Episode 7!! Huge episode as Dean gives us a great break down as to what it looks like to run 30:03 off 135km training week at the WA state road running champs over 10k, both mentally and physically.

We are a man down this week as Eoin gets his annual leave approved for the EDP board although he does have a 10min cameo providing an update on his fitness and travels.

• Dean and Ryan offer their opinions on the inaugural Grand Slam Track meet held in Kingston
• We preview Australian National Athletics Championships this coming weekend in Perth with some MASSIVE names in the field
• Ryan and Dean take us through their training weeks as Ryan hits a key 4x5k workout and Dean joins the Ballarat Elite Athlete briefing zoom with Mona during a steady run
• Dean breaks down his 10k WA state championship win in Perth on Sunday and gives us an insight into both the mental and physical preparation

• Eoin drops in to provide a quick update on his recovery and provide an overview of 'The Travel Week' whilst offering his thoughts on listener Q's and upcoming nationals

• We head over to the UK for YouTube diaries as Ryan reviews the recently released @ London Marathon build. Secondly @ is a more relatable channel for the everyday runner documenting his experience as a “normal” guy chasing elite times around the British racing circuit

• Dean has another crack at Double Trouble and puts his weather man hat on and gives the listeners something to think about ahead of the upcoming seasonal weather changes

• Listener questions ask: favourite races you’ve ever done and top of the bucket list for ones that you haven’t

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Thanks a million as always, if you're enjoying listening dont by shy to give us a message, share the pod amongst friends or stick it on your story, every little helps:)