1 00:00:01,200 --> 00:00:05,000 You're listening to episode 190 of the Marathon Running Podcast. 2 00:00:05,200 --> 00:00:08,119 In this episode, we're going to talk about some tips on how to 3 00:00:08,119 --> 00:00:10,520 get you qualified for the Boston Marathon. 4 00:00:17,960 --> 00:00:20,880 This is the Marathon Running podcast by Letty and Ryan from 5 00:00:20,880 --> 00:00:23,600 We Got The Runs. Join us in our running community 6 00:00:23,600 --> 00:00:27,280 for weekly content that is motivational, educational and 7 00:00:27,280 --> 00:00:30,280 inspirational, and that the Marathon Running Podcast take 8 00:00:30,280 --> 00:00:33,320 you from the starting line to the finish line and beyond. 9 00:00:39,600 --> 00:00:43,080 Aloha Runners and welcome to episode 190. 10 00:00:43,080 --> 00:00:44,960 My name is Letty. My name is Ryan. 11 00:00:45,200 --> 00:00:49,760 And we say hello and Aloha to you guys from the island of Oahu 12 00:00:50,040 --> 00:00:53,120 where we've been spending the last week, and I'm sure you can 13 00:00:53,320 --> 00:00:55,920 hear it in our voices. We sound relaxed. 14 00:00:56,120 --> 00:00:59,920 We travelled halfway across the Earth to get the same weather as 15 00:00:59,920 --> 00:01:01,920 we had in Florida. Well, actually, Florida was cold 16 00:01:01,920 --> 00:01:03,960 when we left, but it always feels beautiful here. 17 00:01:03,960 --> 00:01:06,680 You've got the ocean breeze. It smells like Hawaii. 18 00:01:06,680 --> 00:01:08,520 I don't know. It has a distinct smell to it. 19 00:01:08,520 --> 00:01:10,360 Birds are chirping. It's nice. 20 00:01:10,560 --> 00:01:12,120 It is. And we don't have mountains at 21 00:01:12,120 --> 00:01:14,280 all in Florida, and they are mountains here. 22 00:01:14,480 --> 00:01:17,840 So we've been hiking and just living the life, drinking 23 00:01:17,840 --> 00:01:20,880 healthy smoothies and just doing all the New Year's resolutions 24 00:01:20,880 --> 00:01:23,560 in the world. All the New Year's resolutions, 25 00:01:23,560 --> 00:01:25,400 huh? So what are we talking about 26 00:01:25,400 --> 00:01:28,120 today? So today we were actually 27 00:01:28,120 --> 00:01:31,040 supposed to talk about running in hormones. 28 00:01:31,120 --> 00:01:34,440 Unfortunately, we were not able to record that episode, so we 29 00:01:34,440 --> 00:01:36,880 decided to switch it up. I'm sorry about that. 30 00:01:36,880 --> 00:01:40,000 We will have a podcast on hormones and running very soon, 31 00:01:40,040 --> 00:01:43,880 but we are going to talk about how to get qualified for the 32 00:01:43,880 --> 00:01:47,600 Boston Marathon given that it's January and everyone has 33 00:01:47,640 --> 00:01:50,920 resolutions and maybe your resolution is to qualify for the 34 00:01:50,920 --> 00:01:53,440 Boston Marathon. So, Letty for the new runners, 35 00:01:53,560 --> 00:01:55,680 what is the significance of the Boston Marathon? 36 00:01:56,000 --> 00:01:59,040 Yeah, so the Boston Marathon is just one of those races that is 37 00:01:59,040 --> 00:02:02,360 considered to be most prestigious out of all of them. 38 00:02:02,360 --> 00:02:06,720 And I think what it boils down to is that Boston is the oldest 39 00:02:06,720 --> 00:02:10,280 annual marathon in the world. It starts started taking place 40 00:02:10,280 --> 00:02:13,720 in 1897. It's held annually since then, 41 00:02:13,720 --> 00:02:16,040 with obviously the exception of the pandemic. 42 00:02:16,080 --> 00:02:21,000 It's every year on Patriots Day. The spectators are amazing. 43 00:02:21,000 --> 00:02:23,680 You share roads with the competitive fields. 44 00:02:23,680 --> 00:02:26,160 There's a lot of elites running this type of race. 45 00:02:26,240 --> 00:02:30,080 The course is challenging. It's basically the Mecca of all 46 00:02:30,080 --> 00:02:32,480 the marathons. That's why it's prestigious. 