1 00:00:01,120 --> 00:00:06,560 Hello and welcome to Get Strong and Prosper, the podcast where 2 00:00:06,560 --> 00:00:09,720 we help you move strong, fuel well, and perform with 3 00:00:09,800 --> 00:00:12,000 confidence. It's real coaching for real 4 00:00:12,000 --> 00:00:15,040 people with real results. And today I want to share an 5 00:00:15,040 --> 00:00:18,480 analogy with you that I use a lot in my coaching. 6 00:00:18,480 --> 00:00:21,920 It's one that I find lands really clearly with runners who 7 00:00:21,920 --> 00:00:25,200 are working hard but not getting the results they feel they 8 00:00:25,200 --> 00:00:27,920 should be getting. And they're instinctively 9 00:00:27,920 --> 00:00:30,600 reaching for the same solution every time. 10 00:00:30,600 --> 00:00:34,200 And that solution always been to just add more, right, more 11 00:00:34,200 --> 00:00:37,680 miles, more sessions, more effort, more everything. 12 00:00:38,040 --> 00:00:40,560 And I do understand that instinct, right? 13 00:00:40,560 --> 00:00:43,880 If you feel like, you know, you're not get, you're not 14 00:00:43,880 --> 00:00:46,680 getting the results you want. I just need to do more, right? 15 00:00:46,800 --> 00:00:49,080 I'm clearly not doing enough. That must be it. 16 00:00:49,080 --> 00:00:51,000 So the solution must be to do more. 17 00:00:51,400 --> 00:00:56,360 I but I find this is very rarely ever the solution. 18 00:00:57,240 --> 00:01:01,720 And this is where my analogy comes in today. 19 00:01:01,840 --> 00:01:05,120 And I think this reframe can be really helpful to help me see 20 00:01:05,120 --> 00:01:08,320 how you look at training and where the real gains are 21 00:01:08,320 --> 00:01:11,120 actually hiding. So my analogy is all around a 22 00:01:11,120 --> 00:01:14,640 bucket, right? I want you to imagine your 23 00:01:14,880 --> 00:01:19,280 training is like a bucket and your job is to keep that bucket 24 00:01:19,280 --> 00:01:22,560 as full as possible, right? We want to be adding sessions to 25 00:01:22,560 --> 00:01:26,040 our training. We want to be seeing results and 26 00:01:26,720 --> 00:01:29,720 the water in this analogy, if we're adding water into the 27 00:01:29,720 --> 00:01:32,360 bucket, the water is like your effort, right? 28 00:01:32,360 --> 00:01:36,400 So adding water into bucket is like putting effort into your 29 00:01:36,400 --> 00:01:40,520 training. And we want to be filling that 30 00:01:40,520 --> 00:01:44,280 bucket with effort and we want to be seeing good results off 31 00:01:44,280 --> 00:01:47,080 the back of it right Now, I want you to imagine you're putting 32 00:01:47,080 --> 00:01:50,760 water in the bucket every day. You're continually showing up. 33 00:01:50,760 --> 00:01:53,200 You put in effort, right? You put an effort into your 34 00:01:53,200 --> 00:01:59,040 training and you're filling it up, but you're not seeing 35 00:01:59,040 --> 00:02:01,240 results as fast as you like, right? 36 00:02:01,240 --> 00:02:03,840 And actually you're kind of wondering, is this even going 37 00:02:03,840 --> 00:02:07,480 anywhere? And then you realise the bucket 38 00:02:07,560 --> 00:02:12,160 has a hole on it, in it. And so you've been adding water 39 00:02:12,160 --> 00:02:14,360 to this bucket, you've been adding more and more effort to 40 00:02:14,360 --> 00:02:16,040 your training, but there's a hole in it. 41 00:02:16,040 --> 00:02:19,560 So every time you add water, that water is actually just 42 00:02:19,560 --> 00:02:21,760 seeping out, right? That effort you've been adding 43 00:02:21,760 --> 00:02:26,160 into your training is actually just quietly seeping away. 44 00:02:26,800 --> 00:02:30,800 So no matter how much water you pour into the bucket, no matter 45 00:02:30,800 --> 00:02:35,200 how much effort you put into your training, the effort is 46 00:02:35,200 --> 00:02:37,440 consistently leaking away over time. 47 00:02:37,440 --> 00:02:39,720 So it never quite feels the way it should, right? 48 00:02:39,880 --> 00:02:43,680 Progress never quite accumulates the way that your effort 49 00:02:43,680 --> 00:02:45,360 deserves. And the harder you work, the 50 00:02:45,360 --> 00:02:48,280 more water you put in, the more effort you put in, the more 51 00:02:48,280 --> 00:02:51,400 you're actually losing because it doesn't matter how much 52 00:02:51,400 --> 00:02:53,440 effort you put in, it doesn't matter how much water you put in 53 00:02:53,440 --> 00:02:55,920 the bucket, the hole is still there. 54 00:02:56,000 --> 00:02:57,960 You're not touched the hole, you've not addressed it. 55 00:02:58,320 --> 00:03:00,800 So all of that effort, all of that water is just going to 56 00:03:00,800 --> 00:03:04,360 eventually seep out. Now, what would you do if you 57 00:03:04,360 --> 00:03:07,720 had an actual bucket with a hole in it and your goal was to keep 58 00:03:07,720 --> 00:03:10,600 it full? Would you just keep adding water 59 00:03:10,600 --> 00:03:13,240 or keep adding it faster? And might, you might do that at 60 00:03:13,240 --> 00:03:15,000 the start, right? That might be your tactic at the 61 00:03:15,000 --> 00:03:16,840 start. But surely you can appreciate 62 00:03:16,840 --> 00:03:18,840 with this analogy, you eventually would get exhausted, 63 00:03:18,840 --> 00:03:21,080 right? Because you're just going to 64 00:03:21,080 --> 00:03:23,760 have to keep adding, adding, adding more, faster and faster 65 00:03:23,760 --> 00:03:25,760 and faster. And that you're just going to 66 00:03:25,840 --> 00:03:27,840 put more and more effort. You're going to get being more 67 00:03:27,840 --> 00:03:30,880 and more tired and exhausted. And it doesn't matter how long 68 00:03:30,880 --> 00:03:34,080 you do it for, eventually you're going to have to stop and 69 00:03:34,080 --> 00:03:36,720 there's a hole in it. So that effort is just going to 70 00:03:36,720 --> 00:03:41,040 leak out eventually. And actually sometimes the more 71 00:03:41,040 --> 00:03:43,200 you put in, you're actually, sometimes you create an even 72 00:03:43,200 --> 00:03:45,200 bigger hole. The problem's actually getting 73 00:03:45,200 --> 00:03:46,880 bigger. It's not getting smaller. 74 00:03:46,880 --> 00:03:52,040 So either the hole is going to stay right in your training and 75 00:03:52,040 --> 00:03:54,880 it's going to be there and efforts quietly seeping away or 76 00:03:54,880 --> 00:03:57,240 actually leaving it unaddressed. Sometimes it's actually going to 77 00:03:57,240 --> 00:04:00,200 get bigger and bigger. And training works exactly the 78 00:04:00,200 --> 00:04:03,240 same way. So the question should become, 79 00:04:03,320 --> 00:04:05,400 what are the holes in your training? 80 00:04:05,400 --> 00:04:07,040 Where are the holes in your bucket? 