Episode 102

Episode details · 265 speaker turns · sound cues from context

00:00:14Melissa Erbacher: It's episode 102 coming at you from the Sunshine Coast and Victoria simultaneously because we can time and distance travel like that. My name is Mel. This week I hopefully have my co-host Scotty on the other end of the line. Scotty are you there? Yeah. I think he's keeping us in suspense. Scotty, are you there? Hello, Clem Fandango, can you hear me?

00:00:42Scott Trickett: You got it out of me with Clem Fandango. Hi, Mel.

00:00:46Melissa Erbacher: Thank you so much for showing up and joining us this week.

00:00:49Scott Trickett: My pleasure, as always.

00:00:51Melissa Erbacher: Good to hear. What is keeping you out of trouble at the moment?

00:00:57Scott Trickett: I started to plan for the listener meet-up. The countdown's on. What are we up to? About three or four weeks away?

00:01:04Melissa Erbacher: Yeah, it's getting soon. It's going to be episode 105, so we've only got three episodes to go until live studio outdoor audience.

00:01:14Scott Trickett: So our listeners should be booking flights, looking at accommodation, planning their weekends away, just like you and I are and have.

00:01:23Melissa Erbacher: It's pretty exciting. If people don't know about it, you've been living under a rock. But just in case you have been living under a rock, there is a Facebook page dedicated to the parkrun Adventurers Listener Meetup, and it has got all the juicy details about Gary Murphy very kindly released the schedule of events that are available, all of them optional, every single one of them going to be fun. So hopefully we have a lot of people involved in all of those across the whole weekend.

00:01:56Scott Trickett: The emphasis on fun. We like to do fun things.

00:02:00Melissa Erbacher: We do. We put the fun in dysfunctional.

00:02:04Scott Trickett: What I did on the weekend, I mixed pleasure and pain. I did something that was absolutely excruciating and completely destroyed my body. But I had a great time in the process, and this is all part of my training, maybe not purposely designed by the coach. Who's coming on next week, by the way, if anybody wants a question to fire at the coach, if you've got a running-related question for Mr. Dinneen, let us know.

00:02:34Melissa Erbacher: Even if it's not running-related, I'd be interested to see what kind of random things people come up with to ask the coach.

00:02:40Scott Trickett: I did a team relay on Sunday. And the idea of this team relay is, firstly, they started out with a schoolyard pick. So every runner was seeded. And guess where I was seated, Mel?

00:02:54Melissa Erbacher: Out of 28.

00:02:55Scott Trickett: There were 28 runners. Guess where my seating was?

00:02:59Melissa Erbacher: I don't understand what you mean by seeded. Could you please explain that?

00:03:02Scott Trickett: Oh, so they rated people on how fast they can run. So the fastest runner was seeded first, and the slowest runner would have been seeded 28th.

00:03:13Melissa Erbacher: Okay, well, at an educated guess, I'm going to say you were number eight.

00:03:21Scott Trickett: Try 28th. I was the slowest seed running on Sunday.

00:03:29Melissa Erbacher: Okay. Does that mean that you get some kind of awesome handicap or something like that? Like a reverse handicap where you get to start before everyone else?

00:03:40Scott Trickett: No, it doesn't quite work like that.

00:03:42Melissa Erbacher: No? Okay.

00:03:43Scott Trickett: No, but what it does mean is I was last picked, which I was thinking was going to be worse than it actually was because there were – Well, there were seven captains and 21 other runners, and the captains just picked through the field. And it's kind of demoralizing to see everybody get picked in front of you.

00:04:02Melissa Erbacher: Do they know what your seeding is? Do you have to sit there with, like, a little number plaque in front of you saying, oh, yeah, I'm 28?

00:04:10Scott Trickett: Look, this is a very organized group. Form guides are written.

00:04:13Melissa Erbacher: Ooh.

00:04:15Scott Trickett: Track times, PBs, parkrun times were all collated and given to the captains to help make their decisions.

00:04:23Melissa Erbacher: Did you have like a little bio so people knew you were like the parkrun adventurer, Scotty?

00:04:28Scott Trickett: Yes. Yes, that was included as well. Yep.

00:04:31Melissa Erbacher: And you still got picked last. I know. Oh my gosh.

00:04:35Scott Trickett: So anyway.

00:04:35Melissa Erbacher: It's like high school all over again for me.

00:04:37Scott Trickett: It was.

00:04:37Melissa Erbacher: Please continue.

00:04:38Scott Trickett: It was. But the byproduct of getting picked last is that I was... in the team with the fastest runner. And look, as a team, we didn't win the day overall. We finished fourth, which was OK. Just missed out on the top three. But I did get to spend the day with one of the most efficient and smooth runners I've ever witnessed. And they all have nicknames. And this guy's nickname is Smoothie. um because when people can run mel and they look good at it it's an impressive sight me on the other hand not quite there so we got the again the black and the white in our team because i am not a pretty runner there's no efficiency to my style and i think that contributed to me uh just being very sore in these uh following three days since sunday the calves are very sore. The glutes are a bit tender.

00:05:39Melissa Erbacher: So explain to me what the distance is in this relay and is it time or is it distance based?

00:05:46Scott Trickett: It's, there's different stages. So everybody in the team has to run a different stage. And those stages vary from three kilometers up to five and a bit kilometers. And some of those stages are all downhill. Some of them are seemingly all uphill. Others go down and up. And there weren't too many flat stages. And interestingly enough, the final stage that I had to run was all downhill. So it was three and a bit k's all downhill on a gravel road. And it was almost the hardest stage to run because it's almost as hard trying to stop yourself falling over, running fast downhill, as it is running uphill. Running uphill, you just get completely exhausted and your legs hurt. But running downhill, you're fighting against yourself because at one time you want to go as fast as you can. And if you let momentum do that, you'll be fine. But with me, if I let myself do that, I know what happens. I fall over and break ribs.

00:06:46Melissa Erbacher: I think we all know what happens. Yes. And gravity helps you as well. So that momentum, you can go as fast as you can possibly go, but because of gravity and the constant downward direction, you would go actually faster than, as fast as you could go.

00:07:03Scott Trickett: Yeah. And there's really a technique in it, and this is maybe something we'll ask the coach next week, because some people can fly down hills and others really struggle.

00:07:14Melissa Erbacher: Wow, okay.

00:07:15Scott Trickett: Yeah, but I'm sore.

00:07:16Melissa Erbacher: Big day.

00:07:16Scott Trickett: I'm sore from my training, and I'm very impressed with you. I see you've picked up Rowan's challenge from last week, and you're doing Run the Date your way.

00:07:28Melissa Erbacher: I am, and it was a dumb, dumb idea. It was, ah, I'm up to day seven today. Yep. And... When I got to day four, I think, I may have even sent you a message and said, what was I thinking? Like four minutes in a row. It was really hard. For perspective, I can't even tell you the last time that I ran without stopping, you know, for more than 10 minutes at a time. I would have to look up probably like the last organized running event that I did, which might have been A couple of years ago, when you think about, so nine months with the baby on the outside, nine months with the baby on the inside, and I drastically reduced what I was running when I was pregnant, just to be super on the safe side. It's been a long time since I've, yeah, my cardio is, my lungs have questions, my legs have questions. My brain doesn't even know why I came up with this. Like, what was I thinking?

