Raf is a man who’s fingertips are allover high performance in Australia's Endurance Scene. A former world #3 ranked ITU Duathlete, bringing a mix of experience as an elite athlete himself, a physiotherapist for some of Australias most recognisable sports teams and greatest ever runners, he is a high level performance coach who specialises in physiological, biomechanical and physiological upskilling of athletes, through theIntegrated Endurance System developed by Front Runner – a high performance coaching and physiotherapy Business based in Perth WA of which todays guest is the owner and founder.
Join us as we unpack a career full of success and explore how Raf transitioned from a life as World #3 ranked ITU Duathlete, to Physio for some of Australia's best athletes to one of Australia's most well respected Endurance experts from a physiological, biomechanical and Psychological point of view.
So much gold packed into here for listeners to enjoy, as well as a host of bonus listener questions.
Eoin plays host this week as Ryan is away on a stag (Bucks) party.
The lads cover off running news from absolutely everywhere including: doping Bans, Grand Slam Track being cancelled? On Track nights: Vienna, Oslo Diamond League, UK Athletics 10,000m Champs, The Ingebrigsten Running Club, NCAA's
YouTube diaries stops in Ireland this week and the lads cover off another training week.
The lads resume recording from three different countries.
Rome Diamond League takes up the bulk of running news and action where there was a womens 1500 & 5000m as well as a mens 1500m. We talked about Breaking4 and the two part documentary that has been confirmed, Mantz & Clayton Young have gone their separate ways, a pending 5000m world record attempt and NCAA DI athletes finally getting paid. Dean completes his biggest ever mileage week (inclusive of a 50k race - 6th FASTEST AUSTRALIAN OF ALL TIME), Eoin continues building and adds more quality to a 95k week, Ryan gets back on the horse (bike) and completes a good week of cross training.
Listener questions are addressed.
The lads return for a full episode with plenty going on.
Ryan dials in from Marseille (France) after attending a wedding party in Mallorca this past week so is feeling a little sorry for himself.
Dean is back in the motherland holding the fort as per and continuing to stack training blocks in the double threshold manner on his rebuild post Ballarat and eyes up a 50k training run next week.
Eoin is back in the swing of training in Ireland and had also turned to the lactate monitors to measure his effort levels in his pursuit of new found fitness (fat camp)
- Rabat DL from last week
- BoulderBoulder from last week
- Launceston Half (Tasmania)
- Leonora Golden Gift (WA)
- Grand Slam Track Phillidelphia
YouTube diaries gets an new feature in the way of Elliot Giles - GB athlete (800m and 1500m). Double Trouble makes a return as Eoin softly takes a swing at some rockstars, Ryan touches on his cultural experiences in France too.
Plenty going on here.
The boys record together with both Ryan and Eoin now in the UK & Ireland, Dean holds the fort in Perth.
In depth results from HBF run for a reason and the Sound Running Festival.
Ryan tells a story (that he's been itching to) of when he ran with Jake Wightman.
Listener question regarding nutrition around nutrition choices.
YouTube diaries touches on the Makou boys and a podcast feature.
Ryan and Dean and joined by Eoin who is finally able to provide a positive update on his injury status!
The lads unpack recent goings on in the professional running scene in Doha and Tokyo as well as previewing Sundays Great Manchester 10k (which we were proudly able to provide a livestream to BBC2 via our instagram story).
Training week sees Dean return to business as usual with a slight difference in his approach - trialling the increasingly popular Scandinavian Double Threshold method. Ryan gets the results of last weeks MRI scan and provides an update on his current state of play and plan of attack to target a return, whilst Eoin tells us some good news and returns to jogging.
Eoin and Dean talk about Ben is Running for this weeks YouTube diaries segment and the lads go slightly off topic with a couple of other youtube interests..
Ryan takes fire with Double Trouble - again aiming it at himself - being topically conscious of clogging peoples Strava feeds with cycling and cross training activities.
