Gold Coast Marathon Countdown: Taper, Wind Strategy, Fueling Plan, and Paris Diamond League Recap - Marty Bordignon

With just six days until the Gold Coast Marathon, Marty Bordignon returns to the podcast to break down his taper, race strategy, fueling plan, and confidence heading into race day. We also recap the outstanding performances from the Paris Diamond League, including Cameron Myers' Australian record, Sarah Billings' national record, Marco Arop's incredible 1:41, and discuss the mindset needed to perform at your best.

Please note: During the recording we incorrectly referred to the Commonwealth Games event as the 1500m. After recording we looked into it more closely and can confirm it will in fact be contested over the mile.

Marty Bordignon

Instagram: https://www.instagram.com/travelling.runner/

Podcast: https://open.spotify.com/show/6KK6zB0vCtp6b2QhKt9n0v

Matt Fox

Coaching: https://sweatelitecoaching.com/matt-fox/

Supporters Club (Private Podcast): https://sweatelite.co/supporters-club/

Instagram: https://www.instagram.com/mattinglisfox/

Strava: https://www.strava.com/athletes/6248359

Marty talks through his final marathon-specific workouts, how fatigue gradually disappeared during his taper, and why he believes accumulated training load, calorie restriction, and inconsistent carbohydrate intake contributed to feeling flat a couple of weeks ago.

We discuss the latest Gold Coast Marathon weather forecast, the unique out-and-back wind conditions, whether it's worth committing to a pace group, and how to adjust your effort depending on the headwind and tailwind sections of the course.

Marty also shares his complete race nutrition strategy, including carbohydrate intake, sodium loading, drinking to thirst, and the foods he'll rely on during his final days before the marathon.

The conversation then shifts to the Paris Diamond League where we analyse Cameron Myers' stunning 3:28 Australian record, Sarah Billings' Australian 800m record, Marco Arop's 1:41 performance, Grant Fisher's 5,000m victory, and discuss confidence, championship racing, breakthrough performances, and why belief can completely change an athlete's ceiling.

Chapters

00:00 Gold Coast Countdown
01:08 Final Long Run Breakdown
03:24 Energy Dip and Carb Loading
06:41 Weather and Wind Strategy
08:02 Course Wind Dynamics
11:46 Pace Groups and Pack Tactics
14:53 Race Day Fueling Plan
18:22 Carb Load Foods and Tricks
21:46 Taper Niggles and Injury Management
25:41 Paris Diamond League Recap
29:11 Commonwealth Games Outlook
30:56 Mile or 1500 Confusion
31:54 Why Championships Hit Different
32:36 Women's 800 Shock Result
35:20 Arop 1:41 and Race Mindset
38:00 Why the 800 Is Chaos
39:38 Paris 5K and Alex Yee Update
41:56 Can a Marathoner Break 13?
43:48 Big Marathon Progress Jumps
45:18 Kai Robinson and Racing Confidence
48:05 Personal Breakthrough Psychology
51:25 Strava Percentiles Reality Check
53:17 Fraser Coss Winning Mentality
55:06 Gold Coast Shoe Choice
56:53 What's Next After Gold Coast
58:24 Wrap Up and Next Episode

In this IMO episode, I explain why I am seeking legal action against Brett Larner from Japan Running News over what I believe has been a sustained campaign of online harassment, false reporting, inflammatory articles, and ongoing anonymous forum-style attacks. This week, I was denied the chance to run for a charity at the Gold Coast Marathon, with Brett's articles specifically referenced as part of that decision, and this has been the final reason I feel legal action is now necessary.

Links:

Coaching: https://sweatelitecoaching.com/matt-fox/

YouTube: https://www.youtube.com/@SweatElite

Supporters Club: https://sweatelite.co/supporters-club/

In this episode, I talk through the full story from my time in Japan, including the detention situation, the media coverage that followed, and the way I believe the story has continued to be framed unfairly. I also discuss how these articles have affected me personally and professionally, including the recent Gold Coast Marathon charity rejection.

I also give some broader updates on training, my return to running, parkrun, weight goals, and my plans for the Melbourne and Sydney Marathons. Later in the episode, I break down the origins of the media situation, the Ageo Half entry mix-up, the race ban fallout, the cannabis context, the online forum discussions, and why I now believe legal action is the only way forward.