00:08:36Scott Trickett: But isn't this a good way to ease back into it? Despite the fact that you're going to have to run every day, which you've created a streaky march for yourself. I have.

00:08:48Melissa Erbacher: And we all know how hard that was. Yes, but streaky September was different because streaky September you could walk and things like that. So I have been doing little warm-ups and things because obviously I'm still doing run down under two. So I want to, you know, get some Ks up. I want to get out of Canberra eventually. And I do want to increase my cardio and I do want to increase the distances that I'm running without stopping. However, it's not... It kind of goes against the recommendations of when you're building up your running... you're only supposed to build up by like 10% a week. And so I'm effectively going from nothing to way more than 10% a week when you consider it's, you know, what you did yesterday plus one every single day. And I know it's only minutes, but they all add up. And especially if you haven't, you know, been running without stopping for such a long time. It's, um, It's keeping me on my toes. It's keeping me going out there, which is great. I am also registered for a virtual run this month, which I got in the bag last night. That's the Time Lord one, where you had to run five kilometers before the 10th of March, which is great. I'm really, really enjoying these virtual runs for getting me out there and doing things. as well. So I'm using a combination of factors to keep moving. And at least this one, running the date my way, inspired by Rowan's run the date with kilometers, it's certainly getting me out there every day. And I'm appreciative of that.

00:10:33Scott Trickett: We're going to keep track. I hope you don't let us down. Because 31 minutes... Gee, thanks.

00:10:39Melissa Erbacher: No pressure.

00:10:41Scott Trickett: Well, there is a bit of pressure, Mel.

00:10:43Melissa Erbacher: You know what's worse? When we get to Palm 18, I'm going to have to run in Shellharbour without stopping, and there's going to be people there and around, and I'm probably not going to be able to go off and do it secretly.

00:10:54Scott Trickett: No. No, but you'll be up to 20 minutes a day by that stage.

00:11:00Melissa Erbacher: Yeah, over 20 minutes a day.

00:11:02Scott Trickett: You should be a running machine. It's actually, yeah, towards the end of the month, you've got a challenge.

00:11:08Melissa Erbacher: Yeah, I don't think I'll be a running machine so much as a running zombie who is exhausted and has dead legs and everything else is also tired. So destroying yourself at Sunday aside, how is the marathon training going?

00:11:25Scott Trickett: Still on track.

00:11:27Melissa Erbacher: Excellent. Well, we've got a guest who's going to help you with one aspect of that a little bit later on in the show as well. Nutritional-wise and drinky-wise... So I'm glad to hear that you're on track. We'll keep you that way.

00:11:42Scott Trickett: Why wait? Let's get on to Kelly right now.

00:11:47Melissa Erbacher: Oh, okay. Well, let's do it.

Nutrition Q&A with Kelly Hodges (segment not given a name on air)

00:11:56Scott Trickett: I've been trying really, really hard with my nutrition in 2018, and it's timely to get our nutrition expert, Kelly Hodges, back on the pod to inform us and enlighten us more about how we can improve our nutrition. Welcome back to the podcast, Kelly.

00:12:14Kelly Hodges: Lovely. Thanks so much for having me.

00:12:16Scott Trickett: And welcome back for 2018. Have you had a good start to the year? Is your nutrition on track?

00:12:23Kelly Hodges: Ah, absolutely. I've had a marvellous start to the year. And yeah, I'd like to think that my nutrition's on track. It would be a bit hypocritical if it wasn't. So I'm going to go ahead and say yes, it is on track.

00:12:38Scott Trickett: You've got that pressure, I guess. Sometimes I see I run past. I'm going off on a tangent already. Sorry, everyone. But sometimes you run past these boot camps and fitness clubs and the instructors out the front, and they're not the most fittest person in the world. And I wonder if their clients are questioning their decision. I guess, do you come across it in your field where you ever meet someone who's perhaps not slim and slender and looking fit and healthy? Yes.

00:13:05Kelly Hodges: Yes, absolutely. I remember even when I did my placement to become a dietitian and one of the dietitians that was running weight loss clinics was extremely obese. And I just remember thinking in my mind like, Why? Why are you so overweight? You're giving weight loss advice. Like, why do you not practice what you preach? And I think that's so important that you do practice what you preach because then you can kind of, you can show people what you're doing not only works, but you choose to do it because you feel better, you have more energy and you actually enjoy doing doing it it's sustainable as opposed to saying hey guys you do this but i'm not going to do it because that doesn't sound like fun so yeah i do come across it quite a bit and it's um it's quite alarming actually yeah i wonder i wonder if they're people that have have learned the error of their ways and they're coming back from being overweight or unfit we'll give them the benefit out maybe Yeah, like you do hear some of those where people can be, I don't know, struggling with weight all their life and then they start to learn more about nutrition or they even go and study nutrition because they can't fully comprehend why they can't lose weight. So they may go and study nutrition, go and study to become a personal trainer and then as they are implementing or as they, I guess, are helping others, they're also implementing the changes for themselves and then they're also benefiting from that. And I really like that because then, I mean, the person can really relate to the people that they're seeing and then also they can show all the benefits of what they're doing and really just practice what they preach. And so I like that because that's like a nice journey with everybody. But I think when it's just... they just aren't a model of who they're meant to be when they're not obviously doing what they're telling others to do. I think that's when maybe it's not as easy to listen to advice from them.

00:15:12Scott Trickett: Yeah, well luckily, as I said, you are a pitcher of health. So I've got a question for you. It's been hot over summer and I've slipped into a little bit of a bad habit of having a Gatorade or a Powerade on the really hot days after a big session. I think I'm doing the wrong thing. Am I doing the wrong thing? Are these things good for me or should I stick to water and coconut water?

00:15:38Kelly Hodges: Well, I guess you have to ask yourself, why do you need the sports drink? So when you're having your Gatorade, why do you have your Gatorade? What are you trying to achieve from that?

00:15:48Scott Trickett: I'm just really thirsty. And I just assumed I believe the marketing hype that this will get me rehydrated quicker.

00:15:56Kelly Hodges: Okay, all right. And I guess for some people, absolutely, like the sports drinks are really helpful to get rehydrated. But at the end of the day, if you're after hydration, the hydration part is just the water in the drink. So if you were to just drink straight water or coconut water if you wanted, would also get you just as hydrated. I guess with the really hot days as well where people are, Sweating a lot more, especially here in Queensland, and when you're sweating, you're also losing your electrolytes, so your sodium, potassium, magnesium, all of those. When you're losing those, you can become quite fatigued, and so your body does need them, and so some people do reach for a slightly higher sweeter beverage to kind of give them a bit of a pick-me-up to not only rehydrate but it's cooling and it's also got the sugar in there so that they feel that they've got more energy and so Like I was saying, in Queensland, when it is so hot, you can see that a lot, but I guess you have to come down to the question, do you need it? And in probably about nine out of ten scenarios, the answer, unfortunately, will be no. You don't need it. There are other ways to get your hydration, whether it be if you're just thirsty, whether it be just some water or... I don't know, even some vegetable juice if you're wanting a bit of flavor there or the coconut water like you spoke of. If you've been sweating, just making sure that you've got those electrolytes in your food and if you've got them in your food, and that's honestly just following adequate fruit intake, adequate veggie intake, putting a little bit of salt onto your meals, you shouldn't become deplete in those electrolytes. And so generally speaking, no, you don't need the sports drinks.

