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Episode 60: Jumping on the Heat Training Bandwagon
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Welcome to Episode 60 of Peak Pursuits, your ultimate podcast for everything trail running in Australia. This episode is hosted by Sim Brick, Vlad Ixel, and Brodie Nankervis and covers everyone's recent training, including a lengthy discussion on why Brodie and Sim have both started including ‘overdressed’ heat training in their weeks.
Keep listening for some incredible recent results by Aussies and a brief preview of the upcoming races next week at The Coastal Ascent and Wandi Cross.
Results
Kuitpo Forest: https://eventstrategies.racetecresults.com/results.aspx?CId=90&RId=594
In The Raw: https://results.sportseventservices.com.au/results.aspx?CId=16287&RId=6451&EId=1&dt=0
Great Keppel Island: https://my.raceresult.com/323198/
***Don’t forget, use code PPP at https://bix-hydration.myshopify.com/en-au for 20% off Bix products, exclusive to PPP listeners!***
Thanks for tuning in to Peak Pursuits! Connect with us on Instagram @peakpursuits.pod to share your thoughts, questions, and your own trail stories. Until next time, keep hitting the trails and chasing those peak pursuits!
Music from #Uppbeat (free for Creators!):https://uppbeat.io/t/mood-maze/trendsetter
License code: K08PMQ3RATCE215R
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Transcript
00:00:09
Speaker
and welcome to episode 60 of the Peak Pursuits podcast. My name is Simone Brick, coming to you from Melbourne and I'm joined by Brodie Nankervis, also in, no, you're in Tassie?
00:00:20
Speaker
I'm in Tassie. Yeah, I'm just about to head back today, but I've been down here for the weekend. My um brother just had a baby, so Came down to visit before I shoot off to Europe. So, yeah, it's been a fun weekend.
00:00:32
Speaker
um Got out on some favourite trails as well, which was really cool. Amazing. Good time at home and exciting times for your fam then. And I'm also joined by Vlad Ixl over in Perth. So, again, we've got three states covered across the pod.
00:00:47
Speaker
Hey, guys. um Yeah, back in Perth, back training. Weather is getting a lot better here. So, yeah, it's been pretty fun. lucky Actually, no, I can't complain. and Melbourne's actually been turning it on the last few days. It's been cold, but absolutely beautiful. So um if winter stays like this, I'll be a happy chappy.
00:01:04
Speaker
But Vlad, tell us about your training then. I'm going to throw to you first. what What's it been like? And what are you preparing for next? Yeah, kind of quick. Well, i signed up for Gold Coast Marathon.
00:01:18
Speaker
Oh, really? Two days ago. Yeah, kind of thought, you know, I am 37. My chances of running a marathon PBR, you know, probably like closing in a little bit. There's only a couple of years to do it. So i seen four weeks mine yeah, I thought I might just do it. There's still a long time till I go to Europe as well. So yeah.
00:01:39
Speaker
Yeah, it was kind of like a last minute thing and I have four weeks, I guess, to do a little bit more specific work for that and hopefully, um yeah, PB by a minute or two, which would be nice.
00:01:52
Speaker
What's the current PB? 228. 228. Damn, from UTA to a marathon in how many weeks?
00:01:59
Speaker
Oh, I think there's six weeks in between them. I literally just saw like an ad on on Facebook, like few spots opened up to the marathon. And I was just thinking about it. was oh, it's five weeks away.
00:02:11
Speaker
Could be a fun trip. Had a quick look at flights that weren't that expensive. Got a hostel. So I was like, yeah, I can do the whole. where you pay, right? You stay in a hostel? Yeah, should be okay. It doesn't really matter the night before the race. Vlad's going for a party weekend in the Gold Coast.
00:02:27
Speaker
Yeah. Yeah. i He's going to go out clubbing afterwards. No, I'm flying out straight after the marathon, like six hours after the marathon. Oh, So, yeah, quick. That's cool though.
00:02:40
Speaker
To be fair, the training you were doing in the lead up to UTA and the the race in South Australia, Five Peaks, you were doing a lot of sort of flatter, faster stuff as well because you you I remember you talking about wanting to try and get your heart rate into that zone where it was instead of doing too many downhills where it was dropping. So I don't know. I reckon you're probably actually in pretty good marathon shape.
00:03:01
Speaker
I reckon, and also we've got a result to talk about later of someone that you beat at the 50K that actually their time bodes well for you running a bit faster if the results go the same. So we'll touch on that later.
00:03:12
Speaker
um But how's the shift in training actually looked then from what you were doing to then the last week? No, I haven't really shifted anything. So I mean, I'm still doing the two key sessions with the running group that I run with, and that's two flat sessions. um So I'm not going to change too much. I might try and do like you know, in the next four weeks, two longer runs on the roads just to kind of get used to that impact of road running.
00:03:39
Speaker
But yeah, it's like it's not long enough to really be too specific with this, I guess, marathon training. And I still... don't want to lose all that strength that I've built up on the trails at the same time and still hoping to build some strength before go to Europe as well. So, um um yeah, like I said, I would just be happy with a one or two minute PB, which would be amazing.
00:04:05
Speaker
So I feel like I'm fit right now and I don't need to do too much extra for that one minute. If I was trying to, you know, PB by a bit more. and my goals were a bit greater than just a one minute.
00:04:17
Speaker
I might do a bit more specific work, but yeah, I don't want to lose my trail running legs at the same time because, yeah, they've been feeling good. So... um Yeah, I'm going to try and get some uphill work on the treadmill.
00:04:30
Speaker
Get those yeah fit ready, carbs ready for for Europe. So yeah, but yeah, so I signed up to the Gold Coast Marathon in 2021, like during COVID, and I was probably...
00:04:44
Speaker
probably the fittest road running shape I've ever been before that race and then everything went into lockdown like two days before we're supposed to fly out um so yeah i thought might as well give it a try ah don't know if next year I'll be in Australia um this time like kind of July hopefully I'll be in Europe um yeah kind of a last minute decision but Yeah, excited for it. Should be fun.
00:05:10
Speaker
See a couple of my road running friends training for it and doing it and racing it for the past few years. Kind of ah always wanted to do it. So yeah, just excited to be a part of it.
00:05:21
Speaker
But yeah, training hasn't changed too much. Still focusing on just getting volume and two key sessions. Long run was still on the trails and most of the other runs have been on the trails.
00:05:34
Speaker
So it's been a good week, 14 hours of training. I think I just hit about 4,000 metres of elevation gain for the week. Yeah, nice. which was yeah Which was pretty solid. So, yeah, recovery after UTA was pretty good.
00:05:47
Speaker
And, yeah, 14 hours, 173K, exactly 4,000 metres of elevation gain. it. It's a solid week. I saw you 30 during your session on Tuesday.
00:05:58
Speaker
Wait, what? Getting the speed. Please explain. that was That was the first time I've ever done a 100-meter rep. Yeah. Yeah, so the whole group had this kind of... So let's just do 30 of them?
00:06:11
Speaker
Well, yeah, it was three times 1,700 meters at threshold and then followed by 10 times 100 meters at 16 seconds with 15-second rest in between, which is not much of a rest.
00:06:27
Speaker
But was actually after that session. Those are just hurting more than they helped. Yeah, short rest yeah that that was really short, but there was a group of like 10 of us. So it made it like actually quite fun, just like going hard and then, you know, stopping for 15 seconds and going hard again, turning around and doing it backwards.
00:06:44
Speaker
Um, so worked out to be at 30 times, 100 meters, which I was really sore the next day. That was like the first time I was sore after a track session in a while. And that was, that was definitely a good workout because I'm feeling everything the next morning.
00:06:58
Speaker
Um, yeah. yeah Did you actually manage to make a 16 second pace for all 10 or 15 second rest? Cause I feel like that turns a hundred meter workout into an endurance workout. Yeah, pretty much. that's why That's great. Yeah, all on the grass as well. Like we have this soft grass that we do it on.
00:07:14
Speaker
So yeah, it was actually quite good. um Obviously, i had to push and that was a lot outside my comfort zone. And that's why was so sore the next day. yeah yeah But overall, it was yeah pretty fun. I guess if I was doing it solo, that would have been a pretty painful workout. But yeah, when you have like 10 people around you, just goes by so quickly. So yeah, before you know it, it was already finished and
00:07:35
Speaker
nice If you've got start Strava Premium, check out Vlad's session. It's got 71 splits.
00:07:47
Speaker
We'll be doing that workout soon. So a lot of the guys that I train with were racing in Leonora this weekend. Yeah, cool. Yeah, ah mile road mile with yeah a nice prize um prize money to it.
00:08:03
Speaker
And they were kind of doing their final session before that. So I would not have picked that as a final session before a mile, but I am not a miler. So I've just never heard of a session like that. I think, yeah, I think like, you know, when you get 1700 meters of threshold followed by fast efforts with short recovery, so it means your lactate is not really dropping that much.
00:08:25
Speaker
But even where does the 1700 come from rather than a mile? I think because that's the grass loop that we kind of get on. Oh, okay. That makes sense then. That makes perfect sense. If it's like one loop of something, that's the only way. I'm like, did you really just run four laps and then a hundred meters or what did you do there?
00:08:44
Speaker
Yeah, it was, um yeah, just a bit of a different, still a bit of a long session. um I think it was over 12K all up. So I guess good marathon training as well in some way.