47 00:02:32,480 --> 00:02:36,200 It has the Unicorn as its symbol and people just love chasing 48 00:02:36,200 --> 00:02:38,760 that Unicorn. And it's kind of a big deal 49 00:02:38,760 --> 00:02:42,240 because because there are qualifying standards that a 50 00:02:42,240 --> 00:02:45,920 participant has to meet in order to race this marathon. 51 00:02:46,000 --> 00:02:48,920 So in order to run Boston you have to qualify, you have to 52 00:02:48,920 --> 00:02:51,400 meet a certain standard. And I think that's another big 53 00:02:51,400 --> 00:02:55,840 draw of it because for us people that are non elites, it's kind 54 00:02:55,840 --> 00:02:58,960 of our Olympics, right, because we're not going to go to the 55 00:02:58,960 --> 00:03:02,200 trial. So the next best thing for us to 56 00:03:02,200 --> 00:03:06,480 work towards something is to work towards qualifying for 57 00:03:06,480 --> 00:03:08,080 Boston. So, Letty, what are the 58 00:03:08,080 --> 00:03:14,000 qualifying standards? So for a woman under 34, the 59 00:03:14,120 --> 00:03:18,560 qualifying time is a 330, for male it's three hours, which is 60 00:03:18,560 --> 00:03:22,160 already pretty steep. They've also added a non binary 61 00:03:22,200 --> 00:03:25,000 category which is also a 330 for qualifying. 62 00:03:25,280 --> 00:03:29,120 And then there's different entry requirements for the age groups 63 00:03:29,120 --> 00:03:33,320 as you advance in age, but they still make it pretty competitive 64 00:03:33,320 --> 00:03:36,840 to to get in. Just to give you an example, for 65 00:03:36,840 --> 00:03:42,560 this marathon of 2024 coming up, the qualifying standards had to 66 00:03:42,560 --> 00:03:45,280 have been met. However, the pool of applicants 67 00:03:45,280 --> 00:03:49,440 was so large that they couldn't let everyone in, requiring them 68 00:03:49,440 --> 00:03:54,720 to have a cut off for each age group of another 5 minutes and 69 00:03:54,720 --> 00:03:57,400 29 seconds. So rather than running your 70 00:03:57,400 --> 00:04:02,320 three hours as a male, you then had to run a 254. 71 00:04:02,320 --> 00:04:05,400 You do the math 39 to get into the Thrace. 72 00:04:05,840 --> 00:04:08,440 So even if you get a qualifying time, you might not get in. 73 00:04:08,680 --> 00:04:12,840 Yeah, And so I think that's why people chase it more. 74 00:04:12,840 --> 00:04:14,400 It's kind of like, you know the game. 75 00:04:14,760 --> 00:04:19,200 You kind of want what you can't have or you want to show that 76 00:04:19,200 --> 00:04:22,840 you can work towards something. Not just with our jobs and 77 00:04:22,840 --> 00:04:25,520 everything else in life, but also I guess we do that with our 78 00:04:25,520 --> 00:04:27,560 hobbies too. I think you're right. 79 00:04:27,560 --> 00:04:30,520 I think any time you put a restriction on something or or 80 00:04:30,520 --> 00:04:34,240 only certain people can get in, you know it makes some people 81 00:04:34,240 --> 00:04:38,600 desire it even more or want to get to that point or past that 82 00:04:38,600 --> 00:04:40,400 accomplishment. Everyone likes to accomplish 83 00:04:40,400 --> 00:04:44,120 things, I think so. Has it gotten tougher over the 84 00:04:44,120 --> 00:04:46,800 years? Yes, it has, actually. 85 00:04:47,280 --> 00:04:49,960 You know that when I was in law school, I didn't even try to 86 00:04:49,960 --> 00:04:52,120 qualify. I just always joked that I would 87 00:04:52,120 --> 00:04:56,160 age into Boston, and then when I was finally financially and 88 00:04:56,160 --> 00:05:00,480 everything else more stable and ready to to Boston, I looked at 89 00:05:00,480 --> 00:05:06,720 the times and the times had kind of gone down with me aging, so I 90 00:05:06,720 --> 00:05:09,640 would age up. However, the time restrictions 91 00:05:10,040 --> 00:05:13,160 kept remaining the same. So you had to just run faster. 