For The Kudos

For episode 53, Spiked Up welcomes two mystery guests. Comment below who you think they are! The girls recap two big weeks of training and racing including Rose's Australian record run in the 10,000m and Sarah's 2nd place finish in Rome Diamond League. Rose and Sarah play a game with their mystery guests. Which MTC athlete will be thrown under the bus?

This episode is brought to you by Better Beer. TRAINING WEEKS
 The 2025 FTK podcast hosts are back together are giving up their spot for last week's FTK OG takeover. Jack cracks 160km in his 3x key workout week at Font Romeu where he spends plenty of time training with Sondre Moen (2:05:48 Marathon PB). Joel does another big mileage week that sees him running more often than he's used to and unfortunately for him a fair bit slower than he's used to (especially at this weekend's Ferny Creek run). Tess updates the listeners on the medical issue that surfaced in an MRI which explained why she needed to play it safe and skip some runs later in the week. THE BIG Q
 Tess asks Jack and Joel their opinion on how to coach an athlete that is struggling for motivation this deep into a marathon block. The team discuss a variety of answers that should help the athlete enjoy their upcoming race without the pressure of a pre-negotiated "goal time". GIVE SOME KUDOS 
 Jack sends his Kudos to an incredibly fast runner while Tess uses self-reflection during this short period of injury to give kudos. Joel goes left of centre and sends his in the direction of Uranium glass. TWHSOITWTWATSA
 Tess is not sure about a certain promotional video seen on the Verve socials. Jack submits his entry which is an interview from a Villanova athlete before his 5000m at the NCAA champs. Joel can't decide between two this week so he does the noble thing and submits both. One recipient has received this award numerous times throughout the season while the second submission is of an anonymous poster of the Facebook page Athletes Australia wanting advice on what super shoes to buy their 9 year old child.   SIGN UP TO OUR PATREON TODAY: www.patreon.com/forthekudos Instagram: https://www.instagram.com/forthekudos Facebook: https://www.facebook.com/forthekudos TikTok: https://www.tiktok.com/@forthekudos Jack: https://www.instagram.com/jackrayner7 Joel: https://www.instagram.com/joeltobinblack Tess: https://www.instagram.com/tesssicaa_

Joel is back on hosting duties this week to chat with stars of the show Lee, Rach & Sarah. As the three of them share their training weeks with you all, there are many moments of helpful discussions that every runner can benefit from. Fatigue is high with the crew, but thankfully their spirits are higher. See you all next week! SIGN UP TO OUR PATREON TODAY TO HEAR THE ENTIRE SERIES AND MUCH MORE: www.patreon.com/forthekudos Instagram: https://www.instagram.com/forthekudos Facebook: https://www.facebook.com/forthekudos TikTok: https://www.tiktok.com/@forthekudos

Due to missing microphones and scheduling issues between the 2025 FTK hosts you're all lucky (or unlucky) to have both Brett and Joel recording their sesquicentennial episode together. TRAINING WEEKS
 For the first time this year Brett shares his training week with our non-patreon listeners. You'll hear about all the running he's doing, his current level of fitness and his ability to perform podcast live-shows from inside the sauna. Joel talks about his training week and has the man in charge of it (Brett) there to explain why he's doing what he's doing. THE BIG Q
 Changing things up this week Joel poses two questions to Brett. These two questions were sent Joel's way by his athletes Tess and Jordie (they do not sign a release waiver). GIVE SOME KUDOS 
 Brett sends his Kudos to a bloke running an 800m in the Rayban x Meta glasses while Joel talks up a popular TV show from the mid 2000's. TWHSOITWTWATSA
 Brett gets greedy as he returns to the main show and submits two entries for our closing segment. First he has questions around the gym program of the fast Kenyan marathoners before moving his attention towards the less talented (running-wise at least) Conor McGregor during his hill-sprint training. Joel closes out with a strava screenshot of a bloke running a 50km ultra-marathon inside a strip-club. SIGN UP TO OUR PATREON TODAY: www.patreon.com/forthekudos Instagram: https://www.instagram.com/forthekudos Facebook: https://www.facebook.com/forthekudos TikTok: https://www.tiktok.com/@forthekudos Brett: https://www.instagram.com/brett_robinson23 Joel: https://www.instagram.com/joeltobinblack

Episode 52 of Spiked Up is out now!  Recording live from Font Romeu, Rose and Sarah go through two big weeks of training and racing. Rose puts down two stellar weeks of training starting in London and finishing in the Pyrenees. After a solid performance in Morocco Sarah takes us through her journey to France where she nearly got deported from the EU. Then she goes through her training which left her dizzy with lactic.  The episode ends with TWSOITWASA

