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Episode 16: 2025 Aus Champs Announced, Bulgarian VK’s & Fruit Tingles
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Welcome to Episode 16 of Peak Pursuits, your ultimate podcast for everything trail running in Australia. This week’s episode is hosted by Sim Brick, Brodie Nankervis, and Jess Jason, bringing you training updates, listener questions, trail fails, race results, and exciting trail news.
*** Audio quality note - Hail tried to be the star of the show just for a short period during Jess's training week, stick with us as it is short lived and gets much better quickly!***
Start - 43:30 Training Talk
We kick things off as usual with a rundown of our training weeks. Brodie takes us through an epic week of exploring trails in Bulgaria, chasing Strava crowns and getting humbled by technical vertical kilometers. Jess runs through another big week of training in West Australia, mitigating some life stress along the way. Sim explains her last full week of training in Australia before she jets off to Europe, banking some solid sessions with a few tweaks as she handles a small niggle and the team discuss navigating training and travel.
43:30 - 1:10:00 Listener Questions
Next, we tackle two listener questions. The first question from Laurel Trebilco is all about how to fit in recovery and which recovery tools to prioritize on a busy schedule. The second question from Heath Wallace covers the differences between simply laying with feet elevated for recovery compared to using compression or recovery boots.
1:10:00 - 1:12:50 Trail Fails Segment
In our Trail Fails segment, Simone gives us a PSA on what popular lollies to avoid as in-session nutrition. Learn from her experience and avoid these common pitfalls.
1:12:50 - 1:24:00 Trail Running News
We have some big trail running news with the announcement of the 2025 Australian Trail and Ultra Championships. Get all the details and start planning your race calendar!
1:24:00 - 1:32:15 Weekend Race Results
In our race results segment, we cover this week’s trail races, including:
- Summit Shoalhaven https://www.multisportaustralia.com.au/races/summit-shoalhaven-2024
- Rainbow Beach Trail Festival https://results.sportseventservices.com.au/results.aspx?CId=16287&RId=6379
- Australian Outback Marathon https://australianoutbackmarathon.com/race-results/2024-race-results/#4_9C7912
- Clare Valley 50 https://www.webscorer.com/racealldetails?raceid=359748&topn=3
- Russell Falls 6km https://www.webscorer.com/racealldetails?raceid=359754&topn=3
1:32:15 - End : What’s coming up
Lastly, we highlight the upcoming trail races and what to look out for in the next week. Stay tuned for more exciting events and opportunities to hit the trails.
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!
Sim: @theflyingbrick_
Brodie: @brodie_nank
Jess: @jessjason
2025 Aus Trail and Ultra Championships Announcement: https://www.facebook.com/groups/408386929316160/
Music from #Uppbeat (free for Creators!):https://uppbeat.io/t/mood-maze/trendsetter
License code: K08PMQ3RATCE215R
Transcript
00:00:08
Speaker
Hello and welcome to episode 16 of the Peak Pursuits Podcast. I'm your host, Simone Brick, and I am joined by co-host in Bulgaria. Still, Brody Nankervas. How's Bulgaria, Brody? It's very nice. Very nice, quite warm. um So, enjoying it. It's good. He says in a singlet, as I'm hearing four layers and a puffer jacket. And also joined by Jess Jason, who is in the car after her long run in Jaredale.
00:00:40
Speaker
Yeah, yeah. Unorganized as usual. So hopefully this works out. Less unorganized and more the fact that every week at the moment, we're trying to put together a podcast with four people at four different time zones.
00:00:56
Speaker
It's a bit of fun getting this thing out every week and with my travel day being tomorrow, as bad as chaotic as it gets. But to ah bring it back to what we normally do, this so podcast, this episode is full of listener questions about recovery. And then we have the big announcement of most of next year's trail running and road and long track national championships, which on a world champsier is incredibly important. A little trail fail and the results of the week as usual. But Brody, you want to tell us about the rest of the tour was like in Bulgaria and make us all a little jealous about your weather and mountains.
00:01:39
Speaker
Yeah, no, it was good. We um but actually had a day. So when I spoke last week, we'd done three days in a row. um And when I was doing the podcast, we're having a rest day, um which was quite nice. um We're at a nice hotel and managed to find a gym in the hotel, which was great. So just did a strength session. um And yeah, I think it's a bit tricky sometimes trying to find somewhere to do a gym session while you're traveling. um So I try and take whatever opportunity I have to get that done. Yeah, it's always the difficult part. I feel very slack on gym overseas. Yeah, it's it's so hard. and And for me last year, I think like not doing consistent, not doing any gym really or or really thinking about it much meant that when I got home, my Achilles was probably, that was probably the precursor. So
00:02:32
Speaker
So I'm trying to be a bit better with it and and I'm doing some body like stuff outside of the gym as well. But when I see a gym, I sort of get in and get it done. I was probably a bit, my legs are a bit cooked from three days of sort of long time on feet. But I think it was still a good idea to get it get it done. And then the next two days of running, I actually felt much better. So I don't know if that was me adjusting or just doing a bit of strength. It was actually quite useful. um But we did two more running days. On both days, we're sort of being chased by thunderstorms. So that was it a bit scary, a bit more sort of high on high alert as as the guide trying to make sure it was actually safe, um kind keeping an eye on on the conditions and
00:03:18
Speaker
um a couple of days before in the central area of Bulgaria, two people had died being killed by a lightning strike. So we were like just on high alert. So a little bit scary, but we got to we got to get the whole route done. um But it was a good reminder to sort of make sure that you sort of keep an eye on the conditions and check that it's actually safe to be doing what you're doing. I think we think that running is like a really safe sport and we can just do it whenever. um But I think Yeah, it's a good good good reminder to sort of be aware of those things.
00:03:52
Speaker
um But yeah, know it was it it was like okay in the end. We got got the two routes done, which was fun. On one of them, I did it like a little segment. Me and the other guide spoke a little bit about Kalyan last week. He's our Bulgarian trail guide, and he's just like this legend of trail running and in Bulgaria. um We did a little race on this segment on one of the routes, which was fun. And I beat him, but he runs like 250k.
00:04:20
Speaker
I won, but he's like a FKT specialist, not a 15 minute segment specialist. So it was probably a big win. Come on, you you you got to make it a bit more of an even playing field there. Should have gone for a long one. Yeah. We couldn't really just like leave the guests and and go and do like a tour segment. Very true. Was it like an uphill segment or? Yeah, yeah. So it was like um just ah on top of one of the mountains and the guests had sort of spread out a little bit. And we we weren't actually together when we did it. We weren't racing because we were at different points of the guests. But yeah, we both decided that we're going to have a crack at it when we got to it. um So it was just like the final peak was like 300 meters of climb or something. So that was fun to sort of get the legs turning over a little bit. um And yeah, the tour finished up on
00:05:11
Speaker
Wednesday um and then since then I sort of did some just easy jogging afterwards um because I was a little bit beat up after I think the whole tour in the end was five days of running of six days. It ended up being like 120 Ks, something like 7,000 meters of climb and 28 hours on my feet. so Like, whilst I wasn't moving at high intensity and my watch thinks I'm getting unfit, I definitely felt like a big stimulus. So I sort of just jogged it out for a few days. And I've now met up with
00:05:48
Speaker
some two of the athletes who are running World University Champs next week. um And we have come back to Bansko where we were earlier in the tour. um And it's awesome here. It's really cool. It's like this mountain town, the main street, yeah like you look up the main street and you can see the 2,900 meter peaks, which are like these marble, it's called the Marble Ridge. So it's just like super impressive. um So pretty nice spot to hang out for a few days. Um, and yeah, it's a Sunday now. So on Friday, I just did some, did some heel sprints at the end of one of my easy runs just to get a little bit of leg turnover again. And then yesterday I did a session. Um, and I'm trying to get myself into some mountain legs for traffic chemo, which is in about a month now, just under a month.
00:06:45
Speaker
and say that i for you yeah It's coming up a bit scary quick. Like the tour was really good to get some, get some like long time on legs, but I felt like I haven't sort of pushed, pushed, pushed in the terrain much in, in, in the sort of mountains. So I found a, I found a VK route that went, um, from a bit further up the valley, um, that went, uh, yeah, I think it was about 1100 meters of climb from from must have been 1800 up to one of the peaks, 2900. And I was like, yeah, that'll be that'll be great. 3.8 Ks, 1100. And I had a look at the segment on Strava and the fastest time was like 48. And I was like, oh, I've done a VK in 44 before. And that was pretty techy down at KMR.
00:07:37
Speaker
I reckon I'll be able to do 48.
00:07:41
Speaker
says like When you haven't seen the terrain or you don't really know what it's like, and I haven't done anything like this and my legs were probably a bit tired, there was no way I was ever going to run 48. In mind, I was like, there's a chance I could run 48. Wishful thinking. How to crack. It was very humbling. I did one hour and two minutes. So I was like 14 minutes behind that guy. But I think it was, I think it was from a race, the people who had done the segment. So I felt a little bit. menu yeah But yeah, no, it was good. It was good. It was a good effort. um they got I got really like, I was moving pretty well for the first like half an hour and then started to really
00:08:26
Speaker
find it quite difficult at the end and it like it was like this 45 to 50% section that went for I think maybe 200 metres of urn. It was just like on this open hillside sort of ah vibe. It was probably about 2,500 or so. It must have been above the tree line and it was just like, it was a bit like. There wasn't really, there was a few sort of steps between like the grassy knobs, um but it was, za yeah, it was really hard. And that, I think that broke me. And then before that, I wasn't taking any pictures. I was just like, no, I'm doing a hard effort. I'm not allowed to take pictures. And then at the top of that, I was like, I'm done. I'm going to start taking pictures.
