Chivito550 in the well

Kurt Godel wrote: »

How fast can you run a marathon?

Haha. I don't know, and have no great interest in finding out. I don't know what I can run for it, all I know is that I can jog a marathon in 4:07. I remember after managing that time, brianderunner, who I had only just met over in Rotterdam, gave me the whole "well done, that's a great time" pat on the back sort of thing. It was only 2 years later when I was in London for the Olympics that he said to me my time was in fact awful and his previous comments were a load of sh1te and lies!

1. Describe the perfect 400 in terms of each 100m.

I'm too much of a novice to give qualified advice on how to run the perfect 400m, but will try answer based on my experiences. Basically I try to run the first 60-70m flat out like I would run a 100m. I'd then ease back the effort levels and go into a steady fast cruise, where you feel like you are moving but in control, and have reserves left in the tank. I'd run like this up to the 200m mark. Usually just after half way I increase the effort levels gradually, until I hit the straight when I just empty the tank. The problem is it is so easy to get the race wrong, either by going out too hard and dying, or starting too slow and leaving too much to do at the end.

2. What is your favourite field event? Favourite field event athlete?

Can I count the decathlon as a field event? It's 6/10ths a field event, and that would be my favourite. But excluding that, the long jump would be my best one, but the one I enjoyed the most in Melbourne was always the shot putt. It was always such great craic. I'd do it at interclub once I had my serious events out of the way, and there'd always be rakes of other people doing it for the same reason as me, either for fun, or to score points for the club. People of all ages, from 12 to 80 having a bit of a laugh, and chilling in the sun between attempts. Great way to wind down after a 200m and a hard 800m.

Favourite field athlete would probably be Blanca Vlasic. She brings serious swagger to her event. Her whole performance is like theatre, and is so much more than just the jumping. The fact she has not won an Olympic gold medal is a sporting travesty.

3. How far can you putt a shot?

My PB is a very modest 6.75m. Hopefully I'll get a few attempts at it this season at the Graded Meets, if it doesn't clash with my own events. Might be just me and some 20 stone lad though. Not as much craic as the above.

4. How far can you triple jump?

I haven't done it since my first track season in Australia so my PB is only 9.28m. Back then I was much less fitter, and wasn't doing weights, so I'm sure I could go over 10m now. Back then my long jump was around 4.30m, and it's now 4.83m, so based on that I'd assume I'd be a metre better than my PB. But i've not been willing to risk injury doing the event the last 2 seasons in Oz.

5. What's your view on PED's in top-class athletics? (sorry, obvious but necessary)

Zero tolerance needed. No second chances should be given for serious doping offences .Genuine inadvertent usage, or a minor careless violation I'd be a little less strict on, but the problem is the amount of ridiculous excuses you hear, the 95% of liars spoil it for the 5% who were just idiots and not actually cheats.

The press conferences in Moscow were a real eye-opener. If somebody asks you a question on what is your opinion on lifetime bans for drug cheats, why should that offend you? If you are clean, you would want that right? You would welcome that? Valerie Adams gave a response in which you would expect from a clean athlete. The women's 100m medalists went silent, looked at the ground, or put their eyes to heaven, and tried their best to avoid the question. That is not convincing.

We have an excellent anti-doping system in Ireland, and I believe the UK have too. The problem is that countries like Spain, Turkey, Morocco, Russia (though it's improving there) have horrendous doping cultures. Until those countries put in the same effort with regards catching their own cheats then there will never be a level playing field.

Having said that I believe the sport is cleaner now than it has been for a long time. You only have to look at the offensive women's world records to see that women now don't come remotely close to most of those marks. So whatever doping is done now is done at a more subtle level, resulting in less gains than back during the GDR, USSR era, which at least gives clean athletes much more of a chance of beating the cheats.

Athletics is only one sport plagued by doping though. I believe all professional sports have serious doping problems. Football in particular. How come all those blood bags in Operation Puerto were destroyed? Why were only the cyclists named revealed, when Fuentes said that most of his clients were not cyclists, but in fact footballers? I've no issue with people making comments about doping in athletics. But when those same people make such comments and then assume their sport is clean, without asking any questions, then that grinds my gears. It's not like all the dishonest people of the world congregate in one sport, and the honest people in another. You can't catch people if you don't put the effort into testing them, and FIFA really don't want to open up that can of worms. Too much money at stake.

