064: Malcolm Norwood (part 1)

64 Malcolm Norwood part 1
Brad bounces back on Strava, and works his fitness back up despite the humid weather. Brady hits the hilly circuits and a bucks party in Brisbane. Julian shares his love for Riley Wolff’s photography and has Mona pace his marathon workout.
Jack Rayner, Sinead Diver, Lisa Weightman and Brett Robinson feature in the 2019 London Marathon Elite Fields.https://www.instagram.com/p/Bs4B16MhDEA/?utm_source=ig_web_copy_link
Men’s Elite Field
Women’s Elite Field
Pat Tiernan runs a PB of 61:22 in the Houston Half Marathon. Ultramarathoner & Western States record holder Jim Walmsley runs 64:00 to rattle heads for an Olympic Trials Qualifier. Emily Sisson runs 67:30, narrowly missing Molly Huddle’s National half marathon record
https://www.instagram.com/p/Bs3s0nJnF0X/?utm_source=ig_web_copy_link
The field for the Australia World Cross Country Trial is announced and the boys make their predictions.
Athletics Australia preview
https://www.instagram.com/p/Bs6vwjVnz6z/?utm_source=ig_web_copy_link
Ultrarunner and Two Bays 56km winner Steph Auston asks about alternatives to the conventional 7 day training cycle, before Moose explores the statistical definition of a “hilly” marathon.
Brady chats with elite runner from 1500m to the marathon, Malcolm Norwood about the scale of athletics, running the Great North Run and 2:12 at Twins City Marathon. Mal talks about the training for the marathon through conditioning on the hills of Ferntree Gully and his strict instructions on how to race it.
Malc talks about representing Australia at World Cross in Auckland, and finding the rhythm at Bundoora.
https://www.youtube.com/watch?v=97qvDi1S0xk -
Malcolm takes it back to the beginnings at schoolyard rivalries in Albury, starting at sprints and winning the 800m, and how his love of running helped channel his hyperactivity. The first half of this interview concludes with how he joined Nike in the early 80s through Raylene Boyle and
heading to AIS under pressure, not knowing who Pat Clohessy was and setting the record for the longest suspension at the AIS.

063: Mike Power

63 Mike Power
Julian eases his way through a niggle. Experiments with race nutrition ahead of Lake Biwa. Brad’s in the gym, sets the course record on his recovery loop and checking his motivation. Brady rolls 400m reps with Julian, nails the Sunday long run. Hobart Marathon is taken out by Dion Finocchiaro and Meriem Daoui, while Nick Earl and Samantha Phillips won the half marathon.Results Two Bays Trail Run between Dromana and Cape Schank George Hedley & Simone Brick won the 28k while Ash Watson & Steph Austen dominate the 56k.Results  Boston Marathon winners Desi Linden and Yuki Kawauchi headline 2019 Elite Field https://www.iaaf.org/news/news/boston-marathon-2019-elite-fields Julian has some rebuttal from the discussion for his selection for the 2018 Run of the Year before Listener Liam asks about how to go about practising race-day fueling in the marathon.  Rob De Castella winning the 1982 Commonwealth Games Brisbane Comm Games Marathon
https://www.abc.net.au/news/2018-04-14/robert-de-castella-wins-brisbane-commonwealth/9604106 Olympic 5000m runner Mike Power chats with Brad, going through his impressive PBs from the 800m to the 10k that features 3:58 for the mile at the Prefontaine meet and the U/16 1000m World Junior record. Mike takes it back to the beginning doing laps in the school parking lot and then Little Athletics at Dandenong. He shares how he was recruited to Arkansas University, how the NCAA system bridges the gap between training junior and senior athletes and what his experiences were in the college team setting.
Mike then goes talks about the qualification process to get into the 2000 Sydney Olympics running the 5000m, what the experience was like and the support received from Athletics Australia.
Opening up about the difficulties he had in finding a coach afterwards, Mike then talks about what ultimately made him retire from the sport professionally, how he adjusted to life afterwards and recounts his traumatic scare with cancer and then closes with his observations on the NCAA college system and running culture in the US.

060: Sophie Ryan

Ep 60. Sophie Ryan joins Brady for the interview and discusses her latest 2:42 marathon at Valencia, women's health, the Australian female distance running scence, training in Boulder under Steve Jones and much more. 
 
The boys recap their weeks, report on Steigen Spectacular, Albie Thomas Mile, VMC and Ellie Pashley's 69:20 in Japan. 
 
The listener question comes in from AFL superstar, Kane Cornes about threshold and tempo pace and MOTL about lack of athletics coverage. 
 
