Episode 31

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Published on:

6th Dec 2024

Sydney Marathon Unveiled: A World Major in the Making with Heather Jensen

This week on Cook Eat Run, Charlie is joined by her friend Heather Jensen to discuss the Sydney Marathon, which is set to become a World Marathon Major in 2025. Heather shares her experience running this as part of the World Age Group Championships, spilling the beans on the course, the Expo, and her personal journey to the finish line at the Sydney Opera House!

Sydney Marathon: A New Major

Heather talks about the excitement surrounding Sydney's upcoming status as a World Marathon Major and reflects on her own experience running the race. She shares her journey from receiving the invitation to participate in the Age Group World Championship to crossing the finish line.

The Sydney Expo Experience

While the race itself was phenomenal, Heather notes the Expo could use a few improvements! She shares her insights on what to expect and offers advice for future participants on timing their visit to the Expo to snag the best merchandise.

The Course and Challenges

Heather describes the Sydney Marathon course as challenging, and compares it to other majors like Boston and New York, offering tips on how to prepare for the unique demands of the race.

Fueling and Nutrition Strategies

Heather discusses her fueling strategy, including the use of Goo Energy Labs gels and salt sticks, and how she adapted her nutrition plan for the Sydney Marathon. She emphasises the importance of personalising your fueling strategy to ensure optimal performance.

Top Tips for Sydney Marathon

Heather shares her top tips for running the Sydney Marathon, including training for varied weather conditions and hill workouts. She also stresses the importance of enjoying the city and making the most of the marathon experience.



Follow Heather on Instagram at @tryandrungirl


Got fuelling and nutrition questions? Episode topic suggestions? - find Charlie online @therunnerbeans / www.therunnerbeans.com 

Grab a copy of Charlie’s book ‘Cook Eat Run’ 

The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUN for 10% off this month’s featured products at Xmiles.co.uk 


This podcast is proudly produced by Decibelle Creative decibellecreative.com / @decibelle_creative


Transcript
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>> Charlie: Welcome to the Cook Eat Run podcast with X Miles, hosted by

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me, Charlie Watson. I'm a runner, a mum, an

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NHS dietitian and author of the recipe

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book for runners, Cook Eat Run. I'm also

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a 16 times marathoner and love nothing more than sharing what

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I've learned along the way through a lot of trial and error.

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Cook Eat Run is the go to podcast for running,

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nutrition training tips, marathon debriefs and,

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more. I'm here to answer all your questions and fuel

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you with the knowledge you'll need to run faster, further,

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and actually just to have more fun on the run. So whether

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you're training for an ultra, want to improve your marathon

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pb, or simply just get more out of your

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running, you're in the right place.

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Hello and welcome back to the Cook Eat Run podcast with X

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Miles. This week I'm chatting to one of my friends, Heather

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Jensen, about the Sydney Marathon. In November, it

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was announced that Sydney would become a world marathon major in

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2025. And, whilst we're not sure exactly what that will look

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like, it now means that there are seven stars or marathon

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majors, including London, Berlin, Tokyo,

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Chicago, Bost, York and now Sydney.

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It looks like Cape Town and Shanghai may also join the fold in

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the coming few years. And, they are all on my bucket list.

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Sydney Marathon ballot opens on the 10th of December, so I

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thought it'd be a great time to chat with Heather about her Sydney Marathon

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experience. I am definitely going to be entering the ballot

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and keeping everything crossed for a race entry for August

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2025. Heather is an IFIT

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trainer, 319 marathoner, mum of three,

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and just one of the most positive people I know. You can find her

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online at tryandrungirl, on Instagram, or for those living in

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Utah, join one of her fitness fitness classes. I took her body

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pump class a few years ago and I was so sore

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the next day.

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So tell me about your experience running the

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Sydney Marathon. I want to hear everything.

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Like, how did you get into the race? Because

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you ran it as part of the

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World Age Group Championships, right?

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>> Heather: Yes, yes. And it's so good to talk to you and thanks for having

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me on. I'm so excited to be here. and yeah,

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Sydney was a dream. Oh my goodness. I remember I

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got the email, I think in February or

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March, like really early spring, and it was like

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due to your fantastic performance at

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Chicago, maybe, and Boston. It was definitely

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Chicago because I ran Chicago and BQ

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there and it said, we would like to extend you an

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opportunity to run for the Age group World Championship in

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Sydney, Australia. And I was like, this is a joke.

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Like, I'm like, there's no way. Like,

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I'm like, I'm a decently faster, but I'm not like,

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an elite runner by fast.

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I. I've worked really hard to get faster and I

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appreciate that and I definitely take, you know, what I can get. But, you

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know, I was like, no, this is funny, but I

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do have to remember that I'm 41 and I'm in

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the Masters. And so that is a really

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fun kind of, like, new era of running

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for me that I really enjoyed. So I. So, yeah, so I got the

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email and I kind of, like, just sat on it

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for a few days and I told my family and I was like, oh, my

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gosh, this is so cool. And kind

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of floated the idea to my husband, Trevor, and I was like,

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we should go. Like, you know, and our lives have just been

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so crazy busy and, you know, we're busy

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parents of three kids that are all in sports and just,

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you know, music and all the things and kind of

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was just like, I don't know if we can swing it, but it would be so fun. And

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so, anyway, so it was such a. Such a dream

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come true to go, and it was real. And I got my, you

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know, email with my dib and I was like, okay, this is happening. And I've

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never flown that far away ever, anywhere in my entire

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life. Like, I definitely travelled and filmed in really

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cool places with IFIT as an IFIT trainer.

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And, you know, definitely done some, like, big races

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like Boston with you and New York and,

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you know, other fun races. But, this was a huge,

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like, adventure to fly halfway across the world, go

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to Australia and then run a world major.

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So, very, very a cool

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experience. And, I can definitely tell you more about the race if you had, like,

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specific questions about it. But it was, it was pretty

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incredible, the whole thing.

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>> Charlie: Yeah, I mean, I can only imagine getting that, that email

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and being like, oh, my goodness, this is

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an incredible experience. I have to go for it.