6. Does every fatty who plods a 10k LSR in >10min/mile deserve a medal because they are not supping beer on the couch? Does it annoy you that this question might raise some peoples heckles?

From a health point of view I love to see people out running. The problem is that so many people who are out running don't consider athletics or running as a sport. It is merely an exercise tool to help them lose weight. I make no apologies for calling people out on that. Athletics and running IS a sport and we should treat it as such. You don't see every competitor at a local indoor 5-a-side pick up a medal for participation, or anybody who picks up a racket and enters a social tennis tournament getting a piece of silverware for their efforts. They have to win to pick up a medal. Medals are for winners (or top 3) in my opinion. Giving medals out for mere participation just reinfornces the message that this is not a proper sport.

Yes it does annoy me that the question may piss people off, and that my answer will no doubt annoy people.

7. How would you improve the Athletics/Running forum?

I think ecoli does a great job in facilitating discussion. I would like to see more focus on track and field on the forum, but how does one do such a thing when about 95% of posters are distance runners. I don't believe there is enough discussion about elite athletics on the forum, probably because many people who post here aren't interested in it. If there is a way to engage the new posters into the sport itself (and not merely the fun running side of things) then I think the forum would benefit. Seeing threads about "Can I run a marathon?" are a bit tiresome.

8. How far can you swim underwater on one breath?

Not very far. I think probably about 15m in a pool. I've no idea if that is good or not.

9. Should tracks be changed to 500m ovals?

Maybe not 500m ovals, but the concept of professional running in Australia (Youtube the Stawell Gift) is run on grass 400m tracks which have very short straights and long bends. Handicapped racing, where the average club runner could race a Tamsyn Lewis or Cathy Freeman and have a chance of winning, with booze, betting, ladies day etc. Basically a horse racing festival without the horses. That's a concept which could drum up interest in the sport publicly.

10. Race walking... Irelands Greatest Export?

Well U2 are Ireland's greatest export, but we have produced a lot of great racewalkers for the size of our country.

You heading to Zurich for the Euros, and if so, do you have a bottomless money pit for it?

What do you think could/should be done to improve the standard of field events and multi-event in Ireland?

How much can you squat, bench and deadlift?

Favourite beer?

Do you think the women's records that have stood since the early 80s should be annulled because it's blatantly obvious that they were drug-fuelled?

How much craic was the media 800 in Moscow?

Thinking of the 10 round numbers thread and maybe getting a few more endurance bunnies to try a few of the shorter distances!

If a non track runner had 6-8 weeks to prepare for a 400 mt race, what advice would you give to maximise their performance?
Key training sessions, gym work, drills, etc?

Of the sprint/middle distance training logs you follow on boards, who do you think has the potential to run the fastest 400? The fastest 800m?

You seem to know the JumpingTheGun guys. Have you guested on any of the podcasts? What are their views on the Boards running/athletics forum?

Who would win in a boxing match, Claralara or Marthastew?

What do you do for a living? I'm assuming that sports journalism is where you'd like to be. What do you think are your chances of making it into a full-time career?

Where do you think 'Irish Runner' is going wrong? What do they need to do to improve the magazine's circulation? Is print media dead?

What do we need to do, to get some of the sprinters on this forum to try longer distances, like the 10 mile and the marathon? They seem to be stuck in a rut at the shorter stuff and won't try anything new.

Jerry Kiernan - athletics friend or foe?

If you had €1m to spend on Irish athletics, what would you do?

What could AAI learn from AA and vice versa?

What do you think of the granny rule when applied to Irish Athletics, eg. American pole vaulters and Aussie high jumpers? Good or bad for the sport here?

Ireland to win gold in T&F in Rio, which event, you choose.

What is your long-term goal for 400m?

I don't want to put limits on myself, so not sure what the ultimate goal would be, but a long term goal would be to go 52.xx. A more medium term goal would be to get under brianderunner's 53.8. He gave me his old pair of sprint spikes starting off along with plenty of tips. At the time I thought his PB was ridiculously fast, so it would be cool to get under that.

Will you ever move up to 800m and train for it properly?