92 00:05:13,280 --> 00:05:17,080 I had to try to yeah, learn how to run faster and and try to get 93 00:05:17,080 --> 00:05:19,360 in that way. I think over the years running 94 00:05:19,360 --> 00:05:21,720 seems to have gotten more popular and that probably is a 95 00:05:21,720 --> 00:05:26,720 big part as to why the numbers have gotten faster and faster. 96 00:05:27,320 --> 00:05:29,760 Yeah, you're right, Ryan. So there was actually a study 97 00:05:29,760 --> 00:05:34,600 done by Run repeat and they surveyed 4000 runners, and this 98 00:05:34,600 --> 00:05:41,520 is in 2021 I believe. And 28.76 of runners started 99 00:05:41,520 --> 00:05:44,600 running during the pandemic. So if you think about it now, 100 00:05:44,600 --> 00:05:48,440 it's 2024. And these new runners, first 101 00:05:48,440 --> 00:05:50,920 they're trying to figure out running and everything and now 102 00:05:50,920 --> 00:05:54,200 after running a few years, they've probably managed to get 103 00:05:54,200 --> 00:05:57,120 a large pool of those runners qualifying for Boston. 104 00:05:57,200 --> 00:06:01,120 And so it's it's not a surprise that there are bigger cut off 105 00:06:01,120 --> 00:06:03,640 times and more people trying to run Boston I. 106 00:06:03,640 --> 00:06:06,960 Wonder if it'll ever if the times will ever go slower, which 107 00:06:06,960 --> 00:06:08,880 they could. You know, running has become 108 00:06:08,880 --> 00:06:13,560 more popular, but if it plateaus off, maybe Or if for whatever 109 00:06:13,560 --> 00:06:15,640 reason running becomes less popular in the future. 110 00:06:16,240 --> 00:06:19,080 So you could either wait for that or you could continue 111 00:06:19,080 --> 00:06:22,480 listening to this episode where we are going to talk about. 112 00:06:22,480 --> 00:06:26,880 Some tips? On how to be able to run Boston 113 00:06:26,880 --> 00:06:32,240 and one big tip is you know if you can't wait because obviously 114 00:06:32,240 --> 00:06:35,120 a lot of patience is required with yourself and your training 115 00:06:35,120 --> 00:06:38,800 in order to not get injured. One big tip is if you really are 116 00:06:38,800 --> 00:06:43,680 itching to run Boston, they have an amazing amounts of charities 117 00:06:43,680 --> 00:06:48,080 available for people to apply and fundraise and then enter. 118 00:06:48,200 --> 00:06:52,080 And I think the number of charity runners is higher than 119 00:06:52,080 --> 00:06:54,440 most racers or a higher percentage, right? 120 00:06:54,440 --> 00:06:59,880 Because Boston's streets allow for 30,000 runners and 6000 of 121 00:06:59,880 --> 00:07:03,800 those runners will be charity runners and they just raise a 122 00:07:03,800 --> 00:07:06,640 ton of money doing that. So there is no shame in that. 123 00:07:06,640 --> 00:07:10,160 I actually think running for charity would probably be harder 124 00:07:10,160 --> 00:07:12,960 because not only are you going through the same training, you 125 00:07:12,960 --> 00:07:16,880 are also committing to fundraising and we've talked 126 00:07:16,880 --> 00:07:19,680 about something like that in a similar episode. 127 00:07:20,040 --> 00:07:22,800 A little while ago we interviewed A fundraiser, but 128 00:07:22,800 --> 00:07:26,200 yeah, so there's definitely, that's a great option. 129 00:07:26,440 --> 00:07:28,680 So not only can you run, but you can support your charity. 130 00:07:29,040 --> 00:07:30,480 Yes. So you're doing something good. 131 00:07:31,040 --> 00:07:34,960 So who are we talking to today? So today I'm talking to my 132 00:07:34,960 --> 00:07:39,880 friend, Coach Chris Knighton again, He was happily available 133 00:07:39,880 --> 00:07:42,720 to jump in on this because he has a lot of information and 134 00:07:42,720 --> 00:07:44,360 tips. Obviously, he's coaching a lot 135 00:07:44,360 --> 00:07:48,000 of people whose dream it is to BQ Boston qualify. 