Accountability Corner
Embark on an adventure with Darren, Morgan, and Chris, the dynamic trio steering the ship at "Accountability Corner." As passionate OCR enthusiasts, they're on a mission to share their expertise and enthusiasm for obstacle course racing with the world. From sharing insider tips on overcoming training plateaus to demystifying the complexities of race registration and gear selection, no stone is left unturned. Whether you're a seasoned competitor hungry for fresh perspectives or a newcomer eager to dip your toes into the muddy waters of OCR, these hosts are here to guide you every step of the way. Join them as they peel back the curtain on the electrifying world of OCR, revealing stories of triumph, camaraderie, and boundless adventure.
Don't miss out – tune in and discover why OCR is capturing hearts and minds around the globe!
Accountability Corner
#24: Race 2 of the UK 3k OCR Series and the OCR Long Run
Ever had that moment where the starting horn blares and your heart races, knowing the obstacle-laden path ahead? That's where we kick off our latest chat, tearing through the mud and over the walls of the UK OCR 3k series. We're bringing you the raw details of our 3K and long course escapades, spilling the beans on everything from the weight of those heavy carries to the tactical sprints that define our race days. It's a mix of laughter and learning as we unpack the nuances of obstacle course racing, compare our sports science backgrounds, and even muse on how a little FOMO can spark the fire in our bellies.
But it's not all about our own trials and triumphs; this conversation is a salute to the OCR community's unbreakable spirit. We dissect the significance of Rumble Racing's latest accolade, dive into the innovative band system trial by British Obstacle Sports, and reflect on how these events are shaping the future of the sport. Whether you've crossed countless finish lines or are eyeing your first muddy medal, our exchange is laden with insider tips and hearty encouragement. And in true community fashion, we muse over the psychology of group runs and pitch the idea of an 'accountability corner' to keep each other honest.
Wrapping things up, we don't just talk training; we break down the art of it. From the simplicity of the long run to the finesse of obstacle simulation, we share hacks for maximizing your training mileage—literally and figuratively. Tune in as we dissect the blend of endurance, strength, and strategy that makes an OCR athlete, and how to weave that into your regimen. Our banter may be light-hearted, but the wisdom we share? That's as solid as the obstacles we conquer. So clip on your race bib and join the conversation—it's one you won't want to miss.
Welcome to the Accountability Corner, where we talk about everything obstacle course racing, from staying disciplined in training, affording the sport, signing up for your first race and, more importantly, how the sport is growing around the world, with your hosts Morgan Maxwell, chris Shipley and Darren Martin.
Speaker 2:Episode 24, accountability Corner. Big things are happening on the UK OCR series 3K and long course series. How are you two doing? Yeah, good After the weekend.
Speaker 3:A bit of FOMO.
Speaker 1:Where were you? What happened? Everyone was asking where you were To pay the bills.
Speaker 3:So I was working, unfortunately Gutted really, because I'd like to have been there, but with my job, because I work weekends, I have to get the dates quite early and this date was a bit too late in the calendar.
Speaker 1:Yeah, we really missed you yeah.
Speaker 2:We have to confirm to people that it was the second race in the UK 3K series at Rumble. That's a bit of a mouthful, isn't it? Uk 3K series? Is that the official name?
Speaker 1:UK 3K series. There needs to be an acronym about that, doesn't it An acronym? Go on, make one about that don't they An acronym. Go on, make one the UK. No, the 3K series UK.
Speaker 2:It's kind of like a basketball game, isn't it? It's like 3K24. Yeah, that's what you want.
Speaker 1:Yeah, 3k24.
Speaker 2:Yeah, it was down at Rumble Racing. Everyone knows where that is. Milton Keynes, one of the best training venues in the UK Actually got an award now as well. We can say that with chest Award winning, yeah, should we delve into that first? Should we talk about it?
Speaker 3:Yeah, get that out of the way.
Speaker 2:We haven't actually talked about it too much.
Speaker 1:We spent about 20 minutes just chatting about it before get out of the way. We haven't actually talked about it too much. We spent about 20 minutes just sort of chatting about it before we realized we need to chat about it on record.
Speaker 2:Yeah, yeah, we didn't record, so we need to go back and do it all again. How did, how was? How was your day ships? How was your prep?
Speaker 1:my prep was fantastic. It was the end of a really good training week. Week hit some high mileage, so I came into the race feeling tired as to be expected because that's how training week should be and uh, yeah, no, it was a good race, wasn't it we? Uh?
Speaker 2:set off. Well, we did, okay, we did okay we've mentioned, though we're we're not like. These races are workouts. They're treating them as a good workout and an opportunity for us to feel a little bit of that spice, get that speed going, get that turnover going.
Speaker 1:Get the lab coat on.
Speaker 2:Get the lab coat on, see if your hypothesis is correct.
Speaker 1:My hypothesis was correct and I learned a few other things as well.
Speaker 2:Oh well, we're interested to find them out.
Speaker 3:I've got a question. Actually I'll say it for both of you, but mainly for Shipley, because obviously he did have quite a good training week. Did you feel it in the race at all, or was it fine?
Speaker 1:What the distance that I put in the legs over the week? Yeah, not so much actually, which was a bit weird. I mainly felt the distance on the warm-up because me and Darren went out for a three mile run to start with and I felt quite tired during then. Um, when the race started, the legs actually loosened up quite a bit, so so this is something I kind of discovered last year.
Speaker 3:Every race I trained into I felt great in the race.
Speaker 1:It's something that I've been delving a little bit to as well, because the day, the weeks when I go to a race and I've got like, and I have like a block of rest, I come into the race a bit more tired in the legs, and this was another week where I did a hill, a real hilly week, and that seemed to work quite well as well.
Speaker 3:but more science and more, more science needed.
Speaker 1:The thing is, it's so uh, what's the word I'm looking for? Because it's not always consistent the way it works out, because sometimes you go have a hard training week, but then it comes to the race day and you are tired yeah, butchering the ass yeah yeah.
Speaker 1:So I don't know, I think maybe it's the lead up to that because, don't like, before this week as well, this was the start of a new block, so I don't know where it's the end of last block that I've got a bit of a bit of like sort of go from the last block to now, or if it's the end of last block that I've got a bit of like sort of go from the last block to now, or if it's something else.
Speaker 2:Interesting. You've started your new training block the same time as me as well.
Speaker 1:I know.
Speaker 2:We're in sync.
Speaker 3:Well, don't you, Darren, don't you? Don't take deloads, do you? You like to have a week of training and then be in the second phase when you race? Have I got?
Speaker 2:that right or yeah, yeah, usually I would have my deload week two weeks before the race and then start ramping back up into the race. So I would say ramping up, I wouldn't be at the same fatigue level as shipley was. I would say I would have a deload and then kind of start ramping up. So you're about 70 60 percent of your training towards the race. So you I'm still strategically taking little um rests during that week. You know nothing too hard and too different two days or three days before the race. But I still would do everything else quality rumble, rumble. Yeah, all of the above Because I actually did something different in my training. Last week. Dave's given us a new training block and I did something different.
Speaker 2:It's weird how your body adapts to certain movements and it just feels normal. You don't get DOMS from it, do something completely different and there's no weight on it. Yet you get DOMS from it. I was doing bent over rows and now I was doing what was it on the bench? I was doing rows on the bench and I feel like you do something different to your back and I've had a bit of doms on that coming into the race. That's a bit weird.