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But balancing up that it's far,

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it's not cheap to travel to Australia. You've got three

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kids. Like, exactly.

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>> Heather: Yeah, it would. It was crazy, but we made it happen and I

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have zero regrets. And, you know, everyone was fine when

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we came home, so we made it work.

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>> Charlie: So let's start, like, the, kind of beginning bit for,

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like, races. We go. We go to the

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Expo. What is, what was the Sydney

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Expo like compared to kind of say, the other majors

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that you've done, like Chicago, Boston, New York.

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>> Heather: Yeah, so I've done all of the

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United States World Majors. I've done

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Boston. this will be my seventh time doing Boston

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in, April of 2025. And then I've done New York

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three times. And, Chicago was my first time doing

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it last year and I was actually registered for it this fall, but

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when Sydney came up, I deferred it to next year because I

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had a guaranteed entry through, Time qualifier

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M. So. And then I got another one. So I was like, oh, worst case, I

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can do Chicago another year. You know, I wasn't super worried

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about that one. Although they have lowered their times even

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faster than. Yeah, I don't know if you know that,

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but for anyone listening that's like, got their eye on that. I'm

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like, oh, Chicago's the exact same time for my age group as

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Boston. Like, they're definitely being more competitive

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with that, which is. It's kind of cool, actually.

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>> Charlie: It puts it on a kind of even keel, doesn't it?

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Otherwise, it was like, quite a lot

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faster in Boston versus Chicago. And London's a bit

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slower for Brits. And then New York is really

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fast. And yeah, it's kind of super interesting.

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>> Heather: Interesting how they do it. But yeah, you're right. Like, it's. Chicago was always the

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one that was like, you know, kind of the more,

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attainable, one to qualify for. Which I

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love that for a lot of people. And now that they've made it even

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faster, it's like, okay, well, here we go. But.

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So side mother, if you've got your eye on that. That's an interesting

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nugget. But,

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>> Charlie: But yeah, so.

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>> Heather: So I ran all of the majors in the United States

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and I actually had a bid for London a

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couple years ago. And, that's a whole other podcast story is

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I wasn't able to go. And I was super bummed, but it

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was the right decision to not go. And so Sydney was just

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going to be such an adventure. You know, I was like, I've never done an

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international race. I, like, I said, filmed

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and travelled internationally, but I've never,

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like, done, you know, a

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race, especially like a marathon, you know, where

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you're like, training really hard, like through the summer heat.

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That was, like, awful. And I was like, I hate September marathons. Why am I

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doing this? But it was, you know, it was. It was worth

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it to kind of heat train and. And we get to

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the Expo and I will Say

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I was fully blown away with the entire Sydney

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Marathon experience. It was fabulous. The one

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area. And I'm laughing that you asked me about the

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Expo first, because the one area I think they're lacking in was the Expo. The

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Expo was not great.

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>> Charlie: Oh, no, really? Okay. I think we have such

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high expectations from the other

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majors. They put on such a show, and

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I think that's probably stemmed from the

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Americans doing such a good job. Then it's kind of

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filtered down a bit. But, I think a lot of people have said

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that also about Tokyo. They were quite disappointed

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with the Expo there. So. Yeah, what was.

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What, what were you. You were obviously

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expecting something similar to the American majors, but what was the

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reality exactly?

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>> Heather: I was kind of expecting just more. The venue was absolutely

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gorgeous. so we took. So I was with, my husband went with

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me on the trip. And then our good friends Jenna and Claire were there as well

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as also age group championship runners.

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>> Charlie: So, yeah, Jenna and

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Claire, we love you.

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>> Heather: Claire runs there. We love you. so

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they were there with me and you know, we've all done several races

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together throughout the years. And so I told my husband, I said, I will

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spare you. You do not need to go to the Expo with us.

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So, so I went with them over to the Expo and it was a

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beautiful location and I mean, super cool. Like, it

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was past this building that huddle with these like, kind of

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glass doors, and there was like all of these groups of people,

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like out dancing, like making tiktoks, but they were like

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professional dancers. Like, that's how we walked into the

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Expo. I was like, okay, this is going to be so cool. so it was

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cool, but like, the merchandise and the gear was like

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pretty much gone and granite. I did go like the second to last day,

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but I was really surprised. Like, there was like nothing there. They

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had no jackets in any size smaller. They only

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had like three medium jackets there. And I need an extra

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small jacket. So I was like a little bit bummed. I was

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like, oh, this is a bummer. You know, they don't have any merchandise.

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And, it was just kind of small. I mean, they definitely had a

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few good vendors there. But, I think all three of us, you

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know, respectfully just said, okay, if and when Sydney's made the

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major, the one thing they'll need to up is probably the Expo, you

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know.

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>> Charlie: Yeah. But good advice. If anyone is doing it maybe this year,

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maybe try and go on opening morning

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to.

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>> Heather: Yeah, like there was the cutest, like, kind of like A

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scuba hoodie that said Sydney Marathon on it.

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And I saw a girl with it and she goes, oh, there was only like 20 of

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these. And I went, the first hour of the first day of the.

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I would have bought that. Like, yeah, you know, it's like such a

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girl thing to be like, oh, my gosh, I got to get the merch. And, you know. But you,

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like, you. I work really hard to get into these races and

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it's kind of a big deal. Like, I know some people are like, yeah, I just throw away

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my, you know, my race shirts or whatever. But for

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me, I'm like, if I'm going to do a, world major, I want to buy the jacket

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and have it be a whole experience, because it's a big deal, you know, and

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it's worth it to celebrate. So I. I definitely think they need to

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step that up a little bit. But, Oh, yeah. I mean, the

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whole experience. If we want to skip ahead

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a little bit to the race, like,

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they. So the exponent is a little bit of work, but overall

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an amazing experience. And so what

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we did was the race morning. They actually took us

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on. You. You had a couple ways that you could have gotten to the

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start, but we just took, like, the public transit.