Thanks for tuning in, thanks for writing in, please continue to do so. We love answering the questions :)
Dean and Ryan jump on with seemingly not too much running news to talk about from the elite calendar the past week but still have no difficult in filling over an hour with good chat.
Dean resumes a somewhat normal training week 2 weeks on from the marathon, Ryan attempts to and finally properly addresses one of the injury niggles that has been holding him back.
Ryan spends the weekend 'down south' so there is inevitably some shark chat.
1500m World Champion Josh Kerr gets the limelight for YouTube diaries and Ryan attempts to palm a Double Trouble off on himself for being so over reactive.
Thanks for tuning in as always.
The guys are reunited as a trio as Eoin dials in from his motherland, Ireland, to join Dean and Ryan, who have (just about?) recovered from Ballarat last week. We record an all time low, cumulative mileage total as Easy Double pod and agree that if we ever go lower than this, it's time to hang the mics up.
Very heavy on the results, news and discussions this week as the lads talked through London marathon from last week, caught up on the two recent Diamond League meetings in China and dove into some of the exciting stuff going on in Grand Slam Track at Miami. As well as the novelty ASICS Tokyo Speed Race where both male and female Australian 10k records went down.
YouTube diaries is back and took on a different perspective this week coming from more of a scientific and educational background.
We finish off with some listener questions including a bit of off topic discussion...
We really appreciate everyone's support and continuing to put us in your ears, please continue to reach out and connect as it's what keeps us motivated.
Episode 10 is live. An in-depth breakdown into Ballarat marathon from Dean and Ryan.
The taper week - how we primed for the race and reflections of whether we got it right or not
The carb load - what we ate and when, reasoning for making certain decisions
Pre race goals and strategy - what did we want to get out of the race, time based goals, how did we define success when we were stood on the start line and how did we plan to achieve it
How it played out - the good part. Dean provides incredible insight into thought processes as the race played out and takes us through the mentality of a 2:17 guy who's trying to podium
Post race reflections - how did the results stack up to our goals, key takeaways or learns
What next?
As usual thanks for the support. Please continue to connect @easydoublepod / easydoublepod@gmail.com
Hope you enjoyed the build to Ballarat and we will reload and go again for the next goal.
Episode 9 was a fun one. Thankfully the duo reunited as a trio as Eoin returned from his travels up North and down South.
It's race week for Dean and Ryan, Ballarat marathon which has been the main focus for the boys over the past couple of months since Marugame. So we switched things up a little to focus on their plans for the race and dive into how they will prepare from a taper/fuelling/carb load perspective.
Firstly we recapped Boston marathon which was won by the Kenyan duo of John Korir and Sharon Lokedi. The lads got excited by Conner Mantz courageous run for 4th and Pat Tiernan flying the Australian flag in a bold run. Rory Linkletter looked Clayton Young in the eye and said 'Lets Tango' as they came up to the finishing straight.
We previewed the insanely deep field that will be taking to the streets of London this weekend and discussed who our fancies might be from a truly world class elite field as well as looking at who might go well from a British perspective.
Eoin took charge to fire some insightful marathon related questions off to the lads and pick apart their race strategy, goals and mentality. Which, if you would like to have your own opinion on Dean's finishing time head over to our instagram @easydoublepod and submit your guess for a chance to win $100 worth of @bix_aus nutrition gels.
Listener questions brought us home as Ryans building security guy reminded us that we were definitely finishing up!
Enjoy! As always reach out and connect, let Dean and Ryan know how you think they might get on in Ballarat or share your race-day tips.
Episode 8 is liveeeeeee.
So much to get into as we unpack this weekends National Athletics Championships from on the ground in Perth:
We’ve made it to the final 2 weeks of our marathon block where typically volume and intensity start to reduce. Join us next week where we’ll have Eoin back and we do the final episode pre race day @ Ballarat
Please provide feedback, questions and thoughts, otherwise looking forward to episode 9!
