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Trail to GPT 1 - Training for GPT with Kellie Angle
300 Plays8 days ago
Welcome to a 3-part mini series in partnership with SingleTrack Events and the Grampians Peaks 100 to bring you all things training, nutrition, gear and course knowledge for GPT 2024!
This first episode of the 3-part Trail to GPT series features the one and only Kellie Angel, who as the winner of the inaugural GPT100 is the perfect person to take you through all things training!
As one of Australia's best Ultra Marathon runners and a running coach herself, Kellie and host Jess Jason treat listeners to a wealth of tips and knowledge about preparation for the unique GPT course. Hear about aspects such as vert, stairs, long runs, the taper, race week preparations, managing strength training around running, navigating training fatigue, and so much more.
As you go into the biggest weeks of your own race preparation, there is something in here for everyone to keep them on track no matter the distance they are tackling - and maybe some tips of what to add in if you're missing something while there is still time!
For those not running GPT this year (there is still time to enter!) there is still so much knowledge packed into this episode that can translate into anyone's training and racing approach.
Thanks for listening and feel free to reach out to us with any GPT related questions to cover in the next two episodes!
Kellie: @kelemmo
Jess: @jessjason
SingleTrack Events: @singletrack_events
GPT100 website: https://www.gpt100.com.au/
Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/hartzmann/clear-sky License code: JFCE3VLFTFTXGN1C
Transcript
00:00:20
Speaker
trail runners, I'm Jess Jason and this is the first episode of our new Trail to GPT series. So for those of you that don't know, GPT or Grampians Peaks Trail is scheduled to run on the 21st to the 24th of November um and it's run through the spectacular Grampians National Park in Victoria. This event ah features is a 100 mile race which covers the entire Grampians mountain range from Mount Zero in the north to Dunkield in the south. As part of the event there is also an option to cover the 100 mile in a four day stage race.
00:00:56
Speaker
um or a team relay or a stage team relay. really like And there's also a 50k option. So Peak for Suits have partnered up with the amazing team at Singletrack to bring you three super informative episodes in the lead up to GPT. And these episodes are all aimed to get you pumped and best prepared to have an epic race. So for episode one, I'm lucky enough to be joined by the one and only Kelly Angel.
00:01:21
Speaker
Kelly is one of Australia's most experienced and successful female ultra runners with so many incredible results it's hard to know where to start. So just this year Kelly has achieved a top 20 finish at the Western States um and she's also achieved a top 20 in the CCC last year and back in 2017 she got fifth in the UTMB.
00:01:46
Speaker
so she really knows how to do the 100 mile distance. Kelly has dominated the Aussie scene this year as well with a win in the Nusa 50k, second at the six foot track marathon and third most recently at the marathon in Hansel classic. and Not only does Kelly have ah incredible strength over the ultra long distances but she's also an absolute weapon in the shorter races and on the roads.
00:02:11
Speaker
So Kelly ran a 2.48 marathon early this year which is bloody amazing um and also banged out a 37 minute 10k in the midst of recovering from Hanzo and training for our next ultra in South Korea. What makes Kelly truly amazing though is her ability to travel life on top of her training to met. Kelly works as an OT and as a mum to two gorgeous but as I'm told cheeky young boys.
00:02:39
Speaker
um And Kelly Angel is also a huge advocate for women's trail running, championing the growth and visibility of women's races in the sport. I can certainly say personally that Kelly is someone that I really look up to and she's a huge inspiration for me in the sport. So today we're going to be talking about all things training in the lead up to the GPT Mylar. And to add to the incredible results that we just mentioned about Kelly, she also won the GPT Mylar last year.
00:03:09
Speaker
So we couldn't really ask for a more perfect person to cover this topic. And not to mention she also has a PhD in exercise prescription. so Hopefully that's all correct, Kelly. Can you tell me a little bit more about your PhD and what you do for work? Because I don't know too much about that, and I'm sure our listeners want to hear about it. Hi, everyone. Thank you very much for that lovely introduction, Jess. Yeah, so I'm an occupational therapist by background, um and I never thought I would do a PhD, but I just kind of i fell into it. We started doing a project at work and
00:03:49
Speaker
the rest of the project team left and I was the only one doing it. So I thought I would try and get something out of it. So it is mostly it was mostly based in a community rehab service um in neuro rehab. So mostly with stroke clients um and working in community rehab, those clients had already been through the emergency department, through the inpatient acute setting, through the inpatient rehab setting and then onto us.