In time I probably will. I think the move up would be much more likely if I end up living in Australia however. In my training group in my club down under the sprint group and the 800m group are really all part of the one group, just split into two. We warm up together, chat together before and afterwards, train at the same time at the same venues, each coach almost works together, and we even train together in winter for our hills. In my training group here there are no 800m runners in sight, so a move to 800m would disturb the whole social dynamic of my athletics life here, while in Melbourne it wouldn't at all. In addition there are more 800m races for somebody of my standard in Melbourne than here. There's 6 800m races at interclub meets where you race people your own level, and then 3 races in the Vic Milers Club meets, where there is always a strong competitive even race for you regardless of how fast you are. Here on the other hand, outside of the graded meets, I could be struggling for a competitive race if I am only running 2:06 - 2:10 for example.

In any case, I won't move up until I feel I can't get any faster over 400m and I stop enjoying the training. My coach in Melbourne thinks I'm made for 800m funny enough, so I've been out to prove him wrong.

Do you think every runner can go sub-60s for 400m if they train properly?

Sub 60 is a very similar standard to sub 3 marathon and sub 5 mile, times which most would consider within the ability of every runner if they trained properly, so I don't think the sub 60 would be much different. The only thing is that with it being a speed event, it is more talent intensive, meaning some could manage it reasonably easy, while others may have to grind and grind over a few years to get there. For a marathon you can build endurance, but for 400m, if you don't have the speed then you are in trouble. You can develop the speed for sure, but you will always be limited to an extent by your natural raw speed. So for that reason I'd imagine that there would be a percentage of people who may not get there if properly trained.

The above would be for men. I don't believe any woman could go sub 60. I see plenty of women racing 400m in Melbourne at interclub, and only a handful go under 60.

What is your 400m progression by year? What are the key factors in each improvement?

Went to Australia in late 2010 with a 66.2 time trial PB. Ran one race in the 2010/11 season in 63.9 hand timed. I hadn't done a lot of training and was still just settling into Melbourne and only caught the tail end of the season. My first full season, 2011/12, I got the time down to 58.68, which was a slight outlier, with my next 4 best times all 59. My training that season was dedicated, but one dimensional. I focused entirely on speed endurance, trained by myself, in road shoes, did only bodyweight core stuff, and had no winter build up due to travelling. Looking back it was very amateurish but it was right for me at the time given external circumstances.

My second full season, 2012/13, I took my PB down to 56.26, with 3 other 56 second runs. Improvement was down to having a winter training base, doing gym work for the first time, settling into a proper training group and having a coach to tell me what to do. I made huge efforts to improve my stride which was too short the year before. All this resulted in a big improvement.

My third full season, 2013/14, I brought my PB down to 55.00, with 7 other 55 second runs. Improvements down to a better winter with heavier lifts, earlier on. I also started making it to Sunday training, the day after races, when the previous year I would take that day off, so the extra day of training helped. Overall, training is an accumulative thing. I started my winter phase fitter than when I started it the year before.

What sports did you do as a kid?

I pretty much tried everything, but wasn't much good at anything. I played football with the friends in my estate nearly every day, which basically defines my childhood. In secondary school I tried rugby for a couple of years but I wasn't made for that sport. Played tennis, badminton for a bit, and I did swimming once a week from aged 7 to 19. My athletics background was limited. I competed for my school at Santry 4 years in a row. I entered the walk, to get a day off school, and amazingly came away with a bronze in West Leinster Inter Boys 2000m Walk. I went to Leinsters and came 7th. The next year, 2001, I was still Intermediate, and this time took gold, and came 5th in Leinsters, about 80m behind silver, not a million miles away given just a few weeks prep. I was gutted not to go to All-Ireland's. The next year I was a senior and I got DQed (which was total bullsh1t), then in 2003 I came 4th at West Leinsters. I also did the 1500m that year in 5:16. That's the extent of my athletics accomplishments as a youngster.

Do you regret not focussing on sprints earlier, how much better could you have done if you did?

Not really. Had I done so earlier I may not have enjoyed it the way I do now. I think I needed to grind out that marathon and 10ks to really appreciate how much more enjoyable I find sprinting.

It's funny though, I always just presumed I was a terrible sprinter and was made for distance running. Why? Because I used to always get trounced in school sports day over 100m when I was in primary and secondary school, usually last in my heat, and I just assumed based on that, and the fact I was a scrawny fecker that distance running would be my thing. Take no notice of childhood experiences when it comes to sport. It's irrelevant.

