Sweat Elite Podcast

I'm back with another fortnightly In My Opinion episode - sharing running observations, Q&A and personal updates, including my return from injury, training in Bangkok, travel disruptions, Globe Runners plans, and listener questions on performance, recovery and mindset.

Train with me: https://sweatelitecoaching.com/matt-fox/

Private Podcast Feed + Discord: https://www.sweatelite.co/shareholders/

Contact: [email protected]

Instagram: https://www.instagram.com/mattinglisfox/

Strava Training Log: https://www.strava.com/athletes/6248359

I recorded this In My Opinion episode from Bangkok, where I ended up extending my stay to meet more people, coach athletes and attend Hyrox. Travel plans shifted a bit with flights becoming more expensive and disrupted, partly due to the ongoing situation involving Iran and rising oil prices, which made things a bit unpredictable.

I talk through my return to running after injury, following Kyle Wees's 18-day run-walk progression alongside cross training on the bike and stair climber. The focus is on staying patient and only going down the scan route if symptoms return. I've been running at Lumphini Park and catching up with athletes in person, including Chris Weeks, which has been a nice change from purely online coaching.

I share some observations from being in Thailand - the low cost of living, the culture, and the interesting contrast around cannabis being widely visible despite reports of legal tightening. I also reflect on solo travel, meeting new people, and some of the connections made at places like ice bath venues.

There's an update on Globe Runners, with thoughts around building future training camps in Thailand and applying lessons from past Sweat Elite trips, particularly around timing and structure. I also touch on how regional instability can impact travel and planning.

From there I move into listener Q&A, covering topics like training alone versus with a group, how to break through plateaus, and why slowing down easy runs can often be the lever athletes need. I also discuss mindset around mileage, managing ego with Strava, and building confidence in your own strengths.

Other topics include marathon mindset tools, sleep and supplements like magnesium, thoughts on cannabis use, when to change training, altitude race timing, and practical travel-to-race logistics. I also answer questions on weight loss during marathon prep and share some broader thoughts on skepticism around elite performances and doping.

I wrap up by highlighting Australian runner Jimmy Whelan, bringing back Workouts of the Week, and finishing with some final thoughts on fueling and consistency.

Topics 00:00 - No Edit Podcast Setup 00:25 - Bangkok Plans Shift 01:17 - Return to Running Plan 03:46 - Lumpini Park and Coaching Shoutouts 04:39 - Thailand Costs and Culture 07:17 - Hyrox Weekend and Flight Chaos 08:18 - Solo Travel and Ice Baths 10:42 - Globe Runners Training Camps 13:57 - War Talk and Travel Disruptions 18:35 - Q&A Training Solo vs Group 24:06 - Mileage Plateaus and Pulling Levers 26:45 - Easy Runs and Strava Ego 29:35 - Personal Mileage Beliefs 30:23 - Strengths and Potential 31:33 - Marathon Mindset Tools 32:29 - Sleep Supplements and Cannabis 35:29 - When to Change Training 36:49 - Altitude Race Timing 38:26 - Race Day Travel Tips 39:45 - Weight Loss While Training 40:36 - Doping and Enhanced Games 48:22 - Jimmy Whelan Spotlight 52:04 - Workouts of the Week 56:42 - Fueling and Final Wrap

In this Sweat Elite Training Talk episode, Matt interviews Gold Coast runner Marty Bordignon after his Osaka Marathon PB of 2:46:05, a roughly four-minute improvement, paced evenly with a 1:22 high / 1:23 low split. They discuss Marty's summer heat-based build, coached by Kyle Weise, with a strong focus on effort over numbers, plus reflections on wanting a faster result and lessons for future races like Gold Coast.

Marty's Strava: https://www.strava.com/athletes/18059049/

Marty's Instagram: https://www.instagram.com/mlawrence9/

Matt's Instagram: https://www.instagram.com/mattinglisfox/

Matt's Strava: https://www.strava.com/athletes/6248359/

Supporters Club: https://sweatelite.co/supporters-club/

Coaching: https://www.sweatelitecoaching.com/matt-fox

Marty outlines a conventional training week of intervals on Tuesday, threshold on Friday, and a long run on Sunday. He explains a 16-week marathon build that began with a six-week weight reduction phase at around 80 km per week, before increasing fueling and building toward peak mileage of around 150 km per week.

