Right before we start this post lets talk about my running history so you’ll take what I say seriously. The title of this post alone is enough to get the ‘haters’ out in force who like nothing better than belittling anyone who they feel does not agree with or adhere to their way of thinking. Honestly I don’t care what they think either as I’ve ‘walked the walk and ran the sub three marathon’, thirty two times, with a PB of 2:41:14.  All I’m giving you in this post it what worked for me and truth be told it ain’t anything you all probably know anyhow or can find if you google ‘how to run a sub 3 marathon‘, assuming we still google with this new AI thingy ? At the moment I’ve ran 48 marathons , with an average of a few seconds over three hours and 57 ultra marathons ranging from 47km up to 200 miles.  I have the experience to be allowed to air my views on this subject.  I’ve also included a few posts from writers and coaches I respect who agree with my findings.

So lets get into it.

Indicator races to help you know when you’re ready.  I’m a big believer in the ‘your latest half time , double it and add ten minutes‘, The longer the indicator race the better of course. If you have a 32k time this would be even more accurate . Alternatively  I feel you need a 38.xx time for a 10k to take on a sub 3 attempt, assuming you have the mileage under your belt. This goes with all indicator races , you still need the mileage and training, i.e. it’s not good being a gun 10k runner but try to run a sub3 with no specific marathon training block.

Distance is the key.  If you run more you will improve , with a caveat that you don’t get injured of course. Running is a simple sport, running more improves performance. You can even run really slowly and use the Maffetone method to improve, thus avoiding injury mostly? ( https://philmaffetone.com/method/ ) I highly recommend the Maffetone method, high mileage but easy running  with pace dictated by heart rate. It’s all on the website. When I ran my marathon PB’s I was was running 10-14 times a week with double days the norm, but normally at a relaxed pace but I also raced often. In essence my racing was my threshold run , and you always run faster with a bib on your chest. Do not under estimate the benefit of running more.

Leading into the Fremantle Half I had weeks of 104, 167, 164, 191, 149 and over 110km in the week of the race. I was so tired going into the race but somehow pulled off the run of my life of a 18 week intense training block including races every few weeks.  So is the secret of running just run a lot and race a lot. Well yep, it looks like it is.

The Sunday long run is pivotal to success, normally.  As runners understand the ‘time on your feet’ long run is important to marathon success. As the marathon training builds so does the Sunday long run, normally maxing out around three hours and over thirty kilometres , or further depending on your goals. The caveat is if you run double days you can avoid the Sunday long run as you can build the engine by repetitive running , as long as you race often.  A tip here is run with friends if you run long, time fly’s by with good banter. Alone time really can drag especially when you are tired towards the end of your training block.

Mid week long run at close to marathon pace.  a twenty to twenty five kilometre run , mid-week, at close to marathon pace (MP) is one run that I feel is over looked by most runners. It gets the body use to MP without spending too long on your feet, normally ninety minutes , give or take. (depending on your MP of course) Back in the day I use to run home from work twice a week, this was between sixteen and twenry five kilometres, at very close to MP. It was testing at the start by towards the end of the training block it became a lot easier, as my fitness increased.

Race often. Nothing beats racing , nothing. Once you put a bib on your chest you will perform to your limit, this is very hard to do in training, you just can’t put yourself deep enough in the pain box on a training run. Competition gives you the opportunity to really see where you are, be that a 5k park run, a 10k  or longer. Of course in training you can run thresholds, tempos, VO2 max specific training runs, but to really test yourself you need that bib.   Also racing often allows you to get use to the feeling of standing on that start line and all the emotions that entails. I love racing but a lot of runners don’t and if you are one of these runners you need to race more to be better prepared. Familiarity does not breed contempt in this case.

Racing weight. Every runner has a racing weight and it is up to you to find out what that is. If you are too light or too heavy it will affect your finishing time. This is a trial and error exercise but you’ll know when you get it right.

Carbohydrates. Fuel is another piece of the jigsaw you need to get right. Personally. I would take a Gu before I start and then a GU at 10k, 20k, 30k and then 35k if I need it, as well as water at every drink stop ( or electrolytes if offered)  Get your hydration and nutrition right, again test your strategy in training.

Consistency is the key.  You build a sub 3 marathon time over many months of consistent training. Running is an honest sport, you’ get out what you put in‘ normally, albeit there will always be those outliers who just do incredibly well on little or not training , but unfortunately for the rest of us it’s hard graft, often!