81 00:04:07,720 --> 00:04:10,760 What are the things that are causing your training effort to 82 00:04:10,760 --> 00:04:13,960 leak away? Rather than accumulate that 83 00:04:13,960 --> 00:04:16,480 effort, allow the water to gather in the bucket like it 84 00:04:16,480 --> 00:04:19,120 should. And in my experience, the holes 85 00:04:19,120 --> 00:04:21,880 can come in several forms. And I want to walk you through 86 00:04:21,880 --> 00:04:24,920 some of the most common ones because I think hearing them 87 00:04:24,920 --> 00:04:29,040 laid out clearly can help you identify some of those more 88 00:04:29,040 --> 00:04:31,800 obvious holes in your training that maybe you, I haven't seen, 89 00:04:31,800 --> 00:04:33,760 or maybe you've been ignoring. Right. 90 00:04:33,760 --> 00:04:36,880 And when you hear them, you can start to realise. 91 00:04:37,080 --> 00:04:40,040 Ah, yeah, I, I think that is a hole that's in my training and 92 00:04:40,040 --> 00:04:41,960 it's looking at that and thinking, right. 93 00:04:41,960 --> 00:04:47,280 And unless I can go, I can avoid this as much as I want and I can 94 00:04:47,280 --> 00:04:49,840 keep adding effort, I can keep adding more. 95 00:04:50,240 --> 00:04:55,240 But the unless I finally address this issue, unless I finally 96 00:04:55,240 --> 00:04:58,920 address this hole, my effort is going to keep seeping out. 97 00:04:58,920 --> 00:05:02,040 So it's like, do you want to prolong this and keep adding an 98 00:05:02,040 --> 00:05:03,640 extra effort? It's going to go to waste. 99 00:05:03,640 --> 00:05:07,560 Or do you actually want to identify the hole, fix it, and 100 00:05:07,560 --> 00:05:10,160 then when you actually do add water into the bucket, when you 101 00:05:10,160 --> 00:05:13,520 do add effort to training, it actually sticks and goes 102 00:05:13,520 --> 00:05:16,240 somewhere. So one of the 1st and common 103 00:05:16,240 --> 00:05:20,360 holes that I see in people's training is inadequate recovery. 104 00:05:20,920 --> 00:05:25,200 And recovery is not optional. I know as I've worked with 105 00:05:25,200 --> 00:05:28,000 particularly a lot of runners and endurance athletes, and I 106 00:05:28,000 --> 00:05:30,560 know a lot of people get into running because they love 107 00:05:30,560 --> 00:05:32,400 running right? And they want to do it as much 108 00:05:32,400 --> 00:05:35,080 as possible and they want to be doing the action. 109 00:05:35,360 --> 00:05:39,200 And so much focus on progress is like, well, the progress I've 110 00:05:39,200 --> 00:05:42,400 got to be doing, but that is only half the job. 111 00:05:42,760 --> 00:05:47,200 I tell my runners all the time, the adaptation actually happens 112 00:05:47,200 --> 00:05:50,280 in recovery. The training is the stimulus. 113 00:05:50,280 --> 00:05:53,680 That's the signal to the body of like, oh, I need to get stronger 114 00:05:53,680 --> 00:05:55,200 here. I need to get faster. 115 00:05:56,000 --> 00:05:58,240 You know, I'm, I'm requiring more of you. 116 00:05:58,560 --> 00:06:02,480 But it's ability to actually do that and do that better and 117 00:06:02,480 --> 00:06:06,840 stronger or faster next time is all down to your recovery. 118 00:06:06,840 --> 00:06:08,680 That is when the adaptation happens. 119 00:06:08,680 --> 00:06:13,080 That is when your body heals, grows back stronger, and is able 120 00:06:13,080 --> 00:06:15,720 to have that requirement for the next time or in the future. 121 00:06:16,200 --> 00:06:19,320 So it's where your body rebuilds from the stress of training and 122 00:06:19,320 --> 00:06:21,360 comes back stronger. And when recovery is 123 00:06:21,360 --> 00:06:25,080 insufficient, the training stress you're applying doesn't 124 00:06:25,360 --> 00:06:28,160 fully convert into those fitness games that you've been working 125 00:06:28,160 --> 00:06:30,240 hard for. So you're pouring again, you're 126 00:06:30,240 --> 00:06:34,640 pouring water into a bucket where the hole in this case is 127 00:06:34,640 --> 00:06:37,160 recovery. And the harder you train without 128 00:06:37,160 --> 00:06:39,960 addressing it, the more you're going to lose. 129 00:06:40,240 --> 00:06:43,520 So you're just having more sessions on an under recovered 130 00:06:43,520 --> 00:06:46,240 body. It isn't actually building you 131 00:06:46,240 --> 00:06:49,760 more fitness because it hasn't had the proper time and quality 132 00:06:49,760 --> 00:06:52,320 of recovery to do that. So you're actually just 133 00:06:52,320 --> 00:06:55,600 accumulating more fatigue. So in that case the hole is 134 00:06:55,600 --> 00:06:58,120 actually getting bigger. So you're putting more and more 135 00:06:58,120 --> 00:07:00,600 and more effort in, but you're not actually getting the gains 136 00:07:00,600 --> 00:07:02,080 in return. If anything, you're becoming 137 00:07:02,080 --> 00:07:04,200 more fatigue, just setting yourself up for injury. 138 00:07:04,640 --> 00:07:08,080 So if you're listening to this and think, yeah, I, I don't 139 00:07:08,080 --> 00:07:09,840 really take my recovery seriously. 140 00:07:10,080 --> 00:07:13,080 And that might be you actually don't take any days off. 141 00:07:13,320 --> 00:07:16,800 It might be that you skip the rest periods in your training 142 00:07:16,800 --> 00:07:18,360 because you think actually, it doesn't really matter. 143 00:07:18,360 --> 00:07:23,080 I'd rather do all of the exercises than actually and do 144 00:07:23,080 --> 00:07:25,760 less rest. No, I actually encourage my 145 00:07:26,040 --> 00:07:27,840 runners. I would rather they do less of 146 00:07:27,840 --> 00:07:30,840 the exercises if first of all we try and plan their training in 147 00:07:30,840 --> 00:07:35,040 that we are planned it to have the right time so they can cover 148 00:07:35,040 --> 00:07:37,880 the session fully. But if they for some reason 149 00:07:37,880 --> 00:07:41,080 ended up with less time, I would actually prefer my runners to do 150 00:07:41,080 --> 00:07:44,120 less of the exercises, but do the full recovery for them 151 00:07:44,120 --> 00:07:48,600 because that is the important part, where they are resting, 152 00:07:48,600 --> 00:07:51,200 recovering, allowing their nervous system to get back to a 153 00:07:51,200 --> 00:07:53,160 good place. It's not just about your muscles 154 00:07:53,160 --> 00:07:54,760 and how sore you feel in the moment. 155 00:07:55,000 --> 00:07:57,880 We are thinking about your energy system at the time, your 156 00:07:57,880 --> 00:08:00,440 nervous system. We want that to rest for the 157 00:08:00,440 --> 00:08:03,600 period it needs so it can then go back into the next set or the 158 00:08:03,600 --> 00:08:08,840 next exercise ready to go and to really push itself. 159 00:08:09,120 --> 00:08:12,880 So if that is a hole in your training, think about how long 160 00:08:12,880 --> 00:08:16,040 do you want to keep adding this extra effort, all this 161 00:08:16,040 --> 00:08:19,600 accumulation and fatigue without without it properly going 162 00:08:19,600 --> 00:08:21,800 somewhere. Fix that hole in your bucket. 