Straight into a conversation with Joe Barrs and Lucy Gossage about their Montane Spine races. This Part One largely covers Joe's Arctic Spine. Joe is a family friend who did the Arctic Spine race earlier this year and Lucy is a long time training partner of George and ex-professional triathlete.

The 290 mile Kungsleden trail is in the North West of Sweden which the Montane Spine Race tackles in February as a self-supported race. It is no small undertaking. Few attempt it, and even fewer complete it. As a child, one holiday, we wandered into the Arctic Circle in mid-Summer in search of Laps and Reindeer - it was cold, wet and misty, and we got lost. The idea of attempting the whole trail, alone, in February fills me with horror. The sun, at best, hangs low on the horizon and night time temperatures drop below -15C. Listen to how Joe got on!

As usual, no editing. This episode is long - I got carried-away.

Dad and George sit down for another chat accompanied by a sharp needle and a plate of Nutella. George wonders about how her blood glucose can still be normal after a full training day. Dad fails to mention gluconeogenesis which will come as a relief to listeners.

It's two weeks before the European Marathon Championships and George has modified her training to make the start-line. It's not the standard or most advisable ramp - but, it's all that is available given the requirement to make the start line.

At lunchtime George puts on her run kit and heads-out for yet another run: 30+km days are hard to sustain without some significant hacks.

A popular view is that George's genetics are key to her performance. Our view is that it is not genetics, but belief in the importance of genetics, that causes others to be slow.

Here Dad and George discuss the importance of utility theory and economic modelling to enable training. If you believe you can't be fast and that monotonous training doesn't work then why do it? Of course, running slow - a lot - makes no sense. "I am not talented, I'll never be fast". It's a self-fulfilling prophecy that needs to be tackled whenever it is expressed.

We have got very behind with our uploads. This is a conversation between George and Dad in December. Here George wants to discuss a survival podcast she has listened to and the 'rule of three': three minutes without a breath, three days without water and three weeks without food. Are these the limits of survival? If you get lost, how long before you drink your own pee? These things need consideration!

After a few failed attempts at recording an even halfway decent 'Journal Club' here is a recording of a conversation between George and Dad recorded in the Department of Physiology, Development and Neuroscience (hence the echo). George attempts a game of technology hot potato and gently reminds Dad that it is his lack of training and ageing that is making him physically and mentally slow...

Health care technologies, GPS, heart rate, running dynamics assessment, carbon shoes, headphones/audiobooks, scales, data analysis, glucose, lactate/VO2max testing, mouthpieces, ice vests, heart rate variability, pacing tools and gels all get a brief mention.

George talks about her recent Frankfurt marathon and recovering from the high load.

George is 5 days out from a marathon race and suffering from taper week paranoia. Dad has a cold that is only getting worse hence the video podcast. We don't cover anything in particular. George reveals that her coach was indifferent to her recent performance at the half and that a West End Musical performance might not be compatible with marathon training.

Dad and George discuss carbohydrate and fat burning and its relationship to fitness and intensity. The subjects of fasting and ketone drinks are discussed along with 30 year old fat stores. If you are squeamish or subject to being triggered by discussions around food consumption please do not listen.

Dad and George raced at the weekend. George posted a 5K PB (16:04) and Dad DNF'ed a marathon. So, we took the opportunity to discuss optimal marathon courses. The Polaroid picture was indeed rubbish - but, we don't edit...

George and Dad discuss the difference in training for 5K and marathon. Scaling and specificity come-up as does simple aerobic fitness.