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 (👨‍👩‍👧)(📸) ;)