00:08:56
Speaker
And I also saw on the on the weekend you managed to get some and of the runners to come out with you on the trails. And the they kept up with you and you ran pretty fast for two and a half hours.
00:09:07
Speaker
Yeah, so we usually do our long runs up on the trails. we didn't do ah Usually would do the run with the group and then I'll do my own hill repeats. um this time we just had yeah one of the guys in our group that is doing goal course as well was supposed to two and a half hours so yeah we stayed together it was pretty quick um actually feeling my legs this morning as well so yeah i was gonna say it's solid effort you're running like four 20s and and covered 800 meters of vert steel so pretty solid yeah so hopefully yeah probably a good marathon session and yeah in reality like quite a good strength session
00:09:43
Speaker
Yeah. And one thing that I've been doing the last few months has been faster efforts at the end of long runs. So yesterday we just did six strides at the end of that long run. few times that that I've done like three times, two minutes, just kind of fatigue resistance training, which feel like that's been kind of helpful as well. And yeah, I'll probably continue doing that as well.
00:10:09
Speaker
Nice. Yeah, cool. I'm going to be intrigued to see how this translates into a marathon. It's going exciting times. You forever surprise us, Vlad. I feel like this is like the fourth or fifth race surprise you've chucked at us this year already.
00:10:21
Speaker
And it again, it is left of field from where you've been at. And I love it. The ver the versatility is incredible. Good content. Perfect content.
00:10:32
Speaker
It's just doing doing it for the content. i I think as you get older, you kind of like you get scared a bit more and you're like, wow, I don't know if I can do this for much longer. so you kind of want to do it all in many ways yeah yeah and take a bit more chances. But yeah, I think this is okay because, you know, after that, I still have a couple of weeks before I go to Europe to to get back on the trails. And then when I get to Europe, I actually don't have too many races this time.
00:10:58
Speaker
um So yeah, I thought I might as well get that. Marathon and then who knows when we'll, when my next marathon will be Awesome. Awesome. Well, we will keep everyone posted on how the build goes and then how the race goes. Everyone's going to be on the edge of their seats again, wanting to see, I'll be tracking you on race day. That's for sure.
00:11:18
Speaker
Fun times, but Brady chucking it to you. You also had a wildly fun looking week in terms of what was in there. Sweat test, a VK. Oh no, the VK was today.
00:11:29
Speaker
sweat test. a bicarb test and a bunch of other things chucked in there for the week with again close to your biggest week in a while or like you're you're getting back up to some consistency at the high 60k weeks so yeah how was it?
00:11:43
Speaker
Yeah it was good I um the week after UTA I ah came off um UTA feeling like pretty confident and everything was rolling a bit more and got a bit excited on the Tuesday and did a session that my Achilles was a little bit sore and I thought, oh, just I'll stop if it gets any worse and it never got any worse, but it wasn't probably at the at the position where I should have continued. But I sort of readjusted and and sort of chilled out for the rest of the week.
00:12:11
Speaker
um Still managed to get a ah bit of volume in, which was good. But then, yeah, coming into this week, just gone. I tried to be a little bit smarter. So, It got to the Tuesday and my Achilles it was good, but it's the sort of faster stuff that feels like it's the hardest and I didn't want to sort of push it too much. But also I'd been meaning for quite a long time to...
00:12:32
Speaker
do a sweat test. I've had the kit for like a year and it's just been sitting there like looking at me. um So yeah, i wanted to um I wanted to do that and it's sort of easier and more controlled to sort of do it inside on the treadmill.
00:12:47
Speaker
um So I did 60-minute continuous effort ah at sort of race pace for sort of four hour race pace, because that's sort of the aim of the test is sort of run at your race pace for 60 minutes.
00:13:00
Speaker
um So yeah, I tried to go roughly four hour, five hour race effort. um And I ran on the uphill treadmill, did like i changed the gradient around a little bit to sort of keep it interesting and also sort of keep it a little bit it seems that the achilles doesn't get tired in one position and also it's maybe a bit more similar to a trail race or a trail climb where you sort of the gradient changes um so yeah that was really fun i actually enjoyed that session quite a bit like my heart rate was sort of mid zone three or sort of high zone two for most of it um
00:13:34
Speaker
but not really sort of getting into threshold. So it was actually like quite comfortable aerobically, um And, yeah, it was just sort of muscularly difficult. So, yeah, it was really good. And, yeah, got the got the test results.
00:13:48
Speaker
They do, unfortunately, CODA have sold out of their sweat test, but keep an eye on it later in the year. But they do an incredible turnaround. I sent the kit to them. So you have to wear these, like, dressings on your arms and then you sort of squeeze out the sweat afterwards and send it to them in the post.
00:14:04
Speaker
um I sent it to them on Wednesday Thursday. I ah took it to the post office at 4pm and the next day I got an email at 1.30 with my test results. So if they must have just got them and tested them immediately. So that was really cool. And some interesting data, sort of like what I expected probably.
00:14:21
Speaker
have quite high concentration sodium sweat. um So the from what I Google, like what I was reading, The studies that have looked at ranges are somewhere between, say, 400 milligrams and or I'm sorry, liter of sweat, sodium. And mine was 1,780.
00:14:38
Speaker
So I'm definitely on the higher end. and mine was one thousand seven hundred and eighty so i'm definitely on the higher and And that would probably fit with what I expected, but it's sort of nice to have that number and know not that I need to meet that exact number, but just that I probably need to care a little bit more because although I know I've been a really salty sweater, I haven't really...
00:15:04
Speaker
done much about actually trying to manage that. um So yeah, I think this has given me the the knowledge and the boost to actually sort of go after that a little bit. um So I'm excited to sort of try and implement some things a little bit.
00:15:19
Speaker
you Have you had a sodium number that you were trying to hit before the sweat test that you've done? No. So that's the that's the thing. Like I've always been pretty, not, I would say flippant actually in terms of my sodium. I've always noticed that like I need electrolytes after races for sure most training sessions most hard training sessions even in winter and in summer like most runs at all I will have electrolytes afterwards and that's just because I've gone off feel like if I don't do that I feel shit so but I haven't been very good at one considering pre-loading which I probably could a bit more and also being a bit more
00:15:57
Speaker
ah discipline to sort of take electrolytes in the race. Like I've mostly just had some sort of drink mix but not really thought about how much I'm actually getting in the race. Like I've never done the math. Whereas I think now I'll probably try and be a little bit more scientific but not overly scientific.
00:16:13
Speaker
I'll just try and be at least know what I'm putting into my body. So, yeah, it was sort of the stimulus to think about it a little bit more, I think. Yeah, yep.
00:16:23
Speaker
Yeah, so um have it's probably one of the reasons that um we've added sodium into our gels just because it's so easy to not think about sodium where it's yeah really, really important.
00:16:37
Speaker
And yeah yeah, I think, I mean, I don't really have a number. I just know that I need to take some sodium. ah So I do make sure that I do take it. But yeah, our new gel has got even a little bit more sodium going up to 300.
00:16:52
Speaker
milligram of sodium because yeah it's probably more important than what most people think yeah and i know i've seen that in a few other gels and i've recently sort of seen in carbs fuel uh which is sort of this new newish brand um they've got like a one that has like a significant amount of sodium in it as well um so yeah it's definitely something you're seeing across the market which is sort of shows it is probably somewhat interested i don't know if i sort of got blindsided by a little bit of the sodium research saying that like yes it's important but it's not that important or it's less and like it's very individualized so it's hard to sort of research um to say that yes you should take electrolytes because you'll get a benefit because it's not the same across the board like someone might be sweating out 400 milligrams a litre and
00:17:36
Speaker
For them, it is probably a lot less important to have electrolytes. So I think that's that sort of blindsided me a little bit for the last few years. But also, like, I've been thinking about it for a long time. And, like, I have this sweat test sitting there because I knew I needed to do it. I just hadn't.
00:17:51
Speaker
um But I told ah talked to Toby Sparks at UTA, and he was telling me how... he really like specifically tried to dial in his hydration and his electrolytes.
00:18:02
Speaker
Like he had a one of the sweat tests. He worked with a the dietician who does the one in Melbourne. I think it's like a linked precision or something. um But he really dialed it in for UTA.
00:18:15
Speaker
um And obviously you can see like his performance was really good. So um he attributed some of his performance to that. And I thought, okay, this is the last straw. I really need to get onto this. So thank you, Toby.
00:18:26
Speaker
yeah Do you have a lot of salt in your food as well? Yeah, I generally do. And I think that's been like I've always my partner is on blood pressure issues. So she actually has to have a bit salt, salt, more salty food.
00:18:40
Speaker
And I've always found that it's been beneficial. And that's probably because I lose so much when I exercise. Yeah. um But I think especially now I'm doing longer races, I'm going to lose a bunch of sodium early on um and I need to be thinking a little bit about it. Like I don't know how crazy I need to go on it, but I think I'm going to start thinking about it a bit more, which is which is cool. And I might sort of get some help, I think, yeah and in sort of looking into that.
00:19:09
Speaker
It's interesting looking at, um I've tried to follow as much of the research into this as I can, and one of the more recent studies by Alan McCubbin, who has his own podcast and is a legend, yeah was looking at the correlation between dietary sodium or like sodium intake and then sodium salt sweat concentration.
