#5 ROME MARATHON debrief!! + Why Costa's menu screens annoy me!

In this episode I review the Rome Marathon which I completed last weekend. I absolutely enjoyed every minute of the marathon itself and carb-loading heaven! I also answer a couple of your questions and I decided to go off topic about drivers and Costa...

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Transcript

0:03

Hi everyone, welcome to episode five of the MSK Runner podcast with me, Harry Bell. So in this episode I'm going to talk about um last weekend's Raw Marathon uh Witcher did and yeah what a fantastic event it was and what an unbelievable experience. So yeah, that's like the first event of the year uh that I've successfully completed. So yeah, I basically spent from like just after Christmas onwards uh training for this. So it ended up being like a 12-week programme. Uh so everything I've done like this year so far has led up uh to the Row Marathon, which took place last weekend. So yeah, I'm obviously as you can see, I'm still alive, I'm still here. So um yeah, I finished it um and I'm really happy with how it went. So I'll go into more detail in terms of like what happened. Um but yeah, before I kick off, uh massive thank you uh to all of you for listening to the podcast, uh for all your support, for all your messages. It really means a lot. I'm glad that some of you find it enjoyable to listen to. And um yeah, just um I'll keep the episodes dropping every Sunday at 6 pm. So if there's anything that you want me to talk about, it can be to do with running, it can be to do with MSK conditions, it can be to do with anything completely random uh within reason. So yeah, just pop it in the comments below or send me a DM on Instagram and then I will answer them in the next episode. Um, and then I might even answer some questions at the end of this one, depending on how long it goes for. Uh, but yeah, back to um Rome. So yeah, I flew from uh Leeds, Bradford to Rome on Friday morning. It was like a 7am flight, uh, three-hour flight, so I got there for 11am Italian time. Um, by the way, like the airport in Rome, what a nightmare, because it took me like well over an hour, or just over an hour just to get from getting off the plane to going through passport control, yeah, like just over an hour. It's such a yeah, bit of a farce, really. Like, there was um obviously like a lot of people and very few um passport registration booths. So you had to like register your passport and your fingerprints first and then join the queue for border control. Yeah, a bit of a piss date, but we got through there in the end, and then it was like another 45 minutes to roam itself on the train. Um, yeah, so um Friday was like um really nice day, like quite hot, a bit too hot for running. But um, I like to do on Friday, like I just got checked into the Airbnb, which was about a five, ten-minute walk from the Coliseum, and it had like everything on your doorstep, like bars, restaurants, shops, stuff like that. So it was absolutely spot on. Um, and then like walked uh past the Coliseum, and just past the Coliseum is what's called Circo Massimo, which is kind of like opposite the uh the forum. Um that's where like the event, expo, and village was, if you like. So uh you had to go there to like collect uh your bib number and all your added extras as well. So I actually like bought this hoodie uh that I'm wearing that I'm modelling. So um, yeah, I really like it. Um I bought it. Um and yeah, really smart. I quite like it, it looks really good, so yeah, I'll be wearing it uh quite a lot. And then we also got given um for those of you who are watching, uh, we all got given a rucksack each uh with your bib number in it. So like if you wanted to like drop your bag off at a drop-off point, you had to use that, but I didn't bother because like I just left everything at the Airbnb. But um, you got given as well like uh this t-shirt, so just like um hold it up as if I've just signed for a new football team. But yeah, that's the front of it, and then that's the back of it as well. But yeah, like especially like the front of it, I really like it. It's quite a cool uh design on the front, and then yeah, I'll I'll probably actually wear this quite a lot whenever I go to the gym or whenever I go out uh former runs and stuff. Yeah, I think it's really smart to be fair. Um, and then so yeah, we got that, and then also in in your rock start, like they gave us like a packet of spaghetti and they gave us some like electrolytes and like snacks and other random bits, like it was really good actually. Um but yeah, like the expo was like absolutely packed to the rafters and it was a boiling hot day. Um, but yeah, um with it being rum, like uh you know, car bloating is like a big part of uh marathon preparation, especially in the days leading up towards it. And then yeah, like if you're gonna car blood, like go to rum because it's absolute card blood in