00:09:03
Speaker
ah Well done. That's a little bit of a failed attempt there, but it's all good. You had got a good effort out of it. Is it all like runnable? Is it like runnable trail or is it like rock scrambling? It's probably like the most technical leak I've ever done. like It was more technical than KMI and the the bottom section was like it's a trail but because the rock here is, um and I'm not a rock person, but the the the trails are super technical. like It's just like there's this it's just like someone's just thrown a bunch of rocks on the trail the entire way so um that's probably why it was slower than what I thought like on Strava I was like oh yeah but if it was a if it was like stairs I probably could have done it in 48 minutes but if it was the terrain I didn't know what the terrain was like and it was um yeah it was really technical but it was fun it was really cool and then I continued along and went to um
00:10:00
Speaker
the part of the ridge there called, they call it the marble ridge that goes for like six or seven Ks. And it's like this, the rock, but the water doesn't really, like there's no trees and not very much shrubbery because the the the water just drains into it. It's like cast terrain. So it's really like, it's just like a rocky ridge line for like six K. So I went along the narrow bit of that, which has the ropes along it. because I went along there in the tour, but it was like a bit cloudy. Whereas last night when I ran, it was it was like no wind at all. It was crazy. I was up there at like 6 p.m. and the sun was out. There was no wind at all. It was like perfect temperature. I couldn't see anyone. It was like awesome feeling. So yeah, it was pretty enjoyable, but I did 12K in two hours and 10 minutes because it's just slow. The down was just as slow as the up.
00:10:56
Speaker
Yeah, fair, fair. It's good training week in a way for you to transition from what you've been doing, though, to keema. Because like, you need time, one thing, and you need the technical stuff. um Because keema is not fast by any stretch of the imagination. Like you have to be able to move fast in very slow terrain. But it's good. Because yeah, you don't have long, but you've got a climb in the legs over the last couple of weeks. And I think if anywhere is going to be as technical as chemo, like they say that chemo is potentially like it's touted as the most technical race in the world. And I'm not sure it is, but ah it is very, very technical. If there's anywhere that's good training for it, I think it is here because I have a feeling that this might be one of the places it is actually more technical because it's just, it's so hard to run. yeah So I think it's good training. We'll find out which is more technical when I go to the course in a few weeks.
00:11:48
Speaker
I was going to say, you've already had one rude awakening this week. I wouldn't be making in any calls on what you're in for yet. Better not jinx myself. Yeah, better not. yeah But I'm going to head out for a long run later on. I'm going to go at the same time because there's this mountain road that's not closed. that's It's closed during the day because I was wondering why. And then I got there yesterday and there's just cars parked all over it. And they're all the people that got there before it closed. So it would be absolute chaos if they left it open. So it opens again at four. So I'll do a late long run.
00:12:21
Speaker
Yeah, nice. Good week. Brody, how do you like find all of these trails while you're away? like Do you use Old Trail's app or something else? ah like I've been on part of this trail with the tour, like some of what I did, and I'm a bit of a map nerd, so I just like look on Strava and try and find um some routes, I'll put together a route either on Strava or on my Chorus app. um And then just upload that to my watch and and then just run it. um And I usually have all trails on my phone if I get lost, but I don't generally have to use it because I just put the navigation on my watch.
00:13:02
Speaker
um but it's still good to to have all trails or something similar I think when you're up in mountains that you have no idea about um because like I was running on like new trails yesterday so it's good to I think have all trails sometimes Strava can throw you in it can throw you a few doozies and put you across some trails that aren't really trails because two people have done it before and it's a trail Do you download, like I always have the area where I'm running in, if I'm by myself, downloaded offline for offline use so that if you're up a mountain and there's no reception, you can actually make your way home. Do you download it? Yes, yeah. Do you have a common in reach? Because I've got the in reach with me as well, usually. I don't know. What's that?
00:13:45
Speaker
ah So one of the satellite, like a, it's almost like a, it's like a personal locator, locator beacon thing. One of the ones where if you press the SOS button, no matter where you are in the world, someone will come. um black No, I probably should have one of those. i was going to To be fair, I only got it after I did a trip to Argentina and I was completely by myself backpacking for two months and I got home and told my parents all the stories of where I'd been and the day I spent 50k's out in the mountains and not a soul knew where I was and I thought I loved it.
00:14:17
Speaker
And they kind of went and there was like, there was no books to sign on the trail starts. Like absolutely no one in the entire world knew where I was on that day because I was in a phase of, no, I'm not going to message home because, you know, I'm 24 and I just want to do this. And yeah, I got home and they insist that now that I travel with a Garmin in reach because you don't have to message anyone, but at least you've got a button. It's like an emergency button press. um Yeah, it's ah it's interesting. You make a good point. Like there is like a lot of the pretty much everywhere I've been during Europe this so far where I've been on trails is not actually all of the places. There's never been a book. I've only really seen that in Australia much. So I saw it a lot in South America um in the places I was at. This particular trail I was on, honestly, I don't even know if I was on a trail half the time. I was trying to follow a race course that took me through private properties and all sorts of outlandish places.
00:15:11
Speaker
um So yeah, a link depends on the country. Some places have books, some places don't. But honestly, I was just being a bit of an idiot and a young one and hadn't literally had not hold a soul for most of these times what runs I was doing or where. So now I travel with those. and but yeah One thing that I have found is um is good that I've used more that I hadn't really used before on Strava is there's a when you look at the map on Strava and I'm not sure what's premium feature and what's not but there's like a popular segments bit and I find I like doing segments when I'm overseas is like a bit of a, especially in the mountains, they can be like good, good sort of training sessions. So I use that to find ones that people have done before and that lots of people have done because generally then it's like actually a doable route.
00:16:02
Speaker
yeah um yeah good that's what I'd use yesterday and to find this sort of vk route so yeah nice nice well shall we bring it back to oz side and uh jess how's your week been another big week of training but we've obviously caught you just at the very end of yeah um it's yeah it started out as a pretty good week um Yeah, I've got the last Perth Trials Series race next weekend, so sort of planned it to be sort of like a big week before that, and then I'll taper off a little bit this week. um But yeah, creeping up to Hounslow, so I didn't want to like lose too much of training, like backing it off for Perth Trials Series, so just sort of like trying to find that balance.
00:16:44
Speaker
yeah um But yeah so yeah, I just started off with the usual rest day on the Monday and then Tuesday I had my 30 minute easy and track in the other. You got to move in a track on your strapper splits. Yeah, I was feeling good. like i I was kind of concerned that I'd be pretty sore on Tuesday, because I'd done quite a big long run on the Sunday. um But I've been feeling really good the last couple of weeks. i Everything's just started to click a little bit. I feel like it's going to sound kind of funny, but I'm starting to feel like a distance runner again. like It's been a while been a while since runnings felt this easy. like I think just because I've had like i had a big chunk of time, like
00:17:33
Speaker
five months off last year and then like a few weeks at the start of this year. So I feel like um yeah just like running didn't feel as natural as it did for me when I had like a good year in 2022. But definitely like starting to feel a bit more myself and like running is just a bit more effortless um which is yeah really good like giving me a lot more confidence and I'm really excited to see how I can go at Hounslow. So I've actually seen the Elite Fields for Hanzo and it's pretty stacked. Oh good. Yeah I'm excited for that one. It's what you um want to race out front. yeah Yeah so yeah track Tuesday and then and I just easily ran. I was supposed to do a session on either Thursday or Friday but I actually had like a bit of a bad
00:18:26
Speaker
kind of mental health day on the Thursday. day yeah um I've had a lot going on just like, um yeah, I've actually accepted a new job offer over in Canberra. So I'll be moving on to the AIS in September. So yeah, it's like super exciting. It was like kind of my goal to get a job like that instead of the whole reason why we moved over to WA so that I could get the experience at waste, hopefully. get a job like this that was a bit more competitive. So yeah, I'm really excited like yeah hitting all the career goals that I've set for myself. um But yeah, it's just sort of hit me this week like how much we have to do because we've just bought a house over in Perth so we're gonna have to like get that ready to get rented out and then just like
00:19:13
Speaker
Yeah, but speaking to my manager about all the things I need to do like before I finish, just like finishing off projects and stuff like that. And then I actually like yeah like made a huge mistake with my car on Thursday night. I like was going to a yoga class. And um I've had the rooftop turned on for like the last few months. And I left it on because I was like, Or I might be moving over to camera, I might need the tent to like do the nullable drive again or something. So I didn't bother to take it off, because it is a bit of an effort to take it off. yeah And then I was like going to this undercover car park and just not thinking, and it was oh too low for the tent, and it fully smashed into the tent.
00:20:01
Speaker
andm like It was like hanging off a thread like off my roof racks. Oh no. I did not, like I just didn't need that. Yeah. It's always those times, right? Far out. But yeah, it was all good in the end. Like I didn't damage my car or anything. I'm not sure if it turns okay, but I mean, we got it on sale so yeah. Better than the car. Much better than the car. Yeah. But yeah, just that night I was just like pretty disappointed in myself and just like the anxiety was super high so like didn't sleep very well. Very well. And I just did not feel like doing a session the next day. I was just like, no, I can't. I just don't have the energy for it. So I just did another day of easy running and then got up for my session on Saturday, which was actually like really good.
00:20:54
Speaker
I really like refreshed myself having a couple of A's week job days and I felt like I got a lot of that kind of pent up like adrenaline, anxiety, energy out like in this session which is good. I felt like super relaxed after and had a pretty good job. I hope you have to hear me. It's like hailing right now. Oh, he can hear you. It's definitely loud. So apologies to everyone. I will edit out as much of the loudness as I can of the rain. Nah, it's fine. We can hear you. Living in Perth, you wouldn't get hail, but nonstop rain in the last few weeks and not hailing.
