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Episode 66: Short Vs Long Distance Training Changes and Transcend Ultra Feat. Shane Johnstone
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Welcome to Episode 66 of Peak Pursuits, your ultimate podcast for everything trail running in Australia. This episode is hosted by Sim Brick and Jess Jason with a guest appearance from the Race Director of Transcend Ultra, Shane Johnstone! Listen in as Jess and Sim give you some more in depth detail of what their current training looks like before Shane joins the episode to talk through all the ways Transcend Ultra is trying to up the game when it comes to trail races in Aus. Then stay on for a coaching discussion with Jess and Sim as they talk through the ways they help people transition from training for longer races to shorter and vice-versa before some results of the week.
Results
Ultra Adelaide: https://my.raceresult.com/350285/results
You Yangs Trail Running Fest: https://trailsplus.com.au/YY2025/
***Don’t forget, use code PPP at https://bix-hydration.myshopify.com/en-au for 20% off Bix products, exclusive to PPP listeners!***
Thanks for tuning in to Peak Pursuits! Connect with us on Instagram @peakpursuits.pod to share your thoughts, questions, and your own trail stories. Until next time, keep hitting the trails and chasing those peak pursuits!
Transcend Ultra: https://transcendtrails.com/
Music from #Uppbeat (free for Creators!):https://uppbeat.io/t/mood-maze/trendsetter License code: K08PMQ3RATCE215R
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Transcript
00:00:08
Speaker
Hello and welcome to episode 66 of the Peak Pursuits podcast. My name is Simone Brick and I am lucky enough today to be joined by Jess Jason. Jess, how are we going?
00:00:19
Speaker
The girls are back on. Hey guys. Yeah, the girls going good. Going good. That is what I love to hear. Are we ah used to the Canberra winter by now? Yeah, I think so. I think we're getting there. um Yeah, I've finally learned how to layer up appropriately. so that that helps.
00:00:38
Speaker
Running is all about the layers. Yeah. And just being able to jump into the sauna after just gets me through it. True, true. it must admit heat training and winter running go really well together. Yeah, definitely. not sure how I would do proper heat. Yeah.
00:00:56
Speaker
Probably summer is proper heat training, but at times it isn't. It's still warm enough that you don't really want to get in a sauna, hey? Yeah. Definitely not. It's not as enjoyable. No, not at all. Not at all.
00:01:09
Speaker
Awesome. Wow, we've got a fun episode coming up for everyone. me and Jess going to give you a rundown of what our current Monday to Sundays look like in terms of training. um We've got a bit of a chat with Shane. What's Shane's surname, Jess? That's Shane. Shane Johnston from Transcend. He is popping in um this episode to talk about all things Transcend and the cool things they have going on there.
00:01:34
Speaker
We've got a topic of the week, which is ah shifting training from between distances and then some fun results to finish up. But to get us started, Jess, how was your last week of training? Yeah, really good, actually. um Yeah, I feel like just super positive, like my body's been feeling really good. I've really been enjoying kind of like the fortnightly change in session structure. So I think I spoke about that last time I was on, but basically just...
00:02:05
Speaker
switching between ah Thursday sessions one week and then Saturday sessions the following week with the Thursday being like a road tempo um with the group and then the Saturday just being like a hilly trail.
00:02:20
Speaker
tempo um and yeah being able to fit in another like sort of longish run during the middle of the week which I really love um so yeah it's been nice awesome so talk me through just this last week so we can get a gauge on how your training is actually looking at the moment yeah um so Monday is always a rest day for me which I love um I've learned to just love having a day off from running. Um, and I think it's been key to the consistency that I've been able to have for the last couple of years. Um, and i usually do gym, but like very light kind of gym, nothing too heavy, mainly just like core and like accessory stuff.
00:03:05
Speaker
Um, I have been jumping on the bike recently. Um, I was sort of dabbling with, uh, like trying to incorporate heat sessions on the bike, um but starting off very light. So I literally just do like 30 minutes um on just like the bike in the gym with just like pants and a puffer jacket on. It's probably not super intense um because I'm sort of still wanting to recover between Sunday and Tuesday.
00:03:38
Speaker
um But yeah, I think just like another kind of aerobic stimulus that I was trying to add in. It's a good way to ease into it. It's good. Yeah. It's better to ease in than overdo it. Yeah. And I've still been doing like saunas on my hard days. So like a Sunday. Nice.
00:03:53
Speaker
nice After a long run, I'll do a sauna. So I'm still getting that passive heat training in. and And I think maybe as I get a little bit closer to ah the race that I'm doing in September, I might like do a bit more of the bike stuff on a Monday but just trying not to do too much at once yeah um yeah and then Tuesday i have just like an easy 30 minutes in the morning um I usually don't get out until like lunchtime for that one I was gonna say when it's in morning I see 11 37 so it's still mornings before 12 true true
00:04:27
Speaker
i Yeah, just because like I can't be bothered going before work and then I can't get out until lunchtime. Fair. pay that. it It still says it feels like three degrees at 11.37. Yeah. I'd pay that.
00:04:42
Speaker
i play that Yeah. And I use it um to exercise my dog as well. So she wouldn't be too happy if I dragged her out early in the morning. So that's my excuse anyway. Yep.
00:04:53
Speaker
Fair enough. Yeah, and then track in the Arvo. so last week I was feeling a little bit tired and I kind of like having that double run in the morning on a Tuesday because I can really like just get a feel for how my body is after Sunday and then assess like how I'm going to go in the track session that day. Yeah.
00:05:14
Speaker
that day So I decided after that jog that I was feeling a little bit tired, like just noticed that my legs were a bit heavy still from Sunday. So um I decided that I would do like 70% to 80% of whatever the session was when I got there.
00:05:31
Speaker
And the session just like the usual and then some 1200s. So the and then did four instead of,
00:05:41
Speaker
and then i did four twelve hundreds instead of five and I skipped some 200 meter sprints at the end um nice and yeah i actually felt really good like I felt a lot better than I expected to in the session but I still kind of committed to having that lighter um session just to like make sure that I wasn't overdoing it and I've sort of finished feeling like I could have done a fifth rep but um just decided not to, which I think was a smart decision.
00:06:09
Speaker
Always. I always tell every single one of my the people I coach that they have to have another rep in the tank at every training session pretty much. There might months in the blue moon where I go, yeah, you can empty it here, but I don't think you really ever want to empty it in training. So it's good.
00:06:25
Speaker
Yeah. um Yeah. And then Wednesday was an hour jog. um Just got out with a friend at work on the trails near the AIS.
00:06:37
Speaker
um And then I do gym. Oh, no, I didn't do. I didn't do gym that day. I usually do. But um because of the Thursday session, I didn't do gym. So yeah. Thursday was a tempo in the morning, super early morning, and the weather was absolutely atrocious that day. I think it was like the minimum wasn't too bad. It was like three, but um it was super windy and just like pelting rain the whole time. And the way that we ran the session, um we had a headwind for gosh.
00:07:13
Speaker
oh okay I don't know why we did that but yeah and and then so y all kind of did 6k just like off feel it was so slow and just like demoralizing and then um some of us continued for and I kind of had a break after that and then did another couple of 2ks um Yeah, I don't know It was a bit, it was one of those sessions where you just kind of get it done and yeah look at try not to look at the pace because it's a bit depressing.
00:07:43
Speaker
Yeah, yeah. We've had a few with them. that That's fine. The work was done. The heart rate was there. It's fine. Yep. And yeah, stomach wise, I felt good for most of it. And then I had a bit of a dry reach after the second, yeah, like after the second 2K. No, at the very end, yeah.
00:08:07
Speaker
Yeah, which is kind of annoying. Yeah. Yeah, I saw a doctor about my stomach stuff and she reckons it's gastritis, which is just like super acidic stomach.
00:08:19
Speaker
um So she gave me some stuff to have in the morning that like reduces the acid. oh And um I think it helps. Like I'm able to get more food in before the session without feeling sick, but I still had that kind of feeling towards the end of the session. So hopefully it's just taking a bit of time to like fully – work but yeah anything change like that you've got to give it a bit of time to take effect probably I reckon so but it's good that you had someone look at it and sort of give you an answer that might help along the way yeah yeah um so yeah ticked that one off and then I did gym in the arvo which was good i actually my legs felt pretty good um I think just because like I was forced to run a bit slower so I didn't pull up too tired from that one
00:09:07
Speaker
um And then Friday you went longer? Friday? Yep. So Friday was 90 minutes um and I really enjoyed that run actually. I'm able to like run through a few different kind of like nature reserves and little hills like near the AIS, which I love just like making a big loop that includes lots of different variety.
00:09:31
Speaker
One of the pros of living in Canberra, there's lots of options. um And i actually, that one, I practiced fueling as well. i had had 120 grams of carbs, which I was pretty happy with.
00:09:46
Speaker
no I've been using this like flow gel by Precision, which is so good. Like it's just made it really easy for me to get more fuel in.
00:09:57
Speaker
I don't know why. I think it's just like a little bit. um less thick than their usual gel and I think just like having it in the one big kind of flask it just because it's always in my hand I just like I have it more often yeah that's my go-to as well now like if it's in my flask and if it's more watered down I'm a getting more water which is needed for the carbs and b I don't forget or there's none of that oh I have to open another gel yeah which is annoying Yeah.
00:10:24
Speaker
Yeah. And so I recovered super well from that run, um which is awesome. Had some treatment in the Arvo and then Saturday was just a super easy day, 45 minutes job. That loop you did on Saturday, every time it pops up on Strava, I think that someone's GPS is glitched because of how straight that trail is.