163 00:08:21,920 --> 00:08:25,440 Start taking your recovery and rest seriously so that when you 164 00:08:25,480 --> 00:08:29,840 add effort it goes somewhere and it sticks and you get the games 165 00:08:29,840 --> 00:08:32,000 and the water stays in the bucket. 166 00:08:32,440 --> 00:08:36,520 The 2nd hole that I come across frequently is poor movement 167 00:08:36,520 --> 00:08:39,640 quality. If you're running with mechanics 168 00:08:39,640 --> 00:08:41,760 that are inefficient or compensatory. 169 00:08:41,760 --> 00:08:45,560 For example, a hip that's not stabilising properly, your glute 170 00:08:45,560 --> 00:08:48,720 is in a poor compensatory position so it's not able to get 171 00:08:48,720 --> 00:08:52,160 its full power. A stride pattern that's leaking 172 00:08:52,160 --> 00:08:56,160 energy with every time you take a step, then more miles just 173 00:08:56,160 --> 00:08:59,800 means more repetitions of a poor and inefficient pattern. 174 00:09:00,360 --> 00:09:04,440 It's more water going through a hole in the form of energy 175 00:09:04,440 --> 00:09:08,720 wasted on compensation rather than forward propulsion, which 176 00:09:08,720 --> 00:09:12,040 is what we want to be focusing on as a runner, as an endurance 177 00:09:12,040 --> 00:09:15,040 athlete. So fixing the movement quality 178 00:09:15,600 --> 00:09:18,480 doesn't add more to the training, it means the training 179 00:09:18,480 --> 00:09:22,640 you're already doing starts working better again. 180 00:09:22,760 --> 00:09:28,400 Fix the hole so that the the when you do add miles, when you 181 00:09:28,400 --> 00:09:31,840 do add speed, you're actually getting the gains from it. 182 00:09:31,840 --> 00:09:34,200 You're not actually accumulating a problem. 183 00:09:34,200 --> 00:09:38,840 You're actually able to use those positive, those good 184 00:09:38,840 --> 00:09:42,760 mechanics to your advantage and the effort is going somewhere 185 00:09:42,760 --> 00:09:46,360 and not getting wasted. Another hole is inadequate 186 00:09:46,360 --> 00:09:50,000 fuelling. Nutrition is so important when 187 00:09:50,000 --> 00:09:53,160 it comes just to daily life, but also to exercise as well, and 188 00:09:53,160 --> 00:09:55,920 it's often ignored. Again, the focus can so much be 189 00:09:55,920 --> 00:09:59,760 on the physical work, but I see so many people make the physical 190 00:09:59,760 --> 00:10:03,600 training so, so, so, so, so, so much harder for themselves 191 00:10:03,840 --> 00:10:07,680 because they are poorly fueled. And as I talked about this in a 192 00:10:07,680 --> 00:10:11,040 recent episode, under fuelling often doesn't necessarily feel 193 00:10:11,040 --> 00:10:13,000 like hunger. It's not obvious all the time. 194 00:10:13,000 --> 00:10:16,640 It actually feels and looks like hard training sessions, poor 195 00:10:16,640 --> 00:10:19,720 recovery, low motivation. You can't quite work out why. 196 00:10:20,080 --> 00:10:22,720 But if you're not eating enough to support the training you're 197 00:10:22,720 --> 00:10:25,240 doing, that training effort leaks. 198 00:10:25,240 --> 00:10:28,680 You actually don't have much water, much effort to put in the 199 00:10:28,680 --> 00:10:32,280 bucket to put into your training in the 1st place if you haven't 200 00:10:32,280 --> 00:10:35,280 got that fuel, if you haven't got that resource, you can't 201 00:10:35,280 --> 00:10:39,120 build fitness on an empty tank, no matter how much effort you 202 00:10:39,120 --> 00:10:41,640 pour in. And the longer that goes on, the 203 00:10:41,640 --> 00:10:44,480 less effort, the less water you actually have to add. 204 00:10:44,480 --> 00:10:48,440 So again, if that is a whole of yours, let's fix it now so it 205 00:10:48,440 --> 00:10:52,560 doesn't become a bigger problem. Another hole in this is actually 206 00:10:52,560 --> 00:10:55,360 one of the biggest holes that I've seen in people's training 207 00:10:55,360 --> 00:10:59,960 is missing strength foundations where people are seriously 208 00:10:59,960 --> 00:11:01,520 neglecting their strength training. 209 00:11:01,520 --> 00:11:03,640 They're either not doing strength training at all, 210 00:11:03,840 --> 00:11:05,920 they're rushing it. I see people, more people now 211 00:11:05,920 --> 00:11:08,080 actually doing strength training, but they're just 212 00:11:08,080 --> 00:11:10,640 rushing sets in the gym. They're not thinking about their 213 00:11:10,640 --> 00:11:14,240 tempo. They've just, you know, got a 214 00:11:14,760 --> 00:11:17,400 quick strength work out from the Internet or seeing what their 215 00:11:17,400 --> 00:11:20,960 favourite influence is doing. And there's no shade here. 216 00:11:20,960 --> 00:11:25,840 I understand like not everybody has a maybe the budget or the 217 00:11:25,840 --> 00:11:28,640 time to do this. But it's one of those things out 218 00:11:28,640 --> 00:11:31,720 of all of your training, not not just for endurance events and 219 00:11:31,720 --> 00:11:33,720 life. If there is a way that you can 220 00:11:33,720 --> 00:11:37,040 make an investment, even if that's just more of your time to 221 00:11:37,040 --> 00:11:40,200 really research this properly and find a really good plan for 222 00:11:40,200 --> 00:11:42,000 you. Even if you can't afford a 223 00:11:42,000 --> 00:11:46,320 coach, this will pay back hugely for you. 224 00:11:46,680 --> 00:11:48,880 Strength training is so important. 225 00:11:49,120 --> 00:11:53,080 It stops you running on top of weak hip stabilisers, having 226 00:11:53,080 --> 00:11:56,640 undeveloped posterior chains, poor single leg control. 227 00:11:57,040 --> 00:12:02,560 It helps you build your core, it helps you with your balance, 228 00:12:03,040 --> 00:12:06,840 your, your posture, so many things that goes into not only 229 00:12:06,840 --> 00:12:10,160 running or endurance events, but it also goes into your life, 230 00:12:10,280 --> 00:12:14,720 right, your body for long term. And it's so, so important. 231 00:12:14,720 --> 00:12:17,200 It's one of the biggest leaks that I see where people like, 232 00:12:17,200 --> 00:12:19,720 you know what, I don't have much time and I'm a runner. 233 00:12:19,720 --> 00:12:21,920 So I'm just going to focus on the running because that's how I 234 00:12:21,920 --> 00:12:25,040 get better at running. But so much of that energy is 235 00:12:25,040 --> 00:12:28,440 leaked and the effort is leaked for running when you don't have 236 00:12:28,440 --> 00:12:31,800 strong strength, foundations work on your strength and 237 00:12:31,800 --> 00:12:33,920 actually give that some more priority. 238 00:12:34,040 --> 00:12:37,040 And that's actually, you could do less running but be running 239 00:12:37,040 --> 00:12:40,160 better and stronger if you've got a strong foundation behind 240 00:12:40,160 --> 00:12:42,840 it because it helps so much in terms of your running 241 00:12:42,840 --> 00:12:46,560 performance. So at that, without your 242 00:12:46,560 --> 00:12:49,800 strength, that is going to be a huge inefficient efficiency 243 00:12:49,800 --> 00:12:51,160 leak. I see it all the time. 244 00:12:51,360 --> 00:12:54,440 And it's also an injury risk that gets worse as your volume 245 00:12:54,440 --> 00:12:57,720 increases, not better. So one of those biggest holes, I 246 00:12:57,720 --> 00:13:01,160 can't stress this enough, is missing strength foundations in 247 00:13:01,160 --> 00:13:02,840 addition to the other ones we've mentioned. 