Super Shoes make a big difference.  This is where you can buy yourself two to four minutes off your time, give or take. Actually with the new Puma Nitro r3 maybe eve more ! These do make a big difference, again the benefits can vary from runner to runner but you should get something, if it’s the difference between a sub 3 marathon and a three hour one minutes, then cost does not come into it ! Just trust me buy a pair ! There are so many on the market now you will find one that suits your running style. I just wish they were around back in the day when I was running two hours forty one minutes.

Avoid aging.  Of course this is impossible but there are things you can put in place to maybe slow the process. Examples would be working on better diet as you age, maybe swap out the full English for scrambled eggs and avocado ? Dropping the odd run for some strength training , which becomes more and more important the older you get, apparently ? My last sub3 was in 2019 at Rottnest aged fifty two. I was comfortably finishing below three hours but COVID and a move to ultras torpedoed my next attempt which wasn’t until 2022, a 3:17 at Melbourne and then two more in 2024 , a close 3:04 and a wall hitting 3:14. At fifty eight my days of sub three are probably behind me unless they invent a really super shoe that can shave ten or so minutes of my time ? (I think they’d call it a bike?)  I was running sub two hours forty five well into my late forties so you can still run sub three into your fifties but you need to keep racing , it really is a case of use it or lose it when it comes to pace.  The Maffetone method may work for older runners  albeit distance can become an issue with diminishing returns and fatigue build up, this goes back to the run less but more quality and add strength training .  The older runner would have to concentrate on quality over quantity.

Get a coach. A contentious point but marathon training is hard and sometimes you need someone to keep you accountable, that alone can make coaching worth its weight in gold. A good coach will also be able to look at your runs subjectable and adjust accordingly , using their knowledge and experience, it just gies you one less thing to worry about. I have only been coached for three months with Raf and it made a massive difference to the way I trained. Raf taught me that distance is the key to marathon success and using his training methods I was able to PB many races years after I thought this impossible.

This article was written by the Running Centre in Perth and specifically Rafeal Baugh, the owner , an ex-duathlon professional athelete. ( https://therunningcentre.com.au/ ) I’ve posted this before but it deserves another read, Raf loves the science of the sport and is extremely knowledgeable.

Marathon Training & Performance: Sub 3h Dataset

Since commencing personalised training programs in 2009, the Front Runner coaching team has been primarily focused on assisting both recreational and competitive runners competing in events ranging from 800m to the Marathon, as well as Full and Half Ironman Triathlon.

Over time, the tracking of data (through GPS and online training software) and personalised exercise prescription based on the runner’s individual goals and training history, has allowed for empirical data to be compiled from our ever-growing database of motivated and goal-driven runners. As our database grows, we continue to observe certain trends in the data that help guide our coaching team towards more accurate and effective exercise prescription.

As well as a strong scientific element to data tracking, working with a team of nine engaged coaches all with individual experiences and qualifications has enabled an excellent structure to develop hypotheses on further improving exercise prescription. With the popularity of the Marathon continuing to increase in recent years, we have updated our dataset from 2018, focusing on those runners who have broken the magical 3h barrier.

 

As of March 2020, 91 Front Runner athletes on an individual exercise prescription have bettered the 3hr marathon. The aggregation of this many athletes at a high recreational marathon standard, in combination with monitored training prescription, has allowed us to identify some strong data trends. We hope that awareness and knowledge of this data will continue to help our Front Runner community progress towards their individual goals, as well as educated fellow runners and coaches interested in enhancing performance in recreational Marathon populations.

Through Training Peaks software, we analysed the data based on what we believe are two key principles for successful distance running and how they related to Marathon performance (goal time):

1. Anaerobic Threshold: Measured as their best 10k race time within 12 months of their goal Marathon
2. Volume: Peak 4 week mean volume within the final 3 months of their goal Marathon

A 10km race is a practical estimate of the anaerobic threshold (the upper limit of how well the body can sustainably use oxygen for energy – read more HERE). The lower the 10km time, the higher the anaerobic threshold and the more effectively the runner can utilise oxygen for aerobic metabolism.

The peak mean volume the runners were able to sustain for four consecutive weeks in the lead up to their Marathon is a practical indication of their muscular endurance. As running is a weight-bearing activity, covering 42.2km’s requires significant muscular endurance. Four consecutive weeks were chosen to ensure the volume was a sustainable peak and not a once-off.

