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…

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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.

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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!

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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 <3

It feels great to be back :)

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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 :)

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Sneak peak of the Patreon only series "The Summer Show"

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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.