Previously on The Biggest Loser… fat people sweating, fat people crying, the usual.
Wayne got temporarily reunited with his family, creating more tears!

Tonight Matt Shirvington arrives to give the contestants some tutelage on the fine art of running ridiculously fast. And the girls are quite pleased by his arrival, with Phoebe giving a big cheesy thumbs up and grin to the camera.
Also… They’re going for a 10 kilometre run. Eep!

But first Michelle is talking about the contestant’s Dream Outfits…

Shannon’s dream outfit is his wedding suit. Been engaged for about 2 years now and he says his weight is stopping him from getting married. He’s not comfortable getting married while he’s still morbidly obese so he’s there to lose the weight.

Daina’s outfit is a bikini. Hubba-hubba!
She chose it deliberately because it would be an extreme challenge, and everyone wants a perfect bikini body and she’s never had that.
Michelle says that she’s set herself a hard target but it shows how determined she is.

Caitlin’s dream outfit is… just a nice, black dress. She’s not usually a dress-chick, jeans and shirts are more her style. She thinks it’d be unreal to be able to go into a store and buy regular clothes – at the moment she wears men’s clothes because it’s all that will fit.

Rick’s dream outfit? Cop uniform! His Dad was a kind of cop, as was his grandfather. He’s wanted to be one since he was 16 but he can’t get past the physical requirements. He’s done all the theory though it sounds like. Michelle says she knows they’ll get Rick into the uniform before he leaves. She knows it!

Joe’s dream outfit is… a rodeo outfit?!
He loves doing rodeo stuff and his friends do it and now he’s too large to participate so he’s just watching his mates do it, now.
Joe says he’s not seen a cowboy over 115kg so he figures if he can get down to 90-100kg he’ll be able to do it and Michelle says that he’ll be fit and strong then, too.

Lisa’s dream outfit is a wedding dress? I’m guessing probably the one she got married in however many years ago?
Yep, she’s crying and then confirms she’s not had it back on since her wedding day. Her kids have asked her to put it on and she’s never been able to.
Her wedding was beautiful, she felt beautiful, like a princess!
Her dress symbolises happiness, comfort and pride, Shannan says. She wants to get back to the person she was when her husband married her.
Shannan tells her that every time she’s hurting too much she should walk past the dress and use it as motivation.

The contestants and trainers head out onto the oval after an ad break. Chris is hoping for a ball game or something different, because he’s sick of running.
Erm, don’t most ball games involve some amount of running?

Shannan welcomes them all to the oval and says they know a 10km run is coming up. And an important part of that preparation is your short, sharp, interval style training.
And someone who knows just about more than anyone else in Australia is here today. So he’d like to introduce them to Matt Shirvington!
Shannan describes Shirvo as a Living Legend with a place in a lot of Australians hearts for his efforts at Olympic and Commonwealth Games.

Matt says hello to them all and then rattles off some of his background. He tells them he’s spent a lot of time learning everything and now he’s going to show them the most efficient ways to run and so on.

Michelle tells us that running technique is important for them to learn and sprints are a good way to build endurance and stamina.

Shannan tells the contestants that they’re all going to get a chance to run 100m while the trainers and Matt watch, then offer tips afterwards, all to help them prepare for the 10km run.

But first Matt’s going to give a demonstration of proper running technique. To the encouragement of all he sets off at a pretty quick pace, though he makes it look effortless. Phil describes it as poetry in motion, Shannan is amazed at how high his heels come up, Jarna says he almost flies and is a beautiful runner.

Then it’s time for the distinctly less beautiful running of the Fatties.
Rick and Chris are going pretty hard in the first race, though Rick beats Chris pretty comfortably it was still only in a time of 15.95 versus Chris’s 16.30seconds. Which he describes as “not too bad”.

For the curious, Matt Shirvington’s record stood at 10.03secs for a number of years…

Matt’s tip for both gentlemen is to try and keep their elbows in. They’re tending to flail their elbows out to the side, which is just a waste of energy. You need them to be going forward.

Daina and Joe have a crack next. Daina’s nervous because she’s running for Matt Shirvington!
Daina gets 18.5secs, Joe’s around 17.5. Not as good as the first race!

Phil and Wayne race. And boy it’s a close race. They finish very close together.
Matt’s tip to them is to try and run as straight as possible as they were weaving back and forth inside the lane.

Phoebe, Caitlin and Jarna have a go next.
Phoebe’s doing pretty well, Jarna’s weaving a bit but doing okay for her age.
Caitlin’s wobbling everywhere but manages to keep running for the entire 100m. It’s not a stunning pace but she’s got a huge grin on her face the whole way.

Matt’s tip to Caitlin is to bring her pelvis up straighter so her weight is more perpendicular to the ground.
They do another sprint and Caitlin says she felt a lot more comfortable and strong using the tips Matt gave her.

During Wayne and Phil’s re-run they both go pretty hard though Wayne pips Phil again!

