1
00:00:00,040 --> 00:00:03,560
You're listening to episode 297 
of the Marathon Running Podcast.

2
00:00:03,560 --> 00:00:06,000
In this episode, we're going to 
talk about the Elite Blueprint, 

3
00:00:06,000 --> 00:00:09,400
training fatigue, and longevity 
with Kira d'amato. 

4
00:00:10,360 --> 00:00:13,080
Welcome to the Marathon Running 
Podcast by Marathon Journal. 

5
00:00:13,360 --> 00:00:15,800
Join us every week for the 
insights and inspiration you 

6
00:00:15,800 --> 00:00:18,640
need to get from the starting 
line to the finish line and 

7
00:00:18,640 --> 00:00:29,960
beyond. 
Hey runners and welcome to 

8
00:00:29,960 --> 00:00:33,000
episode 297. 
My name is Letty and I am flying

9
00:00:33,000 --> 00:00:36,520
solo again today because my 
husband Ryan is not Co hosting 

10
00:00:36,520 --> 00:00:38,800
again with me. 
Should I kick him out from the 

11
00:00:38,800 --> 00:00:41,320
podcast production team? 
I'm kidding, I'm kidding. 

12
00:00:41,440 --> 00:00:44,920
Ryan will stay on but the show 
will also go on without him 

13
00:00:44,920 --> 00:00:48,040
today and today. 
I'm sad for him that he will be 

14
00:00:48,040 --> 00:00:52,520
missing this episode because we 
are going to have a very very 

15
00:00:52,520 --> 00:00:56,480
amazing person on to talk to us 
about some serious stuff. 

16
00:00:56,840 --> 00:01:00,200
Our guest today is Kiara D'amato
and she does not need a lot of 

17
00:01:00,200 --> 00:01:01,960
introduction. 
She's known in the running 

18
00:01:01,960 --> 00:01:03,800
world, especially in the United 
States. 

19
00:01:04,000 --> 00:01:07,400
She's a realtor torrent American
record holder who is famous for 

20
00:01:07,400 --> 00:01:10,080
her sense of humor and now her 
book as well. 

21
00:01:10,280 --> 00:01:13,920
And in fact, I feel like she is 
so well known for her back story

22
00:01:13,920 --> 00:01:17,480
and her book now that I kind of 
wanted to flip the script once I

23
00:01:17,480 --> 00:01:20,160
knew that she was going to be a 
guest on my podcast. 

24
00:01:20,360 --> 00:01:23,080
So in this episode, we're going 
to skip the origin story and 

25
00:01:23,080 --> 00:01:26,640
focus more on the mechanics of 
how she operates today. 

26
00:01:26,640 --> 00:01:29,720
Since Kira is not just super 
fast, but obviously she is also 

27
00:01:29,720 --> 00:01:32,040
super smart, we wanted to take 
advantage of that. 

28
00:01:32,240 --> 00:01:35,040
And so we're diving into 
everything surrounding her 

29
00:01:35,040 --> 00:01:38,360
training, her recent move to 
Utah, now being coached by Ed 

30
00:01:38,360 --> 00:01:41,840
Einstone, training with the 
boys, Clayton Young and Connor 

31
00:01:41,840 --> 00:01:43,240
Mance. 
We're going to talk about 

32
00:01:43,240 --> 00:01:45,880
everything she learned in her 
training, what she's changed 

33
00:01:45,880 --> 00:01:49,000
recently since she became a 
master, and basically take a 

34
00:01:49,000 --> 00:01:52,600
look at her blueprint when it 
comes to elite performance, 

35
00:01:52,680 --> 00:01:55,120
longevity, and structural 
durability. 

36
00:01:55,280 --> 00:01:58,800
We also touched on her brand 
because again, Kira is super 

37
00:01:58,800 --> 00:02:03,560
smart and has managed to turn 
herself into a brand that we all

38
00:02:03,560 --> 00:02:06,720
follow and admire. 
So I guess that's it for the 

39
00:02:06,720 --> 00:02:08,759
intro. 
And without any further ado, I'm

40
00:02:08,759 --> 00:02:11,480
now going to share my 
conversation with Kara d'amato. 

41
00:02:13,920 --> 00:02:15,920
All right, so I'm on with Kira 
d'amato. 

42
00:02:15,920 --> 00:02:17,440
Kira, thank you so much for 
joining me. 

43
00:02:17,720 --> 00:02:20,360
Yeah, thanks for having me on. 
I'm so glad we can make this 

44
00:02:20,360 --> 00:02:22,120
happen. 
Yes, me too. 

45
00:02:22,120 --> 00:02:25,080
And as a native German speaker, 
I just want to put that out 

46
00:02:25,080 --> 00:02:26,920
there. 
Your name is very difficult for 

47
00:02:26,920 --> 00:02:29,440
us to pronounce it. 
I know growing up, we would read

48
00:02:29,440 --> 00:02:32,400
names in English and then we'd 
be like Sean, for example, 

49
00:02:32,400 --> 00:02:33,960
right? 
We'd be like, oh, yeah, and 

50
00:02:33,960 --> 00:02:35,400
seen. 
And everyone's like seen. 

51
00:02:35,400 --> 00:02:36,720
It's not seen. 
It's Sean. 

52
00:02:37,400 --> 00:02:38,560
It's hard. 
It's hard. 

53
00:02:38,960 --> 00:02:41,240
It's tricky. 
How would my name be pronounced 

54
00:02:41,240 --> 00:02:42,920
in German? 
Kyra. 

55
00:02:43,320 --> 00:02:45,680
OK, I'm into that. 
You can call me that, That's 

56
00:02:45,680 --> 00:02:47,120
fine. 
Or I will not do it. 

57
00:02:47,160 --> 00:02:49,160
And I hope it doesn't throw me 
off for the rest of the 

58
00:02:49,160 --> 00:02:52,440
interview. 
Oh, man. 

59
00:02:52,440 --> 00:02:54,480
But yeah. 
So thank you and welcome so much

60
00:02:54,840 --> 00:02:56,560
to our show. 
We're super excited to have you 

61
00:02:56,560 --> 00:02:58,760
on. 
And I kind of want to hop into 

62
00:02:59,040 --> 00:03:01,560
your training right away because
as I mentioned earlier, there's 

63
00:03:01,560 --> 00:03:03,840
so many podcasts out there 
already about your book. 

64
00:03:03,840 --> 00:03:05,960
And your book is amazing. 
But I mean, you're very 

65
00:03:05,960 --> 00:03:10,240
analytical, and our audience 
loves training advice and little

66
00:03:10,240 --> 00:03:12,800
tidbits of what they can get out
of it. 

67
00:03:13,040 --> 00:03:16,080
So I wanted to ask you, when 
you're building up towards a 

68
00:03:16,080 --> 00:03:19,920
marathon, what is your approach?
Do you approach it, as you 

69
00:03:19,920 --> 00:03:22,880
mentioned, as a logical puzzle 
or how does that work? 

70
00:03:22,880 --> 00:03:25,480
Because a lot of people kind of 
just go by field these days. 

71
00:03:26,120 --> 00:03:29,320
Yeah. 
You know for a while I was go by

72
00:03:29,320 --> 00:03:33,280
field and I think for most of 
training networks like I do 

73
00:03:33,280 --> 00:03:37,200
think if you're trained for a 
marathon, you do need to work up

74
00:03:37,200 --> 00:03:39,120
your long run. 
So that's something I would be 

75
00:03:39,120 --> 00:03:42,400
very analytical about, like 
building up your distance of 

76
00:03:42,400 --> 00:03:45,080
your long run and not every week
needs to get longer, but you do 

77
00:03:45,080 --> 00:03:48,400
need to make sure that you are 
used to time on feet running. 

78
00:03:48,920 --> 00:03:52,400
But I think like other workouts 
and other runs can be totally 

79
00:03:52,400 --> 00:03:54,800
unfeeled, especially like 
recovery runs. 

80
00:03:54,800 --> 00:03:57,560
If you feel like walking in the 
middle for a little bit, I think

81
00:03:57,560 --> 00:04:00,120
you should walk in a little bit.
If you feel like picking it up a

82
00:04:00,120 --> 00:04:01,720
little bit, pick it up a little 
bit. 

83
00:04:01,720 --> 00:04:06,120
So I do think a lot of it with 
my training now, I try to have 

84
00:04:06,120 --> 00:04:10,120
at least 12 to 16 weeks build up
for a marathon. 

85
00:04:10,440 --> 00:04:15,520
I definitely prefer 16 because I
like a month of getting into it,

86
00:04:15,520 --> 00:04:19,120
doing shorter workouts that 
aren't as marathon specific and 

87
00:04:19,120 --> 00:04:23,280
building up a little bit of that
speed before I start building in

88
00:04:23,280 --> 00:04:27,480
the distance. 
But yeah, I've done it a few 

89
00:04:27,480 --> 00:04:30,160
different ways. 
But yeah, however, however you 

90
00:04:30,160 --> 00:04:33,040
want to talk about it, I'm open 
to to share what I do. 

91
00:04:33,720 --> 00:04:36,680
Yeah, because, I mean, you do do
a lot of shorter races, right? 

92
00:04:36,680 --> 00:04:38,520
The last time I talked to you 
was in Chicago. 

93
00:04:38,520 --> 00:04:42,240
And I remember I was picking 
your brain about how will I show

94
00:04:42,240 --> 00:04:44,960
up at this starting line because
I was so nervous and I didn't 

95
00:04:44,960 --> 00:04:47,240
realize that you were there for 
the 5K. 

96
00:04:47,480 --> 00:04:50,200
And so then the next day when 
you want it, I was like, Oh my 

97
00:04:50,200 --> 00:04:53,920
God, here I was whining about 
being nervous and there you are 

98
00:04:53,920 --> 00:04:56,760
racing and winning. 
Well, First off, it's natural to

99
00:04:56,760 --> 00:04:59,880
be nervous before race. 
Everybody is and especially when

100
00:04:59,880 --> 00:05:02,520
it's something like an off 
distance, it's a little bit of 

101
00:05:02,520 --> 00:05:05,040
known that how to like like a 
little bit of different kind of 

102
00:05:05,040 --> 00:05:07,520
nerves. 
So First off, I don't, I 

103
00:05:07,520 --> 00:05:09,080
remember seeing you and chatting
with you. 

104
00:05:09,080 --> 00:05:12,960
I don't remember being like 
thinking, I know I remember just

105
00:05:12,960 --> 00:05:17,000
all positive things. 
So but yeah, I do like to switch

106
00:05:17,000 --> 00:05:21,400
up marathon builds with speed 
builds because I do think like 

107
00:05:21,400 --> 00:05:25,640
when I first got into running 
marathons, I, my marathon pace 

108
00:05:25,640 --> 00:05:28,600
was the same as my half marathon
pace, which was the same as my 

109
00:05:28,600 --> 00:05:32,240
5K pace. 
So by bring, yeah, not good. 

110
00:05:33,080 --> 00:05:35,160
That is not what you want 
actually. 

111
00:05:35,640 --> 00:05:39,160
So I took a break like 6 months 
off of marathoning and worked 

112
00:05:39,160 --> 00:05:43,120
really, really hard to get my 
mile down and my 5K down. 

113
00:05:43,400 --> 00:05:47,280
And then my half marathon and 
marathon times came down really 

114
00:05:47,280 --> 00:05:50,240
beautifully too. 
So I do love throwing in some 

115
00:05:50,240 --> 00:05:53,720
spicy races that give get us out
of our comfort zone but cause us

116
00:05:53,720 --> 00:05:57,360
to work on more of that 
explosive speed because then 

117
00:05:57,360 --> 00:06:00,760
when we start getting back into 
endurance, it feels so much 

118
00:06:00,760 --> 00:06:03,960
easier because you're like, I 
just did a 5K at like, you know,

119
00:06:04,120 --> 00:06:07,280
I don't know, 6 minute pace and 
now that 7 minute marathon is 

120
00:06:07,280 --> 00:06:11,440
feeling way more relaxed so. 
Yeah, you get used to the, you 

121
00:06:11,440 --> 00:06:13,320
get used to the pace. 
But I mean, if you're saying 

122
00:06:13,320 --> 00:06:17,080
like, OK, I can see how that 
would work with a 5K, maybe 

123
00:06:17,080 --> 00:06:20,600
working up to 1/2 marathon. 
But then a lot of runners find 

124
00:06:20,600 --> 00:06:24,160
there's a huge difference in 
racing 1/2 marathon. 

