Better with Running

Zacca and Chris kick off the show with a few jibes over the weekends football result, before hearing about their respective training weeks. 

Chris hit another strong 30min Threshold with his training partner Anna, and is quizzed on his shoe addiction and use of emojis in strava descriptions. 

Zacca has a recovery weekend on the fairways and taking advantage of the country hospitality, that may have caught up with him during his workout with his MUAC club mates. 

After a massive weekend of results from the Run2PB crew, they touch on the rise of Nathan Stoate from a soccer jersey wearing parkrunner to competing at the elite level under the coaching and mentorship of Brady Threlfall. 

Zacca and Chris touch on some of the exciting races at the recent Australian Track and Field Championships, including a shout out to James Hansen, Run2PB coach finishing 5th with a new P.B in the Mens 5000m, before going into more detail about their favourite race of the meet.

The boys are in awe over a Tommy Hughes - 60+ Masters World Record Marathon run at Manchester and try to come to terms with how good that run is for someone at that age.

Chris previews his interview with this weeks guest Run2PB athlete Kate Dainton, where in a raw and open chat chat between coach and athlete, we hear about Kate going from drinking cosmopolitans on a Friday night having never run or played sport before at 35 to running ultra marathons, raising money for her terminally ill step mum and there’s a few laughs in there including Kate’s short lived TV career.

Partners:

BlackRoll Recovery

Use the code Run2PB-15 for 15% off all products

https://www.blackroll.com.au/collections/blackroll-running-world

Yarraville Running Company, shop online @ https://www.therunningcompany.com.au/yarraville/ https://www.instagram.com/therunningcompany_yarraville/?hl=en

Medal Displays helps you organise and celebrate your achievements with a range of display items made for runners!

www.medaldisplays.com.au

Premium, Fast and Sustainable Running Socks

www.oatrunning.com

Run2PB Links:

Socials Run2PB YouTube: https://www.youtube.com/channel/UCJxkh-FgU2Wsork-18PfSUA

Find us here at: https://www.run2pb.co/better-with-running-podcast

Review on us: https://podcasts.apple.com/us/podcast/better-with-running/id1506419354

Zac and Chris recap a big week of sessions and a P.B from Chris. 

They kick off the show hearing about Chris’s big trek from Shepparton to Box Hill in pursuit of a new 3k P.B, with a run through the build up for the race, including a number of shoe changes, as well as some dramas on and off the track! 

Zacca talks us through his Mona Fartlek session, and his strava photo of his idol Steve Moneghetti https://www.strava.com/activities/6882415266 which triggers him about losing his fav running singlet. We hear about how much bang for your buck the Mona Fartlek can give you and how it can feel throughout different stages of the workout. Zacca backs up with a discussion about his 8 x 1k Track Workout on his beloved MUAC athletics track, he continues to build confidence on the track, and actually gets his watch setup properly.  

Chris and Zac discuss over analysing workouts and runs, and how it can be a slippery slope. Chatting about the myriad of factors that go into getting a ‘session’ right and what does that actually mean. 

This week's guest is Run2PB Athlete Anna Ellis, who is coached by Sammy Mclean, Zacca hears about how she got into running, and then how teaming up with Sammy has lead to a number of P.Bs over various distances with a more structured and direct approach. 

Anna is a busy woman, juggling family and work life, and is put on the spot for for some “ hacks” as to how she manages to pull it off. 

We also hear about her love for running shoes and the conversation rounds out with Anna’s goals for 2022. 

