Better with Running

This weeks episode is proudly sponsored by the 2XU Wellness Run - This December 5th 2021, let’s run 5, 10, or 21.1km and raise funds for Beyond Blue, you can enter online via https://wellnessrun.com.au/#event-details

Zacca and Matt catch up about how their Melbourne Marathon prep is going. Both switch to a Wednesday / Sunday workout setup to allow for enough recovery from the more marathon specific workouts. Matt increases his fartlek length by working through a 48min fartlek, whilst Zacca gets into a 5k/4k/3k/2k/1k and has to use some strong mental game as his stomach gets a little upset. They both head out for Sunday long run workouts, Matt going for a longer progression style workout, wanting to be really hurting at the 34k mark and teaching the body to not panic. Zacca gets out for a 25min marathon effort at the back end of his long run, charging over some rolling hills to simulate the back end of the Melbourne Marathon. 

Zacca also catches up with Jordan Oneill from 02 Events and Zareen Sayed from Beyond Blue about an exciting event that is coming to Melbourne on Sunday 5th of December, the 2XU Wellness Run. They chat about the vision for the event, what the event can do for the wider community in regards to mental health and what ways people have been able to use the Beyond Blue organisation during the COVID pandemic.

Show Links:

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

Beyond Blue: https://www.beyondblue.org.au/  For support 📞 1300 22 4636.

https://www.instagram.com/beyondblueofficial/

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

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

This weeks episode is proudly sponsored by the 2XU Wellness Run - This December 5th 2021, let’s run 5, 10, or 21.1km and raise funds for Beyond Blue, you can enter online via https://wellnessrun.com.au/#event-details

Zacca and Matt catch up about how their Melbourne Marathon prep is going. Coming off a down week, Matt ups the mileage above 160km. He discusses his longer fartlek session, 12 x 2min on / 1min off, works on some speed with some 30sec surges and hits his first marathon specific session in a long run. They also discuss the idea behind fasted long runs and the adaptations that brings.

Zacca chats about his reduced volume of session week, hitting some quality and running a session PB in the MD fartlek. On a rough weather day nails his bread and butter long progression run, then raises the long run to 2.30hrs to close out the week with a 144km.

Zacca and Matt discuss the results over the weekend from some of the Run2PB Team, with some big runs over in the Perth Marathon Festival, as well as the Mclaren Vale Half Marathon.

Always a great pub debate question comes in around whether there is a rule of thumb for determining easy/recovery run paces. Zacca and Matt discuss their own thoughts and how they gauge their easy effort. They also chat about the various purposes of the easy run.

Show Links:

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

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

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 chat about how their weeks have gone. Matt discusses getting a delayed response to Pfizer and really has to pull back on his down week. He gets stung by a bee in his Diddy K Fartlek, then knocks out 2 x 10min with Ben around Ben’s Loop. Finishing the week with the most important run of the week, a long run of 30km. Zacca has a crack at the Portsea Fartlek and basically splits the same time as Matt. He ups his mid week run, before having to work his way mentally through a solid marathon specific session. Finishing the week with a brisk 32k to close out a big week of 146km. Some big results over the weekend to discuss, with many Run2PB athletes taking on the Sunshine Coast Half and Marathons, along with plenty of action around the streets with people taking on the Virtual Melbourne Maraton Festival event along with some impressive Time Trials. Captain of the Bendigo Bats and Run2PB coach Andy Buchanan jumps on to discuss how he’s been tracking since the Gold Coast Marathon cancellation. Sharing how he’s keeping himself and his athletes motivated, how his 10km Time Trial went, why he chose to do his 10km Time Trial and gives a scoop about his upcoming race plans! 

Show Link: Support Glen Abercombie at the Perth Marathon https://pankind-fundraising.raisely.com/glen-abercrombie 

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

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 chat about how their weeks have gone. Matt builds on his long run, adds a longer alteration session and 3min rep sandwich session into his week of 156km. Zacca gets rolling late in his Kenyan Fartlek, as well as cracks out the big 3 x 5km marathon specific session as he builds towards Melbourne Marathon.

Some massive runs on the around the grounds segment by many international Run2PB members, hitting up the London Marathon and the Oklahoma City Memorial Marathon.

Zacca and Matt also take a deep dive when answering a listener question from a new-er runner, on how to structure your running week. Detailing such things as specific sessions, recovery, example training week, long runs, lifestyle, fundamentals and goals.

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

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 catch up about their weeks leading into Melbourne Marathon. Zacca continues with his strength phase and goes into detail about how he's targeting that, with a solid 5k/4k/3k/2k session and an 8/7/6/5min session. Matt has a crack at the 'Portsea Fartlek', where they then discuss one of Australia's most influential coaches, Percy Cerutty. Matt also knocks some time off his 3 lap progression run of Frankston Reservoir, then finishes off the week with a 32km long run.