heaven. Um pretty much like um every lunchtime I had pizza, I had bruschetta bread with tomatoes on top, absolutely like top draw. And then like in an evening, like one of the nights I had like a spaghetti carbonara. Um night before the marathonacce, I had some lasagna, which was like really good. But even like um during the day, like the coffee and the cappuccino in Italy is just like absolutely next level. And um, I had a couple of uh gelatos as well, so like um pistachio and Nutella, and I can't even like don't even have the words to describe how insanely good it is, but basically, it absolutely shits all over ice cream that you get um in the UK because it's so good. Um yeah, if you ever like wanted to go to Italy or to Rome, even just on like a normal weekend, I highly recommend it. Like, Rome is such a nice city, there's like a lot of history there, a lot of culture, the architecture and everything around it is just so nice to look at. Uh so yeah, the Coliseum. So I didn't actually go inside the Coliseum this time around because I actually went to Rome um about 10 years ago with uh three of the lads, um, and we did it then. So um, not to like be blase about it or anything, but yeah, the cues were like a mile long, and to be honest, you just couldn't really be bothered. But yeah, it's uh yeah, really impressive. Like it's one of those that look so much better in person than what you'll see on pictures and videos and what have you. Um, and then on the Friday night I actually walked to the Vatican as well. It was probably about a half-hour, 40-minute walk uh from the Airbnb. Uh so yeah, the Vatican. Um again, like when I went the first time around, me and my mates did go inside the Cisting Chapel, um, but I didn't do it this time around. But yeah, it was so good. And then like uh Saturday, like you've got like the Trevi Fountain as well, uh, which is quite impressive to look at, but like full of tourists, as you can imagine, it's like really busy. And this is at like nine o'clock in the morning as well. But um, yeah, Rome is just like so good. There's so much to see, so much to do. Um, and you know, me being me, like there's quite a few nice motorbikes uh to look at as well, which you know, 99% you probably couldn't care less about, but I I really enjoyed it. Um but yeah, going to like the uh the marathon itself, so it started early dolls. So the first wave, like the elite site started at 8am. My wave started at 8.20am, which I really liked. I don't mind like an early start, kind of like the earlier you start, like the earlier you finish, and you've got more of the day um afterwards to enjoy. Um when me and Max do Chicago marathon in October, the start time's actually 7:30am. So it's quite good to kind of like get used to those early starts. Because when I did Manchester last year, I think it was like um, I'm pretty sure it was like half 10 or 20 to 11 by the time I started. So it was like a lot of waiting around, which is for me like the worst thing ever. But um, yeah, because Rome started at 20 past eight for me, it was like it was perfect, really. There wasn't really a lot of waiting around, you could just kind of like uh get on with it, really. So yeah, really liked that. Um, but yeah, the weather itself, a big part of the day is the weather. So like when I did Manchester last year, which we talked about in the previous podcast, it was like absolutely roasting and just really horrible to run in. But when uh I did Rome, I don't know what the temperature was, but like um like when I landed on Friday and the day I went to the expo, it was like 16 degrees blue skies, but it felt like a lot warmer than 16 degrees. Um, but then like on the marathon day itself, it was kind of like an overcast day and it was spitting a little bit, so it's quite a cool day, but but for me, like that's like the perfect uh conditions uh to go run in. So yeah, it was uh it was ideal. And like um I talked about in the previous episode about how like I put a lot of pressure on myself to get a certain time and to get a sub four hour, especially for Manchester. But you know, for Rome this time around, you know, I trained I trained hard for it, you know, had a good training block, good programme, but like honestly, like wasn't uh bothered about my time, like it wasn't even like on the raid. I I literally did just genuinely just go there to enjoy myself and the time will just take care of itself. Um, and that's exactly what I did. You know, um I'm just like getting a Strava up now, actually, just so I can like uh look at the run. Um, but yeah, you started off like just uh past uh the Coliseum, like that's where the start was, and then you kind of like go a bit south and you go like up along the river across the bridge, and then at about 12k in, you run right towards the front of the Vatican, and then you turn right, and then you keep going a bit further north, and then um you end up going past the old Olympic