00:19:28
Speaker
And I feel like this is me to the T because when I first started running, for whatever reason, I wasn't necessarily – luck My ideas about food and intake and things weren't perfect at the time. And I was trying to follow the overall healthy thing of, or deemed healthy thing of low salt, everything.
00:19:46
Speaker
So I put salt on none of my foods, all my intake was just low sodium, everything, and everything was very natural and my diet looked very, very different. um And I can guarantee I wasn't a very, like I didn't sweat much and I was like nothing after I'd sweated was ever it had that like salt line on it.
00:20:04
Speaker
um And so I don't think I was a very salty sweater at that time. I didn't have any tests, but then a since adding that much salt to my diet that I, needed well, I needed it because of low blood pressure as well um but then um adding I salt so much of my food like it's probably ridiculous but at the same time I'm also become the person that my my clothes and packs and things will have the salt line and I'm like caked in sweat in salty sweat um every time and I know I sweat a lot a lot a lot per hour so ah found that interesting following that research of like there's
00:20:40
Speaker
chicken and egg kind of thing of like, I have more salt, therefore sweat more salt, therefore I need to eat more salt, therefore sweat more salt. Like it's this whole process. But at the same time, ah feel like now I found that happy level of knowing, okay, I eat a chunk of salt, but I also sweat a chunk of salt and just keep replacing it kind of thing.
00:20:57
Speaker
I remember a few years ago, I was coaching an athlete and he was getting a lot of cramps and we tried everything. And one thing that we tried was bringing the level of salt in his everyday diet a bit lower.
00:21:10
Speaker
And after a few months, I guess his body required less salt while he was exercising, and the cramps improved a lot. Yeah, yeah. Well, I've definitely heard that like people having too much sodium also leads to cramping.
00:21:23
Speaker
And i've never had it I've never had a big issue with cramping. Like I've heard a lot of people say when they get their electrolytes right, they cramp less. But I've also heard a lot of people, I've heard a bunch of people say, like if I'm having too much salt and then my concentration of sodium is really high, maybe I'm not getting enough water in, um then they're also having issues with cramping.
00:21:42
Speaker
So it's sort of like the electrolyte imbalance can go either way to some extent. Yeah, can. I think a key thing there is like the water intake as well. um Yeah, yeah. And that that was probably the bigger thing from my test is like I always knew I probably sweat a bit.
00:21:56
Speaker
And that even in this test, I was was indoors, but it was 12 degrees. Yeah. It wasn't particularly warm in the gym. Obviously, i didn't have convection, so i have no air on me particularly.
00:22:08
Speaker
um So you sweat a little bit more. But I didn't feel like I was sweating heaps and I sweat 1.3 litres in an hour. So I also sweat a lot, um which is probably for me, that part of the test is the easy bit to do. Anyone can do that. You can go and just do that, weigh yourself before and after.
00:22:26
Speaker
Yeah. That is probably the most, the more important for me because I think my fluid is probably the bigger issue than the electrolytes. I think I can dial in my electrolytes a little bit, but for me, it's, I probably need to get more fluid in. I've done a lot of two to three hour racing ah as I've come into trails and it's less important because you can sort of, you'll start to fade and you'll start to suffer.
00:22:49
Speaker
but it won't you won't completely break yourself or ah ruin your race. But if you're doing a four-hour race or a five-hour race or a six-hour race and you're not getting the fluid in, then that well that's where I'm going to suffer if I'm not getting the fluid in because I'm losing um' losing a lot of fluid. So, yeah, I think that was nearly the more interesting bit, ah but it's yeah it's a cool science experiment regardless.
00:23:10
Speaker
Perfect. And then how did the rest of the week go after that and did you ah change anything in the week because of it? ah Not really. i'm i think I'm going to speak to a dietitian and talk a little bit about the results and and and how I might apply it more in in races and that sort of stuff.
00:23:27
Speaker
um But, yes, I'm planning. I sort of just was busy, so i didn't sort of get it, ah change anything too much, although i did like go, okay, well, I probably need the electrolytes that are like the high ah higher level of electrolyte strength of different products is probably the better ones for me.
00:23:44
Speaker
Yeah. i have been doing some heat training as well. I started that the week after UTA, um which has been fun. And I see Sim's been doing some as well.
00:23:55
Speaker
um So i've I've been enjoying that. um And I plan to continue that. Especially i'm doing I'll be doing a race in September that's at altitude, but I won't have heaps of time to spend actually at altitude or training at altitude. So my plan is to use heat quite a bit over the next few months as that sort of replacement stimulus to some extent, but also just fitness stimulus.
00:24:21
Speaker
um And I had a chat to, I'm getting some coaching from Chris Jones, who's a UK trail runner and orienter. And we were talking a lot about that and the build up to the world chance for our interior and then the race in September.
00:24:35
Speaker
um So, yeah, it's been, that's been part. I've started to work that in and I'll probably be a bit more focused on that when I get to Europe as well. Yeah. um but and then i got out of after my week We'll talk through protocols and what we've both been doing and do some comparison. yeah Yeah. After my week, but yeah, how'd the rest of happen? Yeah, we can compare.
00:24:55
Speaker
And then, yeah, Saturday I got out for a mountain run, which was really cool, um ah Mount Arthur, which is close to Launceston. I've done the climb a few times so and I've done it hard a few times, so I wanted to sort of see how I was going.
00:25:10
Speaker
um Did like a threshold-y effort on the for about 45 minutes on the climb and that was really enjoyable. And I was probably – did it start of last year when I was actually pretty fit.
00:25:25
Speaker
um And I was very comparable time, but I had to stop and talk to a few people. Someone stopped and talked to me on the, on the trail. So I stopped and talked to them for like 20 seconds or so. So I think I may have been marginally quicker.
00:25:38
Speaker
I blast pop he past people. It's a long story that ah don't I'm not going to go into today, but ah they they needed my help. always um So, yes, I usually would just keep going, but they were yeah they needing a little bit of assistance.
00:25:55
Speaker
um So, yes, that was good, though. I really enjoyed that. And it was amazing. I left it a bit late, so it got bit dark at the end.
00:26:06
Speaker
But when I was up on top, it was like golden hour. There were some clouds underneath the summit. It was just spectacular. So that was a pretty cool way to end sort of the main part of my training week because then, yeah, I had a day off, like an easy day yesterday and then got out again for a harder effort today.
00:26:24
Speaker
Yeah, nice. Nice. Well, good week. It is good to but be back hearing about solid weeks from you, I must say. Like that's just, it's just so after everything your Achilles has put you through, I think that's the longest you went in a week without saying this was sore and just.
00:26:40
Speaker
Yeah, exactly. And I was reflecting on that actually this week. Like I was more tired than anything most days that my Achilles, again, it's always stiff in the morning and it probably will be forever potentially or it will at least be for the rest of this year.
00:26:52
Speaker
But it wasn't the thing I was thinking about a lot of the time, which was amazing. And I've been... trying to keep it under control, not like get ahead of myself. So I spent like in April, I spent like 50, did 50 Ks a week for about four or five weeks. and And now I've done about four or five weeks at 60 K. um But I've slowly worked in a bit more intensity and a bit more vert.
00:27:17
Speaker
um So yeah, I'm excited to see, see where I can go the next few weeks, but I probably won't change anything too crazy until, the World Chance volunteering, which is in early July, like my volume won't go up that much, but I'll be doing a bit more intensity and whatnot.
00:27:33
Speaker
And then, yeah, hopefully after World Champs, everything's still slowly progressing and I can get into a good block before, yeah, the mountain race and in September. Nice.
00:27:44
Speaker
Nice. Very solid. Very, very solid. Well, for my week, my week was kind of this little stopgap week before my CCC build proper started, which started today, essentially, because I essentially just could feel in my body in the previous two weeks how much fatigue I was running through.
00:28:06
Speaker
and that I needed to take a chill week, which didn't mean necessary. Like I still tried to get a decent amount in. um in terms of just time on feet.
00:28:16
Speaker
But I purposely just slowed everything down. i i Like Tuesday, I wasn't going to do a session, but then it felt nice to actually just jump out on the track with Kate because she was doing a light session. And far out, that woman can still move so fast at what, 33 weeks pregnant or something. Like i was she was doing 10 300s.
00:28:35
Speaker
And you know where you have that mental thing where you've gone, i took Monday completely off just to set the tune for the week and go, Kate, this week's an easy week. And so mentally rocking up on the Tuesday, my brain's going, we're in a chill week. We don't have to work hard.
00:28:47
Speaker
And she's like, oh yeah, I'm doing 10 by 360. And I'm like, sweet, that's chill. We can do that. And I get five in and I'm like, you know what? I don't like this last 100 of this. Like I'm just a little tired because my brain didn't want to work hard at all.
00:29:02
Speaker
So there I am switching to 200s while Kate continues the 300s and I'm like far out. No, no, no. It was good. um Just some good company. And I essentially treated them like strides, just extended strides.
00:29:16
Speaker
um But, yeah, the rest of my week was – Lots of very, very easy running. Like I was trying to keep my heart rate most of the time in the 120s for pretty much all my runs.