00:10:44
Speaker
Yeah. Yeah. Like it looks like someone's forgotten to like stop the watch and forgotten to start it again and then restarted it because everything else is wonky. And then when you look at it, I'm like, oh, no, it's actually a trail that's that straight.
00:10:56
Speaker
Yeah, it looks bizarre on the map, but it's, um yeah, you'd like it. It's um pretty hilly, but it's nice. Like it's a nice trail for sessions as well because it's like it's pretty fast, but you get like some undulating hills in. Perfect. Which is good.
00:11:10
Speaker
um And I ran into Paige. Penrose is on the um return to run. She's ah yes shout out to page up to some run walks, which is good to see. um hopefully she'll continue to progress.
00:11:23
Speaker
um Yeah. And then Sunday I went out with Trish to Bullen Range, which is amazing Like probably one of my favorite runs that I've done um in Canberra so far.
00:11:34
Speaker
It sort of like runs along a like range of like a mountain range kind of thing um on a full drive track. So it's pretty smooth. It's not super techie, but it's like up and down the whole time. And we did sort of drop down right to the bottom at one point and basically run back up, which was a really steep climb. I think it would be like awesome training for Buffalo. um Super similar to like the fire roads in that race. Yeah, the photo you've got looks like it.
00:12:01
Speaker
Looks very similar. Yeah. Yeah. Nice. Yeah, so that was fun. um And Trisha's doing super well as well. sir Good. and Always fun to train with her. And yeah, another good a fueling day for me. I think I got 300 grams of carbs.
00:12:19
Speaker
Oh, in three hours. Nice one. Yeah, yeah, i was pretty happy. um i still have some work to do with the water. I think I only got a later in, which it was super cold, but that's probably not enough. I do get a bit more, yeah, but where we we all do that in the cold. Like it is so hard.
00:12:35
Speaker
Yeah. um So, yeah, some pretty good week. I'm pretty happy with it. So you should be. Love it. Love it. And still just like that nice sort of steady climbing on Strava yeah to a really, really good level of training. I am stoked for where you're at right now because, yeah, you've still got so long to, well, you've still got plenty of time to build so much fitness. Yeah.
00:13:00
Speaker
Yeah, thank you. Yeah, and I feel like I'm just enjoying training again. Like I've been able to jump in with a group and we've got like a good sort of group chat of girls going at the moment who are sort of like keen to just jump in with whatever session. So they actually jumped in with one of my Healy Tempos ah the week before, which was awesome. Love that.
00:13:20
Speaker
So it just makes a huge difference because, don't know, I just love training with people and I just enjoy it. So yeah. Yeah. Yeah, definitely makes life easier and it's like just – I think sometimes I love a solo session when I'm really tired.
00:13:36
Speaker
don't know, like the worse you feel, the more you're like, okay, I just need to do today by myself. yeah But then if you're like not super duper tired or feeling good, you want people. Yeah.
00:13:47
Speaker
Every time. Yeah. Every time. Awesome, awesome. Well, I'm excited for you. Good stuff. Thank you. So how was your week? Mine was – Actually huge in the end. um Huge in terms of just, i this was a week where because the previous week I'd been down with the flu and it was kind of, I got my mileage done, but it was just slow slogan all week.
00:14:13
Speaker
um Because I'd started coming good. I've still had a cough all week, but I don't think that's coming away anytime soon. And then I wanted to get some sort of intensity back.
00:14:23
Speaker
um So I still was doing very much vibes-based training and what came out for the week was a lot, but it was good because on Monday I did 90 minutes um heat ride on the bike.
00:14:37
Speaker
So I did indoors with the dryer on in the laundry with all my puffers on and everything. With the dryer on makes a huge difference and it's great because I'm like, okay, When we wash the sheets, I get on the bike and I use the dryer but because otherwise we just have the clothes, horses out. But it was great. To make it a bit humid as well.
00:14:55
Speaker
Yeah, like the the whole mirror is fogged up within like 20 minutes of me being in there. So that was nice and sweaty again, um which I'd skipped all my heat training while I was six, obviously. So it was good to...
00:15:07
Speaker
um feel that I was maintaining as much as I could of all the work I've put into that. um And then Tuesday turned into a double threshold day where in the morning, if yeah anyone that was in Melbourne, it was the morning we had like gale force winds.
00:15:24
Speaker
Like it was not, it wasn't too cold. It wasn't rainy, but it was, ridiculously windy. um Like, I don't know what Strava has given me. I feel like Strava always ah robs you a little bit, but even Strava has given like 25 Ks an hour, which I swear it was worse.
00:15:40
Speaker
But um I went and did a session with Katinka. I joined in for hers, which was 10 minutes steady. We were both doing her targeting it, me using it a session. We were both doing the 10K cross country on Saturday.
00:15:53
Speaker
um So it worked in nicely to do her session, which was 10 minutes steady. were going to do it at 340s, but with the wind, 345s was about the same effort. um And then four by two minute hills.
00:16:06
Speaker
And then to that I added four 1500, which, um, were fun and fine and like heart rate or good pace was slower because of the wind. But then there was one rep that was like the slowest by six seconds because I was laughing mid rep cause I pretty much got blown sideways off this gravel trail.
00:16:27
Speaker
And I was like, was one of those things where the wind picks up and it knocks one the leg into the next leg while midair. And you're just like, how do I keep, honestly. Anyways, those I was completely solo for. And I was like, look, I'm not going to be very fast today. So we just got to lock in. And it was ah double session day anyway. So I'm like, yeah, it doesn't matter.
00:16:46
Speaker
um So yeah, that was the morning session. I then did do gym. My gym's not very heavy at the moment just because of how much load I'm doing in terms of running.
00:16:57
Speaker
um I'm doing some, like I was doing hip thrusts and hamstring curls and all the things I need to do to keep my body happy, but not, by any means back to my days of lifting heavy um at this point.
00:17:10
Speaker
I just find it adds too much fatigue as opposed to feeling like it's doing anything to help. So did do gym after that session. And then in the evening i was going to do an uphill treadmill, but then I got to the point of going, I just don't want to do another solo session.
00:17:27
Speaker
Like my brain, the thought of getting on a treadmill and I was going to do like, I think it was 15 by a minute or 15 by 90 seconds. I mean, Um, on the treadmill and then it was just one of those moments where I went to do it and I'm like, I can't, like, I just really don't want to do this right now, but it was more mentally than physically. So ah bargained with Tim and I got to go do the group session.
00:17:48
Speaker
Um, so I went and jumped in the Crosby crew session and did another three by five by 400, um, just rolling 86s the entire time. And it was one of those ones where it took a little, like a five reps or so to get into a rhythm.
00:18:05
Speaker
But then once I was in a rhythm, just every rep was almost exactly the same. And it felt amazing. I've realized how much fun it is to train like this. Where like you're not by for 400 meters, especially you're not by any means going really hard.
00:18:18
Speaker
So like I was, I was saying to one of the other people that I was there training with, I'm like, well, yeah, I just get to run at a really comfortably fast pace and then go, um I get to stop now, but I don't feel like I have to.
00:18:29
Speaker
which makes for a really enjoyable session. um So that was good fun. However, it did equate to us I think, 17Ks worth worth of threshold work for the day.
00:18:40
Speaker
um So 17 Ks of decent ish pace running, um which I could certainly feel. So the next day, instead of the run that I had planned, I just did super easy 45 minutes um around Listerfield Lake.
00:18:57
Speaker
You've been there plenty of times, Jess, it's lovely. And I just did a lake lap for once, which I almost never do because I normally hit the hills, but pretty much just lapped the lake. And then I got on my mountain bike for an hour 45.
00:19:08
Speaker
So that was two and a half hours total, which is what I was going to run. um So I was going to do that length of time running, but instead I was like, yeah, no, I actually feel like I need to recover. from yesterday and then on Thursday instead of, I can't even remember what I had planned for this day, but instead of whatever I had planned, I went out and did three hours 45. It was going to be four hours, but this is one of those days that I was doing this a bit harder than usual, like just a little bit where it was like, I'm not sitting in my 120 to 130 heart rate party pace. so
00:19:45
Speaker
I was like moving the whole time. fairly well without it feeling hard. um But then I got to three and a half hours and i have never had, like I got my period and I have never had such bad cramps. ah Like, well, no, I shouldn't say never.
00:20:03
Speaker
I have, but not in a very, very long time. I was like running along and running down this trail and I was like, I'm just going to have to sit down right now. Like I was sitting on the side of the trail,
00:20:15
Speaker
breathing my way through these cramps going, oh my gosh, okay, we're fine, we're fine. And I still had like 20 minutes of downhill left to go and it was not comfortable for the rest of this downhill.
00:20:27
Speaker
And I was just running along going, you know, sometimes I feel like us women deserve awards. what we managed to push through. I'm like, I've just been running for like three and a half hours and this hurts.
00:20:40
Speaker
Anyways, with one of those days that it ended and I came home and I was like on the couch with my heat pack, like in the fetal position for the rest of the day. I'm like, okay, I'm done. I'm done for today.
00:20:51
Speaker
So yeah. It's all good. and I was kind of thankful for the timing. I'm like, look, I had most of my run done body. So thank you. Do you think there's like, do you think your body's trying to tell you something with it being more painful than usual or is it just?
00:21:05
Speaker
I think it's just because it's the first one I've had since my new IUD. Yeah. Which would do it, I assume. Like it's one month after. So, yeah yeah, I'm putting it down to that. I'm putting it down to my body going, hey, there's something else in here that I'm not used to yet.
00:21:21
Speaker
yeah From what I can Google, good old Dr. Google. Yeah. That is a fairly normal. I don't remember it from last time I had one, but um this time it seems to be the hand I've been given.