125
00:06:24,160 --> 00:06:27,720
And then there's something that 
happens after 1415 miles where 

126
00:06:28,000 --> 00:06:29,640
maybe we're just going out too 
fast. 

127
00:06:29,640 --> 00:06:33,480
But you can't hold that so well.
It just becomes more of a 

128
00:06:33,480 --> 00:06:36,040
mystery, whereas 1/2 seems more 
predictable. 

129
00:06:36,880 --> 00:06:40,280
Yeah, that's definitely when, 
yeah, I tell people that race 

130
00:06:40,280 --> 00:06:41,520
halves. 
I'm like, that feels like a 

131
00:06:41,520 --> 00:06:45,160
really, like, it's a good goal 
because you have to work really 

132
00:06:45,160 --> 00:06:47,880
hard to train for 1/2. 
But it's not like borderline 

133
00:06:47,880 --> 00:06:49,600
crazy. 
Like I think I definitely have 

134
00:06:49,600 --> 00:06:52,920
screws loose that I continually 
want to train for a marathon. 

135
00:06:53,400 --> 00:06:56,280
But I think that's it that there
are so many pieces to a 

136
00:06:56,280 --> 00:07:00,400
marathon, just with one getting 
used to that much time on feet. 

137
00:07:00,400 --> 00:07:03,840
Like we talked about the fueling
and then the weather plays these

138
00:07:03,840 --> 00:07:08,480
huge factors in marathon running
too, which aren't, I mean, can 

139
00:07:08,480 --> 00:07:11,200
impact shorter races too, but 
not to the same degree. 

140
00:07:11,200 --> 00:07:15,320
So but I do think fueling and 
learning how to fuel for a 

141
00:07:15,320 --> 00:07:17,880
marathon can really help combat 
those. 

142
00:07:17,880 --> 00:07:21,080
You know what happens at 14 to 
16 for us all. 

143
00:07:22,200 --> 00:07:24,000
Insert U can commercial here 
just. 

144
00:07:24,000 --> 00:07:27,360
Kidding. 
No, but I remember when I did 

145
00:07:27,360 --> 00:07:32,360
interview at EU Can event, it 
was kind of not shocking, but I 

146
00:07:32,360 --> 00:07:36,000
was very surprised by you saying
that how many weeks you are 

147
00:07:36,000 --> 00:07:39,080
doing 20 Millers for and I guess
that goes with what you were 

148
00:07:39,080 --> 00:07:43,120
saying about time on your feet. 
Yeah, and I think also like 

149
00:07:43,240 --> 00:07:46,280
I've, I have no idea how many 
marathons I've done, but I'm 

150
00:07:46,760 --> 00:07:50,640
feel like I'm over 15. 
I'm probably coming in close to 

151
00:07:50,640 --> 00:07:56,200
20, so I'm more used to like 
every marathon builds on your 

152
00:07:56,200 --> 00:07:58,200
previous. 
Even if you don't show up in the

153
00:07:58,200 --> 00:08:02,760
same exact fitness like you 
have, your body knows how to 

154
00:08:02,960 --> 00:08:05,560
what to do when your body breaks
down around that time. 

155
00:08:05,920 --> 00:08:09,760
So I probably do more 20 mile 
runs, but when I was first 

156
00:08:09,760 --> 00:08:14,480
getting into it, I would work up
to 1, maybe 220 mile runs. 

157
00:08:14,480 --> 00:08:17,640
So I think there is also like, 
and there's so many different 

158
00:08:17,640 --> 00:08:20,560
goals for marathon from just 
completing in a marathon. 

159
00:08:20,800 --> 00:08:24,560
You probably would be good with 
building up to a 20 mile run and

160
00:08:24,560 --> 00:08:27,040
then going for the full marathon
on race day. 

161
00:08:27,360 --> 00:08:30,760
Where is now that I'm trying to 
keep like bringing down my time 

162
00:08:30,800 --> 00:08:32,880
and I'm going at a very 
aggressive pace. 

163
00:08:32,880 --> 00:08:36,480
Like my body really needs to 
know how to work through that 

164
00:08:36,480 --> 00:08:39,880
grind and what to do when 
everything gets heavy and 

165
00:08:39,880 --> 00:08:41,520
there's not enough air in the 
world. 

166
00:08:41,520 --> 00:08:44,159
So it's good giving yourself a 
chance to practice that. 

167
00:08:45,200 --> 00:08:47,520
That's super interesting. 
And I guess I mean, you kind of 

168
00:08:47,520 --> 00:08:49,760
trained like a Canyon. 
We were at a Canyon camp by 

169
00:08:49,960 --> 00:08:53,520
Claudia Baradei, like Vincent 
Camprudos and all those guys 

170
00:08:54,120 --> 00:08:59,480
training camp and their runners 
would run, I think it was 1718 

171
00:08:59,480 --> 00:09:02,160
miles, but at race pace. 
Is that what you do too? 

172
00:09:02,160 --> 00:09:04,480
Is that what elites do? 
No. 

173
00:09:04,520 --> 00:09:08,200
And I mean I think there's a lot
of different school of thoughts 

174
00:09:08,200 --> 00:09:10,920
here. 
So back when I was training in 

175
00:09:10,920 --> 00:09:15,000
Virginia, I would the most I 
would do would be maybe I got up

176
00:09:15,000 --> 00:09:18,800
to 24 miles once, but I would do
a lot of like my bigger runs 

177
00:09:18,800 --> 00:09:22,920
would be 20 to 22 and I'd run 
the 1st 10 miles at like 

178
00:09:24,040 --> 00:09:28,680
probably a minute and a half to 
even 2 minutes slower than race 

179
00:09:28,680 --> 00:09:30,080
pace. 
So it would be a pretty relaxed 

180
00:09:30,080 --> 00:09:33,680
pace and then I would build up 
that tempo run right after. 

181
00:09:33,960 --> 00:09:36,080
So I would start with maybe a 
Six Mile tempo. 

182
00:09:36,080 --> 00:09:40,080
So I'd do a 10 mile like relaxed
run and then the Six Mile a 

183
00:09:40,080 --> 00:09:43,280
little bit sub marathon pace and
then cool down. 

184
00:09:43,600 --> 00:09:46,320
So I would hide these longer 
tempos and eventually I would 

185
00:09:46,320 --> 00:09:50,800
get up to doing 10 or perhaps 
even 12 miles at race, but I 

186
00:09:50,800 --> 00:09:53,120
would hide them sometimes in 
long runs. 

187
00:09:53,360 --> 00:09:57,160
So your body goes into the tempo
already feeling fatigued. 

188
00:09:57,360 --> 00:10:01,480
So it gives you a chance without
having to put like 20 miles or 

189
00:10:01,600 --> 00:10:05,920
18 miles at race pace. 
You go in feeling fatigued. 

190
00:10:05,920 --> 00:10:09,400
So it simulates what you'd be 
feeling at mile like 16 through 

191
00:10:09,400 --> 00:10:13,800
22 or whatever. 
So I really, I really like those

192
00:10:13,800 --> 00:10:19,000
workouts. 
We also with I'm under coach at 

193
00:10:19,000 --> 00:10:21,440
I Stone now. 
Like one of my favorite workouts

194
00:10:21,440 --> 00:10:26,320
we do with him is we'll do like 
an 8 mile like fatigue, which is

195
00:10:26,320 --> 00:10:31,200
probably usually 20 to 30 
seconds slower than your 

196
00:10:31,200 --> 00:10:34,120
marathon pace. 
And then we go to the track and 

197
00:10:34,120 --> 00:10:38,400
do 3 miles like really hard. 
And so that's another way that 

198
00:10:38,400 --> 00:10:42,200
you can build the fatigue in 
your body and simulate working 

199
00:10:42,200 --> 00:10:45,680
through when your legs get heavy
and everything starts to hurt, 

200
00:10:45,920 --> 00:10:49,760
but you're not putting 18 miles 
of tempo work on you. 

201
00:10:49,760 --> 00:10:52,160
That takes a long time, 
especially for me, like that 

202
00:10:52,160 --> 00:10:54,760
takes a long time for me to 
recover from those solar 

203
00:10:54,760 --> 00:10:56,480
efforts. 
So I think there are workarounds

204
00:10:56,480 --> 00:10:59,920
that you can simulate that kind 
of effort without having to put 

205
00:10:59,920 --> 00:11:04,080
that many hard miles on your 
body and then have to recover 

206
00:11:04,080 --> 00:11:12,000
from it. 
Is that something that you have 

207
00:11:12,080 --> 00:11:14,680
noticed that it takes longer to 
recover? 

208
00:11:14,680 --> 00:11:17,720
Because I remember talking to 
MEB and he was telling me that 

209
00:11:17,720 --> 00:11:20,400
instead of having a seven day 
week, he switched to a 10 day 

210
00:11:20,400 --> 00:11:24,120
week so he would have more days 
in between his workouts. 

211
00:11:24,720 --> 00:11:27,080
Yeah, that is something I think 
we're going to fool around with 

212
00:11:27,080 --> 00:11:30,800
for this next build. 
For me, like I was when I moved 

213
00:11:30,800 --> 00:11:34,400
to Utah, they take Sunday's off 
running, totally off running and

214
00:11:34,400 --> 00:11:37,440
they asked like what I want to 
do that or I can stick with my 

215
00:11:37,440 --> 00:11:41,640
seven day week and I was like, 
yeah, I would love a day off 

216
00:11:42,160 --> 00:11:44,600
every week. 
So I was doing more mileage in 

217
00:11:44,600 --> 00:11:49,880
six days than I was in seven 
days, which I think made me 

218
00:11:50,280 --> 00:11:52,840
really strong. 
But it's also just a different 

219
00:11:52,840 --> 00:11:54,920
type. 
But I think now just as because 

220
00:11:54,920 --> 00:11:58,760
I've age, I think I am going to 
have to separate and maybe every

221
00:11:58,920 --> 00:12:01,920
two or three weeks instead of 
doing 2 workouts in a week, just

222
00:12:01,920 --> 00:12:05,440
do one workout in a week or just
separate them out a little bit 

223
00:12:05,440 --> 00:12:07,600
more. 
So yeah, I think MEB is 

224
00:12:07,640 --> 00:12:09,480
definitely on to something with 
that. 

225
00:12:09,720 --> 00:12:11,840
And I think it's just you got to
listen to your body, right? 

226
00:12:11,840 --> 00:12:14,720
If if you're not recovering and 
you're not showing up in a spot 

227
00:12:14,720 --> 00:12:17,400
that you can work through the 
next workout, you probably need 

228
00:12:17,400 --> 00:12:20,680
to add in an extra day or you 
need to pull back the intensity 

229
00:12:20,680 --> 00:12:22,440
or the volume. 
There's something that needs to 

230
00:12:22,440 --> 00:12:24,960
adjust there for sure. 
Yeah, yeah. 

231
00:12:24,960 --> 00:12:28,560
And and so far though you've 
been a fan of kind of training 

232
00:12:28,560 --> 00:12:32,120
through right where you would 
religiously was it two or three 

233
00:12:32,120 --> 00:12:35,280
weeks and then have a whole week
down, maybe talk about that a 

234
00:12:35,280 --> 00:12:38,080
little bit and how that has 
built your career obviously. 