This episode is brought to you by Shokz. Shop their EOFY sale HERE. The team records in person which will be the last time for a fair while. They've decided to commemorate the moment by filming the episode (stay tuned for videos dropping later this week). As always the three of them fill the episode with plenty of ridiculous stories. TRAINING WEEKS
 Jack completes a big week with workouts indicating he hasn't lost any fitness at all. Tess rounds up the troops for a big marathon workout and Joel finally gets moving again after his dramatic battle with the flu. THE BIG Q
 The team answer a question regarding coaching athletes to 5+ hour goal marathon finishing times and how this differs to coaching faster athletes. GIVE SOME KUDOS 
 Joel send his kudos to a new running hat while Jack shouts out his local trails despite his ankle falling victim to the complexity of said trails. Tess shouts out her gym (also Joel's gym) Project Better. TWHSOITWTWATSA
 Joel highlights the video that has been sent to us plenty of times during the week while Jack has the Grand Slam Track athlete entries in his sights. Tess goes hard on Joel for running on the McGrath Launceston Running Festival live stream. SHOP THE SHOKZ EOFY SALE SIGN UP TO OUR PATREON TODAY: www.patreon.com/forthekudos Instagram: https://www.instagram.com/forthekudos Facebook: https://www.facebook.com/forthekudos TikTok: https://www.tiktok.com/@forthekudos Jack: https://www.instagram.com/jackrayner7 Joel: https://www.instagram.com/joeltobinblack Tess: https://www.instagram.com/tesssicaa_

This episode is brought to you by the McGrath Launceston Running Festival Brett, Joel and Riley welcome the guests to their special live show from the race hotel in Launceston. Expect in depth race reviews from Brett, Grego, Isaac Heyne and for the very first time on FTK - Stewy McSweyn. The episode closes out with listener questions from the crowd. SIGN UP TO OUR PATREON TODAY: www.patreon.com/forthekudos Instagram: https://www.instagram.com/forthekudos Facebook: https://www.facebook.com/forthekudos TikTok: https://www.tiktok.com/@forthekudos  

Jack, Joel and Tess record over zoom this week as Joel recovers from the flu. TRAINING WEEKS
 Joel updates the listeners on a sad but necessary change of race plan while Tess lays down a solid week of training that opens up the floor for a discussion on Tess approach to training. Jack is all but back to full mileage with his training week, completing a solid threshold that suggests he hasn't lost much fitness during his time on the sidelines. THE BIG Q
 "Friend Of The Show" Bek McAlinden writes in with a question about DNFing in races. The team go deep with their answers. GIVE SOME KUDOS 
 Three rogue submissions this week: Joel sends his kudos to flu tests, Jack's to Ferny Creek and Tess to burning incense. TWHSOITWTWATSA
 Tess submits a possibly controversial take (although it seems supported by the boys) while Joel goes hard on James Magnussen. Jack wraps up with a video that proves why we need field size limits in track races. SIGN UP TO OUR PATREON TODAY: www.patreon.com/forthekudos Instagram: https://www.instagram.com/forthekudos Facebook: https://www.facebook.com/forthekudos TikTok: https://www.tiktok.com/@forthekudos Jack: https://www.instagram.com/jackrayner7 Joel: https://www.instagram.com/joeltobinblack Tess: https://www.instagram.com/tesssicaa_

Spiked Up is back for Episode 51!! There's lots to catch up on in this episode. Sarah gives her Shanghai Diamond League race recap which saw her finish 2nd in 1:57.83 to become the second fastest Australian woman over 800m. The girls then go through their training weeks. In part two of this episode the girls go through their post race thoughts after the Seiko Grand Prix. Rose dominated the women's 3000m field to start her European campaign with a bang. Sarah finished 3rd in the women's 1500m.

Jack, Joel and Tess are recording from the Hawthorn studio this week as Joel is house sitting for Brett. TRAINING WEEKS
 Tess begins her week with some consistent jogging before she tackles a difficult solo marathon session in the wind and rain. Jack ramps his training up as he prepares for his first workout outside this week, while Joel takes the crown for mileage - wrapping up his week with his longest run in many years. THE BIG Q
 "Friend Of The Show" Steve DiTullio shoots through a question on the optimal time to get a massage before a race. GIVE SOME KUDOS 
 Joel sends his kudos to op-shopping while Jack shouts out the instagram page @athsstats! Tess throws a curveball this week by sending her kudos to Coops Collection - an online Pokemon trainer. TWHSOITWTWATSA
 Jack has some questions for his friend Nath Pearce after his "calf left the chat". Joel isn't sure about the atmosphere in the stadium at the Seiko Grand Prix track meet and Tess closes out the segment with a story that has been sent to us a bunch of times! SIGN UP TO OUR PATREON TODAY: www.patreon.com/forthekudos Instagram: https://www.instagram.com/forthekudos Facebook: https://www.facebook.com/forthekudos TikTok: https://www.tiktok.com/@forthekudos Jack: https://www.instagram.com/jackrayner7 Joel: https://www.instagram.com/joeltobinblack Tess: https://www.instagram.com/tesssicaa_

