A special episode. Zac and Rin are joined by Tarran and Mitch to recap Gold Coast Marathon Weekend — and there's plenty to cover.

Tarran runs her first official half marathon and smashes her PB by 13 minutes, closing with sub-5 minute pace and a 10K PB buried inside the second half. Mitch, testing the nothing new on race day philosophy with brand new Alpha Flys (straight out of the box, never touched the ground), pulls out a 1:28 when work has been trying to take over his life. Zac runs 1:27:41 with his fastest 5K of the year to close the half. And Rin — officially diagnosed with a stress fracture in his second metatarsal — runs zero kilometres and cheers everyone else home from the sidelines in a moon boot.

Also this week: recapping our Saturday afternoon chat with Andy Buchanan, Australian marathon record holder, who sat with a room full of regular runners and talked about patience, vulnerability, bad race days, and why running is one of the only sports where everyday people and elites share the exact same start line. He also had some direct advice for Rin on the stress fracture — advice that starts with blood work.

Plus the Lindwall family marathon record has officially changed hands.

Thanks to Good Good Running for hosting Andy and inviting regular runners like us! Listen to Andy here - https://open.spotify.com/episode/1zXpuEM3t6xluRgnewEP1p?si=6c0upzdUS5meIHMik-1JgQ&utm_source=copy-link

Follow along: @runnowcrylater on Instagram

Zac on Strava: ⁠⁠https://www.strava.com/athletes/zacharybradford⁠⁠ Ryan on YouTube: ⁠⁠https://www.youtube.com/@Rinfitgym⁠⁠ Ryan on Strava: ⁠⁠https://www.strava.com/athletes/ryan_lindwall⁠⁠ Ryan on Instagram: ⁠⁠http://instagram.com/rinfitwall⁠⁠ Ryan on TikTok: ⁠⁠http://tiktok.com/@rinfit62⁠

Everything we know about Gold Coast Marathon Weekend — expo tips, course breakdowns, spectating strategy, and our race plans! Zac and Rin have been going four years running and they've made the mistakes so you might not have to.

Zac's plan: sub-20 5K time trial in the bank which has set the pace for his half mara targeting sub 1:30, new ASICS Metaspeed Sky fresh out of the box for the race. Rin's plan: still waiting on MRI results with race start just days away, managing a mystery foot injury through three weeks of reduced training — and now a bout of flu on top of it. He’ll do whatever he can to get to the start line and maybe try and breach the sub 3 barrier for the second time.

Also this week: why Rob de Castella's pre-race speech hits every time, the chaos of the Gold Coast light rail on race morning, Rin's brother's terrifying 150mg approach, and a road trip song that doubles as a race-week theme song.

Tune in next week for the full race reports.

What's actually the hardest race distance? Zac says marathon, Rin makes a surprising case for the 10K — and the 400m gets disqualified for not being "real" endurance running. Plus a full breakdown of tapering: what it does physiologically, why "taper crazies" hit some runners and not others, and why testing your fitness in taper week is "setting fire to the barn."

The headline story is Rin's foot. Scans rule out the worst-case scenarios but can't yet rule out a stress fracture — leaving him stuck managing pain, padding his shoes, and weighing up an MRI with two weeks until Gold Coast.

Meanwhile Zac runs his last big long run before taper — 34km in the cold and rain, four high-carb gels that didn't sit well, and a hip flexor that wouldn't quit. Plus a new Rin Rant (target: roadworks), a Coros redemption arc, and the eternal question — does running in the rain make you feel like the main character in a movie?

Follow along: @runnowcrylater on Instagram

Zac on Strava: ⁠https://www.strava.com/athletes/zacharybradford⁠ Ryan on YouTube: ⁠https://www.youtube.com/@Rinfitgym⁠ Ryan on Strava: ⁠https://www.strava.com/athletes/ryan_lindwall⁠ Ryan on Instagram: ⁠http://instagram.com/rinfitwall⁠ Ryan on TikTok: ⁠http://tiktok.com/@rinfit62

Is sweating a superpower or a liability for marathon runners? Zac and Rin break down sweat evaporation, electrolyte loading, and why heavy sweaters might actually have an edge — timed perfectly with Gold Coast on the horizon.