00:21:33
Speaker
So I was like, cool, that's fine. So yeah, I'm not too worried. i think it's a fairly normal reaction. Yeah, I'm very hopeful that it doesn't happen again.
00:21:44
Speaker
But at the same time, um I know that some some some women do have to deal with this every single month being this bad. So I'm very thankful overall for the hand I've been dealt. to ah But yeah, we got that done.
00:21:58
Speaker
And then on Friday again, ah feel like this was a week of like a really hard day, really easy day. Cause Friday after that, I was pretty cooked and all I did was a 30 minute run before a massage.
00:22:12
Speaker
um And even that 30 minute run, i was like, yeah, my legs are tired from yesterday. yeah. That was, yeah, the easiest day. And then ah to be fair, I also knew I needed to do that because Saturday I raced the 10K cross country state champs.
00:22:27
Speaker
And I say raced very loosely because I'm not sure running four hours at a steady tempo two days before is how you go around about racing a 10K.
00:22:38
Speaker
But also, don't know if you've seen the photo I posted, Jess, but I was looking like an absolute eejit out on this course because Tim, my coach, for reference, he also works for ATSVIC and some of the people at ATSVIC and Tim, they'd asked me to film the course because ah they've changed the national cross-country course to this one. It's normally Bandura. So normally our state champs is Bandura, but they've shifted it to Ballarat.
00:23:04
Speaker
So national cross in August or whatever it is, is Ballarat. Um, and they wanted footage of the course to send to other states for their athletes to look at essentially.
00:23:15
Speaker
Um, Tim had messaged me a while back and gone, okay, can you do, can you film the course with a GoPro? Um, and then we're going to look for a chest strap and stuff. And i'm like oh, that's going to give you really horrible footage because chest strap GoPro footage, you just see hands coming in and out this Yeah.
00:23:31
Speaker
And I'm like, no I'm not doing that. But I will. ahve ah I've ah for a long time been wanting to buy this Insta 360 camera because really fun. They look sick. Yeah, I know. i know. I'm like, look, I'll just use this as the excuse that I've i've been looking for for months to buy this camera finally.
00:23:47
Speaker
um which I was always going to do. Like I didn't just buy it for this damn race. yeah It was just the thing that pushed me to do it finally. So anyways, long story short, I'm rocking up to the start line with a backwards cap on and the Insta360 camera attached to my forehead.
00:24:03
Speaker
um which in a trail race you often would get away with and people would have had an eyelid. But in the front of an XCR race, it doesn't exactly look normal.
00:24:14
Speaker
And the looks I was getting as I was running around this course and I feel like I was like, um I wanted to tell everyone, I'm like, I'm not doing this for me. Like I'm not trying to be an influencer out here. Post this on YouTube, especially when I'm so far back and like suffering.
00:24:30
Speaker
Um, out there, i was, it was one of those days where I knew my legs wouldn't have much, but it, that was the whole point. It was like, how, how much can I sort of try and keep up on really tired legs? And in the end, having the camera on my head and like the distraction of that was somewhat helpful.
00:24:47
Speaker
Um, cause I was like, oh, my job isn't to race today. My job is to film the course. So it was almost like I did use it as an excuse for one of the laps where I'm like, oh I'll let the people in front of me go. So I get a clear view.
00:24:59
Speaker
Yeah. And my brain loved that idea. so we, have yeah, I definitely was not myself in terms of the race, but we got, I did get to take the camera off at 7k because the course is like two 2k loops and then two 3k loops.
00:25:15
Speaker
So by the time I got to 7K, I'd gotten each of the loops at least once. So I could take it off, which was nice. And I could run the last 3K. um But the course was very flat. Like we had like 45 meters gain over 10K for a cross country. And I was like, take me back to Bandura, please.
00:25:31
Speaker
um But it was actually a really nice course. Like it was good fun. It was just not super hilly, which is usually my to my advantage when it's hilly. So I was well back.
00:25:42
Speaker
I think I came like 30th, 31st, something along those lines. um Pretty much just managed to hold four minute K pace and was dying. I think I went out a bit harder and then I looked down at one point and I'm like, cool, I'm running like 405s, 410s at like a 180 heart rate at this point. That is just where we're at today.
00:26:01
Speaker
yeah um What was the surface like? It was pretty, it was smooth at times and then chopped up at others. It was also very, it was pretty windy, which um I assume she doesn't listen. However, she has done a couple trial runs, but absolute shout out to Tracy Austin.
00:26:17
Speaker
don't know if you know Tracy, but. No, you do. She passed me with like three K's left to go. and I was using her as just going, okay, try and keep up, try and keep up. And we had like the worst headwind for about a K and a half just before the finish. And I sat right behind her and she was taking all the wind. Cause I was just, my legs were just killing me. Like I felt like the for the effort I was putting in, i would normally be running so much faster that you're just there. Like what is happening right now? Body.
00:26:46
Speaker
Um, so anyways, yeah, I sat on her and then out kicked her right at the end after she'd taken all the wind for the last like five minutes anyways.
00:26:57
Speaker
So felt a bit bad about that, but at the same time, race is race and I wanted to get to that finish line as fast as possible. So Yeah, it was exactly what I needed, a hard effort on very tired legs where I was forced to just try and – and it felt like I faded but I didn't really, which was good um when I actually look at sort of my pacings and those sorts of things, which – and that's always a good sign when I'm like, okay, I felt as bad as I did at the end pretty much at 3K.
00:27:25
Speaker
Like 3K in, you could – if I had of released the audio because I took the audio off all of the footage before I sent it to ATSVIC because all it is is me breathing most of the time. Oh my God.
00:27:36
Speaker
hey But you can hear me run past Tim at 3K going, Crosby, I'm fading today.
00:27:43
Speaker
so yep Anyways, that was good fun. We got it done. I was meant to do, again, vibes-based training. I was meant to do like at least an hour after the race. I got through a whole like 2.8K very slow um because I was just like, no, my legs did not want to do that today.
00:28:04
Speaker
So, yeah and I also knew that the priority was the next day. So that would turned out to be very exhausting, but overall quite short day for me. What was it like 15 K?
00:28:17
Speaker
And so then Thankfully, I went straight home, a truckload of food again and went to bed. And then what the next morning I woke up and did five hours.
00:28:29
Speaker
um So covered forty six forty six k around um it's huge Yeah. Which was why i was like, yeah, I'm not running long after this race now. yeah couldn't know like I didn't need to.
00:28:45
Speaker
um And in the end that five hour run felt amazing. Like I had company from Katinka and Sophie Broome for the first two hours, which always helps. But then it was like three hours by myself. And like one of my runs the week before, like that, that length just went so slow.
00:29:01
Speaker
Whereas this one, and the whole time i was like, nah, I'm moving well. I feel fine. Like, Yeah. And just doing that a whole three hours by myself at the end, like I so i didn't start till 9am cause I wanted to sleep in. So I'm still running at like 2pm and I was like, okay, there goes the day.
00:29:18
Speaker
So, um, yeah, but it was just, I could even like pick it up the last K just to sort of get it done kind of thing. There was no strain to it. Um, and my body recovered fine.
00:29:30
Speaker
So yeah. Yeah, in the end it was an up topsy turvy week with like, what was that? Three sessions and two hard long runs. That's huge.
00:29:41
Speaker
Yeah. That was also the plan in a way because um now I still count this week as a training week and not a taper week but I'm maintaining the intensity while not having such long runs because I do fly to Europe this Sunday and then have a race in Poland the next Saturday so I'm only like as we speak right now on the Tuesday I'm what 11 days out from a race in Poland, which is like 42 or 45 K with 3,400 meters.
00:30:11
Speaker
Um, a meaty race. So I won't do any more. Like that was my last five hour before the race. Um, and then it was like, it was meant to be a really tiring week so that this week it's like, even though I'm not really tapering, it almost feels like a taper, like a normal training week in a way will feel like a taper.
00:30:33
Speaker
That's the plan. Yeah. stay Yeah, happy time. And what numbers did you hit for your five-hour run? Five-hour run, it wasn't very hilly by any means because it was about 1,500 metres over 46.25k.
00:30:48
Speaker
point two five k so And like carbs and stuff? Oh, carbs and stuff. um This one was – no, I still got it all in.
00:30:59
Speaker
I still would have hit close to – if not 500, close 500, although This shows my ah level of fatigue this week. Normally I'm super organized and like I'll have all my gels ready. My gels I i empty into soft flask. Like I never take gels in my pack because I hate opening them.
00:31:18
Speaker
um But I empty all my gels into my soft flask and I have extra electrolytes and everything sorted. I went to bed on the Saturday after the race so tired that I didn't organize a thing. So we're waking up the morning of this five-hour run, I'm like, what do I have in the cupboard?
00:31:33
Speaker
almost no gels left. So I'm like, okay, what am what am I going to do? And that I just was like sifting through all my bags and everything I own. I was finding all these random old gels and stuff.
00:31:46
Speaker
I had to go to all my old nutrition and try and like figure out what I could have. So I was like, okay, today's also a gut training day because I'm not following my zero fructose because I just had run out of my winner's gels, which is the main thing I use and my glucose powder.
00:32:00
Speaker
It's like great planning by me. um and because I'd also run out of bread, which is normally my breakfast, I ended up getting in the car early so that I could go to Macca's and I got six hash rounds.
00:32:12
Speaker
a large Coke and a large coffee on the way. And so the Coke with ice was for like the two-hour point of my run. So I got to the two-hour point of my run when Katinka and Sophie finished and I just s sculled a large Macca's Coke.