Speaker 1:I suppose you're just stressing another muscle, aren't you? Yeah, A different way. Yeah, different muscle, different muscle groups.
Speaker 2:Always be careful on that. Don't say it's completely different. How has your training been this week, Mo? Before we get into the 3K, Don't want to leave you out too much.
Speaker 3:Yeah, my training was good.
Speaker 3:No, it was actually really good, but I needed that extra third quality session. I think, by the looks of it, I did have FOMO, like I say, but yeah, no, training wise, great. I'm feeling like you guys. I've started a new block and just things are starting to click. Actually, having an off season and training properly in winter has been the best decision I've ever made, because now I'm feeling great rather than normally. At this point I'm like, oh, maybe I need to be a bit fitter, but yeah, good signs, shall we say oh, so you didn't miss any sessions.
Speaker 3:You're staying accountable no, that is one thing. This year I've been really good at not missing sessions, or at least with work, with my work, especially because it's shift work. Sometimes I have to just alter things. So I didn't manage my long run yesterday, so I did it today because I was working so little things like that. But the sessions still get done. It's just the order of what they are. The only thing I will say is, if you're doing that, you need to know your reasons why you're doing each session, because otherwise you won't know which order to put them in yeah, no eudomino effect.
Speaker 2:Yeah, you know what session is affecting the next session yeah, yeah, sometimes that really plays a part, doesn't it?
Speaker 1:because you try and move a session around, but then you might put two sort of sessions that should be a day or two apart from each other, next to each other, and it just totally ruins it, yeah, and the session becomes redundant because you're not getting the uh um stimulus out of it yeah, this is funny because we're well me and you, darren we're not coaches and we don't actually have like sports background in science. Excuse me.
Speaker 3:I've got a degree in science.
Speaker 2:Oh, I feel really, I feel like the left the funny thing is I actually mentioned that when you've been saying you're a scientist.
Speaker 1:So am I actually the only one who's not really a scientist on everything?
Speaker 2:Well, Mo's a personal trainer.
Speaker 3:Yeah, I'm not a scientist, I guess.
Speaker 2:I have a degree in sports science and nutrition.
Speaker 1:Oh, I have a diploma. There you go, scaffolding it is. You can be an honorary doctorate. I'm keeping it anyway, yeah, I'm keeping it. Doctorate Of 3K science. We're all scientists because we're all learning. We are.
Speaker 2:Right. So let's just remind people what our topic today we'd actually. We just got excited back up like race weekends. We there's been back-to-back race weekends now and it's really exciting to start talking about them. But obviously on our podcast we try to make make it quite relevant to learnings and things, how we can try to stay accountable to our training, to what what it means to be good at OCR, what it means to just be good and, you know, have a life at the same time. So one of the main things that came up quite a lot was obviously we talk about the 3k race and we want we're going to go into that and the battles that had but ships you mentioned there. You, we did three miles beforehand because this is a training week and what did we have on our training plan for?
Speaker 2:yeah, uh, sunday ocr long run ocr long run and everyone is really intrigued what an ocr long run is. So we'll go into that a bit more, because we did train afterwards as well. But yeah, let's, let's. So this is the second race in the 3k series. It was. It's so good to see loads of people down in Rumble because, mo, when we train down there sometimes you can get like 10 or one or two people on a Thursday night doing obstacles, and especially when Dave tells you to car share and park on the road or park in the pub, you know it's going to be a busy day, or you just get there early like ships.
Speaker 1:Oh yeah, sneaking. I don't recommend doing that because it's not very nice. But yeah, we'll leave it at that. But then at the end, I wasn't the only person, no, there's a lot of early birds.
Speaker 1:Oh yeah, turns out everyone thinks the same. But uh, yeah, no, it actually felt like an event, didn't it like? Well, it was an event, but it actually felt like an event, didn't it? Well, it was an event, but it actually felt like a proper event. And I know British Obstacle Sports was trying to test run the new band system thingy with Bobby out as well, which was pretty cool. So it's an opportunity for the race to, like I say, test new things out, try and establish new rules and regulations and try these things before they go bigger.
Speaker 2:And better, yeah, and it's a good opportunity for Dave Mo, isn't it, to test out actually using Rumble as an event space, but he's never really done races. He's done time trials, he's done.
Speaker 3:Obviously, the OCR Games is a huge one that he's done for the last two years, but it's never actually been like a race venue and it felt like a race venue at the weekend yeah, it's uh trying to and that's what we're trying to improve on as well, because obviously ocr games, like you say, because it's getting that's getting busier and more competitive, it's good even these free case, they're good practice to just get the feeling of how we can turn our venue, which I think can be a great race venue, into a race venue. But we're slowly getting there. We're adding more lanes to things and improving how it all runs.
Speaker 1:Yeah, because that's where it comes down to. I think, at the end of the day, it comes down to how many people you can have over specific obstacles. I think, no matter what race or training facility you go to, if you're going to be putting on an event where you're going to have multiple people taking part, it's going to come down to how many people can take part on that race yeah, how many people in the wave was it eight? Yeah, I think so.
Speaker 2:It wasn't a bad, a bad size, to be fair in the wave yeah, waves of eight, and I think there was two waves for the men yeah that gets spread out quite quickly, or?
Speaker 2:were you quite we're getting. We're getting to that one because there was it. Dave did do the course really well for us to spread out, but I think he said he made one cocktail, yeah, but it wasn't like a huge one. We can talk about it. So I straight away talking about this, this course. So we're coming from tartan warrior, that which we've said. That is great prep for the euros and really technical people were expecting probably the same thing because, rumble up, we always bang on about us being proficient at obstacles and really training the technicalities of it all. However, dave's old school nature came out, so it wasn't it wasn't the rig, heavy, dominant course that you're used to see and, yes, it did have some technical obstacles, but he gave us the obstacle course racing of old, of grunt strength and sandbag carries, didn't he ships? Do you know what? Right?
Speaker 1:I'm going to actually say you know, this was more well balanced than tartan warrior really I think so. Yeah, I think it actually had a more well balanced because it had one of everything, as opposed to two or three or one thing and then like the others, yeah, but so that's why I like all these courses. Actually I could be a little bit wrong then, because it was kind of strength heavy.
Speaker 3:So maybe it was a little bit strength heavy I'm talking obviously through Dave kind of, because I heard him planning and working and that's exactly what he wanted it to be. He wants all these 3K series races to be different. He doesn't want them all to be like Titan Warrior. So when we came back from titan warrior, the first thing to go out the window was let's do a technical race. It was what can we do different? And that is exactly it. We wanted to be strength. We thought, well, we've got our whole fitness side, let's make that shine through, rather than the rigs, because we can have technical rigs and we can have a really technical race. But that wasn't the aim, yeah, so I'm glad that came through on race day as well, it came through straight away when he told us the course and the race briefing.
Speaker 2:And then, when we got to the start line, um, he failed to mention. A bit of surprise was like all right, guys, right, each of you pick up a tire, you've got to do a tire carry to the tree and back with it and then you start the race and we're like what? That wasn't in the briefing. So, yeah, the start of the race was a tire carry for the bottom of the field. If anyone's ever been to rumble or you're imagining, imagining what how we're describing this race course right now is it's an undulating field that's got a very, very slow decline to the bottom. But oh my god, it feels like a mountain when you're coming up, coming up it, because it's like tall grass, undulating sort of farmers fields. Yeah, it's it's.