00:29:26
Speaker
um I got in the gym twice, which is the first time I've done two lots of gym, but I eased into it. Like everything's super light. Essentially, I was just trying to set the rhythm up in a way of what my weeks are going to look like, but with everything being much more chill,
00:29:40
Speaker
Um, overall and I had treatment galore. I think I had physio massage every single night. i was spending like an hour trying to get my body in like the best spot possible because my hips were wildly tight and I purposely did my longest run of the week on Friday.
00:29:55
Speaker
um instead of over the weekend, just so I hit this week really fresh. um And Sunday, as much as I did a two-hour hike with my bro, it felt like I did nothing. So I'm actually like itching to go um to start this build, which goes for 12 weeks. And it's the first time in a long time I've kind of put together a full 12-week build for one race. Yes, I have other races in there.
00:30:18
Speaker
But it's like I have this one massive goal at the end, um which is an exciting spot to be as opposed to looking at like I'm trying to train for multiple races in a row.
00:30:29
Speaker
um It feels like I can hone in on everything. And one of those things I am honing in is the heat training, um which I've done a lot of in the past. I adore my heat training. um and In previous few months, it's mostly been sauna.
00:30:42
Speaker
But like my first, every time I've done a world champs, I've done blocks of altitude and heat on the treadmill. um I've usually gone and done it like in hot boxes or like there's run club in Richmond, which does do heat training, like on treadmills in a room.
00:30:57
Speaker
Or I used to go to another gym that had an altitude room that I would then put the heat up and the altitude up at the same time. And I've always loved it. I always feel like I get really fit off it. um And just the feeling of your body working really hard while the mechanical load being really low, i love.
00:31:15
Speaker
um Because like I did up an hour uphill today um with an average heart rate of like 165. And I don't feel like I've done much um physically. Like my body feels, if anything, warm and loose and nice as opposed to if I'd done an hour at that heart rate running on the flat outdoors in cold, I'd feel worked.
00:31:36
Speaker
So – Yeah, but the way I've eased into it, um so I had three sessions last week that I did. The first one was just a very light, like I just wore leggings and long sleeve uphill on the treadmill and then still got in the sauna because I didn't get very hot while running uphill, but that was kind of my first active.
00:31:55
Speaker
um I just wanted to ease my body into it without it being a big shock. So then the second one um oh the second two for last week I did – with a lot more clothes on. Learned from Caitlin Fielder, actually, thanks for the message on Instagram, Caitlin, that you put the rain jacket inside the puffer to not sweat through your like good puffer.
00:32:17
Speaker
So that was a game changer because my my second one last week, which was on the elliptical for an hour, I sweated all the way through like all of my layers and my puffer because I didn't have a rain jacket anywhere. I'm like, I'm indoors.
00:32:30
Speaker
It already is going to be hot enough. I've got heaps of layers on. um And it was gross. So, and also I want my puffer to stay good ish. I was going to say, mate, I thought that was obvious.
00:32:42
Speaker
Well, it was not quite obvious to me at that point in time. And then literally it was like. You got to get the painter. You got to get the painter outfit. The painter suit. I feel like I don't need one when I've already got the waterproof pants and everything. Yeah. And that's what I was thinking. Like I've got to take waterproofs.
00:32:57
Speaker
I'll take waterproofs to Europe anyway. So I've got them. And um I'm like, well, I don't need anything else because if you put the waterproof onto the waterproof, it's essentially like a painter's suit. Exactly. That's my thinking too. But and it was so funny because I put all the stories up of me doing it just with the puffer. And essentially it was that Caitlin going, you freaking idiot. Like, what are you doing here?
00:33:15
Speaker
I'm like, okay, I'm a noob guys at the whole like overdressing to do heat training thing. But I do love it now. um And so, yeah, my third one for the week was again an hour and I added more. So like with each one over the week, I was adding, like I added the beanie, i added the gloves, I added an extra fleece and I got hotter a lot quicker, which was nice.
00:33:34
Speaker
um But I still found that like the elliptical didn't get my heart rate anywhere near as high. I think I was like maxing out at 160, averaging 140 for the hour. um on the elliptical, which I did on Saturday.
00:33:46
Speaker
And then ah know this is this week now, but I did this morning, my first one ah progressing again, where I wore everything the same, but did it uphill on the treadmill. And that definitely hits a lot different than the elliptical in terms of effort. Like I probably could have gone slower and would have like I could have made it equivalent.
00:34:04
Speaker
um But what already felt like a nice, easy pace um very quickly, I think there was a moment 40 minutes in. I was, I've always been wearing my heart rate chest strap. I want to monitor my heart rate um through these things because I don't have the core sensor or any other sensor things to go the measure the core temperature or anything.
00:34:24
Speaker
um But I had a moment 40 minutes in. If you you can see on my Strava where my heart rate's parked at 204. And I felt it. i was like, oh my God, I'm actually about to die. Get me out of something.
00:34:37
Speaker
Yeah, be careful because I don't know if you guys remember I told you about it. I like I did. quite a lot of it. And then one run, suddenly my heart rate just went up and felt pretty bad for the next few weeks.
00:34:50
Speaker
Yeah. I, if, if it had a stayed up, I would have stopped. um But I took beanie off, undid my jacket and put the gradient. I was on 15%, put it down to 12.
00:35:01
Speaker
And then I felt great. I felt fine. Heart rate came back down into the one sixties and just stayed one 60 to one 70 for the next 20 minutes. um And I wasn't fighting for the end or anything. um So I don't know what exactly what happened. Also, i just increased again how much I was eating and drinking because the one thing I'm being very careful with, which is why if anyone does want to try this out, don't just go try it on your own. Like I do have sports doctors and everyone I'm talking to about this.
00:35:28
Speaker
um But in just in the one hour today, i got in 110 grams carbs, 1.8 liters of fluid and over 2000 milligrams of sodium in one hour um making sure that and so i find that the more carbs i get in the less my heart rate drifts um and obviously i always need the fluid i'm a very heavy drinker because i'm a very heavy sweater especially in this and then i know that my sweat's salty so i'm trying to get if anything i might have needed 2000 milligrams in an hour
00:35:58
Speaker
it's probably not too bad um for the sodium side of things but I feel great after so if I had if I had have felt shocking at the end or shocking after like I would have stopped but I was like okay can my body recover and can I find the happy medium again um and ah my body found it and I feel good after so I'm hoping that I've now just sort of found the point where you go okay maybe maybe indoors with beanie, with the hood on, with the gloves is maybe not quite so necessary. I had a lot of layers on and everything tucked in because I'm in a public gym. And so that's the other thing. Try to be courteous. I'm trying to like keep on my sweat to myself. So I have my like waterproof pants tucked into my socks and,
00:36:40
Speaker
And I have my waterproof jacket on the outside, but underneath my puffer and then that tucked into my gloves. So I can feel, especially my elbows, I can feel the fluid pooling inside the waterproof jacket. It is gross.
00:36:54
Speaker
And then I have to like take it off in the shower because everything's dripping. So honestly, this is definitely one of those things where i go ask runners do some really weird shit. um because I, A, I look stupid in the gym right now. I don't even care. It's fine.
00:37:09
Speaker
um But also yes it's just wild. um But I love it. So Brodie, what are you what are your, like? Yeah, I was just wondering, like how are you, so so you said your heart rate got up, but like what are you, are you doing anything to monitor your effort? Like what, is there a zone you're aiming for or a heart rate you're looking at or are you just going by feel?
00:37:31
Speaker
um So definitely to begin with, I was trying to keep my heart rate average into the one forty s um just to ease into it. Like those first three sessions last week, my heart rate average was sort of 140s and I was maxing out at 160s on the elliptical, purposely going that.
00:37:47
Speaker
so And that felt easy. That was the thing. so And what's that for you, like zone wise? Like what zones you know roughly? Yeah. Like one, yeah. ah What's your threshold zone?
00:37:58
Speaker
My threshold I'm going to say is closer to 180. Okay. um okay Just based off recent race results. um Like my 12K cross, my average heart rate was close to 180 and I felt in control.
00:38:10
Speaker
Yeah, okay. So I'm kind of basing it off that. um But threshold's closer to 180. um And then so I feel like when I know I've done like six-hour races at just under 170, 169,
00:38:24
Speaker
and those felt okay. So I'm looking at sort of when I'm trying to sit in the 160 to 170, which is where I was sitting most of today, that for me is that kind of six, seven, eight hour race feel in a way.
00:38:38
Speaker
So it feels like I can go forever. When I was sitting in the 140s to 150s, that just feels like a touch above easy. um so I'm going to say low. But you are moderating effort off heart rate rather than temperature feel or what do you I find I like today was the first day where I went, okay, I feel hot.
00:38:56
Speaker
um Last week when I was easing into this, like I can tell that my body is hot because of A, how much I'm sweating and B, I know my numbers on the elliptical I'm using and I had to go easier. Go slower. yeah Like a much higher heart rate.
00:39:09
Speaker
So that is obviously the signs that my body's working harder, which is what you're going for. So I go, okay, my body is feeling hot, but at no point until today have I felt where I'm going, okay, I'm i'm hot right now.
00:39:47
Speaker
Because that I would say that might be you might be getting closer to sort of 39, closer to 40 when it's starting to get really, really bad. Possibly, but I wouldn't have thought it would come down so quickly. if i'd Like, to be fair, eye as soon as my heart rate sparked, I went, okay, adjust.