Stadium, uh the Stadio Olympico. So it's where like Roma and Lazio play uh their home matches, and you go past uh the rugby stadium where the Italy rugby team um play and get their asses kicked in Six Nations every week. Um not that I'm that interested in rugby, but anyway, that's the case. And then yeah, um the actual course itself, like I would say about like 95% of it was like roads and paths, but then some of it was like cobbled streets as well, particularly like the last sort of like 5k. And because on the Saturday night it had actually rained overnight, so on the like the cobbled bits, it was like really slippery, and you kind of like bamboy on ice, you had to kind of like take care a little bit, but yeah, like um, you know, started started the marathon at 8.20am, and yeah, just all the way from start to finish, like the crowds of people like lining the streets, the atmosphere was just like absolutely incredible. Lots and lots of people everywhere you looked, and like um, you know, like on the front of your bib number, like you had your name on, so like even just like hearing like random people uh shouting my name, like was like a massive, like you know, a pleasant surprise for like a really good boost as well. Um, and then yeah, like what was also quite interesting is like on the front of your row bib numbers, it had like the flag of uh your nationality. So obviously I'd like the Union Jack uh next to my name. But what it made me realize like pretty quickly is that there were like lots and lots of people from all over the world uh taking part in the row marathon. So I think like around 35,000 people ran the row marathon. So like obviously there was like lots of Italian people there, but I saw like quite a lot of uh people from France, Germany, Spain, America, you name it, like lots of places all over the world all came to Rome to take part in this. It kind of brought everyone together, and the atmosphere and the vibes was just incredible, really. So yeah, like um, as I like touched on it, I kind of like gone off subjects a little bit, but like as I touched on earlier, like I put a lot of pressure on myself to kind of like um do a sub four hour when I did Manchester last year. This time around, like, wasn't even remotely interested or taking any notice in the time. I kind of like obviously my watch like vibrated every time I passed one kilometer, so I kind of like was half aware of what my pace was, but I mainly just ran on feel. Um I definitely like have a tendency uh to set off too fast, but this time around I didn't. I genuinely like just took it um really steady. So like the split for the first kilometer was five minutes 48 seconds and then 5.33, then 5.22. And then I was kind of like sort of consistently between sort of five minutes five and five minutes 25 um for the vast majority of it. So I would say like because I was like taking it like relatively steady, I would say like the first 30 kilometers of the marathon like genuinely felt like really okay and like not that difficult at all, to be honest with you. Um, and I think that's just kind of comes with comes with experience and just comes with like your training program and things like that. And definitely like not setting off too fast uh definitely helped. But then like the last 12 cases from like kilometre 30 onwards, like my legs did start to feel uh quite a bit heavy, but then kind of like mentally just kind of like you know, just like keep keep it going, like keep pushing, just try and maintain that pace. Um so yeah, I mean like my slowest kilometre was um or my slowest split was actually the very first kilometre, but then like the last three kilometers were like 537, 544, 546. And I was quite pleased with that in a way because quite often in previous marathons I've done, like my pace would like drop to above six minutes. So like this was like definitely the most consistent marathon I've run. And like when I finished it, like my legs felt like you know, quite sore. But in terms of like, you know, cardiovascular fitness, like everything from like the waist upwards, I actually felt okay to be fair. Um, and you know, that was like my fifth marathon or seven if you count the two ultras that I did last year. So I think yeah, experience and kind of like knowing what to do and knowing what not to do crucially uh definitely helps in terms of like your training program, your preparation before and uh during the marathon. So like um at the end of it, uh the time that I got was uh like the chip time was three hours 51 minutes 39 seconds, which yeah, I was really pleased with. I mean, I can't I definitely can't grumble at like a like a sub-4 because like it's weird how like less than a year ago I was like proper stressing out about trying to get a sub-4, and now like I just kind of like I'm at the point where I'm sort of like doing it without putting any pressure on myself whatsoever, because like you know, it takes care of