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And bless her heart, Jenna is so good with direction, so

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she. I tried to help her as much as I could, but she found

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our way up there and it wasn't that hard. There was a group of us that went

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up and they actually started us at the Olympic

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oval, where the, Ah, the Olympic marathon

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started when Sydney hosted the Games. And so I'm like,

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so cool. Yeah, like, it was.

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It was really phenomenal. Everything was very organised and they had

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everybody kind of in their little corrals for the age group,

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so. Extremely organised. Very cool

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place to start a marathon, in my opinion. the

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course was very, very hilly.

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but compared to.

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>> Charlie: How are we comparing it? Because hilly is

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it, like Boston hilly is it, New York, hilly

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is it, I feel like, even comparable.

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>> Heather: Yeah. When I was looking with my coach, Ashley Davis.

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Another shout out to one of our girls, Ashley Davis. Love her. A happy

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face. we were chatting about it when it was a possibility for me

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to go, and I said, I don't really know what to compare this course

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to, but elevation wise, you know, there's definitely

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hills. It's not as hard as Boston Hills, in my opinion.

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but maybe similar to, like, overall elevation with, like, a New

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York, where there's, you know, there's definitely climbing, but what goes up must

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Come down, kind of a feel, if that makes sense.

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>> Charlie: Yeah.

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>> Heather: So we would go on these uphills and then these

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downhills. And after my hip injury, I haven't been able to do,

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like, a straight downhill marathon, like, anything screaming

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downhill. So I was a little nervous in the back of my mind being

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like, okay, there is uphill, there is downhill.

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You know, we kind of like the day before we got there

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and we actually rented E bikes because we wanted to go on the, like,

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famous, like, beach, coastline, and just kind of walk

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and stuff. And I was like, I don't really want to walk. I know it's a little bit hilly. So

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we rented E bikes and the E bike was fine. But in the

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back of my mind, I was like, oh, my gosh, this is probably going to be hilly tomorrow. Like,

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hillier than I thought, you know?

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>> Charlie: Yeah.

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>> Heather: So it definitely had some hills, but I will say

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I feel like it returned the favour a little bit. But

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I. I will say I think that was the hardest marathon I ran, as

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far as the amount of hills and the headwind. It was.

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For me, it was very challenging marathon, but I also ran

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it really well, so I knew I was prepared for it. But,

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yeah, definitely a hard marathon.

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>> Charlie: So in terms of kind of where they spread

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out, the hills, I know that Boston is, like, hard,

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because where the hills are is why it feels so

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hard. and New York just feels

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like relentless hills in that, like, with the

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bridges and then getting Central Park. Were they

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nicely spread out? Were you, like, did

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you feel like it was more in the first half, second half, how did that

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kind of feel?

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>> Heather: Yeah, I agree. I. And having run

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Boston and New York both several times and running them

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at BQ standard, like, almost every time

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I ran them, I know what it takes to, like, run

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up and down the hill and, like, try to hold those paces. I think

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New York to me isn't as hard as Boston.

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I don't know why, but I just feel like, like I said, what

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goes up must come down. So I feel like you get that return in New

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York. And I live in Utah, where there's a lot of hills. So I'm

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used to running up and down hills. So for me, New York wasn't.

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It's definitely our marathon. Don't get me wrong, the bridges are hard. I had five

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athletes run New York this year, and I was like, okay, be ready for the

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bridges or cutting. You know, we're going to train

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on some, you know, hills. So. But with Sydney, I

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feel like it was, definitely Hills at the beginning, and

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there is a little bit of that, you know, down, down drop on

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the hills where some of them are fairly steep. But then

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you had this beautiful part that ran along

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the coast, you know, kind of along the wharf where you

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could see this in the Opera House. And it was flat, and,

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you know, it was beautiful. So we definitely got rewarded

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with some nice stretches. But the

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second half, the last. I want to say the last 10k about

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was. It felt all uphill. I mean, it was

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just brutal. Like, brutal. Like,

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I ran it very strong, and I'm very, very proud of myself. And I looked

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back at my splits, and I was like, I think that's the strongest 10, last 10k

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by marathon I've ever ran. And I was passing guys

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left and right, like, I was flying up those hills, you

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know, for what I needed to do. And so that told me that my

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feeling strategy was. Was good and that my training

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was good. And these were men that were in the age group world

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championship, too. These were not, like, slow runners. So I felt very,

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very confident that I ran the last 10k very, very

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fast. But then when I looked back at the elevation, I was like, oh, yeah, that was

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extremely hilly.

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>> Charlie: Like, definitely one that you want to

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try and not, like, bank time for, because you're going to

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need that energy at the end.

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>> Heather: Yeah. And I didn't know that going into it, you know, I. I didn't go

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into the race blind by any means, but I am the type of runner

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where I'm like, the weather's gonna be what it is that day. I'm

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not gonna stress about it.

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>> Charlie: Yeah.

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>> Heather: My training is what it is. I'm not gonna stress about it at

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this point. And I ended up actually running

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about 30 seconds shy of my

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personal best, like, ever, that I set, like, six years

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ago. So I was very happy with that. I wish I would

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have known I was a little closer to that personal best, or I think I

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would have tried to get it.

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>> Charlie: Yeah.

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>> Heather: But it was on a much harder course. Sydney's a harder

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course than the. My personal best that I've ever ran. we say

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pr. You know, in the United States, you. So I'm always like,

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personal best.

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>> Charlie: Yeah. I love that. Well, I mean, that just

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shows how strong you are, because for

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those that don't know, Heather had a

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really nasty car accident.

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How. When was that? 2021.

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>> Heather: Was that, October of 2020.

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>> Charlie: So, yeah, like, car

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flipped over railings.

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Bad. Bad accident that

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you miraculously,

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like, walked away from, but not without

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Some trauma that has like, kind of

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emerged and reemerged over the last

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few years. So it hasn't been smooth sailing for you in terms

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of like just building and building and building. It's like

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you've built back and then had setbacks and then built back again.

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So it's incredible that you are so close

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to that PB on a harder course,

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having been through everything you've been through in the last like four

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years.