What do you get out of posting your log on boards, ever tempted to give it up?

Good question. I suppose what I get out of it is the fact that my improvements are documented all in one place right from the beginning, which I think is pretty cool to have. I like putting my thoughts together about how the races went, and I guess because I was in Australia, the fact that the log was really as much about me telling a story about my experiences in Australia and within the Victorian athletics community, as it was about the training. That's something which will be lacking from my log now. I enjoyed explaining how the AV Shield worked, the High Velocity Club, Vic Milers etc etc. Everybody here already knows about the Irish track season so the log may become a bit less interesting to me now.

I don't get much interaction on it, which is probably a reflection on the minority status sprinting has on the forum, but the likes of Randymann and Oregano State have given great advice, in a sort of sprinters stick together sort of way.

Every tempted to give it up? Plenty of times, particularly after spending 90 minutes writing a report on one of my meets (that's how long many of my reports took, I put a lot of effort into conveying my thoughts), and it slips down to page 2 within 2 hours with barely a soul having seen it. At times I wonder why I bother taking the time if it's not being read, but then I realise I'm writing it for me, first and foremost. If others get inspired to try 400m running by reading it, then that's great too. Wouldn't take it as gospel though, plenty of mistakes in it. :)

What's your view on the drugs ban given to Tyson Gay?

Complete farce. I expect serious drug busts within the next week to make up for him being given such a lenient sentence. He better have spilled the beans on everyone he knows!

Least favourite Irish athlete?

Jaysus, that's a question that could get me in trouble so I'll steer clear here. Jokes aside I haven't met any athlete I dislike, so I'll go with Cathal Lombard.

What is your ideal job?

My biggest passions are sport (particularly athletics) and travel, so I suppose if I could be Jimmy McGee that would tick both those boxes just nicely!

Thinking of the 10 round numbers thread and maybe getting a few more endurance bunnies to try a few of the shorter distances!

If a non track runner had 6-8 weeks to prepare for a 400 mt race, what advice would you give to maximise their performance?
Key training sessions, gym work, drills, etc?

Hmmm, I'm not a coach so don't sue me if this ends badly!

One race over 400m is not enough. You WILL mess up your first one, and also conditions could end up being muck on the day, so over these 8 weeks I would build in 3 races, the first being one of less importance, which you train through, but use the race for experience. The next 2 are goal races.

Gym work that I do involves squats, deadlifts, bench, leg press, goodmornings and some core stuff. It doesn't really change much from week to week, though I ease back before an important race. Everybody has different routines. TWO DAYS PER WEEK.

With regards track sessions I'm going to say 3 sessions a week, but on race week 2 sessions. Weeks 1-2 pure speed endurance work. Weeks 3-4 speed endurance with introduction to speed work. Race on week 4. Week 5-6 speed endurance becoming less frequent, speed work becoming more frequent. Race at end of week 6. Weeks 7-8 all speed work, race at end of week 8.

An example, which is literally off the top of my head, so CONSULT A REAL COACH!:

Week 1:

4x400 off 5 mins
6x150m with walk back recovery
8x200m with jog 200 recovery

Week 2:

500-400-300 off 10 mins
5 x 300m off 4 mins
6 x 200m off 5 mins

Week 3:

500-400-300 off 10 mins
8 x 200m off 1 min
5 x 200m off 6 mins (average half 400m time)

Week 4:

460m - 20 mins - 300m (flat out)
6 x 150m off 5 mins
RACE

Week 5:

3x300m off 10 mins
3 x (2x200m) with 1 min within each set, and 8 mins between each set
6 x (60-20-30) in a straight line, 60 flat out, ease back for 20, then flat out last 30. Full recovery

Week 6:

3x300m off 10 mins
5 x 150 with 5 mins, fast but relaxed and not at 100%. Easy session.
RACE

Week 7:

Split 500-400-300 off 10 mins (300-200, 250-150, 200-100, with 2 mins within each set)
6 x 60m with full recovery
2 x 300m with 20 mins

Week 8

2 x (300 - 2mins recovery - 100) off 20 mins
6 X 60m with full recovery
RACE

Of the sprint/middle distance training logs you follow on boards, who do you think has the potential to run the fastest 400? The fastest 800m?

There's not very many sprint and middle distance logs here, but I suppose the answer to each would be Oregano State. He's run 51 before so no reason why he can't again, and he ran pretty close to sub 2 off limited 800m training in the past.