235
00:12:38,480 --> 00:12:42,880
Yeah, I think that. 
So I'm a now I'm a lower mileage

236
00:12:42,880 --> 00:12:46,680
marathoner. 
So back in like 2020 I was doing

237
00:12:46,880 --> 00:12:52,080
100 to 130 miles a week, which I
should, I have no idea what 

238
00:12:52,080 --> 00:12:55,200
that's in kilometers. 
I'm sorry for European audience 

239
00:12:55,200 --> 00:12:58,280
that I'm using miles. 
But now I've pulled it down and 

240
00:12:58,280 --> 00:13:02,360
I'm between 80 and 100. 
So I think that that has like 

241
00:13:02,360 --> 00:13:06,560
really helped with with being 
able, I can train at a higher 

242
00:13:06,560 --> 00:13:09,080
level and keep that weekly 
mileage pretty be similar 

243
00:13:09,080 --> 00:13:12,800
without needing a huge taper 
like some of my high mileage 

244
00:13:12,800 --> 00:13:15,680
counterparts. 
So if it's a race in the middle 

245
00:13:15,680 --> 00:13:18,880
of the season, sometimes I like 
training right through because 

246
00:13:18,880 --> 00:13:21,520
again, going into a race a 
little fatigued gives you a 

247
00:13:21,520 --> 00:13:24,160
little bit of that simulation of
what you would feel in a 

248
00:13:24,160 --> 00:13:27,520
marathon. 
So I'm OK having like AB plus A 

249
00:13:27,520 --> 00:13:30,640
minus race to get that training 
effect of the race. 

250
00:13:31,040 --> 00:13:36,560
But yeah, going into a marathon,
usually my last like really big 

251
00:13:36,560 --> 00:13:39,360
hard effort is between two and 
three weeks out. 

252
00:13:39,400 --> 00:13:42,440
And then I'll start bringing 
down the volume a little bit and

253
00:13:42,440 --> 00:13:44,400
bringing down the intensity. 
But yeah. 

254
00:13:44,400 --> 00:13:46,920
And then the week of the 
marathon, it's it's a lot lower.

255
00:13:46,920 --> 00:13:50,040
But yeah, I'm fine like trading 
through. 

256
00:13:50,040 --> 00:13:52,360
And I kind of like it because it
keeps your mind off of it, 

257
00:13:52,360 --> 00:13:53,600
right? 
When you're still like in your 

258
00:13:53,600 --> 00:13:56,560
routine, it keeps you loose, it 
keeps you like having something 

259
00:13:56,560 --> 00:13:59,200
to do rather than just worrying 
about the upcoming race. 

260
00:14:00,040 --> 00:14:02,640
And it makes it less mundane, 
right, monotonous. 

261
00:14:02,640 --> 00:14:05,560
And it, you know, you, you get 
that whole week off. 

262
00:14:05,560 --> 00:14:09,920
Well, not week off, just less. 
But it I guess keeps it more 

263
00:14:09,920 --> 00:14:12,160
exciting because you're like, 
OK, I'm just going to do this 

264
00:14:12,480 --> 00:14:14,880
very difficult thing for just 
another week. 

265
00:14:14,880 --> 00:14:16,560
And then there's my recovery 
week. 

266
00:14:16,960 --> 00:14:19,280
Exactly. 
Yeah, we live for the recovery 

267
00:14:19,360 --> 00:14:22,520
weeks as well. 
So, so with that, how do you 

268
00:14:22,520 --> 00:14:26,080
distinguish between if, if you 
don't have to feel for it quite 

269
00:14:26,080 --> 00:14:29,160
yet, how do you know if it's a 
productive fatigue or if it's 

270
00:14:29,160 --> 00:14:35,280
overtraining? 
I think that if you I think it 

271
00:14:35,280 --> 00:14:38,440
like there's a couple things 
like in a workout, if you feel a

272
00:14:38,440 --> 00:14:43,720
lot of pain, but your body has 
recovered from that pain like by

273
00:14:43,720 --> 00:14:47,040
the next morning. 
So I should I say this like if 

274
00:14:47,040 --> 00:14:50,280
it's like a sharper pain or 
something that feels like, Oh, 

275
00:14:50,280 --> 00:14:53,560
my quads are burning, like 
there's this specific body part 

276
00:14:53,560 --> 00:14:56,960
that's hurting. 
If you can recover within that 

277
00:14:56,960 --> 00:15:01,600
from 24 hours, then that's fine.
And then there's also like when 

278
00:15:01,600 --> 00:15:03,720
you're lifting weights and 
you're adding some workouts, you

279
00:15:03,720 --> 00:15:07,520
will feel feel like the delay 
onset like a day or two later. 

280
00:15:07,520 --> 00:15:10,760
And I think that's OK too. 
So I think you need to look at 

281
00:15:11,000 --> 00:15:13,720
your workouts in itself, like is
this workout? 

282
00:15:13,720 --> 00:15:15,840
Am I getting what I need out of 
the workout? 

283
00:15:16,200 --> 00:15:18,920
Or if you're crashing and 
burning, it feels hard, then 

284
00:15:18,920 --> 00:15:21,040
that may be a sign that you need
to adjust. 

285
00:15:22,160 --> 00:15:25,920
And then like, how are my like, 
even the easy runs, like, am I 

286
00:15:26,160 --> 00:15:28,160
able to get through these at 
fine? 

287
00:15:28,160 --> 00:15:30,800
So I think you just got to ask 
your body for that feedback. 

288
00:15:31,240 --> 00:15:35,440
And if you can like, hit what 
your goal is in the workouts, 

289
00:15:35,440 --> 00:15:37,640
usually that means you're doing 
pretty good. 

290
00:15:37,640 --> 00:15:40,400
But if you are really 
struggling, you're not sleeping 

291
00:15:40,400 --> 00:15:42,360
well. 
Your HRV score is a really good 

292
00:15:42,360 --> 00:15:44,640
indicator of if you're 
overtraining or not. 

293
00:15:44,640 --> 00:15:47,640
So there's all these different 
indicators that can, yeah, help 

294
00:15:47,640 --> 00:15:48,840
tell you. 
What do you do? 

295
00:15:49,600 --> 00:15:54,000
Well, I kind of have the same 
thing going as you. 

296
00:15:54,880 --> 00:15:59,800
My running coach is Ron Tabb, 
who he used to be a 209 runner 

297
00:15:59,800 --> 00:16:03,360
in the 80s and he's super 
awesome and he kind of does what

298
00:16:03,360 --> 00:16:06,320
you do with the whole 3 weeks 
fully on and then taking time 

299
00:16:06,320 --> 00:16:08,240
off. 
The only thing that kind of is 

300
00:16:08,240 --> 00:16:11,800
different then what it used to 
be is there is no strength 

301
00:16:11,800 --> 00:16:13,760
training coming from him. 
You know, he used to be like, 

302
00:16:13,760 --> 00:16:17,320
oh, you know, to like 50 push 
ups or I don't even think it was

303
00:16:17,320 --> 00:16:19,560
50 and then you know, 50 sit ups
and that's it. 

304
00:16:19,560 --> 00:16:21,640
Because back in the day they 
didn't do that. 

305
00:16:21,960 --> 00:16:26,080
But you do that now, right? 
And so I guess how do you 

306
00:16:26,080 --> 00:16:29,560
implement that and how does that
work for those of us who haven't

307
00:16:29,800 --> 00:16:32,400
jumped on the wagon yet, which 
we know strength training is 

308
00:16:32,400 --> 00:16:35,360
good for you, but how does that 
play into your running? 

309
00:16:35,360 --> 00:16:36,400
What do you have to be careful 
with? 

310
00:16:37,160 --> 00:16:40,680
Yeah, I when I first got into 
running, I didn't want to do any

311
00:16:40,680 --> 00:16:44,000
strength training and I only 
wanted to run. 

312
00:16:44,000 --> 00:16:47,320
And if I had like an hour in my 
day, I wanted to be running for 

313
00:16:47,320 --> 00:16:52,440
59 minutes and 59 seconds rather
than like 45 minutes and 15 of 

314
00:16:52,440 --> 00:16:54,920
strength. 
And that worked for a little bit

315
00:16:54,920 --> 00:16:57,840
until I got injured. 
And So what I realized is 

316
00:16:57,840 --> 00:17:01,920
injuries suck way more than 
strength training. 

317
00:17:02,520 --> 00:17:06,000
So now, like I look at strength 
training as a tool for injury 

318
00:17:06,000 --> 00:17:09,319
prevention. 
It's I've had like little things

319
00:17:09,319 --> 00:17:12,160
pop up like in races that get 
way too sore. 

320
00:17:12,160 --> 00:17:14,960
So I look at it as like 
strengthening and balance. 

321
00:17:15,200 --> 00:17:18,680
And it's a way to like fix 
weaknesses and stay overall 

322
00:17:18,680 --> 00:17:22,800
healthy. 
And I think also like I've had 

323
00:17:22,800 --> 00:17:26,800
some more serious injuries pop 
up over the last three or 4-5 

324
00:17:26,800 --> 00:17:29,720
years. 
And every time I get injured, I 

325
00:17:29,760 --> 00:17:32,680
try to find like the root of 
that and figure out how can I 

326
00:17:32,680 --> 00:17:34,320
make sure this never happens 
again. 

327
00:17:34,680 --> 00:17:38,760
So I have a whole like roll of X
now of like PT exercises and 

328
00:17:38,760 --> 00:17:42,000
strength exercises that keep me 
running healthy and strong and 

329
00:17:42,000 --> 00:17:45,040
allow me to keep doing it. 
Because really, like the secret 

330
00:17:45,040 --> 00:17:47,600
to running is like patience, 
inconsistency. 

331
00:17:48,040 --> 00:17:51,360
So if you're able to like stay 
consistent over a long period of

332
00:17:51,360 --> 00:17:54,320
time, that's when you start 
seeing like those breakthroughs.

333
00:17:55,360 --> 00:17:59,200
So yeah, I'm, I mean, I hate 
doing it, but I don't hate doing

334
00:17:59,200 --> 00:18:00,960
it. 
I, it's not like my favorite 

335
00:18:00,960 --> 00:18:05,040
thing to do, but it's so, so 
helpful and important if you 

336
00:18:05,040 --> 00:18:07,440
want to stay like injury free 
and running. 

337
00:18:08,320 --> 00:18:10,520
I know, and I'm learning that as
we age. 

338
00:18:10,520 --> 00:18:13,840
Obviously it's not like you 
recover as fast and I'm the same

339
00:18:13,840 --> 00:18:14,880
way. 
If you would have said, OK, 

340
00:18:14,880 --> 00:18:18,040
you've got two hours, you can do
10 minutes of strength or go run

341
00:18:18,040 --> 00:18:20,520
for two hours, I'm out the door.
But I know it's really, really 

342
00:18:20,520 --> 00:18:22,800
important and I know the less we
do it. 

343
00:18:23,080 --> 00:18:26,160
I just did squats the other day.
I did 20 of them with no 

344
00:18:26,160 --> 00:18:28,520
weights. 
I was sore for a week because I 

345
00:18:28,520 --> 00:18:33,720
haven't done any of that stuff. 
Yeah, I earlier this year, I, I 

346
00:18:33,720 --> 00:18:36,160
forget why or maybe I was just 
coming back from a build and I 

347
00:18:36,160 --> 00:18:39,720
did like a strength training, 
which is super important, but I 

348
00:18:39,720 --> 00:18:43,360
was so I was so sore for the 
next two days that I had a 

349
00:18:43,360 --> 00:18:46,040
really hard time in my workout. 
So we ended up just cutting the 

350
00:18:46,040 --> 00:18:47,880
workout short and letting me 
recover. 

351
00:18:48,280 --> 00:18:50,880
But that was a really good 
lesson too that like staying in 

352
00:18:50,880 --> 00:18:54,640
the routine is so healthy and 
your body just craves that. 