00:21:35
Speaker
Yeah, it's been like that a little bit in Melbourne too. But um but yeah, so your session Saturday, that was four by 11 minutes. um So getting getting a bit longer on the tempo. i just um didn't ti my car so i just was like oh i've gone out to
00:21:55
Speaker
It's a long he that pretty i cutting that siurf race kind of finishes nothing down that hill if you oh yeah good one to train on, it's sort of like longer and the path kind of continues, you don't have to like cross over any roads or anything. nice um
00:22:17
Speaker
china all in the it just like i'm going up and down and around some good yeah i feel like the effort was yeah then How did you feel backing up a tempo onto a long run? like How did do did today's long run go? Actually surprisingly better than I thought. like I had in my mind that I was going to take it super easy today and not push myself. That's kind of why I headed back out to Jaradao because the trousers out here are a bit softer than the ones that are close to home. like The ones that are close to home in Kalamanda are super like
00:22:55
Speaker
rocky and like the surface is really firm so I was like I just need something that's not gonna like bang my legs up so much. um So I headed back out to Jaradar where it's like a bit more green and like foresty. um And yeah I actually felt pretty good like I definitely took it pretty easy and like it's sort of like a nice flat technical bit at the start so it's a bit slow going so it doesn't like sting your legs too much. Good. And then there's a couple of heels like towards the end but it was good to sort of practice those again because I'll be doing them in my rice next weekend. Yeah and I just made sure I fueled up after, got a vegan burger from the cafe over here and like an oat, like a chocolate oat milk thing so nice.
00:23:39
Speaker
Yeah I think just like making sure you feel after like a big couple of days is um crucial to like making sure you actually recover and um like yeah making sure the legs are going to feel good before next weekend. Yeah for sure and especially like you've got another you've got another more training to come this week so definitely need to recover but um sounds like a really good start to the week a bit of a messy middle and a really good end. Yeah, I feel like, um, yeah, I sort of had like up and downs with like mental health, like all throughout my running career and it's like, I think I'm finally like learning to just not force a session if, yeah, if I can't, if I come not mentally there, because although like I do like, like have like intrusive thoughts around like, oh, I'm being soft, like I should just do the session no matter what, like,
00:24:32
Speaker
because you can't like pick when you have races and stuff. um But I feel like you've just got to notice like when you could be at risk of like not recovering from that session or like digging yourself into a hole where you're like like you pushing your body beyond a limit when it's not like had like rest from sleep and all that. So I think, yeah, I'm finally like learning to not push my body into that hole. Good. yeah Yeah, which is good. Everyone gets there and like there will be times where you're in a bad mental spot and the session's actually going to help or like getting out for a harder run can sometimes help but sometimes and I'm going to say a good portion of the time when you're not in a good way mentally it just is going to drain even more and I think there's a lot to be said for making the most of the good days and
00:25:23
Speaker
sometimes you need to let a bad day be a bad day and just kind of get through it as best you can. It's thankfully only lasts 24 hours like the rest of them and then you got another one the next one. yeah So living to fight another day you did very well this week. Yeah it ah it always like feels like such a disaster when you can't get your session done when you like plan to but I know in the end it it literally doesn't matter like if you have to move it to another day like it's it's not going to matter in the long in the long term of things it's just so hard to like like have that perspective in the moment. But I think it just comes with like experience of having to deal with those scenarios. Yeah, yep. And also that's what ah what a coach is for because I know I PESTA and when we go through my week, you'll hear how much I PESTA'd Tim about this. But ah do you do you turn to your coach after days like that of like getting the reassurance of I made the right ball? Yeah, I did message him. I do like
00:26:17
Speaker
Um, I am someone that doesn't really like want to bother people, even though I'm like paying my coach to like literally do this for me, but I just feel like so annoying when I'm like, Oh, should I do this? Should I like change this? I feel so silly, but yeah. Yeah. Like I did message my coach on the Friday morning. I was just like, Oh, I can't do my session today. Like I'll probably try and do it tomorrow. And he was just like, um, just see how you go. Like prioritize. sleep and just like sleep in and see how you feel on Saturday and don't push it and just go by like RPA like what I've been doing the last couple of weeks. So yeah, it was good to have that backing. Good, good. That's what they're there for. That is definitely what they're there for.
00:27:02
Speaker
And I think my work in a way was so similar to yours um for very different reasons. But I'm going to reiterate a lot of what you just said there, because I'm just trying to find it that I did actually I didn't get to go through last week. So I was coming off This week I was coming off last week being two sessions and a race into a long run and a fairly like ah a big-ish week um but obviously I had the I had Bundoora cross-country on the Saturday and then I still went out for over four hours on the Sunday after Bundoora. So coming into the week I was like oh
00:27:41
Speaker
I have these second-guessing thoughts of is this going to be a week where I'm just so tired nothing goes right or is my body going to have finally adapted. um But then I kind of knew so Monday I went out just for an easy hour um and my pace like my pace wasn't too bad for that one over some hills because it was 448 and sometimes that's my biggest indication that my body is absorbing things okay. um Because if I'm super tired, that that run could have been 5.15s. I was on forest rocky forest roads over hills. um So it's really easy to just get bogged down and go slow. ah So I was feeling much more optimistic after that one. um
00:28:24
Speaker
And then on the Tuesday, man, all my days have been a bit chaotic and felt like a life in their own. But I ran 8K or 45 minutes easy in the morning. And then I drove, I've been staying in Bendigo. But then I drove back to Melbourne purely to see my hip specialist, the guy that's been getting me back running after all my hip problems, Andrew Wallace. And So saw him in the afternoon and always pretty good, but got a chunk of treatment and then went straight to my track session. And I realized by the time I got to my track session that like I'd had lunch at midday and then I'd gotten in the car, driven for two hours, gone to a physio appointment and then gone straight to track. And in that time I had smashed down like 500 mils of orange juice in a whole packet of shapes because I knew I needed something. And like, that's my emergency stash I keep in the car.
00:29:19
Speaker
So I was a bit like, oh, I don't know how this track session is going to go. um And it was just one of those days, Jess, I think it was the similar feeling to you where I'm feeling like myself again. And like in the beginning of doing bigger weeks, I always find that, yes, my eyelid is going up, my time on feet, my long runs are four hours plus, um my speed can sort of feel like it disappears for a little bit or like you're too tired. to get moving. um But it was my last track session with Crosby Crew and with a group. So I was trying to make the most of that. um And we did one I've never done before, actually, five by 800, then 30 seconds rest and then 500 faster.
00:30:01
Speaker
And I don't know about you guys, but I find 30 seconds rest, sometimes almost, almost worse than no rest. Yeah. Because you have time to kind of stop and you think you should be moving faster, but you, like you don't get any real recovery in that time. But anyways, um, it was a bit of fun. We, I started out with the group and we went like sort of a decent pace and I was like, Oh, this is fine. It was two 49 and then one 38. So like three thirties and. three 15s or something. And I was like, oh, sweet, I'll just sit here. And this is where my brain sometimes is like, is a good thing. But also funny, I have to laugh at myself. Because it was me and these three guys and they were absolutely lovely in the pack I was sort of had just sort of formed with. And one of the guys, Steve, he takes off on the next 800 and he took off quite a bit faster. So I just followed him around. But then he started slowing down. And because we'd taken off faster,
00:30:57
Speaker
In my head, I was like, no, don't slow down. So I go to go around him and all the two other guys follows behind me. And all four of us then run through the 800 and realize that we went from a 249 down to a 240. And I was like, I didn't mean to do that. <unk>ve Now I only got 30 seconds recovery to then go again. But it was fine in the end because I still i ran the 500 faster as well. And so I got to the end of that and I'm like, sweet, we're on today. Like, let's go. We were having two minutes between sets. And so also I find I just sometimes get competitive on the track where I'm like, nah.
00:31:33
Speaker
We got this. yeah yeah very So, so set number three, um we kind of settled back in and um we ran a 242. But then because we ran a 242, for whatever reason, I was like, Oh, that felt so much better. I feel real comfortable. So we had the 30 second break and me being a bit of an, eat like it was actually good. It was fine. I felt amazing. But then I ran a 134, 500. And for me, that is fast. Like that's 308 pace. I don't normally touch that much speed. I'm obviously two days after a four hour run and I was a bit like, oh, I'm not sure I need to do this. It's actually smart.
00:32:17
Speaker
And um in that 134, because that's I suppose the thing I've got going on in the back of my head is just that the speed is what's always hurt me. um Like trying to run fast is forever where I've gotten injured. And being one week away from traveling, I'm just like, I cannot get injured. Like nothing can go wrong here, please. So I actually skipped the next 500 to sort of hold myself back a little bit. So I just did the 800 and did a 244 and then last one went 240, 137, feeling amazing. And I was like, holy moly, we got away with that one. Like that was awesome. Cause that I would help honestly be happy with on my low mileage summer sort of track session days. But then in the cool down,
00:33:05
Speaker
as usual with me being me, um my hammy tightened up. And I was like, okay, maybe I didn't quite get away with that one. Cause it was my left hammy. It was getting really annoying, but then I could jog. Everything was kind of fine. And I was like, no, no, no, we're all good. We're all good. Nothing's going to be wrong. Woke up the next day and I could definitely feel it. um Not too bad, but I could definitely feel it. But I still, I went and did my gym. Cause I don't know if you get this Jess, but I get real superstitious when I'm like not superstitious.
00:33:39
Speaker
I just know I should be doing more gym than I've currently been doing because I've been so bloody busy. And so as soon as my hammy arced up, I was like, it's because I haven't done enough gym, go do gym. So me being me, I then went and did gym before my run, which actually I think was a very good call. yeah because i could have all the energy, focus on it. And I did a really good gym session yeah the next morning. And then this is where it all comes into it. I was meant to run for two hours um after that gym session. And I drove all the way out to Listerfield and I was like, sweet, let's go for two hours. And I got like three K's in and my hammy was real proppy.
00:34:15
Speaker
And what that sort of hammy feeling where I'm like, look, nothing feels too horrible, but I can feel it every single time my foot hits the ground. It's not comfortable. um And so I kind of, I kept running for half an hour out and then realized that it was the flat, not the hill. So I made it as hilly as possible on the way back and cut that one at 75 minutes. Look, I probably should have cut it at 60, but I took a couple more hills on the way home just to try and make it out a bit longer. um And that was definitely one way straight after I was messaging Tim and going, hey, like, Hammy's not perfect after last night's track session and ah trying to get him to make me feel better about cutting the run short. And with everything I've been through, he's very much be careful. um So I was meant to do my last really hard technical session the next morning.