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059: Louie Rowan

59: Louis Rowan
This week’s episode is sponsored by Australian Athlete Edition 2, presented by Runner’s Tribe and Athletics Australia  https://australianathlete.org/
Julian prepares and hosts the Gold Rush Trail Run.Brad continues to postpone Strava but gets back into pre-injury mileage.Brady’s now married and getting back into the training and hosting routine.
 
Stewy McSweyn dominates Zatopek:10 to claim back-to-back victories ahead of Jack Rayner and Jack Bruce.
Hitomi Niiya is also a clear winner while Sinead Diver places second to take out the National 10,000m Championship. Rose Davies and Luke Graves win the Junior 3000m while Whitney Sharpe and Matt Ramsden take out the 1500m.
Official Results
https://www.runnerstribe.com/len-johnson-articles/expectations-not-met-but-still-a-good-zatopek-by-len-johnson/
Listener question from Benny asks about how differentiating training paces from easy paces aids with adaptations and then Moose on the Loose draws the line on Inside Running’s responsibilities as a podcast, before closing out with a preview of this Saturday’s Steigen Spectacular.
Owner and founder of Steigen, and 2006 Commonwealth Games 5000m finalist Louis Rowan chats with Julian, about how he got into middle distance running with the Geelong Veterans, as well as finding the right coach with matching training philosophies.  
Louis talks about the road to qualifying for the 2006 Commonwealth Games, primarily as a 1500m runner and ultimately through the 5000m following a breakout 2005. He talks about the shocking scenes in the Kenyan rooms before going through his performance while blighted by a back injury that would ultimately put an end to his career.
Louis then talks about what motivated him to start Steigen, where the name comes from and some of the lessons in starting and expanding the business worldwide. He explains what Steigen stands for in supporting athletics and athletes before closing with how the Steigen Spectacular came to be, how it’s all about the athletes and making it accessible for a wider audience.
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058: Brett Robinson

058: Brett Robinson with special guest host, Sinead Diver.
Sinead Diver guest hosts after her Melbourne Marathon win and trains for Zatopek with MTC.
Julian comes down with a flu and struggles to keep up with Collis Birmingham. Brad takes the reigns over from Brady, keeps a streak, also comes under the weather.
European Cross Country in Tilburg features Jakob & Filip Ingebretsen of Norway winning their respective age categories
https://www.instagram.com/p/BrLNhYqARGc/
Results Jimmy Gressier stubs his knees on celebration https://www.instagram.com/p/BrM512xgrZS/
Abu Dhabi Marathon sees fast times shadowed by contentious distance measurement
IAAF Race Report
Let’s Run Discussion  
Video disputing course length https://www.youtube.com/watch?v=1mjYuaDAhzM&feature=youtu.be
 
IAAF Qualifying Standards for Doha released
https://www.runnerstribe.com/features/getting-aussies-to-doha-a-look-at-the-2019-world-champs-qualifying-standards/
 
10 years since the passing Kerryn McCann commemorated in the Rundown
Watch here
 
The team give a preview of Zatopek:10 2018, featuring the 10000m, 1500m and Junior 3000m events. Sinead gives insights to her preparations.
Current Entry List http://athsvic.org.au/wp-content/uploads/zatopek-entry-lists-2.pdf
Listener Joe asks how to maintain motivation when you don’t see improvement and Moose on the Loose against Instagrammers lying about their training sessions.
This week’s guest is Brett Robinson chatting with Brad, starting with a debrief on his recent Fukuoka Marathon. They go through his splits, what happened that caused him to withdraw, what he learned from the experience and how he’ll will approach his next attempt.Brett then talks about getting into athletics, his influences in the sport and when he decided to turn pro. He walks us through some of the decisions in progressing the ranks, dealing with injuries and intense cross-training, the self belief needed on the start line and gives some insight and some of the training and banter that goes on within the MTC as well as on social media.  
 
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057: Morgan McDonald

57: Morgan McDonald
 
This episode is sponsored by the Australian Athlete Bookazine Edition 2, now available via Runners Tribe.
 
Brad makes progress on Mulligans running pain free and pacing 20 minutes at parkrun.
Julian puts in a big week in training, along with a Running Company conference and 1k reps on the Tan.
Brady comes off his bucks weekend, getting chased by dogs and ticking along to the wedding.
 