353
00:18:54,640 --> 00:18:57,720
So but yeah, I think also like, 
yeah, listen to your body with 

354
00:18:57,720 --> 00:19:01,920
all that because it really, it 
shouldn't be like hindering your

355
00:19:01,920 --> 00:19:03,640
running. 
Like if you were having to stop 

356
00:19:03,640 --> 00:19:06,040
because you're so sore from 
lifting, you're probably doing 

357
00:19:06,040 --> 00:19:08,120
too much. 
Yes, yes, yes. 

358
00:19:08,120 --> 00:19:11,600
And then obviously you taper it 
down before your races, right 

359
00:19:12,160 --> 00:19:15,680
with the strength. 
Yeah, so in the type of lifting 

360
00:19:15,680 --> 00:19:20,040
I do will change leading into 
leading into the race. 

361
00:19:20,040 --> 00:19:23,360
My strength coach right now, he 
has actually an awesome 

362
00:19:23,360 --> 00:19:26,360
Instagram account. 
It's called the Run Strong Coach

363
00:19:26,680 --> 00:19:30,760
and he does such a great job 
tailoring like where you are in 

364
00:19:30,760 --> 00:19:34,560
the build with what sort of 
exercises you should be doing. 

365
00:19:34,840 --> 00:19:37,800
I would definitely look him up 
if you do not currently have a 

366
00:19:37,800 --> 00:19:41,760
strength coach because he offers
so many free plans and so many 

367
00:19:41,760 --> 00:19:44,360
incredible tips on his Instagram
page too. 

368
00:19:44,600 --> 00:19:47,520
So that would be a really good 
resource to just get some ideas 

369
00:19:47,520 --> 00:19:50,480
of what you can be doing to 
enhance your running. 

370
00:19:51,360 --> 00:19:54,880
Yes, and we have seen some of it
because we all just, you know, 

371
00:19:54,920 --> 00:19:58,360
follow Clayton Young and he is 
pretty good about recording and 

372
00:19:58,360 --> 00:20:00,400
putting it out there. 
So I think a lot of our minds 

373
00:20:00,400 --> 00:20:03,040
were blown last year or I think 
it was their build up to the 

374
00:20:03,040 --> 00:20:06,320
Olympics to see, you know, they 
were training like football 

375
00:20:06,320 --> 00:20:08,200
players, like, you know, 
American football where you're 

376
00:20:08,200 --> 00:20:10,200
like buffing down and pushing 
things. 

377
00:20:10,200 --> 00:20:14,400
And I was shocked to see how 
much they really are doing and 

378
00:20:14,520 --> 00:20:16,600
you know, these box jumps and 
all that stuff. 

379
00:20:17,560 --> 00:20:21,200
Yeah, Well, I think like keeping
your muscles like strong and 

380
00:20:21,200 --> 00:20:25,000
agile, but also I think we got 
to like keep in mind that now 

381
00:20:25,000 --> 00:20:28,680
like a lot of us has moved over 
to super shoes, which put us in 

382
00:20:28,680 --> 00:20:31,920
a slightly different gait. 
And so I think like if you're in

383
00:20:31,920 --> 00:20:36,280
super shoes and you're noticing 
wow, like my quads are way more 

384
00:20:36,280 --> 00:20:40,920
sore afterwards or, you know, my
glutes were burning towards the 

385
00:20:40,920 --> 00:20:43,960
end of that race, that's also an
opportunity to work on that in 

386
00:20:43,960 --> 00:20:46,160
the weight room and make sure 
that you're strong enough to 

387
00:20:46,160 --> 00:20:50,240
support just a slightly 
different gate in super shoes. 

388
00:20:51,360 --> 00:20:55,160
Yeah, so I guess with that, how 
many days a week do you run in? 

389
00:20:55,160 --> 00:20:56,880
Super shoes are the days where 
you run in. 

390
00:20:57,400 --> 00:20:59,160
I mean, you know, the easy run 
shoes. 

391
00:20:59,160 --> 00:21:01,760
Do yours have plates now too or 
what do you run in? 

392
00:21:02,440 --> 00:21:07,600
I do so I run my easy recovery 
runs and the Nike zoom fly that 

393
00:21:07,600 --> 00:21:11,680
is a plate, but it's not like 
that super like zoom X cushion, 

394
00:21:12,040 --> 00:21:14,840
but I love it because it's a 
firmer shoe. 

395
00:21:15,200 --> 00:21:18,280
So I need like a really stable 
shoe. 

396
00:21:18,920 --> 00:21:22,520
Just I just have always needed. 
That's what my body is like 

397
00:21:22,520 --> 00:21:25,840
responded better to, but I also 
like it because it's since it 

398
00:21:25,840 --> 00:21:29,720
does have a plate in it, it just
feels a little bit more 

399
00:21:29,720 --> 00:21:33,280
responsive and keeps my cadence 
up and it just, I don't know, I 

400
00:21:33,280 --> 00:21:35,280
feel like it's the shoes working
with me. 

401
00:21:36,200 --> 00:21:39,720
So I'll run in those probably 
three or four days a week and 

402
00:21:39,720 --> 00:21:42,160
then all like Double S, I'll do 
in the Zoom Fly. 

403
00:21:42,280 --> 00:21:46,440
And then my track workouts, I'll
be in the Nike Vapor Fly. 

404
00:21:47,080 --> 00:21:50,120
And those to me are super. 
They're light, they're 

405
00:21:50,120 --> 00:21:52,760
responsive, they're great race 
shoe. 

406
00:21:52,760 --> 00:21:56,600
Like anything, if I race like a 
10K or below, I'll be in the 

407
00:21:56,960 --> 00:22:00,560
Nike Vapor Flies. 
And then for tempo runs and then

408
00:22:00,560 --> 00:22:04,640
sometimes long runs, I'll be in 
the Nike Alpha Fly, which is 

409
00:22:04,640 --> 00:22:07,320
like their marathon shoe. 
It's like, has a really great 

410
00:22:07,320 --> 00:22:09,600
cushion that absorbs a lot of 
the pounding. 

411
00:22:10,080 --> 00:22:13,160
And so I practice, you know, 
time on feet and those just to 

412
00:22:13,160 --> 00:22:15,360
make sure my body is ready for 
it on race day. 

413
00:22:15,360 --> 00:22:17,040
But yeah, I love those shoes, 
too. 

414
00:22:17,040 --> 00:22:21,840
Nike has incredible lineup for 
trainers and racers, so it's, 

415
00:22:21,840 --> 00:22:24,120
yeah, fun to get to to try them 
all out. 

416
00:22:24,720 --> 00:22:27,400
They they really are. 
I mean, I we do shoe reviews, 

417
00:22:27,400 --> 00:22:30,040
we've reviewed I don't know how 
many shoes, hundreds of them at 

418
00:22:30,040 --> 00:22:32,160
this point. 
And the alpha flies are my go 

419
00:22:32,160 --> 00:22:35,560
TOS, even though, you know, 
there's so many other options. 

420
00:22:35,560 --> 00:22:39,400
But if I take my race seriously,
then it'll always be the alpha 

421
00:22:39,400 --> 00:22:42,400
flag because it's just that feel
that you're just fresh and 

422
00:22:42,400 --> 00:22:44,600
you're bouncing forward. 
It's just nice. 

423
00:22:45,200 --> 00:22:47,200
It's incredible. 
Like to have a shoe working with

424
00:22:47,200 --> 00:22:50,520
you is incredible, but one 
that's also like because because

425
00:22:50,520 --> 00:22:52,960
of the cushion, it's taking so 
much of the pounding for you. 

426
00:22:52,960 --> 00:22:56,200
So I think that's a lot of why, 
like, you know, marathon times 

427
00:22:56,200 --> 00:22:58,400
have gone down is because 
everyone's legs are feeling 

428
00:22:58,400 --> 00:23:01,720
fresher at the end of race to be
able to, you know, keep going at

429
00:23:01,720 --> 00:23:03,480
that level. 
So yeah, I love. 

430
00:23:04,200 --> 00:23:07,320
I love me some alpha flies too. 
Yeah, I mean, the foot fatigue 

431
00:23:07,320 --> 00:23:09,440
alone, right? 
If I look at my coach's racing 

432
00:23:09,440 --> 00:23:13,160
shoes that I hung up next to his
Boston trophy, they're like 

433
00:23:13,160 --> 00:23:15,200
converse. 
I mean, I don't even know I 

434
00:23:15,200 --> 00:23:17,320
would get shin spoons within the
first mile. 

435
00:23:17,320 --> 00:23:19,840
I don't know how they did it. 
I wouldn't have been able. 

436
00:23:21,240 --> 00:23:22,000
I wouldn't. 
Have. 

437
00:23:22,440 --> 00:23:23,440
Made it. 
We would have found a way. 

438
00:23:23,440 --> 00:23:25,680
We would have found a way. 
But yeah, it's. 

439
00:23:26,200 --> 00:23:29,360
Yeah, we always kind of think 
about like, what could he have 

440
00:23:29,360 --> 00:23:32,320
done at a 209? 
And Nike says it's 4 to 5% with 

441
00:23:32,320 --> 00:23:34,360
the Alpha Fly. 
And then doing the math, and 

442
00:23:34,360 --> 00:23:36,440
then back then, I guess they 
only had Coca-Cola and they 

443
00:23:36,440 --> 00:23:38,880
would take the gas out by 
steering it really fast. 

444
00:23:39,000 --> 00:23:41,760
Like, imagine if they had 
nutrition and all that stuff. 

445
00:23:42,440 --> 00:23:44,840
We would have had two or two 
runners back then too. 

446
00:23:45,600 --> 00:23:48,080
Yeah, and like, they didn't 
really even have sports bras for

447
00:23:48,080 --> 00:23:52,320
women then, right? 
Didn't this the boots the 70s or

448
00:23:52,320 --> 00:23:55,200
80s or something? 
So yeah, we've come a really 

449
00:23:55,200 --> 00:23:59,240
long way with, yeah, engineering
and running. 

450
00:23:59,840 --> 00:24:03,040
No, absolutely. 
And yeah, so I guess I want to 

451
00:24:03,040 --> 00:24:06,040
talk a little bit also about 
your move to Utah and training 

452
00:24:06,040 --> 00:24:09,440
with Clayton and Connor. 
You're training with men for a 

453
00:24:09,440 --> 00:24:12,000
really long time. 
You're the Virginia lone wolf. 

454
00:24:12,520 --> 00:24:16,280
What changed? 
And how did that come all about?

455
00:24:17,200 --> 00:24:23,080
Yeah, I think like I got a 
little curious on like my Round 

456
00:24:23,080 --> 00:24:28,200
2 running has been so much fun 
and I'm on this journey to see 

457
00:24:28,640 --> 00:24:30,640
what I can do, what are my 
limits. 

458
00:24:30,640 --> 00:24:34,640
And I think I was curious how 
like a different training style 

459
00:24:34,960 --> 00:24:40,560
and a an altitude would like 
what that would do for my body, 

460
00:24:40,560 --> 00:24:44,000
how it would respond. 
Like am I able to like work 

461
00:24:44,000 --> 00:24:46,080
through that? 
And I think I was just really 

462
00:24:46,080 --> 00:24:48,520
curious to see what else there 
was. 

463
00:24:48,840 --> 00:24:52,680
I was also training totally like
alone and kind of piecemealing 

464
00:24:52,680 --> 00:24:54,280
things. 
Like I have people that I could 

465
00:24:54,360 --> 00:24:57,040
work out with and beg them to 
come with me, but I didn't have 

466
00:24:57,040 --> 00:25:02,120
like the full like Port Utah is 
actually one of the Nike hubs. 

467
00:25:02,440 --> 00:25:05,960
And so there's just so much 
support here, which is been 

468
00:25:05,960 --> 00:25:08,480
incredible. 
So I've loved the team aspect. 

469
00:25:08,760 --> 00:25:11,880
I love that I can show up days 
and be like, oh man, I do not 

470
00:25:11,880 --> 00:25:14,000
want to do this. 
And people like, we got this, 

471
00:25:14,000 --> 00:25:16,760
let's go have some fun. 
And so it just it keeps the 

472
00:25:16,760 --> 00:25:20,120
vibes in a really special place.
And likewise, there's times when

473
00:25:20,120 --> 00:25:22,440
people are like, oh man, like 
it's raining. 