The conversation covers whether more speed work and strides could help marathoners, the role and risks of weight management, semaglutide appetite suppression, tall poppy syndrome in Australia, and the pros and cons of posting ambitious running goals publicly. They also touch on the running content and podcasts they enjoy, including How Bad Do You Want It.

Timestamps:

00:00 New Guest Intro 00:55 Osaka Marathon Recap 03:30 Why He Started Running 05:47 Inspiration And Mindset 07:53 Was He In 244 Shape 12:31 Osaka Training Structure 16:04 Speed Work For Marathoners 22:32 Weight Cut And Fueling 25:50 Ozempic Debate In Running 29:58 Tall Poppy Syndrome 34:02 Tall Poppy Talk 34:38 Gold Coast Build Plan 35:38 How Bad Do You Want It 36:19 Effort Over Numbers 37:58 Heart Rate Obsession 41:25 Finding Running Joy 43:18 Running Is Black And White 44:54 Wanting It Most 45:53 Scholarship Race Story 48:02 Favorite Run Creators 54:28 Ben Felton Marathon Debate 58:35 Podcasts And Wrap Up

Episode Summary Irish runner and content creator Michael Fox joins Matt to discuss his unconventional path in the sport. After early success as a teenage 800m/1500m runner, Mick drifted away from athletics in his 20s - moving to Australia, gaining around 30 kg, dealing with injuries, and switching focus to cycling before eventually finding his way back to running.

He recounts his return to the sport and debut at the 2018 Dublin Marathon in 2:40, followed by several frustrating blow-ups while trying to improve. During COVID lockdown he leaned heavily into high mileage, including multiple 100-mile weeks, which helped unlock a new level of endurance and led to major progress - improving to 2:33 at Belfast and eventually running 2:19 for the marathon, though not without more setbacks along the way.

Mick discusses becoming somewhat mileage-obsessed, then later working with a coach to incorporate faster work and more half-marathon focused training to complement his endurance. He also shares how he balances training with running a full-time sports massage business, raising three kids, and operating on limited sleep, crediting his wife's support and occasional altitude camps as key pieces of the puzzle.

The conversation also touches on social media dynamics in running, outspoken opinions online, content creation, and dealing with backlash - including reactions to his gel-fueling videos. Mick explains his process for creating content, why he continues posting despite criticism, and his recent efforts to cut back caffeine and energy drink dependence. He closes by outlining his ambitions to push his marathon PB closer to 2:16.

Mick Fox Strava: https://www.strava.com/athletes/9571709

Mick Fox Instagram: https://www.instagram.com/runningfox26.2/

Be coached by Matt: https://www.sweatelitecoaching.com/coaching-2026

Join the Shareholders Club / Private Podcast Feed: https://www.sweatelite.co/shareholders

Matt Instagram: https://www.instagram.com/mattinglisfox/

Matt Training Log - Strava: https://www.strava.com/athletes/6248359/

Contact Matt: [email protected]

Topics:

00:00 - Foxes On The Pod

01:04 - Early Track Years

02:15 - Drifting From Running

02:34 - Australia Weight Gain Reset

03:37 - Marathon Spark 2018

04:03 - 800m Times And Racing

05:34 - First Running Motivation

07:21 - Debut Marathon Two Forty

09:11 - Covid Mileage Breakthrough

11:58 - Training Lessons And Volume

15:46 - Speedwork And Half Focus

18:00 - Balancing Family And Training

21:37 - Outspoken Online Persona

23:03 - Favorite Creators And Takes

30:02 - Hugo Fry Transparency Debate

33:47 - Gel Video Backlash Story

40:03 - Growing Instagram Following

40:12 - How He Makes Content

40:36 - Why He Posts Anyway

42:29 - Caffeine Detox Story

46:55 - Marathon Goals And Limits

49:15 - Work Schedule Reality

52:26 - Altitude Camp Dreaming

54:13 - Kenya Training Fantasy

58:49 - Friendly Rivalry Talk

59:30 - Matt's Sub 215 Ambition

01:04:17 - Valencia Entry Tips

01:06:09 - Comeback From Injury

01:08:25 - Handling Online Backlash

01:13:14 - Wrap Up And Where To Follow

Ben and Mary Bridges (Messy Is Happy) recap Tokyo Marathon weekend, celebrating Mary's 3:00:01 PB and discussing her rapid progression from 3:13 (Chicago 2024) to 3:04 (Shanghai) to nearly breaking three hours. They attribute the improvement to consistent training, gradually building to ~100 km weeks, and focused mindset work.

