1 00:00:21,520 --> 00:00:23,360 What are people getting wrong with their running training at 2 00:00:23,360 --> 00:00:25,080 the moment? What I've learnt over the last 3 00:00:25,080 --> 00:00:27,800 20 years of being in the personal training game and 4 00:00:27,800 --> 00:00:34,600 fitness running races is there's an abhorrent amount of lack of 5 00:00:34,600 --> 00:00:40,160 knowledge online and people are willingly following it and then 6 00:00:40,600 --> 00:00:43,160 getting injured or falling out. The love of the running. 7 00:00:44,320 --> 00:00:47,720 So the bottom line, my whole message and it's been a bit 8 00:00:47,720 --> 00:00:50,880 misconstrued here. I'm going to put it out there 9 00:00:50,880 --> 00:00:55,600 because I harp on about easy running now right? 10 00:00:55,960 --> 00:01:01,120 And it's always been a case, but what people are taking that for 11 00:01:01,360 --> 00:01:04,160 is Lisa, as all you're running should be easy. 12 00:01:04,560 --> 00:01:09,200 That is not my message. My message is you can't grab 13 00:01:09,440 --> 00:01:11,360 Deborah from down the road, right? 14 00:01:11,360 --> 00:01:14,600 That's been inactive for 20 years. 15 00:01:15,080 --> 00:01:17,600 Take her to running club and then on a Tuesday she's doing 16 00:01:17,600 --> 00:01:20,720 sprints, on a Thursday she's doing tempo and then on a 17 00:01:20,720 --> 00:01:22,800 Saturday she's doing a fast long run. 18 00:01:23,200 --> 00:01:27,760 You can't do it easy. Running is all about effort 19 00:01:27,760 --> 00:01:30,360 level and pace and heart rate. If you were to start running 20 00:01:30,360 --> 00:01:34,320 now, you'd come to me and you want to do a plan and I was not 21 00:01:34,320 --> 00:01:36,760 off the easy and I'd give you these three hard sessions. 22 00:01:37,040 --> 00:01:39,280 You would see progression really, really quick. 23 00:01:39,560 --> 00:01:43,000 But the problem being is a capacity, right? 24 00:01:43,400 --> 00:01:48,200 You're you can only maintain that level of output for a 25 00:01:48,200 --> 00:01:52,960 certain amount of time before your body goes hold on fuck this 26 00:01:52,960 --> 00:01:57,600 I'm done right. So the easy running you have to 27 00:01:57,600 --> 00:02:02,760 build a base now without getting too scientific your your body 28 00:02:02,760 --> 00:02:06,520 and your muscles, right. Mitochondria is is the power 29 00:02:06,680 --> 00:02:11,560 power surge of of endurance training to build mitochondria 30 00:02:11,720 --> 00:02:15,040 Deborah that's joined running club needs to have an aerobic 31 00:02:15,040 --> 00:02:18,160 base. How do I prescribe or how do I 32 00:02:18,160 --> 00:02:20,720 do it? And what works is called math. 33 00:02:21,200 --> 00:02:25,840 So maximum aerobic function. Back in the 70s, there was a a 34 00:02:25,840 --> 00:02:34,880 guy that was into as a coach and he was into training and sort of 35 00:02:34,880 --> 00:02:39,200 locking things a different way. Now Phil Maffatone is his name, 36 00:02:39,200 --> 00:02:41,800 right? And he came up with this method 37 00:02:41,800 --> 00:02:45,960 whereby he formed this calculation because everybody 38 00:02:45,960 --> 00:02:48,960 knows that 220 minus your age is absolute crap. 39 00:02:49,640 --> 00:02:51,120 Is that that's for heart rate training? 40 00:02:51,280 --> 00:02:54,080 Yeah, so math is basically hard rate training. 41 00:02:54,200 --> 00:02:56,640 So everybody knows the 220. If you go in all my maths 42 00:02:56,640 --> 00:03:01,040 hardware, it's 220 minus my age. It's not because if you actually 43 00:03:01,040 --> 00:03:03,240 went out and done the test, you'd you'd be shocked. 44 00:03:03,800 --> 00:03:08,200 So he he developed the A formula let's say and he started 45 00:03:08,200 --> 00:03:13,200 coaching people and one of the stand out ones for me was Dave 46 00:03:13,200 --> 00:03:18,520 Allen, now triathlon. He Dave Allen was never winning 47 00:03:18,520 --> 00:03:23,320 races. He took on board coaching with 48 00:03:23,320 --> 00:03:28,920 film Afatone and he started training 180 minus his age. 49 00:03:29,160 --> 00:03:31,680 All his easy runs were at that pace. 50 00:03:32,280 --> 00:03:35,520 He'd already had a base anyway. She was sprinkling in some speed 51 00:03:35,520 --> 00:03:39,200 sessions. He ended up winning six world 52 00:03:39,840 --> 00:03:41,320 triathlons on a bounce. Not bad. 53 00:03:42,560 --> 00:03:46,640 So I looked at this. I was sick of getting injured. 54 00:03:46,640 --> 00:03:50,560 You know, I was Deborah going to running club doing sprinting on 55 00:03:50,560 --> 00:03:53,600 a Tuesday, balls out tempo on a Thursday. 56 00:03:53,600 --> 00:03:55,560 There was, there was no way I was in tempos on. 57 00:03:55,560 --> 00:03:57,800 And then there was a Dick swinging competition on the 58 00:03:57,800 --> 00:03:59,960 Sunday so you could run the fastest for the longest. 59 00:04:00,240 --> 00:04:03,560 I was that guy. I've got an, I'd pull up with 60 00:04:03,840 --> 00:04:07,400 car strains, hamstring strains, and I was like, all right, 61 00:04:07,400 --> 00:04:08,920 there's got to be a different way to training. 62 00:04:08,920 --> 00:04:12,040 And that's when I found math and I started, do you know what? 63 00:04:12,560 --> 00:04:16,720 I've got to build a base. So like when you're building a 64 00:04:16,720 --> 00:04:19,800 house, you lay your solid foundations and then you build 65 00:04:19,800 --> 00:04:22,000 off that. Then you can add your speed 66 00:04:22,000 --> 00:04:25,640 sessions. So I started it in 2000 and 1818 67 00:04:26,360 --> 00:04:30,800 and started building math and training slow and for a long 68 00:04:30,800 --> 00:04:37,000 while I was the non drinker. So I was the odd one out. 69 00:04:37,520 --> 00:04:40,080 Everybody's looking at me. He's like, I was training and I 70 00:04:40,080 --> 00:04:42,480 was saying I was going to run the sub three hour marathon. 71 00:04:42,480 --> 00:04:45,320 And they were like, oh you're doing 10 minute miles, you're 72 00:04:45,320 --> 00:04:52,080 never going to get sub three. But what I was doing is in my 73 00:04:52,080 --> 00:04:55,120 long runs, I was targeting marathon pace. 74 00:04:55,800 --> 00:04:59,480 Now switching back a bit, right, going back to that message on 75 00:04:59,480 --> 00:05:02,880 social media where I keep saying, look, your easy runs are 76 00:05:02,880 --> 00:05:05,080 not easy. If you're going out right? 77 00:05:05,280 --> 00:05:08,720 And your easy runs heart rate wise, now you can never really 78 00:05:08,720 --> 00:05:11,160 go off a off a wrist strap because it's invariable you 79 00:05:11,160 --> 00:05:13,480 can't get accurate. They're the best Archer. 80 00:05:13,480 --> 00:05:15,520 They're not 100% chest strap or arm strap. 81 00:05:15,800 --> 00:05:18,320 If you're going out and you're only one 60s and you're thinking 82 00:05:18,320 --> 00:05:20,520 that's an easy run because you can say a couple of words, it's 83 00:05:20,520 --> 00:05:23,760 fucking not easy. I'd be dying. 84 00:05:24,280 --> 00:05:26,640 I see it all the time though. And this is where strap police 85 00:05:26,640 --> 00:05:29,520 came in, right? I see it all the time because 86 00:05:30,040 --> 00:05:32,240 people saying, oh, this is an easy run because they haven't 87 00:05:32,240 --> 00:05:34,800 got an understanding. Every run is Max out. 88 00:05:35,400 --> 00:05:39,880 So I continue training in this math, making sure every session 89 00:05:39,880 --> 00:05:41,640 has to have a purpose, right? Every run. 90 00:05:41,640 --> 00:05:43,800 So when you go for a run, it's just, oh, I feel like going for 91 00:05:43,800 --> 00:05:46,480 a run today. No, it has to have a purpose. 92 00:05:46,800 --> 00:05:49,200 What is that run giving you in that day? 93 00:05:49,200 --> 00:05:53,360 Is it 1 recovery 2, Are you trying to build a little bit of 94 00:05:53,360 --> 00:05:56,360 endurance? Three, are you trying to work on 95 00:05:56,360 --> 00:06:00,320 your VO2 Max with sprints, hell reps or are you trying to get 96 00:06:00,320 --> 00:06:02,800 your race pace in specific right? 97 00:06:03,000 --> 00:06:05,880 It has to have a purpose. So I started training, I was 98 00:06:05,880 --> 00:06:12,960 consistent. I tried for three hours on in 19 99 00:06:12,960 --> 00:06:15,400 so the year after and I run three O 1. 100 00:06:16,160 --> 00:06:17,880 Really. What was it before? 101 00:06:17,880 --> 00:06:19,360 Like before you got down to that? 102 00:06:19,360 --> 00:06:21,160 I never run. You've never got that far. 103 00:06:21,280 --> 00:06:24,080 I'd only run one marathon so I'm an ultra runner. 104 00:06:24,080 --> 00:06:26,240 That's me through and through. I've never been the fastest 105 00:06:26,640 --> 00:06:31,720 slope like short distance. My 5 KPB is like 1624. 106 00:06:31,920 --> 00:06:33,560 It's pretty still pretty bloody good, yeah. 107 00:06:33,680 --> 00:06:36,440 Yeah. But it's not when you talk about 108 00:06:36,640 --> 00:06:40,320 the guys now like your fourteens, your fifteens, 109 00:06:40,320 --> 00:06:42,080 that's, that's becoming the norm, right? 