Apologies for the delay in posting this episode guys - for the first time in three years of podcasting the online audio files were corrupted so it took a big effort to pull this together. If Jack's voice sounds strange in the back half of the episode you can choose to either blame the audio or his hay fever. TRAINING WEEKS

Tess goes first with her training week which leads to a good discussion on not overreaching in threshold's. Jack returns to training with a very impressive Tuesday workout but swiftly humbled come the Friday workout. Joel's return to run program is well underway as he battles with a severely high HR.

BIG Q

The team answer what they believe to be their number one recovery tool to ensure they can back up day-to-day with their training.

GIVE SOME KUDOS

Joel keeps the music theme going by giving his kudos to an impressive show from the Gallagher brothers. Tess swaps kudos for a recommendation to all dog owners out there, while Jack boasts about his latest two-wheeled purchase.

TWHSOITWTWATSA

Tess isn't sure about the GOAT's long-sleeve choice in New York while Jack isn't sure about the recent "Treadmill World Championships". Joel decides to swap out his Instagram segment by updating the listeners on Jimmy Whelan's patreon-status (if you're a patreon and check the comments section this will be old news).

SIGN UP TO THIS YEAR'S POINT TO PINNACLE WITH MOVEMBER

SIGN UP TO OUR PATREON TODAY: www.patreon.com/forthekudos

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

Facebook: https://www.facebook.com/forthekudos

TikTok: https://www.tiktok.com/@forthekudos

Jack: https://www.instagram.com/jackrayner7

Joel: https://www.instagram.com/joeltobinblack

Tess: https://www.instagram.com/tesssicaa_

The team record online this week due to scheduling difficulties to bring you a very typical FTK episode. Some deep chats, a bunch of very shallow chats...oh and some running too. TRAINING WEEKS

Tess sees improvement week to week in her workouts on her road back to race fitness. Jack enjoys the last week of his relaxed scheduled before knuckling back down next week...oh and finally Joel goes for a run.

BIG Q

The team answer what their death row meal would be!

GIVE SOME KUDOS

Joel sends his kudos to two bands he saw during the week - Acopia and These New South Whales (funnily enough the lead signers Kate and Jamie have been dating for many moons). This leads to a story later on in TWHSOITWTWATSA on Nick (Tess's partner) discovering FTK for the first time via the The These New South Whales podcast. Jack is giving his kudos to downtime and relaxing post major races. Tess introduces a new way of thinking with the "five minute method".

TWHSOITWTWATSA

Tess isn't sure about an orchestra playing for a group of runners traversing through a museum in Amsterdam. Jack follows up on the news of a recent doping violation as said athlete blamed her housemate for swallowing a mystery pill. Sam Maurer (who sends FTK 70000 videos per week) finally gets his video brought up on the episode.

SIGN UP TO THIS YEAR'S POINT TO PINNACLE WITH MOVEMBER

SIGN UP TO OUR PATREON TODAY: www.patreon.com/forthekudos

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

Facebook: https://www.facebook.com/forthekudos

TikTok: https://www.tiktok.com/@forthekudos

Jack: https://www.instagram.com/jackrayner7

Joel: https://www.instagram.com/joeltobinblack

Tess: https://www.instagram.com/tesssicaa_

This episode is brought to you by Movember. Episode #169 sees Jack, Joel & Tess record from the Brunswick studio. After their training week's you'll hear an interview with Keegan Hipgrave. A Movember ambassador, ex-NRL player and owner/host of the Keegan & Company podcast - Keegs sits down with Joel to chat about his involvement with Movember and sheds light on the huge task he's embarking on in 2026. TRAINING WEEKS

Tess holds up the training week's segment while Jack is still in recovery mode post Melbourne. At the time of recording Joel still hasn't run yet however he got the greenlight to start his return to run program.

BIG Q

As our "Friends Of The Show" missed the opportunity to ask Jack questions last week, we moved those to this episode.