248 00:13:03,120 --> 00:13:06,680 And a 5th hole, and this one is perhaps more subtle than some of 249 00:13:06,680 --> 00:13:10,560 the others, is a training structure that it doesn't 250 00:13:10,560 --> 00:13:14,320 progress in a logical direction. I often see people with sessions 251 00:13:14,320 --> 00:13:18,440 that don't build on each other. You've just got volume or 252 00:13:18,440 --> 00:13:22,600 intensity that keeps spiking, but without the preparation to 253 00:13:22,600 --> 00:13:25,360 handle it. You've got a body that's been 254 00:13:25,800 --> 00:13:30,320 given just increased load and demands all in the same areas 255 00:13:30,840 --> 00:13:35,480 without it having been trained to have the ability to absorb 256 00:13:35,480 --> 00:13:37,080 that training and that effort well. 257 00:13:37,960 --> 00:13:41,440 You know, a training week that looks busy but doesn't actually 258 00:13:41,440 --> 00:13:46,720 develop specific qualities in a coherent sequence is poor 259 00:13:46,720 --> 00:13:48,360 training. And that's where you've got all 260 00:13:48,360 --> 00:13:51,040 of that effort going in, but without the structure to make it 261 00:13:51,040 --> 00:13:54,320 compound, it's going to be seeping away rather than 262 00:13:54,320 --> 00:13:56,720 accumulating. Recently on an episode in the 263 00:13:56,720 --> 00:13:58,960 podcast, I was talking about periodisation. 264 00:13:58,960 --> 00:14:02,840 If you haven't listened to that, go a few episodes back and 265 00:14:03,520 --> 00:14:06,960 you'll see I'm talking about this specifically where it's in. 266 00:14:06,960 --> 00:14:10,880 I actually help flow between different states for people's 267 00:14:10,880 --> 00:14:13,280 training. We work on different qualities 268 00:14:13,280 --> 00:14:19,480 at different times to help create a journey with people's 269 00:14:19,480 --> 00:14:23,000 training, where actually we're working on certain qualities at 270 00:14:23,000 --> 00:14:25,640 the same time, not all at once. We're not leaking all of this 271 00:14:25,640 --> 00:14:27,840 energy everywhere. Instead of trying to put our 272 00:14:27,840 --> 00:14:32,000 energy across 5 things, we're looking at one quality at a 273 00:14:32,000 --> 00:14:33,720 time. How do we build that? 274 00:14:33,720 --> 00:14:37,240 And we do it in a way that actually leads very nicely onto 275 00:14:37,240 --> 00:14:41,920 the next block, which then helps build another quality that's 276 00:14:41,920 --> 00:14:43,840 linked to that. And then maybe we come back to 277 00:14:43,840 --> 00:14:46,880 those other qualities and be able to work at them at higher 278 00:14:47,120 --> 00:14:50,040 levels. So thinking about your training 279 00:14:50,040 --> 00:14:54,640 structure and making sure each one builds upon the next is also 280 00:14:54,640 --> 00:14:57,160 really important. Not having that structure and 281 00:14:57,160 --> 00:15:00,400 just trying to push, push, push, push all the time, keep adding 282 00:15:00,400 --> 00:15:03,800 effort in the bucket without that whole fix, without that 283 00:15:03,920 --> 00:15:07,440 smart order and structure is an energy leak. 284 00:15:07,440 --> 00:15:10,720 It's a hole in the bucket, and every one of these holds means 285 00:15:10,720 --> 00:15:14,440 that the effort you're putting in isn't fully converting into 286 00:15:14,440 --> 00:15:18,120 the results it should, and therefore the instinct to add 287 00:15:18,120 --> 00:15:20,600 more doesn't actually fits any of them. 288 00:15:20,600 --> 00:15:23,920 Hopefully that analogy helps you see that, because I do get it 289 00:15:23,920 --> 00:15:26,360 when you feel like, oh, my training is not really sticking 290 00:15:26,360 --> 00:15:28,640 at the moment. Clearly it's an effort thing. 291 00:15:28,880 --> 00:15:31,560 I just need to be. I'm not doing enough when you 292 00:15:31,560 --> 00:15:33,920 think about it like this and actually realise like no, 293 00:15:34,640 --> 00:15:36,680 there's there's a hole in my bucket, right? 294 00:15:36,680 --> 00:15:38,800 Every time I add water, it's just leaking out. 295 00:15:38,800 --> 00:15:41,520 So why would I just keep adding water because I'm going to the 296 00:15:41,840 --> 00:15:46,240 problems just continuing until eventually I get exhausted and 297 00:15:46,240 --> 00:15:48,680 stop. I'm so much better actually just 298 00:15:48,680 --> 00:15:50,760 fixing, fixing the whole fixing the bucket. 299 00:15:50,760 --> 00:15:52,680 And that's how I want you to think about training. 300 00:15:52,720 --> 00:15:56,000 Look at the holes 1st and then go to it. 301 00:15:56,000 --> 00:15:59,840 And the part that's really important to sit with because it 302 00:16:00,040 --> 00:16:04,440 runs counter to the culture that surrounds endurance sport is 303 00:16:05,120 --> 00:16:07,160 adding more training load to a bucket. 304 00:16:07,160 --> 00:16:10,960 That hole has holes in. It doesn't just fail to fix the 305 00:16:10,960 --> 00:16:13,080 problem. In some ways it can actually 306 00:16:13,080 --> 00:16:17,200 make it worse, right? First of all, there's two ways 307 00:16:17,200 --> 00:16:20,320 that I see. I see people trying to add 308 00:16:20,320 --> 00:16:23,320 water, they're trying to add effort when they haven't 309 00:16:23,320 --> 00:16:25,880 actually built the capacity yet. So in this example, it's like 310 00:16:25,880 --> 00:16:28,320 having a small bucket and you just keep adding water and it's 311 00:16:28,320 --> 00:16:31,480 like overflowing. It's overflowing and drawing on 312 00:16:31,480 --> 00:16:32,760 the side. And that's when you'd be like, 313 00:16:32,760 --> 00:16:35,200 oh, I need to stop this. I actually need to get a bigger 314 00:16:35,200 --> 00:16:38,560 bucket because all of this effort is just wet going to 315 00:16:38,560 --> 00:16:40,720 waste. But you have to earn the bigger 316 00:16:40,720 --> 00:16:43,120 bucket in this case, right? You have to earn the capacity. 317 00:16:43,120 --> 00:16:45,920 You have to earn the bigger capacity to handle more 318 00:16:45,920 --> 00:16:47,880 training. And that takes levels. 319 00:16:48,360 --> 00:16:52,120 And the other way is like when you have a hole in your bucket 320 00:16:52,600 --> 00:16:56,160 and you keep adding to it, as I mentioned earlier hinted to you 321 00:16:56,160 --> 00:16:59,880 actually can make it worse because often if if you're 322 00:16:59,880 --> 00:17:03,160 lucky, at best the hole is going to stay the same and keep 323 00:17:03,160 --> 00:17:05,319 seeping out. At worst, you're actually just 324 00:17:05,319 --> 00:17:08,119 making that hole even bigger. And then the efforts just coming 325 00:17:08,119 --> 00:17:11,119 out even faster and going to waste even faster. 