110 00:06:42,840 --> 00:06:44,600 Like you, I don't. I don't know who you run with. 111 00:06:45,880 --> 00:06:47,520 You're not on social media, right? 112 00:06:47,520 --> 00:06:50,840 And that's the norm now, like 15 minutes for a 5K. 113 00:06:50,840 --> 00:06:54,720 It's just like, Oh yeah, that's, that's just standard now, so. 114 00:06:54,920 --> 00:06:59,040 It can feel like that. Yeah, from sitting back and 115 00:06:59,040 --> 00:07:02,080 looking on social media, people scrolling that this sort of 116 00:07:02,080 --> 00:07:04,600 seems out to reach. And this is what the sub three 117 00:07:04,600 --> 00:07:06,480 was. And like when I went on, I was 118 00:07:06,480 --> 00:07:12,440 like, I'm I'm being religious and every easy run was like so 119 00:07:12,440 --> 00:07:15,400 strict to math. I run 301. 120 00:07:15,400 --> 00:07:18,520 I was fucking devastated. Devastated, I did. 121 00:07:18,840 --> 00:07:20,760 Elated. Like that's such a good time. 122 00:07:21,000 --> 00:07:22,240 One minute. Yeah, I know. 123 00:07:22,760 --> 00:07:24,280 Yeah, one minute. So yeah, I was. 124 00:07:24,280 --> 00:07:26,840 I was just like, you know what, there's something in this 125 00:07:26,840 --> 00:07:29,080 because I'd run every single day. 126 00:07:29,840 --> 00:07:33,480 What it does then it's like it allows you to recover faster. 127 00:07:34,240 --> 00:07:39,440 I was like, I've got to go for it again and I run 257 six 128 00:07:39,440 --> 00:07:41,200 months later. I'm not changing anything, just 129 00:07:41,200 --> 00:07:44,960 making sure all my easy runs were math and all my marathon 130 00:07:44,960 --> 00:07:48,680 paced ones were slightly above marathon, marathon pace. 131 00:07:49,520 --> 00:07:52,640 So for I work in kilometres, I'm going to get a lot of stick for 132 00:07:52,640 --> 00:07:55,920 that. I know it's 415 per kilometre, 133 00:07:55,920 --> 00:07:58,760 417. Right if somewhere I kept my 134 00:07:58,760 --> 00:08:00,680 brains. Yeah, right there we are, 652. 135 00:08:00,680 --> 00:08:01,160 Thank you. Very. 136 00:08:01,280 --> 00:08:05,520 For a sub. For a sub three, so my marathon 137 00:08:05,520 --> 00:08:09,680 paced efforts were always around 4 O eight or four O 9, so 640 138 00:08:09,680 --> 00:08:12,600 per mile. So I was training my body to run 139 00:08:12,600 --> 00:08:15,440 at that pace a little bit fast. That's when it comes to race 140 00:08:15,440 --> 00:08:17,440 day. It doesn't feel unnatural. 141 00:08:18,600 --> 00:08:21,200 The problem being now is because I've harped on about easy 142 00:08:21,200 --> 00:08:22,320 running. Everybody's got a lead. 143 00:08:22,320 --> 00:08:25,320 Just running runs easy. That's not the message. 144 00:08:25,320 --> 00:08:27,400 Like you, you have to build the base. 145 00:08:27,400 --> 00:08:30,360 You can't expect to jump in. All right, you might see some 146 00:08:30,800 --> 00:08:33,840 rapid benefits if you if you do it, but you won't be in running 147 00:08:33,840 --> 00:08:35,559 long because you'll fucking injure yourself. 148 00:08:36,240 --> 00:08:37,679 I mean, you said you talked about Deborah. 149 00:08:37,679 --> 00:08:39,720 I don't think it's just Deborah. It's people like me too. 150 00:08:39,720 --> 00:08:42,000 Yeah, not everyone. Yeah, whenever I come back from 151 00:08:42,000 --> 00:08:44,760 running or like a spell of not running and going back into it. 152 00:08:45,440 --> 00:08:47,360 Are you? I would literally start with a 153 00:08:47,360 --> 00:08:51,000 mile and I would jog a mile three times a week, one mile, 154 00:08:51,080 --> 00:08:54,480 three times a week to get back in because so many times you go 155 00:08:54,920 --> 00:08:58,320 tendonitis flares up and stuff. We're too old now, Lee, we're 156 00:08:58,800 --> 00:09:02,040 all workhorses. Well, happy birthday. 157 00:09:02,080 --> 00:09:03,480 I'm 41 as well. There we are. 158 00:09:03,920 --> 00:09:07,680 But it's like it's this is everyone, especially as as we're 159 00:09:07,680 --> 00:09:10,680 ageing, we, we can't, we can't, we're not 20 years old anymore. 160 00:09:10,680 --> 00:09:13,480 We have to take it easy. And I, I completely agree with 161 00:09:13,480 --> 00:09:16,240 the the building the base, completely agree with the bill. 162 00:09:16,240 --> 00:09:19,360 You need to build the base. You can't imagine getting 163 00:09:19,360 --> 00:09:21,960 Deborah to do track work. This is what happens. 164 00:09:22,080 --> 00:09:25,320 Though I've seen it, this is what happens. 165 00:09:25,520 --> 00:09:27,360 I'm not even joking. Like you could. 166 00:09:27,360 --> 00:09:30,720 You could go right now. You could go now and join 167 00:09:31,040 --> 00:09:35,000 Penarth running club and pound to a pinch of shit. 168 00:09:35,760 --> 00:09:39,600 On Tuesday you will be doing sprints, on Thursday you'll be 169 00:09:39,600 --> 00:09:42,400 doing tempo, and on Saturday or Sunday you'll be doing a long 170 00:09:42,400 --> 00:09:45,480 run regardless of what you've done before, right? 171 00:09:46,400 --> 00:09:51,040 You can be pulling hammies. It happens, it happens. 172 00:09:51,280 --> 00:09:54,120 So I think it's the the lack of understanding. 173 00:09:54,120 --> 00:09:56,920 And like I said earlier, it's like who do they listen to? 174 00:09:56,920 --> 00:10:00,120 Like where does it come from? Whatever training methodology 175 00:10:00,120 --> 00:10:06,720 you pick, it could be MAF, it could be Zone 2, it could be the 176 00:10:07,080 --> 00:10:13,400 Norwegian double S or whatever you pick, it's going to have a, 177 00:10:13,960 --> 00:10:17,400 an effect on you and work right for, for a set amount of time. 178 00:10:17,960 --> 00:10:21,360 We're locking a long job and we're 41 now, but we've, we've 179 00:10:21,360 --> 00:10:24,440 got to be in there for the long run, you know, and it's, it's 180 00:10:24,440 --> 00:10:31,360 about being sensible in your training and actually running 181 00:10:31,360 --> 00:10:35,640 easy to allow you to run harder That, that is the. 182 00:10:35,640 --> 00:10:37,640 That's the message. That's the message in a 183 00:10:37,640 --> 00:10:39,600 nutshell, right? I know everyone here hates 184 00:10:39,640 --> 00:10:42,000 adverts, but this one actually keeps the light on here at 185 00:10:42,000 --> 00:10:44,680 Rockman, so bear with me. Rockman runs monthly online 186 00:10:44,680 --> 00:10:47,200 running and fitness challenges for people short on time that 187 00:10:47,200 --> 00:10:49,600 still want a proper challenge to spike their motivation. 188 00:10:49,600 --> 00:10:51,960 You get the buzz of race day without waiting for a far off 189 00:10:51,960 --> 00:10:55,560 event to come around with no travel and no extortionate entry 190 00:10:55,560 --> 00:10:57,320 fees. Just real test that you can fit 191 00:10:57,320 --> 00:11:00,320 in and around your life, anytime, anywhere, all year 192 00:11:00,320 --> 00:11:01,480 round. And if you're not going ready 193 00:11:01,480 --> 00:11:04,200 for a challenge yet, we've got free nonsense running and 194 00:11:04,200 --> 00:11:06,800 strength plans that you can grab via the link down below. 195 00:11:06,800 --> 00:11:08,120 Now let's get back to the episode. 196 00:11:08,680 --> 00:11:10,840 I know we're 41. I don't think I've peaked jet 197 00:11:10,840 --> 00:11:11,760 fleetly. I've still there's. 198 00:11:12,600 --> 00:11:16,120 I don't not. He's not a blood granddad, but I 199 00:11:16,120 --> 00:11:19,320 was brought up with him, right? There's a granddad, my brother's 200 00:11:19,600 --> 00:11:24,440 granddad. At what age do you think all his 201 00:11:24,440 --> 00:11:27,920 PBS came? But I mean you you'd assume it's 202 00:11:27,920 --> 00:11:34,800 30. 55. 5055. Five, he run a 117, half a 238 203 00:11:34,800 --> 00:11:40,040 marathon. 117. Yep, 55 years old. 50 Is he 204 00:11:40,040 --> 00:11:42,040 still going? He stopped two years ago, so 205 00:11:42,040 --> 00:11:47,200 he's 90, 193591. Our best years are still there, 206 00:11:47,280 --> 00:11:49,040 like ahead of us. Years ago, he stopped three 207 00:11:49,040 --> 00:11:52,320 years ago because he pulled a quad and it wouldn't repair. 208 00:11:52,320 --> 00:11:53,800 But he's still active, still goes out. 209 00:11:54,160 --> 00:11:57,080 So he stopped running three years ago, like 80878080 years. 210 00:11:57,800 --> 00:11:59,600 So yeah, 55. So our best years are ahead. 211 00:11:59,640 --> 00:12:01,200 But we still got it. The future's there. 212 00:12:01,640 --> 00:12:03,280 Now I want to know, so you talked about maths. 