Follow Anna Ellis : https://www.strava.com/athletes/27254966 

Partners: 

BlackRoll Recovery Use the code Run2PB-15 for 15% off all products https://www.blackroll.com.au/collections/blackroll-running-world 

Medal Displays helps you organise and celebrate your achievements with a range of display items made for runners! www.medaldisplays.com.au 

Premium, Fast and Sustainable Running Socks www.oatrunning.com.au

Run2PB Links:

 Coaching: www.run2pb.co

 Review on us: https://podcasts.apple.com/us/podcast/better-with-running/id1506419354

Zac and Chris begin with recapping their weeks, Zac returning to 2 sessions a week as he builds back towards the winter season, hitting the MUAC (Melbourne University Athletics Club) track again with a big group, with Chris chiming in for some much needed watch advice. Zac also reveals how on the warm down he put plans in place towards his athletics club (MUAC) potentially flying by private jet to some meets in the future.

Chris is in race week and talks about getting out for some runs through the week, trying his best to avoid tradies making up their own road rules. He also provides a 'glowing' review on the Saucony Endorphin Speeds, as he moves through gears over some 400s before gearing up for his road trip to Box Hill to run 3k on the track. Chris talks us through the excitement of race week but also the logistics involved in getting to the event and towing the line just before bed time!

Zac catches up with Run2PB Coach Josh Harris, chatting about his return to form on the track, and how he is slowly ramping his training up after some setbacks in the past few years.

Josh talks about some key learnings from coaching and from his athlete and also about his role as a mentor at the Tassie Based Spark Track Club, and we also close out with hearing about his World Beer Mile plans, and how he is keen to take on the worlds best in Belgium later this year.

For this week's Listener Question, Chris and Zac tackle one around preparing for your marathon block and what aspects of training you should focus on, especially when you have a long term goal pegged out.

Zac chats to Dane Verwey, Physio, Runner and Coach at Run Culture, they discuss how his life has changed with the recent arrival of his baby daughter and how his perspective has changed on running and how he manages his training now. Dane talks about the runners 'eco system' and how as runners we have to look holistically at running to get our best outcomes. Dane also drops some gold about some key learnings and observations on recent trips as team physio at Tokyo Olympic Games, and most recently at the World Athletics Race Walking Team Championships

Run2PB Links:

Socials Run2PB YouTube: https://www.youtube.com/channel/UCJxkh-FgU2Wsork-18PfSUA

Find us here at: https://www.run2pb.co/better-with-running-podcast

Review on us: https://podcasts.apple.com/us/podcast/better-with-running/id1506419354

Zacca introduces his new co-host for this new season of the better with running podcast, Run2PB Coach Chris Armstrong. They discuss the big shoes required to fill, after taking over Matt's job, but we also reassure listeners that Matt (Mattress) will be featured throughout the season with regular updates and training insights.

Chris talks us through his plans for the season 2022, including an assault on his 3km Track P.B at the 'home of P.B's' - Box Hills, Hagenauer Reserve. He takes us through some of his current training, including explaining the "BoTan" and the origins of the name, and we also hear about his solo track session, which finished with a photo shoot on the track. Chris also sets the scene for his upcoming season which includes the Athletics Victoria XCR calendar of races and going full noise at the Gold Coast Half Marathon. He also leaves the door open for contract negotiations for a key signing for the Melb University Athletics Club.

Zacca talks through coming off the marathon with an extended break and the highs and lows of coming back onto strava and piecing together consistent weeks, before being caught out hitting a track workout with his club mates, including butchering his splits on the watch, but we  do hear about the fire in the belly coming back on the last rep. Zacca also sets his sights on the Gold Coast Marathon Weekend, with a 10k or Half on the cards. 

In our first "around the grounds" segment for 2022, we hear about some of Chris's stable doing some big things across a number of events, recognising a number of individual inspiring stories, including Ian Newman breaking 90mins over in the UK and how the Run2PB rallied behind him with some strava love before and after his big race. Chris also lets us know about his Father / Daughter combo that he has the pleasure to coach, as they are both astounded by Phil's 63min 10km, at the age of 79.

The boys finish up the show talking through some exciting results at the professional level that have caught their eye this past summer, before going down a rabbit hole of ways to get more fans to Australian athletics meets. 

