Run Spesh Podcast by Frontrunner Colombo

• 57 | Mizuno Wave Sky 9, listener questions, shaving at the gym and race round ups

  Running Gear, Training Insights, and Listener Q&A In this episode, Oska, Tom, and Anna answer listener questions about shoe fitting and provide recommendations for various running scenarios. They discuss the importance of not relying solely on online reviews and the significance of getting proper in-store guidance. The team debunks common myths about running form and cadence and emphasiseses the importance of strength training, appropriate footwear rotation, and structured training to prevent injuries. They also review the Mizuno Wave Sky 9, giving detailed insights into its features and suitability for different runners. Lastly, they discuss recent races and athletes' performances, including the North Island Cross Country Champs and the Gold Coast Marathon. 00:00 Introduction and Weekly Update 00:20 Listener Questions and General Advice 00:58 Weather Woes and Training Challenges 05:33 Corbin's Ultra Marathon Achievement 14:01 Gym Etiquette Debate 16:36 Upcoming Events and Gear Updates 18:28 Race Results and Highlights 21:06 International Race Insights 29:45 Track and Field Performances 36:23 Race Day Insights and Listener Questions 37:47 Shoe Recommendations for Triathlons 40:41 Fitting Experience and Customer Service 50:54 Running Myths Debunked 59:32 Mizuno Wave Sky 9 Review 01:07:25 Closing Thoughts and Announcements

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• 56 | Alex Li AKA "The Hype Man"

  In this episode of the Run Spesh podcast, Tom and Oska welcome Alex, also known as the 'hype man,' who shares his remarkable journey from Beijing, China, to New Zealand. Alex discusses overcoming language barriers, cultural shocks, and personal challenges as he adapted to his new life. He narrates his introduction to running, his participation in various races, and his eventual passion for the sport. The episode also explores Alex’s involvement with the local rugby scene, his experiences in the hospitality industry, and the supportive community he found in the running club. The show concludes with warm comments from Alex’s running friends, highlighting his positive impact and enthusiasm.

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• 55 | On Cloud Ultra Pro, Brooks Hyperion Max 3. Running Scandals, our favourite shoes so far and running weeks

  https://givealittle.co.nz/fundraiser/24h-run-for-full-bellies-charity https://frontrunnercolombo.co.nz/ https://frontrunnercolombo.co.nz/search?type=product&options%5Bprefix%5D=last&q=pressio Hey team! Oska, Tom, and Anna from The Front Runner Colombo are back, and guess what? We recorded on a Wednesday this week, so we promise we're in better spirits than last time! Mid-winter blues are real, and the weather's been a bit miserable, but that hasn't stopped us from rugging up and hitting the pavement and trails. Though, we won't lie, -3∘C at 6 AM is a tough start!   This Episode's Side Quests & Main Missions:   🏃‍♀️ Back on Track (Literally & Figuratively!): We're diving into our training weeks, from Anna's deep-end hill repeats at Raki (thanks, Andy!) to Tom's cautious return to higher mileage after injury. Plus, hear about Oska's pain-free performance at the Canterbury Cross Country Champs – a true test of all that gym work! 👟 Shoe Talk & Carbon Debates: Do those carbon-plated shoes really make you faster? Oska shares his thoughts and a recent workout in training shoes that might surprise you. 🌍 Age-Old Questions in Running: We're tackling some fascinating (and a little shocking) statistics from the Ethiopian Athletics Federation regarding age verification in youth championships. Did you know only 22 out of 76 screened athletes were cleared to compete in the U18 and U20 categories? We also touch on the prevalence of doping in age-group triathlon and Henry's incredible 15th place at the Morocco World Cup!   Shoutout to Our Sponsor!   This episode is proudly sponsored by Pressio! Head to the shop or online to take advantage of our Buy Two Get a Third Free offer on all Pressio items. Just add three to your cart, and the cheapest one will be automatically discounted!   00:00 Introduction and Team Updates 36:08 Race Highlights and Records 36:47 Women's Race Results 38:46 Marathon Results and Reflections 40:46 Shoe Talk and Reviews 43:21 Shoe Comparisons and Future Picks 55:54 Steady State Runs and Shoe Performance 58:30 Debating Carbon Plate Shoes 01:00:00 Brooks Hyperion Max 3 Review 01:05:37 On Running Cloud Ultra Pro 01:13:25 Run Club Announcements 01:16:46 Fundraising for Full Belly Charity