00:35:06
Speaker
obviously didn't do that one. um So clearly wasn't going to be smart to run hard on the hammy, but I could run easy. So I still did two hours, 15 minutes on the Thursday. um And this is the thing I always find is I'm i'm someone that depending on the, I'd call this a niggle, not an injury. It's already gone. But depending on the niggle, you you learn which ones you can run through and how you can run through them. um And I just know that hammies are usually fine running slower and shorter stride and the not putting too much load through them. So I was plodding around both on that Wednesday and that Thursday. Like I'm so slow, but still running, like still moving.
00:35:46
Speaker
which felt good, except for the fact it was like zero degrees out in Bendigo at this point, because I was back in Bendigo. And my goodness, it was freezing. So after those two days of jogging, I was really happy that even though I'd run like a decent amount still, I felt like I'd had two rest days. So happy days there. But then Again, I was meant to do a four hour run on Friday that included my session. So when I'd spoken to Tim about changing my week, I was meant to have a session Thursday, a long run Saturday, and he went, skip the session Thursday, combine it with the long run and do it Friday. So we pretty much completely reorganized my week. And then I got out to Macedon, ran for two hours um around the loop. And then I did, I was gonna do four reps up and over Mount Taurong. Do you know the Macedon loop?
00:36:33
Speaker
Jess, Brody, you definitely do. yeah um So Mount Taurong is last the last descent on like the super rocky one oh yeah yeah in the last part before you hit the road. So I was going to do four reps up and down that, which each of the reps is 3k. And this was after running two hours. And I kind of got, I felt fine running easy, but after this, and during the second rep up and over, because it's so technical, I just found I was getting paranoid on my downhills and I was holding back because I didn't want to have a misstep that made my hammy hurt. And and so it was less that it actually hurt and more that because I was being cautious I was running differently.
00:37:17
Speaker
And I was on wet, slippery rock, and I just didn't didn't want anything to go wrong. So as soon as I'd done two reps, I was three hours in, I messaged him, and again, he went, cut it, last hour was done, no more reps. um And that's where I find a coach, as you're saying Jess, comes really in handy because me being left my own devices, there's no way I'm cutting my last long run before I go overseas for a European season short. and you're doing the reps. Mentally, you just don't, we're all runners. You don't want that to happen, right? yeah You want everything to go perfect, especially this last week before I travel, I'm like, no, everything must be amazing. And it just hasn't been but that up until that point. um So yeah, cut it at three hours and was like, you know we can quit while I'm ahead, we're all good. Also, for the first time in my entire life, I did that entire session in a long sleeve, a waterproof jacket and gloves.
00:38:10
Speaker
I could not warm up. Oh yeah, I did see on some people's childhood that there was like snow outt on the trails. Oh man, i like I don't know what it was about that day, but it was. I've i've run around Mount Macedon a lot and this one was next level. Like I was running working hard up up the climbs and still freezing. So I don't know what happened there. Anyways, this is um yeah that was that was the The week that was not the week it was meant to be, um because then yes yesterday, Saturday, I just did an hour easy in the morning. And this was where I knew things were a bit better because my Hammy was like almost 100%. I messaged him and I'm like, do I skip tonight's double or do I do it? And that's when he's like, I've been so busy all day and I was so tired, but he was like, nope, suck it up, go get it done. So I was like, okay.
00:38:57
Speaker
Okay, we're back on we're back on good level because body's in a good way. So yeah, 60, 30 double yesterday and then today I did 60 minutes uphill on the treadmill. I had a pretty steady effort because I made it 11K with 600 meters climb in the hour, um which I love doing. I'm a sadistic person, I know, but I love uphill on treadmills. I don't know what it is. but um I do also have another 30 minute run to go get done straight after this. So we're we're getting there. um I travel tomorrow. So this week, but I was another 12 hours of running, which I'm super happy with and three and a half thousand meters gain over 132 Ks.
00:39:41
Speaker
yes Yeah, good. And then the reason I didn't do a long run today is that I actually wake up and at 7am tomorrow morning, I do a really long session, which I think with I think like 20k of work and 30k total, because I fly tomorrow evening and I like flying tired. um Where are you gonna do that session? ah So that's just around Albert Park. It's my first flat session in a damn long time, um or first long flat session ah with Tim will be on the bike. I'm doing 6K, 5K, 4K, 3K, 2K, or with two minute floats with Tim on the bike. So that'll be an interesting one, but that's gonna be my last one in Oz for three months.
00:40:22
Speaker
um So yeah, that'll be a bit of fun. Now, in the background of me and Jess holding the fort here, guys, just in case everyone's wondering where the old Brody's gone. Brody has disappeared, reappeared, disappeared and reappeared. So we're going to have him at some points throughout this podcast, it seems, and at some points not. We'll see how we go. but You are here. Well, I seem to drop in and out, so hopefully I stick around. We're just s saying you're doing a session tomorrow, sorry, Sim, before you leave.
00:40:54
Speaker
Yeah, tomorrow morning, I'm doing a really long session um with Tim on the bike, a long flat one. I'll essentially cover a half marathon, like of effort, pretty much, um because I've got floats in between. So be interesting to see how that goes. And the rationale for doing that before getting on a plane? Well, I'm doing that really early morning and I don't get on a plane until 9pm. I like getting on a plane tired. Um, because then I sleep better, but also obviously off the other side of this plane, the rest of the week is mostly a ride off with jet lag. Um, so it's a chance to get a session in for the week. Well, actually it's kind of my long run and session in one before I know I'm going to have like five, six days, pretty much of recovery.
00:41:45
Speaker
because forced recovery due to travel and jet lag. um And yeah, essentially it's one I've done before. It worked well. Do it again, because it worked. Yeah. Well, if you've done it before and it works, I think it's fine. So it sounds good, but um I would i probably say to people that, yeah, you're not going to recover. You're not going to recover well on a plane. So if you haven't done that sort of thing before, don't follow us. ah and spite Yeah. And also I wouldn't do it if my flight was any earlier. Like obviously I'm going to be able to come home from this session, have a nap, yeah have a really good meal, put my legs up, put my boots on. Like I'll be able to do the full recovery afterwards before I then go to the airport um much, much later in the day. And also I know how to stay on top of obviously fuel and hydration and everything over the flight. So
00:42:34
Speaker
Yeah, definitely tried and tested and don't recommend unless you're willing to try and test and you've got to be able to recover before the flight as much as possible, essentially. Cause flights will dehydrate. Yeah. I think the main, the main thing there is you've got like, you've got a really good plan for your recovery and you've got, yeah you've got all those recovery things on hand as well. Like you've hundred you've got the food, you've got food, you can, you can chill out. You don't have to go to work. So like. That might not be the same for everyone. But yeah, that sounds good. You've thought it out. I tried those boots for the first time the other day, actually. um Oh, really? Really good, eh? Yeah. um Yeah, I just had like a voucher to go use them. And yeah, they were pretty good. like Just kind of felt like a really straight like you've gotten a massage, and then like you've had like
00:43:29
Speaker
like really good blood flows through the legs. Is that how you feel? It is, it is. And actually, this is a brilliant segue into both of our listener questions this week are on work recovery. And one of them is about the boots. So I'm actually going to dive into reading out our first listener question. And our second one um will tie into this as well. But First one came in from Laurel Trebilco, and that was, listening to the huge number of Ks you all do each week, how the heck do you recover each day? And then she says, often, long after a long run, my Garmin tells me my recovery is 48 hours. I don't often follow that, but my peak mileage in training was about 50 kilometres per week and two times gym sessions. How do you fit it all in and allow for recovery? Now, obviously, this is going to be different for all three of us because
00:44:20
Speaker
different life circumstances in terms of I have probably too much time to recover and Jess is probably much more similar to most people in the amount of time she she has to recover. um But yeah, Jess, talk us through for you, obviously with around work and around all your training, you've put in some big weeks, the last couple of weeks with almost 10 hours of running. How are you actually recovering in between those some weeks getting it right and some weeks maybe not. Yeah it's really hard like just having the time to not only like fit your training in and get your work done but also like get the recovery in and get to bed at like a decent hour because I find I come home and like I've either like still got a run to do or I'm like
00:45:11
Speaker
coming home to like cook dinner or like do the dishes or walk the dog and then by the time I'm like I've finished all that it's like eight or nine o'clock and I've like I could do like a bit of foam rolling but then um I yeah and then it's like do I go to bed now because then I get like more sleep so it's like it's really hard to like make the decisions on what is gonna be best for the recovery as well um Yeah and then the other side of it is like I've just used like all of my um like I've got private health but I've just used all of my extras covers for physio and osteo so I'm like well shit like what am I going to do now? So yeah it's really tricky I think
00:46:00
Speaker
Yeah, i actually I don't really know like what the answer is because um everyone's different with like what like works for them in terms of like if so If something gets sore, like does foam rolling actually like help them recover from that? Or like are they better off just like going to get needling? um And I i think like the last few months, I've definitely spent a bit more on the physio. And like I've found um a girl up the road that like she's a massage therapist, but she's really good at like doing needling. so
00:46:34
Speaker
um I've been seeing her like like once a month and I think that's been really, really good. um But i think like I think just being smart, with like like as a distance runner, like people think that you don't need to like being in the gym and like everyone is different with that as well but like I think just like doing gym properly for like injury prevention um has like gone a long way for me it's like I don't get as many like soft tissue injuries as I've noticed like some other runners get I think
00:47:11
Speaker
That's because of like that how like diligent I am in the gym. like I ah definitely prioritise gym. I'd rather like not miss a gym session than do... like another 30 minute easy jog. Like I'd prioritise gym over like mileage. And I think that's probably like a big one for people that are time pressured. Like you just sort of, you have to figure out what works for you because some people don't respond that well to gym. So if you find it hard to like fit in the gym and you don't think it helps and like maybe cut out a gym session a week, or like if you find gym is really helping you, then cut out one of your runs a week and prioritise that. Like you just,
00:47:50
Speaker
You've got to learn to like prioritize what actually works for you and it it does take time to like figure that out. but Yeah, that makes sense. so Yeah, I think it's just trial and error. Perfect sense. If there was one thing that like post long run or post big training day, what's the one thing that you know your body won't wake up good the next day without prioritizing? ah Definitely like fueling. like Big one is getting the fuel in during the run, like especially for a long run, and then straight after. like and I really struggle with nausea, um so I literally have to like force it down. like Sometimes I'm like eating a burger and I'm sipping water as I like take a bite and just like forcing it down because i'm like I know I have to, which sounds yeah disgusting and it's not a nice feeling. but
00:48:38
Speaker
It really helps like honestly you feel so much better the next day and like I've found that I'm starting to feel really good even like in my Tuesday chat sessions after like big long runs now just from like prioritizing getting that fueling in straight away. Yeah. Yeah, perfect. What about you Brody? What's your ah recovery tactics? Yeah, I think like there's a lot of there's a lot of things you can do and there's a lot of things that are probably more 1% as than they are being more meaningful. So I think unpacking that and knowing what's most important. And and for the everyday person um that's got a job, that's sort of training, ah maybe not like an elite athlete, like most of us are sort of probably closer to that than then we are to elite athletes.