--

Run2PB Links:

Socials Run2PB YouTube: https://www.youtube.com/channel/UCJxkh-FgU2Wsork-18PfSUA

Find us here at: https://www.run2pb.co/better-with-running-podcast

Review on us: https://podcasts.apple.com/us/podcast/better-with-running/id1506419354

Melbourne Marathon recap! Zacca and Matt catch up to chat about what an incredible weekend the Nike Melbourne Marathon put on. They chat about how their weeks went leading into their 7th marathons, then detail how their races unfolded. Sharing in the ups and downs that can come along with a marathon! They also discuss how thankful they are with the support in the lead up to the race as well as the amazing support on race day itself.

Now that the marathon is over, what does recovery look like? Zacca and Matt share their previous experiences with post marathon recovery and give some tips and guidance as to various options to enhance that process.

Run2PB athlete Sarah Jayamaha also pops in to debrief about her amazing race at the Melbourne Marathon! She shares her story about how her marathon nearly didn’t happen, how her race unfolded, the emotions that go into race day and what’s next in a big 2022!

Partners:

BlackRoll Recovery

Use the code Run2PB-15 for 15% off all products

https://www.blackroll.com.au/collections/blackroll-running-world

Pillar Performance use code RUN2PB for 15% off all sports micro nutrition products.

Visit: https://pillarperformance.com.au/

Yarraville Running Company, shop online @ https://www.therunningcompany.com.au/yarraville/ https://www.instagram.com/therunningcompany_yarraville/?hl=en

Medal Displays helps you organise and celebrate your achievements with a range of display items made for runners!

www.medaldisplays.com.au

Premium, Fast and Sustainable Running Socks

www.oatrunning.com

Run2PB Links:

Socials Run2PB YouTube: https://www.youtube.com/channel/UCJxkh-FgU2Wsork-18PfSUA

Find us here at: https://www.run2pb.co/better-with-running-podcast

Review on us: https://podcasts.apple.com/us/podcast/better-with-running/id1506419354

Zacca and Matt are joined by Run2PB coach Chris Armstrong on the episode this week. Zacca chats about how he's steadily reduced some mileage in his week, but keeps everything ticking over exceptionally well with a couple of strong sessions, including a cracking run over part of the Melbourne Marathon course with his 2min ON / 1min OFF session. 

Matt hits the track to get some leg turnover but battles in the heat and following a big Sunday. He joins in with a bunch of other Run2PB athletes and coaches for the long run, then adds a it of maintenance work on the back end. 

Chris chats about his week, only one week out from the Wellness Run 10km. He discusses one of his favourite sessions, hills then tempo, then chats about how he's feeling for the race.

Around the grounds segment loaded with results from the Sandy Point 10km/half marathon as well as the GC50 festival! Some amazing results coming through. Chris also chats about how Shepperton Runners Club is going, with a great turnout at their latest handicap race, over a mile!

With Melbourne Marathon only two weeks away, Zacca brings up a very important psychological technique of smiling during races! Chris and Matt discuss how they've used it before and what benefits they've found. 

Partners:

Pillar Performance use code RUN2PB for 15% off all sports micro nutrition products.

Visit: https://pillarperformance.com.au/

Yarraville Running Company, shop online @ https://www.therunningcompany.com.au/yarraville/ https://www.instagram.com/therunningcompany_yarraville/?hl=en

Medal Displays helps you organise and celebrate your achievements with a range of display items made for runners!

www.medaldisplays.com.au

Premium, Fast and Sustainable Running Socks

www.oatrunning.com

Wellness Run

https://wellnessrun.com.au/#event-details

Run2PB Links:

Socials Run2PB YouTube: https://www.youtube.com/channel/UCJxkh-FgU2Wsork-18PfSUA

Find us here at: https://www.run2pb.co/better-with-running-podcast

Review on us: https://podcasts.apple.com/us/podcast/better-with-running/id1506419354