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>> Heather: Well, thank you. Yeah, I, I felt like it was

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a huge win. I was very happy with how the run went because

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it. Oh, it's been, if anybody that

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listens, follows me on social media knows, I mean it's not

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been smooth sailing at all and, and I definitely have been

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blessed to come back and be able to run and, you

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know, not have lost a limb or anything in this horrific car

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accident where I could have died. And

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army crawled out of my car and, you know, was hospitalised.

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I mean it was, it was absolutely horrific. And I'm,

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I'm finally at the point where I can kind of talk about it without like,

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you know, a lot of PTSD and recovery trauma

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there. But, also just the physical side where I've had

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so many hip issues ever since. And

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yeah, it's been a miracle. I've been really grateful I've been able

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to still run at the paces

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that I can, especially later. You know, I'm

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older now as well and so as of right now I'm going the

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non surgical route with it where I'm trying to work with like a chiropractor and

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a PT and do my own exercises at home. For anyone

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that, you know, has been through an injury, you know how it is when you go to the

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PT and they're like, do these exercises and sometimes you do them, sometimes

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you don't. And it's like, ah, I am like religiously doing these

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exercises like pretty much every day just in order to keep

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running and it's just a lot of behind the scenes and

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so, yeah, it hasn't been easy and so kind of getting

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so close to that personal best at Sydney on, I knew it was

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a harder course. Just felt like such a win. So. Yeah, thank you.

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It was, it was a good feeling for sure.

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>> Charlie: And something that you're also really good at is fueling,

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which must have come into play in that

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race. So how did you fuel in Sydney? What was on the course? Can

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you remember? Like, were the aid stations regular? What

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kind of, what do they offer?

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>> Heather: Yeah, so I, I definitely use aid Stations

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at, World Majors. But I do find like,

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I know a lot of our friends and I think you still use Martin

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and I don't use that one. I'm not a huge fan of

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it. I don't think it's bad, but I just, I like what sits in my

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stomach.

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>> Charlie: No, I don't, I don't use it either. It doesn't sit well with

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me.

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>> Heather: You've been using what?

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>> Charlie: have you been using the precision fuel and hydration?

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>> Heather: That's right.

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>> Charlie: Which I think Kindle uses as well. This is like a little

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shout out to all of our little friends.

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>> Heather: Yeah, seriously. Well, and that's the thing. We all get

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together and all of us are like, you know, very

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dedicated runners. If not sub elite. Elite, like

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coaches, like, multiplying multiple time

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Boston marathoners. Like we all know what we're doing

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to an extent. You know, a lot of us are moms and we work and

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we're busy. But like we are very, very good

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with our training and our nutrition. But it's so funny.

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You get us all together, we're all like, oh, I use this. I. No, I don't

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like that I use this. Everybody has

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something that they like and that they don't like.

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And so fueling, so personal. And I tell my

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athletes this as well. It's like you've got to do what works

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for you. but for me, I really

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like just old school Goo

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gel. Like Goo Energy Labs gel. Like,

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it's just like my favourite. Like it

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works. Yeah, I just like, like

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I tried another gel one time and I didn't

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love how I felt. It wasn't anything

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hugely different, but I just kind of was like, yeah, if it ain't

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broke, don't fix it. Like, I just really like it, you know,

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so. So I'm usually consuming

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most of those. as far as like a gel.

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>> Charlie: Goes on the course, what are your favourite flavours? Mine

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is salted caramel from the goo range.

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>> Heather: I do like that one too. I kind of alternate. I'm kind

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of funny. I actually like lay them out and I'm like, okay,

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chocolate. And then I'll alternate it with like an orange

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cream or whatever that flavour is, the orange one. And then

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I'll alternate it back again to like a salted caramel. And

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then I'll alternate it again back to like the watermelon, you

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know, so. And it kind of depends on if I'm doing

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caffeinated or not caffeinated. And I'll usually bring,

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oh, probably at least four of the caffeinated and then I

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will bring a couple of the non caffeinated, just depending on what I feel

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like I need in that moment. And maybe

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that's a little scary to some people because they're like, no, no, no. I know exactly

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what I'm taking at exactly what mile and I do too for the most part.

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But I do think there is a little bit of

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like, if you're in tune with your body, there's a little bit of that

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wiggle room where you're like, no, I want this instead and I have it in

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my pocket, you know.

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>> Charlie: Yeah. I think that also comes from. You are a very

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experienced marathoner, you know, like you said, you

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know that maybe you need a little

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caffeine boost or maybe you need a different flavour just to get through

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the kind of monotony of whatever mile that is. So

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bringing things with to prepare, I think

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is a great tip. And I mean I, I

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think I, if I didn't. I have like the two different pockets. I have

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my caffeinated gels in one pocket and my non calf in the other

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pocket and I just try and like remember when I'm

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taking what. And because my,

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the precision fuel and hydration ones look quite similar

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and like deep into marathon fatigue I have to

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know like, right, I need this caffeinated one now

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because there's no point taking a caffeinated one in your

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last sort of half an hour because it's going to, the caffeine is going to hit and

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you're going to have be done and like the

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jitters as you like walk back to your hotel,

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so.

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>> Heather: Exactly. And we've all done that before, right? We've all had kind of

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a like, whoops, I'm not going to do that again moment in a

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marathon where you learn like I don't know if you remember

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Boston 2019 with me. I mean,

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yeah, that was a rough, I had a rough

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marathon and I finished fine but like I

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learned some things that day. So you know, we have those,

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those days where we, where we do learn and grow from that

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marathon. And like you said, a fueling is, that's something that

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we can control so much. And that's one thing that my coach

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Ashley has taught me is you can control your

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fueling but you sometimes can't control like, oh, there's going

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to be a huge headwind, you know, but you can control your

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fueling and if you stay on top of that and you do kind of what works for

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you, then you're going to set yourself up for the best possible

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outcome. so for me, that's goo. And then I also

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do a handheld, with some carbs

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and electrolytes and, you know, caffeine in there,

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and I'll sip on that usually, you know, the beginning of the race.