Ben reflects on his emotional on-camera reaction at the finish and shares his own marathon journey, progressing from 2:50 at the 2019 London Marathon to 2:44 in Chicago, with a long-term goal of running in the 2:30s. He also recounts his Chicago trip where he raced well despite being jet-lagged and unwell.

They explain the niche they are building with This Messy Happy across YouTube and Instagram - combining coaching-focused content, relatable storytelling around their own running journeys, and light comedy reels. They also discuss how the value of traditional tutorial-style content is shifting as tools like ChatGPT become more widely used.

Looking ahead, they outline a "Six in 26" idea for 2026 - a travel-heavy year attempting six marathons while documenting the experience.

The conversation also touches on leaving teaching jobs in Thailand to pursue content creation and coaching full time, creators who inspire their work, and Thailand's rapidly growing running scene known for its celebratory atmosphere and safe places to run.

Links

Messy Is Happy Instagram: https://www.instagram.com/thismessyhappy/

Messy Is Happy YouTube: https://www.youtube.com/@ThisMessyHappy

Be coached by Matt: https://www.sweatelitecoaching.com/coaching-2026

Join the Shareholders Club / Private Podcast Feed: https://www.sweatelite.co/shareholders

Matt Instagram: https://www.instagram.com/mattinglisfox/

Matt Training Log - Strava: https://www.strava.com/athletes/6248359

Contact Matt: [email protected]

Topics

00:00 Tokyo Weekend Recap 00:51 Three Hour Breakthrough 02:12 Training Behind Progress 03:34 Raw Finish Reaction 05:02 Channel Mission Explained 09:29 Future Content Direction 11:01 Ben Marathon Journey 12:26 Chicago Travel Chaos 15:13 Leaving Teaching Behind 17:24 Creators They Follow 20:46 Authentic Brand Deals 21:30 Merch Funds Independence 22:06 Staying Relevant on YouTube 22:41 Entertainment Beats Advice 23:52 Viral Running Comedy Reels 25:59 Wordless Humor vs Dialogue 27:01 Defining Content Goals 28:05 Photo Album Mindset 30:12 North Star Over Views 31:29 Upcoming Races and Targets 33:43 Running Culture in Thailand 36:43 Living Safe in Thailand 38:01 Where to Follow Next

I'm back with another fortnightly In My Opinion episode - sharing running observations, Q&A and personal updates.

Train with Matt: https://sweatelitecoaching.com/matt-fox/

Private Podcast Feed + Discord: https://www.sweatelite.co/shareholders/

Contact: [email protected]

Instagram: https://www.instagram.com/mattinglisfox/

Strava Training Log: https://www.strava.com/athletes/6248359

I recorded this ramble episode from Phuket during a 10-day Thailand and Bali trip where I've been catching up with friends while doing some work. Part of the trip included visiting Thanyapura Sports Resort to see if it might work as a future Globe Runners Asia training camp location.

I talk about some of the longevity content from Brian Johnson and walk through his "eight steps" framework - doing hard things, building a bedtime routine, starting the day with purpose, future-proofing your body, treating food like medicine, killing distractions, removing isolation, and avoiding motivational garbage.

From there I discuss Ben Felton racing two half marathons on consecutive weekends and use it as a jumping off point to talk about training and racing more by feel rather than being overly dependent on rigid pacing data.

I also cover the Tokyo Marathon, including frustrations with the race tracking app and a breakdown of Jake Barraclough's Tokyo build - his high mileage approach, injury concerns, livestreams during the build up, race plan doubts, and the eventual DNF.

I mention other performances from the weekend including Nick Bester running 2:25 and highlight SECA member Merna finishing Tokyo while fasting during Ramadan.

Later in the episode I bring back Workouts of the Week with sessions for the 5K/10K, half marathon and marathon, read some hate mail, discuss emails about GLP-1 weight loss drugs and how they might affect fueling for endurance athletes, share Mark from Finland's perspective on the doping crisis in Kenya, and finish by answering a question about Luke's approach to the marathon.

