 90s, whatever that goal is for you. Specific examples. Sure. Yeah. OK. So a really easy 1 outside of training is fibre. It's really important for your gut microbiome. It's really important for your health. An easy way to do that is to do

[34:17] 30 different plant foods a week. And that sounds like a lot. But if you start having a bag of mixed nuts and some seeds, you add mixed berries, throw a tin of chickpeas through your roast veggies, you will get there. You know, you can do that. So that's one fibre. The next one would be consider protein and for the women out there, protein timing. So the variance in how much protein you need to get in is so vast. You know the I think the Rdis are still at 0.8 grammes per kilo of body weight, but for

[34:50] athletes it can go up to 2.2 so. Recommended daily intake. Yes, correct per kilo of body weight. Find your happy medium. I would say for most people that's maybe 20 grammes five times a day. For women, especially if you're over the age of 35, please get that in within 45 minutes of finishing your exercise. So why is that timing so important? Great question. I love having you up here. This is fantastic. Why didn't you say any of my questions were great, Andy? I'm just surprised at how like

[35:23] you're doing so well with this. I was just expecting Macca's jokes throughout from you, so I'm impressed. They're coming. They're coming. OK, yeah. Why is that timing so important for women? For women in particular, we turn over after the age of 35, our muscle breakdown can happen really quickly. So if you're not eating straight away, your body needs that protein, so it'll breakdown the muscles to get it so that you're kind of negating the work that you did. Whereas if you can get that protein in, you're hitting it bang on. Yeah, OK. So protein, fibre. Protein, fibre, well done. The next one will be healthy

[35:54] fats, so that's your avocados, extra virgin olive oil, nuts and seeds. Again, sardines. Reason being they're really high in omega-3, a lot of the fat soluble vitamins. So vitamin Ade and K and what that's good for is you guys as runners. It's quite inflammatory sometimes what you're doing. The training is full on. Has anyone heard of vitamin N Nurofen? So that's obviously that's good. Yeah. Might have been, yeah.

[36:24] So obviously that's obviously anti inflammatory can really, I mean, it can really affect the gut microbiome as well. So getting those healthy fats in can help mitigate some of that. A really an interesting one I wanted to throw out there and I'd love to hear people's opinions on it is actually getting your bloods done with your doctor once a year. Yeah. I actually got them done, Yes. No. What day is it? Yes no Wednesday 2 days ago. So sorry to jump in here. Real life experience obviously. Chatting with my dietitian and

[36:57] sports doc about why I got injured. So I think injuries are going to happen and as long as you learn from it,'s actually not the worst thing to happen. First thing we did is went and got bloods done. Haven't got the results back yet but it's like I get bloods done probably 4 * a year. Love that and it's such a good way to actually know what is going on. Agree. Yeah,. And so the ones that you would get, and I'm sure they've done this for you. So you fasting blood count, you know lipids and we can put this in the show notes, right? Yeah, absolutely. Yeah. We will put all the information in the show notes as well as my

[37:28] fantastic jokes. Liver enzymes. Oh, you go I. Was just going to say a link to the photo of my Commodore as well. Yeah,, we'll put everything in the show notes. But yeah, the bloods. The bloods and so lipids, liver, really important inflammation markers. So you can do ESR and CRP. They're just general inflammation, but it'll just see how the body's going. I love people getting metabolic markers, which would be what's called HBA 1C or fasting insulin. Just checking how you're processing carbohydrates.

[37:58] Really awesome there. And then the big ones for deficiencies, so we see vitamin D, B12, folate, iron for women. So I'd get them done. Yeah, terrific. And then pending all of that, the last thing I would add in is supplementation. So, you know, if you are deficient, get vitamin DI mean obviously professionally and personally, I'm a big fan of AG one. It's really bioavailable. It's a really beautiful product. But you know, sometimes we need to dose omega-3 or we need iron,, things like that. So consider supplementation in

[38:31] and around your training. There's some nice hacks for anybody out there listening who's wants to address the nutrition for you, Andy, as a professional, as a lead athlete, how do you work with your nutritionist or do your nutrition directly? Do you have a nutritionist? Yeah, I do. So 2-3 years ago when I was just, I don't know what I call myself. Hobby Jogger. Hobby jogger. Yep. I was like, I want to get better and I was like what access? Well, what do other what do the people that are running faster than me, What are they getting

[39:02] that I don't get? And they were part of the VISIIS that kind of stuff, though they had a much better support structure. So I actually went out and paid myself to see the dietitian that they see for free. And she set me up with a like a carb loading plan for pre marathon. She set me up with a like, I had to do like a seven day food diary, which was a bit embarrassing, but did it. And she gave me a lot of feedback, which was good. And yeah, so I see her and she