itself with all the preparation um that you do with yeah, with your training and your nutrition and and definitely your recovery as well, I think. Um it makes a massive difference, you know, just for like injury prevention and like not feeling gas fatigued uh going forwards. But yeah, like I say, 351.39 was my official time. So when I did the um when I did Manchester Marathon last year in April, and then also Loch Ness in September last year, so Manchester, Loch Ness and Rum, all three of those marathons that I did, my times were all within 60 seconds of each other. So I'm quite yeah, pleased with that uh consistency. And I was about 11, 10, 11 minutes like off my PB, which I got in York last year. But um, yeah, I my objective for Rome Marathon one was to first and foremost like reach the finish line and complete it, but secondly, just enjoy it and like I say, no pressure, and yeah, both of those boxes definitely ticked, like mission accomplished kind of thing. And actually, I'll uh show you my medal because I definitely one of the most um impressive medals that I've got. So for those watching on on YouTube, uh yep, you can it's the medal there. So yeah, really pleased with that, and like that's the rhythm that comes it. So yeah, really uh yeah, really smart. I'm big fan of this medal, so yeah, I'll definitely like be hanging that up in the prior place um next to all the other ones. But yeah, that's um yeah, the medal itself is like definitely in my top three. Um, in terms of like um marathons itself, like the Rome Marathon is definitely like the most enjoyable one I've done. I don't think it's just because that I didn't put any pressure on myself and not chasing time, but in terms of the actual event itself, I mean it's the first one that I've done abroad, um, and Rome is like a really nice city, really nice place. Um, but yeah, just like the atmosphere and everything and the way the event was organized in Ram was really good, and yeah, I really enjoyed it, so I really can't complain at all. Um, and yeah, if you're if you're looking to like ever do a marathon, then yeah, I highly recommend Rome. But even if you're not into running and you just want a nice weekend away in a city of break, then yeah, you can't go wrong with Rome either. And then actually, um, Ryan asked me a message, uh asked me a question, sorry, on Instagram, how different was Rome Marathon uh to UK once? Were certain things easier or harder? So um Rome was like relatively flat in comparison to like Loch Ness, for example. Um I think like the cobbled streets in Rome, um especially because it had like rained overnight, made it a little bit trickier. But um I'd I wouldn't say it was like any necessarily any easier or more difficult than any like UK ones that I did. Um but in terms of like um in terms of like yeah, how different was Rome, like um, yeah, I think definitely um definitely kind of like um a more diverse group in terms of like people of like loads of different nationalities did Rome. Whereas I would say that probably like when I did York, Manchester, and lot less last year, it was like probably I don't know, I'm just guessing, but probably like sort of 85-90% of people were from the UK. So there was like more people from all over the world in Rome, if that makes sense. So that was a bit of a difference, but um yeah, I I don't really in terms of like running itself and performance-wise, I don't think it was like any different really, but I think um it's quite good uh to do like um an event, whether it's a marathon, whether it's a high rocks or anything else, like doing it abroad and then kind of like tie it in with a holiday is like definitely just like gives you something to look forward to, and it means that like you can kind of like enjoy uh the rest of your weekend really um and have a bit of a holiday, the mini break, like before and afterwards as well. So yeah, um I yeah, I I I think Rome is like I can't really justify it with words, but it's such a brilliant place. Like if you've never been to Rome, I'd highly recommend going, whether it's like I say, just for a city break, whether it's to do a marathon. Um but I wouldn't necessarily say it was any easier or more difficult than any like UK ones that I did. Um, but yeah, cheers for your question, Ryan. Um, and I'll answer some more in a minute, actually. But um yeah, so that's like um that's like Roe Marathon done. Um, yeah, like I say, probably like a nine out of ten, to be honest with you, in terms of like kind of like the way the event was organized, the way it was executed, the atmosphere, the vibes, the crowds on the street, and then obviously like the scenery as well. Yeah, every like street and roads that you turned down was just like you know completely different. And uh yeah, I thoroughly enjoyed it. Absolutely buzzing to have done it and to have completed it. And uh, like I say, if anyone's looking to do a marathon and not quite sure which