00:04:18
Speaker
And over that time period, they um collected heaps of different bits of paper of different exercises that they were meant to be doing from their OT and from their physio and their speech therapist. And most of them were so overwhelmed by the that by the time that they got to us that they just weren't doing anything um because it was too much. um And so we set out to see whether we could simplify it. um And we did a ah quite a large randomized control trial looking at um whether we could just pick up their phone and video them doing their exercises um compared to standard practice, which was writing or typing exercises down.
00:05:00
Speaker
um And yeah, we found that um there weren't necessarily any um physical objective benefits, but there were lots of ah subjective benefits to doing it that way. The client could um see themselves on the video. This is particularly important for stroke clients who all have very different um injuries.
00:05:25
Speaker
um and And they could hear the therapist telling them what to do and and that was specific to them. They could look back on their on their video over time and see their progress. and Their family could see what they were doing in their therapy um and help them you know facilitate doing their exercises at home. um So there were heaps of other other benefits to doing that and um that expanded to a few different studies within my PhD.
00:05:54
Speaker
um I guess most importantly um that is that i I use that now all the time. so And I tell my my athletes to to do that. you know If you go and see the video, they'll give you some exercises to do and the amount of times that people come back and can't quite remember what it was they're meant to do. Even if it's, but you know even if an instruction's being written down, the ins and outs and of what you're meant to do and how many reps and all that sort of stuff. If you just you know pick up your phone and say, hey, can you actually video me doing this?
00:06:23
Speaker
um you know it'll be quite valuable to you later on. Yeah, that's awesome. And is that so that something you do for your clients that you work with now? um Yeah, so i don't I don't actually work clinically at the moment. So right now I'm working on a Department of Health project, trying to reduce waiting times in community health. So it's nice to utilize my PhD and work on the implementation side of of research.
00:06:47
Speaker
Yeah, wow, that's amazing. Such a rewarding like space to work in. Yeah. Cool. So say um to kick things off i in relation to GPT and training for the 100 miler, could you sort of swing back and tell us like how you got into trail running and what drew you to the 100 mile distance?
00:07:09
Speaker
Yeah, so um I got into trail running many, many years ago now. I always say it was about 10 years, but it was actually longer than that now. um I think my first ever trail run was two days, and I just loved the excitement of the people and, you know, giving everyone high fives down his slops road or whatever it is. um And everyone was so happy and, you know, it was such a big party and it just it really drew me to the sport.
00:07:38
Speaker
um And I think after that, i I signed up with some people to do Oxfam Trailwalker, and we started doing some longer distances um as training runs. And I just found that it came pretty naturally to me, and I just really love being out in nature, and yeah, we never looked back. Yeah, that's awesome. Yeah, Two Rays was my first trail race too, so. Yep. And what drew you to the 100 mile distance? Yeah, so I don't actually No, what drew me to my first one, um, when I met my husband, I think either that year or the year after we went ah to UTMB for the first time. That might've been, I reckon it must've been 2014 maybe? 15? Not sure. Um, and he ran UTMB and I accrued him.
00:08:29
Speaker
Um, and I ran the OCC and that was my first introduction to European mountains. And I very clearly remember looking at my watch halfway through the race and my watch wasn't even registering a pace because I was going so slowly. And I was like, this isn't running. This is hiking. What is this? Like it was just anything I'd ever done.
00:08:51
Speaker
like crewing teams doing the Myla. It was such an awesome, exciting experience. And um I was lucky enough to, he was at a similar pace to to Shona Stevenson. He's also been one of Australia's top runners back in the day. And um so I jumped in with her brother-in-law who was crewing her and ah We went a long way around everything and he we had croissants everywhere and cha champagne on the champagne lock. It was a fun experience. and yeah So I guess it was always in my mind that that I wanted to give it a go. And then in 2017, I was given the opportunity and um it was amazing. It was everything that lived up to me. I had no idea that um I had the potential to to do so well.
00:09:45
Speaker
And um it's still probably the best ah moment of of my professional running career. Yeah, it's amazing. I think, yeah, UTMB definitely is something that all like trail runners, aspired a great heel. It just looks incredible. And it's cool that it has that kind of like effect on people to want to do more. And it's so good for the sport as well.