00:49:24
Speaker
um the The simple things are actually the most effective. So there's a really good pyramid, like it's called the recovery pyramid that sort of shows what's most effective, at least what the science says is most effective. um And sleep is ah the biggest part of that. And then next up is nutrition. So really those two things are fairly easy for everyone to tick off. And so for me, they're the two most important things for me to tick off. And then if I have more time, then I'm looking at other things that are like further up towards the tip of the pyramid that have sort of can give benefit that might give it a slightly less ah effect size or slightly less ah effect. um So for me, I really like using cold water immersion
00:50:14
Speaker
When I'm going into races, I don't really use it in training because I don't want to blunt the adaptation effect, but I do really like using that in the lead up to races to sort of help ah minimize um any soreness. So I find that really useful. um And then a bit of stretching and foam rolling, but I'm sort of the same as Jess. like I don't um keep myself pretty busy, so I don't always have time for that stuff. um So I really prioritize yeah sleep and and nutrition and then The other things are maybe come into more when I have more time, particularly in the lead up to compete competitions and stuff. I'll probably have a bit more time, so um I'll utilize them then. But yeah, what about you, Sim?
00:51:00
Speaker
Yeah, yeah, well, I think obviously my recovery, um it it always depends on how much time I give myself for it. I do, I suppose, at times have the capability to prioritize as much recovery time as I like, and then other times I do a great job of filling every second of every hour of every day like anyone else would. um And obviously I have i've lived through plenty of times where I was a full-time student working a couple of jobs and trying to train and trying to recover. um And sometimes I look back now at the fact I was getting in 130k weeks while full-time at uni and doing a whole bunch of other stuff and wondering how the hell I did it.
00:51:37
Speaker
but um But now I'm going to reiterate that fuel and sleep are number one for me. So I actually sleep probably nine to 10 hours a night. That's one of the biggest things for me. um And my watch does track sort of my HRV, my sleep um quality and all those sorts of things. I don't do too much with that in terms of adapting the next day, but I do plenty with that in terms of just knowing where I'm at. and how much I need to prioritize the next night's sleep or have a nap or anything like that. and So for me personally, as someone who used to suffer from insomnia for a couple of years, and I know all too well the effects of ah both poor nutrition and poor sleep, those are my main things. And I will say also when it comes to nutrition, for me personally, that's so it's always a roller coaster ride in terms of figuring out how what's the right nutrition for you.
00:52:32
Speaker
So, at any point in time, that can look different. I am celiac. I have polycystic ovarian syndrome, which isn't fun to deal with nutritionally either. And I've had many different times along my running career where I've tried many different things for a while there. Being vegan was working for me currently the last year or two since my last, the last year since my last stressy. it was apparent that it wasn't working well for me. So I've adapted that a little bit. um But the biggest thing for me is that every session, like every easy run, every session is fueled. And that means that the 30 minute runs or the 60 minute easy runs, I'll have just a lot of fuel in beforehand. And then anything over that I'll be having plenty of fuel during like I've got my long runs up to
00:53:19
Speaker
anywhere from 80 to 100 grams of carbs an hour, which makes it feel like you're eating or drinking the whole time. But then you wake up the next day think or even afterwards, I have the energy to actually do the rest of the day. um So nutrition timing in terms of never doing a run fasted, whether that's an afternoon run or a morning run, because I also won't run in the afternoon. Like I'd rather the smash back a piece of toast with a whole bunch of honey or even just a few tablespoons of honey and then run, then run having not eaten for four hours. um I think that my body will always adapt for it better. And then, yeah, same with the gym. um that But I'm going to say with gym and with running and with recovery, essentially, you just want to get your body to a point where you are adding load at a rate where your body can currently recover and eventually
00:54:09
Speaker
that load is going to become easy and you can add more. So for Laurel, who's looking at us running so much more than she's currently running, she's doing the gym. It sounds like she's doing a lot right. I'll say that like I got up to where I'm at mileage wise, very slowly. um Like the first two or three years of me running were I don't even want to know how much mileage, but not very much at all. And then super slowly bought up and up and up so that at no point was it a shock to my body. I've probably given it a couple of shocks over time in more recent years where I've jumped up a bit too quickly and you paid the price. So I think what you're viewing, Laurel, in terms of our recovery ability is just long term load.
00:54:52
Speaker
done right in a way of our bodies know how to recover from what we're doing because we've been doing it incrementally more over time. And and top like above that, like people will hear me talk about, i I'm the person that does a lot of foam rolling. I love my compression boots. I love compression pants. I'll get in cold water. like I'll do anything and everything to recover, especially on these big weeks where I really do test my body's limits. um But I've spent the last few years fashioning my life around making that possible. So I know I'm in a very lucky position and I like have done it before without all that. So i in no way do I think it's like boots are a be all end all or like you have to do any of those one percenters in order to make all this happen. I think being smart about load, nutrition and and I will put hydration in with nutrition because I know if I let myself get dehydrated, I am useless the next day.
00:55:50
Speaker
so yeah pillars sleep and hydration and nutrition just on that what you're saying sim i think what you guys picked up that is massive and and i think is maybe more relevant to trail running potentially than other sports is that that recovery pyramid of the nutrition being important is for every sport but I think the feeling within ah big training sessions is a key thing that you guys have touched on and I think that will make a huge difference and I've i've probably noticed the same thing. If you're feeling well within
00:56:23
Speaker
a training session. It's not only good for being able to do that on race day, but it will also mean that you are that ah so better able to then go back and train again the next day. So yeah, um I think that's a key point. 100%. It took me a long time to get my brain around that fact. like coming from the background I've had and I was just in the roadrunner mindset I think for a little while when I first started try running of thinking it needed to be like super long like I can remember going out for four hour runs with just one banana beforehand carrying nothing.
00:56:56
Speaker
And I look back now and I'm like, you little idiot, like don't do that to your body anymore because I would be destroyed for the rest of the day. Like I was shaky. I was head achy. I couldn't sleep that night. Like I remember it so well because of how shocking I felt. And I thought that was just how you were meant to feel after running for four hours. and But now after running for four hours, if I'm getting that 80 to 100 grams, like I get home and I'm like, like I'm tired for sure but I can function and I can do things and my brain's working and yeah it makes it makes or breaks the rest of that day and the next day I find that in in run nutrition. Same for you Jess? Yeah definitely like I still have a bit of a way to go with like
00:57:41
Speaker
making sure I'm getting enough in the run like for example today I ran out of gels so I just like tried to get as much of um the Bix hydration like carb mix powder into my bottles but it was probably like I probably only got like just over 100 grams over the two hours 45 so it's it's probably not enough um but yeah I just didn't didn't have enough time to go get some gels which is kind of annoying. Yeah, like you're still trying, it's still a lot better than nothing. And there'll be some weeks where things don't pan out and I don't manage to get as much in. But um it's always, I use it as, I think of it as a little secret advantage in a way. Like the more you can get in and your stomach's fine, the more you can recover and run more.
00:58:24
Speaker
So that's the way I think of it at least. um But to tie in just a quick second question that goes on this, this one's a bit of a quicker one because it comes from Heath Wallace and he's asked which Brody I'm going to throw to you first to see if you know any science behind this as a physio. But he's asked if there's much difference between simply lying with your feet elevated for recovery compared to compression or recovery boots and Further to that, if practical to do so, is it beneficial to wear compression tights basically all day like under work pants during the day? Oh, it's tricky. I can't say I've looked at the the evidence like very, very recently. um But my knowledge of those those sorts of things, compression particularly, I don't think there's like
00:59:10
Speaker
lots of evidence to say that it's definitely very good yeah um or like definitely not so not definitely very good but definitely will be beneficial for everyone but you've got to remember when they do this research they use a population group which then means they're not looking at individuals they're looking at a group a group of people because they want to know if it's something beneficial for everyone. um So often something like compression and I say the same thing about massage and even Even things like acupuncture. They don't have a lot of evidence for like population, but they do have lots of i've Definitely heard lots of people have the individual benefit from them. So compression is one I think that falls into that same category that if you find it beneficial then it's either placebo and good or it's actually doing something so if it's not negatively affecting you it doesn't really hurt and generally it's fairly easy to do and
01:00:05
Speaker
So if it's comfortable for him to wear compression underneath his work gear at work, then yeah, sure. And i've I've definitely worn compression after a long run at work, like I've done long run in the morning and then I've worn compression and found that it's helpful um in the day. I think like compression on a plane or something like that, I'm sure maybe you'll be thinking about that Simone after your session. um When we compare it to putting your legs up on the wall, I'm not sure if there's any specific signs. And I know legs up on walls is just like a very easy one to do. And I think it's also quite a relaxing posture. So it finds you can find it quite, it definitely would help with Venus return. um So I think it does help you feel quite relaxed. um what How it compares to compression, um' I'm not sure. When we talk about ah from an injury point of view,
01:00:57
Speaker
When we're talking about rice, I'm sure people have heard of rest ice compression elevation. The one that is most effective and less likely to have negative effects is elevation. So potentially, elevation is a good option in this case because um you it's a very natural return of blood flow. So potentially, it's good. I do i definitely do a bit of legs up wall. I find it quite relaxing and in a good position to get into. and And when you stand up, you sort of feel a bit, the legs feel a bit light, um probably because they've got less blood in them. um But yeah, so ah essentially my summary would be, if it works for you, do it. um Compression, what I think is definitely very useful is on a plane. That's one that I would like, I think is like every person should, I'm not sure if there's actually any specific research being done on that. But
01:01:52
Speaker
I think you will bounce back a lot quicker at the end of your long plane journey, even your short plane journey, if you can work on some compression socks or something like that. So that's mostly personal experience, but um I think that's one that I found the most powerful. Yeah, what about you Jess? Did you have much experience? Obviously you've just tried the boots and you like them, but um what about compression? Do you use it much? um No, I actually had a really bad experience with calf socks. A couple of months ago, like um I wore them to bed before a race because my calves were like pretty tight, and I was just worried about them. So I was like, oh, these will help them like recover before the race. And then I got that calf seizing up thing and the numb foot. And I spoke to my physio after, and they were like, yeah, it's probably because you wore the compression overnight. So it meant like everything got like kind of too squished, and like all the nerves got squished and stuff.