00:18:00Scott Trickett: Okay. Now the other thing I see is my daughter is nine and her friends are drinking some of these sports drinks and Kasia has asked to have a sip when I've been drinking it lately. My gut tells me this is not a good thing. The kids shouldn't be drinking a Gatorade.

00:18:18Kelly Hodges: Yes. Your gut is 100% correct. It's really quite scary to just have a look at the nutrition of the sports drinks because, I mean, when you're having a look at the sports drinks, you've got the water as the bulk, which is great. You definitely need that. But then you've also got added in refined sugars, right? And when sugars are refined, it means it's got no fiber there. It's got nothing to slow its absorption. So as soon as that sugar goes down the esophagus, it's going to get pumped straight into the bloodstream, which will cause a sugar high. And as we all know, followed by a sugar high, if you don't have any fiber there to compensate, you'll follow a sugar low where you'll become really lethargic, low on energy, and actually reaching for another one, needing another kind of hit of sugar. And so with the sports drinks, it's got the hydration, it's got the sugar, it's got electrolytes, which is good, but then it also does have artificial colours, artificial flavourings, additives, all of those things which we... we absolutely know aren't good for us. They aren't natural. They shouldn't be in the human body. So when you see youngsters, like especially not even teenagers, having these sports drinks already, it's really quite scary just to think that they're sucking these sugar-filled things that are so artificial for the body instead of just having something more nutritious and something that will actually benefit them and help them grow and give them the vitamins and minerals that they need.

00:19:56Melissa Erbacher: It's a bit of a slippery slope. You mentioned electrolytes before and I know that this is a bit of a big deal for people who are running longer distances as well because obviously water is not enough when they're losing all their salts. Scotty mentioned drinking afterwards to rehydrate but what would the recommendations be for you're going for a long run and you want to hydrate beforehand? I know I have a lot of trouble personally hydrating while I am running. My stomach doesn't cope well with taking in too much, whether that's fluids or foods. So what would you recommend, Kelly?

00:20:39Kelly Hodges: Well, I guess just if we go back, first of all, just to explain electrolytes to anyone who's not familiar with them. So electrolytes, can be explained as the power lines of the human body. And so they're constantly conducting electrical signals. What they actually do is they maintain fluid levels, your acid-base balance. They help with muscle function. So they definitely are needed, especially through exercise, through long endurance sort of running. When it comes to replenishing electrolytes, if you find that you can't really be drinking on the run, you can get those little sachets where they are all the electrolytes in them and you can be having those sachets. You can also get some electrolyte kind of capsules and tablets. Then at least that way, when you're out running, it would just be a matter of having one of these, like with a little swish of water as opposed to consuming 600 mils of sports drinks in order to get that same amount of electrolytes. So it's just like a nice condensed, concentrated amount of electrolytes all in one shot.

00:21:56Melissa Erbacher: I know before really long runs we would actually hydrate the day before but there are also issues with something called hyponatremia when people don't take in enough salts. So salts are different than electrolytes. I'm not guessing but you know, I'm putting the two together now because whenever I think of an electrolyte drink, I just think of it's going to give me my salts back. Is that obviously wrong?

00:22:23Kelly Hodges: No, no. So salt is considered one of the electrolytes. So hyponatremia is when pretty much you've got too much water in your body and too little salt because when When you've got salt in the body, it acts like a sponge and it absorbs all the water. But if you're hydrating for a few days before your run, then you're going to actually, I guess, change that balance. You'll have less salt than water in your body. You'll have less salt than you actually need in your body, which is not good. That's really dangerous. It can become quite dangerous. If you're hydrating a few days before the run, whether it's a long distance or whatever you might be doing, it's a good idea to also add additional salts and electrolytes to your food as well. And, I mean, that's honestly just having your brekkie, if you're having a couple of eggs, cracking some salt and pepper over it. having your lunch, doing the same, having your dinner, just so that you've got a bit more salt in you so then the salt can actually absorb the water as opposed to causing hyponatremia where it's only the water without the salt retaining it.

00:23:39Scott Trickett: Now also linked to this, Kelly, on the weekend I destroyed myself. I had a really hard run in the hills and when I came home on Sunday night and went to bed, I was cramping uncontrollably. I was getting a lot of cramps in my calves and my feet. So obviously I was lacking something. What can I do to avoid cramping hours after my long run?

00:24:05Kelly Hodges: Yeah. And that's really common. I get that after playing soccer as well. I played soccer last Friday night. And then all Friday night and into Saturday morning, I was getting cramps in my calf muscles. With the cramping, that is said to be due to a magnesium deficiency, and it doesn't have to be a long-term deficiency. It can just be an acute deficiency where you have used a lot of your muscle stores, you've used a lot of your electrolytes, and now you don't have enough magnesium in your body. So for lots of people, especially distance runners, people who are constantly putting their body under some form of pressure, then a magnesium supplement can be really, really helpful. The magnesium itself works to relax muscles. So for if you're cramping the magnesium because you'll see you've got like magnesium spray for instant relaxation of muscles where you just spray it straight onto the affected muscle But magnesium itself the whole or one of its roles is to relax muscle So when you're cramping it will work to relax it if you do have stores of magnesium in your body and If you take, for example, a magnesium supplement before you go for that really long run or even just a daily magnesium supplement, it's going to reduce you cramping in the first place because your muscles will be more relaxed in the first place.

00:25:36Melissa Erbacher: Magnesium is everybody's friend. I know when I was pregnant, I was just woken up in the middle of the night at random points with leg cramps and it was excruciating. And one of the most random things as a side effect of being pregnant is to just have your muscles all cramp up in your legs and wake you up in the middle of the night.

00:25:56Kelly Hodges: Oh, that would be terrible. I get that in winter actually. I get cramps a lot more in winter than in summer because And in winter, sometimes I can get cramps like you in the middle of the night and I'll literally have to leap out of bed, stretch out my legs. It's two in the morning and it's just the worst thing ever. But yeah, so magnesium definitely is everyone's friend. You're spot on.

00:26:18Melissa Erbacher: Speaking of everybody's friend, and I did touch on it before about nutrition during long runs and my belly not being able to handle things, what I know after a long run or even after any sort of workout, it's recommended that you eat something or take some food in so that your muscles don't start cannibalizing themselves. So you can actually build more muscle and things like that. Can you go into that in a little bit more depth, Kelly?

00:26:51Kelly Hodges: Yeah. So with, I guess, post-run nutrition, so after you or when you exercise, your body is using a lot of the fuel that you've got there. If you don't have enough sugar stores, it will start using your fat stores. And so it is obviously a very energy costing sort of exercise. When you finish, you need to pretty much rehydrate, replenish, and repair. Those are the three R's that lots of people just find that easy to remember. So when you rehydrate, that's looking directly at your fluids, just having a look. With so much sweating, you need to make sure that you've got that fluid back in your body so that you're – For your blood, most of your body is made with water. So you need to be putting that fluid back in your body, depending on how much you sweat will depend on how much fluid you need. And you can generally gauge that yourself with just your general thirst mechanisms. When it comes to replenish, that's replenishing muscle glycogen. So that's having a look generally at carbohydrates and so just putting those sugars back into your body so that your body can use them to recover. with carbohydrates it is interesting and the research will continue to evolve but they are saying that potentially carbohydrates aren't as needed as we once thought after a longer run or after exercise so it's just something to keep your ear to the ground to and just follow that but rehydrate replenish and then the last one is repair and that's repairing damaged muscles and with the Repair that has a look at protein. And so with protein, as most are aware, that's things such as your eggs, your animal sort of sources like steaks, chicken, fish. It's also things like milk, yogurt, nuts, seeds, peanut butters, that sort of stuff. And so When you finish any sort of exercise, whether it's a 5K or whether it's a really long distance, the amount you need will definitely differ, but you need to rehydrate, you need to replenish your muscle glycogen stores, and you need to repair your damaged muscle tissue. The other thing which doesn't unfortunately fit into the R's, which makes it a bit harder to remember, is also those electrolytes that we spoke about earlier. So if you're not having the sports drink, something that you can do there is actually make your own drinks. And so have you guys ever made your own sports drinks or sport drinks alternatives?

