Grace Thek has recently turned into one of triathlon's top runners, with incredible results across the half Ironman and Ironman distances over the last 12-18 months. But her rise to the top has been far from quick. This episode is a great testament to the slow, patient build to consistent top performances. The most surprising part? How little volume she runs to be one of the best runners in the sport. Find out how in this episode.  This episode brought to you by TriVelo Coaching, we help triathlete and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and his son, Endurance Coach Jordan Donnelly. 0:00 – Why Grace prioritizes training consistency1:42 – Building a foundation for durability2:33 – Grace’s 18-month aerobic running reset4:10 – Reintroducing intensity after injury struggles6:00 – Why Grace changed her coach10:09 – The "curse" of being a physio15:20 – Specific run session pace breakdowns20:43 – Transitioning from track speed to durability32:56 – Long run volume and preparation37:11 – Dialing in 90-100g carbs per hour41:40 – Race simulation and nutrition fueling46:41 – Deep dive: Ironman Texas review50:24 – Managing high humidity on the run54:45 – Pacing risks and hard-earned lessons59:45 – The mental battle for Kona qualification1:07:44 – Two pathways to the World Championship1:14:51 – Preparing for the Kona heat and humidity1:18:01 – Closing thoughts on Grace’s pro journey If you want to learn how to TRAIN SMARTER and RACE FASTER, go to trivelocoaching.com.au Check us out on Instagram: https://www.instagram.com/trivelocoaching  Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.