00:32:29
Speaker
And I'm like, I actually don't know how many carbs are in this, but there's something. Like this is sugar. Oh, sure. Um, and then I also had a hash brown um and I also had, like, I still had a bunch of, um, I still would have had on the run, probably 400 grams on the run, but I had to have like lollies and random hammer gels and stuff. I've picked up from races along the way. And like, you know, the stash that you've got from like, you don't even know where you've got the gels from.
00:32:59
Speaker
Yeah. yeah That was the stash I was using. So made sure I hit my numbers. It was just a bit higgledy-piggledy and Mac has saved the day. um So although, may I complain about highway robbery, six hash browns cost $17.
00:33:12
Speaker
ten dollars What? thought they were like $1 each. I thought so too. So I rock up to the window to pay and I'm like, are you kidding me right now? Like since when did hash browns cost so much?
00:33:25
Speaker
Anyways, no, six hash browns, 17 bucks. I'm like, oh my God, I better a like these hash browns. Like obviously I like the hash browns, but I was like, now I have to enjoy them because they're not cheap. I thought they'd be cheap.
00:33:36
Speaker
Yeah. Anyways, the things we do. Yeah. The things we do, the things we do. Good gut training day. Yeah, exactly. It was a good gut training. And I wasn't too stressed because I wasn't trying to go hard, but I was also like, I've made, I made this promise to myself a very long time ago that there's no excuse for not actually taking enough nutrition.
00:33:56
Speaker
Like whether I've run out or not, it's like I don't care. eat Find a way. So we found a way. um so yeah, I'm going to guess hopefully I got the 500 grams I was after, but it depends on how much was in that Coke and the hash brown.
00:34:11
Speaker
And i before like I had had a bunch of hash browns beforehand um yeah and more carbs beforehand. So we'll see. I don't know. We'll figure it out. Nice. by Do you want to give us an intro? I do believe we have a guest joining us and he looks like he's about to actually jump on, which is perfect timing since we've just got through our training.
00:34:32
Speaker
um But do you want to give us a bit of a quick intro into who's joining us and why? Yeah, so we've got Shane Johnston jumping on. So Shane is from Perth and he runs the Transcend ah race over there, which is one of the biggest trail races um in the WA calendar.
00:34:58
Speaker
um And the race is based over in the Perth Hills um and it goes through a couple of really special nature reserves that Shane can sort of explain a bit more about.
00:35:09
Speaker
um And it's the main race is 60... something K and then Shane's got some shorter races up this year that he can explain a bit more about. um But yeah, the whole race is really good for athlete support as well, which we're going to speak a bit about. So Shane's introduced some awesome elite athlete support um as well as a really big prize pool this year.
00:35:38
Speaker
um And Shane is an awesome athlete himself, so he does a lot of the longer distance races. He's raced the UTMB before. um he was at Buffalo 100 this year, I think, probably.
00:35:54
Speaker
Yeah, I don't think it was his day that day, but Shane has also held um like FKT on the Bibbulmun track and he tried to go for that um again.
00:36:05
Speaker
was last year. um So, yeah, an awesome athlete um and event organiser. And, yeah, Shane also has um a trail group as well over in Perth who – who runs a couple of sessions with on Tuesdays and Thursdays if anyone over in Perth is interested in joining that. um It's a really good and supportive crew for anyone looking to get into some more group sessions.
00:36:38
Speaker
Awesome. Anyone in Perth, definitely jump on those those runs with Shane's group, who we have here with us now. Shane Johnston, welcome to the pod. Thanks for having me, Simone and Jess. Great to be on.
00:36:51
Speaker
You are more than welcome, more than welcome. Jess has just given us a good intro ah to all the info that we're going to be chatting about, but I would love to hear from you about little bit about yourself, your journey in trail and what did you bring trends into life?
00:37:07
Speaker
Like were you the person behind the start of it or how'd that work out? Yeah, yeah, i sure it was. My journey into trail, I feel like it's it's been some time now. But yeah, I started off...
00:37:20
Speaker
ah I guess pretty much back in 2016, my first taste trail was a classic intro to trail running ultra scene in Perth, uh, the six inch trail marathon that's 47 kilometers and has roughly around about 900 meters, but it's a lot of fire road and, uh, more favorable to sort of road runners.
00:37:41
Speaker
But, uh, yeah, it was, it was a great, great way to sort of dip, dip the toes in. And I did that for a couple of consecutive years and then Somehow went from that, I was only thinking about this yesterday, to joining a mate and taking on the full Builderman track as a FKT. So completely, yeah, overestimating my capacity. But somehow I managed to actually pull off the Builderman and then it all went quite well and it led into another sort of string of crazy adventures, including like
00:38:16
Speaker
the Larapinta trails and doing a few other FKTs like Cape Cape and then got more into sort of like the running scene and and really enjoyed like the higher end sort of event experience that you could sort of get more so on the east coast of Australia or internationally.
00:38:35
Speaker
it was life fortunate enough to sort of do some events like Ultra Trail Australia and even to like the more grand ones like Ultra Trail Mount Blanc and I got a lot of actually motivation from a smaller event, which was my first European event called Ultra Tour Monte Rosa.
00:38:54
Speaker
It was a event ran by Lizzie Hawker, who's won UTMB five times. So that was really cool. They had some like nice details in that event that I thought, wow, I haven't seen this done in Australia and especially in Perth.
00:39:10
Speaker
And it'd be really cool to bring some of them back to to the Aussie scene. um Yeah, so I sort of had in the back of my mind that ah one day I would like to do an event, but if I was going to do an event, I wanted it to be sort of like a more of like ah polished marquee style event that was going to be like a stepping stone to things over east or international.
00:39:36
Speaker
Love that. Love that. Ultra Trail Monteroza is one of my like Must do. It looks amazing. Yes. Oh, like it is amazing. And I think what's good about it is that basically you don't need to go into a lottery to get into it. So that's that's a good thing. And it does have like a bit of a similar experience to UTMB going around like some massive mountains, like ah like the Montrose is very impressive and and all the surroundings.
00:40:09
Speaker
But, um yeah, I'd actually sort of ambitiously tried to get into the 170K that Lizzie Hawker said, no, no, you can't can't do that. You don't have enough mountain experience, which which was true. Like I hadn't really done any mountains. Fair. Yeah, yeah. And so she said you could do the 100K.
00:40:30
Speaker
And i remember standing on the start line feeling incredibly intimidated, surrounded by Europeans in all this sort of like proper kitted out gear and I felt still very novice and they all took off at the start line and uh yeah by the time we got up the first climb which was 1200 meters I couldn't even see the top 10 and I was like wow this is ah another level but um it was quite a bizarre race where like just one by one i was very fortunate and people in front of me started falling off and
00:41:01
Speaker
I found myself in the lead with 20 K's to go and somehow held it. So yeah, was pretty cool. I was going to say, as you were getting started on that story, I'm like, hang on, didn't you win this? yes some Yeah, somehow it was, it was pretty ridiculous. And then I just got like really addicted from there. Yeah. I'd love to go back to Europe more and more, but it's it's not as easy. So that's a part of what Transcend tries to do You know, it's not like from a finance perspective, like,
00:41:27
Speaker
travel time, it's, you know, everyone would love to be racing in Europe all the time, but, uh, this, this is not feasible or an option. Yes. So we just are trying to bring some elements that, uh, yeah, people can, can get a bit of a taste.
00:41:44
Speaker
I love that. Absolutely love that. I feel like we need as many races as possible to sort of um become those marquee events in our corner of the world for people to get really excited about. So absolutely love what you're doing. And to, I suppose, get into a bit more of the detail, um Jess, you're more around this than I am.
00:42:03
Speaker
um But what ah what are what are you most um excited about, Jess, that you've ah you've seen Transcend doing? And then Shane can explain her it but the the things behind it. Yeah, I think um I was lucky enough to be involved a little bit last year um when I was living over in Perth, so I got to commentate the live stream.
00:42:23
Speaker
um So what I think iss really cool about Transcend is that they're trying to bring that kind of hype and vibe around the event with the live stream um and all of like the different brands getting involved. um It's, yeah, it's awesome because you kind of look at like the Golden Trail series over in Europe um and other races around the world that have this really amazing footage.
00:42:52
Speaker
And I think like part of growing the sport in Australia is to include that kind of way that people can get involved um like from the footage and I think yeah Transcend is really like leading the way um with that in Australia so it's really cool and I'm very excited to hear more about the shorter distance that Shane's introduced this year as well because I think that is really cool to hear as well because um I think that'll just mean the event will grow more and more with um another option as well.
00:43:29
Speaker
Yeah, so yeah, the 28K is coming this year and it's been it's been an awesome addition. We've seen our numbers sort of explode this year. And what's really cool is that 28K distance is really bringing in a lot of females.
00:43:44
Speaker
So what we've seen probably 75% of that field being females. um And our numbers like the last couple of years have been sort of sitting around about 500.
00:43:56
Speaker
this year we're going to be well over 800. We'll be, you know, potentially above 900, getting close to a thousand come event day. So, yeah, it's pretty it's pretty exciting. and We've only got event entries open for the another three weeks, but yeah, to be over 800 already, it's got good growth, which is is a sign of where where the sport's going. And that's a part of what we're doing as well with like live broadcasts and stuff like that. So,
00:44:24
Speaker
I've spoken to Colin from single tracks and stuff like that about these things and financially that they don't really make sense. And they're real ah time sink. That's probably one of the bigger issues with them is that like the logistics around them, just testing equipment, buying equipment, equipment gets outdated really quickly. yeah It's, it's a nightmare. and if I took all that stress away from the event, it'd be like, I think it would be a very smooth, easy run.