Of the 91 Front Runner athletes to have officially broken 3h for the Marathon, objective data was available and collated from 65* of these athlete’s performances. *multiple sub 3h Marathon’s from the same athlete have been included.

Figure 1: Each runners 10km pace & Marathon pace was plotted against their weekly volume (n = 65)

 

Figure 2: As training volume increased, the difference between 10km and Marathon race pace decreased.

 

Full Data Set 

n = 65
Volume (km/week)	10km time	Marathon time
Min = 66	Slowest = 40.30	Slowest = 2.59
Max = 170	Fastest = 29.26	Fastest = 2.14
Mean = 120	Mean = 35.01	Mean = 2.43

 

Males Only

n = 58
Volume (km/week)	10km time	Marathon time
Min = 66	Slowest = 40.30	Slowest = 2.59
Max = 170	Fastest = 29.26	Fastest = 2.14
Mean = 120	Mean = 34.51	Mean = 2.43

 

Females Only

n = 7
Volume (km/week)	10km time	Marathon time
Min = 77	Slowest = 38.30	Slowest = 2.57
Max = 145	Fastest = 34.40	Fastest = 2.34
Mean = 119	Mean = 36.29	Mean = 2.47

 

Sub 2h 20min

n = 2
Volume (km/week)	10km time	Marathon time
Min = 150	Slowest = 30.32	Slowest = 2.19
Max = 170	Fastest = 29.36	Fastest = 2.14
Mean = 160	Mean = 30.04	Mean = 2.16

2h 20min = 2h 29min 

n = 6
Volume (km/week)	10km time	Marathon time
Min = 140	Slowest = 32.30	Slowest = 2.29
Max = 170	Fastest = 29.26	Fastest = 2.22
Mean = 159	Mean = 31.23	Mean = 2.26

 

2h 30min – 2h 39min

n = 13
Volume (km/week)	10km time	Marathon time
Min = 90	Slowest = 35.54	Slowest = 2.39
Max = 160	Fastest = 31.12	Fastest = 2.32
Mean = 136	Mean = 33.52	Mean = 2.35

 

2h 40min – 2h 49min

n = 22
Volume (km/week)	10km time	Marathon time
Min = 90	Slowest = 37.15	Slowest = 2.48
Max = 165	Fastest = 33.20	Fastest = 2.40
Mean = 121	Mean = 35.11	Mean = 2.44

 

2h 50min – 2h 59min

n = 22
Volume (km/week)	10km time	Marathon time
Min = 66	Slowest = 40.30	Slowest = 2.59
Max = 140	Fastest = 34.50	Fastest = 2.50
Mean = 94	Mean = 36.59	Mean = 2.55

Breaking the Sub 3h Marathon (2h 55min – 2h 59min)

n = 15
Volume (km/week)	10km time	Marathon time
Min = 72	Slowest = 40.30	Slowest = 2.59
Max = 140	Fastest = 35.36	Fastest = 2.55
Mean = 97	Mean = 37.14	Mean = 2.57

 

Primary Observation

The clearest trend from the graphs on figure’s 1 & 2 is the reduced vertical gap between the trend lines for 10km and Marathon pace as you move to the right – i.e. the MORE volume you run, the LESS difference between your 10km and Marathon pace. We therefore conclude the following: for recreational runners chasing a sub 3h Marathon, your anaerobic threshold will determine the ceiling of your Marathon (i.e. the faster you can get over 10km, the faster your potential Marathon time) and your peak volume will determine how close you can get to that ceiling.

This presents a trade-off as such where runners who spend a lot of time increasing their 10km time at the expense of their weekly volume may find their Marathon may not improve. Alternatively, runners who chase the highest volume possible at the expense of specific training that will improve their 10km time, may also limit their Marathon performance.

Each runner will be different, bringing their own strength & weaknesses to the table. Therefore, to achieve your Marathon goals, we recommend consulting a qualified and educated coach who can provide you with an individualised program that contains an optimal distribution of training load across the week, that is periodised towards your end goal.