213 00:12:03,600 --> 00:12:07,800 What's the difference then between heart rate training math 214 00:12:08,920 --> 00:12:11,880 or is it the same? It's it's it's by and by the 215 00:12:11,880 --> 00:12:15,720 same, right? What Philip Afetone has done is 216 00:12:15,720 --> 00:12:20,280 he's bracketed a certain percentage of people that are 217 00:12:21,480 --> 00:12:25,720 different ages. So as we said, 220 minus your 218 00:12:25,720 --> 00:12:29,920 ages is nonsense. He's used this calculation to 219 00:12:29,920 --> 00:12:32,040 bracket that. All easy runs. 220 00:12:32,040 --> 00:12:36,000 So it's 180 minus your age. So for us, right. 221 00:12:36,000 --> 00:12:41,360 Yeah, oldies, it'd be 139 and that would be our maximum cap 222 00:12:41,880 --> 00:12:44,400 that we could run at, right. So if you were doing, and he 223 00:12:44,400 --> 00:12:47,080 does benchmark tests, right, every four weeks, they're 8 224 00:12:47,080 --> 00:12:48,760 kilometres or five miles for you. 225 00:12:49,920 --> 00:12:52,640 And you, you don't go over that heart rate. 226 00:12:52,640 --> 00:12:55,960 You want to try and keep the thing flat and then all your 227 00:12:55,960 --> 00:12:57,600 easy training. If you have, if you haven't 228 00:12:57,600 --> 00:13:01,280 built the base, you should be doing it for about minimum three 229 00:13:01,280 --> 00:13:03,240 months I'd say, right without any speed training. 230 00:13:03,280 --> 00:13:05,040 Just to build up that base first, yeah. 231 00:13:05,840 --> 00:13:12,280 But test every four weeks. I've just done right my first 232 00:13:12,280 --> 00:13:19,360 math test on returning from injury and I am over 6 1/2 233 00:13:19,360 --> 00:13:24,160 minutes faster in one month. And that's from and what is your 234 00:13:24,160 --> 00:13:25,800 training looked like in that month? 235 00:13:25,840 --> 00:13:27,760 Just all easy. Just all easy, all easy. 236 00:13:28,600 --> 00:13:32,880 And so in this 5 miles 6 minutes faster. 237 00:13:33,040 --> 00:13:38,720 Faster, my first one, it was 49 minutes, 4949 seconds and that 238 00:13:38,720 --> 00:13:41,920 was my return to training. The good thing about that right, 239 00:13:41,920 --> 00:13:45,800 is 5 miles for some people might be a bit of a distance. 240 00:13:46,200 --> 00:13:51,240 But because of my background, 20 years of running, it's never the 241 00:13:51,240 --> 00:13:55,000 distance that kills people, but it's always the pace, right? 242 00:13:55,000 --> 00:13:57,720 So this is when it comes to ultras, like anybody could run 243 00:13:57,720 --> 00:13:59,240 an ultra if they fit an able bodied. 244 00:13:59,520 --> 00:14:01,920 It's never the distance that kills, it's always a pace. 245 00:14:01,920 --> 00:14:04,880 So if you set off too fast, you're burning your tort, your 246 00:14:04,880 --> 00:14:08,080 matches too soon, right? So 5 miles from me, coming back 247 00:14:08,080 --> 00:14:10,800 to training isn't out of the ordinary. 248 00:14:11,360 --> 00:14:13,440 So I've done my first one made sure. 249 00:14:13,520 --> 00:14:17,600 But there's a caveat to this. So the test is 180 minus your 250 00:14:17,600 --> 00:14:20,560 age. However, if you're injured or 251 00:14:20,560 --> 00:14:24,160 you haven't trained consistently in the last two years, you take 252 00:14:24,160 --> 00:14:28,080 away 5, right? So for me it was 135 because 253 00:14:28,080 --> 00:14:33,240 I've only just turned 41. But on the other hand, if you're 254 00:14:33,240 --> 00:14:36,480 constantly training, you haven't got any injuries or illnesses, 255 00:14:36,880 --> 00:14:41,320 you can add five. So then your math would be 144. 256 00:14:42,360 --> 00:14:43,880 So that would be your ceiling and. 257 00:14:44,760 --> 00:14:47,480 Is that what you call? So this, this number you call 258 00:14:47,480 --> 00:14:51,440 that you call math, That's my. Maximum aerobic function, not 259 00:14:51,480 --> 00:14:53,880 maps. Not maps, no, I was getting it 260 00:14:53,880 --> 00:14:57,000 wrong in the text on there. The maps you came in with your 261 00:14:57,360 --> 00:14:59,760 encompassed and yeah, we need to do Easterns and. 262 00:14:59,760 --> 00:15:03,480 Northerns. So that, so you've established 263 00:15:03,480 --> 00:15:08,920 your math, you've done your test and you're recommending. 264 00:15:08,960 --> 00:15:12,640 So is it like 3-4 times a week easy runs? 265 00:15:12,640 --> 00:15:14,640 What sort of distances now right and. 266 00:15:14,760 --> 00:15:16,400 This. Let's break it right down. 267 00:15:16,400 --> 00:15:17,480 Let's give someone a right? Plan. 268 00:15:17,480 --> 00:15:25,200 So this is where there lies some ambiguity right now. 269 00:15:25,840 --> 00:15:30,840 Math was developed and this coach was coaching high level 270 00:15:30,840 --> 00:15:35,480 athletes and much like the professional athletes now and 271 00:15:35,480 --> 00:15:40,920 the elites, it's often based off high mileage, right? 272 00:15:41,320 --> 00:15:47,280 So if somebody was to start running, it would be so 273 00:15:47,280 --> 00:15:51,920 difficult to start running math. For me when I first started, I'm 274 00:15:51,920 --> 00:15:55,240 walking inclines that are like pavements because my heart rate 275 00:15:55,240 --> 00:15:57,360 elevates too much. You have to have the discipline 276 00:15:57,920 --> 00:16:01,760 to to stop and walk. Now, whilst for some people 277 00:16:02,200 --> 00:16:06,360 their math might be a fast walk, that is the stage you're at now. 278 00:16:06,360 --> 00:16:10,400 It has to be that way. Like that is telling you where 279 00:16:10,400 --> 00:16:16,360 you're at cardiovascularly now in regards to the high mileage 280 00:16:16,360 --> 00:16:21,760 thing and and the math, I think Phil Math Torn prescribes like 281 00:16:22,160 --> 00:16:27,200 16 weeks, sometimes six months depending on if you plateau. 282 00:16:27,200 --> 00:16:30,160 So when you're doing your tests, your four weekly tests, if you 283 00:16:30,160 --> 00:16:33,760 start seeing plateau, right, that's when the time is to add 284 00:16:33,760 --> 00:16:36,680 speed sessions in. So if after if after four months 285 00:16:36,680 --> 00:16:39,680 you're not making any progression and your time isn't 286 00:16:39,680 --> 00:16:41,880 decreasing, that's when you can go. 287 00:16:41,880 --> 00:16:43,640 Do you know what? My base is good now. 288 00:16:43,720 --> 00:16:48,520 Now I need to add in some speed training or like intervals or 289 00:16:48,520 --> 00:16:54,240 hill reps Problem being because most of us are full time working 290 00:16:54,240 --> 00:16:58,120 mum's dads, we're not high mileage runners. 291 00:16:58,560 --> 00:17:01,800 So this is where math falls by the wayside because they go out, 292 00:17:02,080 --> 00:17:03,680 they've got a set amount of time. 293 00:17:03,920 --> 00:17:06,480 Let's say when we structure when obstructional plan, my first 294 00:17:06,480 --> 00:17:11,200 question will be how long do you have in the day spare? 295 00:17:11,760 --> 00:17:16,760 Like how long can you allocate? Is it 40 minutes, 45, right? 296 00:17:16,760 --> 00:17:20,920 So what tends to happen then is let's say we work through the 297 00:17:20,920 --> 00:17:24,200 week, we work 40 hours, we've got kids, right? 298 00:17:25,160 --> 00:17:27,040 We go, right? We've got 40 minutes. 299 00:17:27,560 --> 00:17:31,240 Mentality goes, I need to get the most of these 40 minutes. 300 00:17:32,000 --> 00:17:36,080 I best make this run worth it and go hard and then math's 301 00:17:36,080 --> 00:17:38,160 gone. Because you can make you can. 302 00:17:38,280 --> 00:17:40,280 So that's what's happening. Then you can muck up the 303 00:17:40,280 --> 00:17:44,480 training by by pushing too hard. It's this is all about it's 304 00:17:44,480 --> 00:17:47,280 working that math heart rate song and math. 305 00:17:47,600 --> 00:17:54,640 Just just put math into base math, cardiovascular, base math, 306 00:17:54,640 --> 00:17:57,960 fitness. They're one of the same, right? 307 00:17:58,480 --> 00:18:02,360 And if you're going out and doing these sessions, I used to 308 00:18:02,360 --> 00:18:04,280 think when I first started running, right before I got 309 00:18:04,280 --> 00:18:08,880 qualified as a, as a personal trainer, that every run had to 310 00:18:08,880 --> 00:18:11,080 be balls out. And if I wasn't sweating when I 311 00:18:11,080 --> 00:18:12,640 come back, I hadn't worked hard enough. 312 00:18:13,600 --> 00:18:15,720 But you're putting yourself in a deficit. 313 00:18:15,720 --> 00:18:19,080 Your body, right, has to recovery is the most important 314 00:18:19,080 --> 00:18:21,680 thing, right? And what math does is it allows 315 00:18:21,680 --> 00:18:26,600 you to recover because your, your intensity is at such that 316 00:18:27,000 --> 00:18:30,800 you're not putting your body into the next energy levels like 317 00:18:30,800 --> 00:18:34,480 your LT2, right, lactate threshold tool, which is once 318 00:18:34,480 --> 00:18:39,000 for me, 164 and above. So I can recover quicker by 319 00:18:39,000 --> 00:18:41,120 going out and doing runs that are not math. 320 00:18:41,120 --> 00:18:45,760 What's happening is your energy expenditures here. 321 00:18:46,400 --> 00:18:49,120 You go up and do another run. You're not recovering because 322 00:18:49,120 --> 00:18:51,280 you've gone out again. Then you've gone out again, and 323 00:18:51,280 --> 00:18:54,280 then there's a line there where the body goes, Fuck this. 324 00:18:54,400 --> 00:18:56,520 I can't take any more. Yeah. 325 00:18:56,520 --> 00:18:59,280 Because when you're recovering actually because your body's 326 00:18:59,280 --> 00:19:01,720 been through sort of like maybe it's sort of like a trauma when 327 00:19:01,720 --> 00:19:04,600 you go on a run, yet that's a trauma for your body, your 328 00:19:04,600 --> 00:19:08,000 natural baseline heart rate rises. 