00:29:45Melissa Erbacher: I've often made a smoothie to have afterwards, but not an actual sport drink, no.

00:29:52Kelly Hodges: Yeah, so I had, just before I jumped on here, I had a quick look at some easy ways to make a sports drink just because lots of people, they like having a bit of a sports drink and these are just some easier ways to do it. And so, for example, a homemade sports drink, like they've got here a homemade Gatorade recipe. This is from wellandgood.com. Homemade Gatorade recipe is three cups of water, a cup of orange juice. With that orange juice, you'd want it to be 100% orange juice, not orange cordial or anything like that. So 100% orange juice. half a cup of lemon juice that can be freshly squeezed ideally, three tablespoons of honey and half a teaspoon of salt. And then you just toss all the ingredients in a blender, you mix and then serve that over ice. I mean, that's something that you can make up ahead of time. The orange juice gives you your carbohydrates in there. The honey is a great source of your carbs as well. You've got your electrolytes or some of your electrolytes through the salt. And so that helps you to rehydrate and also get your muscle glycogen to be replenished as well. So you can be using something like your homemade drinks for your electrolytes. Otherwise, like I was saying before, salting the foods or using supplements if need be as well.

00:31:23Melissa Erbacher: There you go, Scotty. I know how much you love to make things from scratch.

00:31:26Scott Trickett: Yeah. I'm big in the kitchen, so that's great.

00:31:29Kelly Hodges: That's awesome. That's so good. Well, have you ever made a sports drink then?

00:31:33Scott Trickett: No. No. No.

00:31:35Kelly Hodges: There's so many recipes. If you just Google like homemade sports drinks or DIY sports drinks, there's so many. And they pretty much just water, a bit of fruit, some electrolytes, and then something to sweeten. So it's kind of like a diluted fruit juice, which is exactly what your body needs. And I mean, it's got

00:31:54Scott Trickett: no artificial colors or flavorings or anything like that that the regular sports drinks would have okay i'm up i'm keen to give it a try i guess it just gets back to it's it's not as convenient like there's a bit of preparation and organization involved in that that's not my strongest suit at four or five o'clock on a sunday morning but i've got to change my ways so

00:32:18Kelly Hodges: You can make them like literally like a week before. So if you've got time like during the week or something, you can make a big batch and then use it up on the weekend or, yeah, just see how you go. Get a friend to do it as well.

00:32:35Melissa Erbacher: Especially important now, Scotty's training for a marathon this year, so he knows he's going to be out running six days a week. He's got no excuse not to be organized.

00:32:44Kelly Hodges: Yes, well, you have to be organized then. That's amazing. Which marathon are you doing?

00:32:48Scott Trickett: I haven't nailed it down just yet, but this is the year that I have to finish a marathon, so we'll wait and see.

00:32:57Kelly Hodges: Yeah, good on you. You'll find with muscle cramping through your training and through on the day as well, you're Be very well. If you already have cramps, you'd do very well to have a look into a magnesium supplement just to try and deter that a little.

00:33:16Scott Trickett: I will. I'll go down to the chemist and get myself some this week.

00:33:21Melissa Erbacher: I love your three R's thing, Kelly, and we'll just add an E to the end of that for your electrolytes as well. It's not that difficult to remember. On the repair factor, is it true so effectively every time you work out, like when you push your body beyond what it's normally done before so you can strengthen or improve, is it true that your muscles are actually getting damaged and hence the need to repair?

00:33:50Kelly Hodges: Yes, yes, absolutely. And so when you're exercising, you are creating like small tears. You are actually damaging your muscle, but it's not in a really terrible way that you can't fix it. It's in a really beneficial way. So when you do cause damage and you repair it, your muscle does become stronger. It synthesizes. It becomes bigger as well. And so, yes, that is true. It sounds bizarre, but it is true. Okay.

00:34:20Melissa Erbacher: And is the body's ability to repair itself slowed down, I guess, if you don't take in the right nutrition afterwards?

00:34:29Kelly Hodges: Yes. And so when it comes to the nutrition side of things, if you go through a big session and you don't really have any post... post-workout nutrition and you need it, your body just doesn't have all the things that it needs to do the repairing. And so what you'll find is you may have a longer period of time that your body's working to repair your muscles as opposed to doing it nice and efficiently. So, for example, you might find that you – you can be quite sore for a few days after, whereas if you have the right nutrition, you find that you can recover a lot more quickly. And so having the right nutrition, and generally they say actually within 15 minutes and then also within half an hour, so two bouts of nutrition after a run or after exercise, is what's required and because it's then when the body's actually repairing. So if you do your long run and then you wait, I don't know, wait two, three, four hours until your next meal, your body's already trying to repair. So it won't have what it needs there. So it will be a much slower process. But I do have, if you guys have time, just very quickly some examples of what you could be having which would meet your three R's and your E's. after a long run just so that people can go away with knowing exactly what they can have after a longer run. So with it, because we need to rehydrate, replenish, repair, and then add in the electrolytes, It's really, really easy. So just a couple of quick examples would be you finish your run, 200 grams of a full-fat Greek yogurt, a piece of fruit, so something like a peach or a piece of watermelon, something like that, and some water. That would get you there. Another example would be those little protein balls that you can make. It's got nuts, seeds, coconut oil. salt, all of that sort of stuff in there. You have two to three protein balls, a handful of nuts and some water or your homemade sports drink. And then another example would be your homemade sports drink, a salted trail mix. So the trail mix having the dried fruit in there as well. So you've got your carbohydrates and a boiled egg. And so it doesn't have to be this crazy elaborate sort of nutrition. It's just something quick and easy on the go. You grab it. They say for 15 minutes, try and have something within definitely within half an hour. Make sure that you've got something in your body just so your body can be using it to repair itself.

00:37:15Scott Trickett: This is all great advice this week, Kelly. This is awesome. I feel like I've learned something after our chat this week. So thanks for coming back and sharing all your knowledge with us and our listeners.

00:37:27Kelly Hodges: You're welcome. Thank you so much for having me. And yeah, if anyone has any questions, they're welcome to definitely send them in. And even if it's anything about this post-run nutrition or energy drinks or sports drinks or anything like that, they're welcome to send them in.

