For The Kudos

For The Kudos - #136

The crew are back together in the Richmond studio this week, with both Joel and Tess having raced throughout the week.
TRAINING WEEKS 
Jack quickly transitions back into the swing of training, while Joel & Tess race the Pulse 5000m and Hobart Run The Bridge respectively. Tess laid down a solid performance in her track race, while Joel finished second in his tassie 10km.
THE BIG Q
The team answer a fantastic question about how best to approach two back to back marathons (Sydney and Berlin). Jack, Joel & Tess all share their different approaches on which one to target and which to run for fun.
GIVE SOME KUDOS
Joel gives a shout-out to the DoDay Hobart Run The Bridge while Jack sends his kudos to the new Nike Vomero. Tess highlights the importance of sauna for recovery as well as the fitness gains that come with extra heat training.TWHSOITWTWATSA
Jack sheds light on a hilarious "dash for cash" type running race on an oval in NZ. Tess submits Mondo Duplantis' latest song release (yes you read that right - song). Closing off episode #136 Joel submits something strange from Sinead Diver's Wikipedia page.
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Spiked Up - #44

Episode 44 of Spiked Up is out now 😍
Rose and Sarah go through their training weeks as per usual. Sarah got that dog back in her for the Tuesday session and Rose slayed her first session back.
The episode ends with TWSOITWASA and the girls call for listener input for next week.

Jack Rayner's 5000m Indoor Aus Record - #135

It’s a big week in the Brunswick East recording studios for episode 135, featuring Jack, our newly crowned Australian record holder for the indoor 5000m. In this episode, we break down his race and training week before diving into our usual segments.
TRAINING WEEKS 
Jack kicks things off by sharing his training week, followed by a breakdown of his race at the BU Terrier DMR Challenge, where he set the new Australian record in the 5000m. Tess and Joel also had strong training weeks as they prepare for their upcoming races.
THE BIG Q
The team discusses a question sent in by an FTK listener - Aaron Bark. Aaron wants to know whether it’s better to split his double-run days by running more in the morning or evening as he transitions into marathon training.
GIVE SOME KUDOS
Joel gives a shout-out to friend of the show, Logan, and his new haircut. Tess recommends visiting Paul, aka The Balanced Runner, to improve your running technique, and Jack gives kudos to indoor tracks.
TWHSOITWTWATSA
Joel kicks things off with a post from his favorite Instagram page. Jack isn’t sure about a track team using olive oil to keep warm, and Tess is skeptical about the recent 3k record set by an 11-year-old—accidentally.
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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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Book an Activation Session
 

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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