You seem to know the JumpingTheGun guys. Have you guested on any of the podcasts? What are their views on the Boards running/athletics forum?

I only know one of them at the moment, and have never guested on their podcasts. I'm really enjoying what they are doing with the podcasts and covering the sport from a different angle. You'd have to ask them what their thoughts on this forum are though.

Who would win in a boxing match, Claralara or Marthastew?

Tricky question to answer as I have never met either, but I'll give it a stab. Both of them are long distance runners, which doesn't exactly translate into good boxing prowess, so I reckon it wouldn't be a bout for the purists. I think the fact Claralara is comfortably the faster runner may help her in those later stages from rounds 8-12. She's likely to tire less and perhaps kick on at that point. I don't see any KO, but a reasonably comfortable points victory for Claralara. However that's assuming professional rules. If it is amateur with less rounds it's anyone's fight.

What do you do for a living? I'm assuming that sports journalism is where you'd like to be. What do you think are your chances of making it into a full-time career?

I'm an accountant, just a few exams away from being ACCA qualified, which hopefully will then open more interesting doors. I'd like to be able to mix my qualification with my passion somehow, if that is possible. It would be nice to have a career in sports journalism but as a fellow journalist said to me "It's a great way to live a life, but a terribly way to make a living". That's something to keep in mind. Moscow was an eye opener. It was fairly cut throat. People had no issue sitting in on your interview in the mixed zone and swiping your quotes. It appears to be a difficult profession to make a steady income from, and many journalists are freelance. Also with athletics being a minority sport in Ireland (and Australia) you really need to be writing about 3-4 sports. That's why the quality of athletics journalism in Moscow was so dire. Most of them only cover the sport once a year and is probably their 4th or 5th sport, and haven't a notion what they are talking about. I certainly won't give up on the possibility of making a living out of it, but it is also very important to get my qualification so I am not 100% relying on it.

Where do you think 'Irish Runner' is going wrong? What do they need to do to improve the magazine's circulation? Is print media dead?

I don't read it very often because of being abroad and not being able to get access to it, but from the few I have read I think there's plenty of good stuff in there, but also so much repetition. How often does Chi Running get a gig for example! The magazine is stuck between a rock and a hard place though. It's trying to appeal to joggers and real athletes, and as a consequence not ticking enough boxes for either. However if they target just athletics then the readership would be so low, while solely targeting fun runners would result in a total loss of credibility among the athletics community. I suppose in this day and age the magazine needs more of an online presence, but with so many free sites out there, how will they be able to convince people to pay whatever amount a month. Whatever the solution I hope they find it because it would be sad to see it die as it has been part of the sport for so long. One thing which could be improved is replying to emails. On a few occasions I have sent emails offering the possibility of some of my articles to the magazine, and either I get a reply saying he will call, but never does, or simply do not get a reply at all. That is simply not good enough.

What do we need to do, to get some of the sprinters on this forum to try longer distances, like the 10 mile and the marathon? They seem to be stuck in a rut at the shorter stuff and won't try anything new.

It's more sprinters the sport needs, not less. There's enough distance runners around these parts. We do not need more. Speaking for myself though I have tried pretty much every discipline and distance the sport has to offer, with the exception of 110m Hurdles, 400m Hurdles and hammer throw.

Jerry Kiernan - athletics friend or foe?

Heart is in the right place, but talks a lot of rot when trying to put across valid points. I'm no great fan of the GAA, but saying the things he has said will just piss people off and make them hate athletics.

He's very knowledgeable about distance running but listening to him give analysis about 100m running, or field events is pretty cringeworthy. Thankfully RTE have brought in more sprinters these days.

But overall, absolutely a friend of the sport. He obviously loves the sport, and I actually enjoy his analysis, even if he talks some rubbish. Every sport needs an Eamon Dunphy type person on air who is not afraid to say what he thinks. It makes for more entertaining TV. I'll never forget that James Nolan rant live on air in Athens. The sport needs a bit of that, rather than everybody patting themselves on the back saying, "ah sure we are doing our best".

Chivito550 wrote: »

McDonald's or Burger King?

Neither. I no longer let that tripe past my lips. If you read the ingredients of what is in most of their stuff I'm pretty sure you'd never enter their doors again. They are good for only one thing, WiFi.