Channel 5 News Crew

00:37:55Lyndell Murray: G'day parkrun Adventurers, it's Lyndell here reporting in for the Channel 5 News crew and this morning I am at White Rock parkrun out on the southwestern boundary of Brisbane in Ipswich City Council area. Now White Rock is... Look, I've been meaning to get out here for a while now because it's a trail parkrun, my favourite. So here I am on their first anniversary. Now, there's no costume theme today but I have spotted one chap in particularly interesting attire so I'll try and talk to him. um a couple of other ladies also rocked up in some interesting attire so so let's just see how i go tracking down some interesting content for you after the parkrun talk to you then all right so i found some costumed blokes hey what was great here today at white rock was that there was a few people that took it upon themselves to dress up and what was really exciting is it was the blokes because usually it's the chicks that like dressing up but these dudes are into it so what's your name what are you dressed as

00:38:56Huy Nguyen - White Rock parkrunner celebrating his 100th: Mark Newman, I'm Bob Marley. Huy Nguyen, and I'm dressed up as Angus Young from ACDC.

00:39:02Michael Chandler - White Rock parkrunner: Michael Chandler, and I'm dressed up as Angus Young from ACDC.

00:39:07Lyndell Murray: So there's two Anguses. Are you saying you're the Anguses or the Anguy or the... We're the Anguy. Anguy, that's a good call. Now, so tell me, why is it that you're dressed up when there's no theme?

00:39:20Huy Nguyen - White Rock parkrunner celebrating his 100th: Yeah, it's my 100th parkrun. And so I thought of a theme. I like music. And so I thought, look, we'll do a music theme where everyone can either dress up as their favourite musician or in some cases, their favourite band.

00:39:38Lyndell Murray: So it's nothing to do with white rock and rock stars?

00:39:42Huy Nguyen - White Rock parkrunner celebrating his 100th: No, but that's a good point you raise. I didn't think of that. Good idea.

00:39:48Lyndell Murray: Let's just make it that then. So just describe your costumes for me.

00:39:53Huy Nguyen - White Rock parkrunner celebrating his 100th: We've got Angus's live performances. We've got a suit, we've got a tie and long socks.

00:40:05Lyndell Murray: So you like the schoolboy Angus's?

00:40:08Michael Chandler - White Rock parkrunner: Yes, that's correct. And it was a long way to the rock today.

00:40:13Lyndell Murray: Boom tish. Now, what about you? What are you wearing today?

00:40:18Mark Newman - White Rock parkrunner: Yep, so I've got Bob Marley's woolen headgear as well as multiple dreadlocks. My daughter gave me a ready beard to wear along the occasion and Bob Marley's cool sunglasses as well as a shirt that has lots of marijuana painted on it. Fake marijuana.

00:40:34Lyndell Murray: Fake marijuana. It's not actual leaves taped to his shirt, everybody. I'm not going to smoke my shirt. None of that at parkrun. It's a family affair here. That's right. And so did you have all of these things in your wardrobe and you just pulled them together?

00:40:49Mark Newman - White Rock parkrunner: Yes, we have a number of different things. Huy will dress up at the drop of a hat. If there's ever a reason to dress up, Hoy will do it. So we thought when he wanted to dress up for his 100th, we should all support him and follow his theme.

00:41:00Lyndell Murray: Excellent. Nice one. It wasn't hot in that hat at all, right, the woolen hat?

00:41:03Mark Newman - White Rock parkrunner: No, very cooling, yes.

00:41:05Lyndell Murray: Very cooling. And how about you in your school uniforms?

00:41:09Michael Chandler - White Rock parkrunner: I owned all of this except for the hair. The hair was the only thing I didn't own.

00:41:13Lyndell Murray: I thought it was your actual hair.

00:41:14Michael Chandler - White Rock parkrunner: No. No? It should be. But Slash will get jealous.

00:41:20Lyndell Murray: So to just explain that, this hair is like a... A very big afro.

00:41:27Michael Chandler - White Rock parkrunner: Yeah, it's like a mop gone wrong.

00:41:29Lyndell Murray: Like a mop gone wrong, yes. And your natural hair, Huy?

00:41:34Huy Nguyen - White Rock parkrunner celebrating his 100th: Yeah, no, I've decided not to do the Angus thing. I've got my suit. I had to buy all this just for my white horse.

00:41:44Lyndell Murray: All right, well, thanks for your time today. Congratulations on your 100th parkrun, and hopefully I'll see you again at White Rock parkrun.

00:41:51Huy Nguyen - White Rock parkrunner celebrating his 100th: Thank you. Thank you very much. Thank you.

00:41:53Lyndell Murray: Alright, so another gang of costumed gals this time. I'm here with the Spice Girls. What's your name? Who are you dressed as?

00:42:01Unidentified speaker: Amy, Scary Spice. I'm Nikki, I'm Sporty Spice. Jane, Ginger. I'm Jackie, I'm Baby Spice. Kathy, Posh Spice.

00:42:09Lyndell Murray: Alright, now, so you dressed up today as the Spice Girls. Why did you pick the Spice Girls?

00:42:15Unidentified speaker: Because babies wanted to be a Baby Spice forever. Making her dreams come true.

00:42:21Lyndell Murray: Well, that's what parkrun's all about, right? Just making dreams come true week after week after week. Now, are you guys local parkrunners here at White Rock?

00:42:30Jenny - White Rock parkrunner: No, I am not.

00:42:31Unidentified speaker: I've run here a few times. We're all part of Springfield Runners Group, so we all run locally. We all do slightly different parkruns, I think, most weeks, but we all came together for Huy's 100th.

00:42:42Lyndell Murray: Awesome. Well done. And what other parkruns have you guys done? Augustine Heights, Rocks Riverside, Stanthorpe. South Bank. No, not South Bank.

00:42:53Lee - Event Director, White Rock parkrun: I run here a lot at White Rock, yeah.

00:42:55Lyndell Murray: So you run here a lot? So it's a spicy parkrun out here at White Rock? No, it's very gingery out here at White Rock. Oh, gingery. Yes. See, I don't know my spice girls. I was flat out figuring out that Angus was Angus. I don't know.

00:43:08Huy Nguyen - White Rock parkrunner celebrating his 100th: We've got some aftershave and come as old spice. Sorry?

00:43:12Michael Chandler - White Rock parkrunner: We've got some aftershave and come as old spice.

00:43:14Lyndell Murray: Well, you could have done that. And lastly, what do you guys like about parkrun?

00:43:20Unidentified speaker: It's very inclusive. It's always great fun. Everyone fits in. The friendships. It's awesome.

00:43:30Lyndell Murray: Way to go. That's awesome. Thanks so much, Spice Girls. Thanks for talking to me on the podcast and keep parkrunning.

00:43:37Unidentified speaker: Thank you. Bye.

00:43:40Lyndell Murray: Okay, so post-race, I've found Jenny. How are you going today? A bit warm, yeah. Yeah, a bit warm. We're both standing here dripping.

00:43:47Jenny - White Rock parkrunner: Yes, we are. I think I'm sweating more than I drank. Now, White Rock is your home parkrun, you were saying? Yes, it is, yeah. Yeah, I love it here. And what do you like most about White Rock? I love it that you're out in nature and you're seeing nature and running and the people and, yeah, it's good. Friendly people here? Absolutely, very nice.

00:44:09Lyndell Murray: Thank you.

00:44:10Jenny - White Rock parkrunner: And have you done the other Ipswich Park ones around the place? I have. I've done Ipswich and I've done Augustine Heights, and that's probably all I've done locally, yeah.