Timestamps:

00:00 Midday intro and drink mix
00:43 Why this episode matters
03:08 Japan detention backstory
09:07 Return to running and injury
13:57 16:06 parkrun and weight goals
17:55 Melbourne and Sydney marathon plans
22:24 Origins of the issues with Mr Larna - November 2023 (the meaty part)
25:21 Ekiden filming with Sebastian
25:54 Ageo Half entry mix-up
27:18 Brett Larner reaches out
30:38 AGEO City Half Marathon ban
31:33 Cheater article discovery
33:09 Arrest story goes public
35:10 Forum slander
39:12 Context on cannabis use
42:02 Brett accusations breakdown
45:58 Gold Coast charity rejection
51:39 Legal action and wrap up

Kyle Weise joins the podcast again with the Gold Coast Marathon now just 16 days away. Kyle shares how his build has come together after consistent 110-125 km weeks, including a key long-run session of 3×7 km late in the run where he progressed by feel, closing strongly into a headwind.

Kyle Weise

Instagram:
https://www.instagram.com/kyle_weise/

Strava:
https://www.strava.com/athletes/3517976

Matt Fox

Coaching:
https://sweatelitecoaching.com/matt-fox/

Supporters Club:
https://sweatelite.co/supporters-club/

Email:
matt@sweatelite.co

Instagram:
https://www.instagram.com/mattinglisfox/

Strava:
https://www.strava.com/athletes/6248359

Matt and Kyle discuss why Kyle has avoided obsessing over goal marathon pace, the value of long-run efforts that mimic late-race fatigue, and how confidence can come from feel rather than constantly checking the watch. They also cover Kyle's final long run, taper plans, fueling strategy, bottles as priority A, carb pouches, caffeine gels, electrolytes, and targeting around 100 grams of carbs per hour.

The conversation also gets into low-mileage success examples, group progress, Marty's sub-2:40 attempt, strides and hill sprints, reducing anxiety around training, London Marathon moving to a two-day format, Matt's planned 5K benchmark, and Kyle's decision to race in the Puma Fast-R.

Available now on Apple Podcasts, Spotify and YouTube.

Timestamps

00:00 Gold Coast Build Update
01:21 Three by Seven Breakdown
04:17 Effort and Pacing Philosophy
08:24 Next Long Run and Taper
10:55 Mileage Myths and Confidence
16:20 Strides and Hill Sprints
19:04 Race Fueling Plan
21:25 Marty and Course Strategy
25:50 Recovery Habits and Stress
29:44 Training Without Anxiety
30:46 Racing As Experiment
32:55 Detach From Goal Time
33:34 Ultras Teach Feel
35:23 Trust Gut Over Watch
36:37 Unhealthy Time Attachment
37:57 No Watch Marathon Idea
40:10 Watch Died Breakthrough
41:22 Tip For Data Dependence
42:34 Chasing A Parkrun Race
45:48 Practice Racing Mindset
47:18 Marathon Plans And Travel
48:19 London Goes Two Days
50:50 Melbourne And Kipchoge
52:38 Wrap Up And Shoe Choice

Alex Milne joins the pod just four days after his fourth-place finish at Comrades. Alex reflects on missing the podium by only 58 seconds, his huge race block from Valencia to Seville, Worlds 50K, London and Comrades, and how he is now building toward the 100K World Championships in Spain.

Alex Milne Links:

Strava: https://www.strava.com/pros/1262861

Instagram: https://www.instagram.com/runmilnerun/

Matt Fox Links:

Coaching: https://sweatelitecoaching.com/matt-fox/

Supporters Club: https://sweatelite.co/supporters-club/

Email: matt@sweatelite.co

Instagram: https://www.instagram.com/mattinglisfox/

Strava: https://www.strava.com/athletes/6248359

In this episode, Alex joins Matt four days after finishing fourth at Comrades. He explains why he was happy with the performance overall, but still frustrated to miss the podium by just 58 seconds, and talks through the difficulty of knowing your exact race position during an ultra like Comrades.

Alex also breaks down one of the busiest racing blocks in elite distance running, including Valencia, Seville where he ran a 2:11:41 PB, the World 50K Championships, London Marathon while sick, and then Comrades. He explains why he prefers racing often, recovering well, and building through shorter but effective training blocks rather than long uninterrupted build-ups.

Matt and Alex discuss how he balances elite training with teaching and parenting, using run-commutes, long lunch breaks, and consistent Box Hill hill sessions. Alex shares details around his 45-65K long runs, threshold work, race-specific Comrades sessions, fueling approach with Nomyo, Flycarb bicarbonate, high carbohydrate intake, sodium needs, heat training through hot baths, strength work, physio, and his plans for the 100K World Championships in Spain on September 20.