329 00:19:08,000 --> 00:19:10,080 Yeah. So if you're not recovering, 330 00:19:10,360 --> 00:19:13,280 then that math heart rate is going to rise as well and you're 331 00:19:13,280 --> 00:19:15,560 not focusing on it then I guess is that would that be true? 332 00:19:15,960 --> 00:19:16,880 Yeah. It effects. 333 00:19:17,240 --> 00:19:19,800 It that way it does yeah. So no easy run is the same, 334 00:19:19,800 --> 00:19:21,760 right. So when you go out, you could go 335 00:19:21,760 --> 00:19:24,440 out today. Now go and do the 8K or five 336 00:19:24,440 --> 00:19:28,720 mile math test and run 50 minutes less. 337 00:19:28,720 --> 00:19:31,960 Say go out tomorrow and do it again and feel dreadful because 338 00:19:31,960 --> 00:19:34,160 you've had shit sleep. Your kids have kept you up all 339 00:19:34,160 --> 00:19:35,320 night. You've had stress all day and 340 00:19:35,320 --> 00:19:41,840 work and run 53 minutes because we're we're depending on the day 341 00:19:41,840 --> 00:19:45,400 we've had will depend on how your body is right. 342 00:19:45,400 --> 00:19:47,880 So it's about being strict with the math. 343 00:19:47,880 --> 00:19:54,880 Now I've I've I'm not preaching to be like physio or any any of 344 00:19:54,880 --> 00:19:57,240 that way inclined, but I've been doing, I've been running. 345 00:19:57,240 --> 00:20:00,600 Now I'm I'm 41. I was in the army for 20 years. 346 00:20:01,000 --> 00:20:03,480 I've been a personal I was a physical training instructor in 347 00:20:03,480 --> 00:20:06,920 the Army from 2007. I've raced all over the world. 348 00:20:07,560 --> 00:20:11,920 I know how my body works and I know what it responds to. 349 00:20:12,640 --> 00:20:16,000 And for me, the only thing that's worked is is math 350 00:20:16,000 --> 00:20:20,240 training because I'm keeping my. Training at such an intensity 351 00:20:20,240 --> 00:20:23,880 level that I can get to those high mileages really quickly 352 00:20:24,280 --> 00:20:28,920 because I could go out in the morning now and do 10K at math, 353 00:20:29,520 --> 00:20:34,040 do a full day work and providing I've got a motivation at the end 354 00:20:34,040 --> 00:20:38,160 of the day, go out, do another 10K at math and not feel 355 00:20:38,160 --> 00:20:42,720 fatigued, not feel tired because of you, you're at that such 356 00:20:42,720 --> 00:20:46,640 intensity that it allows that. And this is where math comes in 357 00:20:46,640 --> 00:20:50,920 into like last year that I was running 20 hour weeks right at 358 00:20:51,000 --> 00:20:52,880 most. And like most of that was at 359 00:20:53,000 --> 00:20:55,360 math 20 hours a week. Yeah. 360 00:20:55,360 --> 00:20:57,120 Where'd? You find the time for that. 361 00:20:57,120 --> 00:20:59,720 Hour in the morning, hour and a night, and then 4-5 hours every 362 00:20:59,720 --> 00:21:02,320 day on the weekend. But because you were running at 363 00:21:02,320 --> 00:21:04,960 this lower intensity, you were able to handle. 364 00:21:04,960 --> 00:21:07,120 And the fitness isn't seen well this. 365 00:21:07,120 --> 00:21:10,000 I'd run the sub three hour marathon from it like and my 366 00:21:10,000 --> 00:21:13,000 longest run was. If you look back on my plan, my 367 00:21:13,000 --> 00:21:17,680 longest runs were 16 miles. I never went over 16 miles and 368 00:21:17,680 --> 00:21:20,240 only my long run had the pasting. 369 00:21:20,640 --> 00:21:22,440 That was it. So when when do you start 370 00:21:22,440 --> 00:21:25,120 introduce? Like if you start, do you do 371 00:21:25,120 --> 00:21:27,120 speed work? Only if you've got a base. 372 00:21:27,120 --> 00:21:31,360 So let's let's say we're taking two people, right? 373 00:21:31,400 --> 00:21:35,840 One's been training for a year, consistently 3-4 times a week 374 00:21:35,840 --> 00:21:37,960 like the average person possibly does. 375 00:21:38,240 --> 00:21:39,920 They work full time, they've got kids. 376 00:21:40,560 --> 00:21:42,360 The other one hasn't trained at all. 377 00:21:43,400 --> 00:21:47,640 This one that's been training consistently takes a math, math 378 00:21:47,640 --> 00:21:50,600 calculation and he's 40 years old, 180 managed your age. 379 00:21:50,600 --> 00:21:53,520 But because he's been training consistently, he can now add 380 00:21:53,520 --> 00:21:55,200 five. So it's 145. 381 00:21:55,840 --> 00:21:58,600 What he can do First off is do a benchmark test, which is the 382 00:21:58,600 --> 00:22:00,600 five mile at your math heart rate. 383 00:22:00,920 --> 00:22:05,640 But because he's been training consistently, he could, for, for 384 00:22:05,640 --> 00:22:13,240 reference, do two or three weeks at math only and then he can 385 00:22:13,240 --> 00:22:16,240 start incorporating speed because he's been training this 386 00:22:16,240 --> 00:22:21,080 person that hasn't done any training and is starting math. 387 00:22:21,440 --> 00:22:24,560 Bearing in mind your average person is going to run three to 388 00:22:24,560 --> 00:22:27,360 four times a week. And as I've already stated, math 389 00:22:27,360 --> 00:22:32,120 is normally based off high mileage, right? 390 00:22:33,400 --> 00:22:35,200 They're going to need a massive base. 391 00:22:35,520 --> 00:22:40,840 So they could be 456 months with even without even introducing 392 00:22:40,840 --> 00:22:42,680 speed. But are you going to are you 393 00:22:42,680 --> 00:22:43,840 going to be that disciplined to do it? 394 00:22:43,840 --> 00:22:45,320 It's. Going to be tough. 395 00:22:45,560 --> 00:22:47,080 Are you going to be that disciplined to do it? 396 00:22:47,120 --> 00:22:51,400 That's the thing, like I was in 2018, I was really disciplined 397 00:22:51,400 --> 00:22:55,400 even though I come from a base of running right and I had that 398 00:22:55,480 --> 00:23:00,000 background of fitness. I kept it math for six weeks 399 00:23:00,000 --> 00:23:03,520 completely before I started introducing my on my long runs 400 00:23:03,520 --> 00:23:08,080 is where I put my marathon pier sessions in and I think that's 401 00:23:08,080 --> 00:23:13,000 not spoken about is math is about the cardiovascular base, 402 00:23:13,000 --> 00:23:20,240 but it's also about the diet and using fat for energy. 403 00:23:21,200 --> 00:23:23,320 It's a keto running thing, right? 404 00:23:23,320 --> 00:23:26,040 OK, OK, I didn't know this. Yeah. 405 00:23:26,400 --> 00:23:33,960 Plot twist, Yeah. Whilst I say I run a math, a bit 406 00:23:33,960 --> 00:23:35,520 of a fraudster because I'm not keto. 407 00:23:36,280 --> 00:23:41,920 Right, OK. So math is when when we run, we 408 00:23:41,920 --> 00:23:45,960 got glycogen usually lasts depending on on the athlete or 409 00:23:46,000 --> 00:23:50,480 or the person 45 minutes to an hour before you completely 410 00:23:50,480 --> 00:23:55,560 depleted of glycogen, right. Math is is based and it was it 411 00:23:55,560 --> 00:24:00,280 was focused and invented around the fact that we build a 412 00:24:00,280 --> 00:24:03,120 cardiovascular base. But because we're doing those 413 00:24:03,120 --> 00:24:07,800 long miles at such a effort to the body level that we're using 414 00:24:07,800 --> 00:24:12,480 fat for energy, right? So these ultra runners doing the 415 00:24:12,480 --> 00:24:16,720 training become fat adapted. That is one thing I'm not. 416 00:24:17,200 --> 00:24:19,720 No keto's hard. I've done it. 417 00:24:19,880 --> 00:24:20,640 You've done it. I've. 418 00:24:20,640 --> 00:24:23,840 Done it. I've done it in in 2019 when I 419 00:24:23,840 --> 00:24:26,960 was doing math. But so hard to stick to. 420 00:24:28,000 --> 00:24:29,400 I love sugar. I love. 421 00:24:29,400 --> 00:24:31,360 Bread. You know what I mean, Not all 422 00:24:31,400 --> 00:24:33,960 the pizza like it's, it's all the good. 423 00:24:33,960 --> 00:24:36,520 It's pretty hard. I remember doing keto before 424 00:24:36,520 --> 00:24:39,040 like and it'll take a few days to get into keto this, wouldn't 425 00:24:39,040 --> 00:24:41,280 it? And then just one thing, one 426 00:24:41,280 --> 00:24:43,720 lapse of concentration and you throw yourself out of it and 427 00:24:43,720 --> 00:24:44,640 you're back to start again. Not. 428 00:24:44,640 --> 00:24:48,120 Even thinking about it now, I've like, if you're fasting, like 429 00:24:48,120 --> 00:24:51,600 you could wreck a fast by walking past the biscuit bar and 430 00:24:51,600 --> 00:24:55,520 go custard cream fast, fast. God, yeah, it's ridiculous. 