00:44:18Lyndell Murray: White Rock's your local, though. Yeah, it's mine.

00:44:21Jenny - White Rock parkrunner: It's mine. You can't take it.

00:44:24Lyndell Murray: I'll stick with Bunyaville. You're all right. Thanks for talking to me today, Jenny. Thank you. I'll see you at Bunyaville. Excellent. Do come and visit. Now, I've just caught up with Caroline and Ella. How are you going today? Good, now. Sweaty. It is a bit sweaty today, isn't it? Now, I wanted to talk to you guys because you guys won awards at the beginning of the day. Congratulations. Now, what did you get your awards for?

00:44:53Caroline - White Rock parkrunner: Most runs at White Rock and I got the second most PBs. I think it was.

00:45:00Lyndell Murray: I think you're right, so out of 52 runs you've been here 34 times, I think I heard? 35? 35? Yeah, I think. So that's a pretty awesome effort. And Ella, what about you? Is it the same award for you? No, not for the PB, but for the first run, yes. For the most runs. So you've been running out here a lot too?

00:45:22Ella - White Rock parkrunner: Yes.

00:45:22Lyndell Murray: So what do you like most about parkrun, Ella?

00:45:26Ella - White Rock parkrunner: Having fun and getting stronger.

00:45:28Lyndell Murray: Now, this is a good place to get strong because there's lots of hills, isn't there?

00:45:32Ella - White Rock parkrunner: Yes.

00:45:32Lyndell Murray: Do you like the hills?

00:45:35Ella - White Rock parkrunner: Yes and no.

00:45:37Lyndell Murray: That's a very good answer. Now, how about you? What do you like about running at parkrun and running at White Rock?

00:45:44Caroline - White Rock parkrunner: Yeah, probably the hills and all the great people that come out and run and make it really enjoyable.

00:45:50Lyndell Murray: Yeah, it's a nice spot here.

00:45:52Caroline - White Rock parkrunner: It is. Well, yeah, to keep coming back all the time.

00:45:54Unidentified speaker: Yeah.

00:45:55Caroline - White Rock parkrunner: It's pretty big.

00:45:57Lyndell Murray: Awesome. Well, thanks for talking to me on the podcast. Congratulations on your awards. Have a great day. Thank you very much. Thank you. Alright, so Anita, I've taken you away from your official duties for the day. You've got the most important job of cutting up the anniversary cake. How was your day today?

00:46:14Anita - White Rock parkrun volunteer: Today was really, really good. First, it's the first birthday and then also it's the first time I've ever actually run the entire White Rock parkrun, including Roxy's Rise, which has been a nemesis for me for six months. Roxy's Rise is just past the 3k mark and it's this giant hill that is very daunting you get halfway up and think you're almost there and look up and go oh no and and realize that you're not but I made it up all the way today which I'm really really proud of so it was really good because after that you're pretty much coming downhill so it's a good good way to finish the day and finish the morning so

00:46:49Lyndell Murray: Yes, well when I was running down on the way out, I said to someone who was around me, this hill's really going to suck on the way home, isn't it? And they went, yep. So, and I set that as my goal as well, I wanted to run all the way up. So your first time today doing that?

00:47:05Anita - White Rock parkrun volunteer: Yep, first time today doing that. I was really, really proud of myself, so yeah.

00:47:10Lyndell Murray: Well, you should be, Anita, and you got home in time to cut up the cake and sort us out with parkrun cake today. What's your parkrun story? How long have you been parkrunning for?

00:47:20Anita - White Rock parkrun volunteer: I've been parkrunning for about two years, on and off. more consistently in the last six months. My boyfriend's one of the run directors out here at White Rock, so he has encouraged me. Encouraged. Encouraged me to come out, so I've done a fair bit of volunteering out here, but I've also run it a few times, a couple of times by myself and a couple of times with the kids. So this is the first time I've run by myself in quite a few months, and so it was really nice to... Just run it, not have to change pace or anything like that and be able to just focus and go, right, I'm going to make it up this hill. I will make it up this hill today and actually achieve it was really good.

00:48:01Lyndell Murray: Well, well done. Thank you for all your work volunteering here at White Rock as well. And hopefully I'll get back out here and see you again.

00:48:07Anita - White Rock parkrun volunteer: Awesome. Thank you. Nice to see you today.

00:48:10Lyndell Murray: Okay, so I've tracked down Lee, who's the event director. How are you going today and how did the anniversary go?

00:48:14Lee - Event Director, White Rock parkrun: Fantastic. It's a great anniversary. It's celebrated every year around my birthday as well. We started last year on my 50th birthday, so it's great to have a weekend of celebration of White Rocks' birthday with my birthday. Well, happy birthday.

00:48:29Lyndell Murray: Did you say it was your birthday at the beginning? You got the little other little boy up and made him sing happy birthday. We didn't sing happy birthday to you though.

00:48:36Lee - Event Director, White Rock parkrun: No, well, you know, it's the kids' birthday. It's all about the kids. We have the kids cut the cake. We make a big fuss of the kids that come out. And really from the start, this parkrun, we had a real focus on getting as many adults, well, you know, it's about everyone, but often for the parents to come out, the kids have to be made to feel welcome and the kids have to want to come So we make a fuss of the kids, so then the kids are asking mum and dad to come. So, you know, it just makes it easier. It makes it so much easier if the kids are not telling mum and dad that they want to stay home and watch cartoons. We have a great community of kids that come out. We get them volunteering and we give them jobs, make them feel really special. So now the kids sometimes are pressuring their parents to come to parkrun.

00:49:19Lyndell Murray: How terrific. And I see that a lot at parkrun. Sometimes it's the kids dragging the parents along and sometimes it's the parents dragging the kids along. So you've tackled that problem and just said, let's get the kids excited. Exactly. Exactly. The more excited the kids are, the more excited the parents are. That's a fantastic attitude. Now, how many runners did you have today?

00:49:40Lee - Event Director, White Rock parkrun: Well we had just over 100 today and for a lot of parkruns that's a small group but for us we're really happy to break the 100 barrier. It's not an easy parkrun, it's a trail and you know look that has its idiosyncrasies where people get a little bit frightened but you know we love it, we love our community here.

00:50:02Lyndell Murray: It is a wonderful community. Now, just on it being a trail run, I do just have to ask you a question for Scotty. Scotty, you'll want to know this. What's the stack count here at White Rock?

00:50:12Lee - Event Director, White Rock parkrun: Well, would you believe in a year we're still under... Probably under about five stacks. We have very, very few. And I'm really surprised to hear that. And I'd really love to hear the stats for, you know, road parkruns and see how many stacks they are. Because I think if a stack count winner is of the lowest, we'd probably be up there winning. So I'd challenge any other parkruns to beat our record. Excellent, it's good to hear.

00:50:37Lyndell Murray: You're right, people do get a bit frightened about trail running so it's great to know that you have your wits about you and that's what helps people stay on their feet.

00:50:46Lee - Event Director, White Rock parkrun: Well it does and we really like to promote that this is not about a race and I think that's the same for all parkruns but we really push the idea that this is a trail, it can be challenging So we suggest people every week to adjust their speed to suit the ability and the terrain and we're really clear on where the challenges are on the course but we also too have a really solid community here of regulars that are so encouraging to newcomers and you know if anybody's finding it challenging there's always somebody that'll drop in and run with them.