Jarna says she didn’t feel like she did her second attempt any faster, but it was a lot more comfortable.

Caitlin, Wayne and Jarna all manage to better their times on the second run. Impressive!

Matt has a lot of encouraging words for them at the end before he heads off.
Phoebe says she feels a lot better about the 10km run after training with Matt but still quite nervous. She just wants to get it done!

After another ad break Michelle and Shannan rock up to Camp quite early because they need them up nice and early.
When Michelle busts into Phil and David’s room Phil says he’s having a dream that Michelle is in their room and Michelle laughs and shakes him in his bed saying it’s not a dream it’s a nightmare!

Apparently it’s a “ridiculous” hour of the morning. The sun is up, quit your bitching!
The trainers tell them all to come down to the lounge room in their PJs, don’t bother getting dressed.

Michelle announces that today is the day they’ve been training for. Today they’re going to get out there and do their 10km run.

Shannan reminds them all how scared they were at the start of a 4km run. Now they’re going to go 2.5 times further.
Shannan’s training team has two people who will be unable to run in the 10km. Lisa and Shannon. Lisa has a bung leg, Shannon’s just a crybaby I suspect!
In Michelle’s group, David has an injury and can’t take part either. Michelle says Shannon has an injury too. I have my doubts!

Whoever wins the 10km run will get 3 phone calls to whoever they like. They can keep them for themself, they can share them with others, they can do whatever they want with them.
Caitlin says she’d give one to Lisa if she knew she’d win. Lisa’s in tears because she knows she doesn’t even get a chance at winning.
Daina says she’d like to call her family and her boyfriend. My heart was just crushed!

Then it’s time to go get cleaned up and dressed and head out to the track.

They’re all a little scared and nervous. And this time, unlike the 4km run, they’ll be running solo, not in couples.
Not sure how they’re going to enforce that? Just wait for your partner to start, duh!

Shannan tips Rick and Joe as the favourites though he suspects Wayne will put up some strong competition of his own.
Hayley gives them a pep talk and says they’ve all done more than 10km in training and remember it’s not how fast you do it, it’s being there at the end.

Um, Hayley, it’s a race. It’s absolutely about how fast you run the 10km!

The race begins after yet another ad break!
Wayne gets out to an early lead, planning to try and break their hearts. He wants to get out of sight as soon as possible.
Chris is a ways behind and Rick is trying to set a steadier pace behind that.
Daina thinks the boys might be underestimating the girls and she thinks she stands a good chance of doing well. She’s also happy to be seperated from Caitlin for once so Caitlin can focus on her own efforts and Daina can see just how well she can do by herself.

Michelle jogs along with Caitlin as she nears the 1km mark, giving her some encouragement.
Caitlin says the 4km run was the hardest thing she’s ever done but she managed it in 1 hour and 17 minutes. She wants to knock off the 10km in less than 2 hours.
Michelle, while jogging along beside her, says 1km would normally take Caitlin 12-15 minutes and she just did the first 1km in less than 10 minutes. Michelle remarks to us that it’s a really hot day but she’s doing it!
With a grin on her face, to boot!

Chris has lost track of Wayne completely, though he’s still a fair way ahead of Rick.
Phil eventually catches up to Rick and Joe who’re doing it pretty tough. Phil goes past them and sets off after Chris, causing Joe to think that it’s pretty much done now, he won’t be getting the 3 phone calls.

Wayne hits the wall around the 4km mark, he says. He thinks maybe he’s gone out too hard too soon, but he’s dedicating the race to his Dad who died 20 years ago. He’d seen his Dad die in his arms, Shannan said, and he doesn’t want to put his daughter through that.

Shannan’s giving some tips to Phil on running down a hill. You lean forward a bit and just let your legs carry you on down the hill.
He’s doing it pretty tough around the 6km mark. Shannan wants to remind him of how far he’s come. Phil says people of Shannan and Michelle’s calibre taking time to bother with a “useless old thing” like him. Shannan slaps him on the shoulder and says they love him.
Shannan then tells him he’s in 4th place at the 6km mark, so he’s doing well.
And he tells us that he was caught a bit off-guard by Phil’s comments, but he said he thought it was a given, they’re thrilled to see them doing so well.

Phil meanwhile is chattering away while Shannan trots alongside, saying the trainers give them a lot of confidence that they’ve not had before, someone who believes in them and someone who wants to take some time with them. And a lot of them haven’t really have that before because they often just get judged by their weight and so on.
Phil’s talking after the race (so I guess he doesn’t die during the race!) and says he wishes someone had taken some time to help him before because he feels like he has a lot to offer and he’s missed a lot of opportunities as a result.

Everyone’s still making good progress. I think I can see Daina go past Phil in the background though so not sure where that footage came from…
Chris says today is about him, last time it was a lot more about Shannon and helping him through the race. Previously he felt like he was in a slumber and now he’s waking up.