136 00:07:48,080 --> 00:07:51,480 So Chris and I discuss a lot of the obvious stuff together when 137 00:07:51,480 --> 00:07:54,480 it comes to running the Boston Marathon, and then he's going to 138 00:07:54,480 --> 00:07:57,960 put on his coach hat and I ask him specific questions as a 139 00:07:57,960 --> 00:08:01,040 coach as to how to qualify for the Boston Marathon. 140 00:08:01,240 --> 00:08:04,040 So you want to get into? It So without any further ado, 141 00:08:04,320 --> 00:08:06,320 I'm now going to play my conversation with Chris 142 00:08:06,320 --> 00:08:09,840 Knighton. All right. 143 00:08:09,840 --> 00:08:11,360 So I'm back on with Chris Knighton. 144 00:08:11,360 --> 00:08:13,280 Chris, thank you so much for joining me. 145 00:08:14,200 --> 00:08:15,400 You're welcome. Happy to be here buddy. 146 00:08:16,000 --> 00:08:17,600 Yeah. And today we're going to talk 147 00:08:17,600 --> 00:08:20,040 about Boston and how to qualify for Boston. 148 00:08:20,040 --> 00:08:23,840 So whether you have qualified in the past or not, it doesn't 149 00:08:23,840 --> 00:08:28,200 really matter because every year in September we try to sign up 150 00:08:28,200 --> 00:08:31,640 for Boston again. So this year would be signing up 151 00:08:31,640 --> 00:08:36,080 for Boston 2025 and running Boston and doing the best you 152 00:08:36,080 --> 00:08:39,559 can. So let's start with some tips on 153 00:08:39,559 --> 00:08:43,000 how we can achieve the School of Boston. 154 00:08:43,400 --> 00:08:46,080 Yeah, buddy. So I I think that it's so 155 00:08:46,080 --> 00:08:50,920 important to have a queer goal and commit to what your goal for 156 00:08:50,920 --> 00:08:54,920 the year is going to be. If you want to qualify for 157 00:08:54,920 --> 00:08:59,840 Boston, make that your goal. It's a big one and it's not just 158 00:08:59,840 --> 00:09:01,400 going to happen. It's something that you're going 159 00:09:01,400 --> 00:09:03,320 to have to really work for and strive for. 160 00:09:03,320 --> 00:09:07,040 So I think making it clear that that's what you want to achieve, 161 00:09:07,360 --> 00:09:10,520 and even putting it out there, sharing it with your friends, 162 00:09:10,680 --> 00:09:12,600 you know what your your family know. 163 00:09:12,600 --> 00:09:14,800 Like This is why you're running, This is what you want to 164 00:09:14,800 --> 00:09:18,000 achieve. Make that your goal and it will 165 00:09:18,000 --> 00:09:21,680 drive you each day when you have that that clear thing you're 166 00:09:21,680 --> 00:09:24,600 working towards. Yeah, exactly. 167 00:09:24,600 --> 00:09:28,400 And I guess since you have a lot of clients that come to you and 168 00:09:28,400 --> 00:09:33,120 have goals, perhaps you can talk a little bit about the fact that 169 00:09:33,120 --> 00:09:37,600 we might have to be patient and that people are in different 170 00:09:37,600 --> 00:09:39,600 bodies in different times of their lives. 171 00:09:39,600 --> 00:09:43,560 And once they commit to it, how long of a journey this can be 172 00:09:43,560 --> 00:09:48,240 potentially? Yeah, qualifying for Boston is 173 00:09:48,240 --> 00:09:52,800 obviously a huge goal and for us passionate runners, I mean, it's 174 00:09:53,160 --> 00:09:56,720 maybe one of the the most common things that that we try to do as 175 00:09:56,760 --> 00:10:00,840 as adult marathoners. It's it's the thing that like I 176 00:10:00,840 --> 00:10:02,200 mean and everyone wants to do it. 177 00:10:02,280 --> 00:10:07,360 Really as a coach, I would say the vast majority of marathoners 178 00:10:07,360 --> 00:10:10,040 who come to me want to qualify for Boston. 179 00:10:10,040 --> 00:10:15,440 It's such a crowning achievement of your of your running, but 180 00:10:15,440 --> 00:10:18,800 being realistic and patient about the timeline and what it's 181 00:10:18,800 --> 00:10:20,520 going to take, I think is super important. 