00:10:05
Speaker
yeah
00:10:08
Speaker
Cool, so looking back at the GPT miler, so last year, how did your training block go and is there anything that you would change um if you were gonna do it this year? Yeah, so last year I was lucky enough to spend three months in Europe, um so I headed over for the trail running world championships in Innsbruck in, was it May, Jess? Yeah, I think it was early June.
00:10:35
Speaker
and So yeah, so I was over there from then um and we basically just chased races around Europe. So um yeah, started with that and then um did a couple of little local races everywhere. I did a couple of vert ks, which were awesome. um I did Lavorado, the ADK and Um, then progressed on to doing CCC and it was, it was a really nice progression over the three months. It was like my comeback after having my second child. Um, and I felt like I was really, really mountain fit. I got really used to just, you know, running mountains. It was very different training to, to being here.
00:11:21
Speaker
Um, so that was June, July, August. Um, and then I'm not sure when I actually signed up for the Mylar. I reckon it probably wasn't until after that. Um, but, um, yeah, so I felt like I had a really good base and then it was just trying to recover from CCC, but maintain some fitness to go into GPT. Um, yeah, fit and strong and and refreshed and ready.
00:11:46
Speaker
yeah And how have you felt like this year compared to last year? Because I know you were like at the start of 2023, when I met you, you just um had your second baby and sort of coming back from that. So have you sort of felt stronger this year? Like what's the difference has been in your training? Yeah, my training probably ramped up a lot. um Just from doing Western States in June, um that was a pretty big bucket like bucket list race um that I had had an entry for for four years. So it was a pretty big deal and and everything, you know, a really big block of training went into um being focused on that. um It's a little bit different in doing ah a miler early in the year or the middle of the year. um Because normally, I think all of the ones that I've done have been so from September onwards, which means I've taken a good break after that.
00:12:39
Speaker
um But yeah i I didn't feel ready to have a rest after state. So I had a bit of downtime, but I wanted to sort of maintain the fitness that I'd achieved through that training block and and find a few other things for the rest of the year. But the other challenge, I guess, in in doing a mile or in the middle of the year is that I came back to Melbourne winter and my children and I picked up every single um illness under the sun. So that's been really challenging to to manage that um alongside trying to train and and and you i get the get it all right, I guess, and find some balance there. Yeah. So in an ideal world, say you're starting fresh training for a hundred miler, what would be like your weekly training split, like number of sessions, easy runs, long run, midweek, long run?
00:13:33
Speaker
um what would be like your ideal weekly split? Yeah, so it really varies. And I don't have a coach now. I haven't had a coach since um before I had my first son. So I coach myself and it gives me the ability to be pretty flexible and um just see what I feel like doing day to day. um But generally I'd probably do an easy run on a Monday. um Tuesdays I've been doing a track session.
00:14:02
Speaker
ah Wednesday is a midweek long run. um Today I just found all of the possible stairs that I could for two hours. um Thursday I'd normally join a ah group for some early trails and then we go to trails and hours on a Thursday night for a second little get out. Friday might be a rest day. Saturday might be some hills or something, some sort of quality run, sometimes park run. And then Sunday long run and trying to fit two strength sessions in there somewhere as well. Yeah, nice. and Cool. So what about the differences um between like training for a flatter, 100-mile-a-versus, like Grampians Peaks trial?
00:14:51
Speaker
Where would you start sort of really ramping up the vert and like how long out would you um be like sort of hitting your biggest, do you focus on like hitting a big amount of vert and mileage at the same time or like how do you balance those two? It's a good question and I guess it really depends on the on the person because you know when I look at some of the athletes that I coach lots of them don't have regular access to hills so Um, it it it really depends, but I think that with Grampians Peaks trail, it's, it's such a different race, um, in many ways to even other mountain ultras. Um, it's really unique terrain. And, um, you know, I think that first and foremost, I think people need to have perspective on that and understand that it's very different to running and like.