01:02:49
Speaker
Um, so yeah, i I don't really, I definitely wouldn't recommend like wearing compression to your bed. I think it's probably a bit too long to be wearing it, but I do like always try to wear compression on the plane for like long flights and stuff. Um, so yeah, I don't really know like the science behind it. Like why that's different to wearing it to bed. Um, I think it's probably mostly the mechanism, Jess. The aim of compression is to reduce swelling or to, say, return it's to sort of provide a pressure to return blood flow to the to the heart. So if youre if you've got swelling, then compression is a good idea, such as like when you're on a plane. But if you've got type tight muscles or something like that, one, it might not make a difference, and two, it might
01:03:38
Speaker
give you like a negative effect like you had. But I think like it, like you were saying, it is very person specific. Like it didn't didn't really work for Jess and actually gave her a negative effect. So it's something that you sort of need to try, I guess. Yeah, yeah. yeah And I will say that there's there's a big difference in ah level of compression. um So like that pair of socks you wore Jess might have just been too compressive. in terms of how tight they were at different points along the leg like were they too tight at the top because some of the really really advanced compression socks like obviously in the medical field there's plenty of compression socks that after surgery people have to wear 24-7 for a week or more. um
01:04:14
Speaker
but they're graduated compression, they're tighter at the toes and they're much looser at the top of the calf and there's like they're designed in a way that they're meant to be worn for that period of time. So there's differences in sort of the compression garments you can buy in terms of the level of compression. I will say that, yes, 100% I will be in my very non-sexy compression pants because for the entire flight. um But um the ones I buy are about as tight as they get. Like I'm not kidding. They take you 10 minutes to put on these damn things. They are so tight. um ah donet they What are they? Like zoot recovery T1 or something. Like they're just so much compression, but I love them and I feel so much better off the plane. They actually go from my toes. Like they don't
01:04:58
Speaker
They're not like toe sock kind of things. They've just come from the bottom of my foot, around my toes, all the way up to my waist. um And I wear those on the plane for sure. I actually, I have slept in them. um So times I've done, say when I did um Golden Trail stage race, the five day stage race, I was putting compression on as soon as I could. And it was not coming off until the next morning when I got ready for the next race kind of thing. and that's my personal experience of I've always found compression works quite well. um And I will say that in terms of feed up the wall or elevated legs, it's a very different, um I'm gonna, this is not scientific terms, but almost like one's passive and one's active in terms of blood flow return. um So what the boots are doing,
01:05:44
Speaker
is they're actively changing um level of compression at different compartments of the body to aid flow of blood through the legs and that can be up or down or just around to reduce metabolites and all sorts of things. That's what they are. Now the science behind whether they do that is mixed. Some studies will say yes, some studies will say no. There's some decent studies around compression, and I know one of them was actually around wearing compression for 12 hours. and And the fact that it might, just this one study showed that in the females it did it on, they had 20% less performance deficit the next day.
01:06:21
Speaker
But again, you can find studies that kind of show both sides of the story or anything. So the individual nature of all this needs to be emphasized. But I will say the aim of all of this is blood flow recovery. So like we're even even hot, cold and cold water and those sorts of things like the cold water um reducing swelling, assisting in blood flow return, assisting in like that um reduction of all the muscle wear and tear and um metabolites that occur when you work hard. um But the what works for everyone is different. So I'm someone that loves my compression. I love my legs up the wall. I do both. Sometimes I'm wearing compression with my legs up the wall if I'm really tired and my legs are sore.
01:07:08
Speaker
so do what works for you. But I would say that don't think that you're at a disadvantage if you don't have the boots. I say I freaking love them. And for me, personally, the advantage is they make me sit on my ass and do nothing for a while, um as well as the return, the blood flow return. Like um it's like they just allow me to relax. But also um I don't travel with them, so I don't have them through my race season. and I recover fine because there's many, many ways to help yourself recover.
01:07:40
Speaker
And you got to find what works for you. Does that answer his question, do you reckon? Yeah, way totally somewhere. go somewhere. um ah Goodness. Yeah. Recovery is, I feel like everyone's, everyone's always trying to think about recovery. And I think again, it's a load over time thing for me. Like I just know as me and Jess have both said how we both feel felt pretty good this week and we recovered better. It was just because we've been doing the load we've been doing for a little while now, and your ability builds up that adaptation and um ability to do that over time and recover. You you also train that in a way. So, yeah. And I think the one thing we didn't touch on just quickly is that the coach's role is not just setting the training, but is also
01:08:29
Speaker
planning the recovery. And often, like I know, especially with me and you, Sim, we're both people who like to sort of push as hard as we can. um So really, the coach's role is to sort of make sure you are getting that recovery part of it. So I think having a coach can be really useful. yeah I didn't want to throw you under the bus at Jess. I didn't know if you were to the level of me and Sim and and in pushing ourselves too much. You have not seen Jess mid-sessions. She does not know how to stop me when someone's telling you to slow down. She's so fast. Yeah, I was going to...
01:09:01
Speaker
I was gonna say kudos to you for like not doing that 500 in your track set because that is definitely not something I'd be able to do. Oh I know, I know. I've seen you in a session before where beforehand you're like I'm so tired I feel so crap and then next minute she's off the front with his look in her eyes like she's going. He's going and no one's stopping it. so So I think that's a key thing. Like we all have coaches that help, help us with that side of things, maybe more so because we, we actually know the physical training stuff really well. They nearly maybe more help us with the recovery and slowing us down and stopping us when we need to actually recover. So I think that's a key part of it.
01:09:40
Speaker
For sure. Well, both Laurel and Heath, thank you so much for sending through your questions. We do have a couple more on the back burner that we are going to get to in the coming weeks. ah But keep them coming, people. We love your questions and we want to put out what you guys want to hear. So thank you and Moving on, I have, this one's going to be very quick. I have a very quick trail fail because I had to laugh at myself on how much I made my long run suck talking about nutrition. Now, this was my long run the day after Bandura on like a week and a half ago or a week ago. But um
01:10:15
Speaker
the i I didn't have my normal nutrition. I had was in Bendigo. I'd run out of tailwind and I just went searching in the cupboard for whatever I could find that was sugar and was gluten free. And I found some fruit tingles. And so I was running along with my packet of fruit tingles. And first thing that was first was that it was bloody hard to get fruit tingles out of a packet when your fingers are so cold because it's zero degrees and because I was up at Mount Alexander. But then I learned the hard way that PSA people Fruit tingles, because they fizz on your fun, on your tongue, once you swallow them, they keep fizzing in your stomach. And I have never felt so sick on a run. Like I was running along feeling like I was about as bloated as they get with it fizzing away in my stomach. And I was burping up a storm, thankful that no one was around me to hear because no one else was out on these mountains. ah But that was about the worst I felt in a long run, nutritionally, in a very long time. So I'm going to say great gut training, but PSA,
01:11:12
Speaker
fruit tingles are not it when it comes to run nutrition. I wonder what the ingredient is that makes it feel like would it be back carb soda? I don't know if this was just me, so if anyone does want to self-sacrifice and go send themselves out and to try some fruit tingles mid-run and see if they have the same effect, feel free. I did have the whole packet within about 20 minutes because I was trying to get the carbs in, so that maybe didn't help. but um But yeah, I have no idea what the ingredient was. all and I did the research, so they were gluten free, as according to what they said, so I can't have been a gluten thing. That was definitely what I was thinking halfway through. I was like, oh gosh, have I just gluten myself? But no, I think it was just the fizz. But it's weird because I love fizzy water during a run. I love soda water, but not the continuous fizz of, and I chucked them all in, obviously. It just felt like there was a little luck.
01:12:01
Speaker
I don't know, lab going on in there creating them. Oh, so bad. So bad. Oh, the joys. anyway so Anyways. Anyways, please people tell me if I'm the only one that's made this they made this mistake before or if someone else has had the same experience. But moving on, we have some trail running news and this is a reasonably big trail running news. I was waiting for this to be announced and I was very excited when it did get announced because Autra on their Facebook and Instagram and their channels have announced most of, so like the longer distance ah Australian champs for 2025. So where each of them is going to be. Now I'm going to read them out and then you two can give me your thoughts.
01:12:48
Speaker
I'll start with the track races. There's 24 hour track at the Sree Chin Moi in Canberra. The 48 hour track is at the sudden Southern Sydney Ultra in New South Wales. The 100 kilometer road is at the Sree Chin Moi 100K in Canberra. The 50K road is the Gold Coast 50. The 100 mile trail, this one's exciting, is at the Grampians Peaks trail mile, Myla in Victoria. The long trail is at the Lonely Mountain Ultra 100k, and the short trail is at the Five Peaks 58km in South Australia. Thoughts? So is this like, it's the Oz Champs, but is it also like the mandatory race for qualifying for World Champs? So the selection policy for World Champs has not been released. I would normally, I think we would expect that towards the end of this year.