182 00:10:23,120 --> 00:10:28,200 Know that qualifying for Boston is a it's very hard. 183 00:10:28,520 --> 00:10:32,400 First of all, it's for for everyone it's very, very hard. 184 00:10:32,960 --> 00:10:36,720 And though it's one of the great things about it is it's an 185 00:10:36,720 --> 00:10:44,000 achievable goal, I would say, for for many runners, for some 186 00:10:44,000 --> 00:10:47,520 runners, it may be outside of their reach. 187 00:10:48,080 --> 00:10:50,560 That's one of the things that actually kind of makes it so 188 00:10:50,560 --> 00:10:54,840 appealing is it's doable, but it's not easy. 189 00:10:55,520 --> 00:10:57,640 And for some people, it might take years and years. 190 00:10:57,640 --> 00:11:01,720 So I know people who have literally qualified for Boston 191 00:11:01,720 --> 00:11:05,320 in their first marathon. I also know people who's taken 192 00:11:05,320 --> 00:11:09,440 them ten years or more to get there and they eventually did. 193 00:11:10,160 --> 00:11:13,440 So it's going to be a different path for different people. 194 00:11:14,160 --> 00:11:17,440 You know, unfortunately running is not fair. 195 00:11:18,040 --> 00:11:23,800 Our our talent plays a very big role in in how fast we can run. 196 00:11:24,000 --> 00:11:28,440 But our hard work and dedication is what is the most important 197 00:11:28,440 --> 00:11:32,720 thing, because that's what makes us improve from race to race, 198 00:11:32,720 --> 00:11:36,480 from season to season. And you know, as long as you're 199 00:11:36,480 --> 00:11:40,600 making progress towards that BQ goal, you're on the right track. 200 00:11:41,600 --> 00:11:43,320 But everyone's timeline is going to be different. 201 00:11:44,400 --> 00:11:47,720 Yeah, no, absolutely. And the beauty with that is as 202 00:11:47,720 --> 00:11:51,600 the years pass, we also enter different age categories which 203 00:11:52,040 --> 00:11:55,160 do make it easier or not easier, make the time different to 204 00:11:55,160 --> 00:11:57,680 qualify. However, we've also seen an 205 00:11:57,680 --> 00:12:00,200 influx of runners, especially since the pandemic. 206 00:12:00,520 --> 00:12:05,200 So while somebody, and this is like perfect example, me had a 207 00:12:05,200 --> 00:12:09,240 different qualifying time at age 30, that same time towards the 208 00:12:09,240 --> 00:12:13,640 end of my 30s was still that time because they lowered it so 209 00:12:13,640 --> 00:12:15,920 many times. But I kind of want to go back to 210 00:12:15,920 --> 00:12:18,760 something you said. Do you think that there are 211 00:12:18,760 --> 00:12:22,440 certain people that would not be able to qualify? 212 00:12:22,440 --> 00:12:26,600 And if you've seen it, maybe you can tell us what type of reason 213 00:12:26,600 --> 00:12:28,040 that would be that they wouldn't? 214 00:12:28,280 --> 00:12:30,880 Would it just be solely A commitment problem or would it 215 00:12:31,240 --> 00:12:36,520 be physical restrictions? Yeah, in all honestly, I don't 216 00:12:36,520 --> 00:12:38,720 think everyone can qualify for the Boston Marathon. 217 00:12:40,520 --> 00:12:44,200 I firmly believe that anyone can run a marathon and everyone can 218 00:12:44,200 --> 00:12:49,120 run a good one and enjoy it and do well and and improve. 219 00:12:49,120 --> 00:12:54,560 But the the qualification time standards for running Boston are 220 00:12:56,840 --> 00:13:01,120 I would, I would say you need to be in the top 50% of talent, 221 00:13:01,400 --> 00:13:05,040 probably even top 25% of talented runners. 222 00:13:05,200 --> 00:13:07,960 And this is purely your genetics, purely things you 223 00:13:07,960 --> 00:13:12,160 can't control which would determine if you could get into 224 00:13:12,160 --> 00:13:18,240 Boston. I mean less than 10% of runners 225 00:13:18,480 --> 00:13:24,440 are going to qualify for Boston and that doesn't mean that that 226 00:13:24,440 --> 00:13:26,720 if you're far away from it, you shouldn't work towards it. 227 00:13:26,720 --> 00:13:30,080 Because I I know people who, you know, their first marathon was 228 00:13:30,080 --> 00:13:33,000 like a 5 hour marathon, then they ran a 4:30, then a four, 229 00:13:33,000 --> 00:13:35,680 then a 330. You know, I I know people who've 230 00:13:36,160 --> 00:13:38,840 improved by over 2 hours in the marathon. 