This week's Swift Half is equal parts banter and race talk. Alan, Ian, and Will Chung kick things off with a light‑hearted wedding special chat — champagne, milk, and grey‑hair jokes included — before diving head‑first into the latest obstacle‑racing updates.

Will breaks down the London West Tough mudder design tweaks, from flinty ground challenges to revamped obstacles like Augustus Gloop and Shawshank, plus his Tough Mudder Trifecta medal reveal featuring new hex‑token designs and heavyweight belt buckles. The crew reviews London West, where elevation punished even the strongest contenders, and celebrates the global OCR boom with 14,000 racers in attendance and 2,000 athletes in Thailand take on their first Thailand Tough Mudder

They cover the British  Championship results — Dan Titcomb and Becky Neal taking top honours — and debate Spartan r pricing policy, calling out the £160 10K controversy. There's also a nod to Rachel's ultrarunning victory, Deadly Dozen updates, and a hilarious world‑record guessing game from the London Marathon (foam clogs, knights, and blindfolds all make an appearance).

A packed, fast‑moving episode full of medals, mud, and mayhem — classic Swift Half energy with Will Chung back in the mix.

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There's a new race director on the block — and he's bringing a fresh twist to OCR. Ramunas Uikys joins Alan and Wendy to talk about the upcoming Ipswich Playground 400 m event, a fast‑paced challenge on 22 August with tickets at only £25.

The team dives into:

• Ramunas's journey from competitor to race director

• Test runs and obstacle planning for the new 400 m format

• Playground OCR's expansion across Ipswich, Cambridge, and Norwich

• Behind‑the‑scenes prep for the 3 K junior race and future UK series inclusion

A packed episode full of innovation, community spirit, and the next generation of OCR racing. Grab a drink and tune in — the Playground is open!

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In this Episode Alan & Ian covered more ground than a Parkrun tourist.

• BBQ etiquette: should you bring booze or not
• Parkrun "race vs run" debate and start‑line pacing ideas
• Athletics controversies: gender categories, youth racing, and safeguarding
• Tough Mudder ticketing headaches, course layouts, and post‑COVID vibes
• Hyrox Elite 15 points system and the British Champs weekend
• Race rules, penalties, and pre‑race briefings done right
• Fundraising heroes smashing burpee targets
• London Marathon ballot madness & OCREC deadline extension
• Rat Race Adventures returning this August
• And yes… who wins a swim‑bike‑run mash‑up: Luke or Mo?

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Each episode, host Wil Chung teams up with elite athletes Becky Neal and Finley Greenleaf to break down the toughest races in OCR. From brutal obstacles to terrain tactics, they dive into what it really takes to conquer the course—and who's out there making waves. Whether you're chasing podiums or just chasing grit, this is your inside line to the athletes and strategies that matter.

Follow Wil chung on Instagram by Clicking Here or on YouTube by Clicking Here

Becky Neal is on Instagram Here

Finley Greenleaf is on Instagram Here

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Alan and Ian have a bumper packed episode that celebrates

• Patreon Love & Community Vibes Casual weather chat turns into a warm Patreon shoutout, including a special thanks to John Redman for his upcoming video work at the British Champs. Ian reflects on Swift Half episodes becoming "time capsules" of the OCR world.

• Listener Feedback & Banter Patron Bill shares how the YouTube episodes keep him company. Alan and Ian dive into sarcasm, facial expressions, and their drink choices—Blue Lucozade makes an appearance

• Inside the Secret Spy Race Alan breaks down his experience at the exclusive 50‑person Secret Race: clues, envelopes, geocaches, a 1kg rock carry, and an 84‑mile adventure.

• Backyard Ultra Season Incoming Alan's heading to the Grendale Performance Backyard Ultra on Sept 21st, complete with chain‑link finisher medals. The lads celebrate the resurgence of independent events.

• Spartan Returns to Ireland (2026) Spartan is back with a 5K OCR, a Trifecta weekend, and the OCR World Championships. Separate from Spartan UK, with tickets dropping soon.

• OCR Community Round‑Up Mud Monsters returns May 17th. London Marathon world records get a shout. OCR British Champs incoming, deadley Dozen world champs and hyrox cardiff. Plus: upcoming races, training courses, and recognition for the 52 "True Cost" british obstacle sports supporters.

• Adaptive Athlete Spotlight Jamie Gain talks to Alan about his work to secure adaptive athlete Podiums at Worlds Toughest Mudder.

Watch this episode live on Youtube at UKOCR TV

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Watch this episode live on Youtube at UKOCR TV

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Traffic tantrums, Nike chaos, robot world records, charity challenges, youth racing, Tough Mudder madness, and a whole lot of Brewdog-fuelled banter. Alan and Ian dive into everything from Google Maps mischief to elite athletes forgetting their gel packets… and even a cow casualty story that'll make you rethink littering forever.

This week's highlights include:

• 🚗 Navigation nightmares and why shortcuts are never short

• 👟 Nike's guerrilla marketing stirring up parkrun walkers

• 🤖 Robot half marathon world record and the carbon footprint debate

• 🏃‍♀️ Ashley Paulson's 100-mile treadmill WR + Boston Marathon heroics

• 💥 Deadly Mile charity challenge – £20 up for grabs for listeners

• 🎿 John Albon smashing ski mountaineering

• 🛑 Farmyard Jam 2027 cancelled (but new fidget-spinner medals incoming)

• 🧠 AI tools for athlete performance + elite penalties chat

• 🐄 Gel packet littering and the cow that changed Alan's mind

• 💦 Augustus Gloop returns to Tough Mudder UK

• 🌏 Sydney Backyard Ultra goes 500km+

• Watch this episode live on Youtube at UKOCR TV

  If you have any questions about the show or would like to explore advertising opportunities, feel free to reach out to us at admin@ukocr.com.

  👉 Learn more about UKOCR by clicking here
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  ☕🍺 or treat us to a coffee or beer — we truly appreciate it!

This week we welcome Max Swindells. To discuss evidence based training.

Max provides his view of what evidence based training means to him and what evidence we can look to in HYROX. Max also provides details of the precise detail he looks to when trying to evaluate athletes prior to their first 12 weeks of training.

We also deep dive into the world of Lactate threshold training and VO2 Max to consider how this may guide your training.

Finally we consider some of the common tropes in HYROX training and look at what could be reduced or removed to improve training efficiency.

Follow Max on Instagram - @maxswindells_fitness

Todays Podcast is sponsored byRowalong - Free indoor rowing workouts for you to RowAlong to - with a friendly voice in your ear.

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