In the episode, Oska, Tom, and Anna from The Front Runner Colombo dive into our weekly running specialty podcast, Run Spesh. We're here to keep you entertained during your runs or commute, talking all about the human locomotive movement we call running!

What's in this episode:

• Quiz Night Recap: Get ready to laugh as we recount our glorious failure at quiz night. Spoiler: We successfully came first at the wrong end! 🤣
• Fidgeting Update: Remember that comment about us fidgeting too much? Anna's got a solution... and it's pretty weird (and unbelievably satisfying).
• Training Updates & Niggles: Tom shares his recovery journey after a bike crash, and Oscka gives an honest (and TMI) account of his battle with food poisoning. Expect some serious talk about mental toughness and patience when injuries hit.
• Anna's Half Marathon Prep: Anna gives us the lowdown on her half marathon training, including a tough tempo run and her strategy for race day. Plus, a hook for next week's episode – you won't want to miss it!
• Sausage Sizzle Debate Results: We share the hilarious results of our poll on how you like your sausages. Just tomato sauce? Onions? Or "raw dog" with white bread and marge?!

It's another week of real talk, laughs, and a whole lot of running chat. Thanks for tuning in!

Hey everyone, Oska here! Finally back in the swing of things after being back from the US. This week on Run Spesh, it's the usual crew - Oska, Colombo, Tom, and Anna - talking all things running (and not-so-running)!

What's Inside:

• Oska's Back: Hear how Oska's feeling after his travels and his first few training sessions back home - let's just say they were a bit of a wake-up call!
• Crash Landing! Tom tells the hilarious (and slightly scary) story of his recent bike accident. New shoes? Ripped. Bike? Broken. Tom? Mostly okay! Plus, we compare our various states of injury - it's a cripple convention over here!
• Training Updates: Anna shares how her training's going as she gets ready for the Sail Half. Oska's feeling some good vibes after a tough hill workout - watch out, young runners!
• Shoe Talk: Got sore feet? We tackle a listener question about the best shoes for plantar fasciitis. We're not doctors, but we share what we've seen work for people, focusing on comfy cushioning and rocker soles. We even name a few shoes that might help!
• Random Banter: Expect the usual weird chats, from shell-less eggs to the ultimate chippy debate (bacon barbecue fans, we're side-eyeing you!). Plus, find out which podcast segment people enjoy the most (it might surprise you!).

Welcome to Run Spesh, the weekly running podcast from the Frontrunner Colombo crew (Oska, Tom, and Maia)! Join us for a candid chat about all things running: recent races (including Maya's hard-fought national title in the New Zealand Uphill Mountain Running Champs - 11.5k with over 1000m of climbing!), training highs and lows, running shoes, and even a bit about Tom's non-existent dating life... and some tech fails that led to a re-recording!

In this episode, we dive into:

• Maia's incredible achievement: Hear all about her grueling experience winning the national uphill title and the unexpected challenges along the way, including a strategically (or not so strategically) timed water stop. Plus, how this win qualifies her for the World Mountain Running Champs!
• Race strategies and execution (or lack thereof): The team discusses the classic "start slow" plan that immediately goes out the window, managing effort on tough climbs, and the mental games of racing.
• Tom's injury update: Find out how his swimming and biking are progressing as he recovers from a knee issue, the impact of a dodgy bike seat post, and his plans for future races (Sunshine Coast in September!).
• Oska's running reflections: He shares his recent feelings of being mentally drained, the pressure of performance, and the exciting new direction of his training plan with a focus on three key workouts a week and slightly lower mileage.
• Shop talk and tangents: Expect the usual off-the-rails banter, including discussions about shoplifting attempts, premium Spotify struggles, and the surprisingly criminal nature of early morning swimming squads.

Tune in for an honest and entertaining look at the realities of being dedicated runners juggling life and chasing personal bests. Whether you're hitting the pavement or just chilling, we hope to keep you company for the next hour (or so!).