231 00:13:38,840 --> 00:13:45,440 So it doesn't mean that it's not possible, but you know for for 232 00:13:45,440 --> 00:13:51,200 better or worse, the the standards, no, they're not. 233 00:13:51,200 --> 00:13:55,440 Everyone can do it and that's just kind of what it is, whether 234 00:13:55,440 --> 00:13:57,760 you look like that or not. There are other avenues for 235 00:13:57,760 --> 00:14:01,160 running, for running Boston, but unfortunately genetics play such 236 00:14:01,160 --> 00:14:05,400 a big role in running and what our top speed is that, yeah, not 237 00:14:05,400 --> 00:14:06,920 everyone is going to be able to get there. 238 00:14:07,480 --> 00:14:11,200 Yeah, yeah. And then for those who do commit 239 00:14:11,200 --> 00:14:15,800 to it and are willing to be patient and learn along the way 240 00:14:15,800 --> 00:14:20,120 from mistakes and from things like not getting injured, we're 241 00:14:20,120 --> 00:14:22,680 going to talk about that a little bit here because there's 242 00:14:22,680 --> 00:14:26,000 so much that comes into play. But like you said, first point 243 00:14:26,000 --> 00:14:29,320 would be to make that commitment, to be realistic with 244 00:14:29,320 --> 00:14:33,360 your expectations and set that goal and then really work 245 00:14:33,360 --> 00:14:37,400 towards it and not make excuses. I mean, it's always cold outside 246 00:14:37,400 --> 00:14:40,280 or there's, you know, a party going on. 247 00:14:40,280 --> 00:14:45,040 But if if you do want to run a race and qualify for Boston, you 248 00:14:45,040 --> 00:14:48,320 have to definitely commit. And like Chris said, let the 249 00:14:48,320 --> 00:14:51,960 world know because then you're more accountable. 250 00:14:52,320 --> 00:14:57,840 But with that also it comes down to choosing a race, right? 251 00:14:57,840 --> 00:15:01,480 So there are so many races in the United States and of course 252 00:15:01,480 --> 00:15:04,480 in all the other countries as well, and there are certain 253 00:15:04,480 --> 00:15:07,320 things to pay attention to. So maybe you can walk us through 254 00:15:08,000 --> 00:15:10,760 how to find the best race for you. 255 00:15:12,240 --> 00:15:14,720 Yeah. So the the most important thing 256 00:15:14,720 --> 00:15:17,880 I think when choosing a race that you're going to try to be Q 257 00:15:17,880 --> 00:15:21,920 at it is well, I'll I'll say a few different factors. 258 00:15:22,160 --> 00:15:23,920 First of all is going to be the weather. 259 00:15:24,120 --> 00:15:27,760 I think that's probably the most important thing. 260 00:15:28,880 --> 00:15:35,160 Typically I like to see people run marathons in the month of 261 00:15:35,160 --> 00:15:40,600 April and the month of October, November. 262 00:15:41,000 --> 00:15:45,760 This for folks in the in the Northern hemisphere, those are 263 00:15:45,760 --> 00:15:49,120 generally going to be the coolest months of the year where 264 00:15:49,120 --> 00:15:51,120 the weather is ideal for marathon running. 265 00:15:52,360 --> 00:15:54,960 You know those are months. Let's like Boston Marathon, 266 00:15:54,960 --> 00:15:58,120 London Marathon, New York, Chicago. 267 00:15:58,120 --> 00:16:01,680 These are all examples. Typically the weather could be 268 00:16:01,680 --> 00:16:04,240 in the 40s. That's ideal for marathon 269 00:16:04,240 --> 00:16:07,800 running. Any any colder than that and 270 00:16:07,800 --> 00:16:09,600 it's going to be more of a struggle. 