326 00:17:11,839 --> 00:17:17,079 So fix, fix the holes because the water pours often pours in 327 00:17:17,079 --> 00:17:19,640 faster than the bucket can handle, and it's just going to 328 00:17:19,640 --> 00:17:22,040 spill over. And I see it constantly. 329 00:17:22,040 --> 00:17:25,440 So first of all, let's look at your current bucket, your 330 00:17:25,440 --> 00:17:28,880 current training capacity. Where are the holes? 331 00:17:29,200 --> 00:17:32,480 Where can we fix them? And once we fix them, the water 332 00:17:32,480 --> 00:17:36,920 or the effort that you put in actually goes somewhere and you 333 00:17:37,160 --> 00:17:41,160 start filling it up, right? You stop progressing towards the 334 00:17:41,160 --> 00:17:43,640 goal, what you want to do, and you actually see progress rather 335 00:17:43,640 --> 00:17:46,920 than plateau or going to waste. Once you're able to do that 336 00:17:46,920 --> 00:17:49,680 consistently and you're finding, oh, it's actually like, you 337 00:17:49,680 --> 00:17:53,120 know, I'm handling this, filling up this bucket really well. 338 00:17:53,120 --> 00:17:55,600 I'm doing a great job or I'm actually handling my training 339 00:17:55,600 --> 00:17:57,640 really well. I just keep seeing progress and 340 00:17:57,640 --> 00:17:59,920 it's going, I'm actually getting to the point, you know, where 341 00:17:59,920 --> 00:18:03,240 I've almost outgrown this. I'm adding water so fast and 342 00:18:03,240 --> 00:18:04,720 well, I've almost filled up the bucket. 343 00:18:04,880 --> 00:18:07,760 I'm adding, you know, I'm doing this so well, my, you know, my 344 00:18:07,760 --> 00:18:09,160 training, I'm almost outgrowing it. 345 00:18:09,160 --> 00:18:11,960 That's then you can look at OK, maybe it's time to get a bigger 346 00:18:11,960 --> 00:18:14,120 bucket. I've earned that right now. 347 00:18:14,480 --> 00:18:17,880 You know I'm the bucket master. You know the water poorer in 348 00:18:17,880 --> 00:18:19,960 this case. You know, you've actually, oh, I 349 00:18:19,960 --> 00:18:22,840 can handle more, can train training capacity. 350 00:18:22,840 --> 00:18:28,840 Now I've shown consistently that I can add, you know, I can 351 00:18:28,840 --> 00:18:32,640 handle the demands of this training plan that the water, 352 00:18:32,640 --> 00:18:36,760 the effort I'm putting in is being well used and it's going 353 00:18:36,760 --> 00:18:38,280 somewhere and I'm seeing progress. 354 00:18:38,560 --> 00:18:42,360 That is the time when you think, OK, is it, what is it worth 355 00:18:42,440 --> 00:18:46,040 adding more in this case? Do I need a bigger, do I need a 356 00:18:46,040 --> 00:18:47,560 bigger bucket? First of all, you're happy with 357 00:18:47,560 --> 00:18:49,560 what you're doing. I've had this conversation with 358 00:18:49,560 --> 00:18:52,440 a client today where she was like, oh, I'm just worried. 359 00:18:52,520 --> 00:18:53,960 You know, I was wondered about my event. 360 00:18:53,960 --> 00:18:57,840 I was a bit worried like I should I be doing more now? 361 00:18:58,200 --> 00:19:01,040 And my question to her was, but I don't know should you? 362 00:19:01,280 --> 00:19:05,240 Because from what I can see is actually we've picked an amount 363 00:19:05,240 --> 00:19:07,840 of training that worked for you in your life right now with 364 00:19:07,840 --> 00:19:10,680 summer and the kids. So you've actually got time to 365 00:19:10,680 --> 00:19:14,240 train, you're recovering really well and you've also got time 366 00:19:14,240 --> 00:19:19,320 with your kids and to also have time to be working on your 367 00:19:19,320 --> 00:19:21,480 nutrition, all those other areas because that's important. 368 00:19:21,720 --> 00:19:24,800 And every single week she's recovering well, she's coming 369 00:19:24,800 --> 00:19:27,200 back saying, you know, wow, this week I feel even stronger. 370 00:19:27,200 --> 00:19:29,400 I'm actually going faster. It's all working really well. 371 00:19:29,720 --> 00:19:33,360 If it's working well and it feels good, why add more? 372 00:19:33,360 --> 00:19:35,320 You know, do we need to add more? 373 00:19:35,320 --> 00:19:37,760 We, that's the point where you often get a bit where your 374 00:19:37,760 --> 00:19:40,160 bucket is just overflowing. You're adding more water, but 375 00:19:40,160 --> 00:19:42,920 it's not going anywhere because it's more than you actually 376 00:19:42,920 --> 00:19:47,360 need. And that's why it's important to 377 00:19:47,480 --> 00:19:50,560 ask for each individual. It's so easy to be like, OK, 378 00:19:50,560 --> 00:19:53,280 well this influences says do this amount of running and this 379 00:19:53,280 --> 00:19:56,400 person's doing this, but can you actually handle the training 380 00:19:56,400 --> 00:19:58,040 that you're doing and do you feel good that you're getting 381 00:19:58,040 --> 00:19:59,800 the results? If you are getting the results, 382 00:19:59,800 --> 00:20:03,560 do you need to add more? There's often times where I'm. 383 00:20:03,880 --> 00:20:08,120 I only add more to a client because they're, you know, bored 384 00:20:08,120 --> 00:20:10,400 or really, really want it and it's more for their mental 385 00:20:10,400 --> 00:20:12,360 health. Actually physically, it's not 386 00:20:12,360 --> 00:20:14,400 really giving them any extra advantage. 387 00:20:14,400 --> 00:20:16,920 It feels like it is, but it's actually not. 388 00:20:16,920 --> 00:20:18,800 I certainly wouldn't do it if I thought it was going to be 389 00:20:18,800 --> 00:20:22,120 taking away, but it's also not getting massive gains at the 390 00:20:22,120 --> 00:20:23,480 moment. It's more just for the 391 00:20:23,480 --> 00:20:26,360 confidence and the mental ability. 392 00:20:26,360 --> 00:20:29,520 So that's something to really think about as well, earning 393 00:20:29,520 --> 00:20:32,480 your capacity. And first of all, once that is 394 00:20:32,480 --> 00:20:36,200 consistent, being like, Oh, and also think about why are you 395 00:20:36,200 --> 00:20:38,760 consistently doing it? Why is was my client feeling 396 00:20:38,760 --> 00:20:41,720 good, you know, and be getting stronger every week. 397 00:20:41,720 --> 00:20:44,640 Your, your training is, is only as good as your ability to 398 00:20:44,640 --> 00:20:47,000 recover from it. So the whole point was she's 399 00:20:47,000 --> 00:20:49,160 feeling good, she's feeling well, recovered, she's getting 400 00:20:49,160 --> 00:20:52,280 strong, she's getting faster. She wants to do more because 401 00:20:52,280 --> 00:20:54,080 it's working and it's working well. 402 00:20:54,280 --> 00:20:57,600 And sometimes as boring as it is, you actually need to stay 403 00:20:57,600 --> 00:21:00,520 with what's working well. You know, don't fix or ain't 404 00:21:00,520 --> 00:21:04,600 broke and or, or you know the secret, the secret is in the 405 00:21:04,600 --> 00:21:07,280 results, right? So that's important to get that 406 00:21:07,280 --> 00:21:08,960 balance. So actually we asked and she 407 00:21:08,960 --> 00:21:10,960 was, when she thought about it, she's like, Oh yeah, no, 408 00:21:10,960 --> 00:21:12,600 actually I don't. I I was just more worried. 