[39:35] helps with all that kind of stuff. As part of that, I also saw a sports cycle as well. And I think those two things have like, with running, you can get better through running, but then you get to a certain point where you need to look to maximise the little areas you can improve in. And I think nutrition is still something I can get better at, but I feel like it's something that I've got a lot better at in the last few years. Yeah, it's cool. And seeing a. Professional, like I said before, there's so much information out there like go and see someone who that is their job and you can do a you can do a, consult and you can

[40:09] learn so much just through an hour and they can give you so many tips. So that's my little tip for everyone here is it doesn't matter if you're looking to run your first marathon or if you're a. 5 hour marathon or whatever it is like you, I think you deserve to invest in yourself. So go and speak to a professional and see what they have to say or come to a podcast and you get to listen to one for free with AJ one. But it's a good. Point and Courtney, this sort of arks back around of the stuff we were talking about, the run boom is great.

[40:40] We all love it. That's our flaw. More people getting outside and running is great. We all love that. But the byproducts are and as we spoke a bit about with Andy about where the marketing budgets go, they're not maybe going to the elites of that sport anymore because of the boom. But also the information overload, Erica, that we see now and so readily available. And you can jump on your phone and open any social media app and there might be someone telling you how you should be eating or what you should be eating or when you should be eating. Can you? Again, a personal one on one is

[41:11] the best way to navigate it. But can you give some people advice on how to navigate this world of information overload from a nutrition perspective? I think from any perspective, and I think we were touching on this a little bit, but use social media as inspiration, right? Use it as a means to connect with others, you know, create a community, spark curiosity and have a conversation, right? So you can all learn and bounce off each other. And then go and see an expert, go and see your GP, go and see a

[41:42] health professional. And then even then overlay a sense of intuition and common sense, you know, does this make sense? Is this going to work for me? Just because somebody has said it's right doesn't necessarily mean it's right for me. So there's, I think we were talking about this, but there's a beautiful saying, I don't know if it's Buddhist or something, but it's like believe nothing. No matter where you see where, you read it, who said it, even if I have said it, unless it agrees with your own common sense of reason. And I think, I think that apply

[42:12] that, you know, apply common sense. Great advice. It's great advice. Can we get a huge round of applause for Erica Greenwald joining us on stage and giving nutrition advice as I grab some desserts off the food tray as it goes past? Talking about food made you weren't hungry it. Did it? Actually did And I realised I hadn't eaten anything yet this morning. So Courtney, just from your perspective, we hear a bit about how Andy used his reintrusionist. What? was it like for you?

[42:42] Yeah, trust the experts. I mean, I was lucky enough to go through, I mean how when you're at, I suppose that elite or you make that jump into those institutions where it's the AIS/VIS. So that's the Australian Institute of Sport, Victorian Institute of Sport, there's a great team around us, but what I've learnt most is we have the best experts in Australia. So true story, I travelled over to America last year to a facility to look at my calves, OK, not nutrition, but look at my calves to try and work out

[43:15] what was going on. I was having a few niggles and everything else and the irony of it is I actually got back on a video, consult to someone here at our AIS, which I was in for 20 years. So moral of the story is we have some of the best experts in the world here in Australia. If you go and source them, ask people like Andy always reach. The beauty of social media these days is you can reach out to, you know, Andy, Liam, whoever it is not Eric. Out to me, I do not know, don't know. That's don't it. Don't put that out. You know, everyone's the there's a lot of information overload,

[43:48] but everyone's also accessible. So that's my advice for each out. You're not going to get an answer from everyone all the time, but most people are pretty good on their time. With that quickly when you say because Andy's story of you wanted to get there so you went and found the people you yours is different. You were identified as a teenager for triathlon and you were kind of inserted into that system for you. Was it just, well, I'll turn the decision making brain off. There's people here telling me what to do from nutrition, from

[44:19] do you? Did you turn the decision making brain off? Not really on my, kind of personality is, you know me, I'm an individual. So I always wanted to fight the system as much as I could. But you always still have that team around you. And I'd so I'd question everything and you know, my,, I suppose guidelines on this is I like when I go out looking for an expert for myself now I'm always like, well, who have you worked with? What are you proven? And I think it's like proven expertise is what you're looking

[44:49] for because it's easy to, you know, you can throw it out there. I've got expertise, but tell me what you've done, who you worked with, how have you actually solved that issue or solve that problem? And that's the person I'll always want to go and, you know, sort out to find. Yeah, very nice. All right, we are going to bring another guest on stage. And this man, I don't know what he's looking for, but he's looking in massive surf. He's looking on hard marathons, triathlons. This is one of those annoying people that's good at everything. Clint Kimmons, Kimmer. And of a pause. He joins us on stage. How are you Clipper?