271 00:16:09,920 --> 00:16:12,320 Any warmer than that and it's really going to be a struggle 272 00:16:12,320 --> 00:16:14,240 too. So when people are trying to be 273 00:16:14,240 --> 00:16:20,680 Q in races in like May or June or even September, it's often 274 00:16:20,680 --> 00:16:25,320 way too hot and you could train for months and then just get an 275 00:16:25,320 --> 00:16:28,680 80° day and there's very little you can do. 276 00:16:28,880 --> 00:16:31,320 When it's that hot you you will run slower. 277 00:16:31,720 --> 00:16:34,680 And then likewise, trying to run a race in the winter has its own 278 00:16:34,680 --> 00:16:38,480 set of challenges with the cold not as bad as running in the 279 00:16:38,480 --> 00:16:40,520 summer, but but definitely still challenging. 280 00:16:40,520 --> 00:16:45,840 So, so look for races in April, September and October, and 281 00:16:46,960 --> 00:16:50,560 sorry, not September, April, October, November and you're 282 00:16:50,560 --> 00:16:53,120 going to be good. And then the other thing to do 283 00:16:53,120 --> 00:16:58,560 is of course the terrain. So typically a flat course is 284 00:16:58,560 --> 00:17:01,480 going to be the fastest for most people. 285 00:17:02,520 --> 00:17:06,599 You know, courses like the Chicago Marathon, like Berlin 286 00:17:06,599 --> 00:17:09,760 Marathon, those are some of the fastest in the world. 287 00:17:09,760 --> 00:17:11,960 London Marathon, that's one of the fastest in the world. 288 00:17:12,319 --> 00:17:15,560 There's many other local races too that are flat. 289 00:17:16,079 --> 00:17:19,520 I first be cued at a local race here in Massachusetts called the 290 00:17:19,520 --> 00:17:22,440 Bay State Marathon, which is a flat and fast one. 291 00:17:23,040 --> 00:17:27,560 There's many, many others, but that's typically what you're 292 00:17:27,560 --> 00:17:33,200 going to want to look for. If you want to run your best you 293 00:17:33,280 --> 00:17:36,440 you can run well in a more challenging race. 294 00:17:37,640 --> 00:17:39,960 But this might depend on the individual. 295 00:17:40,200 --> 00:17:43,120 But typically a Hillier course is going to slow you down a 296 00:17:43,120 --> 00:17:46,360 little bit, you know, of course, like New York City, for example, 297 00:17:46,360 --> 00:17:49,200 with all the hills and the bridges will slow you down by 298 00:17:49,200 --> 00:17:52,880 several minutes. And I've run marathons that, I 299 00:17:52,880 --> 00:17:55,360 mean, honestly, probably slow me down by 5 or 10 minutes. 300 00:17:55,760 --> 00:17:58,480 So certainly look for a flat one. 301 00:17:59,720 --> 00:18:03,600 Some people look for downhill courses when it comes to trying 302 00:18:03,600 --> 00:18:08,000 to be Qi would caution people against that. 303 00:18:08,000 --> 00:18:12,400 I think that a lot of times their intention is good. 304 00:18:12,400 --> 00:18:14,840 They think they'll run faster 'cause it's a downhill course, 305 00:18:15,080 --> 00:18:17,120 but it often doesn't play out that way. 306 00:18:17,440 --> 00:18:21,880 There's actually a lot of challenges that are unique to a 307 00:18:21,880 --> 00:18:26,200 downhill race. And yes, it could be faster. 308 00:18:26,680 --> 00:18:29,280 You know, you're getting the benefit from gravity. 309 00:18:29,440 --> 00:18:32,600 But there's so much more impact on your legs running downhill 310 00:18:32,600 --> 00:18:35,480 for 26 miles than there is on running on flat terrain. 311 00:18:35,960 --> 00:18:39,680 So if your body can't withstand the added pounding of running 312 00:18:39,680 --> 00:18:44,680 downhill, you know, you may get sore earlier, you may cramp up, 313 00:18:44,680 --> 00:18:47,760 you may have to walk. And this actually happened to me 314 00:18:47,760 --> 00:18:51,000 in my first ever marathon. I ran the Sugarloaf Marathon in 315 00:18:51,000 --> 00:18:55,280 Maine. It's a downhill race, and by 316 00:18:55,280 --> 00:19:01,280 mile 18 I was cramping up so bad I had to walk in the last like 5 317 00:19:01,280 --> 00:19:04,640 miles, kind of alternating running and walking. 