Speaker 1:It is an unusual hill, isn't it? Because, like they say, what did we get for the whole race was like 200 meters of elevation. So I mean, so I suppose for what would seem a flat course is quite a lot of elevation. But yeah, you're right, that hill, for some reason it saps you and like I've, I've got the south downs here and some pretty good elevations and for some reason I I don't like that hill one bit. It's, it's, it, it's the, it's the incline of it. It's a funny incline, it changes. It's, it's, it's the, it's the incline of it. It's a funny incline it changes.
Speaker 3:It's the perfect incline, that's runnable, but just like inclined enough that it's disgusting. But you have to run it fast because it's you can be run it fast, whereas obviously some hills you can take a little bit of rest on if you like, because it's too the incline is too heavy so you have to kind of slow down, whereas that is so runnable that you're running hard and also your legs are trying to drive up nice and high because of the long grass.
Speaker 2:Yeah, well, we put some pictures up and we put some videos up. People will see the field and how it undulates. They'll probably see you overtaking me, to be honest, but I don't want to promote that. So yeah, the course led in from started with a tyre, carry down to the bottom, straight back up and then down again in the round. I would say if you were standing at the top as a spectator of the field, you could pretty much see everything. So it's got that. What's that word? Uh?
Speaker 1:something like spectator ability. Oh, that's a great word, yeah come on with that. It's in the dictionary, is it yeah?
Speaker 2:OCR dictionary, yeah that's right, the accountability dictionary. Yeah, it's got that. And mo, it went all the way around to the bottom of the field and all the way back up the top and then you picked up a sandbag. So usually a sandbag carries an obstacle course race and it's usually like a point-to-point run run out there, run back. So Dave thought, no, that's too easy. What we're going to do, we're going to put you to go to the bottom of the field with the sandbag, but you're going to have to crawl underneath uh, little hurdles and put the bag down. Crawl underneath, there's about four of them or five of them. So, yeah, it meant that every time you had to had to pick up the bag again. And obviously that's that's the strength elements that we talk. We talked about when we broke down strength, didn't we in one of our episodes? The ability to train to not only carry a bag but pick it up, put, put it down, all the above.
Speaker 1:Because that takes time. Yeah, it's a completely different movement. As soon as you drop that bag, you've got to stop, pick it up, drag it underneath, the little posty thing, pick it up run again.
Speaker 3:What hurdles were they? The little ones? Scaffolding hurdles?
Speaker 2:Yeah hurdles.
Speaker 3:Were they the little ones scaffolding hurdles? Yeah, did he okay? Well, they was they long, or was it kind of single file?
Speaker 1:no, you could probably get two people underneath yeah, you, you probably stretch for three, but you'd be.
Speaker 2:You're brutal bumping bums, yeah you'd just be, you'd be battling to get underneath it. Yeah, uh, but yeah, the only thing that messed up, mo, is that that spread the field straight away, obviously, as carrie does, but then we went into a cargo net, um, and that just bunched us all back together again yeah so the problem is with the that cargo net as well, because it's so slack.
Speaker 3:If you're the first one in there, you're having a battle. For the people at the back they almost get a free ride because everyone else is lifting up for them. I saw the video of david kind of getting a free ride and just passing everyone, but they're literally lifting up for him as well. They're helping him and it's yeah.
Speaker 2:I wish you told me it was slack before I started the race you should know this way, you should even I know, and I don't go down there- that much.
Speaker 1:have you seen the video of me? I know, and I don't go down there that much.
Speaker 2:Have you seen the video of me?
Speaker 1:Yeah, and you were crawling in.
Speaker 2:I got a great lead I don't know why you were crawling in. I got a great lead and then I just I thought your hair got stuck. It's protecting the new hair.
Speaker 1:It's going to pull it out. You're like, oh, that hair.
Speaker 2:I lost so much time there.
Speaker 1:I thought I got a sound about carrying and, yeah, yeah, you looked. You looked quite strong because, um, I was, I was coming back to sort of a nice decent place and I saw you because there was a little bit of a return, so you went around the cone and came back to all I love the returns yeah, and it was great because I, I looked, I checked you out, I see you, I saw you running.
Speaker 1:I was like, oh, he's looking all right, yeah. And then got to the next hill after after the cargo net and then, yeah, like I say, it was all bunched up again, yeah, but I don't think it was too bad. Luckily there was that hill afterwards with the sandbag which allowed a little bit more of a spread out again. Yeah, just enough.
Speaker 2:I think to go into the rig. The low went into the proving grounds, which is where all the rigs are, and we did the low rig, which was really nice and technical, with a little rope in the middle that you had to lock onto yeah, it was a real did anyone try just arms only in that yeah, david did beside me, but I locked on and we spoke afterwards and we found that actually locking onto the rope was quicker because you could really extend yourself. We did it a few times in training as well.
Speaker 1:But I tell you what. I don't extend yourself. We did it a few times in training as well. But I tell you what it. No, I don't think anyone really failed it in the men's and women's, but in when we did it for the like, when we went around again, we failed it a couple of times. So it was if you got the technique wrong or if you just had a few slight misshapes on it, it cost you. It was easy but hard but good.
Speaker 2:Easy but hard but good.
Speaker 1:Easy but hard but good.
Speaker 2:All of the above. And then this is the moment that we went into the field and went round again and Shipley started gaining on me until we came to going up the hill and I could hear this breath behind me. I thought it was actually Ferg catching me. To be honest, I thought, oh, it would be Ferg behind me. But no he had his lab coat on going in the wind.
Speaker 1:I was using Darren as a what's the. I was slipstreaming him. The wind was blowing so hard down that hill and because he's quite a big framed fellow, isn't he? So I was like tucked in behind him. I was like I'll let you do all the work in this wind. It was nice. A bit of a free ride there.
Speaker 2:I tell you, that's where you can start talking about your lab coat and your testing, because you weren't, you weren't at the. I was, I was leading at that point, but you, you would must have been. Last time I checked was about six, seventh, oh, I was way at the back. Yeah, yeah again yeah, yeah, but then. So where did you?
Speaker 3:make your time. Ships on the run or on the obstacles?
Speaker 1:uh, I put a little surgeon on the carry, the, the white sandbag carry, which helped, and then on the run or on the obstacles. Uh, I put a little surge in on the carry the, the white sandbag carry, which helped, and then on the net, because everyone bunched up, I put another surge in. When I say surge, not like a surge surge, just like a little little sprinkle of effort little gear change little gear change. Yeah, and then on the downhill um, to be honest with you, I thought you were running.
Speaker 1:Darren was running a bit slower on the downhill yeah, it's a conservative engine yeah now I could have put a bit more pace on that, but I sort of tucked in behind, which I think did me a favor, because then it put me at a more chilled pace. Because what I'm learning again with the 3k it is such a strategic race like so strategic you have to really think about a lot of things. With the 3k, it isn't just about maintaining effort. You can change a lot of things in the race just by how other people are racing, which is also why it's a shame that a lot of times you don't get to race everyone as a race. It's more of a time trial.
Speaker 3:I think the 3k is designed to be a race but unfortunately, because of our sport, it'd be really hard to do yeah, it's kind of like the the, the snake and the dragon's back or something you know.
Speaker 2:It just doesn't work out that way uh, do you want me to tell you where you made your time up, because you know, if this is a bit of a hidden um perk on strava and I'm not sure everyone knows about it because we, like, found about, have you watched?