474
00:25:22,440 --> 00:25:24,120
This is rough. 
I'm like, come on, people. 

475
00:25:24,120 --> 00:25:26,720
So I don't know. 
I love that team aspect. 

476
00:25:26,720 --> 00:25:29,480
I love being able to watch 
Connor and Clayton train. 

477
00:25:29,960 --> 00:25:32,480
It's actually their relationship
together and how they work off 

478
00:25:32,480 --> 00:25:34,680
each other. 
But it is incredible to be 

479
00:25:34,680 --> 00:25:39,520
watching, you know, two of the, 
like, world's best marathoners 

480
00:25:39,520 --> 00:25:41,840
are on my team. 
And just seeing what they do, 

481
00:25:41,840 --> 00:25:44,200
how they process, like, what are
their goals? 

482
00:25:44,200 --> 00:25:45,760
How do they work through 
workouts? 

483
00:25:45,760 --> 00:25:48,800
That's been really incredible to
learn from them. 

484
00:25:49,120 --> 00:25:52,800
And then, yeah, Coach Ed 
Isestone is just, ah, gosh, he's

485
00:25:52,840 --> 00:25:55,560
awesome. 
He's so even keel. 

486
00:25:55,560 --> 00:25:58,360
He's so smart. 
He's been there, done that and 

487
00:25:58,360 --> 00:26:00,200
have coached people that have 
been there, done that. 

488
00:26:00,200 --> 00:26:04,760
So yeah, it's really been a 
really incredible place to learn

489
00:26:04,760 --> 00:26:08,560
about running, to pursue like 
running in my own right, too. 

490
00:26:08,560 --> 00:26:11,000
So it's been, it's been a really
great move. 

491
00:26:11,840 --> 00:26:14,680
That sounds amazing. 
Who was your coach before him? 

492
00:26:14,680 --> 00:26:18,720
Were you self coached? 
No, my coach was Scott Roscoe 

493
00:26:19,000 --> 00:26:21,880
who he coaches like a high 
school team, but he also was a 

494
00:26:21,880 --> 00:26:26,000
coach of Alan Webb when Alan was
breaking all the mile records 

495
00:26:26,000 --> 00:26:31,240
and he he held actually the US 
1500 and mile American record 

496
00:26:31,240 --> 00:26:34,080
for a for a long time. 
That's awesome. 

497
00:26:34,080 --> 00:26:38,080
So you had you had coaching, but
I'm wondering what did Ed Ice 

498
00:26:38,080 --> 00:26:41,480
Stone do or what are you 
observing in Utah that is a 

499
00:26:41,480 --> 00:26:45,560
little bit different that maybe 
our listeners can hear about and

500
00:26:45,560 --> 00:26:47,480
maybe implement it into their 
own training? 

501
00:26:48,520 --> 00:26:52,640
Yeah, the types of workouts that
we do are are different. 

502
00:26:52,640 --> 00:26:55,880
And I think it's it's similar in
the fact that like my workouts 

503
00:26:55,880 --> 00:26:59,280
will build volume and intensity 
as I go through the build. 

504
00:27:00,240 --> 00:27:03,120
And coach Ice Stone is also like
a very patient coach. 

505
00:27:03,160 --> 00:27:06,720
And I really like that about 
both of those coaches is that 

506
00:27:07,080 --> 00:27:10,240
it's let's get fit, let's train 
and then find a race. 

507
00:27:10,240 --> 00:27:12,680
We don't need to force it. 
We don't need to shove it in. 

508
00:27:12,680 --> 00:27:16,320
And just like really solid 
patient coaches, which is great.

509
00:27:17,120 --> 00:27:20,640
Coach Ice Stone does a little 
bit more like fatigue training 

510
00:27:20,640 --> 00:27:23,600
and I have some. 
I like that I'm running like 

511
00:27:23,600 --> 00:27:27,440
paces all over the board. 
Before a lot of my work would be

512
00:27:27,440 --> 00:27:31,880
all under marathon pace and I do
some work now submarathon pace 

513
00:27:31,880 --> 00:27:35,520
or slower than marathon pace or 
like the fatigue miles like 30 

514
00:27:35,520 --> 00:27:36,800
seconds slower than marathon 
pace. 

515
00:27:36,800 --> 00:27:40,880
So I feel like I'm learning how 
to run relaxed, which is which 

516
00:27:40,880 --> 00:27:45,040
is, which is awesome. 
And yeah, just the type of 

517
00:27:45,040 --> 00:27:49,120
workouts are just been really 
fun and just a unique change 

518
00:27:49,120 --> 00:27:51,280
with, yeah, just how he's done 
things. 

519
00:27:51,280 --> 00:27:54,120
And also like, I think there is 
an element just like you were 

520
00:27:54,120 --> 00:27:56,480
talking about you with your 
coach, an element of the old 

521
00:27:56,480 --> 00:28:00,360
school running, which is really 
fun because it's just so simple 

522
00:28:00,360 --> 00:28:02,440
and you get out there and you 
work hard and these are the 

523
00:28:02,440 --> 00:28:04,960
workouts. 
And yeah, have fun with that. 

524
00:28:06,000 --> 00:28:09,600
I love it. 
So I guess he's made some tweaks

525
00:28:09,600 --> 00:28:12,960
with that. 
What about your fueling is you 

526
00:28:12,960 --> 00:28:14,320
have a nutrition coach I'm 
assuming? 

527
00:28:15,160 --> 00:28:18,000
Yeah, I, well, I've worked with 
some nutrition coaches. 

528
00:28:18,000 --> 00:28:21,480
I don't have like a straight up 
nutrition coach now, but I have 

529
00:28:21,480 --> 00:28:26,240
realized the at the older I've 
gotten, I've needed a lot more 

530
00:28:26,240 --> 00:28:29,720
fuel in different fuel. 
Like I feel like I need a lot 

531
00:28:29,720 --> 00:28:32,440
more protein now than I ever did
before. 

532
00:28:33,200 --> 00:28:36,360
So I'm like really careful right
after workout to get some 

533
00:28:36,360 --> 00:28:39,640
protein in so I can start that 
recovery and then adding like 

534
00:28:39,640 --> 00:28:42,920
another like protein shake into 
my day or some sort of like 

535
00:28:43,200 --> 00:28:46,360
protein snack. 
I need to add a lot more of 

536
00:28:46,360 --> 00:28:51,000
those so my body can recover. 
And then yeah. 

537
00:28:51,000 --> 00:28:53,640
And just overall just making 
sure like I get my blood tested 

538
00:28:53,640 --> 00:28:57,600
to make sure that my levels are 
OK and I'll just with food if if

539
00:28:57,600 --> 00:29:02,440
not. 
But then yeah, during races, the

540
00:29:02,440 --> 00:29:06,080
marathon is funny to me because 
I don't know, like something 

541
00:29:06,080 --> 00:29:07,960
that would work for one race you
have to tweak. 

542
00:29:07,960 --> 00:29:11,400
So I feel like I'm constantly 
tweaking how often I would take 

543
00:29:11,400 --> 00:29:15,640
a gel or how many gels or so. 
I feel like I'm always a work in

544
00:29:15,640 --> 00:29:19,800
progress with like race 
nutrition, but I do have like a 

545
00:29:19,800 --> 00:29:24,280
baseline that like during a half
marathon, I'll take one gel that

546
00:29:24,280 --> 00:29:27,760
you can gel at the start, I'll 
take one in the middle. 

547
00:29:27,760 --> 00:29:29,640
And then if I'm really 
struggling and just need a 

548
00:29:29,640 --> 00:29:32,760
treat, like I treat it as like a
little reward, I'll take, I'll 

549
00:29:32,760 --> 00:29:35,200
take another one. 
So when I broke the American 

550
00:29:35,200 --> 00:29:39,560
record in the half marathon, I 
actually had three gels, which, 

551
00:29:39,720 --> 00:29:41,360
you know, maybe my body didn't 
need. 

552
00:29:41,360 --> 00:29:43,640
But like mentally, it was just 
really fun to give yourself 

553
00:29:44,720 --> 00:29:46,960
something to like to do and to 
eat and. 

554
00:29:50,080 --> 00:29:52,320
That's, that's interesting. 
I think nutrition is such a 

555
00:29:52,320 --> 00:29:56,960
difficult thing. 
I mean, personally, I don't know

556
00:29:56,960 --> 00:29:59,600
if gels work for me or not. 
I'm assuming they do and I take 

557
00:29:59,600 --> 00:30:03,600
them because I'm being told so. 
But I've honestly never felt, 

558
00:30:03,960 --> 00:30:06,360
maybe I'm not fast enough, but 
I've never felt like, OK, this 

559
00:30:06,360 --> 00:30:08,440
gel is something that is really 
helping me through it. 

560
00:30:08,440 --> 00:30:10,880
I feel like it's to me a lot 
mental. 

561
00:30:10,880 --> 00:30:15,400
But I guess with what you're 
saying with blood tests and that

562
00:30:15,400 --> 00:30:20,160
sort of thing, it's maybe more 
easy to interpret that way 

563
00:30:20,280 --> 00:30:22,440
because, you know, it's like 
when you get fit, you can tell 

564
00:30:22,440 --> 00:30:25,640
your fit, you can measure it 
with time, but there's nothing 

565
00:30:25,640 --> 00:30:28,080
that really tells you, one, 
what's going on in the mind and 

566
00:30:28,080 --> 00:30:30,040
two, what's really going on in 
your body. 

567
00:30:30,880 --> 00:30:35,680
Well, I think too like, so for 
me, when I did not have fueling 

568
00:30:35,680 --> 00:30:39,000
during my race nailed down, I 
would hit different sort of 

569
00:30:39,000 --> 00:30:42,520
walls, which I then began to 
interpret like there'd be some 

570
00:30:42,520 --> 00:30:46,080
that I would just like hit a 
wall crash hard. 

571
00:30:46,400 --> 00:30:48,720
And that was I wasn't getting 
enough carbs in. 

572
00:30:48,760 --> 00:30:51,440
So I probably didn't carb low 
enough the days leading into the

573
00:30:51,440 --> 00:30:53,760
race the morning of. 
And I probably wasn't taking 

574
00:30:53,760 --> 00:30:56,000
enough like carbs during the 
race. 

575
00:30:56,640 --> 00:30:59,400
And then I've hit a wall where 
I've just gotten really dizzy 

576
00:30:59,400 --> 00:31:03,280
and lightheaded. 
And that to me was that I'm not 

577
00:31:03,280 --> 00:31:05,640
getting enough protein leading 
into the race. 

578
00:31:05,640 --> 00:31:08,520
I can't have protein right 
before the race, but in the days

579
00:31:08,520 --> 00:31:11,600
leading into it, I feel like my 
body was lacking protein. 

580
00:31:11,840 --> 00:31:15,520
So if you're not, if your body 
is not giving you those signs, 

581
00:31:15,520 --> 00:31:18,320
you're probably feeling right. 
So taking the gels is really 

582
00:31:18,320 --> 00:31:20,160
good. 
And sometimes you don't get that

583
00:31:20,160 --> 00:31:23,760
immediate like, Oh yeah, this is
working magic. 

584
00:31:23,760 --> 00:31:27,400
But if you're not crashing at 
the end of long runs or workouts

585
00:31:27,400 --> 00:31:31,120
or runs, and you're probably 
doing a pretty awesome some job 

586
00:31:31,120 --> 00:31:33,600
with feeling. 
But how do you distinguish 

587
00:31:33,600 --> 00:31:37,440
whether it's a crashing for a 
lack of nutrition or lack of 

588
00:31:37,440 --> 00:31:40,840
mental strength or lack of 
physical fitness? 

