These podcasts just keep on getting better and better! 😀

Started listening on spotify ad i got ready for my long run this morning and had to switch to video to see Rick do his ginger shot!

Perfect timing guys.... listening just before my Sunday long run here is Australia. Happy Sunday from The future!

There are nine millions trees in London, that's a fact, it's a thing we can't deny like the fact that I love this podcast till I die

SO proud of my little country representing at the Indoor Worlds 🇳🇿🥉🇳🇿🥉🇳🇿

I've taken to running the Parkrun as part of my marathon paced efforts. So I'll run there, do the Parkrun, maybe to another bit after and then head back home. Definitely the best way of still being involved in the Parkrun and training for longer distances.

Thanks for getting me through my treadmill run this morning! It was 28 degrees Celsius here at 7am...Summer in Australia...woo! 😵‍💫 Also...right wrist watch for me, had a wrist reconstruction on the left, can't bear to wear a watch on it even years afterwards. Thanks for the laughs guys. 😊

So... this podcast autoplayed in my KZfaq on the way to an evening track session. I caught the first bit before getting there and the second bit on the way back. So happens Carla Molinaro was our head coach for the evening and got us to do Kenyan Fartleks of 1min 3km pace 1min recovery marathon pace. For 15 sets. So I'm in the group supposed to be doing 4:30/km 3km pace and our pacer bolts off at 3:28/km pace for the first rep. Followed half marathon pace for recovery. Pretty much rinse and repeat for a few more sets and 70% of the group goes no thanks and drops to a slower group for sheer survival. It's like this podcast was a live commentary of ones life experience nicely wrapped around it. Also before digital devices you would use printed maps with string, ruler, compass, etc to work out route distances. Memorize the route an go. Also the lamp post method helps. Eventually you commit it all to memory.

Visited London for the first time about 3 weeks ago and I agree with Rick, what a great place to run. Some amazing parks and a lot of green space. Can't wait to come back and explore more. Love the channel and just discovered the podcast so look forward to exploring. Thank you for all you do!

please make these longer! would love to have 1hour + episodes for longer runs :) plus no rushing through topics then!

When I was in my 20’s I used to measure the distance on OS maps and time with a Casio 😂. I’m convinced I ran a sub 20 5k when I was 19. But my mate reckons that doesn’t count because I didn’t have a watch back then!

Running along a busy path as my watch shouts “Lap 1, 9:11, total time, 9:11, average time, 9:11.”

Andy, that's 2nd person, not third that Rick used. Sorry, but I couldn't let it go.

Thankyou 🎉🎉🎉🎉. My weekly entertainment. And informative at the same time 😂

Dear Andy is there anyway you can get an interview with Jakob Ingebrigtsen before the Olympics? As you were a high calibre 1500m runner he is likely to take an interview with you. Would love to hear you speak to him about training, competition, current state of track, tactics, mental fortitude, shoes, social media, being in the media since a child, etc. And definitely discuss differences in the track/WA between now and when you were racing.

Loving everything again! Yall get me Gingered up for the rest of my day! 😂😂

I vote that Sarah should do the next episode in her American robotic watch voice.

I'm sure Rick stole my 'Andy's friend from the library' joke from the comments in the last podcast 😂

Question for Sarah. It sounds like you are aiming for a negative split at London. Can you share your strategy please. I'm aiming to break the elusive 3h30m at Brighton and am wondering about how to negative split. Thanks

Debate: Shorts or leggings when it’s cold outside / raining? I see so many people in shorts but I couldn’t do it until at least double temp figures! But if it’s raining on and off, legs dry quicker than leggings do…

Hell yeah Femke ❤❤ You three always make me smile so much❤❤😂

"Parkrun Sandwich" has become how we describe those runs with PR in the middle. Run to PR, pause your watch, Run PR then run home.

One thing I never know how to approach with fast sessions/intervalls is the recovery time. How do you go about choosing how long you rest? Is it simply a case of "as little as possible"? Does it depend on the pace of the fast parts (i.e. generally longer rests after short but very fast intervalls or after longer threshold efforts)? Is there a point when a recovery becomes too long and the session becomes ineffective as a result (like >3 minutes or 5 minutes or 1k jog)?

We had paper maps in the old days to calculate distance 😅. On the road you can count light poles. They usually have standardized distance between them so you know the distance 🙂

Entertaining as always guys 👌

Great podcast as usual🎉 I have a silly question: so for the pyramids you start fast then as the distances increase you slow your pace down to your slowest pace at the top of the pyramid and then increase again going back down the pyramid? What would be a feasible pyramid intervals if training for a 10k race?

23:52 @Sarah There are such things called maps. I know, it's hard to believe, but one could measure out the route distance and elevation profile on maps (no, not the google one - those things made out of paper...). And I guess with my 30 years i'm probably not THAT MUCH older than you... xD But yes, the last time i did this was around 10 years ago. Now, when i go hiking, i often end up drawing the route on the map online (in my case mostly the maps by SwissTopo) and printing them if it's an area where i suspect that we won't have signal and is longer than a day.

Will use these workouts 👌💪👍

Old days…drive in a car to measure out distance and run the same routes over and over because you knew how far they were.

The word your looking for in relation to ginger is ‘Figging’ 🤪

If you were my teacher, nothing would be boring

In the old days I used to use the A to Z and a piece of string and then use the scale to see how far it was!

Thanks team

Wow, NZ gets a shout out!

Running Channel advice is usually good, but I passed on that trick for improving horse performance with ginger and all I can say is that it was the worst dressage competition I've ever seen.

My telly was on mute when I casted this to it. But my first instinct was that Rick had forgot to turn the microphones on

My run round the block is exactly 1km, like exactly, which is great right? No. Trouble is, no Rick, it is not flat (1 steep up and 1 steep down), and 4 sharp corners where I amost took out an old dear, and is also dull as anything. I've gone to hills rather than intervals. Thoughts?

Yay! ❤

Night night Dawn 😂😂😂❤

What is 12345 intervals?

Pyramid session eh - I hate them but the ones I get seem to go the other way - they usually go in minutes 5/4/3/2/1/2/3/4/5 Those second 4 and 5 minutes efforts are just so hard even though the pace is not asking too much just the sheer fatigue of holding the 1 min and 2 min efforts in your legs just really gets to you

Nobody but Rick cares that this was 40 mins lol.

One debate for the chaps, underwear + shorts or shorts with an inner lining. I'm an inner lining guy myself 😊. 😂

What DIDN'T he do with his pizza?!?🤣🤣

Hey guys… which shot were you sampling today ?

Lol. I immediately knew USA, Netherlands and Belgium (the 400's).

Costochondritis infection😢

100th like 👍

You have to pay to use the bathroom???

The boi named ande is so annoying, sounds so arrogant