• 00:00 - Welcome and Agenda
• 03:43 - Thailand Trip and Training Camp Idea
• 05:44 - Brian Johnson Longevity Lessons
• 07:56 - Eight Steps and Key Quotes
• 18:53 - Ben Felton and Racing by Feel
• 23:39 - Training Without Data Obsession
• 27:50 - Tokyo Marathon App Rant
• 28:40 - Jake Barraclough's Tokyo Build Up
• 30:54 - Taper Doubts and Volume Fear
• 33:17 - Race Plan and DNF Breakdown
• 34:14 - Rethinking Jake's Training
• 37:16 - Shout out Merna - SECA Member running Tokyo fasted
• 38:49 - Workouts of the Week Return
• 40:02 - 5K / 10K Ladder Session
• 41:04 - Half Marathon Track Alternations
• 42:30 - Marathon 30K Progression
• 44:21 - Hate Mail and Ozempic Debate
• 53:29 - Kenya Doping Context Email from Marc
• 56:40 - Luke's Osaka Marathon and Training Takeaways
• 01:00:43 - Wrap Up

Episode Summary

Runner and content creator Josh Berlari (Josh "Josh Berlari") breaks down the training behind his 2:29 London Marathon (2025) and a near-sub-15 5K, pushing back on rumors of "minimal training." He shares that his peak was about 100 km per week, with a focused 4-5 week speed block before a marathon block that overlapped with fasting during Ramadan.

Based in Bali for five years, Josh explains how he built a 140K+ Indonesian-language Instagram following by running in costumes (including a suit and a Go-Jek helmet), while trying to balance entertainment with a serious pursuit of elite performance. He also discusses his full-time e-commerce and digital marketing role selling hearing aids into the US, managing global operations after scaling to seven figures per month.

Now coached by Mark Scott, Josh details his build toward Tokyo up to roughly 140 km per week before an ankle injury from stepping into a pothole in heavy rain. He outlines how he's using bike and treadmill cross-training, and why he's keeping Tokyo conservative (around 2:24-2:25), while targeting sub-2:20 this year and longer-term goals that include London, Gold Coast, and Berlin.

Links

Josh Fothergill Instagram: https://www.instagram.com/joshberlari/

Be coached by Matt: https://www.sweatelitecoaching.com/coaching-2026

Join the Shareholders Club / Private Podcast Feed: https://www.sweatelite.co/shareholders

Matt Instagram: https://www.instagram.com/mattinglisfox/

Matt Training Log - Strava: https://www.strava.com/athletes/6248359/

Contact Matt: [email protected]

Topics

00:00 - Minimal Marathon Build

00:31 - Speed Block Before London

01:47 - Fasting Through Training

02:26 - Meet The Runner

04:35 - Costumes And Content

07:20 - Going Global With YouTube

09:38 - Day Job And Hustle

11:58 - Full Time Running Dreams

16:06 - Coached By Mark Scott

18:47 - Tokyo Injury Setback

22:03 - Tokyo Goals And Potential

23:53 - Marathon Time Goals

25:17 - Instagram Origins

26:26 - Back To Back Racing

28:15 - Upgrading Content Gear

29:50 - Costumes Versus Speed

31:39 - Helmet And Suit Lessons

33:38 - Future Content Direction

37:51 - Tokyo Injury And Plan

41:01 - Where To Follow Josh

42:29 - Faith And Online Stereotypes

Matt interviews high performance coach Selva Yoga following Selva's earlier public comments on doping in elite distance running. Selva has worked with male athletes holding personal bests ranging from 2:25 down to 2:07 in the marathon, and female athletes as fast as 2:38. He has personally coached athletes from 2:26 down to 2:16 in the marathon.

The conversation breaks down how athletes are caught - in and out of competition testing, missed whereabouts filings, and biological passport irregularities - alongside claims of uneven enforcement. Selva alleges corruption within parts of Kenyan athletics, including bribery, advance warning of tests, falsified medical exemptions, age manipulation, and financial exploitation by managers. He also raises serious concerns around coercion and abuse of young athletes, while repeatedly framing his comments as based on accounts shared with him rather than direct proof.

Matt and Selva also discuss well known training groups and high profile athletes, with Selva careful not to make direct accusations without evidence. He emphasizes that both Kenya and Ethiopia have strong, clean systems operating alongside problematic ones, and that culture, incentives, and financial structures often shape the level of risk. The episode closes with Selva inviting athletes to connect with his Toronto-based Northern Endurance Project.