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And then I'll also do, salt stick, the

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real salt stick. And I love those. I'll either bring the

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chewy ones or the swallow pills and. And

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just make sure that I'm staying on top of my salt as well. So I think that

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was really, really nice because I was planning on

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a hot race and it ended up being actually, like, I would

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say cold for Australia. Like, it was like 50 with,

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like, maybe barely 50 with like

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a headwind and crosswinds, like almost the whole

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marathon.

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>> Charlie: Yeah, that. I mean, headwinds not ideal at all, but at

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least, like, the temperatures weren't. Weren't too hot. I wonder

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whether is that quite standard to have a headwind on that course or

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was that. Did people say this is unusual?

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>> Heather: I don't know. I don't think it was because I remember

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reading that it was either the previous year or two

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years before that. It was extremely hill or

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it's extremely hot.

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>> Charlie: Oh, okay.

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>> Heather: So I don't know if we kind of lucked out,

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but, I mean, that was like. My husband and I were so excited to go to

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Bondi beach, and it was, you know, it's like one of the most famous

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beaches in the world. Right. And we're, like, so excited. And the one day that

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we were able to go, it was like, frigid. And there was like four

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people in the water and on the beach that day. Like, it was that

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cold. Like, you know

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how that wind kind of comes through. And I mean, obviously we were in Australia, so it

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wasn't like where I live in the winter when it gets to in like the teens at

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20s, but, like, it was very cold for like a

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quote unquote beach holiday.

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>> Charlie: Yeah, I mean, I guess that's.

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>> Heather: Yeah, we were a little bit lucky.

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>> Charlie: Your beach holiday weather is not what you want to run a marathon in.

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So I guess you've got to be like, right, this is a marathon

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trip.

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>> Heather: Exactly.

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>> Charlie: Sunshine is a bonus. Yeah. So I'm, just.

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>> Heather: I'm just.

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>> Charlie: I've just had a little look, and it looks like goo was on the

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course.

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>> Heather: What? Oh, you know what? I think it might have been. You're right. I'm not

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sure. So I always pack my own. But

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yeah, I think it might have Been on the course as well. And I do

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feel like aid stations were. Were great. I felt like

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they were. There was plenty of them and I.

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I usually get two drinks at every aid station. I'll get a Gatorade

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and a water and just drink both. And that's kind of

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like my jam usually. Cause then I'm just hydrated

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and then I get that extra little swallow. I mean, it's. It's not like you're

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drinking a big cup. I mean, I hope people realise that, like, it's

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like a gulp, right?

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>> Charlie: Yeah. Yeah.

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>> Heather: So it's that fine balance of getting enough in where you don't feel like you

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have to also stop and use the restroom, you know?

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>> Charlie: Yeah. In terms of like

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bathrooms on course, pre race, were they all

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okay? I know that lots of races recently have got in trouble

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for maybe not having enough. Like, Berlin was an

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absolutely disaster this year.

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>> Heather: Was it?

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>> Charlie: yeah, it was. It was chaos.

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>> Heather: But about that. Did they just not have enough

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porta Potties?

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>> Charlie: No, I queued for over an hour

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and then this is Nova

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share. But when I got in, I couldn't even go because the smell

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was so bad. I started retching immediately and basically had to just

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get out. yeah. And then there was like

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one extra one when we were getting into our

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corrals and people were climbing

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fences because they were so late. And then

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this one guy was like, I'm going to disqualify anyone that climbs

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the fence and is like taking photos of people because

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everyone was so late. Yeah. So

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it was. I had to go to the bathroom on course,

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because I was like, I. I wasn't going for

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like a pb, so I was like, I can't.

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>> Heather: You would have a better opportunity. On course that.

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>> Charlie: Hopefully a cleaner situation. because it was

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honestly one of the worst. You know, when you just get in there and

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you're like, nope, get out. Just get out.

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That, is wild. So not ideal.

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But again, I wasn't going for a pv, whereas people that were. I was

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like, you need to stay in this line because. Or this

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queue because it will count as your time. Whereas if

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you start late, that's like, not as bad.

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so, yeah, I felt sorry for a lot of people and, you know,

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you kind of think it was the

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50th event. They've had 50 years to

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get these right.

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>> Heather: Surely surprising at a, at a major world like

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Berlin that that would be such an issue. Oh, my goodness.

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>> Charlie: So did you have any situation, like issues at

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the start area for Sydney?

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>> Heather: So What I remember, and, we were, like I said,

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at the age group World championship, so I didn't

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notice if there was any extras for us or if that was

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just for everybody. I don't remember.

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But there was, since this was at like

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an event, an oval, there was an actual, just like

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real restroom there with like a sink and everything. So

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we just waited and used that. It was great. We used it

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twice before we left, so.

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>> Charlie: So good.

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>> Heather: My experience was great. We also did get there, not

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too super early, but in enough time that we were able to

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wait in line and use the restroom. And I felt like

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everybody that was there when we started because we start. I

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believe we started just a little bit earlier than,

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I could be wrong, but I think the age group, age groupers went a

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little bit before the regular group.

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And I do feel like everybody there was like semi serious

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and kind of just knew like, hey, we're all here because we've qualified

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and we're like ready to go. And so people like just kind of use the

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bathrooms quickly and just, I don't know, it just was very.

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I feel like it was a pretty lovely, smooth experience to, be

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honest.

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>> Charlie: Efficient. That sounds very efficient. Yeah.

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People in, out, go. Yeah,

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perfect.

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>> Heather: And just like respectful and like, that was great.

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So, yeah, I felt like it was a really, like, well organised

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race and from pretty much start to finish.

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>> Charlie: So what were the crowds like on course?

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>> Heather: Amazing. I mean, I definitely, like, looked up and

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waved to people and said hi and I knew there was a

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group from IFIT there, so I was looking for them to say hi

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and But I definitely like, put my headphones in and kind of like went

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to work because I was feeling. I wanted to go for a

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good time and definitely wanted to get a bq

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and. But I did know that, like, I'd have to kind of grind it a

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little bit, that I was like, I'll just see how I feel. So I definitely,

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like, try to take in the experience because I, I really

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want to enjoy world major marathons. But

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I also, in the back of my head, I'm like, I also trained really hard for this and

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it's going to hurt no matter what, so I might as well go, like, run hard, you

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know, like, yeah, might as well get a BQ while I'm at

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it. So, But yeah, so the crowds were

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phenomenal. Not as loud and

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crazy as New York, I would say, or Boston or

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Chicago, but I would say very much, a

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part of the race. The big stretches through the city.

