In episode 186 of The Physical Performance Show Brad Beer shares a conversation with Jack Rayner, INEOS 159 Challenge pacemaker + Multi Half Marathon Champion in this featured performer episode.
23 year old Jack Rayner was one of the 41 pace runners that played the important role in Eliud Kipchoge’s historic 1:59:40.2 marathon run in Vienna on the 12
th October. At the time of recording Jack has tasted success in the Gold Coast Airport Marathon, The Sunshine Coast Half Marathon, and the Cardiff Half Marathon. Jack’s current PB across this distance is 1:01:01 and in the London 2019 marathon Jack debuted with an impressive 2:11:06 placing 14th and running Athletics Australia qualifying time for the Tokyo 2020 Olympic Games. Jack trains under the super coach Nic Bideau of The Melbourne Track Club and as mentioned, Jack gained some real attraction internationally when he was the lead pace runner, running at the front on the far right side of Eliud Kipchoge for both the first 5km and also the last 5km of the historic INEOS 159 Challenge.
During this episode we start by exploring the role that Jack played in Eliud Kipchoge's historic INEOS 159 challenge run, we touch on Jack’s preparation for the marathon, some of his favourite sessions, Jack survives the performance round, outlines his 3 top tips for marathon performance, how he fuels the marathons and of course the highs, lows and learnings of his career.
Listen in as we delve into the following:
- How life has changed after INEOS 159
- What was on his mind during the competition
- Warm up during the event
- The team for INEOS 159
- What his key for the involvement of the challenge and his biggest impact in the running community
- Story behind his moustache
- Target and strategy for the New York Marathon
- His toughest training sessions and challenges specifically in a marathon
- How he bounces back from marathon disappointments
- How Jack started running
- How to fuel a Marathon and Jack’s strategy in fuelling in his marathon
- Where Jack’s patience comes from
- Top 3 Marathon Tips
- Jack’s strength work
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Quotes:
“Keep it simple.” – Mantra
“Everything comes together and feeling like not killing yourself” – Being in the Zone
“Eating a lot.” – Recovery Tip
“Don’t take running for granted, enjoy it while you can.” – Best Advice
“Knock out a gym session.” – Physical Challenge
“Well organised team and careful planning can exceed any expectations.”
Top 3 Marathon Tips
- Listen to your body
- Consistency
- Mentally prepare yourself for the race
To follow Jack Rayner:
Instagram:
@jackrayner7
Strava:
Jack Rayner
Timeline
0:00 Start
3:06 Introduction to Jack Rayner
5:20 How life has changed after INEOS 159
7:14 What was on his mind during the competition
11:35 Warm up during the event
15:40 The team
15:30 What his key for the involvement of the challenge and his biggest impact in the running community
19:00 Story behind his moustache
19:26 His feedback on Eliud’s repeat performance in perfect condition
24:15 His target and strategy for the New York Marathon
25:40 His toughest training sessions and challenges specifically in a marathon
27:38 How he bounces back from marathon disappointments
32:00 How Jack started running
36:47 Performance Round
42:32 How to fuel a Marathon and Jack’s strategy in fuelling during his marathon
45:25 Where Jack’s patience comes from
47:47 Darkest Day of his career
47:53 Top 3 Marathon Tips
50:40 Jack’s strength work
52:18 Best Advice
53:10 Physical Challenge for the Week
53:45 Where Jack’s drive comes from
54:00 Mistakes that he is afraid of making
54:33 Finish
People Mentioned
Eliud Kipchoge - Kenyan Long Distance Runner
Bernard “Kip” Lagat – 5X Olympian, dual Olympic medallist & American record holder Episode 77 of the Physical Performance Show
Alex Hutchinson – Author New York Times Bestseller ENDURE Episode 123 of the Physical Performance Show
Nic Bideau - Running Coach: Melbourne Track Club
Sinead Diver - Australian Long Distance Runner -
Episode 68 of the Physical Performance Show
Brett Robinson - Australian Runner and Athlete
Shalane Flanagan - American Long Distance Runner
For questions and comments about this Episode
Send to the show host
@Brad_Beer (Twitter) or
@brad_beer (Instagram)