Speaker 2:it already flybys on strava. If you go on strava, you've got strava premium. Click on flybys and you can really go into the detail of where someone's caught you or where someone's got away from you. Usually I'm always figuring out where Mo's getting away from me, what he's doing a bit quicker, but it's just. It's just a gradual line that I don't want to keep seeing. So do you know, sometimes, mo, it is actually like a short sharp line and then it just stays.
Speaker 2:So you've just done something that then just it just stays there. Usually that's the case, but Ships, ships. You made all your time on the downhill, really. Yeah, that downhill after the um, uh, low rig. You made loads of time there when I say loads of time it's a 3k.
Speaker 1:You made 10 seconds, but yeah but that's interesting because I didn't feel like I was pushing very. I mean, you know, I'm quite good at downhills, yeah, but I've laid off them for a little while because of the ankle. But I am feeling a lot more confident in downhills again and I didn't feel like I was pushing that hard on the downhill. So that's good, that's good, that's.
Speaker 2:That's nice to know actually yeah, and then we caught each other, mo on the um obstacles. Well, we went into the barn at the same time and obviously I flew through them, so I did catch you. Actually, you did actually.
Speaker 1:Yeah, it's only because the thing is, with those like those, that that first high rig it was, uh, I'd say it was a sort of rig to low, to high, wasn't it?
Speaker 2:yeah, it was actually quite a difficult one. There's a lot of people I think there's a few people missing.
Speaker 1:The bell wasn't there yeah, yeah, which is really because we we spoke about that when we looked at it, that the bell was really high and it was going to cause problems because of that transition from that low ufo no, it was a ring, sorry, that low ring back up to the cat of the um, the grenade and then into the bell, which was a real hard position, because if you didn't have momentum, it's a pull straight back up and then into the bell, which was a real hard position, because if you didn't have momentum, it's a pull straight back up and then into the bell.
Speaker 2:And also, if you don't have the correct momentum, you have to pull on that grenade which in the videos I saw a lot of people grabbing it, thinking, oh, I'm going to pull up this easy.
Speaker 3:I'm like no, that grenade was horrible.
Speaker 2:Yeah, they realise. And then they're like no, no, I need to put two hands on this and then hit the bell. Mo, you put the bell really high. We've never seen a rig like that at Rumble.
Speaker 3:I was playing on the obstacles today.
Speaker 2:Oh, did you leave out?
Speaker 3:Yeah, it was all out still. So I went round today. I didn't do the run, I just did the obstacles, the lower rig and everything. And yeah, I was surprised when I got on that rig I was like, oh this, actually, when you're tired you could have been a spicy one, yeah yeah, obviously I was fresh, but I was managing to go from the ring all the way to the bell yeah, we had a few goes of that in practice, so like it was nice to do, but you wouldn't, I think.
Speaker 3:If you're tired, that's out the window.
Speaker 2:It's like Dave thought I'm going to do everything that Rumble never do and I'm going to put that in a rig Like we never have, like a up down, up down rig and then a really high bell. And then also the next rig was kind of like a T-bar to a bar and usually at Rumble we'd go T-bar to a rope. So he like did things we don't usually do and to the bar was actually quite interesting because you have to look if you don't have to lock on to. We actually never talked about that in our skills session, like how to lock on to a bar. There is such thing as locking on to a bar, do you know?
Speaker 1:do you know where the? Uh, I don't know if I can share. Yeah, go on the best place where you can find out how to lock onto a bar strip club.
Speaker 2:Pole dancing. That's a sport, it's fine.
Speaker 1:You can say that pole dancing it is so true, there is a way of putting your ankle one side of it and then it rolls up the knee. Pole dancing is to climb the pole, and we've all done it.
Speaker 2:We've all done it. Mums and dads are laughing in the car right now.
Speaker 1:They know they've done it. You've all been at the nightclub you all had to go at the pole, the pole's there. I'm actually pretty good at pole dancing.
Speaker 2:Let's do it. Then, do you know it went straight into another sandbag carry which?
Speaker 1:was quite a carry, yeah.
Speaker 2:But not with a pole it went into and then it went into the rope over log. I don't know how to describe that thing. I just called it. Hang on, sort of style log.
Speaker 3:I'm gonna describe that thing. I just called it hang on sort of style of I love that obstacle. Wait, go back to the uh sandbag carry how long was it?
Speaker 2:do you reckon? Was this the shortest one? That was a short one just down to the gate and back. But you, you again, you got to go round and come back. So we saw finley. Oh my god, he was getting excited. He was sprinting behind us so he was catching us at this point.
Speaker 1:Oh, he was putting in the effort he was.
Speaker 2:He was on that sandbag carry.
Speaker 1:Just so you know, Finlay, we were still relatively chilled.
Speaker 2:Keep telling him that.
Speaker 3:Wait, but who won? That's the point. We'll get there Spoiling it, spoiling it.
Speaker 2:And then we went into Monkey Bars. That was a good one. That was actually quite tight, wasn't it because I was? I was trying to jump on after you, but you were there.
Speaker 1:I know, I was actually trying to be a bit, a bit wide actually. Yeah, I know, and you kept holding onto the rope like give me the rope.
Speaker 2:It's the only time where there was a bit of a blocker, and that blocker was Shipley. He was my blocker, and then Strategic Worst thing was going down. You had to run to the bottom of the field, then Mo and then turn around and then the finish line. Shipley just didn't have it in his legs, he just he was tired. I just went up on his left shoulder.
Speaker 3:I said he was tired. I just went up on his left shoulder I said on your left.
Speaker 2:See you later was it literally a straight bomb down straight back up, great bomb up.
Speaker 3:Yeah, right, that's disgusting, actually.
Speaker 1:No, no wait, wait wait right, let me just. Let me just clarify this right now. I looked at my but as we came into this, you come over that thing the the little a frame to go down this bit. They've said you've got a u-turn at the back and come back up now. I looked at my watch right and it didn't look right. The time didn't look right, the distance didn't look right, and my many years of ocr has led me to believe to never believe anyone when they tell you a distance is left. So it just didn't seem right and these two crackerjacks came sprinting past me and I thought they've made a terrible mistake kicking this early. We've literally got another thing to do. And then, lo and behold, there was a finish.
Speaker 3:Did you not know the course before you started?
Speaker 1:Well, silly me thought that the finish line would be quite obvious.
Speaker 2:Yeah, I thought it would be obvious as well. I didn't, truly I didn't. I knew I was at the end and I wanted to go past ships, but not until I was halfway up the hill, where I was kind of shoulder to shoulder, I realized it was the finish. So, yeah, that, maybe I do need a big finish sign. But I kicked right at the bottom, didn't I? I kicked. As soon as you did the u-turn I thought, nope, I gotta kick here, and that was. I really wish I did that. Yeah, the bottom of the hill, that. But that's a that's a good attempt, because if you're kicking there, that's a lot.
Speaker 1:That's good 200 meters up the hill it's really annoying because I feel I left so much out on the table just on that last, because I love emptying the tank on the last finish, yeah, which is a shame, but should we talk about the winner?
Speaker 2:someone else was coming up behind.
Speaker 3:I need to hear.
