Welcome to Run Spesh, the weekly running specialty podcast from the crew at FrontRunner Colombo! Join Oska, Tom, and Anna as they delve into the human locomotive movement we call running – and all the other "stuff that goes into it."

This episode, recorded a day late (sorry for the upset Thursday night viewers!), is packed with the usual candid chat you've come to expect. While the team aims to keep you company on your 60-70 minute runs (or for you "losers" stuck in traffic in the pouring rain, ha!), be prepared for plenty of side quests.

Expect discussions ranging from:

• Basketball fandom (and questionable championship parade planning!).

• The agonizing sight of an Achilles exploding.

• Oska's side quest to Nelson to check on Kat and "Jam Sandwich" (still trying to make that one make sense).

• The "criminal" act of going to the gym in jeans and a deep dive into the comfort (or lack thereof) of flared leggings vs. "crack smugglers."

• Tom's elusive Strava account and his continued bike riding endeavors.

• Anna's training insights as she recovers from sickness and sets her sights on the Auckland Half Marathon.

• Oska's detailed breakdown of his hill rep cycle and strategic cross-country training.

• A listener's request to bring back the "drinks break" (spoiler: it's not happening, thanks Hamish Crew!).

• Hilarious and sometimes baffling Strava activity uploads, including "walking down the aisle at your own wedding" and "childbirth" (yes, really).

• A shout-out to a YouTube commenter who "almost fell asleep watching this" (don't worry, it's just helping with those recoveries!).

• Celebrating Oceania track records, including Zoe Hobbs's rapid 10.94 in the 100m, and a debate on "tall poppy syndrome."

The team also tackles a listener's shoe question, offering advice on finding a race shoe with similar characteristics to the Adidas Evo SL for half and full marathons, with mentions of the Puma Deviate Elite 3 and the Adidas Adizero Adios Pro 4.

But the real highlight (or lowlight, depending on your perspective) of the episode is the deep dive into the Dead Cow Gully Backyard Ultra. Learn about this grueling format where runners complete a 6.7km lap every hour on the hour, and hear incredible statistics about how Sam Harvey and Phil Gore shattered the Backyard Ultra world record, running over 784 kilometers (119 laps) over nearly five consecutive days! Discover the insane mental and physical fortitude required for such an event, and the surprising resilience of winner Phil Gore.