EP287: Harvesting PBs – How Dan chipped away at his times to reap the rewards.
Welcome to Episode 287 of the Better with Running podcast. Your hosts, Chris Armstrong and Zacca Newman, kick things off with a deep dive into their own training blocks. Chris shares the details of a 64km week highlighted by a 6 x 1km intervals and a scenic 90-minute long run through the trails of Benalla. Meanwhile, Zacca is knocking on the door of the triple digits with a massive 99km week, featuring a disciplined 25-minute continuous threshold at 3:41/km and a solid 23km long run alongside training partners Al and Reece.
The heart of the episode is an interview with Dan Casey, an Echuca-based farmer and a long-term Run2PB athlete. Dan is the ultimate "quiet achiever," having spent the last four years methodically chipping away at his PBs under Chris’s guidance. Since 2022, he has managed to shave an incredible 30 minutes off his half marathon time and 8 minutes off his 10km, proving that consistency and sticking to the plan—especially keeping the easy runs easy—is the most effective formula for long-term progression.
Dan also opens up about the "dark side" of the marathon, recounting a harrowing experience at the 2024 Sunshine Coast Marathon where he collapsed at the 35km mark from severe heatstroke. He describes the terrifying moment of waking up in a garden bed with strangers pouring water on him, a sobering story that underscores the importance of hydration and respecting the distance. Despite the setback, Dan remains focused on his 2026 goals.
We wrap up with a round of "Quick Qs," where we learn Dan is a Garmin loyalist and a zooper dooper man. From farm life in Moama to chasing a sub-1:28 half marathon, Dan’s story is a relatable testament to the "everyday athlete" spirit. As a reward for his hard work and for being such a great guest, we’re sending Dan a fresh pair of Oat Socks to keep those feet comfortable during those early morning farm miles.
Partner Offer: By using the code Run2pb20 through the end of March, supporters of the podcast can grab 20% off their next kit upgrade. Go to www.oatrunning.com.au