Speaker 2:I didn't know. I didn't even know. Do you know? This is how. This is why it's so good to watch, because literally I turned the corner at the same time as Ships. Ships is in front. I got up on his shoulder, started kicking, started kicking a bit more and I thought, oh, I got this, I got this. Then someone else came on my right shoulder it was finley and he just started kicking even more and he got, he got quite a bit ahead and I kicked a bit more to try and get him, but just wasn't enough and that's why it he'd beat me by a second yeah, that boy had his wheat a bit exactly he did, he did yeah, so when you did the u-turn, did you see him running down the hill?
Speaker 1:uh, no because he he basically overtook, took us just as we've gone around the u-turn, so he must have been right on our heels and he's quite. He's quite small, isn't he? So you don't really hear him or see him until he's there, I just didn't see anything.
Speaker 2:I was just, I was just concentrating. He felt like he came out of nowhere and I he came out to be brave.
Speaker 1:He felt like he came out of nowhere and I just thought that, to be honest, it just felt like it was me and Darren I need.
Speaker 2:VAR. I think he turned at the wrong point.
Speaker 1:Yeah, he must have.
Speaker 3:That's also. He was gaining momentum. You can kind of see in the video as well and there is a for guys listening. There is a finish line video of all three of them coming through. That's quite cool to watch. But you kind of see on the video he's obviously gaining momentum and you guys are racing each other. It's quite obvious that you're you weren't even thinking about him. No, he's just powering along.
Speaker 1:And then darren kind of you can see in darren's face the moment of oh shit, there's what there's something happening here, yeah, but then this is also why it's good to have races with other people again, because it makes you realise that you can't forget about it. And we, I mean, I don't like leading a race. I don't know about you, darren, do you like leading the race?
Speaker 2:I think I do now.
Speaker 1:I like to be a little bit tucked. I like to be just tailing, yeah, because then I can judge my efforts a bit more. I don't like being at the front.
Speaker 2:I didn't expect to lead lead the race at the weekend I've been having.
Speaker 3:I had a chat with my uncle actually on our long run this morning and I said about this exact thing. I said it was an interesting race because there was no real leaders there, if that makes sense. There wasn't't people there like me, or Russ, or people that Dan, who would go out and try and lead from early. It was all people that kicked late. Yeah, and I think you can see that in the video. It starts Everyone's a bit wary and a bit like buying their time, even Ferg, to be fair.
Speaker 3:He he again, isn't known for starting and finishing first, he'll come in later. So there was no one really there that's gonna take control early, apart from Finn, but then I think the carry nerfed him yeah you're right, you're absolutely right, because it's quite interesting.
Speaker 2:It's kind of seeing all the people that are usually either in like the chase pack or the the the pack just behind the leaders, because we have to admit we we sometimes are in races all had their own spotlight to race one another and you. This is the battle. These battles that me, shits and finley and even ferg and david at times had, are things you don't see in the 10 mile obstacle course race that have been happening for years.
Speaker 2:Yeah, yeah you actually got to see it yeah yeah, it was amazing, and actually I had the similar battle with Finlay, again exactly the same, on a from 3k to 8k how did you feel when you was leading down?
Speaker 3:was it? Was it a bit like, oh shit, I need to conserve my energy, or was you like oh?
Speaker 2:yeah, that's why. That's why I went conserve down the hill, because I thought I don't want to blow up here, because people, people could see me blow up and I actually think that's kind of because you're not used to that being first, because anytime I'm in the lead, I'm thinking step on gas.
Speaker 3:We need to make this gap as big as possible. It's a completely different way of thinking.
Speaker 2:I'm still in the chase pack mentality because I'm thinking right, I've got a good position, let's stay within myself, it's fine. And then you come around the corner and then Shipley's behind you.
Speaker 3:Yeah, should I have gone down?
Speaker 2:that hill and absolutely bombed it, thinking I am leading this, I I've gone down that hill and absolutely bombed it, thinking.
Speaker 3:I am leading this. I think that's a great experience for you, though, because now you know the options you have in that situation and what kind of maybe. I mean obviously it's all hindsight, but maybe if you just put a little bit down that hill, you can change things.
Speaker 2:Well, it's the whole point of us having this podcast, what we said when we first like chatting about it. We have these really cool conversations that help us race. Like you said at the beginning, ships, this 3k is is having those quick, instant, strategical decisions that are going to impact your whole race. Like you, you have. It's really a really, really. It is a good strategy strategicalical race to to get right, but you need to get it right quick.
Speaker 1:You need to make that decision, yeah.
Speaker 2:Instantly yeah, and you did. You made the right decision. So you kicked on that downhill that you wouldn't have got. You wouldn't have got with a position you had if you had kicked that downhill. Well, potentially obviously there was other opportunities, but that was, that was a moment for you.
Speaker 1:Yeah, that was decent, good race. Should we? Um, are we going to talk about the women's?
Speaker 3:yeah, because I think that, because that was a race, I haven't heard much about the women's yeah, I've spoken to used to and spoke to people that know used to and people that were there, but the women's I haven't heard much about, so I'm quite I'm actually more excited to listen to this a good segue.
Speaker 2:So just from what mo was saying. Mo was saying the leaders weren't like traditional leaders in the in the ocrc in the uk weren't there at a free k, but they were there for the um, for the 3k, for the women and it. It's a completely different story of what happened. They led, yeah, they did well and they got hit hard on some of the obstacles and and it just opened up the field completely for more people to be involved and it was just so good to watch it allowed it.
Speaker 1:Just, it was just such a race because, like it started with like the contenders being becky and fede leading and you're thinking, oh, they've got a good pace and it comes into the carries, and then all of a sudden it's like they've just, like someone's, gotten all these athletes together in a bag shook it up and like completely different people to come out.
Speaker 1:So it's like shy and tamar just come out and it's like, well, where did they put up, like, where did they put the ground in to make the time up? And then they come out and obviously they're good at obstacles, but then fede and I mean I know becky rolled her ankle. But then you got behind fede, you got libby and lou, putting in effort to try and catch back up. It was incredible to watch.
Speaker 2:Yeah, they came, it was the same. That's why I think that field is so good to watch. I wish there was more 3K races there, because you can see everyone coming around it and you can see the positions changing. They did, didn't they? They completely changed from that carry. Yeah, and what was it? Shai was chasing.
Speaker 1:Shai was in the lead, I think, and Tamar was just up behind her, yeah.
Speaker 2:And then they came into the Proving Grounds, didn't they in the low rig? And Tamar came out of the Proving Grounds ahead in the lead. Yeah, yeah, was quicker through the Proving Grounds than Shai, which is quite impressive, because obviously, these are different obstacles you haven't been on before but then tamar's tamar's been putting a lot of work.
Speaker 3:Is that the low rig obstacle as well? Yeah, see, actually that doesn't surprise me because shy, sometimes on a low she's really good at rigs, but low rig sometimes she gets a bit muddled because she likes to use arms only. She's so strong, but then that sometimes can be a little bit of a hindrance. But yeah, that's interesting. And then so the other two, just so they went out. So Becky and Freddie went out. Hot, let me just try and clarify what you're saying maybe the listeners are thinking exactly what I'm thinking right now.
Speaker 3:They went out hot and then on the carry, they started to die.
Speaker 2:Yeah, yeah yeah, I think it's a bit harsh to say I think they may maybe fatigue themselves a little bit more than others on the carry and they came out of it, um, yeah, a bit fatigued, but they did make up ground back up within the proving ground and down the hill, because the running then came another attribute they had to put in. So it was then going down and around the field and then Shai overtook Tamar on that point as well to take the lead. So right now you're like 1K into the race. You've had like four different lead changes and that's insane.