00:51:16Lyndell Murray: Wow, that's terrific. So that's great. We've talked a bit about the community and the kids that are around and Ella's here. I spoke to her a bit earlier. She's already been interviewed about her fabulous achievement today.

00:51:28Lee - Event Director, White Rock parkrun: This is one of Owen's family and one of our amazing supporters that have been here nearly every parkrun and there are Fantastic local family that the whole family comes almost every week. They come here and give me their hugs and I get to see the kids and we get to play games.

00:51:46Lyndell Murray: How terrific. Now, how about you? What's your parkrun journey? Are you a runner? Did you get involved in parkrun that way or how did this all come about?

00:51:55Lee - Event Director, White Rock parkrun: Well, look, a couple of years ago, maybe probably only two or three years ago, my PT told me about parkrun at Augustine Heights. And I tried and failed dismally where I could not run a kilometre without stopping. And when I finally achieved that 5K barrier, I almost passed out at the end and I was so mortified that I didn't go back for ages. So eventually I worked up the guts to go back and give parkrun another try. And then actually started running more and won an event into the Sunshine Coast Marathon and thought, well, you know, I'll give it a red hot go. And then just started running. Now, I'm a back of the pack runner. But what I really like about that is it doesn't matter how slowly you run. If you just keep putting one foot in front of the other, you can get anywhere. So now this, well, just last year I've run my first ultra run. So, you know, we've got a really great group of people here that are starting out but can see that what they can achieve with starting at parkrun. So coming to White Rock, there was a suggestion from the then event directors at Augustine Heights because it was getting quite large. And through starting with parkrun and, you know, my running journey, I developed a real love for the White Rock area. And it was suggested that, you know, I might like to consider... opening an additional parkrun to Augustan Heights and Ipswich. They're the three, well, they were the two in the area. And when I thought about if there's anywhere that I would like a parkrun, I would say it would have been here. So we started the journey to getting a parkrun at White Rock. And look, you know... It's not hard to set up a parkrun. It's not hard at all. There's a whole lot of support. For this one, because of the environmental... It's a conservation estate, so we had to go through an environmental committee. We also had to go through the local Indigenous advisers because this is an area of significance for Indigenous people. So we had some... I wouldn't say challenges, just little barriers and things we had to go through. But we've had a lot of support from the community and a lot of support from Ipswich City Council. And look, here we are, 12 months later, and we're still going. And going strong.

00:54:10Lyndell Murray: I don't see White Rock closing down any time soon. You mentioned in your opening speeches this morning that you'd had a lot of support from the council. And there's always fabulous markers. The kilometre markers on the course are awesome. So clearly you have had that support. in a really tangible way, not just lip service as well.

00:54:32Lee - Event Director, White Rock parkrun: No, not at all. And in fact, we didn't even ask for the markers. So I kind of thought, oh, look, we can't keep asking council for more and more and more. But I've developed a really strong... Network with Ben Thomas from Ipswich City Council. And often when we talk, he'll offer things. And he actually approached me about putting signs up here. And I thought, oh, well, I wouldn't have wanted to ask for more. But they just keep offering. And, you know, like I mentioned in my opening this morning, we found out yesterday afternoon that there was a tree across one of the paths and that was going to create a hazard. And look, within hours, council had come out here and sorted it out for us. We just couldn't ask for better support.

00:55:14Lyndell Murray: Wow that's wonderful and you know what that's a testament to you and the work that you do so thank you very much on behalf of all the parkrun community in the Ipswich area and here at White Rock what a great job you're doing thanks very much I have to say it is very much a team effort I have a great group of regular volunteers but my run director group are incredible

00:55:37Lee - Event Director, White Rock parkrun: Their capacity for work and support for this event is just boundless. And look, it's just a community. We now don't just do parkrun together, we're friends. We go away and run events together. We take hikes into White Rock to show people areas of the park that they haven't visited. But I couldn't have done this without the support of the community. the council, the sponsors, but especially my team of run directors. You know, I owe them a huge debt of gratitude.

00:56:08Lyndell Murray: Awesome. Actually, I was going to ask you as well. You said also that there used to be a defence area, but there's also significance to the Indigenous people. So that must be quite a special place to run.

00:56:19Lee - Event Director, White Rock parkrun: Look, it is. And, you know, there's just, there's nothing not to like about this park. Truly, I come in here every couple of days and there's always something different to see. I would really encourage everybody, if there's local parklands, particularly conservation estates, find out how to get into them and have a look. There's nothing to be scared of in the bush. You know, I kind of think that you're safer out here than you are on the streets, but give it a go. Awesome. Well, thank you very much.

00:56:47Lyndell Murray: Thanks for spending the time with me on the podcast and all the best for another anniversary year next year. Excellent. Can't wait to see you back here in another year. Hopefully I'll be here. Thank you. all righty that's it that's a wrap from me from white rock parkrun in the ipswich city region southeast queensland west of brisbane on a trail a bit of a hill beautiful countryside wildlife sometimes a friendly community if you haven't been here yet what are you waiting for now before i just sign off I just want to do a quick shout-out to Emily. Emily, thanks for coming up and saying g'day. Scotty and Mel, she's a long-time listener of the podcast, and it was really nice to meet you today, Emily. Thanks for coming up and saying g'day. That's it from me. I'll see you next time on the podcast.

00:57:40Scott Trickett: Thanks, Lyndell. Lyndell's at it again at White Rock parkrun for their anniversary on the weekend just gone. The weekend coming up, wouldn't say it's chock full of launches and anniversaries, but let's go through what we've got.

Launches and anniversaries ("Where is the cake?")

00:57:55Melissa Erbacher: Launching in Northern Queensland, we've got Cardwell parkrun. So that's another one that's going to make it difficult for anyone who's aiming for statesmanship. They're going to have to chuff off back north again.

00:58:06Scott Trickett: Anniversaries, we've got one in New South Wales slash Victoria, Albury-Wodonga, and also Bairnsdale in Victoria.

00:58:17Melissa Erbacher: And then over in the west, we've got Dawesville. And then back to NSW, Parramatta are also celebrating their anniversary. So nothing in Queensland this week. No anniversaries in Queensland this week.

00:58:29Scott Trickett: No. You've got to launch.

00:58:32Melissa Erbacher: That's enough. I do, yeah.

00:58:33Scott Trickett: You're heading up to Cardwell?

00:58:35Melissa Erbacher: I will not be heading up to Cardwell, no. I am attending another very special milestone this weekend. Actually, it's going to be a world record, which is beyond special. Do you want to know what it is? Yeah.

00:58:54Scott Trickett: Sure. Let's get a preview.

00:58:55Melissa Erbacher: Well, we've already had a few 250 runners coming through. However, this weekend at Kiwana parkrun, the oldest person in the world to reach the 250 club will be running his 250th run. on saturday how awesome is that yeah look we go all right with the old runners don't we we've got we do i've got some records around the country with our elderly parkrunners doing amazing things and 250 250 for an 84 year old inspiring people of all ages and uh there will also be um some other previews about that in fact i think i might um Hook everyone up to watch it live on Facebook. Oh, good. If they so choose on Saturday morning. See history in the making.

00:59:45Scott Trickett: I'll be parkrunning, but are we going to get to see you?

00:59:49Melissa Erbacher: You'll see me if you parkrun fast enough.