GIVE SOME KUDOS

Joel sends his kudos to friend and freshly crowned ITU World Triathlon Champion - Matt Hauser while Jack boosts up his discovery of bioluminescent mushrooms in Bambra. Tess absolutely cooks the delivery of her submission and receives plenty of laughs from the boys.

TWHSOITWTWATSA

Joel isn't sure about a group run in TN's while Tess has some questions for the Cape Town Marathon that was cancelled due to "strong winds". Jack closes out the segment and the episode by congratulating Australian Athletics' sweetheart couple on their recent engagement but states he's unsure about collab-posting with a news agency.

SIGN UP TO THIS YEAR'S POINT TO PINNACLE WITH MOVEMBER

SIGN UP TO OUR PATREON TODAY: www.patreon.com/forthekudos

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

Facebook: https://www.facebook.com/forthekudos

TikTok: https://www.tiktok.com/@forthekudos

Jack: https://www.instagram.com/jackrayner7

Joel: https://www.instagram.com/joeltobinblack

Tess: https://www.instagram.com/tesssicaa_

Keegan: https://www.instagram.com/keeganhipgrave/ Keegan & Company Podcast: https://www.instagram.com/keeganandcompanypodcast/

Keegan's Sydney Marathon Competition!

This episode is brought to you by Aid Station

Episode #168 sees Jack, Joel & Tess record together fresh off their efforts (in slightly different areas) during the Melbourne Marathon.

TRAINING WEEKS

This is all about Jack's race recap where he takes the listeners through every step of his 42.2km race win. We hear how he was feeling before the race (not good) and Jack takes the listeners through plenty of funny stories.

BIG Q

Brett & Joel takeover this week to answer a listener question from FOTS David Smale (Brett's athlete) on what to do when you get stuck in "no-mans-land" between packs on raceday.

GIVE SOME KUDOS

Tess gives her kudos to a shoe while Jack was allowed to spread his kudos far and wide to all those that played a role in his Melbourne Marathon win. Joel was about to send his to Australian comedy trio "Aunty Donna" before swiftly pulling the red carpet from underneath them to direct his kudos to more deserving recipients in all those medical staff, volunteer and paid that play a vital role in keeping all runners safe in major marathons.

TWHSOITWTWATSA

Jack (plus Joel & Tess) chat through the huge controversy that is Garmin vs Strava. If you've been sleeping under a rock since this broke you'll want to listen to this. Tess rounds out the episode with some questions for Fraser Darcy (of The Blue Line and 2 Fast 2 Furious fame) after his huge 3rd place in Melbourne Marathon (FTK 1st & 3rd baby!!!!)

SIGN UP TO OUR PATREON TODAY: www.patreon.com/forthekudos

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

Facebook: https://www.facebook.com/forthekudos

TikTok: https://www.tiktok.com/@forthekudos

Jack: https://www.instagram.com/jackrayner7

Joel: https://www.instagram.com/joeltobinblack

Tess: https://www.instagram.com/tesssicaa_

This episode is brought to you by Better Beer

TRAINING WEEKS

Jack & Tess take the listeners through their week's from Monday to Sunday together to change things up and drag out the segment while Joel isn't running.

BIG Q

The team try their best (and butcher) a course preview of this weekend's Melbourne Marathon.

GIVE SOME KUDOS

Joel sends his kudos to a recent film he's obsessed with while Jack sends his kudos to a random stranger doing hurdles drills over the bike stands at George Knott athletics track. Tess ditches Taylor Swift to highlight a favourite DJ mix that she's been rinsing lately.

TWHSOITWTWATSA

After a boost up in last week's episode, Tess decides to throw some shade towards Magic Moments for a certain video edit he uploaded. Joel goes after an influencer / athlete combo post he's not sure of and Jack closes out the segment having a laugh at the bloke on the treadmill next to Jimmy Whelan.

SIGN UP TO OUR PATREON TODAY: www.patreon.com/forthekudos

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

Facebook: https://www.facebook.com/forthekudos

TikTok: https://www.tiktok.com/@forthekudos

Jack: https://www.instagram.com/jackrayner7

Joel: https://www.instagram.com/joeltobinblack

Tess: https://www.instagram.com/tesssicaa_

This episode is brought to you by Pillar Performance.