Jack, Joel and Tess are back together after a brief hiatus to bring you a laugh-filled episode of FTK. TRAINING WEEKS
 Tess updates the listeners on her recovery from a tonsillectomy and how it has affected her running, while Joel returns to a semi-normal weekend of training. Surprisingly it's Jack that completes the most running of the trio this week. THE BIG Q
 "Friend Of The Show" Tony B submits a fantastic question on what to do when you reach a plateau with improvement in your training. Jack, Joel and Tess give valuable insight on why this may happen and how to get back on the path to becoming faster. GIVE SOME KUDOS 
 Joel shouts out Big Mac Sauce which leads to a hilarious story of a past modelling career from one of our hosts - guess who! Jack highlights Andrew Coscoran's recent performance at Grand Slam Track while Tess encourages the listeners to visit concerts by themselves. TWHSOITWTWATSA
 Jack isn't too sure about a professional running / golf sponsorship crossover, while coincidentally Joel and Tess both have segments relating to spermatozoa (who knew that was the scientific name?) SIGN UP TO OUR PATREON TODAY: www.patreon.com/forthekudos Instagram: https://www.instagram.com/forthekudos Facebook: https://www.facebook.com/forthekudos TikTok: https://www.tiktok.com/@forthekudos Jack: https://www.instagram.com/jackrayner7 Joel: https://www.instagram.com/joeltobinblack Tess: https://www.instagram.com/tesssicaa_

This episode is brought to you by the McGrath Launceston Running Festival It's a Grobbo take over! With Joel battling a stomach bug, Brett and Ryan have stepped in for an hour of pure running chat! They take it back a week to get a recap of Ryan's Ballarat Half win before discussing a big week of running from around the world. Grand Slam Track, Shanghai Diamond league and National records in Tokyo. We then hear the announcement of the elite fields for the McGrath Launceston Running Festival and catch up with training weeks from Ryan in Queenstown and Brett in London. Finally Ryan announces his AOTW in one of the most competitive weeks Australian distance running has ever seen. SIGN UP TO OUR PATREON TODAY: www.patreon.com/forthekudos Instagram: https://www.instagram.com/forthekudos Facebook: https://www.facebook.com/forthekudos TikTok: https://www.tiktok.com/@forthekudos Brett: https://www.instagram.com/brett_robinson23/ Ryan: https://www.instagram.com/ryangregson25/

50 episodes of Spiked Up

Welcome listeners to episode 144- the last hurrah from the Richmond recording studio. TRAINING WEEKS
 Jack and Joel go through another injury riddled week. Meanwhile, Tess carries the FTK squad on her back with a strong showing at the Ballarat Half Mara. THE BIG Q
 Should non-bibbed legends be allowed to support runners mid-race? The team debates rogue pacing, sideline coaching, and whether your mate handing you a gel should be a criminal offence. Big thanks to listener Andy Shand the question. GIVE SOME KUDOS 
 Jack pays tribute to an underrated fruit. Then, Joel and Tess shoutout the entire Marks family for being outrageously lovely humans for their recent acts of kindness. TWHSOITWTWATSA
 Tess isn't sure about the boys' latest Showerhead record promo. Jack isn't sure about a video of Joel that surfaced on nocontextaustrack. While Joel brings attention to a marathoner that competed the 42.2km in ski boots. Yes you read that right, SKI BOOTS!!! SIGN UP TO OUR PATREON TODAY: www.patreon.com/forthekudos Instagram: https://www.instagram.com/forthekudos Facebook: https://www.facebook.com/forthekudos TikTok: https://www.tiktok.com/@forthekudos Jack: https://www.instagram.com/jackrayner7 Joel: https://www.instagram.com/joeltobinblack Tess: https://www.instagram.com/tesssicaa_

After a brief hiatus 2025 OG FTK cast-member Jack Rayner is back in the (Brunswick) studio to record our 143rd episode with Joel & Tess. TRAINING WEEKS  Jack brings the listeners up to date with his hefty cross training schedule, including his alter-g escapades while Tess clocks her last big week of work before the taper into Ballarat Half Marathon. Unfortunately for Joel he battles fatigue through the week and ends up with a boo-boo in his foot (pending scan results). THE BIG Q Jack, Joel & Tess steal a listener question meant for the Izzi & Andy show - they answer who they'd like as their dream marathon-pacing team to give them the best chance of running a PB. GIVE SOME KUDOS Jack gives kudos to his favourite bakery (we are talking pure bread loaves here, not the fancy buns and scrolls), Tess encourages the listeners to go on more weekend getaways to reset the mind and Joel closes it out recommending his latest favourite streaming show binge - Top Boy. TWHSOITWTWATSA Jack isn't sure about Shelly-Ann Fraser-Pryce absolutely feeding the parents of her child's school-friends over a grass 100m, Tess isn't sure about flat-lays and Joel brings attention to a very crook set of twins that were interviewed on a Queensland news channel recently. SIGN UP TO OUR PATREON TODAY: www.patreon.com/forthekudos Instagram: https://www.instagram.com/forthekudos Facebook: https://www.facebook.com/forthekudos TikTok: https://www.tiktok.com/@forthekudos Jack: https://www.instagram.com/jackrayner7 Joel: https://www.instagram.com/joeltobinblack Tess: https://www.instagram.com/tesssicaa_  