Northern Endurance Project Instagram: https://www.instagram.com/northern.endurance/

Be coached by Matt: https://www.sweatelitecoaching.com/coaching-2026

Join the Shareholders Club / Private Podcast Feed: https://www.sweatelite.co/shareholders

Matt Instagram: https://www.instagram.com/mattinglisfox/

Matt Training Log - Strava: https://www.strava.com/athletes/6248359/

Contact Matt: [email protected]

1. 00:00 Podcast comment sparks debate
2. 01:23 Coach background and philosophy
3. 06:10 Brother Colm and Kipruto ban
4. 07:03 Mafias and drug access
5. 15:09 Sexual harassment by managers
6. 22:22 Athletics Kenya testing reality
7. 24:16 Are Kelvin Kiptum and Eliud Kipchoge doping?
8. 31:38 How the truth emerges
9. 33:42 Was David Rudisha clean?
10. 35:12 Coaching ethics and trust
11. 37:24 Good coaches in Kenya
12. 38:22 Renato Canova under the microscope
13. 42:48 How drugs get bought in Kenya
14. 49:35 Blame the system, not athletes
15. 53:41 Wrap up and contact info

I'm back with another fortnightly In My Opinion episode - sharing running observations, Q&A and personal updates.

Train with Matt: https://sweatelitecoaching.com/matt-fox/

Private Podcast Feed + Discord: https://www.sweatelite.co/shareholders/

Contact: [email protected]

Instagram: https://www.instagram.com/mattinglisfox/

Strava Training Log: https://www.strava.com/athletes/6248359

I wished friends luck at Osaka and Tokyo and spoke about returning to YouTube to document a marathon comeback despite not running yet and feeling imposter syndrome.

I explained why I moved away from pro-athlete travel content - doping concerns, COVID restrictions, visa limits and tax complications. The channel is shifting toward my own journey.

On training, I addressed the effort vs pace debate. Context matters. Effort leads, especially when fatigued. I spoke about avoiding the anxiety spiral by focusing on sensation and adaptation rather than numbers and judgment.

I touched on influencer culture, unnecessary products, and doping speculation - urging caution without proof.

I discussed coaching as an optional performance tool, like super shoes, and may use a coach in an advisor role. I'll likely train mostly in standard shoes and race in super shoes.

Current context: I'm around 79 kg and believe 65-66 kg aligns with a 2:12-2:15 goal. I reflected on running 2:20 off ~105 km per week in 2021. I'm considering cycling and stair climbing to maintain fitness while reducing impact and avoiding ego-driven mileage.

I also covered my 10-year Japan ban, alcohol vs cannabis culture, pre-race nerves, speed after 40, Australia's social media ban for under-16s, and moving Workouts of the Week into a paid Supporters Club to build a healthier community.

Closed with plans for stairs, weights and a cold plunge.

• 00:00 - Welcome Back to 'In My Opinion' (Format, cadence, and what to expect)
• 00:54 - Race Week Shoutouts + Osaka Marathon Feelings
• 02:16 - Carb-Loading Stories & Filming a Marathon Comeback Series
• 03:17 - Why I Stepped Away From the 'Pro Athlete Training' Travel Life
• 04:45 - COVID-Era Australia, Visas, and Getting Stuck at Home
• 07:26 - US Immigration Reality Check + A Detour Into Money, AI, and the Future
• 09:37 - Q&A Starts: Training by Effort vs Pace (Ben's tempo run 'contradiction')
• 11:52 - Email/Inbox Mindset + Running Content Creator Fatigue
• 14:15 - Brands, Influence, and What Running Really Needs (Nutrition & authenticity)
• 15:55 - Make It About You: Imposter Syndrome, YouTube strategy
• 18:33 - More Listener Mail: Helsinki banter + Switching to new questions
• 19:49 - Fraser's Big Idea: Sensation vs Measurement (escaping the anxiety spiral)
• 21:53 - Truett/Luke 'hate' discourse: Entertainment vs negativity in the pod
• 23:53 - Osaka Marathon Q: Can I watch? Japan ban, cannabis vs alcohol, and moving on
• 26:12 - When Do You Actually Need a Coach? (Ken Rideout example)
• 26:52 - Supplements, ketones & super shoes: what you actually need
• 28:33 - Why chase a faster marathon: goals, weight loss & the reset mindset
• 29:45 - Coaching plans and past drama: finding the right advisor
• 30:46 - Train in trainers, race in supers? Injury risk & adaptation
• 32:34 - Influencers, supplements & doping gray zones (L-carnitine, EPO, T)
• 37:58 - Supporters club + Discord: keeping the community clean and paid
• 40:46 - Quick-fire training Qs: cycling/stairs, bathroom nerves, speed after 40
• 52:47 - Wrap-up: more questions, today's workout & how to reach out

Luke and Matt kick off with some light banter before Luke's travel day into Japan for the Osaka Marathon - a small delay, a tight connection, business class, melatonin sleep, and ANA staff going above and beyond to get them through. That opens a broader chat on Japan's world-class service, its strict rule-following culture, and why Japan feels "cheap" right now with the yen and day-to-day costs.