00:59:53Scott Trickett: Okay.

00:59:55Melissa Erbacher: That's great. And even if you don't parkrun fast enough, that's the beauty of Facebook Live. People can watch it later.

01:00:00Scott Trickett: And we're going to see what you look like now because we're just so used to hearing you.

01:00:04Melissa Erbacher: Yeah, I guess. I'm sure we've shared pictures on the Facebook page before. But not everybody. And on Instagram. Not everybody knows. No, this is true. I am just a voice that people recognize when I start talking within their vicinity these days.

01:00:20Scott Trickett: Well, that's great. That's great. And another milestone happening this weekend, we were contacted by Spencer at Yarrabilba parkrun, who are celebrating their 200th event.

01:00:34Melissa Erbacher: Congrats to the Yarrabilba parkrun team for reaching 200 parkruns. That's very awesome. I understand they're going to be celebrating it with a Hawaiian theme. And Jason Curry is their rookie first-time run director. I'm sure he's picked a great week to be an RD for the first time. Do you remember when you run directed for the first time, Scotty? Was that at the launch of Westerfolds?

01:00:59Scott Trickett: Yes, it was. Yep.

01:01:01Melissa Erbacher: So not only were you RD for the first time, but everything was all shiny and new.

01:01:06Scott Trickett: Yeah, yeah. But I'm sure Jason's going to do a great job. He's stepped up to the plate, so good job. No doubt. Good job, young man. Hey, you know who else is, you know, 200 is a big celebration. You know who else is doing 200 runs this week?

01:01:24Melissa Erbacher: Well, it's not an official milestone, but tell me, who else is doing it?

01:01:28Scott Trickett: Me.

01:01:28Melissa Erbacher: Me.

01:01:30Scott Trickett: Oh, really? Yeah, I'm sitting on 199 parkruns, so while it's not an official parkrun milestone, I'm still going to celebrate it in my own way, maybe. Not sure.

01:01:40Melissa Erbacher: Far out. I am so far away from 200, I couldn't even tell you. That's not true. Yeah, yeah, no, it is. It's more than a year away. That's a long time away.

01:01:50Scott Trickett: Mm-hmm. So I might get my 250 shirt before you get to 200.

01:01:55Melissa Erbacher: I'm pretty confident you will definitely get your 250 shirt before I get to my 200. Well, okay, but congratulations on your not an official milestone this weekend, Scotty. 200 is still, you know, four solid years of parkrunning plus some when you add all the volunteers that you do. Yeah. So well done.

01:02:14Scott Trickett: Yeah, it's going to be a good one, hopefully. And that wraps us up for this week, Mel.

Word of the week

01:02:21Melissa Erbacher: Yeah, no word of the week. I seem to have remembered everything I meant to say. We almost had one in the intro when I couldn't quite remember. Oh, what was the word?

01:02:33Scott Trickett: I can't remember either.

01:02:35Melissa Erbacher: I remembered it when I was in the intro though, so it's okay. If you're wondering what it is, just go back and listen to the intro again and it'll be one of those words that I said. But there is no official word for the week this week. So maybe that means my brain capacity is improving, or, well, I couldn't honestly say that I'm getting more sleep than I was in recent weeks.

01:02:59Scott Trickett: No, we should congratulate you also officially, Mel. You're back to work.

01:03:03Melissa Erbacher: I am. This is week four of being back to work. So, actually, my brain should be more mush because I'm learning new things.

01:03:14Scott Trickett: Yeah, how's it all going?

01:03:16Melissa Erbacher: Good. It's been really good. Very fun. Nice new challenge. And also coupled with the challenge of being a working mum. That's a new experience for me that we're still figuring out.

01:03:34Scott Trickett: New challenges, new job. How do you work, mates? That's always a worry when you start a new job. You've got to meet all these new people.

01:03:41Melissa Erbacher: Yeah, the team are a bit iffy.

01:03:44Scott Trickett: Are they?

01:03:44Melissa Erbacher: Yeah, they're...

01:03:46Scott Trickett: Careful what you say. They might be listening.

01:03:48Melissa Erbacher: Oh, I doubt that. They've got some questionable characters, that's for sure.

01:03:52Scott Trickett: Okay.

01:03:53Melissa Erbacher: Yeah. But that's all right. Oh, yeah, I highly doubt they'll be listening to the podcast. So I can pretty much say what I want about them.

01:03:59Scott Trickett: Okay. Who's the worst? Just initials. Just give us initials.

01:04:03Melissa Erbacher: Just initials.

01:04:04Scott Trickett: Yeah.

01:04:06Melissa Erbacher: I'm not going to do that.

01:04:09Scott Trickett: Okay.

01:04:10Melissa Erbacher: I'm not going to do that.

01:04:11Scott Trickett: Okay. I'll let you off the hook this time.

01:04:16Melissa Erbacher: Thanks. Appreciated. I can hear the birds now, Scotty. So it must be, well, there's no segue to make that into time to go. Birds aren't fat. They're not the fat lady singing. Birds are singing instead of the fat lady. I don't know.

01:04:35Scott Trickett: Let's just go. Let's wrap up episode 102 and look forward to episode 103, 104 and episode 105 in Shellharbour, March 24th. Put it in your diaries. Make it happen. You don't want to miss it because it might only be the only time we do this.

01:04:56Melissa Erbacher: Yes, first and, well, potentially, definitely first, potentially last parkrun Adventurers Listener Meetup episode. And, you know, it might be the last because it totally bombs out of awkwardness when you and I sit in front of people. Like, how is this even going to work? Like, do we talk like they're not there? I don't know. We might have to do a bit more preparation, I think, Scotty.

01:05:20Scott Trickett: Well, I've still got three weeks. Plenty of time. Get nervous and anxious about that.

01:05:27Melissa Erbacher: Not going to be awkward at all.

01:05:29Scott Trickett: Who are you performing in front of right now?

01:05:33Melissa Erbacher: Well, I'm sharing the office space with my husband at the moment, so he's in the background. Not in front of. We've both got our backs to each other, so it's kind of different. Have you got Buster there keeping you company this week?

01:05:45Scott Trickett: You know what? Buster's not here. Oh, yes, he is. He's hiding. No, he's hiding. He was behind my chair.

01:05:52Unidentified speaker: Oh, okay.

01:05:53Scott Trickett: Which he's got to learn because I keep rolling back into him. And you'd think he would learn after the 15th or 16th time I've run over his paw or his ear or his tail. He keeps going there.

01:06:07Melissa Erbacher: Explain to me why the dog has to learn and not the person who is his person. You would think you would turn around to look if he's there after you've rolled over him 15 times.

01:06:18Scott Trickett: Yeah, it's instinct, Mel. He's not there every time, so I can't look every time. But I tell you what, he's been impressed with my performance today. I can tell.

01:06:28Melissa Erbacher: No snoring?

01:06:30Scott Trickett: No, he's awake.

01:06:32Melissa Erbacher: Oh, wow. You must have been very entertaining.

01:06:35Scott Trickett: Very engaging and entertaining. So I'm not worried. I'm not going to fret and worry over the next few weeks about that.

01:06:43Melissa Erbacher: Good to hear. I'll do enough of that for the both of us.

01:06:46Scott Trickett: Thanks, Mel. Speak to you next week.

01:06:50Melissa Erbacher: See ya.