This episode is brought to you by the McGrath Launceston Running Festival Welcome to Episode 142. We're back in the Hawthorn studio, with Jude back as a co-host alongside Joel and Tess. TRAINING WEEKS We hear about Jude's performance at Nationals in the 1500m and 5000m before Joel and Tess run through their less exciting training weeks. THE BIG Q The team chats through the difference in personalities you find when coaching, and how the team's coaching styles are adjusted to suit different athletes. GIVE SOME KUDOS Tess gives kudos to her favourite Japanese restaurant, Jude shouts out Pot Black—a bar and pool hall in Perth—and Joel shouts out his second-favourite sport. TWHSOITWTWATSA Tess isn't sure about one of her friend's latest reels, Jude isn't sure about some antics in the call room, and Joel addresses some comments made in an online running forum. RACE AT THE MCGRATH LAUNCESTON RUNNING FESTIVAL AND SEE OUR FTK LIVE SHOW SIGN UP TO OUR PATREON TODAY: www.patreon.com/forthekudos Instagram: https://www.instagram.com/forthekudos Facebook: https://www.facebook.com/forthekudos TikTok: https://www.tiktok.com/@forthekudos Jack: https://www.instagram.com/jackrayner7 Joel: https://www.instagram.com/joeltobinblack Jude: https://www.instagram.com/judeethomas

The episode starts with some Spiked Up “housekeeping” news (don't worry, we aren't leaving you guys). After formalities, the girls reflect on a successful campaign at the Australian Champs, sharing some highlights of the weekend. Shoutout to Sarah to place 2nd in the 1500, with a HUGE last lap (56 seconds!!!!)

Welcome to Episode 141! This week, Joel, Tess, and fill-in host Jude record at the Hawthorn studios, the home base of Brett, Nelson, and Jude. TRAINING WEEKS Jude and Joel share updates from their solid training weeks. Jude, fresh off the Maurie Plant 1500m, breaks down his race as part of his training. Meanwhile, Tess is in race week mode for R4TK. THE BIG Q  The team discuss how their diets shift between winter and summer. GIVE SOME KUDOS Jude gives a shout-out to Dart Echo for their launch party celebrating Showerhead's new record. Joel recommends checking out Luke Heggie at the comedy festival, while Tess has a Strava challenge suggestion. TWHSOITWTWATSA  Jude's uncertain about the Grand Slam stream stitch-up, Joel's not sure about a life-size pikachu running from the police and Tess is questioning a post from austracknocontext. SHOP DART ECHO'S LATEST RELEASE - SHOWERHEAD'S SEARCHING EP SIGN UP TO OUR PATREON TODAY: www.patreon.com/forthekudos Instagram: https://www.instagram.com/forthekudos Facebook: https://www.facebook.com/forthekudos TikTok: https://www.tiktok.com/@forthekudos Jack: https://www.instagram.com/jackrayner7 Joel: https://www.instagram.com/joeltobinblack Jude: https://www.instagram.com/judeethomas  

Spiked Up Episode 48 - The Maurie Plant Meet Recap A huge weekend for Australian Athletics! In this episode Rose & Sarah go through their race recaps and their week of training leading up to the race. Both girls left the track happy with their performances and keen for nationals next week!  The episode concludes with TWSOITWASA

We are releasing The Izzi & Andy Show episode 08 to the main network for everyone to get a taste of one of the great shows on the FTK Patreon. With Andy's Marathon 1 month away now is a great time to sign up and give our Patreon a try. SIGN UP TO OUR PATREON TODAY: www.patreon.com/forthekudos It's race week again for Izzi as she prepares for the 3000m at Maurie Plant Meet this weekend in Melbourne - Izzi has recovered well from Nagoya and puts together another solid week of training. Andy meanwhile hits some very big numbers in Bendigo as his prep for London steps up a notch. Andy also reveals another upcoming race on his calendar that we weren't expecting. We also chat through the big races for this weekend. We're now a month out from Andy's tilt at London, so stay locked to the Izzi and Andy Show as we get closer.   SIGN UP TO OUR PATREON TODAY: www.patreon.com/forthekudos Instagram: https://www.instagram.com/forthekudos Facebook: https://www.facebook.com/forthekudos TikTok: https://www.tiktok.com/@forthekudos    