00:44:52
Speaker
But yeah, so. but anyway we're persisting wow and and yeah and I think what's really good is like you look at events over in in the states where we got mountain outposts promoting things like what Air Viper do and you know there's a good reason why Coconona 250 is selling out like crazy quick it's just because it's out there it's been seen you know and and people want to be be a part of that so it's got it's got to start somewhere. you know, we don't have anywhere near the viewerships that those guys have, but yeah, hopefully we can slowly work towards being something that people want to be at.
00:45:31
Speaker
um You know, this year we're pretty excited. We've got some bigger names sort of coming in board. One of the biggest being ah Mikey DeVentes has committed to doing the 65K. And he's like probably one of our classiest long distance male trail runners at the minute. So,
00:45:49
Speaker
It'd be really cool to see what he can do do to that course as well. Yeah, nice. no I know I've i' seen the behind the scenes quite a lot of the Golden Trail live streams and these sorts of things. And the logistics is a nightmare for every single event that tries to do it, um which all the kudos in the world for doing it because Fans of the sport love it and it does make the race stand out um on the Australian scene in particular because there's almost no other races aside from maybe UTMB races that do any sort form of live stream and seeing part of the what I love sharing about trail is
00:46:31
Speaker
you the only way you can get an aspect of what a race is like is by actually seeing it because it's not a road it's not a you can look at the time splits and see where the gaps were made like a marathon sometimes you can actually tell the story just by reading the paper um of the splits and it from everyone so trail so different and I think it really does add to sort of the excitement like just the fact that I can go oh I can watch this race I can watch Mikey Demoantes and see how he goes on this course um hell I appreciate that that is awesome and so hopefully over the years athletes do get behind it if I was in Oz I'm I'm one of the annoying people it's almost always in Europe at that time but um at one point I will be and I'll be there because Perth is where I was born so I do want to come back and race there more often um but yeah talk behind the sort of
00:47:21
Speaker
you did would Did the live stream come because of what you saw happen in Europe and what you see happen with other races and the sort of prestige it builds for the race? Because also to me, like you have every single little element um for your race that I also see in a lot of European races, which is sort of the prize money, which makes people want to come to the race, fight for something meaningful that then does bring out really good racing. Like that's there's no...
00:47:48
Speaker
two ways about it, like prize money does speak. But then also being able to broadcast what happens for people to win that. um I think it's always risky to start with because it's almost guaranteed for every race to sort of start slower and build momentum.
00:48:06
Speaker
um I'm glad to hear that you have been building momentum, but is that where the sort of thinking behind it came in terms of putting on the live stream despite the troubles that it comes with, the navigating? Yeah.
00:48:18
Speaker
Yeah, i get I guess that we've sort of built into that. So probably to dial it back to the first quality element that we wanted to sort of put on was with the GPS trackers. So we a great expense with the 28K, the 40K and the 65K. So every single person that's doing those distances has a GPS tracker. It's not just like the the lead runners, not like the first top 10 or anything like that. So we've got literally, which is,
00:48:45
Speaker
from a safety perspective is awesome because we have a pretty good idea of exactly where everyone is. Obviously, sometimes you get some um sort of outage, like coverage outages, so you might lose exactly where someone is, but you've got a much better idea than knowing where someone is between checkpoint one and checkpoint two. yeah So so that that's nice and sort of reassuring, but from a people from spectators being afar, like interstate or overseas can,
00:49:14
Speaker
follow you know wa has got a really big fifo community so you know a lot of partners and family members and stuff like that are out in the mines working and they can also be be a part of the event um which which is quite nice so we started with that um And that that is getting pretty crazy because the cost of that are probably five times of what a normal sort of timing thing is. And often we're having to double up as well, like to get like an accurate finish time and stuff like that. So we have to have like and a separate strategy to capture that data.
00:49:47
Speaker
um So yeah, we got like really good feedback from that. And then we'd seen that no one in Australia at the time was doing a live broadcast. And so we sort of like, this could be bit of an opportunity. I just happened to network with the right people.
00:50:04
Speaker
I've networked with a guy in South Africa who was really passionate about trying to make broadcasting a bit more feasible for smaller events.
00:50:14
Speaker
yeah So at the moment, when we look at say like Western States to broadcast that, those guys are spending 150 to $250,000 like on a complete live broadcast. And when you have a look at the list,
00:50:27
Speaker
of like I've seen how many cameras they have, like all these live units and drones, and it's just a phenomenal list of equipment. and We have nowhere near that, but we're sort of learning like a bit of like a hack way to deliver a broadcast that, you know, hopefully I think in in coming years that it will be realistic for a number of events that are passionate in Australia to to be able to deliver.
00:50:54
Speaker
um a bit more of this sort of scene which will be good and and i'm sure that will be for other countries i think we'll start to see the scene developing a bit more as it gets a bit more feasible like things like starlink starting to yeah build its way into mobile phones um is is a big game changer because it's going to improve coverage in all these remote regions where these races tend to be to be held out at the moment it's only data but It's only moment of and time until that's actually streaming capacity. And we're actually seeing now guys running around. you would just If you've watched a Hard Rock live stream, you would seen guys riding around on bikes or runners who literally have Starlink minis strapped to their backs pretty much on backpacks.
00:51:37
Speaker
And so they're getting coverage. that way so yeah it's ah it's an exciting time it's all very fringe but we were keen to sort of be at the forefront of that and pave a bit of a pathway and you know and and by doing that early hopefully we'll get rewarded down the track for being you know a more more known event and attracting bigger names we committed to putting a seven thousand dollar prize pull up so this would be uh Yeah, doing that again, well, these things don't necessarily make a lot of sense early on because it takes a while for, i guess, those top end runners to start putting you like to see that and to start fitting you into their calendar and building up a bit of that reputation. So I don't know if yeah we've been fully rewarded for that yet, but I think in time.
00:52:26
Speaker
that will come and, you know, hopefully that can grow. um So hopefully we can start to see that budget increase and offer across all the distances. At the moment, we've just got it for the 65K.
00:52:38
Speaker
But we are fairly small. It's Mitch and myself. And these things take time. you just got to each year we're sort of just layering on new aspects and expanding what we offer.
00:52:50
Speaker
And, yeah, it's it's getting there. We're fifth year in now. So, I think when we step back and look at where we started and where we are now, it's it's come a long way and people are pretty excited about it. Definitely.
00:53:02
Speaker
ah Like as someone that lives on the East Coast, there's not many races over on the West Coast that I know about and Transcend is top of the list there for me. Yeah, cool. And it's through word of mouth, it's through the website, it's through things like this, it's through the live stream last year and just having access to that and going, oh, hey, like no one else is doing this, this is cool. Yeah.
00:53:23
Speaker
I certainly for one hope that it is filtering through as much as possible. um And I'm going to say that we at Peak Pursuits definitely absolutely love what you're doing. And I'm going to shout out that anyone that can get behind the event, um if you're in Perth, if you're traveling to Perth, anyone of the top runners that think they can ah have a crack at that 2000, hey, go for it.
00:53:42
Speaker
Let's go. um as many as possible because it'd be cool to see a really cool race go on on the men's and the women's for that prize money and for the live stream um front to back, the whole the whole field of course. But yeah, if as many people as possible can get behind it, um we can keep all of these cool initiatives that you've started going for year after year after year ideally.
00:54:06
Speaker
um cause Yeah, and and I think as well just to highlight that we're not just only about the elite sort of experience. So we do have um a number of initiatives as well that sort of help the, well, I guess are a bit unique and also more for just the everyday runner that's out there just wanting to explore somewhere new.
00:54:27
Speaker
um And it is somewhere new because Transcend goes through trails that you can't actually do any day of the year. Like we go through some private properties and stuff like that. So it's quite a unique experience once a year.
00:54:39
Speaker
yeah But we've got a few things now where like instead of finishing metals, we're making giving everyone a tree to plant. So like we have like this give, gain, grow ethos and stuff like that where people yeah get in. Like all our um merch and stuff like that are made from recycled materials. So like we're trying to, um you know, make sure people like aren't just.
00:55:02
Speaker
we're not just an event just creating a whole heap of more stuff. Like it's it's actually upcycling or recycling a lot of these things, like our finisher glasses this year. So like everything that we do give needs to have a purpose and like the recycled wine bottles that have been chopped off and sanded and turned into like a ah beer glass.
00:55:23
Speaker
um Yeah, so like there's lots little things like that along the way that we we're trying to build more and more in. And, yeah, hopefully other events start to see those things as well. And, you know, we start to see trail community being like a responsible, sustainable sort of event.
00:55:44
Speaker
100%. love all of that because as someone who every time I'm given the opportunity, like i i will opt out of the medal because I'm not – I'm the person that goes, well, I don't need it. I remember the event and I love the event and I'll take the photo.
00:55:57
Speaker
um I don't need – if especially if it's plastic or these sorts of things. So being handed a tree, i would be so happy on that finish line. That's amazing. Also, even as someone that the the trophies and these sorts of things, like every time it's like something that isn't a trophy, that's a tree if it was a tree or something, I'd be like, I just won an actual awesome prize. so well Our ah trophies are like extra special. So the Newcastle Jail, it's like an old...
00:56:26
Speaker
um convict jail in the center of 2J, which is the town where we finished near, they have like these old wood shingles on top there and the jail was refurbished. And so they, these bits of wood are like 60 plus year old sort of bits of wood. And um we've yeah had them sort of sanded down and turned into trophies. So we like um do pyrography.
00:56:53
Speaker
like inscriptions into the wood of like first place and like the course and all that sort of stuff. So yeah, we get a lot of feedback that that that's pretty nice. Yeah. That's amazing. And I do love, I've been looking at the website and for this is again, for everyone that's out there, I do love that there's a best dressed award.
00:57:11
Speaker
Love that because it brings out some really funky things that you see along the trail that make you laugh. The highest fundraiser, the community award, even the king and queen of the mountain for, is it a Strava segment?