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There was just a lot of people, like, it

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was just a really cool experience to see. It

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definitely felt like a world major, and now

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Sydney's officially a world major. But at the time we just knew it was a

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candidate and, like, the leading candidate and

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everything about it just screamed major. I mean, it was just

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wonderful support from the city. and like I said, the

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course was fantastic. Even though it was challenging, the

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views were beautiful. So there was a few stretches through the city that

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were a little bit more flat, and that's where we kind

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of needed, you know, a boost, and that's where the crowds were. So

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I, again, I thought as far as race,

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etiquette from the, spectators and just the

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course, like, it was really, really. Well, it was. It was

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phenomenal.

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>> Charlie: And then, I mean, the finish line, I don't think there's a better,

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ah, finish line.

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>> Heather: Oh, my gosh, yes. I mean,

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it's hard to compare anything to Boston, and I think Boston will still

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be number one. But, yeah, the finish line is the Sydney Opera

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House. Like, how.

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Why? Mind blown. Like, I mean,

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yeah, yeah, it was

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phenomenal. And that last 10k that I was talking about earlier, that

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was so hard. You actually run up through the

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stretch of the Botanical Gardens. Wow.

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So that was really pretty, too. And I was, of course, very much on

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the pain cave. And in fact, I. I think I posted on my

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Instagram there. My husband was so cute. shout out to my

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husband, Trevor. He was so cute. And he met me on the course,

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like, I don't know, eight to ten times.

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>> Charlie: Wow.

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>> Heather: Just. I know he got a lot of steps in that day, too. He's

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like, you got ran 16 miles. I'm like, I bet you did,

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actually, so.

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>> Charlie: And you can't complain at all about your feet

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hurting. So.

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>> Heather: Yeah, absolutely. Yeah. But he was so cute.

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So he actually caught a video of me coming up that last

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nk where I'm passing this admin, and

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I'm, like, running up this hill, like, grinding it out, and he's yelling at

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me, and I'm kind of like, acknowledging he's there, but I'm also, like, kind of

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ignoring him because I'm like, I'm in so much pain right now. And I'm, like,

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looking back at the video and I can see the gardens, and I'm like, I kind of wish

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I would have, like, enjoyed those a little bit more. But, But yeah, it was

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beautiful. And then, of course, you come around the last stretch to the

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finish, and there's the Opera House. And it's

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just, I mean, phenomenal. Like, I

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don't know what a better word to describe it. I mean, it's like jaw

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dropping.

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>> Charlie: It's iconic, isn't it? That's like.

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>> Heather: Yes.

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>> Charlie: I mean, I know that Boston is. Is like, very

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special. And for me, London has that

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special, like, past Buckingham Palace. But I

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feel like unless any of those

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are like, home to you, there's nothing.

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Nothing is quite as. Like, that is

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Sydney, isn't it? Everyone in the world would know that that was

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Sydney. And to be able to finish your marathon there, get your

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medal, having worked so hard in training

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and then through 26 miles,

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that's just well done. Sydney Marathon

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for, you know, that. That course in terms of, like,

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cool start point, very, very

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cool finish line.

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>> Heather: Absolutely. It was done so well and like I

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said, so professional, put together so well. Like, I

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give the biggest shout out to the Sydney Marathon for all that they

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did. Because, I, mean, you're going there and you're like, how is this not

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a major? Like, that was my first thought, you know, like,

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after we finished the race and we actually did a

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tour of this. Any opera house the day before and got to

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learn about the architecture and walk through it and,

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you know, just see all the famous people that have performed there. And

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it's just the most phenomenal building I think I've ever seen

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in person in my life. So for that to have,

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you know, that impact of getting the tour before

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and of course, just little things like, you know, like famous

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movies that are filmed right by the opera House. And, you know, my

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kids are like, you're gonna go where Nepa lives. You know, like,

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just. It was so cool to have the finish line

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there and just have so much appreciation for that building and

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what it took to build it. And then like you said, just to have the most

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icon, one of the most iconic finishes of any race in the

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world.

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>> Charlie: What was the finish like? Do you get your medals straight

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away? Did you do bag drop? Like, what are the kind

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of logistics of. Of the finish?

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>> Heather: Yeah, so kind of just like your typical, you know, made

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for world or big marathon. It was, you know, finish, and there was

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people there with your medals. And then if you were an

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age group world championship runner, they

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had an. A separate little area

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where you could go. And there was like an extra little photo op that

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said age group world Championship, I think, or Abbott World Majors

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on the back and they give you a second medal, which

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was really, really cool. Yeah, so we got a double medal.

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Because if for those that don't know or those that are

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maybe like, you know, newer to running or they're

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just like maybe you're in your 30s and you're thinking about, oh, when I become a

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master runner, this is something I'm interested in.

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basically that world major marathon for the age group

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championship travels to different races. So I believe it's

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in New York next year and it was in Chicago last

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year. So if you're at ah, that race and

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registered and gotten in, then you get that second medal which

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is very cool at a world marathon because

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you know they're the most elite runners in the world there. And getting a

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second medal for a podium or something isn't really in the car

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for most of us, even though we're good runners.

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so getting that second medal was actually very, very

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cool.

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>> Charlie: It's also just like a nod to

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like maybe you're not running PBS

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anymore, but comparatively to people

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of your age you are

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still, I mean everyone that runs

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a marathon is incredible. But it's just a little nod to

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like you are ah, at that top percentage

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of the people in your age group. So whilst maybe you

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aren't able to chase your PBS anymore or you're not going to

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be as you say on the podium, you are still like

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percentage wise, incredibly fast.