This episode is brought to you by Athletics Australia's Maurie Plant Meet   TRAINING WEEKS  Tess lays down a solid week and Joel puts together a handy threshold as he inches closer to 130km weekly mileage. Unfortunately Jack is dealt some devastating news in the 24hours before his Maurie Plant 5000m. THE BIG Q This week Jack, Joel and Tess discuss what their favourite event from the Maurie Plant Meet was. GIVE SOME KUDOS  Jack gives kudos to MRI machines which leads to a funny conversation on the terrible quality of MRI machine headphones. Tess gives Kudos to "Perplexity" - an AI powered search engine. Joel sends his kudos to Never Run, a new Melbourne based running label that blends high performance running with lifestyle fashion.  TWHSOITWTWATSA  Jack throws Tess under the bus with footage from her interview with Cam Myers, Joel sends shade towards Matt Hauser as he finishes the Mooloolaba Triathlon with questionable hand signals. Tess rounds out the episode with someone uploading a video of them vomiting after finishing a marathon time trial. SIGN UP TO OUR PATREON TODAY: www.patreon.com/forthekudos Instagram: https://www.instagram.com/forthekudos Facebook: https://www.facebook.com/forthekudos TikTok: https://www.tiktok.com/@forthekudos Jack: https://www.instagram.com/jackrayner7 Joel: https://www.instagram.com/joeltobinblack Tess: https://www.instagram.com/tesssicaa_  

With the Sydney Marathon announcing the Australian Elite Athlete Program-featuring $135,000 in prize money exclusively for Australian athletes-Brett and Joel catch up with Ben St Lawrence, who is leading the program and supporting athletes in the lead-up to the race. Brett and Ben also share their experiences at Major Marathons and discuss what this initiative means for Australia's rising marathon talent.

Spiked Up Episode 47 - World Indoor Recap! Sarah goes through her week where she lived many lives. First we hear a recap of her national 3km race then we hear all about her experience in Nanjing competing at the World Indoor Championships.  Rose goes through her training week which included impressive track sessions and skateboarding pacers. The girl is fit. We look forward to seeing both girls compete on Saturday 29 March at the Maurie Plant meet.  Rose & Sarah would also like to give a big shout out to friend of the show Georgia Griffith for finishing 4th in the 1500m at the World Indoor Championships

This episode is brought to you by Athletics Australia's Maurie Plant Meet TRAINING WEEKS  For the first time in a while all three FTK hosts had solid training weeks, while Jack enters race week for the Maurie Plant Meet 5000m. THE BIG Q The team discusses a question from one of Tess' athletes, Brad Sawyer, about whether shorter or longer rest during speed sessions is more effective. GIVE SOME KUDOS  Jack gives kudos to a special piece of gym equipment, Tess is loving Pilates from Alice Bacquie's Forerunners app, and Joel is loving pho.  TWHSOITWTWATSA  Tess isn't sure about Nicola McDermott's pre-jump rituals, Joel isn't sure about Jakob's recent hype video for the World Indoor Champs, and Jack isn't sure about a mysterious Facebook thread. USE CODE FTK10 FOR 10% OFF MAURIE PLANT MEET TICKETS SIGN UP TO OUR PATREON TODAY: www.patreon.com/forthekudos Instagram: https://www.instagram.com/forthekudos Facebook: https://www.facebook.com/forthekudos TikTok: https://www.tiktok.com/@forthekudos Jack: https://www.instagram.com/jackrayner7 Joel: https://www.instagram.com/joeltobinblack Tess: https://www.instagram.com/tesssicaa_  

Welcome back, FTK listeners, to episode 138, recorded at the Richmond studio. TRAINING WEEKS  Jack and Tess have relatively normal weeks, while Joel is riddled with a mystery pain picked up on his travels (thankfully he ends up being fine)… THE BIG Q  The team discuss a listener question about whether to run with a pace group or go solo in a marathon. GIVE SOME KUDOS  Jack and Tess give kudos to their respective pets, Hank and Affy, before Joel gives kudos to pretty much the entire east coast of Australia, which he traveled down last week on his road trip. TWHSOITWTWATSA  Joel isn't sure about IV hydration and recovery ads, Jack isn't sure about the post-interview with the baton-wielding track athlete, and Tess isn't sure about some communication between Charles Leclerc and his race engineer during the recent F1. SIGN UP TO OUR PATREON TODAY: www.patreon.com/forthekudos Instagram: https://www.instagram.com/forthekudos Facebook: https://www.facebook.com/forthekudos TikTok: https://www.tiktok.com/@forthekudos Jack: https://www.instagram.com/jackrayner7 Joel: https://www.instagram.com/joeltobinblack Tess: https://www.instagram.com/tesssicaa_  

Spiked Up Episode 46 - Leanne Pompeani Special! In Part 1 Rose & Sarah go through their training weeks before getting into part 2 where they welcome now marathoner Leanne Pompeani to the Spiked Up Studio. Leanne takes us through her race week in Japan and what it was like to run her debut marathon (which was the fastest by Australian woman ever)! Leanne also answers some listener questions including if we'll see her on the track again soon. The episode ends with TWSOITWASA