409 00:21:12,600 --> 00:21:14,960 I was paranoid because I thought that's the thing you always do. 410 00:21:14,960 --> 00:21:17,760 So I probably should add more. She's like, on reflection, I 411 00:21:17,760 --> 00:21:20,120 don't actually want to add more. You're right. 412 00:21:20,120 --> 00:21:22,160 I am seeing results every week. I'm feeling great. 413 00:21:22,160 --> 00:21:24,880 I do want more time to do other things. 414 00:21:24,880 --> 00:21:27,840 So no, if if you know, actually, yeah, it's working. 415 00:21:27,840 --> 00:21:30,960 So I'll keep it the same. Now, if we once we've done that 416 00:21:30,960 --> 00:21:34,160 event and if we decide to go bigger in the future and she 417 00:21:34,160 --> 00:21:37,240 wants to do better than she did before and progress, then yeah, 418 00:21:37,240 --> 00:21:40,480 maybe then we that's when we look at, you know, it's not the 419 00:21:40,480 --> 00:21:42,960 summer anymore. You've got more now, the kids 420 00:21:42,960 --> 00:21:44,640 are back to school and you've got more structure. 421 00:21:45,000 --> 00:21:48,000 Is it time for a bigger bucket? You know, do you actually want 422 00:21:48,800 --> 00:21:53,160 to add more capacity to your training and is it the right 423 00:21:53,160 --> 00:21:54,720 time? And I think then it would that 424 00:21:54,720 --> 00:21:56,880 would be, we've seen consistently she could handle 425 00:21:56,880 --> 00:21:59,240 what she did before. And that's when we'd also do a 426 00:21:59,240 --> 00:22:02,200 little bit of experiment of, OK, let's add in a little bit more 427 00:22:02,200 --> 00:22:05,320 to your training and then let's see how you recover and do well 428 00:22:05,320 --> 00:22:08,040 with that. If that goes well and it's 429 00:22:08,040 --> 00:22:10,240 working results, then cool, we'll stick with that. 430 00:22:10,520 --> 00:22:13,600 So it's really important to think about first and foremost, 431 00:22:13,600 --> 00:22:14,920 where are your holes in your training? 432 00:22:14,920 --> 00:22:16,160 Where are your holes in your bucket? 433 00:22:16,160 --> 00:22:19,320 Let's fix them before we keep adding more because your 434 00:22:19,320 --> 00:22:22,680 ability, your training is only as good as your ability to 435 00:22:22,680 --> 00:22:25,760 recover from it, right? Adding more effort is pointless. 436 00:22:25,760 --> 00:22:28,480 It's just going to waste. And then after that, once you've 437 00:22:28,480 --> 00:22:31,320 fixed your holes in your bucket, we want to consistently be 438 00:22:31,320 --> 00:22:33,520 showing that we can fill, fill it. 439 00:22:33,520 --> 00:22:35,600 It's feeling good. And then we have to make a 440 00:22:35,600 --> 00:22:39,360 decision, you know, do we want to build our capacity? 441 00:22:39,360 --> 00:22:41,640 Is it going to be worth it? Or is it, is it actually going 442 00:22:41,640 --> 00:22:45,200 to be spilling over or it's going to be a little bit too, 443 00:22:45,200 --> 00:22:47,480 too big for us? Not not worth the bigger bucket. 444 00:22:47,480 --> 00:22:49,920 You're then lug lugging a bigger bucket round and you might be 445 00:22:49,920 --> 00:22:53,520 like, actually, it was. I actually like my little bucket 446 00:22:53,520 --> 00:22:55,240 before that was just enough for me. 447 00:22:55,240 --> 00:22:58,720 I was doing well, It's feeling good and this bigger bucket is a 448 00:22:58,720 --> 00:23:02,560 little bit too big and I have to add even more effort to fill it. 449 00:23:02,560 --> 00:23:04,280 So these are the things to think about. 450 00:23:04,720 --> 00:23:08,760 So, and that's something I love about this analogy because it's 451 00:23:08,760 --> 00:23:12,720 not just a story about problems, it's actually story about what 452 00:23:12,720 --> 00:23:18,160 can happen when the right approach is, is used and and 453 00:23:18,160 --> 00:23:21,000 what it actually reduces, right? So when you fix the holes, when 454 00:23:21,000 --> 00:23:24,200 you address the recovery, the movement quality, the fuelling, 455 00:23:24,360 --> 00:23:27,040 the strength foundations, the structure of your training, 456 00:23:27,040 --> 00:23:32,400 sleep is another one, right? Something shifts, you start to 457 00:23:32,400 --> 00:23:37,120 see the effort you are already putting in starts to actually go 458 00:23:37,120 --> 00:23:38,800 somewhere. It stays in the bucket. 459 00:23:38,800 --> 00:23:41,600 It's not going to waste. Sessions that felt like they 460 00:23:41,600 --> 00:23:45,320 were going nowhere start to produce real adaptation, right? 461 00:23:45,320 --> 00:23:48,760 The water stays in the bucket. And what's cool is you often 462 00:23:48,760 --> 00:23:52,480 find that often when you actually sort out the holes in 463 00:23:52,480 --> 00:23:57,200 your current training, when you actually stop the leakage and 464 00:23:57,360 --> 00:24:00,400 are able to carry on doing what you were doing previously, but 465 00:24:00,400 --> 00:24:03,840 doing it well this time and it's sticking, you so often find that 466 00:24:03,840 --> 00:24:06,720 you actually don't need to add any more effort at all. 467 00:24:07,520 --> 00:24:10,360 All you needed to do was just carry on with the approach 468 00:24:10,360 --> 00:24:13,040 before it was working. There was just leaks that we 469 00:24:13,040 --> 00:24:16,160 needed to fix, or at least not immediately. 470 00:24:16,160 --> 00:24:20,520 Like I said, in time you might want to grow your capacity, but 471 00:24:20,520 --> 00:24:23,520 the effort you're already putting in is almost always 472 00:24:23,520 --> 00:24:26,640 enough to drive the progress, it's just often leaking out 473 00:24:26,640 --> 00:24:29,480 before it has the chance to. And that's a really important 474 00:24:29,600 --> 00:24:33,360 point, because in many cases, fixing the holes doesn't require 475 00:24:33,360 --> 00:24:35,760 training more, it just requires training better. 476 00:24:36,400 --> 00:24:39,640 And the runner who fixes their holes and keeps their training 477 00:24:39,640 --> 00:24:43,480 volume the same often actually sees more improvement than the 478 00:24:43,480 --> 00:24:46,440 runner who decides to double their mileage, double their 479 00:24:46,440 --> 00:24:48,280 effort, right? Double the speed of their adding 480 00:24:48,280 --> 00:24:51,360 the water without actually addressing the underlying 481 00:24:51,400 --> 00:24:55,480 issues. And where it gets exciting is as 482 00:24:55,480 --> 00:24:59,320 you fix the holes, often your capacity grows anyway, right? 