The episode then pivots to Jake Barraclough's "Ran To Japan" video and his blunt take on doping in pro running - how hard it is for major names to get caught, the risks for whistleblowers, and how brand protection, TUEs, and enforcement can shape what the public does (and doesn't) see. Luke and Matt keep the language careful while still digging into the bigger system-level questions.

On the racing side, Luke and Matt talk about Truett Hanes' Austin Marathon hype - and the contrast with the women's winner Kellen Taylor running a women's OTQ-level performance that didn't get the same attention. They also recap Barcelona Half - Hugo Fry's standout 1:03:35, plus Ben is Running and Victor Smang's results and what it suggests for Ben's Rotterdam sub-2:20 plan. They close with a broader YouTube chat - raw vlog energy vs cinematic edits - and a few hints at Matt ramping back into regular uploads alongside coaching.

Be coached by Matt: https://www.sweatelitecoaching.com/coaching-2026

Join the Shareholders Club / Private Podcast Feed: https://www.sweatelite.co/shareholders

Luke Instagram: https://www.instagram.com/lukeandrewkeogh/

Luke Training Log - Strava: https://www.strava.com/athletes/87061348/

Matt Instagram: https://www.instagram.com/mattinglisfox/

Matt Training Log - Strava: https://www.strava.com/athletes/6248359

Contact Matt: [email protected]

1. 00:00 Gray beard banter & getting older
2. 01:02 Luke arrives into Japan: delays, connections
3. 06:54 Why Japan feels "cheap" right now: yen, costs, exchange rate chat
4. 08:07 Jake Barraclough "Ran To Japan": blunt talk on pro running doping
5. 15:21 Big names, brand protection, TUEs, and why enforcement is messy
6. 38:24 Austin Marathon: Truett Hanes
7. 44:34 Barcelona Half recap: Hugo Fry 1:03:35
8. 53:07 Ben is Running & Victor Smang: results, pacing, and the Rotterdam sub-2:20 plan
9. 58:35 YouTube talk: raw vlogs vs cinematic edits + Matt's return to uploading
10. 01:07:09 Training updates + supporter club wrap

In this detailed conversation, Alex Harvey discusses his recent impressive half marathon in Japan, the skepticism around his progression, and his transparent use of Strava to share his full training.

Alex breaks down his early marathon times and steady improvement through consistent training. He covers marathon challenges (fueling and getting intensity right), how business and family life fits around training, and his aspirations heading into Tokyo Marathon. He also shares why racing without a strict time goal can be valuable, plus how context-specific training has helped him progress.

We also get into his preference for training alone, keeping training efficient, and his approach to diet - along with why he largely avoids strength training and cross training.

Follow Alex

Instagram: https://www.instagram.com/alexxharvey/

Strava: https://www.strava.com/athletes/46089368/

Work With / Follow Matt

Coaching: https://www.sweatelitecoaching.com/coaching-2026

Shareholders Club / Private Feed: https://www.sweatelite.co/shareholders

Instagram: https://www.instagram.com/mattinglisfox/

Strava: https://www.strava.com/athletes/6248359

Contact: [email protected]

Topics

00:00 Introduction and Recent Achievements 00:10 Addressing Skepticism and Progression 02:42 Early Running Experiences 03:51 Transition to Serious Training 05:05 High School and Early Twenties 07:35 Inspiration to Start Running 09:38 Recent Race Highlights 12:59 Training Philosophy and Volume 17:48 Training Alone and Flexibility 19:42 Speed Work and Coaching 24:28 Long Runs and Marathon Preparation 25:03 Training in the Heat: Adapting to Queensland's Climate 26:02 Key Training Sessions: Building Endurance and Speed 27:09 Mental Strategies for Pacing and Performance 30:21 Fueling Challenges and Solutions 33:34 Balancing Life: Business, Family, and Running 38:28 Speed and Distance: Exploring Potential and Preferences 41:59 Diet and Weight Management for Optimal Performance 44:45 Cross Training and Strength Training Insights 47:16 Final Thoughts and Where to Follow