[45:21] I'm very well mate, I'm chuffed to be here and up on the stage. You're looking out at the surf there, Clipper. What's it like? Oh mate, I try. Not to I get a. Marathon to run on Sunday. I don't care what's going on out there. How? Are you, Hey, 'cause you, are you,'re running on Sunday. How are you feeling a couple of days out from the Mara? Honestly, hmm, I'm pretty broken. What? Why? What's going on? 'Cause I'm 41 and I'm acting like I'm 21, mate. I actually just trained really hard this block and what got me into sport originally is learning, trying to get all the

[45:55] ingredients, the nutrition, the training load, the workload, the, you know, the, home life. Throw all that together and get the best out of myself, not only as an athlete but a person. But I took the last month off work basically to sit on the nest at home and focus on training, and I just got a little bit too excited I think, and pushed the limits a bit hard. Because you, we were talking just before we started you,'ve changed your approach to running, particularly in the lead up this marathon. Can you talk a bit about how, because there will be people listening to this today and here

[46:25] in the room who maybe you've found a coach, maybe you've used ChatGPT to programme your marathon, but you personally made a decision to come at this marathon prep different. Can you talk a bit about it? Yeah, this one for me has been very different. I, come from, well, I come from a surfing background, but I spent a good part or a little over a decade racing triathlon. So running was just one of three sports. And I've really basically let go of swimming, you know, a few recovery swims here and there.

[46:55] The bike mileage basically is non existent. I've focused purely on running and it's really hard for me at this age with the mileage I've done and what I've done to my body, not only with surfing but endurance sports, to be able to run every single day. So I've pretty much gotten rid of all the junk mileage out of my training and focused on intensity. What's? A junk mile. Junk mile is basically just going out and running easy. I've always been a fan of junk mileage because I think endurance sports it's not about

[47:25] who can go the quickest, but at who slows down. The fastest? Yeah, toward the back end of the race. So for me going into where I want to get to in this race, I need to up my intensity. So I basically run and when I say intensity, I'm only going a little bit below my race pace. Like I could go out and do repeats at, you know, 3 fifteens or three 20s, but my goal is to run 347. So I've only very incrementally dropped down to, I think the fastest split I might have done

[47:56] was 335. So it took for me a lot of discipline. I don't think like that would be like Andy going out and running at 2:30 or something like that. Like I just don't think it's sustainable for injuries. So for me, I've just really upped my intensity, but being very structured and disciplined in terms of not going out too hard or you know, being a hero at the end of a long session running a 315. So it's been good, It's been awesome. But I'm just, I'm ready to race. I just want to be out there. I want the gun to go. I want all the head noise to stop and I just want to.

[48:26] I want to be out there running free. How does that feel? I mean, Courtney is, I can see you smiling as Clint starts talking about the training techniques and all the rest of the three of you differing levels, Olympics and all that sort of stuff. Getting to a start line like fresh versus broken versus underprepared, over prepared, because again, there'll be people in the room who feel like they're underprepared. There'll be people who feel like they're perfectly prepared and there'll be people who perhaps are broken and they think they've probably overdone it. What's what?

[48:56] In a perfect world, how do you turn up the start line, Andy? Yeah, I don't think there is a perfect world, so don't. Pretend there's a perfect world. I had a really good answer. All right, tell me A. Good answer. Tell me a good answer. I just think you, can't prepare for the perfect world because when we think about the race on Sunday, you're probably thinking it's going to be beautiful weather, there's no wind. You're going to have a group the whole way. You're going to get every single bit of nutrition in. You're not going to have to line up for the portaloo. And it's just like when you think of things, you, dream about everything it can be. Whereas chances are a lot of

[49:29] those things are not going to happen. So it's like, I don't know. I always think it. And when I have a session coming up, always think about like, hey, I want to nail this session. And I did this a session recently with my sports psych. And he's like, often you need to be able to frame it like, yes, sometimes you can do that 10 out of 10 or 9 out of 10. But more often than not, you're going to do a7 or a six out of 10. And that's completely fine. What we don't want is kind of like the three out of 10's and it's yeah. So I think just I've actually forgotten what the question.