00:57:22
Speaker
And all these sorts of little things that keep everyone interested and put everyone in a position to sort of get excited about some part of the event, um whether they're at the front of the field or,
00:57:33
Speaker
having an absolute party and a fancy dress down the back. and one One of the funnest parts of the whole event actually reckon it's the best hour is um so for the last hour of the event we're actually pushing out to two hours this year we everyone gets dressed up in onesies and we have like this light tunnel and we just crank the DJ and we've got like a sax player this year and stuff like that and We just have a huge party and every finisher that comes in in that hour, you have like a mob of like people in onesies running up behind them with like chainsaws and stuff like this. It's pretty crazy. It's so cool. I feel like broadcasting that too far is going to make people go, oh, I better slow down so I'm in the last two hours because that would be me.
00:58:19
Speaker
I'd be out there going, okay, what timing do I need to get that party at the finish line? Yeah.
00:58:27
Speaker
Oh, absolutely love it. ah Is there any of the things that you've worked hard on in putting this event together, Shane, that we haven't touched on that you would like, just because we're happy to broadcast anything you've put work into to make this event what it is, because it's pretty special on the calendar.
00:58:45
Speaker
Yeah, I just think like it it is inclusive, like it's it's designed to be for everyone. So like if you're thinking like 65Ks is too far for you. Like we literally have a 6K. This year we have an all abilities um ah aspect as well. We literally got people in like um wheelchairs, like that they just have the one wheel. So we're going to have a selected number of participants where we take them over this trail through the 6Ks.
00:59:14
Speaker
We've got team sort of options where you can sort of cut down the distances to 12Ks and that that's always good. That generates like an awesome vibe around the aid stations and stuff like that as well.
00:59:25
Speaker
yeah ah Yeah. And then we're we're happy for hikers for up to 40Ks. We've got like really realistic sort of cutoff time for the 40K and less sort of zones where you can literally walk every single step to the finish line.
00:59:40
Speaker
So, yeah. If you're feeling like a bit of an adventure and, yeah, you want to see of some of WA's best trails, come out and have a look at Abombe Valley. We'd love to have you. On that, tell us just a little bit about the trails because that's one thing we haven't touched on. Like where do you run through and what are the trails like for people? Like how technical, how hilly? We didn't touch on that.
01:00:01
Speaker
and not I just realised these are all the questions I'm going to go Googling afterwards. Yeah. Well, I managed to, as as much as I love like an end-to-end race as a concept, it is like probably the hardest way to put on an event. Yeah, it is. So we start at Waianga National Park, which is – It's really cool park i right down on the Avon River or the Godwidgew as the Indigenous people will talk about. And that used to be a really sort of sacred site for them, like where it was like a marketplace where three of the Ewards and the Balladong and the Wadjuk people would come and and sort of trade um like different products that they had.
01:00:43
Speaker
And so we start there, we follow the river, sort of kick up onto a range now. WA's not known for being sort of mountainous or anything like that. But the trails, we'll keep it honest here, like we've had guys like Fiotr, Abbas sort of come across and go, wow, that was a bit more solid than I was expecting. And I think it's because our trails are quite undulating. Like, so you might not be on like crazy long climbs, but you go up and then straight down and back up again. so you know, over the sixty five ks you get,
01:01:17
Speaker
pretty close to 2,800 metres. um and And some of the trail will keep you pretty honest over a sort of rocky sort of terrain. Now, each leg sort it has a bit of its own flair. You might go through creek here and there.
01:01:31
Speaker
Yeah, and there's just like an awesome range of sort of native bushland that you pass through. But the the actual trail follows the Avon Valley and you pretty much go through the the major part of the Avon Valley along the river there.
01:01:45
Speaker
And... it connects a few national parks together, which is cool. So you've got the Waiyunga where start, then you go into sort of Jumbuck Regional Park, then you go back into Waiyunga, then you go into what we know as Peruna Wildlife Sanctuary, which is a part of the Australian Wildlife Conservancy. So they're our charity partner.
01:02:07
Speaker
So this is a really special zone where it's like fenced off and they're protecting like native fauna. out And this is this actual parcel of the land. And it's why we give them so much um kudos is that it's creating a corridor between the national park there on that. We start into the one behind it, the Avon Valley national park.
01:02:29
Speaker
So without their initiative, like there just wouldn't be that connection and it would be private land and it would be developed and that sort of stuff. So yeah, that leads into the Avon Valley national park.
01:02:41
Speaker
And then beyond that, we go into sort of some more private properties and stuff like that, where we have a finish line down at Cobbler Pool. um Yeah, and it's sort of up on a hill and you do get a bit of a an incline finish, but we all get to sit around and have a beer and burger and watch everyone crawl up the last cry climb. Everyone's slumber.
01:03:04
Speaker
I just looked at the elevation chart and it's definitely one of the ones that bites you because it looks like a sore tooth. Like it's just up dan up, down, up, down, up, down, up, down, which ah to give me a massive climb and a massive descent over that any day for the legs at least.
01:03:19
Speaker
So, yeah. Yeah, I think. Yeah. I think like, um yeah, because I got to run some of the course when I was living in Perth and like having now like experienced different trials around the country, like I'd say Perth trials, like there's nothing that really compares. They're just a lot more untouched than other parts of the country um and just beautiful because most of the soil is kind of like an orangey brown colour, which
01:03:51
Speaker
yeah creates like such a beautiful contrast with like the greenery that you get around winter because Perth gets a lot of rainfall around that time and wide wildflowers and everything start to pop up and it's just absolutely beautiful.
01:04:07
Speaker
Pruna Wildlife Sanctuary is incredible. It's got a couple of staircases which is super like steep and punchy. um And yeah, like all of my training that I did through there in the lead up to some of the races that I did over in the East Coast um prepared me pretty well. So I think it's it's super hard running. like And yeah, it's definitely like a lot of like short, steep climbs um that can catch people off guard if they're thinking it's going to be an easy run out there because it's definitely not.
01:04:43
Speaker
Yeah, if you actually jump on our website, there's a tab called the event and then the next tab down I think is the course or 65k course and there's some really cool video little short clips um and that have been really well done on like little aspects of the course so you can get a really good feel of sort of some of the nicer sections but also some of the more challenging sections Nice.
01:05:11
Speaker
Love that you've put that together. Yeah, there's a whole bunch. I'm scrolling through them all now. Amazing. People can like see what they're in for, which still doesn't give you the entire feel, but it's um good for people preparing.
01:05:23
Speaker
So to finish off, what's the date and when do people need to enter by and all those fun little details? Yeah, it's coming in hot. So 16th of August, the Saturday will be kicking off and the cutoff date for entries is 3rd of August midnight. So it's only couple weeks away really.
01:05:42
Speaker
ah Yeah, so get get in touch. If there's some elites out there listening that are thinking they want to come and take our money, then make sure you send me an email, see what we can do to to help you out.
01:05:53
Speaker
And we also have some other sort of aspects there. We've got some financial hardship scholarships, Indigenous Australian scholarships and youth scholarships. So I'm still open to honouring some of those if some of the people listening feel like they tick those boxes as well.
01:06:11
Speaker
Amazing. Thank you so much, Shane. ah Love what you're doing with the event. I, for one, will be watching from Europe. I'm not sure the timing will be very good for me, but I'll make it happen.
01:06:23
Speaker
I'll at least be able to maybe watch to the finish. um But, um yeah, I'll certainly be tuning in. I hope as many people as possible. Let's let's just get these live stream numbers up if you can't actually make it to the event.
01:06:34
Speaker
Tune in, check out what Shane and Mitch are doing and the entire Transcend team. And, yeah, just thank you for bringing it to us, Shane. Absolutely love the work.
01:06:45
Speaker
Thank you you. Have fun in Europe while we pretend to be in Europe.
01:06:50
Speaker
Oh, you'll be doing a pretty good job of it. This episode is proudly brought to you by Bix. Bix has supported the show from the start and personally, I'm really loving the big 40 gel.
01:07:02
Speaker
Whether you're just going out for a 60 minute run and want the one gel, you're a moderate carb fueler and have 80 grams an hour, or like myself, you're trying to hit that 120 grams an hour range, it makes the maths super easy.
01:07:13
Speaker
Not only is the 40 grams of carbs, but I really like the fact there's 200 milligrams of sodium. It's a nice number that's not going to overload you if you're going high carb fueling, but it also means you don't have to carry around any annoying little salt tablets.
01:07:24
Speaker
And again, the natural flavor, I've always been a fan of that. There's no palate fatigue. The consistency is really nice and thin. It goes down super easy. So I've become a really big fan. If you want to give that a go or try out any of the rest of the range, head over to website, use code PPP at checkout to save yourself 20% off the entire range.
01:07:42
Speaker
And with that, let's get back to the show. Awesome. That was a fun tip chat, Jess, now that we are just laughing about hoping that it was all saved because we are not the tech savvy people that we pretend to be by putting out a podcast.
01:07:56
Speaker
ah But we're trying. We're trying. It's all good. So, yeah, shout out to everyone. Get behind Transcend. They're doing some pretty damn cool things. And Tor, speaking of the many different event distances they've got, Jess, we were, because we were just browsing topics that our own running clients, coaching clients have brought up with us in the last little bit.
01:08:19
Speaker
And one of them was around sort of the differences between training for shorter distance, longer distance, and like switching between the two. So if you've been focusing on much longer distances, how do you then switch it up to bring it back down or I think the logical way of starting at the shorter distance and working up is also there, but I think sometimes people do it very quickly and without actually much change in their training. But yeah, Jess, talk through the sort of scenario we were talking through of, is was it, it was an athlete that is doing, has been doing longer distances and in is trying to bring it back down to sort of the 20K two hour kind of race distance.