 

Additional Thoughts

• Specificity: Sustainable volume appears to correlate more closely with predicting Marathon performance than 10k time. This reflects the conditioning and the fatigue resistance of the musculoskeletal system, in addition to the fuelling changes in the cell that may relate to low intensity running specifically.
• The Complete Runner: The 10km & Marathon have similar attributes but different limiting factors, meaning relative success in one event doesn’t directly translate to the other event. To best enhance your Marathon performance, it is our belief that focussing on both volume and threshold increases is crucial to successful Marathon performance.
• VO2 Max: Training repetitions at VO2 max (i.e. above threshold – see HERE) appear to increase the relative risk of injury in recreational Marathon runners due to their fatigued training status. The perceived exception to this is if the athlete had track running experience from their youth.
• Strength Training: Resistance training that is targeted to the individual is the best asset for Marathon runners to remain consistent with their training. This is achieved by reducing injury risk under the high training loads associated with the Marathon as well as increasing their running economy (reducing energy cost @ Marathon pace). Adherence to strength training programs is most common post injury, however should be maintained where possible when in Marathon training (2x per week to improve strength, 1 x per week to maintain current strength).
• Biomechanics: Functional running drills and strides (see our YouTube channel HERE) that are performed 2-3x per week (as a W/U pre workout OR post easy runs) appear to be effective strategies for improving running economy in Marathon runners.
• The Group Effect: Group runs for easy aerobic volume sessions correlated with significantly greater adherence to their training program than prescribed but self-directed easy volume sessions. This advocates the role of “jogging groups” as an integral part of a balanced training program for recreational and advanced Marathon runners and not just group training for interval sessions.

 

We trust you enjoyed our insight into Marathon training and performance. If you wish to know more about this topic, or anything to do with your running training, please get in touch with our expert coaching team who are ready to assist you towards your next running goal! Please email us HERE or see our website HERE

My golden rules for running success.

1. Run Further. Add distance, not speed.  As you can see from the table my weekly average has steadily increased year on year with this year being the first I will break the 100k a week average for the year. In 2012 I was injured with a nasty calf knot, that I didn’t treat, which explains the delta compared to the previous year.  2014 my training had plateaued which is why I turned to Raf ( http://www.therunningcentre.com.au ) to train me in 2105 where my distance increased by 10%. I have taken this training forward and will probably increase another 10% this year.  Distance first, everything else comes once the ‘foundation of distance’ has been achieved.

2. Run Faster. This is about adding pace after you have got your foundation after rule 1. 2011 was a break out year for me after 3-4 years of building a good running base. I had ran 3 Comrades campaigns in 2008-2010 ( http://www.comrades.com ) so my distance foundation was well and truly complete. In 2011 every time I put on a bib I was confident of a pb.  It was a wonderful year. Unfortunately in 2012 I had a nasty injury which set me back but towards the end of the year I was able to train consistently again and in 2013 I was again rewarded with a magical year of running.  

3. Don’t get injured. This is the hardest rule to obey as you always want to do more of rule 1 and 2 which can result in an injury. (I even hate typing the word!) In 2012 I succumbed to a calf knot which took me out for over a month. I struggled to recover from this and as you can see from the table I only ran 3 pb’s for the year compared to 13 the previous year and 10 the following year when I recovered. If this doesn’t back up this rule nothing does.! Don’t get injured, so easy to type but in reality one of the hardest thing for a runner to do, period.

4. Nutrition, nutrition and nutrition… Did I mention nutrition. It’s all about the proper fuel. So underestimated by so many runners. The number of times I hear the old ‘I run xxx kilometres a week so I can eat what I want’ . Not true, imagine putting low grade fuel in a Porsche, eventually the head gasket blows and you are faced with a serious bill, not to mention a misfiring engine. The human body is a finely tuned machine and should be treated as such, we all know what is good food and what is bad (normally the nice tasting stuff!), avoid the bad and put in the good, easy really. (bar the odd Yelo muffin of course, we are after all only human.)  I’ll be exploring nutrition more next year when I have one more go at a sub 2hr 40minutes marathon.

5. Weight. So important, use to believe because I ran 100k+ a week I could eat what I wanted. Not true. This is another golden rule so often ignored. Runners can run so much faster is they hit their racing weight rather than a running weight. My go to man , Matt Fitzgerald, use to have a website  dedicated to this. If Matt had a website dedicated to this subject it must be important.

6. Baseline, document and evaluate everything. If it isn’t on www.strava.com it didn’t happen. Once you set a goal you have to be able to know how far you have come to achieving this, small steps but constant feedback. So buy a Garmin and start recording , everything !!! Contentious subject here. I’m a Strava addict and I know it but the purest will be horrified. You need a baseline to see improvement, set new goals and realize your goals. Buy a Garmin and to quote a small clothing company ‘just do it’.