Special guest Jude Thomas joins Jack and Tess for episode 137. TRAINING WEEKS  Jack and Jude go through their training weeks, ticking off some big sessions throughout the week. Tess on the other hand has a down week. THE BIG Q The team chat through a listener question around training paces for k reps- Jude, Tess and Jack deliberate if Jack/ Jude could do their k reps at 5k race pace or if Tess is just training way too hard. GIVE SOME KUDOS  Jack and Tess give kudos to their respective music festivals they attended over the weekend. Jude says thanks to his training partner Tomo. TWHSOITWTWATSA This week Jude isn't sure about a rather aggressive relay race. Jack isn't sure about a gnarly blister from housemate Nathan Pearce and Ed Goddard's interesting threshold through Sydney streets. Tess isn't sure about FTK's friend of the show Izzi Batt-Doyle's recap on her Nagoya marathon. SIGN UP TO OUR PATREON TODAY: www.patreon.com/forthekudos Instagram: https://www.instagram.com/forthekudos Facebook: https://www.facebook.com/forthekudos TikTok: https://www.tiktok.com/@forthekudos Jack: https://www.instagram.com/jackrayner7 Jude: https://www.instagram.com/judeethomas Tess: https://www.instagram.com/tesssicaa_  

It's Pisces season ♓️ recording on Sarah's birthday, Episode 45 of Spiked Up just dropped. This week Rose gains reassurance that her cross training was working as she completes two great sessions and a big week of running. In her last week as a 26 year old, Sarah puts down another solid week of training including a race practice session with kick downs.  Celebrity marathoners and Cyclone Alfred provide some entertaining TWSOITWASA.   SIGN UP TO OUR PATREON TODAY: www.patreon.com/forthekudos Instagram: https://www.instagram.com/forthekudos Facebook: https://www.facebook.com/forthekudos TikTok: https://www.tiktok.com/@forthekudos Rose: https://www.instagram.com/rose.davies Sarah: https://www.instagram.com/sarahbilling

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. SIGN UP TO OUR PATREON TODAY: www.patreon.com/forthekudos Instagram: https://www.instagram.com/forthekudos Facebook: https://www.facebook.com/forthekudos TikTok: https://www.tiktok.com/@forthekudos Jack: https://www.instagram.com/jackrayner7 Joel: https://www.instagram.com/joeltobinblack Tess: https://www.instagram.com/tesssicaa_  

Episode 44 of Spiked Up is out now

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. SIGN UP TO OUR PATREON TODAY: www.patreon.com/forthekudos Instagram: https://www.instagram.com/forthekudos Facebook: https://www.facebook.com/forthekudos TikTok: https://www.tiktok.com/@forthekudos Jack: https://www.instagram.com/jackrayner7 Joel: https://www.instagram.com/joeltobinblack Tess: https://www.instagram.com/tesssicaa_

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 :)   SIGN UP TO OUR PATREON TODAY: www.patreon.com/forthekudos Instagram: https://www.instagram.com/forthekudos Facebook: https://www.facebook.com/forthekudos TikTok: https://www.tiktok.com/@forthekudos Rose: https://www.instagram.com/rose.davies Sarah: https://www.instagram.com/sarahbilling

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! SIGN UP TO OUR PATREON TODAY: www.patreon.com/forthekudos Instagram: https://www.instagram.com/forthekudos Facebook: https://www.facebook.com/forthekudos TikTok: https://www.tiktok.com/@forthekudos Jack: https://www.instagram.com/jackrayner7 Joel: https://www.instagram.com/joeltobinblack Tess: https://www.instagram.com/tesssicaa_

Episode 42 starts off with a bang with some 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   SIGN UP TO OUR PATREON TODAY: www.patreon.com/forthekudos Instagram: https://www.instagram.com/forthekudos Facebook: https://www.facebook.com/forthekudos TikTok: https://www.tiktok.com/@forthekudos Rose: https://www.instagram.com/rose.davies Sarah: https://www.instagram.com/sarahbilling

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. SIGN UP TO OUR PATREON TODAY: www.patreon.com/forthekudos Instagram: https://www.instagram.com/forthekudos Facebook: https://www.facebook.com/forthekudos TikTok: https://www.tiktok.com/@forthekudos Jack: https://www.instagram.com/jackrayner7 Joel: https://www.instagram.com/joeltobinblack Tess: https://www.instagram.com/tesssicaa_

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. SIGN UP TO OUR PATREON TODAY: www.patreon.com/forthekudos Instagram: https://www.instagram.com/forthekudos Facebook: https://www.facebook.com/forthekudos Carel: https://www.instagram.com/be123_beactivated Book an Activation Session  

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

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... SIGN UP TO OUR PATREON TODAY: www.patreon.com/forthekudos Instagram: https://www.instagram.com/forthekudos Facebook: https://www.facebook.com/forthekudos TikTok: https://www.tiktok.com/@forthekudos Jack: https://www.instagram.com/jackrayner7 Joel: https://www.instagram.com/joeltobinblack Tess: https://www.instagram.com/tesssicaa_