[49:59] Was yeah, it's just about turning up the start line because we took Clint's saying he's feeling not broken but weary I. Guess I think the hardest part of a marathon is the marathon build and race day is the easy part. That's when you just get to let your hair down and have some fun. What about you, Courtney? What was your well in terms of when the triathlons over the years, when you performed best or when you felt best? How did you turn up to the start line? You turn up, you know, I mean flow. We talk about wanky terms, Liam. Flow is. A wanky There's a wanky term.

[50:30] But no, that's a bit, yeah, when you want to turn up relaxed. And I think the way you turn up relaxed to a race is knowing you've done the work right. And you're always, you know, if you want a bit of a saying, I mean, it's cliche, but you want to turn, you're better off turning up a little bit underdone than being cooked or even just, you know, if you're turning up and you've got niggles and you've got everything else, the preparation probably hasn't been perfect and you've overdone it. So I always like, no, I feel

[51:00] there's no anxiety when I turn up to the race. And I think, well, I've really pretty much done everything I need to do training wise. I'm in good form. I know the trainings work. So realistically now it's just going to happen. If you can get yourself into that mindset and then you relax, that's when the race just looks after itself. But that's all in the preparation, right? So the racing itself, realistically, if you, this isn't probably going to help you mate. But if you're turning up to this

[51:30] point and you're shitting yourself and going, well, this is wrong and this is wrong. You got to try and find out what have I done in training that gives me confidence that I can get out in the race and do this. Can I ask a bit about it because your background as a multi sport athlete talked about triathlon, also the marathon running and stuff but also the surfing. Do you find that generalisation rather than specialisation has been good for you over the journey as an athlete and as someone who likes to stay fit and healthy? Like having those other activities to go and get

[52:04] involved with? Is it keeping your love for running alive? Firstly, I'm just so glad you didn't call me an influencer, so I'm definitely not a latest. Around here mate, by the sounds of it. Oh yeah, for sure. I think about when I'm out there doing the marathon, I'll think about the experiences I've had in big waves and, vice versa. When I'm out in the big waves, I think about the time that I've spent in the pool and how much it hurts. The last 10K of a marathon or the last six hours of an Iron

[52:34] Man, things like that. Yeah, there's definitely a really positive crossover, Yeah, for all the weird sports that I choose to do. And I can't really say which sport I love the most. What's well, what's scarier than the last? The 32K mark of a marathon or that. Dropping in, what's the biggest wave That's 24? Where is the biggest wave you've dropped in on? To answer Courtney's question, first would be a wave in Portugal called Nazare., it's definitely the biggest wave on the planet and

[53:06] each summer there, winter in the northern hemisphere, you know, you can regularly see waves anywhere between 608090 feet. What's the biggest 1 you got on? The biggest wave I've ever caught I fell off on. I went over the falls on something that would be 80 foot face quite easily. So, this is a surfing question. What does that look? What's an 80 foot? Did you say 6080? 80 it's probably an 80 foot face so. What's an 80 foot? Yeah, what's an 80 foot face look like? Look a building. Give us a.

[53:38] Well, the thing with Nazare, it's a peak. So I was looking out to the channel and I didn't think it was that big until I fell and then I started to go up and over the falls and it took me, it felt like 5 minutes for me to go over the falls and then I understood what was happening. But it's, you know, maybe this building just outside here and when you're looking up at it and it's just moving so fast and exploding. And you're looking about 4-5 to 6. A few stories at least. Yeah. And we all know how heavy water is. But yeah, the biggest wave I fell off on, and I was underwater for so long to the

[54:10] point where I'd given up. And I was like, I'm not scared anymore. This is actually really cool. I've fallen off on a very big wave on one of the biggest days of the year and notoriously the biggest wave on Earth. And I'm going through it. This is rad. Like I actually really enjoyed it. I'm a boy from Bendigon. I'm so lost right now I have no idea. Like these terms. I'm just like. So that Big Blue thing out there is the ocean, Andy. Yep, right. And sometimes there's big things that come in called waves. Hey, Liam, we're going to have to wrap.

[54:40] Up yes, we're soon, but I've. Got one question. I don't want to leave. Everyone loves shoes, right? We're all runners. We all are interested in our shoes. Now there's no doubt super shoes work, but question for Andy and Clipper, what because you're obviously running at two different levels. What, how, what's your shoe rotation look like? And with the new soft rubbers coming into all the shoes like, how do you approach your shoe rotation as at your level? Yeah, so I, own way too many shoes and I probably regularly

[55:14] run in. I think I actually counted the other day because I had to pack them all for cans and I was like, it literally takes up my whole suitcase. And I bought 11 shoes with me up here. And that's a few different race options. It's a few easy days. There's this new shoe called the Mega Blast coming out, which is the new version of Suit Blast, and it's tremendous. There's a shop called Verve Running in Bendigo that is stocking it for anyone out there. It's on the list of best things to do in Bendigo. That's how that town's going.