Speaker 1:But you couldn't pick because you knew what was coming up. So we knew that they were going to go into the barn and you knew that you had two more sort of technical obstacles that no one should fail. But some people are going to come out quicker than others.
Speaker 2:Yeah.
Speaker 1:And then there was this drama because Shai missed the bell.
Speaker 2:Yeah, she missed the bell we were talking about in the oh wow.
Speaker 1:Yeah, and that changed things up because Tamar was in a position to to capitalize on that mistake.
Speaker 2:But shy, was so far ahead. At this point we thought, oh, you got to keep pushing to get that gap, that penalty gap, and she kind of was getting it. But um yeah, tamar was just making up ground.
Speaker 1:So, to be fair, I was, I was, I was shouting at tamar, yeah yeah, well, I was.
Speaker 2:I was shouting at Tamar.
Speaker 1:Yeah, yeah. Well, I was shouting at Shai as well. I kind of just wanted to see them both die a little bit.
Speaker 2:You wanted to see the race.
Speaker 1:Yeah, there's nothing better than watching two people giving everything they've got, and you could tell they were giving everything.
Speaker 2:And another thing about the race is that the penalty loop was so open. You can see people doing it as you're coming down the field and because you make a nut, go down the field to make a U-turn, you can see people doing a penalty loop as you go into the field to do the down bit and then come back up.
Speaker 3:So you get a penalty loop.
Speaker 2:It was quite far. Yeah, it was about a minute and it or no, something like that.
Speaker 1:I mean, it may be a little bit more because it was uphill.
Speaker 2:Yeah, it was quite uphill. 70 seconds maybe, yeah, and then we didn't realise that was it. Fede was behind. Shai Made a mistake, hadn't she as well? She had a penalty.
Speaker 1:I think so, which meant that she had to do the penalty loop. And then that's when Libby, libby was behind her.
Speaker 2:She was running so strong as well yeah, so libby was running up on that final um sprint, yeah she gave everything to do a penalty penalty loop. But but yeah, libby got around clean, so just shows that I think that was awesome to watch.
Speaker 1:I'll tell you what if you haven't seen it right.
Speaker 2:There's a photo of all the ladies and they're literally just lying down dead every one of them just give it everything I think we, what we're trying to say with this is that if you haven't signed up for a 3k race and you you want to be involved in this battles, the these, the spectator ability of it all get your family down, get your friends down to watch you. It is the great, greatest opportunity people are going to have to watch a race. Cocr is like most exciting, uh, exciting times. It was just so good to watch and not all races are going to have the ability to be seen on a whole field, but I'm sure 3ks are really easy to watch. So, yeah, get, get yourself tok.
Speaker 3:It's also good about going down to some of these 3k's that are training centers.
Speaker 2:What's that?
Speaker 3:You get to train after.
Speaker 2:Oh, oh, he's leading us in, he's leading us in. That segues us into the OCR long run. We had loads of people ask us about the OCR long run. I can't really take credit. It's it's Shipley's baby well, we stole it of him. Yeah, shipley created it. We just sell it I.
Speaker 1:I didn't actually create it well.
Speaker 2:I kind of.
Speaker 1:I I stolen it off now because because it was a part of my training when I was working with Bracken, so but we've just we've adapted it and we've because we've taken it further and I think we still don't know everything there is to know about the ocr long run, but we have learned that it is a really useful training day or training stimulus or thing in your training it's good for training, it builds an ocr engine we don't need to have.
Speaker 2:We don't need to have this flat trail running engine. We need to have a compromised OCR engine, and I feel like the OCR long run allows you to do that undulating terrain, mandatory obstacles, technical obstacles, good mile loops, um little bit of tempo in between, if you choose to make it more of a quality day, and this is what this is what you wanted to talk about as well, didn't you? Because we treated the 3k race at this weekend as a as an ocr long run, but with with a quality session in the middle so you're still getting that, that effort, that small, that small dose of effort, because the 3K isn't too demanding.
Speaker 1:And then you still can play with the endurance side of things afterwards and work on turnover, grip endurance skills through obstacles. What else can you work on? A bit of chit-chat.
Speaker 2:Chit-chat. Yeah, you can have a chat because we're doing endurance as well.
Speaker 1:Yeah, and you can make mistakes.
Speaker 2:Yeah, you can have a chat, because we're doing endurance as well. Yeah, and you can make mistakes. Yeah, test things out.
Speaker 3:The OCR long run in its basic form. I'll start with that because it's so simple as well and I think this is what people because we talk about it so much, I think people are starting to think it's this complex magic source that we have. But actually, in its very basic form, is just basically doing an obstacle simulation for around two hours is normally. That's normally the time we go for in it around.
Speaker 1:Yeah yeah, because half hour it's about warm up. So it is you. I like to do it with time rather than distance because, obviously, obstacle racing you're never going to like looking at your watch, because I've been out there for two and a half hours and I'm just about creeping by 10, 10 miles. Yeah, it's quite a long time, but not a lot of mileage.
Speaker 2:Yeah don't ever go to an ocr long run thinking that you're going to get your mileage in. It's very hard to do that yeah, yeah, you'll nearly be finished.
Speaker 3:You'll be at eight miles thinking how is this a long run?
Speaker 2:How have I been at it for three hours? Go on, mo. You're going to break it down. Well.
Speaker 3:I was just going to say so people can really make sense of this. In its basic form it is literally just doing it at training centres. Where they have access to a bit of running is normally the ideal location. So typically for us it's down, down at rumble or done at nuts. We have a bit of running and also some obstacles. Um, I guess, if you don't have access to a training center, the other way of doing an ocr long run is doing some exercise or something just to compromise you, but not also to the intensity where it really kills you. So if you're doing burpees, do them slowly, don't kill yourself. But also then we can come on to the OCR long run in its more technical form, which is kind of what you did at the weekend yeah, where you need the obstacles, or or you need yeah, you need those, those transitions just just think of it as if you, if you maybe was going to a race at at the weekend, you would do a warm-up.
Speaker 2:That might be a good 10, 20 minute warm-up of endurance or some cardiovascular exercise. Then you go and do the race and then, if you really really were into your training, you do a cool down. That is essentially what we did. We did a warm-up, but we elongate it, make it much longer because it's got to have a training stimulus from it. So the stimulus we're looking for is increasing our cardiovascular endurance over obstacles, not over terrain, so it's the ability to move through obstacles freely while also being out there for a longer period of time. So we we did a three mile warm-up before the 3k and then we went and did a very hard tempo effort, almost going on to like a computer. What was, what was past tempo as mo, is that that's it threshold yeah, test.
Speaker 2:So to that point. And then you go, and we did, did about an hour, hour and a half of, I would say you're easy, an easy run, mixed with technical obstacles that then push up your heart rate so you almost end doing a fartlek sort of session because that's what it feels like on your body. So you're, we are. We are having a bit of like a pick and mix of all of the different stimuluses a coach would put in your training for a whole week in one session, but that's OCR, I'm afraid.
Speaker 1:Yeah, that is OCR, isn't it it's really interesting if you ever sort of look at your heart rate data from an OCR long run, it is up and down all the time, going in and out, and that's not going at pace, that's not race pace, that's just comfortable pace. As soon as you get on a few obstacles off, it's like heart rate up because you're going into a run, getting straight back into it, and it's just like and then you're coming down a little bit, going up again, coming down, breathing, breathing's a big one practicing breathing, yeah, practicing all of the abilities to get your heart rate down.