589
00:31:40,840 --> 00:31:44,320
I think that's really difficult 
for, you know, if you're not in 

590
00:31:44,320 --> 00:31:47,200
tune with it. 
OK, this may sound crazy, but I 

591
00:31:47,200 --> 00:31:50,680
feel like we're all pretty 
mentally hard, right? 

592
00:31:50,680 --> 00:31:53,200
We're all like tough people. 
Like if we're going to set out 

593
00:31:53,200 --> 00:31:56,560
and train for something, and I 
think we are really hard on 

594
00:31:56,560 --> 00:31:58,240
ourselves. 
So we're not more mentally 

595
00:31:58,240 --> 00:32:02,880
strong, but when we're prepared 
with training and we're prepared

596
00:32:02,880 --> 00:32:07,760
like with fueling, like we can 
work through the right amount of

597
00:32:07,760 --> 00:32:09,880
pain. 
So I think sometimes after a 

598
00:32:09,880 --> 00:32:12,000
race we get discouraged. 
Like I wish I would have pushed 

599
00:32:12,000 --> 00:32:13,520
harder. 
Well, if you could have, you 

600
00:32:13,520 --> 00:32:16,400
probably would have too. 
So like we all need to take it a

601
00:32:16,400 --> 00:32:19,040
little easier on a self and 
they're like, OK, well, what 

602
00:32:19,040 --> 00:32:22,360
point did I feel that way? 
Well, that was right at 10 miles

603
00:32:22,360 --> 00:32:24,360
and a half marathon. 
It's like, OK, so maybe you need

604
00:32:24,360 --> 00:32:26,880
to work on some longer runs and 
build up your endurance. 

605
00:32:26,880 --> 00:32:30,560
But I do like, I don't think 
anyone out there is necessarily 

606
00:32:30,560 --> 00:32:35,280
just weak, but I think we need 
to like in practice, practice 

607
00:32:35,280 --> 00:32:37,480
working through that hard point 
in the race. 

608
00:32:37,560 --> 00:32:40,840
And if you can practice that, 
then your body and your mind 

609
00:32:40,840 --> 00:32:44,400
knows what to do come race day. 
So like, I really encourage 

610
00:32:44,400 --> 00:32:47,360
people to have not everywhere 
workout, but some workouts. 

611
00:32:47,360 --> 00:32:50,720
Get to the point where you're 
like, I want to quit, this is 

612
00:32:50,720 --> 00:32:53,720
terrible and figure out how 
you're going to work through 

613
00:32:53,720 --> 00:32:55,320
that. 
So give your body some 

614
00:32:55,320 --> 00:32:58,840
opportunities before it comes to
the race to figure out how 

615
00:32:58,840 --> 00:33:00,000
you're going to work through 
that. 

616
00:33:00,400 --> 00:33:03,400
And I think even just saying 
that in your head, like have a 

617
00:33:03,400 --> 00:33:06,640
quote or saying like, pretend 
this is a race. 

618
00:33:06,640 --> 00:33:08,480
How what am I going to do on 
race day? 

619
00:33:08,720 --> 00:33:11,600
And every time you work through 
that, you learn how to work 

620
00:33:11,600 --> 00:33:14,560
through it a little bit more. 
And so like, I think you can 

621
00:33:14,560 --> 00:33:17,680
train yourself to be mentally 
and physically tougher, but I 

622
00:33:17,680 --> 00:33:20,800
don't think anyone's just weak. 
But I think we do need to train 

623
00:33:20,800 --> 00:33:24,880
our mind and our body to be able
to handle those those moments. 

624
00:33:25,720 --> 00:33:28,720
Yes, the mind is so weak. 
I mean, I mean, you know, for a 

625
00:33:28,720 --> 00:33:32,560
lot of well, all of us, but you 
that don't have first place at 

626
00:33:32,560 --> 00:33:35,360
sight, it's so easy. 
You know, for me, my biggest 

627
00:33:35,360 --> 00:33:38,080
excuse for anything is that my 
kids always ask me, did you win 

628
00:33:38,080 --> 00:33:40,240
the race? 
The answer is always going to be

629
00:33:40,240 --> 00:33:43,200
no. 
They don't care if it's a 320 or

630
00:33:43,200 --> 00:33:45,880
325. 
So then I give myself this like 

631
00:33:46,080 --> 00:33:49,160
excuse no, because nobody cares 
except for myself, right? 

632
00:33:49,360 --> 00:33:52,320
And then if I'm in that pain 
cave or if I'm just like not 

633
00:33:52,320 --> 00:33:54,640
feeling it, then I'm like, well,
do I really want it bad enough? 

634
00:33:54,640 --> 00:33:58,520
And then I'm like I'm OK with 
the 325 and then I start dilly 

635
00:33:58,520 --> 00:34:00,960
dallying around and then 
afterwards I get so mad. 

636
00:34:07,320 --> 00:34:09,639
OK, two things. 
When your kids asked you that, 

637
00:34:09,639 --> 00:34:11,679
did you win? 
How about answering? 

638
00:34:11,920 --> 00:34:16,000
Yeah, Mom said her new PR mom 
hit her goal today or mom, like,

639
00:34:16,000 --> 00:34:19,760
I went all in on my race. 
So you don't have like winning 

640
00:34:19,760 --> 00:34:23,320
isn't black or white, not like 
the one person who wins the race

641
00:34:23,560 --> 00:34:26,679
isn't the only winner that day. 
So I think you need to be able 

642
00:34:26,679 --> 00:34:29,360
to answer like, yeah, like I 
really worked through that race 

643
00:34:29,360 --> 00:34:31,679
and it was really hard. 
And I'm really proud of what I 

644
00:34:31,679 --> 00:34:33,920
found on myself. 
So you gotta you gotta change 

645
00:34:33,920 --> 00:34:37,239
that. 
But but I think also too, like 

646
00:34:37,480 --> 00:34:41,360
there are things you can do. 
Like for me, when I tell someone

647
00:34:41,360 --> 00:34:44,360
my goal right before race, I 
find it. 

648
00:34:44,400 --> 00:34:49,239
I like I feel like I'm held more
accountable in that race. 

649
00:34:49,239 --> 00:34:51,639
So like it's easy when only I 
know the goal. 

650
00:34:51,639 --> 00:34:53,480
I can like shift that goal can 
shift. 

651
00:34:53,719 --> 00:34:56,880
But when I know that I've told 
someone like and they're not 

652
00:34:56,880 --> 00:34:59,560
going to care, like you just 
said, no one cares about my time

653
00:34:59,560 --> 00:35:02,920
more than me. 
But but I feel like in that 

654
00:35:02,920 --> 00:35:06,440
moment, it just helps me hold me
accountable that like I told 

655
00:35:06,760 --> 00:35:09,680
XYZI was going to run this time.
I'm going to work through this. 

656
00:35:09,680 --> 00:35:13,280
So I think trick yourself into 
creating little things that you 

657
00:35:13,280 --> 00:35:17,000
don't want to. 
But then also, I think there is 

658
00:35:17,000 --> 00:35:21,160
like, if your goal is just to 
sign up and enjoy it, sign up 

659
00:35:21,160 --> 00:35:22,760
and enjoy it. 
You don't even need a goal. 

660
00:35:22,760 --> 00:35:24,720
You know, if you're just like, 
listen, I want to go out there 

661
00:35:24,720 --> 00:35:26,520
and have fun. 
I want to work hard. 

662
00:35:26,880 --> 00:35:29,080
Like that's also an awesome 
goal. 

663
00:35:29,080 --> 00:35:30,440
And that could also be winning, 
too. 

664
00:35:31,320 --> 00:35:32,480
I love this. 
And you know what? 

665
00:35:32,480 --> 00:35:34,040
We have a medal to show for it, 
right? 

666
00:35:34,040 --> 00:35:36,840
No matter what, if I said I 
want, I have a medal and I'll do

667
00:35:36,880 --> 00:35:38,560
it to them. 
But yeah, I care. 

668
00:35:39,040 --> 00:35:41,880
Kira, just to let you know, we 
do care about your goals 

669
00:35:41,880 --> 00:35:44,320
probably more than our own at 
this point because we're like, 

670
00:35:44,320 --> 00:35:46,160
we want to see you up on the 
leaderboard. 

671
00:35:46,640 --> 00:35:49,240
Thank you, thank you. 
I I want to see myself there 

672
00:35:49,240 --> 00:35:51,560
too. 
And you will be there and you're

673
00:35:51,920 --> 00:35:54,200
training with these two amazing 
athletes. 

674
00:35:54,200 --> 00:35:57,040
So you know, do you guys, you're
not in a camp, right? 

675
00:35:57,040 --> 00:36:00,160
It's on a camp setup, but you do
most of your runs together. 

676
00:36:01,240 --> 00:36:03,760
Yeah, we meet at least three 
days a week. 

677
00:36:03,760 --> 00:36:06,600
And then I know like I live up 
in Park City, which is about a 

678
00:36:06,600 --> 00:36:10,880
45 minute drive from Provo. 
And so the guys that live in 

679
00:36:10,880 --> 00:36:13,120
Provo will meet more frequently 
than that. 

680
00:36:13,120 --> 00:36:15,160
So I think maybe they meet 
almost every day. 

681
00:36:15,520 --> 00:36:19,400
But I have like my own little 
mom's in Park City that I'll 

682
00:36:19,400 --> 00:36:21,880
meet on recovery days because I 
really enjoy running with 

683
00:36:21,880 --> 00:36:23,360
people. 
Like it's fun. 

684
00:36:23,760 --> 00:36:26,320
It's yeah. 
It makes the time go and then 

685
00:36:26,320 --> 00:36:28,720
people hold me accountable to 
pace a little bit more. 

686
00:36:28,720 --> 00:36:30,960
But. 
But yeah, I think on most days. 

687
00:36:30,960 --> 00:36:34,000
And then we do like after long 
runs, we'll all go get breakfast

688
00:36:34,000 --> 00:36:35,600
together and be able just to 
talk. 

689
00:36:35,600 --> 00:36:38,640
And that is probably my favorite
time of the week for a couple of

690
00:36:38,640 --> 00:36:41,560
reasons. 
One, my long run is done for the

691
00:36:41,560 --> 00:36:43,520
week, and I feel good about that
too. 

692
00:36:43,520 --> 00:36:46,920
Like, we take Sundays off, so I 
know I won't have to run for 48 

693
00:36:46,920 --> 00:36:50,600
hours and then three, which is 
probably most importantly, like 

694
00:36:50,600 --> 00:36:54,240
when we all aren't running and 
we can sit there and just be 

695
00:36:54,320 --> 00:36:57,800
like the humans that we are. 
It is so fun to get to know 

696
00:36:57,800 --> 00:37:00,360
people, like, outside of the 
running, too. 

697
00:37:01,400 --> 00:37:02,920
So that's really, yeah, that's 
fun. 

698
00:37:03,480 --> 00:37:05,840
Fun team. 
So it's been fun. 

699
00:37:05,840 --> 00:37:08,440
Do you get recognized at all? 
I know that the sport of running

700
00:37:08,440 --> 00:37:12,120
is not the hugest, but I mean at
your level there's few runners 

701
00:37:12,120 --> 00:37:15,360
that we all recognize. 
Yeah, I do. 

702
00:37:15,400 --> 00:37:17,640
And I appreciate it it all, to 
be honest. 

703
00:37:17,640 --> 00:37:21,160
It will never feel normal and it
always surprises me. 

704
00:37:21,480 --> 00:37:25,120
But I'm always flattered. 
So like if we go on a long run 

705
00:37:25,120 --> 00:37:28,120
on a trail with a lot of people 
and people shout or wave or say 

706
00:37:28,120 --> 00:37:33,280
something like I am so flattered
that people like know who I am 

707
00:37:33,280 --> 00:37:36,720
and took like, I don't know, it 
just took notice of my story. 

708
00:37:36,720 --> 00:37:39,120
And that, like, really, really 
means a lot to me. 

709
00:37:39,640 --> 00:37:43,080
I love it and I'm sure your kids
have bragging rights with that 

710
00:37:43,080 --> 00:37:45,280
right. 
Like whenever they join a sports

711
00:37:45,280 --> 00:37:46,680
team, everyone's probably 
scared. 