431 00:24:55,560 --> 00:24:57,640 And it's happened. It's happened many times. 432 00:24:57,800 --> 00:25:01,960 So, so you're doing the maths. Maths, not maths. 433 00:25:03,600 --> 00:25:04,920 How good has it been for you then? 434 00:25:04,920 --> 00:25:08,320 Because like you, you gave a little bit of background about 435 00:25:08,320 --> 00:25:10,440 what you've done, but you've been podiuming, you're not being 436 00:25:10,440 --> 00:25:12,760 just a runner, you've been podiuming and stuff like that. 437 00:25:12,800 --> 00:25:14,120 This is what it's helped you to do. 438 00:25:14,360 --> 00:25:18,760 So last year wasn't a very good season in regards to injury. 439 00:25:18,760 --> 00:25:27,880 I think there was a, a multitude of little events that added to 440 00:25:27,880 --> 00:25:31,120 the facts that it didn't go well for me last year. 441 00:25:31,120 --> 00:25:34,960 Now, outside of running this, this is where the injuries come 442 00:25:34,960 --> 00:25:36,400 from. So I've got a rare brain 443 00:25:36,400 --> 00:25:38,240 condition, right? And it's called trigeminal 444 00:25:38,240 --> 00:25:39,760 neuralgia. And we won't speak too much on 445 00:25:39,760 --> 00:25:41,520 it because I spoke about it on the last podcast. 446 00:25:41,560 --> 00:25:44,600 They can watch the next week. Click click here here they can 447 00:25:44,600 --> 00:25:48,800 watch that. But what that does is it affects 448 00:25:48,800 --> 00:25:54,880 my life in such a way that sometimes training is hard and 449 00:25:56,840 --> 00:26:01,760 other injuries and of then life has happened that have come in 450 00:26:01,760 --> 00:26:03,520 that it didn't. It wasn't really a good year for 451 00:26:03,520 --> 00:26:07,960 me last year. But Despite that, my DNF in 452 00:26:07,960 --> 00:26:12,560 Dragon's back, my 11 races before that, I pulled him every 453 00:26:12,560 --> 00:26:18,960 single race. So what math has done is it's 454 00:26:18,960 --> 00:26:23,520 enabled me to continue continually train like at such a 455 00:26:23,520 --> 00:26:27,760 level where if I turn up to a race, there's a good chance and 456 00:26:27,760 --> 00:26:29,560 podium and that's going to sound so far. 457 00:26:29,920 --> 00:26:32,920 Yeah. But no, you're confident in what 458 00:26:32,920 --> 00:26:35,000 you what you're you. It's giving you that confidence 459 00:26:35,000 --> 00:26:36,520 within yourself. So I'm going to die. 460 00:26:37,080 --> 00:26:40,480 It's it's giving you that base, as you said, to perform when it 461 00:26:40,480 --> 00:26:42,200 matters and the confidence as well. 462 00:26:42,200 --> 00:26:43,760 So I get it. Yeah. 463 00:26:43,760 --> 00:26:49,360 So it's sort of like it's the the building blocks of of my my 464 00:26:49,360 --> 00:26:53,360 whole fitness and my whole coaching philosophy that like 465 00:26:54,080 --> 00:26:56,480 it's not you should only run easy, right? 466 00:26:56,800 --> 00:27:00,480 Running at math will allow you to recover. 467 00:27:00,720 --> 00:27:02,920 And then when you're doing your hard sessions, you're going to 468 00:27:02,920 --> 00:27:06,400 see a couple of seconds increase on your Yasso 8 hundreds or 469 00:27:06,720 --> 00:27:09,080 getting that a little bit further on your hill sprints or 470 00:27:09,080 --> 00:27:12,880 holding that marathon pace a lot easier than what you would if 471 00:27:12,880 --> 00:27:15,480 you weren't doing your easy runs easy. 472 00:27:15,840 --> 00:27:18,480 Yeah, I bet that that's one thing I've always said and it's 473 00:27:18,480 --> 00:27:22,200 not necessarily the easy runs. I've always said zone 2 running 474 00:27:22,200 --> 00:27:25,280 is overrated and it's it's a similar heart rate zone. 475 00:27:25,440 --> 00:27:28,920 Same sort of bracket like and it's it's preached around, isn't 476 00:27:28,920 --> 00:27:30,760 it? Zone 2, zone 2 this zone 2, 477 00:27:30,760 --> 00:27:33,240 that's on to this. But the bottom line is people 478 00:27:33,240 --> 00:27:35,040 are fucking running easy runs too hard. 479 00:27:35,560 --> 00:27:37,520 Like yeah, yeah. And I said, as I said there, 480 00:27:37,520 --> 00:27:38,920 every run has to have a purpose, right? 481 00:27:38,920 --> 00:27:41,960 So if you go you you're weak and you go and I, I want to hit 80 K 482 00:27:41,960 --> 00:27:44,280 this week, right? What do these runs have to do? 483 00:27:44,720 --> 00:27:46,800 You have to have recovery, right? 484 00:27:46,920 --> 00:27:49,600 You have to have aerobic. And if you've built your pace, 485 00:27:49,760 --> 00:27:52,920 you have to have some sort of speed and then the long run. 486 00:27:53,280 --> 00:27:57,000 So every run has a purpose, but your easy run has to be easy. 487 00:27:57,120 --> 00:28:00,440 So whether it's zone 2, whether it's math, whether it's fucking 488 00:28:00,440 --> 00:28:02,880 crawling or walking backwards, I don't care. 489 00:28:03,000 --> 00:28:05,160 It has to be easy like. That's the hardest thing about 490 00:28:05,160 --> 00:28:08,720 it doing is actually bringing your pace down slow enough to 491 00:28:08,720 --> 00:28:10,640 get your heart into the the recovery zone. 492 00:28:11,320 --> 00:28:14,520 Yeah. And it's you naturally want to 493 00:28:14,960 --> 00:28:16,400 get into your pace and you can't. 494 00:28:16,400 --> 00:28:20,400 You have to hold yourself back. You mentioned Dragons back, one 495 00:28:20,400 --> 00:28:24,360 of the toughest races in the world, running from the top of 496 00:28:24,360 --> 00:28:28,280 Wales, all down the spine, right down to the bottom of South 497 00:28:28,280 --> 00:28:31,400 Wales. And you took that on. 498 00:28:31,400 --> 00:28:32,920 Was it last year? Last year, yeah. 499 00:28:33,600 --> 00:28:36,880 And you mentioned your DNF D, what happened? 500 00:28:37,040 --> 00:28:39,480 Right. So we'll, we'll roll back a few 501 00:28:39,480 --> 00:28:44,320 years. 1st 2021, I was entered to do Dragon's back part of a 502 00:28:44,320 --> 00:28:46,720 team of six of us from the Royal Welsh. 503 00:28:46,720 --> 00:28:51,920 It was when I was still serving as a soldier and I got diagnosed 504 00:28:51,920 --> 00:28:54,600 that year. So I put in a good couple of 505 00:28:54,600 --> 00:28:57,000 months training. But then I got diagnosed with my 506 00:28:57,000 --> 00:28:59,720 rare brain condition and I started having these electric 507 00:28:59,720 --> 00:29:03,080 shocks on my face. So I pulled out and that seed 508 00:29:03,080 --> 00:29:05,160 was planted. Then it was like, oh maybe one 509 00:29:05,160 --> 00:29:10,560 day we'll we'll get back there. So last year I signed up and 510 00:29:11,160 --> 00:29:15,040 training went decently in regards to fitness wise. 511 00:29:16,280 --> 00:29:24,320 I'd podium the 100K. I'd used a training run in Volga 512 00:29:24,320 --> 00:29:30,080 and come forth. So I was in decent shape, but I 513 00:29:30,080 --> 00:29:34,480 was carrying something that I didn't know in, in regards to an 514 00:29:34,480 --> 00:29:40,200 injury. So my hip had, I've had ACL 515 00:29:40,200 --> 00:29:43,160 reconstruction on my knee right in 2018. 516 00:29:43,920 --> 00:29:47,560 And the problem with, with us runners is once we've fixed some 517 00:29:47,760 --> 00:29:50,640 fixed something, that's it done and that's it. 518 00:29:50,640 --> 00:29:53,440 We, we leave it then. So I fixed the ACL and I was 519 00:29:53,440 --> 00:29:57,440 rigid with it. And once I'd done it, that was 520 00:29:57,440 --> 00:29:59,680 it. I just left it, but that's 521 00:29:59,680 --> 00:30:02,960 obviously fested. So what's happened and what I 522 00:30:02,960 --> 00:30:07,560 didn't realise until afterwards is I had a hip imbalancement. 523 00:30:07,760 --> 00:30:11,640 So my leg, the hip was tightened so my leg was shorter. 524 00:30:12,240 --> 00:30:15,880 So for about 18 months, I was training at this high volume, 20 525 00:30:15,880 --> 00:30:19,120 hours a week, running at pain scale 3 or 4, thinking, Oh my 526 00:30:19,200 --> 00:30:23,480 God, my hip is killing me without knowing that my hip was 527 00:30:23,480 --> 00:30:25,080 in balance. And I went to many 528 00:30:25,520 --> 00:30:28,680 professionals. I had acupuncture. 529 00:30:28,840 --> 00:30:30,480 Absolutely crap. For me, it didn't work. 530 00:30:31,840 --> 00:30:37,480 Cortisol made it 10 times worse. Yeah, really, really bad. 531 00:30:37,480 --> 00:30:38,840 I know they can. It can weaken. 532 00:30:38,880 --> 00:30:42,480 Yeah, it was terrible, honestly, from like I was worse after the 533 00:30:42,480 --> 00:30:44,160 cortisol than what it was before. 534 00:30:44,160 --> 00:30:47,640 Supposed to get rid of the pain. Yeah, but then I tried shockwave 535 00:30:47,640 --> 00:30:50,480 therapy, ultrasound, shockwave therapy. 536 00:30:50,480 --> 00:30:52,960 So they basically stick some gel on you and it's shockwave 537 00:30:52,960 --> 00:30:55,000 therapy and it's like electrical pulses. 