01:08:59
Speaker
Yeah, so I'm super excited to be working with Annika Keel now. I'm sure she wouldn't mind me mentioning her, but she actually finished up second in the Golden Trowel series this year. so um she was super committed and made the trip over from Albany, which is in the south coast of Western Australia. yeah Amazing. Yeah, so amazing. And she loves it, like loves the shorter distances,
01:09:27
Speaker
And she's very good, like considering she's quite new to um trail running. So yeah, so basically um her training leading up to the Golden Trail series was very kind of longer ultra focused. So a lot of long um kind of slower jogs throughout the week, um one tempo session.
01:09:50
Speaker
um And she's quite good with her gym. So For me, it kind of like it was a very good structure for probably – um probably more of like 50K and upwards type training, um I would say.
01:10:05
Speaker
And, yeah, she's approached me with a bit of help um to really like specifically target the shorter distances. um So what we're going to do is slowly introduce a bit more of like an interval session um and keeping the tempo session. So she'll move into sort of two speed sessions focus sessions week um and then we'll be kind of shifting the volume a bit just to like as she as she adjusts to that increase in intensity. so
01:10:41
Speaker
there won't be as much of a focus on volume and we'll be really focusing on absorbing the adaptations from those speed sessions. Yeah. um And, yeah, kind of, like, it makes me think about actually your training that you're doing at the moment. Like, it makes a lot of sense um that you're doing kind of, like, the long runs throughout the week and on the weekend because you're training for CCC, which is 100Ks, and then compare that to like, a week, a typical week that you were doing kind of, like, when I was training with you, like, you still do the long runs, but you probably put a bit more focus on the sessions. Yeah. um
01:11:21
Speaker
So, yeah, I think that's the biggest difference. like um And I think like that's where a lot of people that are purely coming into trail running with only a trail running background, like they might they probably fall into more of like the longest, slower runs throughout the week rather than the speed sessions that we tend to do because we come for that kind of track and road background. um But I think there's definitely like a benefit um that you can bring in, even for people that like want to do the longer distances in the trails, like
01:11:56
Speaker
um yeah, as you were sort sort of mentioning before, like there's a bit of research into um even like incorporating strides at the end of ah jog. So that's what I've sort of started to program in for Annika. So she'll still do a jog, but I've started to incorporate strides before we um get into the interval sessions just so that she can start to work on that running economy and get the body kind of used to moving a bit faster, but like focusing on form.
01:12:28
Speaker
um Yeah. What are your thoughts? No, I like you've, you've hit the nail on the head with almost everything there in terms of, yeah, as someone that I've, I do, and I do still actually plan on switching between the sort of um different distances as much as I've just moved up in distance, like in some ways for this current training block, at least.
01:12:49
Speaker
um really the main difference in my week is adding in the longer well so far ah what I've added in is a lot of longer easy running and now I'm starting to get more specific in terms of longer sort of steady running as opposed to everything being easy um but like even just having some weeks where I didn't do a single session and I just did four long runs throughout the entire week like that's great for longer distances and it does prepare you really well but You don't need that at all for the, these shorter distances, even though I am one of those people that I look at a week of four long of four or five long runs and I go, okay, that's a great week of training.
01:13:29
Speaker
And the stats look amazing in these sorts of things, which I have had athletes get caught on before of going, but. Now I'm doing less mileage and I go, but your week is harder. So you need less mileage in order to absorb it.
01:13:43
Speaker
um But when I've had people um come to me that sometimes they've done 100K, they've done 100 miler, they've never even tried to do ah ten k o ah five k or a or even a to a sometimes. And um the first thing I'll add in is strides, definitely.
01:14:02
Speaker
um Extended strides in a way of like sort of 30 second reps, you could almost call it like 30 second strides or 20 second hill reps, like 20 second hill strides.
01:14:13
Speaker
um So the weeks might look really boring to begin with because it will be one session of like six by 30 second hill flat strides and then 10 by 20 second hill strides.
01:14:24
Speaker
um And they're the two sessions for the week. But done properly, they're actually still quite a lot of load and they will improve your running economy, which then improves your speed, which then will actually translate even to the sort of 100k to 100 mile distance. Like that's what the research you touched on shows. And I think it's what speed endurance, ah not it's not even...
01:14:46
Speaker
speed endurance, like speed work, um research has pretty much always shown that it does translate into these longer distances anyway. And that's why for me, even as I'm doing the 100K and even as I, if I step up even further, I'm never going to lose doing strides or even just sessions, harder sessions, but that's because I've built up my body's capacity to do it.
01:15:11
Speaker
Um, because I want the running, um, economy ah side of things and the strength and the power. But the main difference for me is that say last week when I was doing my sessions, ah to it's a very different feel because I'm having to run to my legs limits based on fatigue and that's by design.
01:15:31
Speaker
So I am designing my training session such that I am hitting these speed sessions tired. Which means I am just trying to run as fast as I can on tired legs. Now then when I'm training for shorter distances, I'm aiming to not hit those sessions fresh so that I can actually make the most use of that session and that is the important thing for the week.
01:15:53
Speaker
So I'm rocking up to sessions and going, yeah, this is meant to be fast and hard. Um, when I'm doing them, whether it's hills, whether it's flats, no matter what I'm doing, um, I might be doing 50 Ks less in the week or five hours less running sometimes.
01:16:08
Speaker
Um, but it's, it's just all by design of going, okay, I've got two hard sessions and one long run, but the long run might be what, two to two to three hours. And there's one of them in the week rather than,
01:16:20
Speaker
three to five hours and there's two or three of them around the sessions kind of thing. um And yeah, I think it takes it takes longer than people often think to adjust to it.
01:16:30
Speaker
um Like often when I've had someone come to me and they might've been doing sessions, but they've been doing them in the way that I'm talking about myself doing them at the moment where they're always tired. um because they're doing such long mileage or they're they're aiming for longer distances. So their long runs are really long.
01:16:45
Speaker
And then they're trying to do a session, which is great when you're training for the longer distances. But then so I've have had times where I've ah pulled an athlete back and gone, okay, well, now we want to get into like proper speed work.
01:16:57
Speaker
And I'll be giving 10 minutes of running drills followed by the six by 30 second strides kind of thing. And that's kind of all in the week. But I will do that for for some athletes, depending on the athlete, anywhere from four, sometimes even up to eight weeks, depending on the athlete, because i what I want to see over time is not just that the strides get stronger and faster, especially this the 10 by 20 second heel strides.
01:17:27
Speaker
I swear by that for improving uphills and speed. um And I'll do that for that one definitely for eight weeks. The two the six by 30 seconds flat might slowly become like slightly longer sessions for sure over an eight week period.
01:17:41
Speaker
um But I hold them at sort of ah a lower level for a longer period because there's so much of your body that is adjusting when you're trying to add speed in, which can be hard for some people to sort of, you got wrap your head around, you're like oh, but I'm doing so much less.
01:17:58
Speaker
And I go, no, but if you're doing it right, you'll be almost as tired the next day. um it's It's not that it's yeah you're doing what you're doing is easier. It's that what you're doing is different and we need the whole body.
01:18:10
Speaker
Whatever the weakest part of your body is what you're ah trying to accommodate at that point. um And you're sending different loads through the system. So it is a really cool adjustment because every single time i have had an athlete come to me, they've done 100 miler, and I drag them back and I go, okay, we're just going to enter you into a 10 to 15k trail race.
01:18:30
Speaker
And that's what we're targeting now. And then we're working back up. when we do get back up to the longer distances, they're so much more capable of, and then their times can come down by hours over the longer distances, which is a really cool process to see when they have fully trusted me in that process of going, hey,
01:18:50
Speaker
I know i can make you much faster at this distance, but just give me two to three years to do it sometimes. Like I have had a couple of athletes now that we've got their 5K, their 10K, their 15, and even their 20K PB so much lower.
01:19:06
Speaker
And they came to me as a 100K runner and we're slowly getting back more back up there. And their goals when they came to me versus their goals now are chalk and cheese in terms of their 100k time because of how much capacity they've gained.
01:19:23
Speaker
um So yeah, it's a really cool process. And I think Jess, you haven't gone up into the super long distances yet, but you've like still experienced the whole slightly longer back to shorter. um I actually don't know which, which phase of the training do you actually prefer? Are you, ah do you like the longest stuff that you've been doing?
01:19:41
Speaker
Hmm.
01:19:44
Speaker
Probably not fair. ah I don't know. I'm probably just saying that at the moment because I feel like I've only done longer races this year.
01:19:55
Speaker
Yeah. um So I think I'm a little bit sick of it. Like I'm keen to do some shorter stuff. yeah um But that's just my personality. Like I get sick of things pretty easily.
01:20:07
Speaker
I just love – um i like i i just love Like there'll always be a part of me that loves running fast and I do like a long run, but I get a bit annoyed at like the logistics of having to carry so much stuff. um but So I think like three hours is kind of like the maximum amount of time. Like anything over that, I'd just be like, oh, this is a bit of a slog.
01:20:33
Speaker
Yeah, fair. Whereas I come from the opposite where it's like, give me a massive pack that's weighed down and tet's tell me to go for five hours. And I'm like, sweet. Tell me to do like my hard five by one K or something. And I'm like shaken.
01:20:49
Speaker
Although I must say that I was a hundred percent that mindset at the beginning. And now I'm only like 50, 50. Because can 100% now rock up to a track session and go, oh, this is going be so much fun.
01:21:01
Speaker
um Yeah. Whereas it never used to be that. I never, but i swear i I think I just never used to think I could run fast. And then you have these few moments of going, I never thought I could run that time in my life.