00:40:00
Speaker
um So I didn't want to sit there for anything. I think you're surprised how quickly, like if you take off a layer and get like a little bit or get a little bit of convection in or something, like your body can cool really quickly. Yeah, fair. But anyway, yeah, it is interesting.
00:40:13
Speaker
so So sort of roughly off heart rate, but also off feel to some extent. Yeah, essentially it's been for now like at I might invest in a sensor, in a heat sensor, a core sensor just because I know that I want to do this.
00:40:28
Speaker
ah But at the same time, I'm in that period of going, okay, I know my body so well by now that I can feel when I'm overdoing it versus when I'm going, no, this is sustainable. And I go, when I'm doing an hour uphill on the treadmill, I'll often just run the whole hour with my heart rates at 160. I'll be obviously going faster.
00:40:47
Speaker
um yeah But i I know I recover well from that just when it's not heat stimulus. Well, it sounds like zone two. If you're feeling well, then you should be fine. my thinking is that that should be fine if I'm running slower but hitting that heart rate because of the heat. yeah yeah I should continue to recover from that because my body's used to that aerobic stimulus.
00:41:07
Speaker
I'm just trying to get the added benefits of the heat. And my other question was why are you doing hour exercise? Like what's the, why is it, why is it an hour that you're doing? Is that sort a reason behind I've seen in research, you want it to be as long as you can with, while still able to recover.
00:41:26
Speaker
um And like at the end. ah Going straight to an hour? will. ah've been I've been doing sauna for months. Okay. So it's not it's not as if heat training itself is brand new to me. I've been doing uphill runs into the sauna for 30 minutes.
00:41:42
Speaker
Yeah, yeah. So you've got you've you've got some background in it. Yeah. so I think that's one thing to keep an eye on if people are dabbling in this. Like the first thing, and I throw this disclaimer every time we talk about heat, but it's good to know roughly what your heart health is like or like if you can get some, like I would check up with your GP before you even think about doing this and let them know that you're thinking about doing it and even go past that.
00:42:06
Speaker
But like, for example, me, like I had to check some stuff a few years ago when my iron was low and my doctor ordered a stress echo. So like I know that my heart doesn't have any defects.
00:42:18
Speaker
It's healthy as of a few years ago. Like there's no there's no issues with my heart at all. So like I can go into it quite comfortable, but like sometimes people can have heart defects that potentially don ah don't give them an issue until they do something like this. So I would suggest people talk to a medical professional before you get into this or take it really easy easing in.
00:42:40
Speaker
Well, it's not just the heat training though. probably do both. it's definitely not just the fact that adding heat in. Like as I said, my consumption during this, like I'm eating and drinking like it's my job during these things, but also before and after. um Yeah. Like replacing all of the fluid that you lost and more.
00:42:57
Speaker
um That's super important within the sort of hour after you finish. um But yeah, I had blood tests last week to check everything under the sun yeah in terms of blood tests and check that that was all fine.
00:43:08
Speaker
I've also upped my iron supplementation because like altitude, heat training, if you want the benefits, you need ferritin and you need iron in your system to actually bump up the um hemoglobin levels. as your yuk There's a lot of scientific things going on inside the body as your blood plasma increases and all sorts of things.
00:43:28
Speaker
ah We're not the podcast to be giving all the scientific information, um I will say. David Roach's podcast, just go there. Megan's a doctor. Listen to them. um But at the same time, I think that adding in heat training is just doing your run while wearing a lot of clothes.
00:43:45
Speaker
It's also adding in taking care of your body so much more to allow it to actually adjust to that as opposed to just be depleted. Like if I was ending each of these things feeling depleted, the rest of my runs would suffer so much.
00:43:57
Speaker
Um, But I found a way and I've, to be fair, I found this way over years. Cause I used to have to do this on all of my, I used to do like five times a week heat in the lead up to world champs. Um, and it was doing the same thing, knowing that my body recovered well from it and how to fuel it and how to get the electrolytes in and all those sorts of things. So.
00:44:15
Speaker
um As much as this is the first time on the podcast I've done ah very – I'm planning to do a very solid block of it. um Heat training itself is it by no way – You've done – you're not a stranger to it, yeah. no So I know when my body isn't coping, I suppose I can say. And I feel like I can pick that up quite early.
00:44:34
Speaker
And so far, I actually just feel freaking amazing. So um um I love the feel you get afterwards and I love how fit it makes me feel over – doing it for six to 12 weeks. Um, but there's ah very, very easy way to do it very wrong and it can destroy you a little bit.
00:44:51
Speaker
So don't do that. Don't just jump into what, like I was watching videos. It was very funny. On one of my heat training sessions, I watched Killian's latest video, which includes a lot of his heat training and he's like in a 40 degree room on a bike for two hours.
00:45:04
Speaker
ah And I'm like, oh my God, he's doing that like every second day. Anyways, was very, it was very interesting. Um, watching someone else heat train while heat training.
00:45:15
Speaker
Yeah, because you you can get the benefits from ah much less. Like I think the brief the the research that I'm aware of is that sort of like this 50 minutes is what they use a lot. But again, they in the research, they use a dosage that they can they really need to see some sort of cause and effect. So they go a bit over potentially than what is actually the minimum required. Yeah.
00:45:37
Speaker
The research isn't necessarily the minimum dose. It's usually the maximum dose so that they can actually see some sort of effect. um So, yeah, you can start a lot lower. And like you said, if you want to hear more about heat training, David Roach talks a lot about it, David and Megan Roach on the SWAT podcast.
00:45:56
Speaker
um So you can sort of get some ah more insights there. and um But, yeah, I've been starting. it's because in some ways I actually recommend starting passive. Yes. Yeah. It's probably not a bad idea. and you didn't Get used to it. troll Get used to it. And all those sorts of things. And like you learn a lot just by doing it passively. And I feel like it's a lot easier to not overdo it as much.
00:46:15
Speaker
Yeah, and it's all access stuff. And if you're doing passive, like sometimes the easiest way to do it is do your run beforehand, finish, and then do passive because your heart rate's already up and your body temp's already up. So you don't need to do passive for as long.
00:46:27
Speaker
But even like 20, 30 minutes, they're saying is going to be, it potentially give you something um and you can build up slowly. But yeah, I've been doing 30 minutes um and I've been religiously keeping my heart rate inside zone two is sort of my way of measuring it. So I just slow down if I'm, and my step, I've been doing it on the step up, um, for most of the sessions.
00:46:53
Speaker
Um, and I've had to go a lot slower than what I would do if I didn't. And I think that's, that's what you've sort of feel the same. So yeah, yeah. I think having a gauge of intensity is, is important.
00:47:04
Speaker
Um, the temperature sensor sounds like it's potentially a good idea, but it's also very expensive. So heart rate maybe is a good, good option. Um,
00:47:12
Speaker
So yeah. Interesting times. Vlad, any thoughts as we've ah recapped what we're doing? Are we being complete noobs about this or give us, give us everything? No. So I kind of played around with it a bit more before the Asia Pacific, um, trail champs and did the five weeks of 50 minutes, five times a week.
00:47:34
Speaker
Um, which was pretty hard. Like i was feeling good till the second last day before the end of those five weeks. And that's when I said like my heart rate went from that zone to, to like one 65 and even just walking back home is still stayed up really, really high.
00:47:52
Speaker
Um, and then did not feel great for a couple of weeks after that. So that's when I felt like i overdid it. And, Yeah, now I'm coming back to it a little bit safer.
00:48:04
Speaker
so I do free passive sauna sessions straight after my run three times a week. And then three times a week, I just do my morning jog, which is 30 to 50 minutes just with an extra layer on. So um does it's not crazy HIIT training, but definitely doesn't feel comfortable. And I get my heart rate is probably about five to seven bits higher than usual when I have my second layer on um while I'm still keeping the same pace.
00:48:36
Speaker
So I rather, I've been doing this for couple of months now, but I'd rather stay on this for a bit longer before I go back to, you know, three layers, you know, waterproof pants on again and stuff like that, because that's, first of all, it's not fun.
00:48:52
Speaker
um It's not that enjoyable. What do you mean? i love it. Depends who you are, Vlad. Yeah. i mean, like, so, as so yeah, I kind of did 23 sessions of like, you know, heavy clothing during runs and maybe another, maybe 15 sessions on the bike before that for a couple of weeks.
00:49:11
Speaker
Um, but yeah, it's, I don't know. I feel like you go a lot slower, you run a lot slower. And, um, I just want to see how I feel with just an extra layer because I do feel like it's uncomfortable and I'm sweating more and, um,
00:49:25
Speaker
I think by doing that for 30 to 50 minutes, three times a week, and then three times 20 minutes of sauna, I should be getting some benefits.
00:49:36
Speaker
I feel like that's the ah East African model, isn't it? They just wear lots of clothes all the time. Yeah, yeah. Like always have an extra jacket on, not a layer on. Yeah, you're right. They do a lot of their runs with an extra layer on.
00:49:48
Speaker
Um, probably maybe a little bit cooler where they're training altitude than, than in Perth, but yeah, it just gets my heart rate, literally five to seven bits higher, but I can still like run a bit quicker when I was running with all the jackets and two pairs of pants, you know, I just felt like I was going so slow that.