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• 54 | Saucony Endorphin Speed 5 | Starting again, celibate cereals and breaking records

  Welcome to Run Spesh, the weekly running specialty podcast from the crew at FrontRunner Colombo! Join Oska, Tom, and Anna as they delve into the human locomotive movement we call running – and all the other "stuff that goes into it." This episode, recorded a day late (sorry for the upset Thursday night viewers!), is packed with the usual candid chat you've come to expect. While the team aims to keep you company on your 60-70 minute runs (or for you "losers" stuck in traffic in the pouring rain, ha!), be prepared for plenty of side quests. Expect discussions ranging from: Basketball fandom (and questionable championship parade planning!). The agonizing sight of an Achilles exploding. Oska's side quest to Nelson to check on Kat and "Jam Sandwich" (still trying to make that one make sense). The "criminal" act of going to the gym in jeans and a deep dive into the comfort (or lack thereof) of flared leggings vs. "crack smugglers." Tom's elusive Strava account and his continued bike riding endeavors. Anna's training insights as she recovers from sickness and sets her sights on the Auckland Half Marathon. Oska's detailed breakdown of his hill rep cycle and strategic cross-country training. A listener's request to bring back the "drinks break" (spoiler: it's not happening, thanks Hamish Crew!). Hilarious and sometimes baffling Strava activity uploads, including "walking down the aisle at your own wedding" and "childbirth" (yes, really). A shout-out to a YouTube commenter who "almost fell asleep watching this" (don't worry, it's just helping with those recoveries!). Celebrating Oceania track records, including Zoe Hobbs's rapid 10.94 in the 100m, and a debate on "tall poppy syndrome." The team also tackles a listener's shoe question, offering advice on finding a race shoe with similar characteristics to the Adidas Evo SL for half and full marathons, with mentions of the Puma Deviate Elite 3 and the Adidas Adizero Adios Pro 4. But the real highlight (or lowlight, depending on your perspective) of the episode is the deep dive into the Dead Cow Gully Backyard Ultra. Learn about this grueling format where runners complete a 6.7km lap every hour on the hour, and hear incredible statistics about how Sam Harvey and Phil Gore shattered the Backyard Ultra world record, running over 784 kilometers (119 laps) over nearly five consecutive days! Discover the insane mental and physical fortitude required for such an event, and the surprising resilience of winner Phil Gore.

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• 53 | Mizuno Neo Vista 2 - Strava Segments, Sick days and Sessions

  Hey #RunSpesh fam! Oska, Tom, and Anna are back with the original intro, bringing the energy (unlike last week's "flatter than a French crepe" vibe!). This week, we're diving deep into the human locomotive movement we call running, with some serious laughs and honest takes along the way. If you're new here, buckle up! This podcast is your perfect companion for those 60-70 minute runs, your commute, or even for chilling on the couch. And if you're watching on YouTube, you'll notice our studio set is looking 🔥 with a fresh coat of paint and some professional lighting! What We're Covering Training Week Deep Dive: Hear about our individual training journeys, including Tom's fight back to fitness and Oska's hilarious (and humbling!) new S&C program. Spoiler alert: Oska just discovered his hamstrings exist! 😉 The Cross Country Lowdown: Oska gives us the inside scoop on the National Cross Country course, revealing just how tough it's going to be – no flat, manicured golf course here! Gastro & Grad School: Anna shares her recent battle with RSV and the anticlimactic (but liberating!) feeling of finishing her university degree. Shoe Fatigue & Uniqueness: We tackle a hot topic: Is the running shoe industry becoming too homogenous? With brands increasingly using shared "lasts" and similar designs, we discuss whether this lack of uniqueness is stalling running shoe development and training. Running Shoe Stats Plus, we've got some juicy stats from RunRepeat to kick off the shoe debate: Average Men's Running Shoe Weight (2023): 277 grams Average Women's Running Shoe Weight (2023): 238 grams Average Road Shoe Heel-to-Toe Drop: 8.4 mm Average Trail Shoe Heel-to-Toe Drop: 7 mm Average Road Shoe Heel Stack Height: 28.7 mm We also chat about Bandit running gear, Tom's cold-weather cycling struggles, Oska's dad jokes (sorry, not sorry!), and the weirdest things found in quiz night answers. And yes, we will be stocking Bandit! So, grab your headphones (or pull up YouTube), and get ready for some real talk about running, life, and everything in between! What's your take on running shoe uniqueness? Are you feeling the "shoe fatigue" too? Let us know in the comments below!

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