[55:45] That's your shop, right? That is my shop. Yeah. Great. Yeah, thanks. I'm pretty good at that. But I find they actually make running so much more enjoyable. And I. One of the downsides is I think you can get injured a bit more because you can push your body. Like when I first started running, we were wearing these flats that was so thin. You'd do a track session and your calves would hurt for two or three days. Like you'd remember what it was like. Well, both of you probably remember and you went easy on the Wednesday and the Thursday after Tuesday session because

[56:15] your body was banged up. Whereas now you don't feel the same. Like it's just, yeah, you still feel a bit tired, but you don't feel as fatigued in the legs. So it's, I think it's great. And I, have so much respect for like we talk about the marathon record and Deke's had it for so long and I nearly, I don't consider myself anywhere near in the ballpark of Dekes because the time he ran in the shoes he was wearing, I think it's just phenomenal. And I have so much respect for that.

[56:46] And I don't know, I feel like running has just changed so much and we're so lucky now to have the great shoes that we run in because it does make it more enjoyable. Yeah, I even though we're on such different levels of running, I'm completely in agreeance with Andy. I've got a huge shoe collection. I've got an easy run shoe that's I just go out and do my easy mileage in. I'm fortunate enough to have partnered with on and I've you know, it's shoes are expensive, don't get me wrong, but when I. There's a really expensive one. Yeah, well, they all

[57:17] are, to be honest. But I think it's one of the best investments you can make. Find something that works for you and don't bother changing a model just because the colour looks good. I'll typically have 3 or 4 pairs of this model here and I like to interchange those per runs if they're like a tempo run or like a longer run. And then I'll have my race shoe, which I'll pretty much wear in very shortly to make sure I don't get any hotspots or blisters and things like that. And I'll keep that purely for racing. But yeah, try and change those shoes. The actual rotation of similar

[57:47] models a lot because injury prevention is just huge and I don't even like to honestly walk around in these because they're so high. I think it can really throw your hips out and I can get sore hips just from clocking up mileage at work, walking around in shoes and things like that. So when I'm walking, I like to wear something really minimal, as close to like a, you know, a barefoot type of feel. And until I go running, then I'll put these shoes on and yeah, get out there. Nice one. All right, well, I think we have I mean to everybody who's come out today, we want to say thank you for sticking around and

[58:18] joining in the fun here. AG one, what an amazing morning they've put on here. Don't worry about all those other things going on. This has been the place to be for a Saturday, a Friday morning. I've lost track of what daily you see to AG One an incredible this Bondi Icebergs dining room just an incredible venue to can we give a big round of applause to our tech Andrew over in the corner who made all this possible for us this morning. But Andy, I guess we're just crossing everything that the hip

[58:48] comes good. Fingers crossed we see on the track in Tokyo. Yeah, I'm honestly taking it day by day at the moment and just enjoying. I really want to enjoy Sydney Marathon weekend for what it is. And I do just want to say a very big thank you to AG 1. Like this morning has been phenomenal. And I think this is all part of the marathon weekend. So a big thank you, but also a big thank you for supporting me. They are my biggest supporter. And I'm only doing one thing up here and it's just with AG one, because I really appreciate the

[59:18] genuine support that they give me and they, help me so much with their great product, but then also financial support. So it's yeah, they help me chase my dreams. So it's I, feel very tight to this brand and I've got a few different partnerships up here. This week and I purely just said, hey, I'm just sticking with AG one because I didn't want to overdo myself and I need to recover. And yeah, so a big thank you. And it's like Bondi icebergs, like we are so privileged to be here.

[59:48] Like you forget that Yeah, you're there. So it's. Yeah, thank you. To Stephen Reedy and the AG One team and Courtney, you make Courtney happy because Courtney loves to see money going to the elites. 100%. Thank you and to the occasional influence of like Clint, thank you as well mate. Good luck for the race mate this Sunday. Yeah, we wish you well, the best. Yeah, and you've endeavours. Thanks guys and everyone. Yeah, who's out there this weekend? Let's have fun. Running's meant to be fun. So let's shake off all that nervous energy and let's go out there and high 5 each other, have fun and talk some more

[01:00:18] stories after. Beautiful. Thank you, everybody. Thank you. Enjoy.