01:13:43
Speaker
maybe even the start of next year, I'll try and get that information so we can see just at least when to expect the policy. um Normally the policy does include Ozchamp's winner in that, um this is just going off previous years, doesn't mean it's going to be the same, but um the winner of the Australian Championships in that discipline at that distance is an automatic spot usually, and then it is relied on heavily as a selection race. So that would mean that would only apply for the long trail and short trail of these two that have been announced. So that's the Lonely Mountain Ultra 100K and Five Peaks 58K. But then it would also depend on like I'm part of me would assume they would have picked these based on the timing. But then Lonely Mountain Ultra is normally in
01:14:31
Speaker
October so that one if it was next year's champs wouldn't be able to be you if it was in October wouldn't be able to be used but then five peaks 58 K is is an ideal date it's um well it's a TBC date um sent out by TRSA for the 13th of April. um So that's the 58k for the short trail. So like I would be operating for myself onto the assumption that yes, that will be an auto spot in the team for the win there, but no one will know until the policy is released by Athletics Australia. Yeah, I think um it's definitely like more ultra distance focus like as someone that's probably more like
01:15:14
Speaker
if I was gonna give the short trail a go, like 60k is a bit far for me. Like I haven't even done a 50k yet. So it's, yeah, it's a little bit um annoying for people that are coming from those like shorter distance kind of backgrounds. But um yeah, I dunno, I guess like different people, it'll play to different people's strengths. So yeah. Yeah, I think Brody, I'll get your thoughts quickly actually. Yeah, well, like i I must say I was surprised to see the distance of short trail. um I think that's knocking on the door of being a long trail race.
01:15:54
Speaker
um say yeah like As with Jess, I think it's it not just personally, because maybe that's okay for me, but I think more so for the sport. it would be maybe better if that was a bit shorter so that we can encourage more people to do it. um At the moment, they're all ultra distance and we we know we've got a lot of people doing those shorter races. at The Golden Trail races, for example, like 20 to 30K, we've got lots of people doing that, but a jump up to 58K from those is quite a bit, whereas a jump up to, say, 40K isn't quite as much.
01:16:28
Speaker
um So I don't know if they were thinking about that specifically. I don't know how exactly how they chose. like To be honest, that race will be really cool. I know it's a really awesome race, so that's a huge positive. I'm just not sure 58k is the right distance for short trail, but we'll see what happens. I think on the selection side of things, Firstly, hopefully they announce that as soon as possible. I know in orienteering, like we haven't been always that good at releasing as in advance, but you also don't need to do, you don't need to target your training as specifically for a specific race as you do in trail running. So if you're racing a 50 K race, that's like a six month prep.
01:17:12
Speaker
if you want to do it really well. So it would be good to see that selection criteria, or at least the selection. They don't have to release the whole selection criteria, but maybe they could release which races, if there are going to be specific races they're looking at, um so that people can plan for that. um And it will be interesting to see what happens with that, particularly say the short trail one being in that April date, because there's a lot of races around that time that are very popular with the elites like KMR and Buffalo. Um, so it'll be interesting how that plays out in terms of will it be that they are using that race quite not just like obviously first is automatic, but they'll also look at it for the following positions as well. Or is it going to be more of a open selection that you sort of just have to do races around the distance and they'll, they'll have a look at them. So like my, my best case scenario would be that everyone's running the same race.
01:18:08
Speaker
but I'm not sure we're quite there yet. So we'll see what happens, I guess. Yeah. Yeah. Like I've run, I've run five peaks before and I absolutely loved it there. And I'm pretty, I mean, like I'm excited to go back, but yes, like you, I was more expecting the short trail to be around that 40 K distance. Um, I'm like personally, it probably works in my favor, but at the same time, like same for you Brody where like, I do think of people like Jess and people that have sort of been coming into the sport to do short trail. like the It's on the upper end. I believe short trail, the definition is anything from 40 to 60K. So it's on the very upper end. I do also believe that when I ran five peaks, my watch said 60 point something because I was really pissed off about that at the end because I didn't want those extra Ks.
01:18:57
Speaker
Not that I'm saying my watch was perfectly accurate. But um it's on I think it's got 2,000 or so meters up and down as well. So it's like it's a damn cool race. It's a well put on event. I think they're going to do a epic job of it because I love TRSA. That's trail running South Australia, by the way. um But yeah, Mike, I'm with you in the fact that it's a bit of an adjustment to go, oh, OK, the short trail is the upper end of the short trail. um the distance possible, I will all be in sort of the devil's advocate kind of way. It's five picks has been not by no means technical or not super technical at all. So in terms of time, I think it may end up being a very similar, well, depending on how technical and up and down they make Kanfrank.
01:19:42
Speaker
Like you may end up longer on feet, Jess, if you're running a really technical 40K at the end of this year, then running five peaks like next year. So I think my time there, like it kind was quite a few years ago now, but it was five hours, 40 something, um which is not unheard of for a technical up and down 40K. So like I do think that in some ways, like not all distances are created equal in trail. um because of the technicality and can Frank in Spain where world champs is going to be is incredibly technical so yeah for all we know the time on feet for out the short trail champs versus the short trail at world's could end up being quite similar but it's different terrain and obviously much different distances so that's where you get into the conversation of how how similar to world champs do you want your national champs to be in order to pick if you want to make it the trial race um so
01:20:42
Speaker
Yeah, lots of questions and discussions to be had there, I think, in terms of what this looks like. Lonely Mountain and Ultra, I don't know that much about. And as I've said, it's like it's in October this year. um So I'm not sure it would or could be used as a trials race for September next year. World Champs so yeah watch this space on that front. um I have asked Autra about when the we will hear about the because obviously there is also the mountain disciplines for World Champs next year. That is the mountain classic distance which is normally somewhere in that 10 to 15k up and down and then the vertical which is normally like 5 to 8k.
01:21:20
Speaker
um Those two distances haven't been announced yet. And I've asked if we might know when and not sure yet is what I've been told. um Lots of discussions to be had there. Those ones have not been announced and they are still yet to come. So it's not as if there is nothing shorter to come, but then a 10K or a 12K race all the way up to a 58K race in a gap. in the championships, obviously is a big gap. Like you can't deny that, but yeah, devil's advocate is that time on feet might be very similar. And also I'm freaking pumped because I love five peaks. So it's a good point about the like being, I've heard that Spain's going to be very tough. I'm actually going to be headed there later, staying a night in Ken Frank. So I might check out a little bit of the course later in September, but, um,
01:22:09
Speaker
I think, yeah, that's a good point in terms of like, generally in Australia, we're running a bit quicker than we will be overseas, like birthday just because of the terrain. Um, so that's not a bad point. The main is it's going to be so interesting what people decide to do scheduling wise, like with, with their seasons in terms of having so many races around that time. Cause you throw in mountain running champs and you've got KMR, Buffalo. Six Foot Track, Donna Double, Golden Trail Races, UTA, like over the period of probably two months, you've got a lot of big races going on. So yeah, it'll be interesting to see.
01:22:48
Speaker
how that all pans out. I'm a bit worried. I'm going to schedule my season. I know. I was interested to see when TRSA sent out the TBC Datas 13th of April, I was like, oh, I thought you guys were in May. And that was probably going to work a little better because it's a little further from a lot of the other stuff. but um Yeah, that's part of, I feel like one of the conundrums of being a trail athlete at the moment is there's there's a little bit lots going on. um And in Oz that I'm going to say Feb to May period can be insane in terms of just how much you have to pick and choose and be quite careful. But again, that may then port fall into the hand of people that are willing to really, really go for that World Champs team or
01:23:36
Speaker
prioritise those championship races and are able to actually take a look at the calendar and take a step back and prioritise. So I don't mind if it does, like I don't mind where it falls because it's just going to, it's like a chance is still a chance. So so um if you want to do well, prioritise it, rock up, everyone race, it'll be fun. It will be. Cool. Well, there's the news for the week and we're going to run straight from the news from the week into results around the country. Now I am going to read out, we had the summit Shoalhaven in Kangaroo Valley, New South Wales. This had some of our top runners rocking up and getting it done in a the 54k. This is an incredibly fast time and this is a name I know well, Gemma Jenkins.
01:24:25
Speaker
Got the win in four hours and four minutes and 53 seconds for a 54k trail race, which is damn fast. And not she beat Steph Austin by over five minutes. So Steph Austin was in second in four hours, 10 minutes, 29. And third female was Madeleine Brown in five hours and 54. So I reckon Gemma's had an absolute stunner there. Oh, even better actually. So in the men's, the winner was Dan Redman in four hours 26. So Gemma and Steph were first and second outright. And then second male was Nick Walker in four hours 30. And third male was Josh Walton.
01:25:07
Speaker
oh Yeah, wow, four hours 30. So it was four hours 30.55 for second and four hours 30.58 for third. So lots of cool stuff going on at that 54K. And just quickly, the winners of the 36K on the men's side, it was Rex Wickenden in two hours 51. And on the women's side, it was Ayako Kasui. in three hours 19. And then they did also have a half marathon that was won by but Bronte Clifford on the female side in an hour 40. So speedy for a trail half marathon and also very speedy on the men's side. The winner was Daniel Dreher in an hour 2044 for a 21.1 trail. So some speedy trails. I've never been there, but sounds fast.
01:25:55
Speaker
Jess, Rainbow Beach Trail Festival up in Queensland. Yeah, this one looks cool. um So Rainbow Beach is like just north of Sunshine Coast. Can't say I've ever run the trails around there. I've done like a few road trips, but I feel like we always get a noosa and then kind of skip that part of the coast. So I'd love to get over there one time. So it looks beautiful. um But they had a marathon, a half marathon and an 11k race. um the marathon had about 900 meters of vert and the half marathon had about 500 um so in the marathon uh we had first place um in the men's which was Liam Siuens um in three hours 27
01:26:45
Speaker
Um, and then second overall was actually the first female. So she, so that was Melissa Huychlitz in three hours 36. Um, and then second male in third overall was Chad Briham in three hours 39. Um, and then third male was Les Narayana in three hours 44. Second female was Dominic Ryan in three hours 55 and third female was Katie McLean in four hours 09. Nice. The Rainbow Beach is really cool. So I've done the Kalula Great Walk. I think this time last year, actually, I was on the Kalula Great Walk, which is a five-day hike through that area. um And it is insanely beautiful. So that run would have been special.