Speaker 2:And if what you're saying there ships is your, you've got to create purpose to the oco long run of what you're doing. Why you're doing it like it's in our training plans now, with different purpose each session? So there is different reasons and different outputs you want from each run. So the output of the weekend was hard tempo in the middle feel.
Speaker 1:Feel like you want to feel on like a 10 mile race in the middle and then go back to easy again, but we don't always do that no, no, sometimes it's really really slow, just going through, like especially early on in the season my OCR long runs, what probably about six, six weeks ago were just slow, just going around, not worrying about falling off of things, just going on an obstacle, probably trying to maintain that heart rate about levelish. So it's not going up and down and spiking too much, just getting on the obstacles, getting a feel for it, getting your arms moving, getting the techniques a little bit right and things like that. But now it's getting a bit more, a bit more purposeful and putting a bit more effort into like parts of the OCR long run, not the whole run itself, because you're not going to be running race effort, you're going to be running casual. But every now and again you can run into the obstacle harder.
Speaker 3:Do it a bit faster, come out a little bit quicker yeah, that's one thing as well I think is a benefit of the ocr long run that is under valued, which is learning how to do obstacles with a controlled heart rate, because most people especially when you don't have access to obstacles a lot are doing obstacles and it's compromising them, even if they've ran relatively easy. We've had it before where you've talked to races or even us in the past, where you think you're running conservative, you do an obstacle and then it's like whoa, now I'm not conservative heart rate base wise, but I'm also now running nine minute miles in a race and I can't access my speed, but I'm also now running nine minute miles in a race and I can't access my speed and then you drop off.
Speaker 3:Yeah, and I think the OCR long run what it does is it teaches you how to control your heart rate through the obstacles as well, and we've talked about it before.
Speaker 2:It almost makes you not need to be a good compromised runner because you get so good at not being compromised on obstacles hell yeah yeah, we've changed it as well, like because in early on in the season, in the winter, obviously our mileage, our mileage been is getting higher now but it was even higher and when we're build, trying to build an engine. So you just vary it up, you go around the field or you go around a bigger field and then you do an obstacle. Like you, you make sure the gaps are longer so you can get more mileage in, like you just change things up to make sure it's it's it actually fits into your training, isn't? It isn't like a a standard puzzle piece that fits in perfectly. It's one that you need to create yourself and adapt it. But all we're saying isn't we used to do what?
Speaker 2:I can't remember what I used to do, apart from those. I think I'd just go and do a long run, wouldn't me? I can't remember what an oci long runs replaced it. Like we're still. I still do my long runs, but is it just I?
Speaker 1:think it sometimes replaces in a long run yeah, um, I think because when you used to go on the obstacle, like, do obstacle training, you get pulled along. Or you run to go on the obstacle, do obstacle training, you get pulled along, or you run a bit harder than you should do. And I think we've learned a little bit with calling it an OCR long run. Just sticking long run on the end of it, I think it makes you realize that you're not doing it in an hour, like just a condensed sort of time. You're spreading it out so you're knowing're knowing to hold back and that's what's changing the dynamics of it. You're you're learning to like, figure, different speeds out.
Speaker 2:Yeah, it's built from when people used to do what, when I used to go to like simulations, like loads of the training venues put on simulations, like pt barn always does their like ocr racers class, like, yes, that is great and and I would, I think I'm going to go to probably one of them soon, but it's really good to develop skill sets. But what we've done and adapted with the OCR long run is doing that simulation but making it longer, making it fit in our training to give us that endurance ability, and it's uninterrupted. Like, as much as we love coaching, we love, we love that uh, being a stop, start, learn and then continue, but it's, but we we don't want, don't need that sometimes and it you need to keep it going and that's why we've added, instead of calling it, an ocr simulation, that's why it's the ocr long run well, the simulations can turn very quickly into an actual race yeah and you don't need we.
Speaker 3:We have quite a busy race calendar anyway. We don't need another race in our calendar. Whereas by like Shipley was saying, putting a, putting the word long on it, it makes you chill out, it makes you have a good warm-up, it makes you, even if we're doing kind of a tempo run in the middle of it or a hard effort in it, we'll warm up properly into it rather than just going okay, with simulation. Our training centers today you get there, a couple of your rivals are there next meeting you know you're going toe to toe and it's like you're not prepared kills your training the next week, whereas this is a lot slower, it's a lot more methodical so funny.
Speaker 2:You said it because, um, that happened at the weekend. The exact situation, because, because we don't, usually we're used to training with one another and and thing thing is, you, you know full well the two of you. Even when we train together, it's still even hard to pull back the ego, even then when we because we're racers, we're competitive, we want to win, like it's just natural. But that's why I love the fact we have this long run and we know that the expectation is to chill out, enjoy it, not going too hard. Or we at least say we're doing 10 minutes, 20 minutes of tempo, and then when we talk about okay, mo, you're going to have a head start, or when we're going around, it's like I have 10 minutes of my pace, 10 minutes your pace, mo, 10 minutes your pace, shipley, we change it.
Speaker 2:But what that didn't happen at the weekend, we did have the egos, we did have I, I wouldn't even mind mind saying it I think we did like we were all trying to show each other how good we are because we were training with different people and, oh yeah, you even had Ferg go. Fer third would probably think he was going at his, his pace, that he probably was. Like that's the pace, third goes, but that was still too quick for me for a for a long run at some stages, wasn't it?
Speaker 1:yeah, yeah.
Speaker 2:Yeah, I had to drop back a bit a couple of times and it's just, it's just that, the fact that we now we know we have the expectation on it, we know that we we're accountable to chilling out I think us three as well.
Speaker 3:I've done it enough times together to know what we expect from each other as well, and we'll know the workout going into it and that's the other thing going in. I can imagine going in with other people bringing people into the ocl long one that we do. It's like whoa okay, this is a whole bit different yeah and then it, like you say, trying to drop the ego to let your competitor not just let him go, rather than try and stay with him.
Speaker 1:That's what I like doing on my own sometimes Because you don't have anyone. Then you are at your own pace Early on in the season. I wouldn't invite you lot. I'll go on my own.
Speaker 3:I think you two are the only people I'd want to do it with at this moment in time because I think, because we've trained so much together, oh cute. But like even Finn now, like when Finn comes to like a Thursday night if I'm training, I know my training sessions just got a little bit harder because I'm just an ego thing, it's just like well, I don't want him to be beating me or looking more impressive than me, so it's like and, to be fair, finn's one of the few that I can let go a bit, but yeah
Speaker 2:it is hard to shut the ego off. Oh, absolutely. That's why sometimes I'm asking you like straight away on a thursday night, what are you doing today? Because I need to know. So I know, I know what I'm letting myself in for. Yeah, when you go, I'm just having an easy one. I'm like, oh, thank god, I can go easy today. But when you're like, oh, I'm gonna go stead, you know well, sometimes I've said to you and you've even done it, you even know what you're doing, I'm going steady. You're like, all right, yeah, because you know you have to go steady as well.
Speaker 3:Or hard or tempo, you change it based on the people around you, which sometimes is just such a stupid move that's another reason at this moment in time I couldn't do an OCR long run on a Thursday night, even with now having the light back, just purely because there's people watching and again, it's so egotistical.