7. Sleep. So underestimated but the bodies way of refuelling and preparing for the next day of running. Common sense but so often ignored. Sometimes the most obvious, common sense tips are the ones ignored. Sleep is when your body repairs itself, the more sleep the more repairs can be completed. It really is that easy, go to bed and dream about running.

8. Consistency. No point running 100k one week and then nothing. Marathon fitness is built up over time and this works hand in hand with rule number 1. I feel the figures from my running log back this up. I’ve steadily increased the duration consistently year in, year out (bar injury) and have reaped the rewards with 2016 being my fastest year yet as I move towards my fifth sixth decade. (Thanks Dave Kennedy) Running is all about getting out there on a regular basis again and again and again. Time on feet initially and then add pace before targeting certain distance with different run types, most important thinkg to note though is always consistently putting on the trainers and just running. ‘If you build it they will come’ type approach, keep running, build the foundation and the personal records will come. (This also works for baseball pitches apparently.)

9. It’s all in the mind. After 32k a marathon is down to mental strength and the ability to persuade your body you can still perform at your desired pace without falling to fatigue, which is the minds way of protecting itself. Never underestimate the power of the mind in long distance racing. Finally another massive part of running, the Noakes ‘central governor’. I’ve talked about this at length in various posts on this site. With experience I believe I can mentally finish a marathon stronger now then when I first started. I know what to expect and to this end can persuade my old friend fatigue to stay away for longer allowing me to achieve better finishing times. The mind is such an important part of running and needs to be trained as much as the body. When you race a marathon you will spend time in the ‘pain box’, the runner who can spend the most time in this little box of joy, before opening the door and embracing the old enemy fatigue, will run the fastest. I spoke to Steve Moneghetti after the Perth Marathon this year after he ran the 3hr30min bus and asked him how the professional athletes are so much faster than us recreational runners. His answer surprised me as he replied that a professional runner can stand more pain and this gives them the advantage need to push through and achieve the faster times. Again turning off the ‘central governor’  and spending more time in the ‘pain box’ avoiding fatigue and thus not slowing down. Common sense really, thanks Steve.

   

The article below was written by Reid Coolsaet a top ranked marathoner in Canada. At the Scotiabank Toronto Waterfront Marathon last September his time was 2:11:23 – the fastest by a Canadian in 24 years. Reid spent time in Kenya at Iten, the breeding ground for running superstars. The article is good in that it emphasises all the things I talk about on this blog. As I have said many, many times running is not rocket science,  just common sense really and lots of hard work.  To run faster you need to look at the people who are running the fastest and learn from them, try to be more like them. The main points (for the lazy readers amongst you who won’t finish this post!) are consistency, train hard, rest hard, soft surfaces, group training, proper warm up, nutrition and Hakuna matata

 

Kenyan distance runners have been dominating the world scene for more than 30 years. Just last month, a Kenyan, Mary Keitany, was the first woman to break one hour and six minutes in the half-marathon when she set the world record at 1:05:50. Last year, Kenyan men won four of the five world major marathons and lay claim to 60 of the top 100 ranked marathoners.

An astonishing 239 Kenyans broke two hours and fifteen minutes last year in the marathon. (By contrast, Canada had three under the same time – and that was a good year for us.) Factor in the population of the two countries (Kenya, 39 million, Canada, 34 million), and it’s evident just how excellent the East African country is at producing world-class distance runners.

As a marathoner, I wanted to observe first-hand how these great athletes were training and living. For one month this winter, I went to Iten, Kenya, and immersed myself in the culture of Kenyan running. Iten is a small town of 4,000, about 300 kilometres northwest of the capital, Nairobi, and is home to many of the world’s best distance runners and hundreds more who make a living winning road race purses.

It’s not a coincidence that the rural town sits about 2,400 metres (about 8,000 feet) above sea level where athletes benefit from training in thin air. I soon learned, however, that there are many other reasons why Kenyan runners dominate. Here are some tips that all runners can incorporate into their training in order to run like a Kenyan.

Consistency. Running – a lot – is the key to distance running, and the Kenyans are no exception when it comes to logging many kilometres day in, day out. Most of the runners I met run at least twice a day but some run up to three times. If you can squeeze a few more kilometres into your week, without compromising quality, you will reap the benefits.