00:50:06
Speaker
He wasn't that enjoyable and I, it was going from like being really, really hard. to then being really sweaty and wet and almost like feeling like it's a bit cooler and gets a bit easier as well.
00:50:30
Speaker
Yeah, I think that that's probably where I might try that next is on a treadmill. But yeah, outdoors on the trails just wasn't that fun, especially like first 20 minutes downhill. And then I guess, yeah, 25, 30 minutes of uphill running.
00:50:47
Speaker
um So yeah, it just going really, really slow. But yeah, ah i I mean, I love the sauna now straight after the run. It feels good. not bad, hey?
00:50:58
Speaker
Yeah, it feels good. And I feel like there should be some benefits. Maybe not the same as Killian doing two hours on the bike, you know, every second day.
00:51:09
Speaker
yeah, seems like everybody's been doing it. It's like the of the month too. Jakob Ingebrigtsen's been doing it while he's injured too. That was the latest video I watched another person eat training. Yeah, I feel like yeah a lot of people are doing it I mean, obviously, the cyclists have been doing it for a lot longer, and now it's getting more into running.
00:51:28
Speaker
But yeah, it seems like I've seen you guys the last week, all with your jackets and stuff like that. And pretty much everybody now is cycling indoors with jackets and running on treadmills with jackets.
00:51:40
Speaker
See how long it sticks as well. It feels like, you know, It's a bit of a short term fad. Yeah, exactly. feel like this is part of running that I love though. The whole experiment of it.
00:51:50
Speaker
Like how do I get fit for me? Like what works for me? What doesn't work for me? But it's like, it's like this whole great big experiment of one trying to get better at this sport because everyone is individual, but there's a part of me that absolutely loves stuff like this.
00:52:04
Speaker
Cause I get to like, get out the scientist in me that then also loves running. So Yeah. And it's definitely like one of the last percentages you want to add into your training. There's a lot of easier ways of improving fitness, you know, rather than running with free jackets and two pairs of pants.
00:52:23
Speaker
and And obviously, like you're saying, you're in a public gym. That's next level as well, because the amount of sweat that I was getting from those runs That's why I'm trying to contain it.
00:52:33
Speaker
You contain it within yourself. To be fair, it's not full public. It's like building gyms, like big apartment building, and it's the gym for the apartment building. So like public in resident sort of way.
00:52:47
Speaker
Lots of random people in there, but at the same time, not not in anytime fitness or something. Yeah. Yeah, I mean, I kind of did HIIT training without even knowing that probably like 10 years ago. I used to do three times a week Bikram yoga and they go for like an hour and a half. I was sweating so much and obviously like the poses were pretty hard and I was going all out in those sessions and that was kind of, I didn't realize it back then, but that was HIIT training and I did some of my best running back then without even knowing that I was getting back to Bikram. Love it.
00:53:21
Speaker
Next month we'll see you include that in your training again. i think for now I'm just trying to do anything that is closer to home. So like, you know, trying to waste time on going. So I'm like, I'm looking at getting a secondhand treadmill and,
00:53:34
Speaker
and doing some uphill treadmill work at home just because I've got to save on that trip to the gym. But yeah, once I do get that treadmill, I might start doing some HIIT training at you know slowly building up to you know two layers and three layers.
00:53:50
Speaker
Yeah. but more Perfect. Well, I think that ends our – it's a long heat training chat, um but it is definitely the flavour of the month anyway. And as you can tell, me and Brodie have jumped right on board.
00:54:01
Speaker
um I do feel like I've been on board for a long time, but just – riding the Riding the wave of the the multiple jackets that I've never done before. um ah Looking like absolute noobs.
00:54:12
Speaker
But um moving on we will actually just quickly cover this question because it came through on my Strava and I feel like for all of us it's going to be a fairly straightforward and quick-ish answer and that is just someone asking on my Strava about the best watches for trail running.
00:54:29
Speaker
um So just throw it at me. What's your favourite one you've done or like things that you look for in a watch that are specific to trail running, I suppose. That might be somewhat helpful.
00:54:40
Speaker
Yeah, i like I like personally look for something that has good battery life over the last few years. Like I've had some watches that but ah that didn't have heaps of battery life, so I went to ones that had a bit more.
00:54:51
Speaker
Yeah. and just because I'm really bad at recharging my watch. So I like one that can like last a whole week. and And even if it's on 10%, I can still do a two hour run. So that that's pretty nice.
00:55:04
Speaker
um And some sort of map function, but literally every watch nearly now has something on it. But yeah, for me, it's like, I actually don't think there's one brand that's better than the other brands. They're all very similar. They all price a watch.
00:55:19
Speaker
They all have a watch at a very similar level. Like they have like their basic level, their medium level, and then their like alpine level. um And there's different price points for those different watches. And maybe you can get a deal at times on different ones. But yeah, I haven't had much.
00:55:34
Speaker
I've had a Garmin experience. I've had a Sunto and I'm now using Coros. But like for me, it's much of a muchness. I mostly think like, look what level you want.
00:55:45
Speaker
And for most people, the basic level of all of these watches is fine. Like it has the mapping function. It has everything you need. Like for the Coros, I got like the intermediate level. um And i don't really use most of the functions on that.
00:55:59
Speaker
And I definitely don't really think most people need like the top level of these watches that are more for mountain sports and stuff because we're not using, that's more probably more for like mountaineering and that sort of stuff.
00:56:09
Speaker
So yeah, I would say most people can get away with either the sort the basic level ah So for me, I know Coros is like a Pace, Pace 3, I think it's called, or the medium level for Coros is like an Apex Pro.
00:56:22
Speaker
Those two levels. I don't think you need to go higher than that, but that's just my personal opinion. But the the other watches all have the same level of watch. You're just going to figure out which which what what functions you want.
00:56:34
Speaker
Vlad? Yeah, I mean, similar similar to Brody, I went with a Sonto, then a Garmin, and now a Chorus. um Yeah, definitely Chorus. I guess when they came out, um so they're actually based out of Shanzhen, so right next to Hong Kong.
00:56:48
Speaker
So when they did come out, they were super cheap. This is back in 2018, 19, you can get a really good watch for like 150 US. Now they're pretty much priced the same as a Garmin and and other brands.
00:57:01
Speaker
um But yeah, battery life is a big thing. It is nice to charge it only once every two weeks. One thing that I was thinking about is that probably won't take long before they will have like heat sensors in them. Yeah, it would be bit of a game changer for...
00:57:21
Speaker
for the for the for the heat sensors out there um that are like ah selling out right now um so that'd be pretty cool um but yeah i feel like you know i do actually look track my sleep with it and it's i don't know how accurate it is but it definitely feels like it's getting better the race heart rate is getting better with every update um So yeah, I feel like they're all very, very similar.
00:58:00
Speaker
Yeah, and I'm ah i'm a Suunto that I've used Suunto for years. I used Garmin before that, but I like the, i will say the one thing I like is the Suunto app, like the interface of the app I find really easy to use, which for me,
00:58:13
Speaker
is more like I spend more time on that app than I do fiddling too much with my watch because of the mapping and everything. So um for me, the main thing that the main features I use for trail that I will always look for in a watch um is the mapping because feel like I'd get lost way too much if I don't have...
00:58:31
Speaker
the map to follow up on my wrist. um And I do, like to be fair, i've I don't necessarily know that this makes it a huge amount more accurate, but it seems to based off other people's watches.
00:58:43
Speaker
um I like having a level of watch that has barometric altitude. So it's a that may purely because I do use it a lot for uphill sessions and those sorts of things. I don't know.
00:58:56
Speaker
Seems like, okay, it's got something else in there that's going to make the altitude more accurate, I hope. um And I also track all of my sleep and HRV. So my watch has the HRV, which I do look at every morning um and do use as a guide and I find because I've been doing that for so long with the same watch, it feels like it always tracks with how I'm feeling.
00:59:18
Speaker
um And the sleep for me, like it's it's just, it's not necessarily something I use to change the training for that day, but I use it longer term to go well, damn, I like really need to switch something up here or it, I usually know I'm about to get a little bit sick before I feel it um just by tracking my HRV and those things. So I do like that feature.
00:59:38
Speaker
um And then the only other feature, as they've both said, is battery life. So usually when I'm talking to people, I say buy whatever watch you can afford with the longest battery life just because ah otherwise i you get stuck with what without a watch too often um having to recharge it.
00:59:55
Speaker
yeah The one balance I found on the the battery life is actually upgraded to the intermediate like with the Coros. um and it has increased battery life, but then it's also increased weight. Like the weight's not that big, but literally the basic level of some of these watches, you cannot even notice them on your wrist.
01:00:12
Speaker
So like, I don't know, I really like the basic level and it still had a still had quite a good battery life. It's not quite as good as the one I have now, but like to get more battery life, the watch has to be a bit bigger. But yeah, that's just something to think about. Yeah.
01:00:25
Speaker
It is what I'm currently using the Suunto 9 Peak Pro from, it's like three or four years old at this point and it's going damn strong, but it is the size of it because for years I was with Suunto and they were huge on your wrist. Yeah, yeah. And you can notice it when it's really big.
01:00:40
Speaker
so if When I had the Suunto, it was so massive, but that was like 10 years ago. Yeah, they're smaller now. They're way, way smaller now, which I'm very appreciative of because I have quite a small wrist. So if you have small wrist size, does matter.