one to do, I highly recommend Rome. And actually, like Rome's one of the ones where you don't even need to enter a ballot, you literally just go online, add it to your basket, and jobs are good. And I can't even remember how much it was. I want to say, because I booked it like ages ago, I want to say it was like roughly 130 quid give or take, but I think you get like a lot for your money, um, especially with like the bag and the t-shirt and all the bits that you got with it as well. Uh yeah, 100% worth it. Like if you do run Marathon, you'll definitely not regret it. So, kind of like um going forwards. Um, so at the end of March now, um, I have very stupidly and foolishly entered a High Rock Singles, um, which is in Cardiff. Um, I'm doing it on Friday, the 1st of May, so we're talking like five weeks' time. So I've got a very short window of time to train for that. Um, I did it in Birmingham about a year and a half ago, and to be honest with you, like I was pretty poor performance-wise. Um, it's just like a totally different discipline um in terms of like what I'm used to doing. And uh, but yeah, hopefully, like this five-week training block that I'm gonna start this weekend, hopefully it'll go like a lot better than last time, and hopefully like learn from it, and then hopefully it'll just go a lot better come uh race day. But yeah, I've got five weeks to train for High Rocks in Cardiff, um, which is at the Principality Stadium actually. So, yeah, that should be pretty cool. Um, other than that, I don't really have anything else up until kind of like September. So I'm doing Warrenton half marathon in September, and then in October I'm doing the Chicago Marathon with Max, and then a couple of weeks later I'm doing the Valencia half. So yeah, I'll probably end up doing um some more bits in between. But yeah, like um, you know, we're at the end of the march now, and I've spent the first like quarter of the year like training and preparing for raw marathon. I've done raw marathon and yeah, absolutely loved it. So yeah, uh really pleased with that. Um, what I'm gonna do now actually is answer some of your questions that some of you have uh sent in to me over the last couple of weeks. I've not like had a chance to sort of get into it yet. So um, so Gavin, who's my dad actually, um sent me a message. Uh, can you suggest foods that are high in nutrients while satiating hunger? If I pronounced that right, I don't know. Uh promoting fullness and being relatively low in calories. If you could be specific, it would be helpful. Breakfast, lunch, even meal, and beer brands. Enjoying the pod, keep it coming. So, thanks very much. So, um yeah, that's quite a good uh good, interesting question, very complex. Um, in terms of like beer brands by. The way I forgot to say the beer in Rome and Italy absolutely class as well. So, like Peroni in Rome just slaps in comparison to what you get over here in the UK. So, um, but yeah, over in the UK, definitely like uh Guinness is the best beer, um, full of iron as well. Um, you can get some shit Guinness's as well, if they've either like not served it properly or they've not cleaned the pipes properly. I do sound like a bit of a snob when I say that, but it is true. Um, but yeah, um, if you wanted to keep it like low in calories, then yeah, get like an alcohol-free beer because some of them, uh including like Guinness Zero, for example, are actually really nice to be fair. Um, but yeah, in terms of like high in nutrients, um, promoting fullness and being relatively low in calories, um obviously like high protein foods um are really good because they do like help you feel fuller for longer, if that makes sense, and also they promote like uh growth and repair of your muscles and then just kind of like more amino acids as well. Um, you know, protein-wise, I think like you know, you kind of you bog standard ones that you know, a lot of people will eat chicken. You can also get it from fish from like tuna and salmon, for example. Um, turkey actually has higher protein content than chicken, but the problem is that turkey's like really dry. Um, it's all about just, you know, there's not like a one-size-fits-all answer, but just finding foods that you enjoy eating and kind of like mix it up a bit so you don't get bored and uh fed up of it as well. Um, but yeah, definitely like um, you know, you want to just get your right mixture of carbohydrates and proteins and fats and all your micronutrients, like all your different vitamins and minerals, um, as well. I mean, if you're wanting something like um filling, then like yeah, definitely like up your protein intake is what I would suggest as like a sort of roundabout um one size fits all answer, but yeah, definitely like don't neglect uh your carbohydrates as well, either. Um, but yeah, I think um typical example, I think like a good breakfast, you know, like poached egg or avocado montoas is a pretty good one. Um, you