483 00:24:59,320 --> 00:25:04,000 Because actually you're, because you're not putting in all of 484 00:25:04,000 --> 00:25:07,960 this extra effort that's going to waste, you're actually using 485 00:25:07,960 --> 00:25:10,040 what you're already putting in really well. 486 00:25:10,040 --> 00:25:12,880 You actually realise, oh, I actually have more energy, more 487 00:25:12,880 --> 00:25:15,360 effort, more capacity to, to grow. 488 00:25:15,360 --> 00:25:19,120 Over time, the body becomes more capable of handling, more 489 00:25:19,120 --> 00:25:22,400 training, it better, absorbs more volume, it tolerates higher 490 00:25:22,400 --> 00:25:26,200 intensity better. And at that point, that's when, 491 00:25:26,600 --> 00:25:31,080 as I mentioned before, adding more water makes sense because 492 00:25:31,080 --> 00:25:33,320 now you have more of a capacity to hold it. 493 00:25:34,000 --> 00:25:37,000 So the bucket can become bigger, the holes are sealed, and more 494 00:25:37,000 --> 00:25:39,480 effort genuinely produces more results. 495 00:25:39,720 --> 00:25:41,440 So you've got to get the order right. 496 00:25:41,520 --> 00:25:47,960 Fix the holes first, see how you then start adding the, the, the 497 00:25:48,000 --> 00:25:50,920 effort you should have been putting in the 1st place, right? 498 00:25:50,920 --> 00:25:54,160 Do it, take it, take your time with it, do it consistently. 499 00:25:54,600 --> 00:25:58,360 Then as you're getting to the top of that, you're seeing a 500 00:25:58,360 --> 00:26:01,200 real result. Then you can consider do like 501 00:26:01,200 --> 00:26:03,520 your, your, your capacity is already growing. 502 00:26:03,520 --> 00:26:06,480 Do I need to grow my capacity further and beyond that? 503 00:26:06,840 --> 00:26:10,240 And then you add more water to container that actually is ready 504 00:26:10,240 --> 00:26:13,200 to hold it. So we're adding effort to a 505 00:26:13,200 --> 00:26:16,800 training capacity that actually can handle it. 506 00:26:17,480 --> 00:26:19,960 So how do you actually figure out where your holes are? 507 00:26:19,960 --> 00:26:22,320 Because I think this is where a lot of runners get stuck, right? 508 00:26:22,320 --> 00:26:24,640 They sense that something isn't quite right in their training, 509 00:26:24,640 --> 00:26:28,160 but they can't clearly identify what it is, or they feel like 510 00:26:28,160 --> 00:26:30,200 it's not important, like I'll deal with that later. 511 00:26:30,200 --> 00:26:31,800 I need to deal with the training first. 512 00:26:32,160 --> 00:26:36,480 So I'd say, say start by asking honestly, where is my training 513 00:26:36,480 --> 00:26:39,480 currently breaking down, not just in terms of performance, 514 00:26:39,480 --> 00:26:43,760 but in terms of sustainability? Are you consistently saw or 515 00:26:43,760 --> 00:26:46,440 picking up niggles? If you are, that's a hole, 516 00:26:46,480 --> 00:26:48,720 right? Likely a hole in recovery or 517 00:26:48,720 --> 00:26:52,280 strength foundations or load management or maybe a mix of 518 00:26:52,280 --> 00:26:54,760 all. Are your easy runs not feeling 519 00:26:54,760 --> 00:26:56,600 easy? That could be a hole, possibly 520 00:26:56,600 --> 00:26:59,600 in fuelling, possibly in the training balance between hard 521 00:26:59,600 --> 00:27:02,840 and easy work. Are you training consistently 522 00:27:03,360 --> 00:27:06,280 but performance has plateaued? That might be a hole in 523 00:27:06,280 --> 00:27:10,280 structure or in specific quality development, that periodisation 524 00:27:10,280 --> 00:27:11,880 that I talked about a few episodes ago. 525 00:27:12,560 --> 00:27:15,400 Are you getting sick frequently and feeling flat, losing 526 00:27:15,400 --> 00:27:17,680 motivation? That could be a whole possibly 527 00:27:17,680 --> 00:27:21,960 in fuelling, possibly in your overall load relative to your 528 00:27:21,960 --> 00:27:23,880 recovery. It might be a recovery issue. 529 00:27:24,400 --> 00:27:27,360 So these questions don't necessarily diagnose the whole 530 00:27:27,360 --> 00:27:31,320 precisely, but they're a good starting point in getting you in 531 00:27:31,320 --> 00:27:33,320 the right direction. And once you're pointed in the 532 00:27:33,320 --> 00:27:37,680 right direction, the fix often becomes more clearer and you can 533 00:27:37,680 --> 00:27:41,080 see that actually it's much more beneficial to you and worth your 534 00:27:41,080 --> 00:27:44,720 time fixed in the hole. Then try and keep adding more to 535 00:27:44,720 --> 00:27:46,160 something that you've already proved. 536 00:27:46,160 --> 00:27:49,160 Like there's already proven it's not working and it's leaking 537 00:27:49,160 --> 00:27:52,440 energy, so why add more? Why add more water? 538 00:27:52,720 --> 00:27:55,080 Add more effort to something that's leaking out. 539 00:27:55,080 --> 00:27:57,200 It doesn't make sense when you think about it like that. 540 00:27:57,880 --> 00:28:00,520 So the bucket isn't, I don't believe it's a complicated 541 00:28:00,520 --> 00:28:05,840 analogy, but I do think it's very useful in changing how you 542 00:28:05,840 --> 00:28:08,680 think about your training. Because once you see it, you 543 00:28:08,680 --> 00:28:11,240 can't Unsee it, right? Once you see the hole and you 544 00:28:11,240 --> 00:28:13,800 realise where it's leaking out, you start to think, yeah, that 545 00:28:13,800 --> 00:28:18,080 would be actually insanity to keep adding more water to 546 00:28:18,080 --> 00:28:20,120 something that's leaking out. I'll just be carrying on for 547 00:28:20,120 --> 00:28:23,160 that forever. And you know, I might get away 548 00:28:23,160 --> 00:28:25,680 with it for a bit because I've doubled the water and doubled 549 00:28:25,680 --> 00:28:28,760 the energy. But as soon as I stop and I will 550 00:28:28,760 --> 00:28:30,720 have to eventually. And usually when you stop in 551 00:28:30,720 --> 00:28:32,600 that case, you're burnt out and exhausted. 552 00:28:33,280 --> 00:28:35,280 It's all going to come out and it's all going to go to waste. 553 00:28:35,280 --> 00:28:39,280 So it's the, the, you realise, the sooner I fix the hole, the 554 00:28:39,280 --> 00:28:41,360 sooner that things start to, to stick. 555 00:28:41,800 --> 00:28:45,680 And you know, so find the hole first, fix it, make sure you're 556 00:28:45,680 --> 00:28:48,600 the training you're already doing is actually landing the 557 00:28:48,600 --> 00:28:50,560 way it should. And then when you built the 558 00:28:50,560 --> 00:28:54,600 capacity, then you can add more confidence knowing that the 559 00:28:54,680 --> 00:28:56,400 water is going to stay in the bucket. 560 00:28:56,400 --> 00:29:00,280 Your effort is actually going to go somewhere with your training 561 00:29:00,280 --> 00:29:03,200 and do its job. So train smarter, fix the holes 562 00:29:03,400 --> 00:29:06,120 and grow the bucket over time. That is the path to getting 563 00:29:06,120 --> 00:29:08,440 better results for less wasted effort. 