538 00:30:55,640 --> 00:30:58,680 And that was like witchcraft. So I was running, then I was 539 00:30:58,680 --> 00:31:01,800 back running with like pain scale 2-3 maybe sometimes. 540 00:31:02,440 --> 00:31:07,920 So we get to the day, the race day, and the weather is fucking 541 00:31:07,920 --> 00:31:08,720 biblical. Welcome. 542 00:31:09,640 --> 00:31:12,560 To Wales baby. Day one I have never seen 543 00:31:12,560 --> 00:31:17,920 anything like it in my life. I had the Gotex jacket on from 544 00:31:17,920 --> 00:31:23,200 the start with a hood up. Guests of 50 / 5060 Man Hour 545 00:31:23,200 --> 00:31:28,320 winds and Shane, the race director at the start said that 546 00:31:29,600 --> 00:31:31,680 he's going to make a decision on the ground whether or not to go 547 00:31:31,680 --> 00:31:36,560 over crib Go. Now people that know me and 548 00:31:36,560 --> 00:31:39,560 people have followed me on social media and know my 549 00:31:39,880 --> 00:31:44,000 previous race results and I had the inboxes as well, right? 550 00:31:44,920 --> 00:31:48,080 But oh, he's going to go out too hard, right? 551 00:31:48,840 --> 00:31:50,800 And this, I saw them, I saw those comments. 552 00:31:50,800 --> 00:31:52,680 Yeah, yeah. So he's going to go how too? 553 00:31:52,680 --> 00:31:55,400 I I sent them to you tonight. Or he went out too hard. 554 00:31:56,440 --> 00:31:59,240 My heart rate was 108 average, right? 555 00:31:59,240 --> 00:32:03,720 I kept it tapered day one. It was 50K. 556 00:32:03,720 --> 00:32:07,920 My watch died and I felt really, really comfortable. 557 00:32:07,920 --> 00:32:11,440 The pain scale was like 3 or 4, but I was taking some 558 00:32:11,840 --> 00:32:13,800 painkillers every hour or so just to. 559 00:32:14,720 --> 00:32:20,800 Yeah, just just proofing every hour or so just to keep the pain 560 00:32:20,800 --> 00:32:24,600 at Bay, right. And we finished the day, we 561 00:32:24,600 --> 00:32:26,600 didn't go up over crypto crew in a pig track. 562 00:32:26,600 --> 00:32:32,320 Instead I finished the day in like 10 hours 30 and like low 563 00:32:32,320 --> 00:32:35,040 20th place. That's still good, right? 564 00:32:35,040 --> 00:32:37,240 Yeah. And that's me holding back. 565 00:32:37,240 --> 00:32:40,560 So in my mind I'm thinking fuck imagine he wasn't injured I'd be 566 00:32:40,560 --> 00:32:41,840 pushing the front. They'd be like that. 567 00:32:41,880 --> 00:32:45,560 That could make this could make or as I've already stated, I 568 00:32:45,560 --> 00:32:47,080 want to make running my full time. 569 00:32:47,360 --> 00:32:50,240 This could have been it like if it wasn't if it didn't have this 570 00:32:50,240 --> 00:32:54,240 hip issue. So we got back the end of day 571 00:32:54,240 --> 00:32:57,400 one. Any problem with Dragons back is 572 00:32:57,400 --> 00:33:02,280 vegan right? So after the worst 50K I've ever 573 00:33:02,280 --> 00:33:05,520 done in my life terrain wise, it was like 4000 meters for you. 574 00:33:05,520 --> 00:33:07,840 I think it's like 17 thousand 18,000 feet right? 575 00:33:08,440 --> 00:33:11,680 It was horrendous. I got back to be greeted with 576 00:33:11,680 --> 00:33:16,120 chickpea Curry. Yeah, you just want a burger, 577 00:33:16,120 --> 00:33:18,080 man. I wanted a burger, bro, some 578 00:33:18,080 --> 00:33:19,440 chicken legs, you know what I mean? 579 00:33:19,440 --> 00:33:25,160 I was ribs when I stopped as it, as it normally is with the 580 00:33:25,160 --> 00:33:28,600 races. My legs were, my hip was really, 581 00:33:28,600 --> 00:33:30,800 really sore. So I took like a little trigger 582 00:33:30,800 --> 00:33:34,840 point ball with me and I, I worked on the hip and I woke up 583 00:33:34,840 --> 00:33:38,240 day to thought, right, OK, we'll just take it easy again today, 584 00:33:38,240 --> 00:33:42,680 you know, excuse me, I'll set off at 6:00 just to give myself 585 00:33:42,840 --> 00:33:47,040 if my hip actually goes, excuse me, I can get to the finish. 586 00:33:47,920 --> 00:33:52,320 And I set off when I was like the faster runners usually leave 587 00:33:52,320 --> 00:33:54,960 a little bit later. Like, you know, Holly, I run 588 00:33:54,960 --> 00:34:00,880 with Holly, the 2nd place female Geordie most of day one. 589 00:34:02,920 --> 00:34:06,560 And then she was leaving a little bit later on day 2 and I 590 00:34:06,560 --> 00:34:12,080 was out on my own for about four or five hours, like in front of 591 00:34:12,159 --> 00:34:14,719 of the 6:00 AM pack. And I was feeling good. 592 00:34:14,719 --> 00:34:17,040 Like the pain scale again was two or three. 593 00:34:17,239 --> 00:34:20,159 Like for me, that's, that'd been my training. 594 00:34:21,000 --> 00:34:23,840 And then all of a sudden I, I was going up over a rocky 595 00:34:23,840 --> 00:34:27,880 section and I put my leg in between two rocks. 596 00:34:27,880 --> 00:34:30,639 And I thought, oh, I've scratched my leg there with, 597 00:34:30,719 --> 00:34:33,800 with the rocks and I pulled my foot out and there's no scar. 598 00:34:33,800 --> 00:34:36,800 I was like, what the fuck? And then I tried lifting my foot 599 00:34:36,800 --> 00:34:40,199 and I could not lift my toe and I had 11 K to the next 600 00:34:40,199 --> 00:34:41,400 checkpoint. I phoned the missus. 601 00:34:41,400 --> 00:34:43,920 Like I said, I don't know what I've done said, but my leg is 602 00:34:43,920 --> 00:34:48,440 fucked. SO11K took me three 3 1/2 hours 603 00:34:48,840 --> 00:34:52,520 to do 11 kilometres. Yeah, like a limp. 604 00:34:53,840 --> 00:34:58,520 Got to checkpoint with a good maybe 4 hours spare. 605 00:34:59,840 --> 00:35:02,840 And the staff were like, Oh yeah, come on, you can, you can 606 00:35:02,840 --> 00:35:03,880 walk the next. Yeah. 607 00:35:03,880 --> 00:35:05,840 And there's no doubt I could walk. 608 00:35:06,080 --> 00:35:08,880 It was 14 miles left. I said there's no doubt I could 609 00:35:08,880 --> 00:35:11,200 walk the 14 miles, but then what state am I going to be in at the 610 00:35:11,200 --> 00:35:13,400 end of it? Like I can't even lift my foot 611 00:35:13,400 --> 00:35:15,320 now. Like there's there's something 612 00:35:15,320 --> 00:35:17,080 wrong here. So I just pulled the pin, drove 613 00:35:17,080 --> 00:35:18,960 them misses. She really dropped me off the 614 00:35:18,960 --> 00:35:21,960 day before North Wales. She had to drive up to, to get 615 00:35:21,960 --> 00:35:25,160 me again and, and drop me back when I went to the hospital. 616 00:35:25,640 --> 00:35:28,200 And initially they couldn't see anything because of the swelling 617 00:35:28,200 --> 00:35:32,240 and the X-ray because obviously it was so soon after. 618 00:35:32,800 --> 00:35:38,800 But then it was they found out that it was a from the MRI that 619 00:35:38,800 --> 00:35:40,920 there was a tibial stress fracture. 620 00:35:41,240 --> 00:35:44,040 So my shin was gone do. You think that's through the 621 00:35:44,040 --> 00:35:46,840 race or through your training? I think it's through that hip 622 00:35:46,840 --> 00:35:50,280 imbalancement. So the 20 hours of week training 623 00:35:50,280 --> 00:35:53,720 a week has culminated. I've come to the race and it's 624 00:35:53,720 --> 00:35:55,680 just gone. Not we've had enough because 625 00:35:55,680 --> 00:35:58,520 it's been compensating. And that was it. 626 00:35:58,880 --> 00:36:03,840 And some breaking news for you. I was going to go back this 627 00:36:03,840 --> 00:36:07,560 year. My regiment agreed to gift to 628 00:36:07,560 --> 00:36:15,760 soldiers ex soldiers a place and Friday morning confirmation 629 00:36:16,640 --> 00:36:20,160 combust. No what was it like a charity 630 00:36:20,160 --> 00:36:22,400 thing or was the actual? No, no the actual. 631 00:36:22,760 --> 00:36:25,320 No, the actual race. Dragons back. 632 00:36:26,760 --> 00:36:29,080 I I swear, Yeah. Is it actually? 633 00:36:29,080 --> 00:36:31,720 I saw, I swear I saw something about them being in trouble. 634 00:36:31,920 --> 00:36:35,280 Before they put out a statement saying, oh, we may be going into 635 00:36:35,280 --> 00:36:37,800 liquidation. Yeah, Friday on an e-mail. 636 00:36:37,800 --> 00:36:39,400 They're gone. I said that, yeah, it's a big 637 00:36:39,400 --> 00:36:40,480 shame. That's a big shame. 638 00:36:40,880 --> 00:36:42,240 I mean, like how how do you feel that? 639 00:36:42,240 --> 00:36:45,040 Because obviously this was your chance for redemption against 640 00:36:45,040 --> 00:36:47,040 that race or you don't bothered, you just. 641 00:36:47,160 --> 00:36:49,280 I'm not one of those that gets caught up like it's my first 642 00:36:49,280 --> 00:36:52,800 ever DNF, right? Don't get me wrong in in over 20 643 00:36:52,800 --> 00:36:55,440 years of racing it's my first ever DNF. 644 00:36:55,440 --> 00:36:59,960 I've never pulled out before, but I'm not one of those that 645 00:36:59,960 --> 00:37:04,960 gets caught up on on having to go back and put it to bed. 646 00:37:06,080 --> 00:37:09,680 The question then becomes, what do I replace it with? 647 00:37:10,240 --> 00:37:12,880 That is the question. So I've got a few ideas in my 648 00:37:12,880 --> 00:37:15,920 head, but whether they make sense. 