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>> Heather: Yeah, it definitely get, makes you feel like, oh, I'm actually

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pretty good at this running thing. Even though you're like you're, you know,

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you're not in a sense it's not like you're winning a

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marathon, but it does, it does make you feel

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like to see where your percentage is. And then they, they

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did a couple fun things like they did a boat tour that was

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complimentary included with your. So you pay for

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your ab. It's not a free bid but they gave a lot of

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perks. So they had like extra swag at

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the expo and then they had a boat tour

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and then they had an after party. So we went to the after party and they

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had food and drinks for everybody and

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then they announced all of the winners in the top three age

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group. And I mean it was absolutely

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phenomenal to see. I think there was a

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gentleman that was maybe 89 or 90 and he ran like a

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304 marathon and one his age group. I mean it was

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absolutely phenomenal. It was so

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unreal. It was just a very cool experience to kind

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of go see all that. And it, it's, you know, the great, the best runners in

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the world in your age group. So definitely a cool opportunity

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for anyone that's looking at doing that, you know, as

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they reach that kind of masters era of running, there's just

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so much more to see. It's like a lot of people say, oh, you better run

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now, because you're not going to be able to run later. And I'm like, I beg to differ.

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I see all these people doing this, and why not?

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You know?

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>> Charlie: Yeah. And actually, yeah, for, people that are

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in the, like, throws of toddler parenting

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like I am, it gives you hope that actually

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maybe when your kids are a little bit older and you can go and do

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these trips, that running is still there and you can still

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be competitive in your age group. Not that

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I'm competitive in my age group at all now, but, you know. You know what

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I mean? You can, but you can still have big goals.

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>> Heather: Absolutely. And I mean, bless you. I send prayers every

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day to my friends with toddlers, because I. My kids are teenagers now,

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so I get it. It's like my youngest is a 11 and

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it's a lot, you know, and I kind of did it backwards. I got married

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very young and had kids very young. And so now I'm in this age where

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I'm just barely in the masters and my kids

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are, you know, they don't need diaper changes

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anymore. And, you know, I can kind of

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explore that just a little bit more. Even though teenagers are busy

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and exhausting in their own way, love them, but, you know, it's

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a, it's a different chapter in parenting. And so, yeah, as

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you age towards that kind of masters era

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of running, it's really fun to see these people that

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are, you know, really still dabbling in this sport that

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is. It can be really hard on your body, and it's amazing to see people

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that have figured it out. And, I'm kind of in that era as well

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after my hip injury where I'm just not pounding as many

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miles. But I'm still, setting PRs. Like, I set

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three PRs this summer and I've never done. I haven't done that in

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years. So I think it's pretty cool to see what our body can

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do with the right kind of training and patience and,

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just consistency over time and nutrition.

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>> Charlie: I mean, this is a nutrition podcast, but yeah,

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yeah, I think that's, you know, is what I bang

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on about. It's like, so, like, you

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can't pour from an empty vessel.

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Like, you need to be fueling your body before, during, and

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after all of your runs and workouts and races. So that you

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can go again and again, which is what you need

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to be consistent and see improvement. So,

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yeah, my little pedestal.

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>> Heather: But I completely agree with that. I think you do have to

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pay attention to what, you know, obviously, you know, we've got our

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funny things where it's like we go run 18 miles and you're like, yeah, I want a

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donut or something, you know, but, like, really, truly,

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like, we're. When we're trying to fuel our bodies. And I've learned that more

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as I've gotten older, and a little wiser,

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hopefully. But, you know, like, we. We want to fuel our bodies

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correctly. And I do a meal prep company that really

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helps me just make sure I'm getting the right nutrients in my

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body as a competitive runner, you know, because you're right. That's something

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that we can control. And you can kind of get

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away with it sometimes in your 20s and 30s. That now that I'm in my

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40s, I'm like, oh, I can't get away with that anymore. I gotta be really

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careful, you know?

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>> Charlie: Yeah.

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>> Heather: So, yeah, definitely kudos to, like, not even just race day

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fueling, but, you know, proper nutrition and a proper

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carb load. I think you and I talked about that a lot in Boston about just

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doing a proper carb load. Like the three to, you

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know, depending on who you are, three to five to seven days

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before our table, like.

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>> Charlie: In the bedroom that I was sharing with some of the

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girls was literally just like a carb

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mess. You could just go over there and just like,

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so many different carb snacks and drinks and

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sweets and, pretzels and.

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>> Heather: Yeah, it was, yeah, like, snack, bagel. Bagel. Kindle always

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says, carry a bagel in your pocket. Just eat.

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And not that you're being mindless and making yourself sick, but really,

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truly, when you're trying to hit, you know, I think you and I were both

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trying to hit, what was it, five, 50 grammes of carbs

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before Boston, like, the three days leading up to it. Remember, like,

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we were sitting there at brunch, like, logging our carbs and,

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like.

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>> Charlie: You know, get an orange juice.

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>> Heather: Yeah, yeah, exactly. Which I actually really liked doing

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orange juice. I hadn't really done orange juice before for carb

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load. And I highly recommend that. That's. That was a good tip

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from you. And I think Claire said that as well. So that was a.

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>> Charlie: It's just an easy way. And it, like, drinks are

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my top tip for carb load. They're really

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easy way of getting in extra,

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like, Just sipping on carbs throughout the day, adding it in,

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it doesn't make you feel so bloated. especially

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things like an orange juice. Also just as, like, a nice

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addition to your breakfast or brunch without feeling

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like it's. Yeah, exactly. And it's like vitamins. It's one of

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your five a day. yeah, it's a good little.

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>> Heather: Absolutely. I think one of my new secret

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weapons is using orange juice. So everybody that wants a secret

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weapon drink orange juice. I think it's a good one.

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>> Charlie: Yeah. What are your three

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main tips or takeaways from Sydney

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marathon that you would share with an athlete or anyone

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listening today?

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>> Heather: Oh, my goodness. I mean, if you get the opportunity to go to

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Sydney, do it. I want to say they might have a lottery

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open right now.

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>> Charlie: Opens on the 10th, 10th of December, I

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think. Yeah.

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>> Heather: Okay. So, yeah, thank you. I'm glad you knew that. I did get an

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email and I knew it was coming up soon, but if you get the opportunity

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to go, like, figure out how to go and get there.