know, you could have like um chicken and rice or tuna and rice um for your lunch, for example, which is quite easy to prepare. And I think, you know, something like salmon with like potatoes and veg is like really nice as well. I kind of enjoy them, just like add a bit of flavour to it um as well. So you can add like paprika and things like that, you know, which you're not really adding calories to it, but you're just like making it taste a bit nicer as well, make it a bit more enjoyable. But yeah, just kind of like um like I say, there's no like one size fits all answer when it comes to food and um nutrition, but kind of just like get your get your macros in, get your micros in, find what you enjoy eating. Um, and then you know, if like I say in a in like a couple of episodes ago, if you wanted to lose weight or lose body fat, you need to be in a calorie deficit. If you want to like achieve hypertrophy, build muscle, you need to be in a calorie surplus, and then just kind of go from there, see what works for you, see what doesn't work. Um, I can kind of like give basic nutrition advice, but I'm not a dietitian, so I'm not gonna write any diet plans for anybody. Um, but yeah, just kind of common sense really, just like don't eat food that tastes like shit because it's not sustainable. Just eat what you enjoy eating, keep everything in moderation, and you're on to a winner. Um, right, we're gonna go back to Ryan now. Um, still not seen Ryan for what feels like forever, but I know you're back at work, so I'm looking forward to seeing you soon, pal, and congrats on on a new job as well. Um, surely be like rolling it in now. Um, so what are your biggest gripes when it comes to people training is the question. So for me, like there's there's quite a lot of things to see in the gym that kind of makes me think like that's a bit weird, but it doesn't like affect me. Um so I don't really take no notice, so it doesn't like bother me and I don't like I don't really like care. But I think kind of like basic uh gym etiquettes, like for example, when people like get a pair of dumbbells out, they do the sets and then they just leave them lying around and they don't put their weights away. Um just basic things like that, really. I think is like, you know, if you if you can put take your weights off the rack, there's literally no reason why you can't put them away again, especially like when someone's done um like barbell deadlifts as well, and then they leave the plates out instead of putting them back. I just think little things like that, there's no reason why you can't put them back, and that that kind of thing does annoy me, you know, both when I'm working in the gym and also like when I'm using the gym and training myself. Um, and then I think like um when I'm training and I'm like mid-set, and like someone tries talking to me while I'm literally like in the middle of my set, it does annoy me a bit. I kind of think to myself, like, just use your common sense and wait until I finish my set and put my wait style and then yeah, feel free to talk to me. But um, yeah, kind of like without means to sort of sound antisocial, go to the gym to train. So like I don't mind um people saying alright to me and things like that, but uh at the same time I don't like want war and peace. Like I want to like make my time productive and uh get the best out on a session. But yeah, just little things like you know, people coming up and chatting to me when I'm like literally in the middle of my set and when I've got my headphones on, it's kind of like just use your common sense and wait for me to finish and yeah, talk to me when I'm putting my weights away or what have you. But yeah, just little things like that, really. Um, I couldn't really think of anything else, kind of like gym or fitness related, but I could think of a few stuff kind of in like everyday life that you you may not realise. I don't know if it bothers anybody else, but it certainly bothers me. So when I go to like a coffee shop, when I go to Costa, for example, and I'm looking up at the menu above the till, deciding what I want to buy, and it's on like digital TV screens and it keeps changing over like every 30 seconds. So it'll be advertising like a matcha, for example, or something that tastes like soil. Whereas I'm kind of like uh thinking, what shall I have a malatte? But I can't decide because it's literally not showing it on the menu. I've got to wait for like what feels like an eternity, and then the guy the person like behind the till is like saying, like, next please, what what would you like? And I'm kind of awkwardly stood there, like, um, I don't know yet because I can't read your menu. So I'll think like if the CEO of Costa is listening to this, please like have bog standard normal menus where it's all written on boards and not on digital screens, and it just makes life a little bit easier, in my opinion. Um, another thing is like um