712
00:37:47,480 --> 00:37:49,840
Yeah, well, it's funny. 
My daughter actually joined DID 

713
00:37:49,840 --> 00:37:52,320
Girls on the Run last spring for
the first time. 

714
00:37:52,640 --> 00:37:56,480
And she like, I guess she went 
to practice and she's like, oh, 

715
00:37:56,480 --> 00:37:58,240
yeah. 
Like my mom's a professional 

716
00:37:58,240 --> 00:38:00,320
runner. 
And like the coaches were like, 

717
00:38:00,320 --> 00:38:03,280
oh, that's that's hilarious. 
Good for your mom. 

718
00:38:03,560 --> 00:38:07,440
And then they sent me an e-mail 
saying, oh, you are. 

719
00:38:08,120 --> 00:38:10,320
We didn't realize she was 
talking about you. 

720
00:38:10,320 --> 00:38:11,680
OK. 
Wow. 

721
00:38:12,120 --> 00:38:14,720
So yeah, I think they've started
picking it up the older that 

722
00:38:14,720 --> 00:38:17,480
they've gotten. 
But it's it's really fun. 

723
00:38:17,800 --> 00:38:20,960
And just like that, all the 
girls on the run coaches ask you

724
00:38:20,960 --> 00:38:23,920
for advice. 
Yeah, and I appreciate it. 

725
00:38:23,920 --> 00:38:27,800
I went and ran the 5K with with 
her at the end of the build and 

726
00:38:27,800 --> 00:38:30,680
that was one of probably the 
most special races in my life. 

727
00:38:30,680 --> 00:38:33,520
Seeing her run a whole 5K was 
really cool. 

728
00:38:33,840 --> 00:38:36,640
Did you run with her? 
Yeah, I did. 

729
00:38:37,480 --> 00:38:40,040
Was that hard to not try to race
it for you? 

730
00:38:40,520 --> 00:38:44,480
No. 
Like, it's funny because I feel 

731
00:38:44,480 --> 00:38:50,040
like when I was younger, like in
my teens and 20s, I was just 

732
00:38:50,040 --> 00:38:54,200
competitive all the time. 
And I think life has given me 

733
00:38:54,200 --> 00:38:58,520
this beautiful perspective of 
like when to be competitive and 

734
00:38:58,520 --> 00:39:02,200
when to be supportive and when 
winning matters and when it 

735
00:39:02,200 --> 00:39:05,480
really doesn't matter at all. 
And so being her on that day, 

736
00:39:05,480 --> 00:39:08,000
being with her on that day and 
seeing all the girls and their 

737
00:39:08,000 --> 00:39:11,240
buddy runners there, like it 
wasn't about winning. 

738
00:39:11,240 --> 00:39:14,360
It was about community. 
It was about accomplishing 

739
00:39:14,360 --> 00:39:16,040
something that they worked 
really hard. 

740
00:39:16,360 --> 00:39:19,000
And so I was like a really proud
mom. 

741
00:39:19,000 --> 00:39:20,560
Like I had to like, hold back 
tears. 

742
00:39:20,560 --> 00:39:23,360
I know that sounds like I was 
taking videos and pictures. 

743
00:39:23,360 --> 00:39:27,240
Like it was really, really cool 
to be able to share that with 

744
00:39:27,240 --> 00:39:29,160
her. 
I love it. 

745
00:39:29,160 --> 00:39:32,160
I have a nine year old and she 
just started 3rd grade run club 

746
00:39:32,160 --> 00:39:35,560
and we did our first 5K and then
the second one. 

747
00:39:35,800 --> 00:39:38,760
So she went from like 38 minutes
to 32 minutes. 

748
00:39:39,000 --> 00:39:42,560
It was pretty amazing, you know,
just that big jump and then we 

749
00:39:42,560 --> 00:39:44,760
went back to 38. 
But who cares as long as she's 

750
00:39:44,760 --> 00:39:47,520
enjoying it and doing it with 
her friends. 

751
00:39:47,520 --> 00:39:49,560
It's just such a cool 
experience. 

752
00:39:49,920 --> 00:39:53,600
And that is like such a gift of 
being a mother and having kids 

753
00:39:53,600 --> 00:39:57,920
now that play sports. 
I, I notice what I say to my 

754
00:39:57,920 --> 00:40:01,840
kids before a sports game. 
And I try to use that same 

755
00:40:01,840 --> 00:40:04,960
language when talking to myself,
you know, because when I'm 

756
00:40:04,960 --> 00:40:07,680
going, when they're going to a 
sport, I'm like, OK, we're going

757
00:40:07,680 --> 00:40:10,920
to, we're going to have fun. 
We're going to really go for it.

758
00:40:11,000 --> 00:40:13,480
We're going to put our best in. 
We're going to be a good sport. 

759
00:40:13,560 --> 00:40:15,760
We're going to like, build up 
our team, you know, so like. 

760
00:40:16,280 --> 00:40:19,160
And I don't just like talk at 
them like I just did, but it's 

761
00:40:19,160 --> 00:40:22,360
like those are the lessons that 
I try to teach them over time 

762
00:40:22,760 --> 00:40:25,720
and that I really like that I 
care about seeing when they're 

763
00:40:25,720 --> 00:40:27,040
on the field. 
Like are they being a good 

764
00:40:27,040 --> 00:40:28,840
sport? 
Are they like having fun? 

765
00:40:28,840 --> 00:40:30,600
Are they being giving it their 
all? 

766
00:40:30,920 --> 00:40:34,960
And so I try to talk to myself 
the same way because and when I 

767
00:40:34,960 --> 00:40:37,280
started doing that, like 
everything became a little bit 

768
00:40:37,280 --> 00:40:39,760
more clearer. 
Like, am I giving it my all? 

769
00:40:39,920 --> 00:40:41,960
Yup. 
Did I have a lot of fun out 

770
00:40:41,960 --> 00:40:43,120
there? 
Yup. 

771
00:40:43,200 --> 00:40:45,320
Like, did I do my best today? 
Like Yup. 

772
00:40:45,320 --> 00:40:46,720
Was IA good sport? 
Sure. 

773
00:40:46,920 --> 00:40:49,840
Yeah, definitely was. 
So I think that really helped 

774
00:40:49,840 --> 00:40:52,400
just change my perspective 
around sport too. 

775
00:40:53,120 --> 00:40:54,480
I love it. 
No, it's so true. 

776
00:40:54,480 --> 00:40:57,720
And when you just said that, I 
realized maybe we should all be 

777
00:40:57,720 --> 00:41:00,640
kinder to ourselves with the 
language that we use. 

778
00:41:01,680 --> 00:41:03,440
Right. 
And not like, I don't know, we 

779
00:41:03,440 --> 00:41:06,480
are really hard on ourselves 
because we have goals and we 

780
00:41:06,480 --> 00:41:09,200
care deeply. 
And I think it's frustrating 

781
00:41:09,200 --> 00:41:13,120
sometimes when we don't see 
progress, like quicker progress.

782
00:41:13,440 --> 00:41:15,600
But I think when you start 
talking to yourself the way, 

783
00:41:15,600 --> 00:41:18,840
yeah, that you would talk to 
your kid, like, I don't know, it

784
00:41:18,840 --> 00:41:21,320
just it kind of we're much 
kinder. 

785
00:41:22,680 --> 00:41:28,600
Or or even eventually being OK 
with the process of aging, which

786
00:41:28,680 --> 00:41:30,760
you know, that's difficult too 
because eventually we're going 

787
00:41:30,760 --> 00:41:33,480
to have hit our PRS and then we 
won't. 

788
00:41:33,800 --> 00:41:38,800
For someone that is not in the 
limelight, it's probably easier 

789
00:41:38,800 --> 00:41:42,320
for me if I already did my PR, 
I'm OK with it. 

790
00:41:42,480 --> 00:41:45,400
But I know that's got to be 
harder for Someone Like You. 

791
00:41:45,400 --> 00:41:48,800
And I guess with that, I want to
talk about the brand Kira, 

792
00:41:48,800 --> 00:41:53,760
because you are your own brand. 
You're kind of like a MEB, 

793
00:41:53,760 --> 00:41:56,080
you're kind of like a Kipchobi 
for the international runners 

794
00:41:56,080 --> 00:41:59,720
who don't know who MEB is, that 
you are not just an athlete that

795
00:41:59,720 --> 00:42:03,440
runs for Nike, but you also have
created so much more. 

796
00:42:03,440 --> 00:42:06,560
You're a person that spreads 
wisdom, spreads kindness and 

797
00:42:06,560 --> 00:42:09,480
awareness about the sport. 
So maybe tell us a little bit 

798
00:42:09,480 --> 00:42:14,760
about how all that works because
you have so many different types

799
00:42:14,760 --> 00:42:18,440
of careers and now you have a 
book out and you are really the 

800
00:42:18,440 --> 00:42:20,480
face of running with all the 
records you sent. 

801
00:42:21,960 --> 00:42:27,440
Yeah, it's running has provided 
me some incredible opportunities

802
00:42:27,480 --> 00:42:31,360
and now like a platform which I 
am so thankful for. 

803
00:42:31,360 --> 00:42:35,320
And that was definitely like the
icing on the cake of everything.

804
00:42:35,720 --> 00:42:42,520
But I like that when I was 
building up like in my mid 30s, 

805
00:42:42,520 --> 00:42:47,000
like I was building up with two 
toddlers and my husband at the 

806
00:42:47,000 --> 00:42:49,480
time was deployed. 
And so that was like a really, 

807
00:42:49,480 --> 00:42:54,240
really hard time. 
And I like had different wise 

808
00:42:54,240 --> 00:42:56,040
and I was balancing in a 
different way. 

809
00:42:56,280 --> 00:43:00,360
But I think I was showing 
everyone like how we can 

810
00:43:00,360 --> 00:43:04,360
balance, how we can combat the 
mom guilt, how we can take 

811
00:43:04,360 --> 00:43:07,520
something off the back burner 
and like go after some 

812
00:43:07,520 --> 00:43:11,960
unfinished business. 
And that it's OK for parents to 

813
00:43:11,960 --> 00:43:16,760
have personal goals and go hard 
at it and have a lot of fun 

814
00:43:16,760 --> 00:43:19,680
while doing it. 
So I really like, I've 

815
00:43:19,680 --> 00:43:22,480
appreciated that. 
That's been my story for a 

816
00:43:22,480 --> 00:43:24,400
while. 
And now that I'm a master's 

817
00:43:24,400 --> 00:43:28,440
runner, like I just turned 41, 
like I feel like my story is now

818
00:43:28,440 --> 00:43:33,280
involving because my kids are 
older and my body is older. 

819
00:43:33,640 --> 00:43:35,960
Everything unfortunately is 
older. 

820
00:43:35,960 --> 00:43:40,240
But I feel like now my like deep
Y is showing us all what we can 

821
00:43:40,240 --> 00:43:43,120
do as we age. 
And it has to be different. 

822
00:43:43,120 --> 00:43:47,480
I have to take more recovery. 
Like, I don't hit it, like hit 

823
00:43:47,480 --> 00:43:51,320
it out of the park as much as I 
did in like my 20s and 30s. 

824
00:43:51,720 --> 00:43:55,320
But it's really been like a 
different challenge and a fun 

825
00:43:55,320 --> 00:43:59,880
challenge to like, just figure 
out this body of mine as I'm 

826
00:43:59,880 --> 00:44:02,480
aging. 
And so, like, I hope I can 

827
00:44:02,520 --> 00:44:06,880
provide everyone, I don't know, 
strength or inspiration to also 

828
00:44:06,880 --> 00:44:08,680
like, let's figure out what we 
can do. 