00:15:48
Speaker
Like you can't compare running a 100K race of and and your time, you know, if it's surf coast entry or something to GPT, because it's just really slow. And so I i think um really early, like months out as people are starting to train, I think it's important just to get out and hike some mountains and and hike some stairs and just get used to um going slow and and getting getting some good strength in the legs um because I think this race deserves a lot of respect in that in that sense. So so yeah thinking about the GPT course specifically, what like how would you adapt to your training? like thanks What sort of technical aspects are unique to the course? Can you tell us a bit about that? Yeah, so um the GPT is a lot of rock
00:16:40
Speaker
um It's very technical in places and there are lots of stairs, so I think it's really important to get out. and um you know It's hard to find terrain like this, that's that's similar, um but doing some climbs, trying to find some some rocky technical terrain where possible, and that goes to the extent of you know in some places you are You are scrambling, you're you know trying to fit yourself through the tiny little wedges of rock and things. So getting comfortable being uncomfortable. um And stairs, do some stair training, definitely. Yep. Perfect. Sounds fun. um And do you focus specifically on like yeah like adapting to downhill running? um Or do you just sort of get that in your long runs?
00:17:33
Speaker
Yeah, I've got a couple of sessions that I might do focused on downhill, but um I'm quite cautious um not to do too much of that. so um if you know I think most of that just comes naturally, but um I might do maybe two downhill-y sort of sessions um ah you know a month or so out. um But yeah, I think it's really important that people know that the impact of running downhill just puts so many more forces on your body and puts you at a lot greater injury risk Yeah, for sure. um And so in your block leading up to 100 miler, like how long out would you be doing sort of like your longest run? How long would that longest run sort of be like as a percentage of the race? Yeah, so um again, it really depends. But I think that um I think with this race in particular, I think it's important to get out and do some like fast pack style long runs and just do like
00:18:33
Speaker
get away for a long weekend and do some back-to-back um back-to-back runs um that might be, you know, five, six hours long, um not focused on pace, but just focus on time on legs um and, you know, having your full kit and getting used to having some weight on your back. I think the, yeah, longest run might be,
00:18:58
Speaker
Often personally, I choose races to do my longest run. um It's just, I find it ah a lot more motivating to get out and um and do it that way. And it's good practice um for nutrition and gear and all of that sort of stuff. um But if you didn't do that, then, you know, I'd probably be saying biggest week, maybe four weeks out, three or four weeks out, um depending on how help it individuals recover.
00:19:25
Speaker
Um, but yeah, I think some in between there needs to be a few weekends where you're just doing some, some big, big, big stuff. Yeah. And would you usually put like a race like Hanzo before, like a month before you like to do a hundred miler? Yeah. The timing, depending on on what how the timing worked. Um, but I'm trying to think, so for me last year CCC was,
00:19:52
Speaker
end of August and then I went into the Mahler. I don't think I raced in between. Um, but yeah, I would definitely, you know, there's some races that have now passed, but, um, peaks and trails and wonderland, you know, good ah opportunities to get out and and get used to the train. Um, Hounslow is, is probably perfect for it as well. Um, but yeah, you want to do something a bit longer in between the the gap there.
00:20:20
Speaker
Um, and what do you think is like the biggest thing that people should consider? Like when they're in those really meaty weeks of the training block, like nutrition, sleep, all that as like, is there anything else that you really focus on to make sure that you don't like break down during that time? Yeah, I think looks sleep is, is really important. And, um, for me in the past, it's something that I got away with.
00:20:46
Speaker
I juggled so many things that sleep was the first thing to go and I i managed to get away with it. But ah as I'm starting to get older and with little kids now, sleep is so much more important. And you know, half the time I find myself in bed at eight o'clock now, which was unheard of for me a few years ago. um So it's really interesting to see how that's changed. Yeah, sleep, eating well, hydrating well, you know,
00:21:12
Speaker
having some protein, finding ways to so to do all the right recovery things. um ah Just also having a look at your overall stress and your workload and things like that and all the other stresses in the rest of your life. I think sometimes that we we can forget that it all contributes. So if you are having a bigger week, you know it's finding ways to to ease the pressure in in other aspects of your life.
00:21:35
Speaker
Yeah. And how do you sort of like keep track of like, do you just sort of have like cues in your body where you know you're like a bit more tired than usual? Like do you try and sort of pick up on that or? Yeah. Um, I probably don't have any specific tactics that I use for that. I think I'm pretty good at listening to my body now, but, um, you know, even from taking opportunities to work from home instead of going into the office, for example, you know, that saves two hours in my day. Um, that's a good way to, to sort of ease some of the pressure.