With only 3 weeks left before Melbourne Marathon, training has really heated up! Matt discusses his big week of 183km, going through his 2 workouts including a mixed pace 40km long run and details what happens when you get your nutrition slightly off. Zacca also pumps out a big week, going long with an 8km/7km/6km session and a solid 2.30hr long run. He chats about how the body is feeling and how his session was a good marathon simulation going at it on fatigued legs. Massive run from one of Zacca’s athletes in the around the grounds segment, Paul ticking off a 5yr goal at the illustrious Point to Pinnacle race in Hobart, Tasmania. Zacca and Matt also take a deep dive into the marathon taper, discussing the purpose behind it, their own experiences with a marathon race taper, some sessions that they incorporate in the taper, how they approach the taper themselves and with their athletes and how it may not always feel amazing. A couple of listener questions come in this week, one which focuses around perceived effort and how to rate specific runs and the first half of the marathon and the other around the best ways to store gels and fluids when out on a run! 

Partners:

Pillar Performance use code RUN2PB for 15% off all sports micro nutrition products.

Visit: https://pillarperformance.com.au/

Yarraville Running Company, shop online @ https://www.therunningcompany.com.au/yarraville/ https://www.instagram.com/therunningcompany_yarraville/?hl=en

Medal Displays helps you organise and celebrate your achievements with a range of display items made for runners!

www.medaldisplays.com.au

Premium, Fast and Sustainable Running Socks

www.oatrunning.com

Wellness Run

https://wellnessrun.com.au/#event-details

Run2PB Links:

Socials Run2PB YouTube: https://www.youtube.com/channel/UCJxkh-FgU2Wsork-18PfSUA

Find us here at: https://www.run2pb.co/better-with-running-podcast

Review on us: https://podcasts.apple.com/us/podcast/better-with-running/id1506419354

Just 4 weeks out from Melbourne Marathon, Zacca and Matt catch up to discuss how they’re progressing. Zacca gets out for another crack at the Portsea Fartlek, then changes things up with a Saturday long run session, hitting 30km of 1km ON/1km OFF. Along the way he adds some reconnaissance of parts of the Melbourne Marathon course.

Matt keeps his mileage up but reduces the amount of intensity in his week as he comes off a solid Sunday. Getting the leg turnover in a 30min fartlek of 5 x 2min on / 1min off, 5 x 1min on/1min off, 5 x 30sec on/30sec off. He then heads down to Safety Beach for a longer progression run of just over 12km, starting at marathon effort before pushing down. Matt finishes the week off by meeting up with Run2PB athlete Rhys and getting out for the long run of 2.40hr around Devilbend.

Listener question comes in around whether or not to race before your goal marathon and what the pros and cons are in doing so. 

Run2PB coach and head coach at Shepperton Run Club Chris Armstrong jumps on to chat about a plethora of topics. Including how he almost broke strava with his massive 5k track PB, how his training week went leading up to it, how the race panned out, what is next in store and how his athletes are going.

Show Link:

https://www.facebook.com/SheppartonRunnersClub/

https://sheppartonrunnersclub.com.au/

Partners:

Pillar Performance use code RUN2PB for 15% off all sports micro nutrition products.

Visit: https://pillarperformance.com.au/

Yarraville Running Company, shop online @ https://www.therunningcompany.com.au/yarraville/ https://www.instagram.com/therunningcompany_yarraville/?hl=en

Medal Displays helps you organise and celebrate your achievements with a range of display items made for runners!

www.medaldisplays.com.au

Premium, Fast and Sustainable Running Socks

www.oatrunning.com

Wellness Run

https://wellnessrun.com.au/#event-details

Run2PB Links:

Socials Run2PB YouTube: https://www.youtube.com/channel/UCJxkh-FgU2Wsork-18PfSUA

Find us here at: https://www.run2pb.co/better-with-running-podcast

Review on us: https://podcasts.apple.com/us/podcast/better-with-running/id1506419354