829
00:44:08,680 --> 00:44:11,600
And I think there's always been 
a stigma around running that, 

830
00:44:12,360 --> 00:44:15,320
you know, you run in your 20s 
and then you retire and start a 

831
00:44:15,320 --> 00:44:17,120
family. 
And I flipped that all upside 

832
00:44:17,120 --> 00:44:18,920
down. 
And so like, I want to continue 

833
00:44:18,920 --> 00:44:22,040
moving that bar forward for all 
runners like MEB did, like 

834
00:44:22,040 --> 00:44:25,120
Kipchoge did, like Sarah Hall 
and Des Linden. 

835
00:44:25,120 --> 00:44:28,520
Like I think we're all moving 
this bar forward to compete, 

836
00:44:28,640 --> 00:44:32,960
like to find our best, whether 
it's the best ever or our best 

837
00:44:32,960 --> 00:44:36,920
at our age of what we can do. 
And so I think that that is 

838
00:44:36,920 --> 00:44:39,080
something that I'm really proud 
of. 

839
00:44:39,080 --> 00:44:43,200
And I think just being able to 
connect with people that feel 

840
00:44:43,200 --> 00:44:46,600
similar or that can relate to my
journey has been just incredibly

841
00:44:46,600 --> 00:44:48,760
special. 
And yeah, I'm just really 

842
00:44:48,760 --> 00:44:52,800
grateful for everything. 
And we are all grateful for that

843
00:44:52,800 --> 00:44:56,320
because I want to say 90% of the
people listening to this are not

844
00:44:56,320 --> 00:44:59,320
in their 20s anymore, maybe some
in their 30s. 

845
00:44:59,320 --> 00:45:05,520
But you know, for us, it's also 
a scary world because health 

846
00:45:05,520 --> 00:45:08,440
problems happen, injuries happen
more frequently. 

847
00:45:08,440 --> 00:45:11,360
And in reality, we just want to 
have a little bit more 

848
00:45:11,360 --> 00:45:14,320
longevity, be there for our kids
to be active. 

849
00:45:14,640 --> 00:45:19,960
So it's nice to see you and your
peers push that bar forward 

850
00:45:19,960 --> 00:45:22,680
because it really helps us also 
to stay motivated. 

851
00:45:22,680 --> 00:45:26,400
And I mean, look, Sarah Hall 
running fast again in Houston. 

852
00:45:26,400 --> 00:45:28,680
And it just gives us so much 
hope. 

853
00:45:29,000 --> 00:45:32,960
And also, you know, with 
Kiptogi, switching from running 

854
00:45:32,960 --> 00:45:35,320
majors to just having a 
different goal, running in 

855
00:45:35,320 --> 00:45:38,040
different continent makes us 
hopeful because it doesn't 

856
00:45:38,040 --> 00:45:42,520
matter how fast we are anymore. 
And so we can go on with it, 

857
00:45:42,520 --> 00:45:44,120
right? 
Yeah. 

858
00:45:44,120 --> 00:45:48,240
And I think running is so much 
more than how fast you go. 

859
00:45:48,800 --> 00:45:51,840
And I think there are days that 
we really care and we really go 

860
00:45:51,840 --> 00:45:53,560
for it and we try to see how 
fast. 

861
00:45:53,560 --> 00:45:57,320
But I think a lot of us are in 
the sport for all the other 

862
00:45:57,320 --> 00:46:02,240
reasons, for mental and physical
health, you know, for community,

863
00:46:02,520 --> 00:46:05,800
for just doing something that 
makes you feel good and like 

864
00:46:05,800 --> 00:46:09,240
you're winning and like just 
working through hard things is 

865
00:46:09,240 --> 00:46:11,720
such an important lesson for 
life. 

866
00:46:12,120 --> 00:46:15,160
So, yeah. 
So I think you can decide what 

867
00:46:15,160 --> 00:46:17,480
your why is for running. 
And I think that's probably one 

868
00:46:17,480 --> 00:46:20,800
of my favorite things, yeah. 
About running and we've talked 

869
00:46:20,800 --> 00:46:23,600
about that you have a why, but 
you haven't revealed what you 

870
00:46:23,600 --> 00:46:30,520
why is. 
Yeah, my I mean my why for like 

871
00:46:30,520 --> 00:46:34,080
the overall the biggest why is 
that running makes me happy and 

872
00:46:34,080 --> 00:46:36,440
I have a lot of fun. 
So that's like my biggest 

873
00:46:36,480 --> 00:46:40,120
umbrella why. 
And I think like the next level 

874
00:46:40,120 --> 00:46:43,760
is kind of to show us all what 
we're capable as we age. 

875
00:46:43,760 --> 00:46:47,480
So that and it feels really 
powerful having like a wee goal 

876
00:46:47,480 --> 00:46:50,360
instead of a me. 
So I feel like I feel a lot of 

877
00:46:50,360 --> 00:46:52,520
like love and support because 
I'm showing us all what we're 

878
00:46:52,520 --> 00:46:56,000
capable of. 
And then like I would also like 

879
00:46:56,160 --> 00:46:59,920
to go after record still. 
I would also like to try to win 

880
00:47:00,040 --> 00:47:02,800
US champions like championships 
like there are. 

881
00:47:03,560 --> 00:47:06,640
I just qualified for the 2028 
Olympic Trials. 

882
00:47:06,640 --> 00:47:10,080
So, you know, making sure I make
it to the start line healthy and

883
00:47:10,080 --> 00:47:12,760
fit and excited is a really 
strong why. 

884
00:47:13,080 --> 00:47:16,480
And then also, yeah, showing my 
kids like how to go after 

885
00:47:16,480 --> 00:47:20,720
something like how to find a 
passion in your life and go 

886
00:47:20,720 --> 00:47:24,240
after it and how to handle wins 
and more importantly, how to 

887
00:47:24,240 --> 00:47:27,440
handle like failure within your 
passion. 

888
00:47:27,440 --> 00:47:30,240
So yeah, I have a lot of, I have
a lot of wise. 

889
00:47:31,120 --> 00:47:34,000
I love this. 
This is so good and insightful. 

890
00:47:34,000 --> 00:47:36,480
And I guess so you already 
qualified for the Olympic 

891
00:47:36,480 --> 00:47:39,280
trials? 
What marathons and half 

892
00:47:39,280 --> 00:47:42,080
marathons do you have coming up 
on Even 5 case because I would 

893
00:47:42,080 --> 00:47:44,560
hate to go to another race and 
not realize that you're running.

894
00:47:46,400 --> 00:47:49,120
So I don't think I'm allowed to 
announce anything, but I 

895
00:47:49,120 --> 00:47:53,440
definitely will be doing a 
spring marathon and ideally a 

896
00:47:53,440 --> 00:47:56,680
fall marathon. 
Also, I do want to race a lot. 

897
00:47:56,680 --> 00:47:59,800
So last year I was coming off an
injury and so I was more 

898
00:47:59,800 --> 00:48:03,200
conservative with my racing. 
So this year I want to race like

899
00:48:03,280 --> 00:48:05,520
everything I can. 
Like I'll definitely be doing a 

900
00:48:05,520 --> 00:48:09,640
half sometime in the next couple
months and then some shorter 

901
00:48:09,640 --> 00:48:13,680
races. 
And I just, I love traveling to 

902
00:48:13,680 --> 00:48:16,200
races. 
I love seeing the communities, 

903
00:48:16,400 --> 00:48:19,000
love seeing running communities 
where you're at a race, 

904
00:48:19,200 --> 00:48:22,560
especially in small towns where 
it's clear that everyone is 

905
00:48:22,600 --> 00:48:26,840
either running the race, 
volunteering the race or like or

906
00:48:26,840 --> 00:48:28,520
cheering for people running the 
race. 

907
00:48:28,520 --> 00:48:30,800
Like, you just know all of the 
town is part of this. 

908
00:48:30,800 --> 00:48:33,120
And those are like, some of my 
favorite races in the world. 

909
00:48:33,120 --> 00:48:35,800
So yeah, I'll be doing a lot of 
them this year. 

910
00:48:41,360 --> 00:48:43,960
And then book tour, just briefly
because we haven't mentioned it 

911
00:48:43,960 --> 00:48:46,480
at all, but tell us a little bit
about the book for our last 

912
00:48:46,480 --> 00:48:49,040
question. 
Yeah, so I wrote a book called 

913
00:48:49,040 --> 00:48:54,200
Don't Call It a Comeback, and it
is my journey going from after I

914
00:48:54,200 --> 00:48:57,760
had my second child going out 
for a run the first day and I 

915
00:48:57,760 --> 00:49:02,600
couldn't even run 90 seconds. 
Like I, I ran as far and as I 

916
00:49:02,600 --> 00:49:05,840
could before everything gave out
and it looked on my watch and it

917
00:49:05,840 --> 00:49:10,480
had been 90 seconds. 
And about five years after that,

918
00:49:10,480 --> 00:49:12,560
I broke the American record in 
the marathon. 

919
00:49:12,960 --> 00:49:15,760
And so I kept getting a lot of 
the questions, like what 

920
00:49:15,760 --> 00:49:18,320
changed? 
Like, how did that happen? 

921
00:49:18,880 --> 00:49:23,520
And so the book talks about it. 
And for me, everything changed. 

922
00:49:23,520 --> 00:49:26,400
Like, I think just becoming a 
mother and having the 

923
00:49:26,400 --> 00:49:31,680
perspective of life just changed
my, the way I viewed running. 

924
00:49:31,680 --> 00:49:35,120
So I talked a lot about those 
lessons learned and how I 

925
00:49:35,120 --> 00:49:39,720
managed it, how I, you know, 
balanced a busy schedule, how I 

926
00:49:39,720 --> 00:49:42,760
overcame mom guilt, and how I 
took something off the back 

927
00:49:42,760 --> 00:49:45,120
burner and wholeheartedly went 
after it. 

928
00:49:46,360 --> 00:49:49,320
Absolutely love it. 
It's a good read slash listen. 

929
00:49:49,320 --> 00:49:50,960
So we'll put that in our show 
notes. 

930
00:49:50,960 --> 00:49:54,160
Kira, thank you so much for your
time and all your insights. 

931
00:49:54,160 --> 00:49:56,800
I really appreciate it. 
Thanks for having me, this has 

932
00:49:56,800 --> 00:50:06,960
been really fun. 
Thank you, Kara so much for 

933
00:50:06,960 --> 00:50:09,640
speaking with me. 
So much knowledge and we really 

934
00:50:09,640 --> 00:50:12,720
appreciate you taking a lot of 
time to speak with us. 

935
00:50:13,120 --> 00:50:15,000
Thank you. 
I hope this episode was 

936
00:50:15,000 --> 00:50:17,120
wonderful to all of you guys who
listened. 

937
00:50:17,280 --> 00:50:20,480
If you listen on a run and you 
want to get a visual of what we 

938
00:50:20,480 --> 00:50:23,600
discussed because you thought it
was so great, you can head over 

939
00:50:23,600 --> 00:50:26,480
to our website 
marathonjournal.com where we 

940
00:50:26,480 --> 00:50:29,240
have our conversation with her. 
LinkedIn, an article that we 

941
00:50:29,240 --> 00:50:32,040
wrote summarizing everything. 
And if you want to have the 

942
00:50:32,040 --> 00:50:36,400
visual to that, this is also 
available as a video podcast on 

943
00:50:36,400 --> 00:50:39,040
YouTube, which I don't do a lot 
of video podcasts, but I think 

944
00:50:39,040 --> 00:50:40,520
this one was definitely one that
I. 

945
00:50:40,520 --> 00:50:43,080
Had to have. 
Anyway, that's it for today. 

946
00:50:43,080 --> 00:50:45,480
Thank you guys so much for 
tuning in and listening to the 

947
00:50:45,480 --> 00:50:47,560
Marathon Podcast by Marathon 
Journal. 

948
00:50:48,320 --> 00:50:50,360
If you've enjoyed the show, 
check us out at 

949
00:50:50,360 --> 00:50:53,240
marathonjournal.com or follow us
on social media. 

950
00:50:53,480 --> 00:50:54,360
Happy training.