people driving. So if I'm driving all on the road and the person in front of me is driving 40 miles per hour in a 60 zone, driving like really, really slow, but then we get into a 30 mile an hour speed limit, so I slow down to do 30, obviously, so I'm not speeding some stuff, but then the person in front of me who was doing 40 in the 60 zone continues to do 40 in the 30 zone, and I just think those people are just a different breed, and yeah, it baffles me, it doesn't make any sense, but yeah, it really just makes me think like what the fuck is going on, and then a final thing I'll say actually, it's not really relevant now, but around Christmas time and you go on Instagram and you see couples post pictures of themselves wearing matching pajamas. Um again, I each should have own you do you, but yeah, I don't understand it. And yeah, in the words of Sean Dych, it's utter work nonsense. So, yeah, that's kind of like a roundabout answer to your question, Ryan. So, yeah, cheers for that, even though a lot of my answers wasn't really fitness related. But yeah, I'm sure there's stuff that you can all think of, kind of like everyday things that kind of like get on your nerves. So, yeah, let me know what they are. I'd be interested to see and hear what they are. Um what I'll wrap up with actually is like a couple of days ago. Uh, this is about the London marathon, by the way. So, like um I applied for the ballot last year for this year's one, didn't get in. And it turns out that like a record 1.1 million people applied for the ballot, and obviously only around like 50,000 people got in or something. I think 55,000 took part in it in total, but like 50,000 through the main ballot. So a couple of days ago, um, according to the Guardian newspaper, um, there are talks or plans for the London Marathon to become like a two-day event, so to happen on both the Saturday and the Sunday. And what that would mean is that 100,000 people can take part in it instead of just the 50,000. Um, so yeah, that would be like incredible, really. I'm all I'm all for that. Um, so actually, like Sadiq Khan, uh, the mayor of London, like his office has apparently like given that its backing. Um, so a mayor of London spokesperson said London is the sporting capital of the world, and the mayor looks forward to working with London Marathon partners to consider if it might be possible to host an event that will run across two days next year in 2027. So, yeah, please, please, please make that happen because I really want to do the London Marathon, as I'm sure a lot of people do. Um, but then the only problem with that is because they're effectively doubling the amount of people who will get accepted to the ballot, what that will do is like it'll just get the hopes up, and then I'll still get that dreaded email saying, sorry, not this time, and I'll be like, not good. But yeah, really hope I'll get into like I've said on the previous episode that I want to do like all of the marathon majors, but I especially, especially want to do London. I'm really desperate to make that happen. So, yeah, please, please, please increase London for a two-day event and yeah, just like pit my name out of the hat, basically. So, yeah, that's kind of it for today. Um, kind of like a summary of the Row Marathon, um, amongst other things. But yeah, if you have any questions or anything you'd like me to talk about on future episodes, then please put it in the comments below or send me a DM on Instagram. If you'd like to sponsor the podcast, sponsor episodes. Um, whether you're like a local business owner, it could be like, you know, a join us merchants, it can be a farm shop, it can be a gym, a sports brand, whatever it may be, get in touch and I'll promote your brand, promote your business, and then we can like have a great collaboration together going forwards. Um, and yeah, finally, just like again, thank you all for listening. Hope you all enjoy it. And uh please remember to like. In fact, on the subject of like and subscribe, I looked on my um on my stats um the other week um on uh just for YouTube, actually. So if I click on analytics now and just like wait for it to load. Sodslore, it's not loads. But anyway, it was something like out of everyone who's like listened to the podcasts, um, 70% of people who have listened to the podcast are not subscribers. So please, please, please subscribe. It literally takes two seconds to press, click on one button, subscribe to the podcast, um, like the episode, share it with your friends, and that's what'll help it grow and then just make it bigger and better in the long term. And yeah, got some exciting topics and subjects to talk about over the next few weeks, and then hopefully get some guests on as well and listen to their stories as well. So, yeah, please like, subscribe, and share. Thank you for listening, thank you for watching, thank you for your support, and I will see you again next time. Ciao.