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.   SIGN UP TO OUR PATREON TODAY: www.patreon.com/forthekudos Instagram: https://www.instagram.com/forthekudos Facebook: https://www.facebook.com/forthekudos TikTok: https://www.tiktok.com/@forthekudos Rose: https://www.instagram.com/rose.davies Sarah: https://www.instagram.com/sarahbilling

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 WEEKS Joel 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 Q A listener writes in seeking advice on a dilemma regarding the Sydney Marathon ballot. GIVE SOME KUDOS Tess 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. TWHSOITWTWATSA Tess 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… SIGN UP TO OUR PATREON TODAY: www.patreon.com/forthekudos Instagram: https://www.instagram.com/forthekudos Facebook: https://www.facebook.com/forthekudos TikTok: https://www.tiktok.com/@forthekudos Jack: https://www.instagram.com/jackrayner7 Joel: https://www.instagram.com/joeltobinblack Tess: https://www.instagram.com/tesssicaa_  

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.

This episode is brought to you by DoDay Hobart Run The Bridge. Brett & Joel shed light on one of their favourite races on the Australian calendar before taking the listeners through Patreon housekeeping. This includes an announcement of our next special series (which will run weekly in addition to The Summer Show and all the extra bonus content. You'd be silly to miss this one. We have FTK hats and FTK perfume dropping next week (remember FTK Patreon's receive early access to merch and 20% off the entire store. TRAINING WEEKS This week it's Jude who's flying in km reps on the aqueduct at Falls Creek and is able to back it up with an even more impressive session on Friday morning. Seriously this man is flying. Jack lays down another solid week of training before the two hint at their upcoming American indoor campaign. Joel gets through km reps unscathed and has one of his best threshold workouts in recent memory. THE BIG Q This week Joel's athlete Danny writes in about cross training with a upper leg nerve injury. The three guys all talk from their personal perspectives about how best to tackle a situation like this. After answering the question Jack, Joel and Jude all have a laugh at one of Jude's recent cross-training related stories. GIVE SOME KUDOS Joel hypes up Yoshi and his family for driving all the way from Melbourne to treat himself, Brett & Ryoji before cooking a Japanese banquet feast for the entire MTC training group. Jack highlights his love for coconut water - Joel backs this statement up however Jude likens it to "corn-flakes-water". Lastly you've probably seen lots of him across the MTC socials but Jude delivers a hefty amount of kudos to our Japanese training partner Ryoji - the happiest man on the mountain. TWHSOITWTWATSA Joel brings up a Burger King marathon, Jack is certainly unsure about the Houston Half Mara finish and Jude brings up a social media comment from an Australian UFC star (or as Joel calls it - fighting sports). The episode closes out with an absolutely wild story about one of Jack and Joel's old friends Callum "Buddha" Drake.   SIGN UP TO OUR PATREON TODAY: www.patreon.com/forthekudos Instagram: https://www.instagram.com/forthekudos Facebook: https://www.facebook.com/forthekudos TikTok: https://www.tiktok.com/@forthekudos Jack: https://www.instagram.com/jackrayner7 Joel: https://www.instagram.com/joeltobinblack Jude: https://www.instagram.com/judeethomas/

Another Falls Creek special for episode 38 of Spiked Up! The girls give a bit of background into how Falls Creek works & why it's the Mecca of Australian distance running. Rose and Sarah put together a strong week up at altitude. Rose is back from her niggle and Sarah is ticking boxes (up Mt McKay hill). The episode wraps with everyone's favourite segment TWSOITWASA!   SIGN UP TO OUR PATREON TODAY: www.patreon.com/forthekudos Instagram: https://www.instagram.com/forthekudos Facebook: https://www.facebook.com/forthekudos TikTok: https://www.tiktok.com/@forthekudos Rose: https://www.instagram.com/rose.davies Sarah: https://www.instagram.com/sarahbilling

You'll hear some familiar voices at the beginning of this episode before Jack, Joel & Tess get stuck into their first recording of 2025. The three of them fill the listeners in on what they've been up to recently before the new podcast structure gets underway. TRAINING WEEKS Jack shares his ridiculously fast k reps from his first week at falls creek. Tess is forced to self-coach for another week after some miscommunication between her and her coach. Joel trains in Melbourne on Tuesday before heading up to Falls Creek. Jack and Joel run 1h45 together on Sunday, where a toilet stop sees them run rapid in the back half. THE BIG Q This week Tess' athlete Bridget writes in with a question about different running surfaces. The three hosts share their thoughts on how best to approach different surfaces and why a mix of everything is the smartest idea. GIVE SOME KUDOS Thanks to our Patreon Tara we have our fresh new segment where each host must contribute a recommendation each week (usually running related but not always), it could be a person, a product, a store...the options are endless. For the first "Give Some Kudos" Jack and Joel both chose people that they believe go above and beyond to support the athletes training at Falls Creek, while Tess chooses a race that was forced to make a hard decision on the weekend. TWHSOITWTWATSA Everyone's favourite segment. Tess goes hard on one of her friends for a suspicious Strava upload. Jack is unsure about a great photographers editing choices and Joel throws shade at one of his co-hosts for their horrible attempt at surfing. We apologise for the poor audio quality of Jack and Joel this week - it will be fixed for next week