Train hard. The motto “train hard, win easy” is exemplified by Kenyan runners. If you want to run hard come race day, it’s best to prepare with some sort of speed session (intervals, fartlek, tempo) one to three times a week to get used to the specific effort of your race pace.

Rest hard. After bouts of hard training it is vital that the body has time to repair and recover for the next training session. Kenyan runners incorporate naps into their days and get to bed early. Plus, they don’t run hard all the time; most people would be surprised on how slow they run their recovery runs. Make sure you’re not running hard every day and take it easy the day or two after a hard run.

Soft surfaces. Running on dirt trails rather than pavement is much easier on the body. When I was in Iten, all of my running was on trails and dirt roads (of course, this is easy to do when there is only one paved road in the area). Seek out soft surfaces for most of your running, and your body will thank you.

Group training. Seeing a Kenyan run alone is the exception to the norm. Kenyans run in groups during speed sessions as well as their easy runs. Running with a group can provide that extra push during hard runs and it can help keep the easy runs leisurely with chit-chat. Many running stores offer group runs if your friends are too lazy to join you.

Proper warm-up. Many times while I was running with Kenyans I was surprised how slowly they would start off. It’s best to ease into your runs, and it is especially important to do some easy jogging before any type of speed session or race.

Nutrition. In Iten, a 100-mile diet would seem absurdly long. Kenyans eat fresh food that usually comes from small-scale farms in their region. Ugali (a cornmeal dish) is their staple carbohydrate of choice and is served with beef or chicken stew and veggies. It’s important to replenish carbohydrates and protein soon after a run and get the proper fuel into your body.

Hakuna matata. The Lion King popularized the Swahili phrase “hakuna matata” which, loosely, translates to “no worries.” Kenyans keep stress to a minimum by embracing hakuna matata in their everyday lives. It’s important to leave stress behind to allow your body to perform at its best, and sometimes the best way to relieve stress is to head out the door for a run.

Throughout my month in Kenya, I gained fitness, but more importantly, I came away motivated and inspired. To test out my fitness I went to Belgium to compete in a 10-kilometre cross-country race where I surprised myself with a fifth-place finish; the rest of the top eight were African. Training with the best runners and taking advantage of altitude training allowed me to perform much better.

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Big shout out to fisiocrem , this product is just incredible for tired and aching legs. I use it daily and have noticed a vast improvement in recovery.

Bix hydration is just ace, a product brought to life by Vlad Ixel a professional ultra runner who knows a thing or two about hydration. ( https://www.bixvitamins.com/ )  The best thing about Bix is it tastes good with many different flavours and you never get sick of drinking it, this is a big plus as Maurten and Tailwind (both great products)  can be difficult to digest later in the event.  From the website :-

As an Australian elite multiple trail running champion, with wins in over 40 ultra-marathon races across Asia, recovery from training and races has always been my top priority. 

In searching for a solid recovery and hydration supplement, I recognized that critical vitamins and minerals – both in diversity and quantity – were missing from almost all supplements on the market. I had the feeling that in an effort to maximize their bottom-lines, companies in the hydration space, failed to deliver a product that could meaningfully assist athlete performance. 

In order to address this, I began the development of a hydration product. After two and a half years of development alongside a leading German sports scientist, BIX Recovery, an advanced, high-quality recovery drink was born. 

BIX boosts 12 active ingredients scientifically balanced to replace lost electrolytes and assist in immune function. It’s designed with quality vitamins and minerals, in quantities that work! 

BIX is a recovery solution for everyone, that will get you to the top of your game!

What can I say about HumanTecar,  ( https://athleticus.com.au/ ) it looks great, smells great and is awesome for recovery or even pre-run/workout. Read about the science behind it first and then try the products. The compression bandages are just magical after a long event. Put these on and the next day you are recovered, I have used them on a number of occasions and they never fail to astound me albeit the family poke fun at me as I look like a ‘mummy and smell funny’ !

Fractel ( https://fractel.com.au/ ) have your performance headgear covered. I love the colours and the functionality of these hats, I guarantee there is one model you’ll fall in love with.

Shokz headphones, let you keep in touch with the world around while losing yourself in quality tunes or podcasts. ( https://shokz.com.au/ )

T8 running apparel is the best you can get, second to none. Designed for the ultra humid Hong Kong conditions the owners live in.  It is light and does away with any chaffing worries. T8 is the name given to the highest typhoon warning in Honk Kong,  storms and typhoons with gusts exceeding 180kph, which explains the branding. ( https://t8.run/)

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