Episode 103
2018-03-15
— open the full-size coverHostsMelissa Erbacher Scott Trickett
GuestSteve Dinneen
Show notes
The parkrun adventurers are all about the minutes this week, and finding mojo we didn’t know we lost! And we’re back on the couch with Coach Dinneen who gives us training tips on aiming for parkrun PBs, hill running, shoe strategies and more.
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Enhanced transcript
Speakers named, sound described and segments marked by the editing pass — not yet checked by a person.
Read the transcriptGuest
Steve Dinneen
His 1,000th consecutive day of running, rotating multiple pairs of shoes to avoid injury, a listener question from Ryan on a training week aimed purely at a 5K/parkrun PB, uphill and downhill running technique, and whether the 10% rule applies to Mel's run-the-date challenge.
In this episode
Welcome starts at 0:15
Scott and Mel, with Mel tired from Run the Date at day 14 of 31 and having worked out the month totals 496 minutes; she ran ten minutes with a fast friend, Jerry, on Saturday, rediscovered her running playlist in the Sunshine Coast rain and is rotating two pairs of shoes. Mel recaps Facebook Live-ing JT's 250th run, the oldest parkrunner to reach it, on a wet morning with the community turning out; Scotty ran his 200th at Studley, where his mum came along only for Yvonne and the Event Director to rule it not a milestone, and he will walk Studley with Kasia next week. The coach is up next with a listener question, including shoe rotation and injury.
On the Couch with Coach Steve starts at 13:32
Recurring coaching segment with Steve Dinneen, who has just completed his 1,000th consecutive day of running. Covers shoe rotation to prevent injury (Brooks, cycling two-plus pairs so the midsole rubber can decompress, new shoes for long runs / old for short), a listener question from Ryan on structuring a training week when the only goal is a 5K/parkrun PB (minimum three runs: parkrun, a longer 7-10K run, and a faster session, with easy jogs added), uphill and downhill running technique (arms dictate the legs, short arms up, low and wide arms downhill, arms as a handbrake to stop), and whether the 10% rule applies to Mel's run-the-date month (it doesn't strictly at low volumes; foam roller, spiky ball, massage, hydration and iron instead).
Launches and anniversaries starts at 31:18"Where is the cake?"
Cardwell (QLD) launch was cancelled the previous week due to flooding and is rescheduled for this weekend; Coombs in the ACT launches as that territory's first trail run and first 2018 launch; Forest Lake in southeast Queensland is a second Queensland launch. Anniversaries at Campbelltown (NSW), Maylands Peninsula (WA), Rockhampton (QLD) and Yamba (NSW).
Sign-off starts at 33:10
Scott asked where they were headed: Mel to a parkrun holding a Cheers for Volunteers run with everyone wearing purple (Scott signed off wishing her fun at Kawana), and Scott back to Studley for no milestone reason, just because he likes going there. They laid to rest their competition to visit new events, looked ahead to international adventures and to the following week's episode before the live-recorded Shellharbour meet-up, and reported that Brendan had negotiated permission for fancy dress at the dinner venue provided nobody covered their face or exposed their midriff; Scott closed by thanking Mel for a short and sharp episode after feedback that some listeners' commutes are under an hour.