649 00:37:16,240 --> 00:37:18,400 Would you ever entertain the idea of a personal challenge? 650 00:37:18,400 --> 00:37:20,000 Yeah, this is. So this is what I'm thinking. 651 00:37:20,000 --> 00:37:25,840 So I'm, I don't know why, but Bob Graham has always been like 652 00:37:25,960 --> 00:37:28,800 on one of my. So Bob Graham is a route up in 653 00:37:28,800 --> 00:37:30,280 It's the pen pen. Yeah. 654 00:37:30,280 --> 00:37:36,160 So it's 64 miles and the the goal is 24 hours. 655 00:37:36,240 --> 00:37:40,320 And I think there's only like, correct me if I'm wrong, 656 00:37:40,320 --> 00:37:42,320 Internet. I think there's only like 300 657 00:37:42,320 --> 00:37:44,240 people that have ever done in Sep 24. 658 00:37:44,360 --> 00:37:48,080 I don't know the exact number. I want to go into a double Bob. 659 00:37:48,440 --> 00:37:50,000 That's a big one. A double Bob. 660 00:37:50,480 --> 00:37:53,040 Double Bob without stopping. Double Bob, Yeah. 661 00:37:53,680 --> 00:37:55,280 Round and then run back the other way. 662 00:37:55,600 --> 00:37:57,960 I don't know yet. Or just round the same time. 663 00:37:57,960 --> 00:37:58,840 Same time. You don't. 664 00:37:58,840 --> 00:38:01,400 Know I don't know. So it's one of the things just 665 00:38:01,400 --> 00:38:05,080 like what do I what do I do? How do I fill the gap because 666 00:38:05,080 --> 00:38:10,240 I'm starting back training and for me, I've always had to 667 00:38:10,520 --> 00:38:14,240 validate myself at least like once a year, you know like I'm 668 00:38:14,520 --> 00:38:16,440 still capable of doing tough shit. 669 00:38:16,800 --> 00:38:23,280 Like last year I had the FKT on my 40th birthday, but this year 670 00:38:23,280 --> 00:38:26,040 I've tried with without Dragons back and I was gone. 671 00:38:26,040 --> 00:38:31,520 So whether I do the Bob Graham because that's logistically for 672 00:38:31,520 --> 00:38:39,520 me easy in regards to time off work or could I squeeze jorgling 673 00:38:41,000 --> 00:38:44,880 from John O Grotz to Land's End or Land's End to John O Grotz? 674 00:38:44,880 --> 00:38:47,240 How long would you look at doing it? 675 00:38:47,240 --> 00:38:52,480 Well, I know the records like 10 days or some somewhere 676 00:38:52,480 --> 00:38:56,080 thereabouts. I wouldn't be in record shape by 677 00:38:56,160 --> 00:39:03,560 September, but rather than going for a record completing in 678 00:39:03,560 --> 00:39:05,800 September where that could be something I could work around 679 00:39:05,800 --> 00:39:09,040 with regards to work. There's no way of being record 680 00:39:09,040 --> 00:39:15,480 ship because because of the letter lay up that I've had from 681 00:39:15,480 --> 00:39:19,440 training and the injury, I'm only just coming back now. 682 00:39:19,440 --> 00:39:23,520 So it's like way too. If I had like a year, 18 months 683 00:39:23,520 --> 00:39:28,760 of training, this was back end of 2324, I would have gone for 684 00:39:28,760 --> 00:39:31,840 it. This could be like, it's like a 685 00:39:31,840 --> 00:39:35,440 stepping stone onto next year's big one of what you're going to 686 00:39:35,440 --> 00:39:37,600 do like. So yeah, there's plenty to what 687 00:39:37,600 --> 00:39:39,480 gets you fired up. What's what's the one that like 688 00:39:39,480 --> 00:39:41,480 goes like you're like, yeah, I like that one. 689 00:39:41,640 --> 00:39:47,280 I like the sound of that. I've do you know what, as I, as 690 00:39:47,280 --> 00:39:52,120 I stated earlier before, I think it's for me it's about longevity 691 00:39:52,120 --> 00:39:57,960 and like self-awareness of being able to know that I can go out 692 00:39:57,960 --> 00:40:00,280 and still like it's weird, right? 693 00:40:00,440 --> 00:40:05,320 But when I'm training, distances become my norm and that's what 694 00:40:05,320 --> 00:40:06,880 I'm working towards like right now. 695 00:40:06,880 --> 00:40:11,960 So well as before I could last year, I could get up in the 696 00:40:11,960 --> 00:40:15,320 morning going to 25 K and that'd be a baseline for me. 697 00:40:15,320 --> 00:40:17,600 I wouldn't. I wouldn't have to worry about 698 00:40:17,760 --> 00:40:21,880 yeah, but but in in my mind I'm like, I'm not at the point yet 699 00:40:21,880 --> 00:40:26,240 where 25 K is feeling just like I could go off 25K, come back 700 00:40:26,240 --> 00:40:29,800 and go and do the next day. At the moment that for me is 8 701 00:40:29,800 --> 00:40:32,840 miles, right. So I'm I'm quite a which is 12 702 00:40:32,840 --> 00:40:33,920 Ki. Was going to say you're 703 00:40:33,920 --> 00:40:35,720 switching in between distances now like. 704 00:40:36,400 --> 00:40:40,720 I'm trying to my my mind here SO202016 miles. 705 00:40:41,160 --> 00:40:42,920 So I'm half it at the moment right. 706 00:40:43,880 --> 00:40:49,360 So I rather than races are firing me up, it's more the, the 707 00:40:49,360 --> 00:40:54,560 ability to keep doing this and having like just to myself, like 708 00:40:54,960 --> 00:40:58,960 when I'm going out knowing that I could go and run a marathon on 709 00:40:58,960 --> 00:41:03,720 the weekend without any training like that, overall fitness or 710 00:41:03,720 --> 00:41:06,640 preparedness then. But in regards to races, I would 711 00:41:06,640 --> 00:41:08,960 like to go. I've been to South Africa, I've 712 00:41:08,960 --> 00:41:12,920 run from Spain to France. I would like to go and do 713 00:41:14,160 --> 00:41:17,680 something like Western States or Hard Rock somewhere over there. 714 00:41:17,960 --> 00:41:21,840 I've never raced in the states so probably those are if if if 715 00:41:21,840 --> 00:41:25,720 there were any races there was. It was UT MB for for the longest 716 00:41:25,720 --> 00:41:28,040 of time, but the path there is just ridiculous. 717 00:41:29,320 --> 00:41:32,080 And all cost money. It all costs a lot of money, all 718 00:41:32,080 --> 00:41:37,640 these races and stuff. Leigh, you've spoken about this 719 00:41:37,640 --> 00:41:39,840 matter quite a lot. I've seen on your socials. 720 00:41:41,320 --> 00:41:45,560 What's your beef with Strava? We'll talk about the platform 721 00:41:45,560 --> 00:41:48,200 1st and then what's your beef with the Strava user? 722 00:41:48,200 --> 00:41:50,200 We'll come out because the Strava Police series you did was 723 00:41:50,200 --> 00:41:52,240 awesome. What's your beef with Strava the 724 00:41:52,240 --> 00:41:55,960 platform? Again, I think going back to our 725 00:41:55,960 --> 00:42:01,360 initial conversation right where what somebody else is doing 726 00:42:01,360 --> 00:42:06,880 shouldn't really have a negative impact on on anybody like myself 727 00:42:06,960 --> 00:42:10,520 included. But the shit I see posted on 728 00:42:10,520 --> 00:42:14,440 there, it's just like sometimes I'm like, should I reply? 729 00:42:14,560 --> 00:42:20,680 No, just leave it. Strava can be a great tool for 730 00:42:21,600 --> 00:42:23,920 it's like Facebook and there you've got you can add photos 731 00:42:23,920 --> 00:42:27,920 now you can add videos, you can you can add comments, but the 732 00:42:27,920 --> 00:42:30,680 garbage gets posted on there because of the lack of knowledge 733 00:42:32,360 --> 00:42:37,600 and the cheating. The cheating on Strava is rife. 734 00:42:38,040 --> 00:42:47,440 Like so blatant that they'd even name a a activity that was a 735 00:42:47,440 --> 00:42:50,760 bike ride, but they've saved it as a run just to get all the 736 00:42:50,760 --> 00:42:53,280 Koms. They'll name it as nice morning 737 00:42:53,280 --> 00:42:55,640 bike ride. No, fucking change it to run. 738 00:42:56,520 --> 00:43:00,400 You've taken everybody's. Koms yeah, it's dreadful because 739 00:43:00,440 --> 00:43:04,080 if if it's taken your king of the hill, king of the what was 740 00:43:04,080 --> 00:43:05,080 it? King of the mile, king of the 741 00:43:05,080 --> 00:43:07,920 thing, king of the mountain. It's going to rile you up. 742 00:43:07,960 --> 00:43:09,760 Yeah. Because you did not didn't have 743 00:43:09,760 --> 00:43:11,440 a back and forward with someone. You, you right. 744 00:43:11,440 --> 00:43:13,960 Explain to the guy you had a series called the Strava Police. 745 00:43:14,160 --> 00:43:15,520 I loved it. It was my favorite series. 746 00:43:15,520 --> 00:43:17,800 You need to bring it back. Where you would call out people 747 00:43:17,800 --> 00:43:19,720 that would been cheating. Yeah. 748 00:43:19,720 --> 00:43:22,160 And you'd go in, you'd have a little deer stalk, a hat on and 749 00:43:22,160 --> 00:43:24,800 like magnifying glass. It's my favorite pastime, right? 