The girls are back for a big 2025! Epsiode 37 of Spiked Up kicks off with some holiday reflections. Sarah provides some ins and outs for 2025 and Rose's frontal lobe develops (turns 25). Their training weeks include some highs and lows but they're back at Falls Creek and motivated for another big year. The episode concludes with TWSOITWASA (

Recorded right at the end of 2024 - Jack, Joel & Tess (the fresh faces of FTK's 2025 main show) sit down together to give the listeners a run down of what to expect this year. The three of them begin by breaking down the new segments and each of them get the chance to tell the listeners their 2025 goals. We then hear the key sessions from each of their training weeks, the very first "Big Q" segment, before ending the show with the classic TWHSOITWTWATSA. Remember listeners - we have room for one more segment so get those submissions in! It feels great to be back :) SIGN UP TO OUR PATREON TODAY: www.patreon.com/forthekudos Instagram: https://www.instagram.com/forthekudos Facebook: https://www.facebook.com/forthekudos TikTok: https://www.tiktok.com/@forthekudos Jack: https://www.instagram.com/jackrayner7 Joel: https://www.instagram.com/joeltobinblack Tess: https://www.instagram.com/tesssicaa_  

Sneak peak of the Patreon only series "The Summer Show" Thank you to all our current Patreon members. If you enjoyed this episode and aren't already a Patreon member sign up to our Patreon and support us in putting out as much running content as possible! www.patreon.com/forthekudos   Episode Two of The Summer Show starts with a bang, as Brett drops some big news to get everyone pumped up. The guys unpack all the racing action from On: Track Nights, where Cam Myers is given Grego's 'athlete of the week. (We forgot to do the segment but rest assured Cam won and we will talk about AOTW each episode from now on). There's good discussion about how much personality athletes should show on track, giving away your trophy, and who we might see heading to the steeple this summer.. Finally, Grego has hard launched into the marathon block with a juicy Friday.

ZÁTOPEK 10 RACE RECAP In episode 36 of Spiked Up, 2024 10,000m Australian Champion and co-host, Rose Davies takes us through her exciting win. From caffeine headaches to 61second last laps you will get to hear first hand how her race played out. We also find out what her training week looked like leading into the race. Sarah also shares her almost identical training week to Rose before giving her race recap from her road mile in sunny Nelson, NZ. After a huge week of racing results, what content will they submit for TWSOITWASA?

This episode is brought to you by Shokz. Brett & Joel kick things off with what they decide is the biggest announcement of their podcasting career so far. After talking through the upcoming changes to FTK in 2025, Brett and Joel talk in-depth about Brett's Zatopek performance. They touch on their plans over the Christmas break before closing out the year with 2024's last TWHSOITWTWATSA. SHOP SHOKZ CHRISTMAS SALE SIGN UP TO OUR PATREON TODAY: www.patreon.com/forthekudos Instagram: https://www.instagram.com/forthekudos Facebook: https://www.facebook.com/forthekudos TikTok: https://www.tiktok.com/@forthekudos Brett: https://www.instagram.com/brett_robinson23 Joel: https://www.instagram.com/joeltobinblack  

This episode is brought to you by ON TRACK NIGHTS: ZATOPEK:10 This week Brett & Joel are joined with middle distance star and Olympian Abbey Caldwell. After Abbey takes the listeners through her training week in the lead up her 3000m at this weekend's Zatopek race, she gives insight into exactly how her year panned out. One example is how Abbey felt that locking in the 800m Olympic qualifier early, meant she struggled to show up mentally for her European 1500m races. Brett lays down his final workouts in Falls Creek before taking a tumble in Canberra and Joel spends the later part of the week tackling the Melbourne heat. GET YOUR ON TRACK NIGHTS: ZATOPEK 10 TICKETS HERE SUPPORT JOEL IN RACING POINT TO PINNACLE FOR MOVEMBER SIGN UP TO OUR PATREON TODAY: www.patreon.com/forthekudos Instagram: https://www.instagram.com/forthekudos Facebook: https://www.facebook.com/forthekudos TikTok: https://www.tiktok.com/@forthekudos Brett: https://www.instagram.com/brett_robinson23 Joel: https://www.instagram.com/joeltobinblack Abby: https://www.instagram.com/abbeycaldwelll

Epsiode 35 had Rose & Sarah in stitches but unfortunately their laughing fits didn't make the cut. The girls chat everything from race results to cabin fever. It was a wet week up at Falls but the girls still managed to tick off another strong week leaving both excited for their races next weekend. Their TWOITWASA had a Valencia flavour to it