01:00:52
Speaker
um Yeah, yeah, my wrist is pretty small. Yeah, yep. So try and look for that like yes ah the smaller one with the largest battery life. um I was just looking. Yeah, I could go on a 16-hour run right now with 40% battery life. So that sounds good. Yeah, solid.
01:01:09
Speaker
But hopefully that answers your question. um And we are going to finish off with some results. um Brodie, can I throw to you first for Kaipo Forest?
01:01:21
Speaker
Yeah, so we had a, this is one of the trail running South Australia races in South, over in Adelaide. So Kaipo forest. I think it's like this beautiful pine forest um with some not too hilly, but with like a little bit of climb.
01:01:39
Speaker
Mostly I think some nice like flowy trails, which looks cool. um We had, we'll go through the 24K results. So in the women we had, the winner was Charlotte Ashmead in 1 hour 51.36. In second was Morwenna Jones in 2.038. And third was Raina Tevesh in 2.04.19.
01:02:03
Speaker
Only four seconds ahead of fourth. Yumi Oi was four seconds back. So bit of a sprint finish there, looks like. Ouch. It was been fun. And then in the men, ah we had Ethan Pink in first in one hour, 35, 23.
01:02:22
Speaker
Second was Mark Hollingsworth in one hour, 39, 03. And another close finish 30 seconds back was Andrew Heitman in one hour, 39, 39. So, yeah, it looks like I know Ethan, he's an orienteer.
01:02:37
Speaker
He was at Asia Pacific Champs last year for the under-23s. um so yeah it looks like he had a a good run sporting some nice bix kit i saw so um he was looking good um and looks like pretty fast time so good on him nice and did i like did i give you another one to go through you gave me another one tyler tyler windham ran so we' we're talking about marathons before you you teased this result um Tyler ran UTA 50 with Vlad a few weeks ago. i think he'd be happy or okay with, maybe not happy, but okay with me saying that he didn't have as good a race as Vlad maybe.
01:03:16
Speaker
He didn't have the greatest day the 50K. He was coming off the Buffalo 100. Yes, coming off Buffalo, yeah. yeah He finished, I remember him and Billy Curtis finished together and I think both of them had a rough day and they just enjoyed the last few Ks together um in the 50.
01:03:33
Speaker
But yes, we I was talking to Tyler ah on the weekend and he said that this marathon was coming up and that he was going to do it because it's point to point, which is cool.
01:03:46
Speaker
It's called, what was it called? Pub to Pelican. Public Pelican. I'm just looking. he's He hasn't changed the name. It's just called Morning Run, which is a big flex. Oh, so it's net downhill.
01:03:59
Speaker
It's net downhill. So the first half marathon is downhill. And I remember him saying he had a bet with a friend or they had a there was this sort of running bet to get through the half marathon point in, I think, under 70 minutes.
01:04:14
Speaker
um And unfortunately, I think from what I can tell, he may have just missed It looks like he's done 71-ish, which is still a pretty impressive run.
01:04:25
Speaker
But that's the downhill section, and then it's pretty flat for the next half marathon. But overall, he's run 2.31.16 sixteen few weeks after UTA. There's a little bit of climb in there as well. There's ah a bit of a climb in the first bit.
01:04:40
Speaker
Yeah. but overall downhill. So that's still a very impressive run. The pace chart looks like someone's absolutely died in the marathon. But when you look that. Yeah. Well, I also think that's what he said he was going to do. if that's the aim, that makes so much more sense.
01:04:56
Speaker
Yeah, he wanted to he wanted to get to the – they would have this running bet of who can get to the halfway point. I think it might be a pub even in the middle. there's um There's something at the halfway point.
01:05:07
Speaker
Love that. And I think it was 70 minutes. So it looks unfortunately like he missed it, but he's still run. See, he's only just missed it by about a minute. Nice.
01:05:18
Speaker
Very, very nice. um That's still just a ripper run. um off the back of what he's been doing. So well done, Tyler. And I'm going to take us to In The Raw up in Queensland.
01:05:30
Speaker
i have It's a 25K. I have been trying to look for the elevation and some of the stats and I can't quite figure it out, the website just yet. But there were some really quick names in here. so on the women's side, it was won by Ella Heinegger.
01:05:46
Speaker
I'm going to hope that's how you pronounce your name, Ella. And that was in 2 Hours 22. Then Buhar Bali ah was in second in 2 hours 30. can't remember what she's won, but she's won something. We've called her out before a few times. And then in third, Ursula Adams in 2 hours 33. So go, Urs.
01:06:06
Speaker
And on the men's side, the winner was Jack Gill. in one hour 59 and he beat Lyndon Laurie in second in two hours and five and Travis Coleman in third in two hours 14 14 and then ah the other result that I saw pop up that made me very happy to see um was at actually at the Great Keppel Island trail run um which is the one on Great Keppel Island fun fact um but I can't quite, again, can't see the elevation chart, but it looks like they run like the whole length of the island, but looping around, which looks like a great big tour of what looks like a very cool island.
01:06:44
Speaker
On the women's side, it was won by Montana McEvoy, who was a World Champs mountain rep. I was on the team with her in Thailand in 2012. t Damn, whatever year that was.
01:06:57
Speaker
21, 22. And she ran it the 46. Did I get that right? 27K. in two hours 46 for the win. it's really cool to see Tana...
01:07:10
Speaker
twenty seven k twenty seven k in two hours forty six for the win so it's really cool to see tanna And she won by quite a way. So second was Sandy Leach in 3 hours 10 and third Mindy Durden in 3 hours 20.
01:07:36
Speaker
And then other results from overseas, Vlad, have you looked at Steph Austin's run? Oh, I did, which is pretty crazy. She has it on Strava. It is an official race, the Everest Ultra downhill race with a bit of climbing.
01:07:54
Speaker
So it 67, 68K, starting at 5,200 meters of elevation, ah our above sea level, sorry, 5,200 above sea level and finishing at...
01:08:08
Speaker
three and a half thousand meters above sea level so pretty much um everest base camp um going down with a couple of little climbs in the middle there um which yeah i guess like i was saying when you get older that you're trying run all those bucket list races um so maybe that was one for her um yeah well i haven't really seen um an official result but looks like um came first out of the internationals. I'm sure a lot of Nepalese are doing that that race. It's always won by Nepalese, yes.
01:08:39
Speaker
ah When I saw, i couldn't find the ones for the female for the race she did, but there was a post online um on Facebook that had like top three in all the events and they have separate leaderboards for foreigners versus Nepalese because the Nepalese are always so much faster.
01:08:54
Speaker
Yeah. um so it they very much had like top three nepalese top three and it was like a long way between the foreigners and the nepalese so makes sense yeah definitely definitely what i i'll raise it i wouldn't mind doing one day i was gonna say vlad i can i imagine we're gonna see you there at some point yes definitely no it's a possibility for sure in the next few years also running downhill at that altitude is not that bad Um, she did, there was a bit of a climb when, when they went down to 4,300 meters, um, but mostly, um, downhill, but yeah, would, would be a fun race. And also we saw another trail runner that does a bit of road running, um, lately, um, Fraser Darcy ran 64 minutes for a half marathon, which is absolutely insane.
01:09:46
Speaker
Um, Go Fraser. Yeah, I just can't. Yeah. I mean, he's been doing a bit of trail running. Not a crazy amount of trail running, but looks like lately he's just been doing really well at marathon distance, road races, half marathon, 5Ks.
01:10:05
Speaker
um So yeah, pretty, ah I mean, he could do so well on the trails because he's got so much speed and probably the fastest trail runner we have right now I don't know any other trail runners in Australia that could run 64 minutes for a half marathon.
01:10:25
Speaker
Yeah. I think there's probably some that have potential, but they would need to do a bit of time on the roads to sort of get closer to that. Yeah, yeah. I heard i heard Mikey Domingiantis might be running some road races, so we might see where he stacks up.
01:10:39
Speaker
Nice. Yeah. I don't if 64 is 64. Oh, i no i don't think i don't think you'll run but i think that'll show how good this is Yeah, this is next level. This is, you know, up there.
01:10:53
Speaker
Probably one of the fastest half marathons in Australia and he finished 14th with the winners running 61, Brett Robinson coming third. So, yeah, obviously. ah Yeah, the depth in in that race was really deep. Actually, I'm in Launceston and it was on yesterday, but i didn't I didn't go down and watch, but I saw a few runners in town actually.
01:11:13
Speaker
Yeah. But ah yeah, they were really, they're really aiming to sort of hype out the half marathon now. And they they had some international runners and like all of the best Australians were there as well as like a lot of depth.
01:11:25
Speaker
So I think Fraser coming 14th in that field is pretty impressive. And from what I could tell, I think it was quite a healthy PB. um He ran 107.29 last year. yeah two minutes yeah yeah c m one zero seven twenty nine last year and Sunshine Coast and i I reckon we yelled that out and said that was really quick so yeah he's run even a bit quicker than that so yeah he's he's moving well awesome yeah hopefully we don't fully lose him to the roads because those kind of times can mean that is like wow I can really go pretty deep in road running right now um it does a bit of trail running so hopefully it does a bit more
01:12:03
Speaker
and that speed can really come through on some races. I know he's done some like longer races where he didn't do that well. He did the Austria world champs. The short course didn't have a ah are a good day there, I guess, because he finished 88.