01:21:15
Speaker
And then you go, okay, okay, I like this training now. Yeah. Yeah. As it sort of changes your mind on what your body is capable of. And I've seen it happen for everyone from the front to the back of the pack. Like I've certainly coached people that are complete beginners all the way up to They've done really long distances, but they've just never given progression through speed work a chance to then improve their longer distances or to just actually go.
01:21:41
Speaker
i've had so I've actually had one guy come to me as a 100k runner, and I'm pretty sure in the last three years we've done the max like 20k because he's gone, oh, this is fun. Yeah. no Yeah.
01:21:52
Speaker
Like... found Some people do get caught up in the whole must go longer um thing, which i'm I'm very glad that now there's so many more options popping up for sort of middle shorter distance um trail, especially because it's so much fun once you learn how to do it and your body builds up the capability to sort of still push your limits in a shorter distance. And it's not just that you're doing the shorter distance at the same pace you would do the longer one and therefore you don't get the satisfaction.
01:22:20
Speaker
Because I think that's where part of it comes from is people go, Well, i don't have the speed. So when I only go for 28K, it's the same pace as my 50K, so I may as well do 50K. and Whereas if you go back, if you do the groundwork to build the capacity, you can all of a sudden actually go faster for a 28 than a 50 or a 50 than a 100 and those sorts of things. so um And I think it can mitigate some of that.
01:22:44
Speaker
lack of satisfaction because sometimes it's like some of my most actually almost all my most satisfying races genuinely all my most satisfying races have been shorter there are lot easier that in some ways they're like a lot easier to nail less goes wrong and yeah it's just your physical capacities on that day it's not something out of your control completely i think that's what i like about it and i think Yeah, also, like, the shorter distances are probably, like, I think that's where we should be targeting to kind of, like, grow the sport and grow the excitement around the sport because they are a bit more spectator friendly. Like, you can sort of see it for if you watch, like, the live stream of the Golden Trail series. Yeah.
01:23:30
Speaker
usually there's people closer together and it's a more of an exciting race that you kind of want to watch and it gets, like, viewers engaged in. yeah um So, yeah I think that's where it's at and, like, it'll be, yeah, hopefully we still get the Golden Trail Series in Australia next year.
01:23:46
Speaker
Yeah. If not, like I feel like where every year there's like more and more talent coming through um in those shorter distances as we see like people transitioning um from the roads to the trails and just like younger people coming into the sport. um So I think it's an exciting space to be in.
01:24:05
Speaker
Yep, definitely. Well, we hope you've enjoyed that chat and I'm going to challenge anyone that it even sparked a little bit of, oh maybe I could try that and you're just targeting the longer distances. Try it. Promise.
01:24:16
Speaker
It'll be good. ah Awesome. Awesome. Well, to finish us off, we're going to take you to some results for this week. um I'm going to take us through Ultra Adelaide and then Jess is going to take us through, um ah you yanks, that's the one.
01:24:33
Speaker
um So Ultra Adelaide, I did do a little bit of digging on this one um and the courses 100 miles with about 5,000 up and down. All of them, I think, are net downhill, which, love that, for me at least.
01:24:53
Speaker
um So there's the 100 miler, which has about 4,800 up and 5,100 down. So look, I'm not sure you're going to, by the time it gets to 100 miler, you probably won't feel The fact that it's net downhill, but Hey, it is.
01:25:08
Speaker
Um, this one was one on the women's side by Emma Rose Maber in 25 hours and five minutes. Then Yumi Oi was second in 25 hours, 25 minutes.
01:25:20
Speaker
And Isabel Ross from Vic third in 26 hours and eight minutes. On the men's side, Thomas White got the win in 18 hours 21. Ben Nichols was second in 19 hours 44. And Brodie Hud was third in 20 hours 46. So love how close the women's race was there.
01:25:40
Speaker
Top three finishes in an hour, which in a miler, if you extrapolate it out, that's pretty close. 100K was a race with, how much did this one have? 3,600 4,000-ish that's pretty meaty This one was won by Kim Carter in 14 hours ah pretty meaty hundred k um this one was won by kim carter in fourteen hours fifty seven And on the men's side, it was won by Marcus Staker in 11 hours 23.
01:26:07
Speaker
twenty three Um, ah, and then second on the men's was Marcus Wallace in 12 hours and two third on the men's was Lucas Sanders in 12 hours and 10. So there's, that's nice and close and and with only eight minutes there.
01:26:22
Speaker
On the women's side, it was half an hour back to second, which was Emma Tanza, third was Stephanie Ellis in 17 hours. um On the 50K, Bettina Schell's got the win in 6 hours 18, and Dale Eschmade got the win on the men's side in 5 hours and 8 minutes.
01:26:40
Speaker
um They did have many a couple of other distances. oh I'll give him a quick shout-out. Jamie Rushbrook in the 34K for the women got the win in 4.15, and And Mark Hollingsworth on the men's side in the 34K in 2 hours 57, which is a nice number.
01:26:56
Speaker
um Then, Jess, you want to take us to a couple of the ones at Yu Yangs? Yeah, so we also had Yu Yangs Trail Running Festival on the weekend.
01:27:07
Speaker
So for anyone that doesn't know, the y Yangs are about 90 minutes um sort of towards Geelong from Melbourne. um Really nice place.
01:27:18
Speaker
place for running some yes pretty healy trails and just like, yeah, really nice like scenery through the bush. um And this event had a lot of different distances, so something from for everyone from 100 miles down to 5K.
01:27:35
Speaker
um But for these results, we're just going to cover off the marathon. So the 42K and we actually had a female coming in second place overall.
01:27:50
Speaker
we went on to Madison Bolton. i She ran four hours 25 for second overall and first female. And then first overall was Cameron Blacksmith um in four hours 08.00.
01:28:11
Speaker
And second female was Jade Hansper in 4 hours 46. Second male was David Lenormand in 4 hours 32. Third female was Zoe Severin 4 50. And third male was Damien McVeigh in 4 hours 41.
01:28:31
Speaker
and said mel was damen mcveigh in four hours forty one
01:28:39
Speaker
Nice. Very nice. And then the I think it was the 21K I saw there yep at Yu Yangs that was super close on the women's and I would have loved to see this race play out.
01:28:52
Speaker
Yeah, so in the women's race, um first and second were separated by only five seconds. Oh, sorry. Yeah. Yeah, five seconds.
01:29:03
Speaker
um No, four seconds. So we had Jacqueline Sturgis in first place in 2.04. Emily Vance.
01:29:15
Speaker
I'm getting so tired. So first place was Emily Banks in 204.31 and second was Jacqueline Sturgis in 204.36. it must have been a bit of a sprint finish there.
01:29:29
Speaker
And then pretty close behind again, only a minute behind them, um was Alice Kempton in 2 hours 05.32. So well done to those ladies.
01:29:41
Speaker
And then in the men, we had Dallas Martin place in 1 hour 45.27 and Gillett was second in 1 hour 48.
01:29:48
Speaker
and simon gelllet was second in one hour forty eight And third was Shane Malia in 1 hour 52. Nice. nice Well done to those runners.
01:30:00
Speaker
Nice close racing on the men's side there too. Awesome. It's a great place to run the Yanks. Yeah. little trail lot there. Awesome. So that concludes the results for this week. As far as I've been able to see, there hasn't been a huge, well, nothing I've seen from Aussies overseas, at least.
01:30:19
Speaker
um There's been probably races going on, but for once I've been too tired and busy on the weekend to tune in too much. So, but what is coming up this coming weekend is ah Coast Trek Sunshine Coast up in Queensland. Oh, elephant trail race.
01:30:37
Speaker
um That's in Port Macquarie in New South Wales. That's one that I've always been interested in heading to. It looks really cool. Then Wild Dog Backyard Ultra, which is down here in Lardner Park in Victoria.
01:30:49
Speaker
Boyne Valley 50 up in Queensland. Kokoda Challenge on the Gold Coast. And the Guzzler. That's a big one up in Queensland.
01:31:02
Speaker
So the Guzzler and the Glass Half Full. I do love the names of these ones. um The Guzzler is a brutal course up there um at Mount Coother in Brisbane. So ah we will definitely be checking in on that one next weekend and otherwise.
01:31:18
Speaker
Jeez, Goldfields Pipeline Marathon. I think that might be the one that Vlad's jumping in again. yeah. Yeah. This coming weekend over in WA because he just never stops.
01:31:29
Speaker
um So we will definitely get the rundown of what happens at that one too from Vlad next week. And Brodie was meant to be on today, poor Brodie has had the nightmare of travels and had planes rerouted or turned back everywhere. So he unfortunately didn't actually make it to where he was meant to be um today. But we will at some point have Brodie back on the podcast.
01:31:54
Speaker
um It has been a little while and I don't think I actually mentioned yet that he came 44th at the World Orienteering Championships in the long course, which I was trying to dig and find out exactly how long and I haven't actually figured that out yet.
01:32:10
Speaker
Just realized I should have probably looked at his Strava. But anyways, Brody will give us the entire rundown of exactly what distance that was and how world champs panned out for him when we finally managed to find a tie that ties up with Europe.
01:32:26
Speaker
It's been a ride, but I'm going to be in Europe next week too. So, Probably won't hear from me as I'll be on the travel um bandwagon trying to make my way through planes and airports for a couple of days.
01:32:39
Speaker
But thank you so much, Jess, for joining me again. It's been fun to chat. Hopefully everyone likes this episode. Thank you so much for everyone that's been listening. And, yeah, as you you can't tell, we're both tired little bunch.
01:32:54
Speaker
So we're going to bed. Thanks, everyone. Thanks, guys.