Interestingly, in Australia, Burger King is not called Burger King, but in fact Hungry Jacks. Not sure why. In New Zealand it's Burger King, just like everywhere else.

They have this slogan "The burgers are better at Hungry Jacks". No they aren't!

.

As Jules said: "What do they call a Whopper?"

If you had €1m to spend on Irish athletics, what would you do?

I'd split it 50/50 with regards elite athletics and grassroots athletics.

The elite portion would go towards more funding for elite athletes, athlete support, payment for quality coaches etc.

The other 50% I would use to overhaul the grassroots system. I'd scrap the National League in its current format and set up a proper interclub season long competition which forms the backbone of the athletics season and encourages involvement of all athletes in track and field to help their club score points. Interclub should be an inclusive competition, which the National League is not, with just 1 person per club per event eligeable to compete and score points, with just 2 rounds and a final.

I'd scrap the above, and get rid of this guesting lark, and follow the AV Shield system done in Victoria. I'd divide up the country into 5 or 6 regions. Within each region there would be interclub competition for Men's and Women's U14, U16, U18, U20, Open Division 1, 2, 3, and Over 40's. Clubs can enter teams in whatever age categories they wish, and in the case of Open Men and Women would be assigned into divisions based on the strength of the club.

I would have 8 rounds (it's 12 in Victoria but the season is longer) for each region, starting Early April, and running on a Saturday for 2 out of every 3 weekends. With regards racing, anybody and everybody can compete in whatever events they like, with perhaps top 4 per club per event scoring in Division 1, top 3 per club per event in division 2 etc. Such a system rewards performance, but also encourages more participation to get out there and do a few more events to help the club score points to try make the Finals.

Each region would have maybe 2 venues which would alternate each round, and there would be 2 programmes which would alternate each round: Programme 1: 100, 400, 1500, 110h LJ, PV, DT etc, Programme 2: 200, 800, 400h, TJ, SP, HJ etc.

There's no need to have to run U14 together, Open men together etc. Basically everyone races together, and you jump in a race of your standard regardless of what ages others are. At the end of the day, the results are categorised into the various age groups and results determined from that.

For clubs not strong enough to field a team, they could join forces with other clubs and form a county team (which already happens).

I'd use the money to ensure adequate equipment, photo finish etc is in place for venues around the country to allow such a competition to run smoothly. Such a competition would encourage more of a club involvement IMO. At the end of the 8 rounds the top 2 teams per age group or division come together for the National Interclub Final which should take place about 2 weeks before Nationals.

I'm probably not explaining it as well as I could to do it proper justice.

What could AAI learn from AA and vice versa?

Well AA don't have a great track record with a lot of things so I'm not sure. I think Athletics Victoria (AV) are much better run than AA. I think AAI could learn from AV with regards implementing a proper interclub system (as above), but also centralising the track season a lot more. The AV website has a close to complete list of track fixtures put up every season. AAI don't do this, and you have to go running around through several websites to find races. Also improving the AAI youtube channel to the standard of AthsVicTV and AthsVicTV 2 would be another area AAI could learn from. The very well organised Road and Cross Country season from May to September which is very team orientated is another area AV do extremely well. And the Little Athletics system in Australia is the best in the world.

Because I've only just arrived back it's hard to say yet what AA or AV could learn from AAI. In time I'm sure I will find out. My answer is probably a bit biased because of my lack of time involved with T&F here, so do take my answers with a grain of salt.

What do you think of the granny rule when applied to Irish Athletics, eg. American pole vaulters and Aussie high jumpers? Good or bad for the sport here?

Hmmmm, have no issue with people from abroad competing for Ireland if they feel Irish, and have real ties with the country. But people competing for us because they can't make it onto their own country's teams is a bit sketchy. Having said that if such people raise the standard of Irish athletics and help improve competition among others then all good. But these athletes should compete in Ireland a few times each summer.

Ireland to win gold in T&F in Rio, which event, you choose.

Not sure if you mean of the current crop we have available that have even a remote chance, or simply what event I'd most love to see an Irish athlete win, regardless of what we have available. I suppose if we could ignore what we have available I'd probably pick the 400m because it's my event, or the 1500m because it's the perfect event for suspense.

Going slightly more realistic, English in the 800m or Rob in the Walk.