Timestamps:

00:00 Comrades Fourth Place
00:38 Tracking Race Position
02:33 Training Block Overview
03:38 London Marathon Recap
05:09 Racing Calendar Strategy
06:50 Speed Versus Ultra Success
09:59 Balancing Work And Training
11:54 Comrades Specific Long Runs
13:22 Marathon Versus Comrades Training
14:49 Fueling And Supplements
17:37 Recovery Nutrition Timing
18:26 Heat Training And Sauna
20:16 Heat Adaptation Benefits
21:03 Cold Exposure Debate
23:14 World Champs Timeline
23:40 Post Comrades Recovery
24:58 100K Field and Rivals
28:14 Long Runs and Key Workouts
31:04 Strength Training and Mileage
34:11 Marathon Goals and Valencia
36:14 Speed vs Endurance Tradeoffs
39:54 Wrap Up and Where to Follow

Paul McKinnon - also known as The Balanced Runner - discusses running technique, movement efficiency, injury prevention, and why changing form requires more than drills or strength work.

The Balanced Runner Links:

The Balanced Runner Instagram: https://www.instagram.com/thebalancedrunner/

Matt Fox Links:

Matt Instagram: https://www.instagram.com/mattinglisfox/

Matt Coaching: https://www.sweatelitecoaching.com/matt-fox/

Sweat Elite: https://www.sweatelite.co/

Supporters Club (Private Podcast Feed): https://www.sweatelite.co/supporters-club/

In this episode, Matt speaks with Paul McKinnon from The Balanced Runner about how runners can improve performance, reduce injury risk, and enjoy running more through better movement patterns. Matt begins with some skepticism around how difficult it can be for recreational runners to make meaningful form changes, while Paul explains why technique is a trainable skill when approached correctly.

Paul shares how he works with everyone from beginners to elite athletes, including Ben Robinson, Isaac Doyle, Sarah Billings, Cam Wurf, Ellie Salthouse, and AFL players. He explains how he uses pattern recognition and positional analysis by eye to identify where runners are leaking energy or placing excessive load on the body.

The conversation covers why drills and strength work alone are often not enough to change running technique, and why runners need to practice a specific cue every step until it becomes habit. Paul also discusses the role of physics in running, including the balance between vertical and horizontal force, and why super shoes tend to amplify the movement patterns a runner already has.

Timestamps:
00:00 Meet Paul McKinnon
02:32 Elites vs amateurs
04:50 How pros find him
05:56 Success stories and referrals
08:29 Technique analysis by eye
10:18 Why form changes fail
14:23 Fixing arm swing myths
18:25 Physics of running 80 20
23:03 Why most runners leak energy
25:49 Three levers plus shoes
26:08 Shoes and vertical force
26:49 Flexibility myths in running
29:50 Strength versus movement pattern
31:09 Economy versus efficiency
32:10 Rhythm and simple cues
34:36 Top down technique coaching
37:05 Building habits over weeks
38:15 Devices versus body awareness
41:59 Super shoes as amplifiers
47:40 Personal training and wrap up

Marty checks in 26 days out from the Gold Coast Marathon to discuss his peak marathon training, achilles niggle, biggest long run yet, fueling plan including sodium loading, race weight, sauna, strength work, and shoe choice.

Marty Bordignon Instagram:
https://www.instagram.com/martybordignon/

Marty Bordignon Strava:
https://www.strava.com/athletes/martybordignon/

Marty Bordignon Podcast:
https://open.spotify.com/user/martyb-au?si=sgXyMAYERJGyKdGCYeXTUw

Train with Matt:
https://sweatelitecoaching.com/matt-fox/

Private Podcast Feed + Discord:
https://www.sweatelite.co/shareholders/

Contact Matt:
matt@sweatelite.co

Matt Fox Instagram:
https://www.instagram.com/mattinglisfox/

Matt Fox Strava Training Log:
https://www.strava.com/athletes/6248359/

With 26 days until the Gold Coast Marathon, Matt and Marty review Marty's peak marathon build, including a 36.36 km long run averaging 4:07/km with 22.57 km at 3:46/km, faster than his current 2:46 PB pace. Marty explains that the run felt hard partly due to early Achilles tightness, which flared after stopping, and he reflects on whether he could have extended the marathon-effort segment closer to 30 km.

The conversation covers Marty's confidence around breaking 2:40, his doubts about holding 3:45/km on race day, and his estimate of around a 30% chance if everything comes together. Matt and Marty also discuss his weekly mileage rising toward roughly 160 km, a strong 2 km "on" / 1 km float session, and the mental benefits and drawbacks of group training, Strava comparison, and chasing other runners' sessions.

