Another Falls Creek special for episode 38 of Spiked Up! The girls give a bit of background into how Falls Creek works & why it’s the Mecca of Australian distance running.

Rose and Sarah put together a strong week up at altitude. Rose is back from her niggle and Sarah is ticking boxes (up Mt McKay hill).

The episode wraps with everyone’s favourite segment TWSOITWASA!

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You'll hear some familiar voices at the beginning of this episode before Jack, Joel & Tess get stuck into their first recording of 2025. The three of them fill the listeners in on what they've been up to recently before the new podcast structure gets underway.

Jack shares his ridiculously fast k reps from his first week at falls creek. Tess is forced to self-coach for another week after some miscommunication between her and her coach. Joel trains in Melbourne on Tuesday before heading up to Falls Creek. Jack and Joel run 1h45 together on Sunday, where a toilet stop sees them run rapid in the back half.

THE BIG Q

This week Tess' athlete Bridget writes in with a question about different running surfaces. The three hosts share their thoughts on how best to approach different surfaces and why a mix of everything is the smartest idea.

GIVE SOME KUDOS

Thanks to our Patreon Tara we have our fresh new segment where each host must contribute a recommendation each week (usually running related but not always), it could be a person, a product, a store...the options are endless. For the first "Give Some Kudos" Jack and Joel both chose people that they believe go above and beyond to support the athletes training at Falls Creek, while Tess chooses a race that was forced to make a hard decision on the weekend.

TWHSOITWTWATSA

Everyone's favourite segment. Tess goes hard on one of her friends for a suspicious Strava upload. Jack is unsure about a great photographers editing choices and Joel throws shade at one of his co-hosts for their horrible attempt at surfing.

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The girls are back for a big 2025!

Epsiode 37 of Spiked Up kicks off with some holiday reflections. Sarah provides some ins and outs for 2025 and Rose’s frontal lobe develops (turns 25). Their training weeks include some highs and lows but they’re back at Falls Creek and motivated for another big year.

The episode concludes with TWSOITWASA (👨‍👩‍👧)(📸) ;)

Recorded right at the end of 2024 - Jack, Joel & Tess (the fresh faces of FTK's 2025 main show) sit down together to give the listeners a run down of what to expect this year. The three of them begin by breaking down the new segments and each of them get the chance to tell the listeners their 2025 goals. We then hear the key sessions from each of their training weeks, the very first "Big Q" segment, before ending the show with the classic TWHSOITWTWATSA. Remember listeners - we have room for one more segment so get those submissions in!

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Sneak peak of the Patreon only series "The Summer Show"

Thank you to all our current Patreon members. If you enjoyed this episode and aren't already a Patreon member sign up to our Patreon and support us in putting out as much running content as possible!

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Episode Two of The Summer Show starts with a bang, as Brett drops some big news to get everyone pumped up.

The guys unpack all the racing action from On: Track Nights, where Cam Myers is given Grego's 'athlete of the week. (We forgot to do the segment but rest assured Cam won and we will talk about AOTW each episode from now on).

There's good discussion about how much personality athletes should show on track, giving away your trophy, and who we might see heading to the steeple this summer..

Finally, Grego has hard launched into the marathon block with a juicy Friday.

ZÁTOPEK 10 RACE RECAP

In episode 36 of Spiked Up, 2024 10,000m Australian Champion and co-host, Rose Davies takes us through her exciting win. From caffeine headaches to 61second last laps you will get to hear first hand how her race played out.

We also find out what her training week looked like leading into the race. Sarah also shares her almost identical training week to Rose before giving her race recap from her road mile in sunny Nelson, NZ.

After a huge week of racing results, what content will they submit for TWSOITWASA?

This episode is brought to you by Shokz.

Brett & Joel kick things off with what they decide is the biggest announcement of their podcasting career so far. After talking through the upcoming changes to FTK in 2025, Brett and Joel talk in-depth about Brett's Zatopek performance. They touch on their plans over the Christmas break before closing out the year with 2024's last TWHSOITWTWATSA.

SHOP SHOKZ CHRISTMAS SALE

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This episode is brought to you by ON TRACK NIGHTS: ZATOPEK:10

This week Brett & Joel are joined with middle distance star and Olympian Abbey Caldwell. After Abbey takes the listeners through her training week in the lead up her 3000m at this weekend's Zatopek race, she gives insight into exactly how her year panned out. One example is how Abbey felt that locking in the 800m Olympic qualifier early, meant she struggled to show up mentally for her European 1500m races. Brett lays down his final workouts in Falls Creek before taking a tumble in Canberra and Joel spends the later part of the week tackling the Melbourne heat.

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Epsiode 35 had Rose & Sarah in stitches but unfortunately their laughing fits didn’t make the cut.

The girls chat everything from race results to cabin fever. It was a wet week up at Falls but the girls still managed to tick off another strong week leaving both excited for their races next weekend.

Their TWOITWASA had a Valencia flavour to it 💃

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This episode is brought to you by ON TRACK NIGHTS: ZATOPEK:10

This week Brett & Joel are joined by temporary resident of Perisher, Leanne Pompeani. After celebrating Andy Buchanan's new Australian record, Leanne shares how after spending the first half of the year injured, she was able to turn it around to dominate the Australian road running season. Brett, Leanne and Joel all share their training weeks before wrapping up the episode with TWHSOITWTWATSA.

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