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.
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:)
Back on track with the usual Monday night recording, episode 6 is live!
Huge episode this week!! Deep dive into some of the big results at Australias “biggest one day track meet since 2001”
As always stay in touch and let us know your opinions. Thanks for listening.
Episode 5 is live. After the hick up on Monday nights attempt at recording (see 'FAILED episode 5' we bounced back on Tuesday and got it done. Thanks for your patience, promise it’s still worth tuning in!
Bit of a whirlwind episode but we’ve gotten there in the end. Plenty of learns from this week, it’s been smooth sailing up until now but we were bound to hit some stumbling blocks eventually. In the spirit of @ see you next week for episode 6 where we’ll be ‘back stronger’
Hopefully you can find some value in these episodes whether that be knowledge or humour, if so, do all of the good stuff and follow the IG @easydoublepod and share with a friend who you think may enjoy it too.
Dont forget to send us your thoughts/feedback/questions :)
EDP.
For whatever reason, last night we just could not put it together. It took us about 3 attempts at doing an intro, Ryan and Dean kept dipping in and out and we could just about string a sentence together..
This is part of the fun right? Seen as we let everyone down with no actual episode today, we've put together the out-takes from our attempt at recording Episode 5.
Enjoy listening to this absolute amateur podcasting :)
@easydoublepod
easydoublepod@gmail.com
Please write in and give us any feedback, let us know your thoughts, ask questions and give us your opinions on things we've spoken about.
Actual Episode 5 will be out soon.
We're back for episode 4, it's St Patricks Day as we record which is Eoin's national day.
It's the first time any of us have raced creating the pod, Eoin opens up and gives us a deep, insightful recap of the whole race day experience including taking us behind the curtain as to what it's like being in an elite field and the pressures that come with seeking to run faster than ever before.
We cover off other running news from around the globe including Sydney Track Classic and NCAA's in the US.
Dean and Ryan get stuck into their first ultra specific marathon session and explain the process behind preparing for and executing such a large session and the importance of splits vs feel, fuelling and pacing stratergies.
YouTube diaries takes us to Japan and also a flash back in time to another mileage monster.
The Cool Down looks ahead to what's coming up ahead of next week in World Indoor Champs, an assault on Ryan's club HM record and another huge training run for Dean and Ryan.
We’re back with episode 3, it’s a big one! At this rate episode 10 will be 3 hours long There’s just so much to talk about at the minute.
We wish Eoin the very best of luck for hia 10k race in Tasmania this weekend and look forward to jumping into the race next week!
Thanks for tuning in, we’re loving the process and grateful for everyone who is engaging with us so far because it makes jumping on and talking running for an hour plus so much easier.
We made it to Episode 2! Thanks to anyone who tuned in to the first episode and endured the pain of our first attempt at recording. If you’ve managed to stick around for episode 2 then you’re in for a treat as this is a big one.
We’ve got big on the restructure so we take you through the show format going forwards:
Thanks everyone for tuning in, the support and response to the first episode has been amazing.
Welcome to the Easy Double podcast!! Hosted by Ryan, Dean and Eoin we are a running podcast produced in Perth, Australia.
As training partners who share similar but different goals, we are looking to provide a bit of an insight into our weekly training as well as creating a reflective space for ourselves.
Sunday long runs take us down some useful (& equally useless) rabbit holes regarding all things running and beyond so we want to share some of these conversations and hopefully provide some entertainment with thought provoking and informative content.
For the first week we are providing a bit of background information on each of us, how/why we got into running and a bit of an update on where we are at in our respective journeys.
Going forwards we will cover builds to target races in depth and discuss our goals as well as getting stuck into some topical debates.
We'd love for the audience to be as big of a part of the Easy Double podcast as possible so feel free to reach out on instagram @easydoublepod
*Please bare with us as this was the first ever recording!! Hopefully by episode 2 we will have shaken off any nerves