750 00:43:24,800 --> 00:43:31,800 So back when, let's say I do a route and then because my stakes 751 00:43:31,800 --> 00:43:34,640 are small or whatever, run, there's always going to be 752 00:43:34,640 --> 00:43:42,360 segments on on a run, right? So I was after a run, I'd sit on 753 00:43:42,360 --> 00:43:44,640 Strava and I go out. What did I do on our segment? 754 00:43:45,080 --> 00:43:46,760 Click on it. Whose top? 755 00:43:47,360 --> 00:43:49,440 Let's say it's a kilometer, right? 756 00:43:49,440 --> 00:43:53,080 A kilometer segment. I click on it and I go one 757 00:43:53,080 --> 00:43:55,640 minute 40. Fuck right off. 758 00:43:56,080 --> 00:43:59,360 Click on it, scroll right down. Check his cadence. 759 00:43:59,480 --> 00:44:04,720 Nilpwa cunt on the bike, right? Excuse my French, he's on the 760 00:44:04,720 --> 00:44:09,080 bike, right? So I I then know that he hasn't 761 00:44:09,080 --> 00:44:10,400 done that segment. He's peddled it. 762 00:44:11,440 --> 00:44:13,880 I've caught many of my mates as well that I've gone for a run 763 00:44:13,960 --> 00:44:17,280 and then not turned the watch off, gone in the car, gone up a 764 00:44:17,280 --> 00:44:19,800 hill taking the KOM. I'm like, you need the changes. 765 00:44:20,120 --> 00:44:23,080 Like you can snip it now you can go on Strava and snip it. 766 00:44:23,320 --> 00:44:27,720 Not that Koms matter, but I think that the reason I brought 767 00:44:27,720 --> 00:44:30,280 out Strava police. So what I used to do is I used 768 00:44:30,280 --> 00:44:33,880 to film myself going through these segments and then going 769 00:44:33,880 --> 00:44:36,680 online and reporting them again. I'm flagged so they get taken 770 00:44:36,680 --> 00:44:40,080 down and it wasn't necessarily myself either for the for the 771 00:44:40,080 --> 00:44:42,360 next person in line. I I wouldn't care. 772 00:44:42,880 --> 00:44:47,000 Like I was doing it because rage bathing really right. 773 00:44:47,640 --> 00:44:51,640 And it's funny because like, let's say there's there's a lad 774 00:44:51,640 --> 00:44:54,600 in my steak, there's a beast and then somebody's taking this Co 775 00:44:54,600 --> 00:44:56,520 and I'll be like I'll interrogate him. 776 00:44:56,520 --> 00:44:59,240 And we, there was this one time where I was on, I was on 777 00:44:59,240 --> 00:45:03,760 Instagram and I didn't know the guy who was following me, right? 778 00:45:04,040 --> 00:45:06,920 I've got like 10,000 followers, but I didn't know he's following 779 00:45:06,920 --> 00:45:08,800 me. And I pinged this Strava police 780 00:45:08,800 --> 00:45:11,360 and it was about him. And I think it's, it's on my, 781 00:45:11,440 --> 00:45:13,000 it's on my Instagram at the moment. 782 00:45:13,120 --> 00:45:16,520 And I'm not sure if the comments are being deleted, but he was, 783 00:45:17,960 --> 00:45:20,080 he was on the bike and he'd saved it as a run. 784 00:45:20,080 --> 00:45:23,080 And we had this back and forth and I was like, it's not hard to 785 00:45:23,080 --> 00:45:26,440 do, just go on to Strava. And yeah, he hadn't taken any of 786 00:45:26,440 --> 00:45:28,400 my Koms. I hadn't even run part of it. 787 00:45:28,400 --> 00:45:32,280 It's just my part of the Strava police and we must have had this 788 00:45:32,280 --> 00:45:35,240 back and forth for, I don't know, a good couple of days. 789 00:45:35,480 --> 00:45:36,960 And I was like, it's not fucking hard. 790 00:45:36,960 --> 00:45:40,920 Just go on to the run and change it from run to ride because 791 00:45:40,920 --> 00:45:43,800 you've taken all the Koms off everybody and I said you haven't 792 00:45:43,800 --> 00:45:45,560 even run. Oh yeah. 793 00:45:45,560 --> 00:45:48,760 And we had we had some back and forth on it, but it's rage B 794 00:45:48,760 --> 00:45:49,280 it's fun. I. 795 00:45:49,680 --> 00:45:51,160 Like it. I think it's you're, you're 796 00:45:51,160 --> 00:45:54,240 doing a service. Yeah, for all the runners out 797 00:45:54,240 --> 00:45:56,800 there who's slogging their nuts off, getting good times and then 798 00:45:56,800 --> 00:45:59,840 being taken away by these people, see whether they've done 799 00:45:59,840 --> 00:46:02,440 it intentionally or not. And most of it's not there. 800 00:46:02,680 --> 00:46:05,760 Yeah, most of most of it is an Internet channel, Yeah, but 801 00:46:05,800 --> 00:46:07,880 you've got the fucking option at the end, right? 802 00:46:08,080 --> 00:46:11,440 If you go out now and you do a run and you've parked your car 803 00:46:11,440 --> 00:46:13,880 somewhere and you forgot to turn, turn your watch off, 804 00:46:13,880 --> 00:46:16,000 right? And you think, oh fuck, you 805 00:46:16,000 --> 00:46:19,280 realize when you a couple of kilometers in the car I've I've 806 00:46:19,280 --> 00:46:22,680 left my watch on, you can go on to Strava and snip the fucking 807 00:46:22,680 --> 00:46:25,000 run. Yeah, don't be like, don't be 808 00:46:25,000 --> 00:46:28,360 the guy that leaves you running and take every KOM like. 809 00:46:28,800 --> 00:46:30,880 You're doing yourself a disservice as well because then 810 00:46:31,080 --> 00:46:33,320 how can you compare if you've improved if you're ever going to 811 00:46:33,320 --> 00:46:35,920 run up that hill because you can't beat bloody an engine 812 00:46:35,920 --> 00:46:38,400 driving up there. I thought you were doing a great 813 00:46:38,400 --> 00:46:38,960 service. I want. 814 00:46:39,000 --> 00:46:41,160 If there's anything you will bring back now, please bring 815 00:46:41,160 --> 00:46:42,600 back the straw. But I'm going to have to, I 816 00:46:42,600 --> 00:46:47,520 think, yeah, because the reception from it as well is I 817 00:46:47,520 --> 00:46:51,880 did stop after that guy, mind. Like when we add that back and 818 00:46:51,880 --> 00:46:53,600 forth? Or maybe this is a bit close to 819 00:46:53,600 --> 00:46:55,840 the bonely? Because you can do upset people 820 00:46:56,000 --> 00:46:59,200 sort of thing. Hey, let's see what happens. 821 00:46:59,360 --> 00:47:01,400 Yeah, it's a bit close to born, I thought. 822 00:47:01,400 --> 00:47:03,880 You know what? Like this is really a fact for 823 00:47:03,880 --> 00:47:05,840 me. It was just like, it wasn't even 824 00:47:05,840 --> 00:47:08,640 my KOMU stealing, you know? I was doing it for rage bait. 825 00:47:08,840 --> 00:47:11,800 Why don't you do it so you you blank out their name so the 826 00:47:11,800 --> 00:47:14,040 video is still about their segments, still about their 827 00:47:14,040 --> 00:47:15,440 time, but you blanket like it's all. 828 00:47:15,640 --> 00:47:16,960 Yeah, what I did on the second one. 829 00:47:17,600 --> 00:47:20,080 Yeah, well, yeah. And then I will message these 830 00:47:20,080 --> 00:47:23,200 person personally and I will inform them and stuff like that. 831 00:47:23,800 --> 00:47:27,480 The the one we're talking about the the very first one I I outed 832 00:47:27,480 --> 00:47:30,480 him like his driver handler works his picture. 833 00:47:31,320 --> 00:47:35,840 You are a fucking cheat. So yeah, maybe for the I can 834 00:47:35,880 --> 00:47:38,080 understand, yeah. When I was like, Joe, I've taken 835 00:47:38,080 --> 00:47:41,160 some shit for that. Maybe I'll blank out the name. 836 00:47:41,440 --> 00:47:43,160 Yeah, maybe. Maybe that's a good idea. 837 00:47:43,160 --> 00:47:44,640 Maybe that's a good idea. We'll see. 838 00:47:45,080 --> 00:47:46,720 Lee, how can people follow you, man? 839 00:47:48,200 --> 00:47:51,040 I'm not as active as I should be on YouTube, but that's something 840 00:47:51,040 --> 00:47:55,320 I'd like to push Is my YouTube Swissly runs ultras and then on 841 00:47:55,320 --> 00:48:00,600 Instagram it's Lee runs ultras. But as we spoke about, I am 842 00:48:00,600 --> 00:48:05,480 trying to push. My coaching website is being 843 00:48:05,480 --> 00:48:07,720 built at the moment and it's called Mission Ultra. 844 00:48:07,720 --> 00:48:09,560 So it'll be Mission ultra.co.uk I. 845 00:48:09,840 --> 00:48:12,040 Like that name Mission Ultra. But I think that's good. 846 00:48:12,040 --> 00:48:14,600 Like you've demonstrated, like you're obviously a student or a 847 00:48:14,600 --> 00:48:17,840 practitioner of the math. You've shown that it works your 848 00:48:17,840 --> 00:48:20,960 podium in races. You're taking on some of the 849 00:48:20,960 --> 00:48:24,640 biggest races in the world. If people want to run an ultra 850 00:48:24,640 --> 00:48:26,680 and stuff, you're the man to get old of. 851 00:48:26,800 --> 00:48:28,640 You're the man to get old of. Lee. 852 00:48:28,640 --> 00:48:30,520 Thank you very much my man. Cheers bro, cheers. 853 00:48:30,520 --> 00:48:33,200 For coming down, congratulations, you made it to 854 00:48:33,200 --> 00:48:35,560 the end of the episode. If you found value in it, please 855 00:48:35,560 --> 00:48:37,440 leave us a review or drop us a comment below. 856 00:48:37,440 --> 00:48:39,320 And to make sure you don't miss another one, make sure you 857 00:48:39,320 --> 00:48:41,400 follow and subscribe. Thanks for watching. 858 00:49:27,560 --> 00:49:27,640 The.