They also talk through Marty's current race weight of around 66.5 kg, his plan to take 100 g of carbohydrates per hour, heavy sodium loading to reduce cramping risk, minimal fluids, and possible beetroot and bicarb trials. Marty shares that he has neglected sauna and strength work since moving but may add heat sessions back in, while Matt and Marty debate sauna protocols, strength training tradeoffs, and whether the Puma FastR is the right race-day shoe despite Achilles concerns.

Timestamps:

00:00 - Marathon Build Check In
01:06 - Big Long Run Breakdown
02:54 - Achilles Scare And Effort
05:45 - Confidence And Goal Pace Doubts
09:37 - Mileage Ramp And Consistency
11:01 - Float Session Fitness Boost
12:28 - Group Training And Strava Mind Games
15:25 - Sauna Plans And Heat Protocol
19:14 - Strength Training Debate
25:30 - Race Weight And Nutrition Update
27:00 - Elite Weight Targets Story
28:19 - George's Weight Cut
29:02 - Comrades Race Preview
29:46 - Chasing Race Weight
31:06 - Gold Coast Fuel Plan
33:42 - Hydration and Cramping
35:04 - Beetroot and Bicarb
38:26 - Shoe Choice Debate
41:42 - New Shoes and Kit
43:43 - Wrap Up and Next Episode

Tom Nobbs on Strides, Strength Training, and Building Toward Higher Marathon Mileage After Two 10Ks

Canadian 2:09 marathoner Tom Nobbs discusses recent takeaways from conversations with Rory Linkletter and Jimmy, with a focus on frequent strides, sprinting, strength training, racing, and building toward a bigger marathon block.

Tom Nobbs Links:

Tom Nobbs Instagram: https://www.instagram.com/nobbs.not.knobs/

Tom Nobbs Strava: https://www.strava.com/athletes/28521910

Matt Fox Links:

Train with Matt Fox: https://sweatelitecoaching.com/matt-fox/

Join the Supporters Club and private podcast feed: https://www.sweatelite.co/shareholders/

Contact Matt: matt@sweatelite.co

Matt Fox Instagram: https://www.instagram.com/mattinglisfox/

Matt Fox Strava: https://www.strava.com/athletes/6248359

They begin by talking about Rory's daily strides, how often runners should include strides or short sprints, and why intensity needs to be individualized. Matt and Tom discuss the value of polarizing training between controlled tempo work and true max-speed work, rather than turning every session into the same moderate effort.

The conversation then moves into strength training. They debate where gym work fits for distance runners, how it may help reduce cramping for some athletes, and why it can also become unnecessary or costly for high-mileage runners if it takes away from recovery or running volume. Tom explains his own strength gaps and the importance of tailoring gym work to the athlete rather than forcing one approach on everyone.

Tom also breaks down two recent 10K races: a 28:47 road 10K in windy conditions in Ottawa, and a delayed late-night track 10K in awkward conditions with limited access to the track beforehand. Matt and Tom discuss how racing time-of-day, warm-up routines, track access, spikes, and surface specificity can all affect performance. They also compare road and track racing, why both require adaptation, and how shorter races can sharpen the mental edge during a marathon build.

Later, they cover coaching athletes who over-race, how different personality types respond to racing, and the balance between racing for fun, social connection, and long-term development. The final part of the episode shifts into Tom's next marathon block, including higher "super mileage," the trade-offs of extreme volume, tapering challenges, days off versus seven-day running, and examples of older or later-career runners still making major marathon improvements.

Episode Chapters:

00:00 Welcome Back Tom
01:24 Rory's Daily Strides
02:56 How Many Strides
05:13 Weekly Structure Cycles
06:20 Strength Training Debate
07:12 Tom's Strength Gap
09:35 Cramping And Research
14:34 Ottawa 10K Recap
17:55 Track Access And Spikes
19:26 Night Racing Timing
24:21 Roads Versus Track
27:14 Why No 5K Racing
28:36 Chasing A 14:20
30:42 Finding Quality 5Ks
32:47 5K During Marathon Block
34:29 Short Races Mental Edge
36:24 VO2 Pain Gets Easier
37:31 Too Many Races Policy
40:52 Coaching Personality Types
43:27 Running For Social Fun
45:50 Meeting Partners Through Running
49:04 Kicking Off Marathon Block
51:14 Peak Mileage Targets
53:24 Days Off Debate
56:04 Jake Barraclough Volume Trap
58:54 Mileage As A Lever
01:03:26 Older Runners Still Improve
01:06:29 Wrap Up And Next Check In