Plenty of Run2PB results to go through also after a few races in Australia and the rest of the world.

Zacca and Matt then hit up a listener question, 'Are there any specific sessions that you use to gauge precisely what pace or time you

Zacca interviews Run2PB Athlete - Eliza Danaher, who is taking on the Fight MND 27 Challenge this Sunday October 3rd, where she is running 27kms a day for 7 days straight to help raise awareness and money towards the MND charity, we hear about how she started running during covid, and how working alongside run2pb coach Sophie Fitt has assisted her on her running journey and in particular get ready for this challenge. 

You can donate and support here: https://hub.fightmnd.org.au/fundraise-for-fightmnd/27kms-for-7-days/ 

Follow on Strava: https://www.strava.com/athletes/39244957

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

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

Matt and Zacca are up and about following the news of Melbourne Marathon Festival to go ahead on 11th and 12th of December. They are also wary, but keen to push ahead. They detail their weeks, Matt pushing his mid week session back a day to ensure more recovery from feeling a bit flat. Hits a fartlek on the track, followed by his second session of the week, a hill sandwich.

Zacca keeps the momentum going by going with his first marathon specific workout that he’ll build on, 3 x 3km reps. He follows it up with a 3min rep sandwich to top off another strong week.

Damien Fitzgerald, CEO of Pillar Performance and Ex Professional Rugby Union player joins Zac and Matt for a chat about how injuries on the rugby field propelled him into starting Pillar Performance, a sports micronutrition company with a mission to help athletes from all sports manage their body and continue to enjoy an active lifestyle. We hear about how he worked along side some of australia’s best dieticians and sport scientists to develop a range of products formulated to address energy optimization, immunity, recovery and joint health.

Damien shares openly about the struggles of professional sport and coming back from injuries and some key learnings that are relevant to runners.

Show Links:

https://pillarperformance.com.au/

https://pillarperformance.com.au/learn/

https://www.instagram.com/pillarperformance_/

Partners:

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 catch up about their post 5km TT weeks. Both decide it was a good opportunity to up the kilometers and get after some strength work. CR hunting season down on the Mornington Peninsula, so Matt incorporates some into his Tuesday workout. Then turns the clock back and reminisces about the old 3 lap progression of The Tan and hits a similar styled 3 lap progression run of Frankston Reservoir. Zacca pumps out a massive pickup run then gets the legs turning over in a 25min tempo to pump out a solid week.

Big result from Mel Cullen, a she nails her 10km time trial with a massive PB, setting off a huge smile from coach Madeline Heiner.

Listener question comes in looking at training mistakes made early on in Zacca and Matt's running. Zacca reflects on how he tried to ramp mileage up too quick and Matt discusses taking on too much quality too quickly.

Run2PB coach Sammy 'shoe dog' Mclean jumps on to answer some important shoe based questions. Discussing what makes a versatile shoe as well as giving some specific examples, how can a runner who trains in support shoes best choose a super shoe, how to transition into spikes and answers a listener question on how do you know when it's time for a new shoe.

Partners

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 debrief about how their 5k TT’s went. Matt struggles through the week, getting the race like nerves, but manages to put a time on the board that he thought Zacca might be close to making. Only for Zacca to finish with the exact same time! Who would’ve thought! Zacca had a tough week also with a calf niggle popping up, but managed to put it together for his time trial.

Zacca and Matt chat about a few of the result that came through for the Virtual Run2PB x TRC Yarraville 5k/10k TT. They then go through a random number generator to choose the winners of the New Balance 1080’s, with winners being announced on the podcast.

Show Notes:

2XU Wellness Run: https://wellnessrun.com.au/#event-details / https://www.run2pb.co/wellnessrunprograms

Partners

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

IG: https://www.instagram.com/run2pb/

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

This week Zacca and Matt are joined by Run2PB coach Chris Armstrong. They all chat about how their weeks have gone. Matt hits the track to test out the Nike Dragonfly Spikes with some 400m reps. Zacca hits a couple of solid sessions, really turning a corner in the lead up to the Run2PB Virtual 5km Race, against Matt. Chris turns up the heat with a massive Westcott Fartlek. A couple of listener questions come through, that Zacca, Chris and Matt answer, on managing expectations and when to include stretching. They also chat about The Wellness Run, which will run on December 5th, starting in St Kilda. With Zacca and Matt eyeing off a 10k race!

Show Notes:

2XU Wellness Run: https://wellnessrun.com.au/#event-details / https://www.run2pb.co/wellnessrunprograms

Run2PB Virtual 5k/10k https://www.run2pb.co/events 

Partners

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 

IG: https://www.instagram.com/run2pb/

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