For The Kudos

Spiked Up - #43

The kuties are back for Episode 43 of Spiked Up!
This week Rose increased her running & smashed her gym work. If you were an elliptical in Newcastle you’d hate to see her coming.
Sarah completed her hardest track session of 2025 & admits that dog in her was just a chihuahua in the last few reps.
The episode ends with a funny TWSOITWASA :)
 
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For The Kudos - #134

Listeners, welcome to Episode 134! It's been another big week in the world of running, with the "Jakgoat" breaking the world indoor mile record, taking it from Nuguse, just days after it was set. Meanwhile, Kiplimo also shattered the world half marathon record in Barcelona.
TRAINING WEEKS
 The team shares some impressive training weeks. Joel kicks things off by telling us how he's recovered from a bout of gastro. Tess runs her largest weekly mileage in a long time, including a couple of solid sessions, while Jack discusses his training week and his race result from the indoor 3k in Seattle. We also give a special shoutout to friend of the show Jude Thomas for finishing second behind Nico Young in the mile.
THE BIG Q
The team tackles a question from a listener about returning to running after illness. While Jack, Joel, and Tess offer their advice, it's always a good idea to consult with a doctor too.
GIVE SOME KUDOS
A mix of recommendations this week: Joel shares his recent trip to Apollo Bay and tells listeners to visit this charming small town. Jack suggests opting for quieter long-haul flights with extra seat space, and Tess gives a shoutout to some epic running shorts.
TWHSOITWTWATSA 
You’ll have to catch it on our stories to see what the three get up to this week for this segment!
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Spiked Up - #42

Episode 42 starts off with a bang withsome very exciting news from Rose (spoiler alert but she may or may not be back running!!!!) 
After some chit chat the girls finally dive into their training weeks with Sarah revealing a very impressive Tuesday session. 
Stay tuned to see how Sarah’s first race of the season goes
 
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For The Kudos - #133

Jack, Joel, and Tess record episode 133 at the sauna/studio in Richmond. The begin the episode with a run down of some recent running news before reflecting on the old OIympic Park in Melbourne.
TRAINING WEEKS 
Jack puts together his last week of training in Melbourne, which includes a Wattle Park PB, before heading to the States. Tess dodges the barriers at George Knott on Tuesday morning (or does she?) and threshold's with a massive group at Albert Park, while Joel has an absolute shocker of a week due to gastro.
THE BIG Q 
This week's question was sent into us by a dedicated FTK Patreon and one of Joel's athletes. Jack, Joel and Tess chat through their strong opinions on dieting and chasing weight-loss as endurance runners.
GIVE SOME KUDOS
Jack gives a shout out to "The Tan", leading to a conversation on the history of the name, while Tess gives kudos to a vertical hanging wall that Jack & Joel aren't fully supportive of. Joel changes things up and gives a reverse-kudos for this week.
TWHSOITWTWATSA
Joel and Tess join forces to roast Jack after a certain beer-related video surfaced on social media. Unfortunately for them Jack has the last laugh, able to defend himself with a fantastic story. After his defence, Jack throws shade on a certain hot air balloon campaign which leads to a conversation on irrational fears to close out the episode.
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Q&A Session Sixty-Six: With Physio Carel Wildenboer

This episode was previously a patreon-only exclusive episode that aired in October 2024.After a long hiatus from the Q&A Sessions, Joel sits down with physio Carel Wildenboer for his second appearance on FTK. After his previous episode received so much positive feedback we wanted to bring him on again. Joel and Carel chat about a number of topics, with the hopes our listeners will be able to improve not only the way they move but absorb tips on relaxation and mindfulness too.
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Spiked Up - #41

Rose & Sarah are back for Epsiode 41 of Spiked Up.
The girls give a Marugame recap which included friend of the show, Izzi Batt-Doyle’s Australian Record run. Then it’s business as usual this week as the girls go through their training weeks.
The episode finishes with a lil Q&A from our patreon listeners 🫶
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For The Kudos - #132