01:27:39
Speaker
But another special run was one that I've always wanted to do just because it looks so bloody cool. The Australian Outback Marathon in Northern Territory. You got those results, Brody? Yeah. Yeah. Yeah. I've got this one. Um, looks quite cool. Like you said, like it's, um, I think it's, uh, looks like road stuff, but it's like dirt road and looks pretty sandy. So it looks like a tough marathon where You look like you can run fast, but it's actually just really hard underfoot. So the results there we had in the males first was Carl Fleming in 302. So just over three hours. um In second was Logan Calder from New Zealand in 311. And I think this person's from, what's Allah?
01:28:27
Speaker
that the nation is A-L-A. I can't, I don't know the flag. I don't know. I don't wanna Google that. It's Pontus Shawblom. I've definitely said his last name wrong. He did three hours 24. Do we know where Alla is? Alland Islands? Maybe. There we go. And fourth was an Austrian. There we go. This is an international race. And then in the females, we had first Bo Webb in three hours 40. Second was Catherine Gamble in three 44. And third was Katie Graham in three hours 57. So hold on to all those runners. I'm sure it was warm as well. Oh, nice. Nice. And then awesome. Yeah, it is. It's the Allen Islands. Allen Islands. There you go.
01:29:15
Speaker
Well, well done, Pontus. To Finch, archipelago, maybe? If we've got that wrong, but anyways. I'm sure i'm not sure Pontus is listening to our podcast, but if he is. I know. It's the little islands up near Finland, just off the coast between Sweden and Finland. It looks like a standing flag, so I was guessing somewhere. It looks nearly a little bit like the Iceland flag, but yeah, cool. Oh, that's pretty, an international race in the Outback. Very cool. um And I've also got some results for, we had ah the Claire Valley
01:29:52
Speaker
What was the event called? c Clear Valley Trail Run. There's lots of distances there. I'm gonna give us the 50K results. So in the men, we had Joel Kittel in first, in 4.08, which is pretty speedy for a 50K. I'm not sure what the trails are like there. Brody Hudd in second, in 4.07, and Bradley Peach in third, in 4.0, 38. And then in the women, sorry, trying to find, oh, there's so many name categories, there we go. In the women we had, first place was Sonia Jansen in five hours 12, second was Sheena Appleyard in five hours 24, and third was Stephanie Lowe in five hours 32. So well done to those runners there. And then cover one last race, we'll go down to Tassie.
01:30:50
Speaker
So this is ah a bit of a different race, a 6K race at Russell Falls, which is Mountfield National Park. um I was just looking at Strava. It looks like it's got about 180 meters of climb. So it's got a decent amount of climb for six kilometers. And I looked at it because I assumed that David Bailey might have won and he did. because David's very good at running all the, he's easy' he's usually winning most of the Tasmanian sort of local trail races, so good on you David. He ran 6K, looking at his Strava, he ran 30 seconds off his own course record, which is good running from him. He ran 25.19. He didn't get it too easily. Second place was Damian Mesmer in 25.55 and third was Nick Beaton in 27.39.
01:31:44
Speaker
And then in the women, we actually had one of ah Tasmanian orienteers who's actually quite young, 13 years old, Ella Clausen, she got the win in 3330, so well done, Ella. Second was Anna Hughes in 3444 and third was Ruth Whittaker in 3501. Nice. Very cool. Love little, little races like that. They're nice and local and cool, cool vibes. So that is all the results from this week for races to look out for next week. Just in case you want to do a last minute entry, wherever you are, uh, is the trail running series in Victoria. The Sylvan race is on next weekend. Jess is going to be at Perth Trail series. I believe it's called truth or consequences.
01:32:33
Speaker
yeah yeah Then there is the Winter Trail Fest in Tassie, which I thought you'd like this one, Brody, because when I looked it up, it combines, I think, mountain biking, trail running, and they call it orienteering slash navigation. um good So there's there's leah there's just straight trail races, there's orienteering races, and there is mountain biking races. So that looked bloody cool. That's in the north of Tassie. ah Then there is the Sree Chin Moi Canberra Trail 100 and the Mount Corofford Trail Run, run by um trail running South Australia. Kunanyu Trail Series, they've got their next one, the Talosa Half Marathon, the Burrellow Bush Run in New South Wales and then also the Border Bolt Running Festival on Corumbin on the border of New South Wales and Queensland.
01:33:18
Speaker
so A lot of really cool looking races for next weekend. We will ah sort through the results and see what we can find when it gets to the podcast. But Brodie, what do you got coming up? Just more time in Bulgaria? Yeah, so i'm the World University Championship starts on... Wednesday. um So I'm like the one of the team officials, um sort of like coach manager role. So I guess it'd be a couple of busy days doing all the bits and pieces, looking after the athletes and the competition days can be pretty busy. So I'll try and just fit in training where I can. And I believe I'm looking at dates, but um
01:33:59
Speaker
Next Saturday is D day. I turned 30.
01:34:04
Speaker
you So I'm cooking up a, I'm cooking up a big run. Um, it's the rest day for the competition, which is cool. They race first, second, fourth, fifth. So it worked out nicely that I've got a day off on the, on my birthday. So I'm going to, yeah, cook up a big run. I think 30 K maybe 3000 meters of it. It's going to be one of my big training runs. say Do it. Practice the nutrition. Do it. I forget that our breath days are so close together. I should totally do the same thing in a month on mine. yeah i don now Isn't it your 30th year's off? Yeah, my 30th is in like less than a month. I forget that we're so close there, Brady. That's cool.
01:34:48
Speaker
I'm a bit worried about turning 30, but I'm sure it'll go on. I've already been misquoted as being 30 this year, so it's okay. I think 30 is where it's at. 30s is the new 20s. I reckon. It's been interesting, everyone. In a month, this podcast is going to have so much maturity now that we're in Brody around the 20s. um but Jess, what have you got coming up? Hopefully a slightly more settled week, or what are you going to do to try and make it more settled? um Yeah, I've got a bit of a tape a week, so I won't have a session on Tuesday, which would be nice. I'll just um do like a lighter session on the Thursday, and then I'll race next weekend, which I'm really excited to like um yeah get that sort of series done. and
01:35:34
Speaker
um Yeah finish off the Perth Trail series well because I really enjoyed it um and yeah just like life admin organizing everything that we need to do for the move and but um it's been nice like having the Olympics to watch as well because that sort of like um takes your mind off everything and it's super exciting like especially like Yeah, just like with where I work like I could know the athletes pretty well and like it's just it's pretty emotional like seeing them just Going for it like some of the swimmers last night. It's just yeah, it's incredible. So I'm ah loving watching that Yeah, motivation is gonna be high I reckon and this time next week I'm gonna be in Paris at the Olympics obviously not competing Watching
01:36:22
Speaker
met like you ka Yeah, I'm going to the Olympics, not competing in the Olympics. Anyways, I didn't even know how you say that. But yeah, bit massive week for me coming up. I'm here there and everywhere. Tomorrow night, i obviously I've got a big session tomorrow, fly out, 9pm. um and then I'm my first stop just to get over jet lag because I know everything there is anise but then Friday morning I head up to Paris because I've got tickets to see Trina um visit our 800 meter gal one of my best friends up there in the 800 on I've got I could only get tickets or I could only afford tickets to the Friday which is her
01:37:09
Speaker
um first round and then the Monday which is her final because the semi-final was a was a Sunday evening and one fact that like the cheapest tickets I could buy for that Sunday evening were 295 euros and some of them were 990 euros. 295 euros. euros was the cheapest. It's like 500 bucks. Yes. That's crazy. For three hours. I was like. say taylor swift I know, well, yeah. Well, I got, it was only 85 euros for the Friday and the Sunday. Now, I think what isn't working for in in my favor is that Trina's, the 800 semi-final is on the same night as the 100 metre men's semi and final. Oh, yeah. And it's the Sunday evening. So it's a weekend. So it's like the tickets to that one are insane. So unfortunately, I'll be watching that one from home.
01:38:01
Speaker
Oh, for I'm sorry, my little Airbnb in the middle of Paris. and So, yeah, big things like it's going to be a massive week for me. I did actually get someone messaged through just wanting to know what my race schedule will be like overseas. um So obviously I arrive in I arrive in France, but then just after the Olympics, just after watching the Olympics, I'm going to Poland um ah where my first race is on August 17th. So that's the Golden Trail World Series Tatra Sky Marathon. um Then I'm back to France, Chamonix and Font Remo for a training camp before heading across to California um for the next two Golden Trail World Series races. Those are Headlands 27K and one week later Mammoth Lakes 26K.
01:38:47
Speaker
And then I'm back for four weeks in Italy, up in Canobio, which you people might actually recognize because Vlad was there recently talking about Canobio, which is funny happenstance that I'm heading to that exact same town on the border of Italy and Switzerland because the last race being the Golden Trail World Series final. is in Locarno in Switzerland and that is not until October. The prologue is on I think the 17th and the women's race is on the 19th of October. So yeah, from tomorrow, I won't be back in Oz until October 23. But yeah, that's my race schedule. If people want to keep up to date with that, obviously listen to the podcast.
01:39:27
Speaker
I'll be giving updates on there, but I'll also be posting all the like the live streams and all that on my Instagram. But I've got a 30-minute double to do right now and a hard session to do tomorrow morning to think about before all that happens. So with a that, I think is going to be the end of this week's episode. So thank you, everyone, for listening. Please, I will do another shout out if you can. Give us a few ratings and reviews on wherever you listen. um It's going to really help us and see um send us through any questions, any trial fails, anything that you want to contribute to the podcast. We're all ears. So thank you for listening. This has been episode 16 of the Peak This Huge podcast, and we will speak to you next week. See you guys. See you everyone. Bye.