Fukuoka Marathon won by Yuma Hattori, the first Japanese winner in 14 years, while Brett Robinson DNFs after 32km. Brett gives a statement, and will be on the podcast next week for a full debrief.
Results  
IAAF Fukuoka Race Report
 
Previous guest Jess Pascoe sets a new Australian Indoor 5000m Record of 15:34 over in Boston. https://twitter.com/AthsAust/status/1069135370497880065
 
Tara Palm comes out on top at the SA State 5000m Championships, edging Caitlin Adams after their previous skirmish at the Victorian 5000m Champs.Results  
 
California International Marathon a course that is both comparable to Boston and favourable for Olympic Trial Qualifiers has Julian’s Chico teammate Anthony Costales run 2:13 and past guest Evan Schwarz run 2:21.
Results
https://www.athlinks.com/event/3241/results/Event/695349/Results
 
Listener question from Alan asks about whether the boys have gotten into the Maffetone method for heart rate-based training and Moose is on the Loose over baffling ads interrupting the Fukuoka Marathon livestream.
Morgan McDonald is this week's guest, talking to Julian off the back of the NCAA Cross Country Championship win for University of Wisconsin. He recaps the race in the snow and what the tactics leading into the race were before going back into his origins in running meeting with Sean Williams’ SWEAT squad and his family’s high standards of career success, his goal setting and the process that lead to his recruitment to University of Wisconsin. Morgan goes through his training structures as well as his Commonwealth Games campaign including the trial and how he dealt with the physical and mental challenges in the lead up the 5000m event. 
 
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056: Tara Palm

This week’s episode is proudly sponsored by Sports and Arthritic Clinic in Adelaide. Find out more at sparc.com.au/
Brad pulls the pin on sessions and takes a break mentally on the road to recovery. Julian keeping up with Run Club and rebuilding his fitness and looking towards Steigen Spectacular. Brady gets in what he can before surviving a beer mile and his bucks party.
 
Listener question from John asks the boys for their future plans for the year ahead. Next week is the Fukuoka Marathon and Brad caught up with Brett Robinson ahead of his marathon debut. They have a brief chat about his preparation on depleted runs at Falls Creek, setting ambitious goals and support from Sinead Diver - tune in next week for a detailed recap of Brett’s race and more on his running history.
 
Listener Shane asks about whether getting VaporFly 4%’s is worth the investment for mid-pack runners and Moose is on the Loose over internet sales eating into the business local shoe retailers.  
Tara Palm is this week’s guest on Inside Running coming off a tight duel against Caitlin Adams at Victorian 5000m Championships ahead of her preparations for Zatopek:10. She chats with Brady about the depth in South Australia and how her start in running involved trying everything from steeplechase to cross country. Tara talks about making the transition to higher volume training loads and making her debut Australian teams with the Ekiden Relays and then the back injury in the lead up to the 2009 World Cross Country Championship in Jordan. From there Tara overcomes a series of injuries, surgeries and the patience needed through recovery to set a comeback for the 2013 World Cross Country Championship, only to succumb to another set of injuries. She talks candidly about dealing with injuries as well as her life balance, support network and inspiration looking ahead.  
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055: Doug Wilson

055: Doug Wilson
Brad’s still silent on the Strava front while still working through tightness and sessions while getting treatment.Julian takes on the infamous Deeks Quarters before playing race director for the Ballarat Run For A Cause.Brady tries Moose Fartlek™ before winning the Run For A Cause 10k. Julian gives behind the scenes and has a proud moment in his reflection.
Morgan McDonald for the University of Wisconsin takes out the NCAA XC Championship in the snow. Jessica Hull comes 3rd in the women’s race while previous guest Jess Pascoe places 32nd.Athletics Australia Report
Ben St Lawrence wins the Point to Pinnacle in Hobart setting the Course Record. Meriem Daou defends her women’s title.Point To Pinnacle Results
Liam Adams takes second place out in Kobe Marathon https://www.instagram.com/p/BqZrSyHBAFh/?hl=en  
VIC 5000m Champs won by Harry Summers & Caitlin Adams - Results
QLD 5000m Champs won by Louis McAfee & Nikita Moore - Results
Commonwealth Games 5k and 10k gold medallist Joshua Cheptegei sets 15k World Record https://www.runnerstribe.com/latest-news/joshua-cheptegei-sets-new-15km-world-record-41-05/
Listener Grant asks the best way to build mileage from scratch and Moose is on the Loose on training groups lacking proper track etiquette.
Run4ACause Beginner program
The guest this week is Doug Wilson who chats with Brady about how he got into running, while living an ‘intense’ lifestyle. Doug recalls some of the marathons he achieved before discovering brain tumor that ultimately changed the direction of his life. He reflects on his post-surgery recovery and the path that lead to immersing himself in kundalini yoga. From there Doug talks about taking on the challenge of running 7 marathons in 7 continents in 7 days and his recent marathon PBs including the win at Shepparton marathon all the while improving his health.
You can find out more about Doug and his book at kundalinirunning.com  
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054: Lisa Weightman