Jack, Joel, and Tess record episode 132 at Tess’ Brunswick East studio for the first time ever. They kick off the episode by discussing all the latest running news from Marugame, Boston, and Beppu before diving into the listeners' favourite segments.
TRAINING WEEKS 
Joel’s training week starts with a bang... or rather, a snooze button. After sleeping through his alarm, he’s forced to join the Pulse crew for a Tuesday night session. He then hits the boulevard for a Friday threshold run with Paul, the Balance Runner. Jack shares details of his track session at Sandringham as he prepares for his indoor season, followed by a typical Thursday and Saturday threshold and hill rep session. Tess, still recovering from her marathon, is slowly finding her rhythm but manages to piece together a solid week of training as well.
THE BIG Q 
Tess shares a conversation from her Ferny Creek long run with the crew: Are 20-week marathon blocks superior to 8-week training blocks? Spoiler alert: The answer likely involves some form of suffering either way.
GIVE SOME KUDOS
 Joel gives kudos to the ‘blue doctor’ — AKA swimming in the ocean immediately post-long run. Jack gives a shoutout to the scenic Lilydale to Warburton trail, and Tess recommends one of her favorite shoes from last year.
TWHSOITWTWATSA
Jack kicks off the segment with a questionable Flotrack series on Shelby Houlihan. Tess questions Andy Buchanan’s watch choice for Marugame, and Joel’s choice is something you’ll have to see with your own eyes on FTK’s Instagram story...
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Spiked Up - #40 with Genevieve Gregson

Spiked Up Episode 40 - what to expect when you’re expecting with Gen Gregson!
In part one of this special episode Rose gives the listeners the update we’ve all been waiting for and Sarah goes through her training week which included stealing Rose’s Mt McKay CR & some speed work at sea level.
Gen Gregson joins the conversation for part 2 as she discusses running while pregnant. We get to hear all about her experience pre and postpartum with her first born and the challenges she faced when navigating a return to running. Her training looks a bit different at the moment but she explains how much fun she’s having along the way.
The episode concludes with TWSOITWASA which highlights young Aussies setting records & the Keely Classic.
 
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For The Kudos - #131

Jack, Joel, and Tess are back in the Richmond studio to record Episode 130. The episode kicks off, as usual, with plenty of side stories and laughs before they dive into their training weeks.TRAINING WEEKSJoel takes the lead in discussing their training weeks, starting with how he cranks out some solid k reps before finishing his week with his best threshold yet at Falls Creek—capping off at 139k for his biggest week ever! Jack, also up at Falls, shares his k rep session, completed at a pace Joel can only dream about, before the two recap their last long run on the mountain. Tess wraps up her final Pulse session before jetting off to Sydney for some corporate duties and tackling her first threshold at Centennial Park.THE BIG QA listener writes in seeking advice on a dilemma regarding the Sydney Marathon ballot.GIVE SOME KUDOSTess kicks off this segment by giving a huge shoutout to the female runners hitting the road around Centennial Park for their Friday morning jog. Joel recommends a new techno/ambient artist he's been into recently, named Loidas, before Jack wraps up the segment by offering kudos to grass tracks.
TWHSOITWTWATSATess takes aim at some controversial choices made by the Under Armour team for their men’s elite kit—let’s just say grey half tights won’t be making the 2025 in-list. Jack shares his thoughts on carbon sandals, while Joel throws Tess under the bus after receiving a photo of her wearing a questionably sized visor…
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Spiked Up #39 with Amy Bunnage

Spiked Up, Episode 39 - Amy Bunnage Special.
In this week’s epsiode Sarah is joined by collegiate athlete and Australian record holder Amy Bunnage.
Recording from California, USA, Amy takes us through her impressive training week which included some fast km reps and lots of gym. We also hear about Sarah’s training week which consisted of lots of driving and an upset stomach. 
Then the q&a starts where Amy discusses everything from her college experience to NIL deals.
The epsiode finishes with TWSOITWASA submissions from both Amy & Sarah.
 
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