00:22:06
Speaker
um yeah yeah yeah well yeah just circling back to the strength training that you do i feel like i do and i'm sure a lot of other people like find it pretty hard to balance strength training with vert um especially if you're like not used to like the downhills that we're talking about before like how do you balance like the strength, like say you do a midweek long run, where would you put your strengths around that? Yeah, um it was a bit of a challenge. Like I had a a really big training weekend this weekend just gone, um but luckily I got to do my long run on Saturday. So Sunday was more of an easy one and that meant that I went into the gym on Monday. And so even though I'd been out in the mountains over the weekend for quite a few hours,
00:22:58
Speaker
um it it worked really well for me then because I'd had a sort of recovery day on the Sunday and and and didn't run on Monday, I just went to the gym. um So you definitely need to periodise things in the right way and if you it does get challenging to fit it in if you're doing a lot of quality work and you're doing hills. um I'd probably often put
00:23:22
Speaker
Sometimes rest days get a bit confused for doing strength work as well, which I don't agree with as a coach, but sometimes I do end up doing that because it's the only way I can fit it in. Yeah. Yeah. So it does get a bit challenging sometimes. Yeah. I feel like in an ideal world, like you want like and a rest day between like a hard run and a gym.
00:23:44
Speaker
but you, if you can't do that, you sort of just have to listen to your body and maybe like ease off a bit on the weight or I don't know, just adapt it to your schedule. Yeah, that's it. And you've got to know how your body responds and you know, I've got i've got lots of athletes that, sorry, not athletes, not lots of athletes, but I've had athletes in the past who have tried to do their gym session before a hard quality session and it just doesn't work because your body's not big and then everything else yeah it goes out the window. So
00:24:16
Speaker
Yeah, you do need to to figure out what what works for you and and try and find the right pattern. But also we're really easy we're really good at skipping our strength work because it's too hard. um yeah that It's always the first thing to go. And I've made a really concerted effort after having the kids to make sure that I prioritise my strength work. And I think that's been really good. Yeah. Okay. So if someone was time pressured and like they wanted to cut their gym out, would you suggest cutting out like an extra easy run instead? I think so. Yeah.
00:24:53
Speaker
Um, and now, so looking at the taper, so, um, say leading into a hundred miler, what, like, when would you start the taper, like how many weeks out and what does the taper look like? Like, do you reduce the mileage and the intensity? What does that look like for you? Yeah, a bit of both. Um, I probably don't personally start tapering until two or three weeks out now, probably more like two weeks now.
00:25:20
Speaker
Um, but I know that my body can, can handle that. Um, but for people who are less experienced, I would say more, more towards three to four weeks, um, to really have them refreshed and and ready to go. Um, um, yeah, drop in, definitely drop in mileage. Um, I drop in intensity, but I still definitely have some quality sessions in there that just might be a bit shorter than, you than.
00:25:45
Speaker
than in the bigger blocks. Yeah. And sort of as like a last long run, like the week before, how long would you suggest? And usually only about 90 minutes. Yeah. For me, I hear some people going out for 30K the week before. I'm like, what are you doing? good back then You know, it's it's really important that, you know, people find it really difficult. But by the race day, you'll be roaring and ready to go. So.
00:26:15
Speaker
Yeah, for sure. And so looking at race week, would you still keep in some sessions to sort of keep that sharpness? Yeah, so my tea session is just go, I'm on a flat leg session most of the time. It's one of my favourites, it's over quick and you know, it still brings out some speed and yeah, that's probably my, my go-to.
00:26:41
Speaker
Would you keep it mostly flat the week of the race, like cut out the hills? Yeah, and specifically try and too much. Just to make sure that nothing's too sore.
00:26:56
Speaker
So say people are traveling to the Grampians and they want to like check out the course before the race. Would you suggest that they don't like run too much of the course before the race in case they do too many downhills or uphills? Or would you suggest it's like better to check out the course so that you know what you're in for? ah Yeah, it's a hard one. I mean with this race I think it's really valuable to see the course early. Like I'm talking months before.