Episode #165 sees the original Live, Laugh, Love & Run (Patreon-only series) trio reunite.

TRAINING WEEKS

Jack takes the listeners through his training week which balances plenty of treadmill running with carting one million records (for once the music variety and not the Australian running ones) from Japan to Melbourne. Joel updates the listeners on where he's at with his injury after having a phone consult with physio Brad Beer. Brett's training week remains on Patreon-favourite "The Fall Guys".

BIG Q

After a discussion with someone at Joel's sisters 30th the guys talk about the hardest race they've ever run.

GIVE SOME KUDOS

Joel sends his Kudos to Brad Beer, Brett sends his to Maciek (Magic Moments) and Jack brings up a feel-good athlete story from Kenyan athlete Sabastian Sawe.

TWHSOITWTWATSA

Jack isn't sure about a certain runner sprinting to beat a female competitor (and in doing so injuring his ankle), while Brett uses the segment to bring up a hilarious story regarding a book titled "Military Mindset". Joel brings up a message between himself and Chelsea chatting about "Hydro-blocks". Oh and there's a lengthy story about free-range eggs.

SIGN UP TO OUR PATREON TODAY: www.patreon.com/forthekudos

USE CODE FTK FOR 15% OFF FIRST TIME PURCHASES AT PILLAR PERFORMANCE

SIGN UP TO THE MOVEMBER ATHS CLUB FOR THE 2025 POINT TO PINNACLE

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

Facebook: https://www.facebook.com/forthekudos

TikTok: https://www.tiktok.com/@forthekudos

Jack: https://www.instagram.com/jackrayner7

Joel: https://www.instagram.com/joeltobinblack

Brett: https://www.instagram.com/brett_robinson23

Spiked Up Finale - World Championships Recap!!

It seems only fitting that we say goodbye to the Spiked Up kuties with their World Champs recaps. Sarah takes us through her first world champs experience and Rose gives us the race recaps we’ve all been waiting for.

Rose & Sarah would like to thank the FTK network and most importantly, their loyal listeners 🫶

This episode is brought to you by Better Beer

TRAINING WEEKS

Jack calls Joel from Tokyo to recap his World Athletics Championships experience, while Tess, Nick and for his FTK debut, Pulse Running athlete Myles Leyden record together to recap their Berlin Marathon race.

BIG Q

Friend Of The Show Delaney Pratt writes in to ask our thoughts on using fuel belts for marathon races over the analog version - grabbing cups as you run past.

GIVE SOME KUDOS

No surprises here - Jack gives his Kudos to Mt Fuji...while Joel surprised Jack sending his kudos to...Jack (that's a difficult sentence to read). In the Berlin recording Myles sends his Kudos to Sean White, while Tess boosts up her German Pulse athlete Natalie that she met in person before the race. Nick closes out by simping to both his partner Tess and his coach Jack (two in one episode???)

TWHSOITWTWATSA

Jack brings up a video of the American T&F fan that documents his hatred towards the Australian sprint team, while Joel brings up a funny Strava screenshot from one of Brett's runs this week. Tess kicks off the Berlin crew's segment by calling out Trump's speech on curing autism. Nick calls out an Instagram page from an Ohio based engineer who has dug a mine in her own property (this is very on brand for FTK). Myles closes out the episode bringing it back to running related content with his submission of two famous German brothers who took the piss out of the Berlin Marathon.

SIGN UP TO OUR PATREON TODAY: www.patreon.com/forthekudos

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

Facebook: https://www.facebook.com/forthekudos

TikTok: https://www.tiktok.com/@forthekudos

Jack: https://www.instagram.com/jackrayner7

Joel: https://www.instagram.com/joeltobinblack

Tess: https://www.instagram.com/tesssicaa_

Nick: https://www.instagram.com/_slick.rick/

Miles: https://www.instagram.com/milesleyden/