Chris and Daina are running along together with Shannan, pushing each other along as they try to get up a huge hill. Chris says all he could think was to keep moving, it hurts, but keep moving!

Wayne’s really happy to be beating a a bunch of youngsters over 10km, he has the stadium in sight again.

Caitlin meanwhile is walking along a bit saying that her hands are starting to swell up a bit and it hurts a bit… but she’s not finishing now, only 4km to go! She doesn’t seem as thrilled anymore, but she’s still going!

Daina and Chris are jogging along together down the hill Shannan was instructing Phil on before, but Chris is struggling a lot and Daina finally sees her chance to move ahead of him and slowly creep her way up the ranks.

Wayne is the first to re-enter the stadium. David, Shannon and Lisa are all there to cheer him on. Looks like they’re the only ones there though!
Wayne rounds the bend and heads for the finish line, ending the race in 1:11:15.
Wayne is stoked to finish in first, says it’s about him finding his old self.

And second into the stadium? Daina! Big cheer from everyone there. 1 hour 15 minutes, so only 4 minutes behind Wayne in the end. Very impressive performance and she’s rightly very proud of herself.

Meanwhile Joe’s upset by his performance. He thinks maybe he overestimated himself. Suspect it’s probably also because he and his brother probably train to exhaustion a bit more often?

Then Chris finally makes his way into the stadium… with Phil maybe 50m behind him!
Shannon’s surprised. Phil’s the eldest in the field so how’s he managing to come through in fourth?!

Phil looks to be gaining ground on Chris as we return from yet more ads!
Lots of people cheering Phil on, not so many egging Chris on.
Chris tells us he was trying to mirror what Phil was doing, so if Phil was jogging, Chris would jog, if Phil was walking he got to walk a bit.

Finally chris rounds the final corner and decides he wouldn’t pace himself anymore and he’d just go for it, see how much he had left in the tank. He finally arrives in a time of 1 hour 17 minutes. Not far behind Daina.

Phil follows along about 100m behind and also finishes in around 1 hour 17 minutes. He’s really stoked to have just beat some of the others, particularly the twin boys.

Joe comes in next with a time of 1 hour 23mins, ahead of Rick for the first time!
Rick’s quite happy to have run the 10km though.

Jarna comes in 7th with a time of 1 hour 25mins.
Phoebe’s running along and almost collapses as she gets over the line in 1 hour 30 mins.
Teneale’s up next, 1 hour 38 mins. Elise not far behind.
Everyone’s getting lots of hugs and congratulations, then they all head to the entrance of the stadium and wait for Caitlin to get there and cheer her on as she comes in running beside Michelle.
Caitlin says it was great to not only be proud of herself but to have them be proud of her too.

Caitlin thought about her Mum a couple of times during the run, particularly when she was thinking of tossing it in and that gave her the boost she needed.
She tells us that she’s never had anyone cheering her on like all the contestants were doing as she approached the finish line, she really values their friendship.
She finally comes in at 1 hour 55 minutes and 7 seconds. Michelle tells us the exact time and then gives a big fist pump and goes “WOOOOO!”

Daina is really proud of her sister, too. Even if she does have huge bags of ice on her shoulders to cool her down!

Hayley says they should all be very proud of themselves. Not so long ago they thought 4km was impossible and today they’ve all smashed 10km. Michelle says looking back at them then and comparing to them now is simply amazing.

Wayne wins the 3 phone calls to whoever he wants. He decides to give one to Shannon. Shannon’s appreciative.
Another one will go to Lisa as she’s really been broken down lately and he knows she’d love to talk to her kids. She gives him a huge hug and tells us that she doesn’t think she’ll ever be able to thank Wayne enough.
Wayne says he’d had his family visit not long ago. And so the third phone call he’s also going to give away, much to the surprise of some of the contestants.

And he’s going to give it to “Philthy” because they train together every day. Phil talking afterwards is obviously still really emotional at Wayne’s gesture.

Shannon calls his girlfriend for a chat. He’s a bit teary and gibbery during the call.
Phil talks to his wife and chat to his kids and so on. He promises his wife it’ll all be different and much better when he gets home. He tells us he’s really lucky to have his beautiful wife and his kids.

Lisa calls her husband who asks what she’s doing. But Lisa is already in tears. “Don’t cry!” Her husband says she only gets 5 minutes, don’t spend it all crying!
She says she knows but she’d forgotten what his voice sounded like. You’ve been with him for years, sheesh!
She tells her husband that they’re all having a lot of fun. And she’s sad she didn’t get to chat to her kids, which was hard. Awwww!

Hayley congratulates them all on doing so well.
But next time it will be a half marathon. 21km. That’s going to be even tougher!

Tomorrow night is Masterclass night again, excellent!
More cooking and doctor-y advice and another Masterclass challenge where they put what they’ve learnt into practice and will have to cook a better alternative to fast food?
Also past-finalist Alison drops in for a chat, much as Sharif did last week.

And damn, girl’s looking fiiiiiiiiiiiine!