00:27:26
Speaker
Um, because it is so unique. I think if you were arriving that week and going into it, um, yeah, I wouldn't be running much of the course. Um, but yeah um i think mostly I would be, um, probably driving up to some of the lookouts, maybe in and just getting a feel for, for what's up there. Yeah. Like you can, you can drive up to, um, Wonderland car park and for example,
00:27:56
Speaker
Um, and just, you know, you can do some walks and things from the, on the top. You could do some, some easy runs on the top there that, uh, wouldn't be too strenuous. I think it's one line car park, Sandile. Yeah. That direction. Yeah. Cool. It's a good tip.
00:28:14
Speaker
and then yeah so After the race, like how long would you take a full rest after the 100 miles like without any running? How many weeks?
00:28:28
Speaker
How many days? so i think I probably wouldn't go a whole week without running to be honest. um but I wouldn't be doing much. I'd definitely take a few days um and do some, you know, I think active recovery is important. So you just doing, you know, some walks and um maybe trying to get on the bike just to spin the legs out. um But yeah, I would definitely be having a good two weeks of downtime um with with not much, not much in the calendar. For most people, it's going to be a lot more.
00:29:01
Speaker
Do you remember that too, like when you did your first 100 mile, like how much longer it took to recover than it does now? I reckon I didn't do much until Christmas.
00:29:14
Speaker
right ah yeah I reckon that's my guess. I can't remember, but um yeah, I reckon I didn't do much until Christmas. I think I had a really big break. And finally enough, I think 2018, I had like a ridiculous year. Um, so after I had that rest, I was able to back up a lot of races and, and do very well in a lot of races. I think that's when I did Madeira and I won UTA two weeks later and in there was like six foot track and Mount Buller and, um, nine dragons in Hong Kong. It was, it was ridiculous. I look back to that now and think, well, yeah, I was young and
00:29:58
Speaker
and crazy, but able to back off. How long would you like, recommend, so say people do Gunkin's Peach Trials and then they're super keen, they love it and they're super keen to jump into their next race, how long would you suggest that they wait before sort of starting the next block and entering another race?
00:30:19
Speaker
Yeah, look, um after I did, I think it's a really good time of year because last year um I did it and, you know, you know, Christmas is coming. So um I had I really didn't do a lot until after the new year. um And I think, yeah, just fit really nice and nicely in the calendar that way just to to be able to go into Christmas with not too much pressure to train and just to be able to relax. And yeah, I really didn't start putting my foot down again until well after the near. But I also think that we get really easily influenced these days by each other and by all of the races that come up. And I think that, again, people need to have respect for the distance and it's not something that you can do
00:31:11
Speaker
multiple times a year. um I think people need to make smart decisions about their race choices and, um you know, or they will break down at some point. So for me, ah you know, at this stage, I don't think I would do two milers in a year. And that's why I i don't think I will be running um ah the GPT miler this year because I already want ran Western states and and I really feel like that was enough for my body for this year.
00:31:37
Speaker
Yeah, that's fair enough. Um, so some of our listeners might be doing GPT for the first time or even doing their first miler. What would you say is like the biggest and best thing that they have to look forward to, um, specifically about GPT or specifically about doing their first miler? Yeah. Um, well look, the Graphing Speaks trial is just amazing. um um Me and my husband ah have spent a lot of time there um over the years and that's why it was such a special race to me last year. um The minute I knew that they were going to run a course, it was the whole length that I had to be there. and We got married there and we've run cancer, we've spent a lot of time. So once you get to see it and experience it, you'll you'll want to go back. um I am interested to see if people that ran in
00:32:34
Speaker
for 30, 40 hours in the rain last year are going back again. yeah They kind of missed out on all of the views. i providing for all sunset yeah I really hope that that doesn't happen again.
00:32:53
Speaker
a Yeah, that's all part of the fun. exactly
00:33:02
Speaker
Thank you so much for that. um It was amazing. um Yeah, like our listeners is in again so much and you're such a wealth of knowledge. We're so lucky to be able to talk to you about training for GPT. And good luck for what you have next. So that's the long trial at Asia Pacific Champs in South Korea. um Just one quick last one. How are you feeling for that? And what are you most looking forward to about that race?
00:33:30
Speaker
Yeah, I'm really excited. um Looking forward to getting away. um Unfortunately, my family aren't joining me, but it's going to be kind of nice at the same time.
00:33:41
Speaker
have much like Yeah, I'm looking forward to exploring a new place. It's always my my favorite part of of doing a race internationally and um Yeah, going over with ah with an awesome team.