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Because that was one of the most phenomenal experiences of my

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life. Like, wonderful that the race went well, but

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also just a really nice trip for me and my husband. And we also,

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like, went to the sanctuary and got to pet

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baby kangaroos and made a koala bear.

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And, you know, like, we did the Sydney Bridge climb and climbed

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over the bridge. So just like, this city in general, like, I felt

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like, really welcome to the marathoners. And of course, it's a huge city. It

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has a lot of, you know, visitors all the

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time. But I just felt like it was a, really cool

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experience for the marathon to kind of

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show that, hey, we can hang with, like, New York

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and, you know, London and all these big marathons. Because

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it really is a city that, you know, it's a

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once in a lifetime type of trip. At least it was for me. I

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don't know if anybody listening, you know,

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lives in Sydney or has visited many times, but I'm hoping I can

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go get to go back sometime. But, So, yeah, so, I mean, like, just get

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there. Go and experience the city. Like, obviously go there for the

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marathon, but take in the city as a whole and just

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see. I mean, I don't know if you saw or if

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anybody else listening had seen the prom, the promotional

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video where they have a drone that flies over the bridge that you get to

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run over. And it's like, I have, like, literal goosebumps every time I

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see it. It's just phenomenal. Like,

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it's just an amazing place to go and have it be a

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destination race on top of it. So. So, yeah, if you get the

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opportunity to go, go. Don't. Don't pass it

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up. As far as the race goes, I would definitely plan

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on training, in different, you know,

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hot and cold temperatures as. As best as you can. Kind

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of like Boston, you know, like, the weather's just volatile

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and I would imagine, from what I've heard, Sydney's kind of been.

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Maybe it's. Maybe it's been different over the last 10 to 20 years, but

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what I've heard is it's been, you know, hot when you're cold, when you're kind of a

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thing. So, definitely prepare for the weather and the course

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by running some up and downhill stretches. I think that would

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be really helpful, for anybody that's prepping for

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those. They weren't super jarring, but just. There

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was quite a bit of uphill and downhill. Right. You know?

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>> Charlie: Yeah.

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>> Heather: So just.

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>> Charlie: You want to be mentally prepared for that as well as. Even

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physically.

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>> Heather: Exactly. And I think looking at a course map is lovely, but

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you don't know until you actually run it. But if you can kind of simulate that

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at home, Even if you're stuck on a treadmill, you know, there's.

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There's workouts that you can do where you're kind of simulating that

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uphill, downhill. And I. I definitely think that will.

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Will help anybody that has been, you know,

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wanting to practise their course beforehand. I think that's really,

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really helpful. And I do know I'll. I'm. I'll give a shout out to

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iFit. They. They did end up filming the race there. I. I

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wasn't filming it, but one of the local

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trainers from Sydney filmed it, which is really cool. So

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if you are an IFIT member and you want to, you know, run Sydney,

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I. I know that's going to be available on their treadmill, where they could

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actually practise it, so.

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>> Charlie: Cool.

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>> Heather: Yeah. And they'll. They'll mimic the best that they can. The.

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You know, they get a pretty, pretty accurate

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idea, of what it's going to be like. And they'll kind of mimic the hill, uphill

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and downhill, which is pretty cool. So.

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And then, yeah, just as far as, like, the final tip, I would

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just say, like, taking the finish line, because I,

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thought, like, we were just saying, like, no

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words like mind blown, just enjoying the finish line and

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take all the pictures and video, all the

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things, because that was probably the coolest

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race I've ever ran. Coolest international race for

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sure. But, yeah, definitely an iconic finish

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line to be proud of at the end. So,

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yeah, I just loved everything about it.

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>> Charlie: Oh, I'm so glad you had such a good time. Well, thank you so much for

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chatting with us and I'll leave

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your Instagram links and everything below

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in the show notes so that people can find you and follow

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you. And you are running Boston in

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April. That's your next race, right? Or next

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marathon?

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>> Heather: Yes, I am. yeah, Boston will be. Be the next big

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one. And yeah, I'm excited. It'll be number seven, Boston.

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And, yeah, it's going to be a party, as always. And yeah, thank

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you so much for having me on. And for anyone interested in Sydney, I hope it

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was helpful or just maybe a little bit of marathon strategy and

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feeling. And, so good to talk to you as always,

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Charlie.

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>> Charlie: And we just need to get you over to do London. That's

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on my list of to dos

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is get you here, please.

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>> Heather: Thank you. Me too. Let's find a way to get to London and

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we'll make that happen and we can run it together. That would be a dream come true.

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About the Podcast

Cook Eat Run
Real food talk for runners... evidence based nutrition for the 5K to ultra marathon
Cook Eat Run, a podcast that talks to runners about real food. Hosted by Charlie Watson; Registered Dietitian, author of Cook Eat Run, and thirteen time marathoner. I believe that nutrition shouldn't be complicated, this podcast brings you evidence based nutrition advice specifically for runners. Everything you wanted to know but weren't sure who to ask. Plus everyday runners achieving amazing things, from couch-to-5K through to multi-stage ultra marathoners.
Proudly produced by Decibelle Creative

About your hosts

Charlie Watson

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Hello, I’m Charlie – a runner, Registered Dietitian and lover of travel. I believe anyone can run a marathon, I’ve transitioned from non-runner to 16 x Marathoner and Six Star Finisher. My content champions fad-free, accessible wellbeing through fitness, nutrition and living life to the full. The Cook Eat Run podcast brings you evidence based nutrition advice specifically for runners. Everything you wanted to know but weren't sure who to ask.

Annabelle (Buckers) Buckland

Profile picture for Annabelle (Buckers) Buckland
Buckers is an award winning podcaster and producer, and founder of Decibelle Creative.
With a background in Radio production and presenting, Buckers brings her creative approach to our clients' podcasts, from idea conception through to launch. She also co-hosts the award winning comedy podcast At Least You Didn't.
Proudly fuelled by ADHD Buckers is also passionate about raising awareness and understanding of neurodiversity.