054 Lisa Weightman
This week’s episode is sponsored by Run For a Cause Ballarat & Brooks Running. Stay tuned for the draw to find out if you’re the lucky patron to win a pair of Brooks shoes. Entries for Run For a Cause close Thursday 15 November.
Julian hits up the Sunshine Coast and is surprised by the hills before a long road trip back.
Brad’s off Strava but still running, working through the tightness and vanilla slice. Brady puts in a hilly tempo before working through a busy social calendar.
Paige Campbell and Joe Burgess of Sydney University both take out the NSW 3000 champshttps://www.instagram.com/p/BqA9AeohQXo/?hl=en
VIC Milers Club series for 2018-19 kicks off at Lakeside Stadium, with Harry Summers and Whitney Sharpe taking out the 3000m A Heats
800m Results3000m Results
Jai Edmonds and Tarli Bird take out the Pub2Pub Run Alburyhttp://tomatotiming.racetecresults.com/results.aspx?CId=16&RId=28876
IAAF Backflips on ranking system reverting to previous selection process for Doha World Championships https://www.iaaf.org/news/press-release/revised-qualification-system-for-iaaf-world-a
Listener Brendan asks about the practice of rotating shoes to prevent injury while Moose On the Loose over all the trails getting paved over.  
Lisa Weightman comes straight off the New York City Marathon to talk with Brad about a wide variety of topics, starting with her silver in the Commonwealth Games Marathon at Gold Coast and how it lead to her invitation to New York.Lisa recaps the New York City Marathon and the preparations leading up to it, keeping to her own training and not comparing it to her peers on social media and explains wearing the green & gold kit on race day.Lisa and Brad talks about how she got into running, competing with the boys at Preston and dealing with multiple stress fractures in her junior days before progressing to the athlete she’s become today through her many career highlights.
Brad asks about the frustrations of results based funding at the cost of competing against dopers and how it turns into a positives before Lisa answers listener questions about fueling for marathons and how raising a child has impacted her training and life.
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053: Jordy Williamsz

53: Jordy WilliamszThis week’s episode is sponsored by Run For a Cause Ballarat & Brooks Running. Stay tuned for the promo on Inside Running Instagram & Facebook.
Julian tests his threshold VO2 max, draws a dog smoking a cigarette and getting Blake Hose ready for Kepler. Brad’s making progress with the calf with Viv. Brady’s getting hit by soccer balls on the grass track and plotting to take back some Strava segments.
 
In the New York City Marathon, Mary Keitany breaks away from a slow pack while Lelisa Desisa outkicks Shura Kitata at the final stretch winning their respective NYC crown. Australian Lisa Weightman runs strong negative splits for a time of 2:29. https://www.runnerstribe.com/latest-news/lelisa-desisa-mary-keitany-win-2018-tcs-new-york-city-marathon-titles/ Moose on The Loose gets worked in the middle of the discussion on hypocrisy against the level of scrutiny aimed at Nike compared to other brands.
 
Jack Rayner keeps his winning streak alive, edging James Nippress and this week’s interview Jordy Williamsz Noosa Bolt, while Melissa Duncan goes back-to-back. https://www.runnerstribe.com/latest-news/rayner-too-good-at-noosa-weightman-ticks-off-another-sub-230-marathon-in-nyc/
 
Jordy Williamsz also takes out the UQ 1500m Classic ahead of Matt Ramsden. Lillian Price wins the Women’s Open over Zoe Buckman. Results
 
Listener question gets the boys to play marathon selection committee for the Tokyo Olympics and then Julian talks about Run For a Cause Ballarat.
 
Jordy Williamsz caught up with Julian before the Burnie 10, talking about how his mother influenced getting into athletics and goes into the recruiting process into Villanova University. Jordy talks about his experiences in training and what some of his highlights were racing in the NCAA before turning professional, as well as how he’s supported as an athlete and some of the inner workings of the Melbourne Track Club. On the subject of training and racing, Jordy discusses competing against doping athletes before moving onto balancing life outside of running and plans for his post-athletics career. Julian closes with asking about what opportunities in road racing and what he remembers from the Coliban Ekiden.
 
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Opening and Closing Music is Undercover of my skin by Benny Walker. www.bennywalkermusic.com
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