Speaker 2:But as soon as you get an audience, it's like nah, this is out the window where would have mo been on the last 20 minutes of the oci long run on sunday, bounded, bounded in front of ferg and finley who were going off at like seven minute mile pace and we're like no, no, we're back here at eight and a half, we're fine.
Speaker 1:Let him go. Let him go. He's lucky he got another lap out of us.
Speaker 2:Yeah, I know.
Speaker 1:Yeah.
Speaker 2:Ferg, if you're listening, you pushed us out for another lap. He led the whole way, yeah that was good. That was good. It was good.
Speaker 1:That was good. That was good. It was good. Yeah, we should definitely do more of them with more people.
Speaker 3:It was nice in a way, but we want to understand that Maybe we can one day do an accountability corner OCR long run and get a few people out.
Speaker 2:We should just keep saying where we're going. I'm trying to convince ships to come down to nuclear. What date did we say ships?
Speaker 1:Well, you said Sunday, but I but I said, oh, can't we do saturday?
Speaker 2:sunday, the 20th of april, potentially 75 going down to nuclear and I'm going to do an ocr long run around nuclear, nuclear wild forest and if I convince him to do saturday, it'll be saturday, but it looks like that is the 20th sunday.
Speaker 1:oh is it? Oh, sorry, yeah, I did convince him to do Saturday. It'll be Saturday, but it looks like it's probably going to be Sunday. That is the 20th, that's the Saturday oh is it?
Speaker 2:Oh sorry, yeah, 20th. I did convince him. So, yeah, we could do that. Yeah, that'd be good fun. I think that'd be good before Challenge Cup as well. Oh yeah, Mo's thinking if he's got work or not.
Speaker 3:No I won.
Speaker 2:Who can we replace Mo with I?
Speaker 3:don't know, maybe it is Finlay. You need another Ginge. He's losing his Ginge. He's getting a bit darker in his old age. Who Finlay? Finlay's not Ginger? Yeah well, he used to be a lot more Ginger, look at old pictures of Finlay.
Speaker 2:Don't try and get people in our club, mo, they are not.
Speaker 1:I don't think anyone wants to be in that club.
Speaker 2:They do, they do, I do. I wanted it back when I was at school. I used to hate being ginger because you know everyone was like it's just different. Everyone pick on you and you'd wish you never ginger, get to 34 and here I am going to Turkey to put the ginger back on.
Speaker 1:I was sure you were going to come back with a different colour.
Speaker 2:So let's wrap the wrap, wrap up with a bit of a summary of what have we learned from the ocr long run, how, how. Obviously we've said that we changed it way back before the world championships. But what? What's it giving you, what? What does it make a difference in your training ships? You did it first, so you can it gives?
Speaker 1:I think it just gives you a lot of skills necessary for a race. I think it gives you, yeah, race, race experience without destroying yourself with a race effort, but it gives you all the skills you need and the skills that you need to work on for a race in obstacle racing anyway, which isn't easy because there's so many different variables yeah, it's giving you that baseline.
Speaker 3:It's like any the way I kind of look at it now, I almost kick myself because if you look at any other sport, they are all doing this to their sport we're one of the few sports in the world where no one actually trains specifically.
Speaker 3:They just they learn their skills in the race. Obviously, as it. In a lot more of the foreign countries and abroad they do this a lot more than we do, but in the uk we are, we are behind and we're just learning these things now. But you do just kick yourself, because it's like every other sport. They'll do a slower version of their competition all the time and we decide, no, we're going to do a compromise, run with burpees and a lot of times it's access to gyms, but sometimes, even if people have access to gyms, they're not getting there enough or they're not going out their way enough to get to these gyms.
Speaker 2:Yeah, we've got hung up on the fact that it's so different, so much things we need to learn on like obstacles, that we thought that going to all these venues standing there watching someone tell us how to do something is training, when that is, yeah, it is training to some extent. It's training to learn the technique, the ability to do it, but it's not learning the race day application of it, because you're not in a race day fatigued state. So doing the OCR long run is making you take all those skill sets, put them into place but one after the other, and then compromising yourself in a way that you would do in a race, but but also staying in within yourself and controlled and having the ability of the no pressure to slow down, speed up.
Speaker 3:There's not a competition I do think as well.
Speaker 3:The ocr long run is geared more towards the competitive athletes I think there's a very much a place where people need to just come in and learn, learn the fundamentals. They haven't got the capability just yet at the beginning level to do an OCR long run because it is a lot in the body. So you have to be doing. We end up doing what? Over 100 obstacles easily, sometimes If you include the mandatory obstacles easily, and that is a lot. That's a lot of repetitions. So this is geared more towards the higher end.
Speaker 1:If you, if I or the more competitive build yeah, I'm going to quote my old man here, because he's he's taught jiu-jitsu for a long time and he's always said there's the technique and then there's the application. You learn the technique first and then you put it into the application of having it in real life situation. You're not going to be able to do the application without knowing the technique. But as soon as you know the technique, then you can apply it to a real world situation.
Speaker 2:We don't apply it as much as we should, as we should do, you know, yeah, we wait till the race, we wait till we spend 100 pounds and then apply it, which is mental, if you're actually like saying that out loud, like I say, especially coming.
Speaker 3:I mean I used to as well. You know sport, you've come from sporting backgrounds. Any other sport, football training you're training twice a week. You're playing easy games or you're like doing drills and things. You're not going to a football match to learn how to play football. That's it. I mean, in an ideal world, as a competitive ocr athlete, I think you need to be realistically training on obstacles twice a week if you want to go to like the world class level and that's minimum, I think possibly even three times. Unfortunately, in the uk we're not developed enough where that is an option. So this is the perfect way to get your training in without missing some of the areas, because it's so slow as well that once you've learned the basic techniques, you can really practice them, especially on a basic ocr long one, which is right basic techniques. You can really practice them, especially on a basic OCR long run, which is right, nice and relaxed. You can really practice them in that situation.
Speaker 2:Yeah, we'll have to get people down there then for Tanuka. Right, I think we have lost Shipley. He's left us with a very funny face that he's looking at. So to help Mo with the editing and to hopefully just wrap us up from rambling too much, I hope you got everything out of today. We talked about the 3k, excited for the next one. Oh, he's logged in again. Here he is GG. Oh, he's back.
Speaker 3:He's back here he is, we're about to wrap up.
Speaker 2:We're about to wrap up, we're saying bye, are we wrapping up now? Because, yeah, yeah, we are right, chips, tell us when the next 3K race is 22nd of June.
Speaker 1:Where is it For the UK 3K series?
Speaker 2:Anyway, it is in the which one is it Darren, the Obstacle Gym.
Speaker 1:The Obstacle Gym.
Speaker 2:Yeah, 3k 24.
Speaker 1:Which district is that in?
Speaker 2:I think it's near burnley midlands.
Speaker 1:So mid midlands, north, and there we go, there we go now everything's north for us it's in the north that's actually a long trip, but we're gonna make it up there yeah, you can.
Speaker 2:You can stay at mine, a hotel in it, oh ok, sorry, right. Yeah, next race 3k and anyone doing a long run. Add some obstacles in and you can call it an OCR long run.
Speaker 1:Pretty much, that's it simple, done or join us on the next OCR long run yeah, accountability corner long run right.
Speaker 2:Thanks for listening everyone. Bye guys, eat you later laters people. Yeah, accountability corner long run All right. Thanks for listening everyone. All right, goodbye guys, see you later Laters people.