Also this week: a Coros software update bricking watches, the online firestorm following Gout Gout's underwhelming Diamond League debut, and the debut of a new segment — The Rin Rant (90 seconds, no holding back, this week's target: Queensland Rail).

But the real story is Rin's foot. Days after his Mackay PB, a mysterious forefoot pain throws his Gold Coast build into question. Zac brings the actual science on deload weeks and fitness retention to talk him off the ledge. Plus Zac's deload recap, a Puma Deviate Nitro shoe test that didn't go as hoped, and Gold Coast logistics.

ASK US SOMETHING: @runnowcrylater on Instagram: https://www.instagram.com/runnowcrylaterpod?igsh=MTMyeXpla21yaG42Yw%3D%3D&utm_source=qr

Zac on Strava: ⁠https://www.strava.com/athletes/zacharybradford⁠ Ryan on YouTube: ⁠https://www.youtube.com/@Rinfitgym⁠ Ryan on Strava: ⁠https://www.strava.com/athletes/ryan_lindwall⁠ Ryan on Instagram: ⁠http://instagram.com/rinfitwall⁠ Ryan on TikTok: ⁠http://tiktok.com/@rinfit62

Rin's back from Mackay — and so is the PB. A one-minute personal best at the BHP Mackay Marina Half Marathon, finishing 18th male out of 850+ runners, despite a dodgy ankle, tiny water cups, a wrong turn at 19km, and 23,000 steps the day before. Full debrief, race rating, and a post-race massage that did not go as planned.

Zac joins an athletics club for the first time, runs 6x1km track intervals faster than anything he's run all year, and survives a 32km long run fuelled by a banana strapped to his belt and three rows of Kit Kat. Also: a guy drops a Smith machine at the gym and quietly packs his bag.

Plus the Coros Pace 4 first impressions, the race singlet debate, and an Uber driver named Andy who accidentally became the spiritual anchor of the episode.

"We all get tired — but who cares, you can get past it."

Follow along: Run Now, Cry Later Instagram: https://www.instagram.com/runnowcrylaterpod?igsh=MTMyeXpla21yaG42Yw%3D%3D&utm_source=qr

Zac on Strava: ⁠https://www.strava.com/athletes/zacharybradford⁠ Ryan on YouTube: ⁠https://www.youtube.com/@Rinfitgym⁠ Ryan on Strava: ⁠https://www.strava.com/athletes/ryan_lindwall⁠ Ryan on Instagram: ⁠http://instagram.com/rinfitwall⁠ Ryan on TikTok: ⁠http://tiktok.com/@rinfit62

Two 2:59 marathoners talk race weight — the numbers, the tradeoffs, and why chasing it can become dangerous. Zac walks through his marathon shortlist (Sydney no bueno, Coffs Harbour not AIMS certified, Brighton Beach five minutes from his door — easy decision). Rin breaks down his Mackay Marina Half Marathon prep: pacing strategy, a shoe dilemma, and a Coros Pace 4 held hostage by Australia Post.

Training recaps bring the goods: Rin smashes a tempo session from last year — still recovering from gastro, 11 weeks back from an 8-month injury. Zac runs 34km along the Brighton course, negative splits it into a headwind, and signs up for the marathon the moment he finishes.

Also: Pilates ball chaos, an Excel spreadsheet running brain, and what it means to post "come at me" on Strava.

Floberg’s Boston Race Vid - https://youtu.be/MHWQqNBhzl4?si=ljliw44s_KXq1WkM

Life in Stride ft. Sara Hall - https://open.spotify.com/episode/2T85UcAsE9ldqQGRCiP8lQ?si=1e40228317e84b71

Follow along: Run Now, Cry Later Instagram: https://www.instagram.com/runnowcrylaterpod?igsh=MTMyeXpla21yaG42Yw%3D%3D&utm_source=qr

Zac on Strava: ⁠https://www.strava.com/athletes/zacharybradford⁠ Ryan on YouTube: ⁠https://www.youtube.com/@Rinfitgym⁠ Ryan on Strava: ⁠https://www.strava.com/athletes/ryan_lindwall⁠ Ryan on Instagram: ⁠http://instagram.com/rinfitwall⁠ Ryan on TikTok: ⁠http://tiktok.com/@rinfit62

This week, Ryan takes us through his Noosa 10km race weekend — from race prep, pacing plans and crowded corrals to battling the conditions and trying to hold it together deep into the run. The final result? You’ll have to listen to find out.