564 00:29:08,440 --> 00:29:13,080 And it's one of the best tips I can get give you to staying 565 00:29:13,080 --> 00:29:16,400 healthy over a long season and to building the kind of 566 00:29:16,400 --> 00:29:21,800 sustainable compounding progress that transforms you as a runner 567 00:29:21,800 --> 00:29:23,800 and gets you in this and a long game and not just as a runner. 568 00:29:24,160 --> 00:29:26,120 You know, you're a human before you're an athlete. 569 00:29:26,320 --> 00:29:30,640 You are training for life in addition to training for your 570 00:29:30,640 --> 00:29:32,360 training plan. So this stuff is really 571 00:29:32,360 --> 00:29:34,440 important. Now, two things before I go 572 00:29:34,440 --> 00:29:36,520 today, and I want to be clear about them. 573 00:29:36,520 --> 00:29:39,720 So first, if you've been listening to this episode and 574 00:29:39,720 --> 00:29:42,520 thinking about the holes in your own training, if there are 575 00:29:42,600 --> 00:29:45,920 things you suspect aren't quite right, but you maybe can't fully 576 00:29:45,920 --> 00:29:48,920 identify or fix them on your own, I would love to have a 577 00:29:48,920 --> 00:29:51,560 conversation with you. I'm offering free discovery 578 00:29:51,560 --> 00:29:55,040 coaching calls for runners or endurance athletes who want to 579 00:29:55,040 --> 00:29:57,960 talk through what is going on in their training in more detail. 580 00:29:58,280 --> 00:30:01,160 Just so you know, there is no obligation from this call. 581 00:30:01,160 --> 00:30:02,480 There's no pressure in this call. 582 00:30:02,480 --> 00:30:04,600 There's no sales pitch. It's not a sales call. 583 00:30:04,640 --> 00:30:08,520 It's simply an opportunity for us to get to know each other. 584 00:30:08,760 --> 00:30:12,240 It's for free, OK? You're not spending any money on 585 00:30:12,240 --> 00:30:13,520 it. You're not losing anything. 586 00:30:13,520 --> 00:30:16,280 You can only gain. And it's an opportunity for us 587 00:30:16,280 --> 00:30:18,760 to get to know each other, for you to tell me what's going on 588 00:30:18,840 --> 00:30:22,680 for me and for me to offer some specific practical thoughts on 589 00:30:22,680 --> 00:30:26,200 where the holes might be and for us to see whether working 590 00:30:26,200 --> 00:30:28,560 together might be the right step for you. 591 00:30:28,600 --> 00:30:32,160 I haven't actually got anything to sell if I don't know if this 592 00:30:32,160 --> 00:30:35,040 is right for you, right? So I need to meet you first. 593 00:30:35,200 --> 00:30:39,800 And actually, my biggest mission with these calls is how can I be 594 00:30:39,800 --> 00:30:42,680 helpful? This is my way of, in addition 595 00:30:42,680 --> 00:30:45,360 to the podcast and the other resources I do, this is my way 596 00:30:45,360 --> 00:30:48,720 of giving back to the running community as being helpful as I 597 00:30:48,720 --> 00:30:50,800 can, because I know everyone has different budgets and 598 00:30:50,800 --> 00:30:54,240 accessibilities. And at the very least, I want 599 00:30:54,240 --> 00:30:58,360 you to come away from this call with one or two steps, an idea 600 00:30:58,360 --> 00:31:00,600 of one or two steps that you could take because it's so 601 00:31:00,600 --> 00:31:02,200 important, not just having information. 602 00:31:02,200 --> 00:31:05,640 I want you to take action is one or two steps that you could take 603 00:31:05,640 --> 00:31:08,600 to start fixing the holes in your bucket. 604 00:31:08,600 --> 00:31:12,040 That is the point of the call anything in addition to that is 605 00:31:12,080 --> 00:31:14,680 a bonus. So if that sounds useful, the 606 00:31:14,680 --> 00:31:18,200 application link is right here in the episode description for 607 00:31:18,200 --> 00:31:21,000 this episode. It takes 2 minutes, maybe less 608 00:31:21,000 --> 00:31:24,480 to fill in and I will be and then you can book in that free 609 00:31:24,480 --> 00:31:28,360 discovery call with me and we'll to arrange a time to meet. 610 00:31:28,680 --> 00:31:31,720 The second thing I want to leave with you is, is this Sunday, the 611 00:31:31,720 --> 00:31:36,920 9th of August at 8:00 PM British summertime, I am hosting a live 612 00:31:36,920 --> 00:31:40,960 webinar all about how to improve your running form so you can run 613 00:31:40,960 --> 00:31:42,720 like a pro. So this is a practical 614 00:31:42,720 --> 00:31:47,160 opportunity where you can fit, you know, form is a, is a hole 615 00:31:47,160 --> 00:31:50,480 in the bucket for many of you. So this is an opportunity for a 616 00:31:50,480 --> 00:31:54,720 for a small fee to join where you can actually get some 617 00:31:54,720 --> 00:31:58,440 practical tips and solutions to fix a hole in your bucket. 618 00:31:58,520 --> 00:32:01,280 It's a focused, practical session that will give you real 619 00:32:01,400 --> 00:32:04,560 applicable tools for becoming a more efficient, more effective 620 00:32:04,560 --> 00:32:06,480 runner. There's a small fee to join and 621 00:32:06,480 --> 00:32:09,880 that gives you live access on the day as well as short term 622 00:32:09,880 --> 00:32:12,440 access to the playback if you can't make it live. 623 00:32:12,440 --> 00:32:14,560 So if you want to join, but you're like, oh, that date and 624 00:32:14,560 --> 00:32:16,640 time doesn't work for me, No worries. 625 00:32:16,640 --> 00:32:19,160 If you book a place and can't make it, you will still 626 00:32:19,160 --> 00:32:23,920 everybody, every single person who signs up will be given a 627 00:32:23,960 --> 00:32:27,280 link for short term access so you can watch the playback. 628 00:32:27,640 --> 00:32:31,040 And if you can't make it live and the sign up link is also in 629 00:32:31,040 --> 00:32:33,520 the episode description and I would love to see you there. 630 00:32:33,520 --> 00:32:36,440 For everybody else, thank you so much for listening today. 631 00:32:36,440 --> 00:32:40,480 If this episode was useful, please do share it with the 632 00:32:40,480 --> 00:32:44,280 greater running community or any other endurance athlete or 633 00:32:44,280 --> 00:32:45,840 person that you think will benefit. 634 00:32:45,840 --> 00:32:48,560 I always appreciate when you share it on your socials. 635 00:32:48,560 --> 00:32:52,200 I try and also share you so you get a little bit boost as well. 636 00:32:52,560 --> 00:32:57,600 And yeah, I just hope it was helpful and it gives you some 637 00:32:57,600 --> 00:33:01,400 food for thought to start fixing the holes in your training so 638 00:33:01,400 --> 00:33:05,280 you can train smarter and get strong and prosper, which is 639 00:33:05,280 --> 00:33:07,960 what this is all about. So I will see you in the next 640 00:33:07,960 --> 00:33:09,560 episode. Thank you for listening. 641 00:33:09,680 --> 00:33:12,080 Make sure you're following the podcast so you don't miss any 642 00:33:12,080 --> 00:33:14,000 future episodes and I'll catch you soon.