Alex Milne - 4th at Comrades, Rapid Race Blocks, and Building for 100K Worlds

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