01:12:19
Speaker
And yeah literally i maybe five people in that race could run a a one or four half marathon. So yeah, hopefully you can use that speed We might have to um get him on again and see what he plans to do.
01:12:36
Speaker
Yeah, well, I think that I've spoken to him twice this year and I think he's he's still got his heart in the trails to some extent. He's just enjoying going after some road times and seeing progress there. So i don't think it fully I don't think we've fully lost him, but I think he's seeing that if he wants to be competitive in trail running, he does need to be really quick on the road. Like he needs to be a really good athlete. So he's going after some of that, I think was sort of his take on it.
01:13:00
Speaker
And I think just to put that into perspective, like James Wormsley PB is like a one or three. So he's not that far um of, you know, being at a Jim Wormsley type of speed.
01:13:13
Speaker
um So yeah, hopefully, yeah, hopefully it does more trail races. It'll just be good for us. um And it doesn't go too deep into a road running. Hopefully, hopefully wash this space.
01:13:23
Speaker
um But that's all our results for the week. And moving on to next week. Next week's actually quite well, feels like a big weekend to me in trail running. um Mostly just because we've got some, two races I'm following along quite heavily. One being the next Golden Trail National Series race in Newcastle, the Coastal Ascent.
01:13:41
Speaker
um I have had a quick look at the start lists and there's been, there's some people on there that we know are going to be scratching and then bunch going on there. But from what I can tell, top contenders, and now this is off a very quick glance. So if I do miss anyone or by the looks of it, some people haven't entered, people may have just listened to the episode of targeting the ticket.
01:14:01
Speaker
that came out yesterday with Toby somewhat undecided as to whether he goes or not. I'm hoping he does. But on the men's side, there is Leo Peterson. He's going to have to go in as the favourite off the form he's currently got and the win at UTA. And um this was the one he didn't win last year though, yeah? This was the one Tate won?
01:14:21
Speaker
Brodie? Yes, yeah, I think. ah Yes, yeah. Yes, yeah. I can't really remember. No, Tate won KMR. I think Leo won this, but Tate wasn't far behind.
01:14:33
Speaker
Oh, okay. Yeah, yeah. there was I knew there was a battle out the front, but no, you're right. You are correct. Tate won KMR. So Leo's there, at Toby, Nathan Pierce, so from the Targeting the Ticket series, and then Zach Newsham's also in there. and he I can't remember where he came. He was near the front-ish at UTA 22, I believe.
01:14:51
Speaker
um Top 10. I think he was top 10, yeah. Maybe ninth, I'm going to say, but I don't know for sure. Hopefully he hasn't shortchanged you there, Zach. But yeah on the women's side, Steph Austin is on the start list.
01:15:03
Speaker
If she backs up Everest Ultra and the trip home, that'll be um interesting to see. But she's in the series and it is a local race for her. It's in her hometown. So it'll be interesting to see if Steph Austin's there. of Obviously, Bridget Lunn, if people, again, have listened to Targeting the Ticket, she'll be there.
01:15:20
Speaker
um Ingrid Cleland, who was actually... well, third across the line last year, but took a wrong turn. So got relegated to one behind me, but she was in front of me last year um when ah we did coastal and she also lives in Newcastle. So if you look at her Strava, a lot of her training is on the course.
01:15:38
Speaker
So I think she'll be up there. Jessica Purbrick, who has come fifth, I think at UTA 50. Can't remember what else. Oh, by the way, Ingrid, do you guys know the name Ingrid Clelandt?
01:15:52
Speaker
Um, you heard she's won six foot track at least once, if not more. Um, and she's about a 34, five minute 10 K runner as well. So she's like got a bit of both, um, going, but yeah, Jessica Perbrick, who I think was fifth at UTA 50. I remember the name back in 2022, maybe, um, Michaela McDonald, Georgina Beach and Katinka Von Elstner Wellsteed.
01:16:20
Speaker
So, That's a really strong women's field, which I'm excited to see how that goes down. um Both of your picks, I'm going to say Leo for the men. I'm sorry, Nath, because I know he'll be listening to this, but Leo seems unbeatable at this point.
01:16:34
Speaker
um And then on the women, I am rooting for Katinka, training with her, but I am biased as they come when it comes to that pick. So what are your Oh, I think Leo would be very hard to beat.
01:16:46
Speaker
He's very good over that sort of race, I think. And he's done a recce on the course again. He did it last year. Yeah, and I think he's on his firing at the moment.
01:16:57
Speaker
So, yeah, I think he'd be hard to beat. Sorry, I just checked. Zach came seventh. Sorry, Zach, not ninth. Yeah. um And in the women, yeah, I think I'm goingnna i'm going to just pick the same as you, Sim. I'm going to pick Katinka. I think she's <unk>s been training really well and her run down at KMR was very impressive. um so And I think maybe this course might suit her even a bit better than KMR. Well, she won well so she won last year. Hopefully she doesn't take a run for her 300 to True, yeah, yeah. So if she can make sure you put it in your watch, Katinka, and you'll be fine.
01:17:31
Speaker
Vlad, any picks? Anything different? i I'll go with your... choices Same, same. Awesome. Awesome. Well, either way, follow along. That will be interesting to see. And the other race, which is one I am doing, and I am very, very excited to finally be doing is Wandi Cross, ah which I'm going to say, it's got to be the steepest race in Oz, right?
01:17:52
Speaker
Like it's got to have the most gain per K out of any race in Oz? Yeah, I think so. i think it's it's most most like sky running race in Australia. For sure. So I think they released some of the most recent stats on it. 26.3 K with 2,500 up and down and is the one I'm doing.
01:18:10
Speaker
I believe um I've been trying to find what the fastest time on the course is and I believe it's just over four hours. Anyone feel free to correct me on that. um but For the men or the women?
01:18:21
Speaker
For the women, sorry. For the women. I think it's like four hours and one minute. So that seems like a fun time to chase. um Yeah, and the men is over three hours as well. like yeah I think it's maybe low threes, but yeah, not it's it's a long it takes a long time.
01:18:34
Speaker
But there seems to be quite a few people rocking up. I know on the men's side for the longer ones, sorry, there is also a 14K that they've actually just figured out is closer to eleven k Um, with about a thousand up and down and on the longer distance, the extreme Billy Curtis V Blake Turner on the men's side.
01:18:51
Speaker
So that is going to be, I'm going to be in the race. I won't be able to observe too much, but at the same time I'll be coming across the line and the first question will be who got it. um And I'm not sure of any other women in the longer distance.
01:19:04
Speaker
So, again, reach out if you do know of any. um But we can't preview it other than I'll be out there having fun. But in the shorter distance, so the 14 slash 11K. I know James Barnett's running. I'm not sure about Hayden. Do you know anything yeah on that side? I saw it on James's, but I'm not sure about Hayden.
01:19:22
Speaker
Yeah, well, at least James Barnett's running local. And then ah Georgina, um I'm blanking. Um. campbell That one, Georgina Campbell and, uh, Matty O'Donnell both going around in the 11 K. So that's all the names I know. i haven't seen the start list for this one. This one's just, yeah I think there's some bright locals as well that are fairly decent, that it'll be wood in them in and amongst it.
01:19:48
Speaker
Um, I think I saw Joe Dorff on the list and there's a few other, maybe Dan Trevina as well. I'm not sure, but I saw Joe's name there, but, um, yeah, there's always some, some, some nice strong, bright locals that will get around that one.
01:20:00
Speaker
Um, Billy was trying to convince most of Australian trail running to go. So he managed to get Blake. He managed to get Blake there. He was trying to get me to run it. and Blake was not going to be hard one to get. Yeah, but easy to convince.
01:20:12
Speaker
um I really wanted to run, but yeah, wouldn't have been the smartest call. Fair, fair. Well, for me, it's the start of a massive training. Like I've got three big days back-to-backs that start with the race. So I'm excited to be in Bright.
01:20:24
Speaker
I'm hoping I might be able to convince some of the others to come out again on the Sunday for a very long run. i to Try not to break too many people. I think i'll at least I'll find someone, surely. Someone will come out for five hours the day after the race, if you're right.
01:20:38
Speaker
But either way, that's what's coming up next week. I'm sure there's other races. We will try and recap as much of them as we can next week, but we've been going for quite a while, so um I've got to go get on the bike.
01:20:50
Speaker
And it's been a pleasure. Thanks for joining us for Episode 60 of the Peak Pursuits podcast. We hope you've enjoyed listening and we'll all speak to you. I didn't say here what you guys have got coming up.
01:21:02
Speaker
This is me doing an outro, just trying to get think get it going because Brodie told me we had to finish five minutes ago. But Vlad, what have you got coming up? No, just training. Just going to try and build on top of of what I've been doing.
01:21:13
Speaker
And Brodie, are you jet setting anymore or are you actually getting a week of training at home? No, I leave on the 19th of June. So I've got just under two weeks before I go to Europe. So I've got a yeah, doing some work, get myself together, get myself sorted. So I fly home today and then um yeah a couple of weeks at home and then and then off to Europe.
01:21:31
Speaker
Good. Hopefully we can get a run in together this week. But I will now finish off that outro and go, thanks for joining us. We'll be to you next week. See you.