We also answer a listener question from Tyler: what’s the best way to start running? We talk run-walk strategies, finding your “why”, beginner mistakes, parkrun, training plans, and building consistency without getting injured.

Plus:

• Zach’s Gold Coast Half Marathon build update
• Sauna recovery and post-run heart rate science
• Strength training for runners
• Core work, hip flexors & injury prevention
• Happy tears & sad tears of the week

Follow along: Run Now, Cry Later Instagram: https://www.instagram.com/runnowcrylaterpod?igsh=MTMyeXpla21yaG42Yw%3D%3D&utm_source=qr

Email: [email protected]

Zac on Strava: ⁠⁠https://www.strava.com/athletes/zacharybradford⁠⁠ Ryan on YouTube: ⁠⁠https://www.youtube.com/@Rinfitgym⁠⁠ Ryan on Strava: ⁠⁠https://www.strava.com/athletes/ryan_lindwall⁠⁠ Ryan on Instagram: ⁠⁠http://instagram.com/rinfitwall⁠⁠ Ryan on TikTok: ⁠⁠http://tiktok.com/@rinfit62

We're back. Episode 2 opens with the Question of the Week — which miserable weather would you choose for a 10km race? Pouring rain in carbon shoes, 30-degree humidity, a full headwind, or frozen legs with no warmup?

From there: Zac's shop run brand deal fantasy, a Brisbane catch-up, Rin's Gold Coast video drop, and a full training week — including Zac's biggest volume week since July 2024 at 57km.

Then a full Noosa 10km preview: course, race strategy, pacing, shoe selection, morning routine, and pre-race nutrition. Plus our Cries of the Week.

Topics covered: 10km race strategy, Noosa Marathon Festival, parkrun, tempo running, race day nutrition, carbon plate shoes, marathon training, Brisbane running, Gold Coast running.

Follow along: Run Now, Cry Later Instagram: https://www.instagram.com/runnowcrylaterpod?igsh=MTMyeXpla21yaG42Yw%3D%3D&utm_source=qr

Email: [email protected]

Zac on Strava: ⁠https://www.strava.com/athletes/zacharybradford⁠ Ryan on YouTube: ⁠https://www.youtube.com/@Rinfitgym⁠ Ryan on Strava: ⁠https://www.strava.com/athletes/ryan_lindwall⁠ Ryan on Instagram: ⁠http://instagram.com/rinfitwall⁠ Ryan on TikTok: ⁠http://tiktok.com/@rinfit62

Run Now, Cry Later is here. In our first episode, Zac and Ryan introduce themselves, explain the name, and get into what's actually been going on in life lately, including a big Melbourne move and everything that comes with it. We cover our running backgrounds, lay out our goals for 2026 (Gold Coast Marathon, Brighton Beach Marathon, and some ambitious time targets), and reveal what might be the best gym in Australia. Plus: the Question of the Week, a weekly training report, and our first ever Cry of the Week.

Topics covered: marathon training, half marathon goals, Melbourne running, Brisbane Running, parkrun, reformer pilates for runners, recovery, running shoes, and what it actually takes to chase a PB.

Follow along: Run Now, Cry Later Instagram: https://www.instagram.com/runnowcrylaterpod?igsh=MTMyeXpla21yaG42Yw%3D%3D&utm_source=qr

Zac on Strava: https://www.strava.com/athletes/zacharybradford Ryan on YouTube: https://www.youtube.com/@Rinfitgym Ryan on Strava: https://www.strava.com/athletes/ryan_lindwall Ryan on Instagram: http://instagram.com/rinfitwall Ryan on TikTok: http://tiktok.com/@rinfit62