318 00:19:04,920 --> 00:19:08,960 And you know, I slowed down my expected pace by probably 20 319 00:19:08,960 --> 00:19:13,840 minutes because of that. So yeah, downhill courses aren't 320 00:19:13,840 --> 00:19:15,600 necessarily going to be faster for you. 321 00:19:17,200 --> 00:19:21,640 But if you look for a flat course in cool weather, April, 322 00:19:22,560 --> 00:19:27,280 October or November, you probably got a good good set up 323 00:19:27,280 --> 00:19:29,280 to be Q. Yeah, yeah. 324 00:19:29,280 --> 00:19:31,720 I have to agree with that. With the weather, you know, if 325 00:19:31,720 --> 00:19:35,040 it gets too hot or too cold, if it's too hot, then there's 326 00:19:35,040 --> 00:19:38,440 really nothing you can do to keep cooling your body down. 327 00:19:38,800 --> 00:19:41,240 And then along those same lines, I'm glad that you brought up 328 00:19:41,240 --> 00:19:44,240 those downhill runs, right? Because there's downhill runs 329 00:19:44,240 --> 00:19:47,440 and then there is the Revel series downhill runs which are 330 00:19:47,440 --> 00:19:50,840 like a five 6000 foot drop, feet drop. 331 00:19:51,440 --> 00:19:55,680 And I personally have done one before I did PR on it. 332 00:19:55,680 --> 00:19:59,160 But kind of like you in my own head and everybody is different. 333 00:19:59,160 --> 00:20:01,240 Everybody can decide this for themselves. 334 00:20:01,560 --> 00:20:05,600 I don't really call it my PR, I called it my gravity PR and I've 335 00:20:05,600 --> 00:20:08,440 actually, while I do good downhill, I've. 336 00:20:08,720 --> 00:20:11,840 I know so many people that just get destroyed on it. 337 00:20:11,840 --> 00:20:16,240 You're on target for a race like that for the 1st 18 miles and 338 00:20:16,240 --> 00:20:19,080 then. Your legs are on fire, and if 339 00:20:19,080 --> 00:20:22,600 you're not a downhill runner, then that'll just, you know, 340 00:20:22,600 --> 00:20:26,200 kind of like you said, you'll have to end up walking it in and 341 00:20:26,200 --> 00:20:29,120 that's demoralizing when everyone else runs by you. 342 00:20:29,120 --> 00:20:33,960 So with that said, let's talk about the aspects of coaching 343 00:20:33,960 --> 00:20:36,160 that you can definitely help us with. 344 00:20:36,160 --> 00:20:38,560 So I'm going to ask you to put your coaching hat on if you 345 00:20:38,560 --> 00:20:42,720 haven't worn it yet, and talk to us about hiring a coach, because 346 00:20:42,720 --> 00:20:46,960 obviously if we do our own training, we can't really 347 00:20:46,960 --> 00:20:51,040 observe what mistakes we make. Can you talk about that a little 348 00:20:51,040 --> 00:20:52,640 bit? Sure. 349 00:20:53,840 --> 00:20:56,280 So like I said earlier, qualifying for the Boston 350 00:20:56,280 --> 00:20:58,760 Marathon is really, really hard for everyone. 351 00:20:59,240 --> 00:21:07,400 And it was that goal was a goal of mine that actually led me to 352 00:21:07,600 --> 00:21:10,160 hiring a coach when I was first getting into running. 353 00:21:10,880 --> 00:21:14,120 This was before I started Night and Runs Marathon Coaching and 354 00:21:14,440 --> 00:21:18,800 was was just a regular runner. But I knew that if I was going 355 00:21:18,800 --> 00:21:21,200 to go through the effort of training for a marathon and 356 00:21:21,200 --> 00:21:24,000 trying to be Qi wanted to make sure that I did everything the 357 00:21:24,000 --> 00:21:26,200 right way and to the best of my ability. 358 00:21:26,720 --> 00:21:30,240 Because, you know, no matter how many YouTube videos I watched or 359 00:21:30,760 --> 00:21:35,520 things I read online, I had bits and pieces of understanding 360 00:21:35,520 --> 00:21:37,160 about how running works and how to train. 361 00:21:37,160 --> 00:21:39,960 But I didn't have a comprehensive theory, and I was 362 00:21:39,960 --> 00:21:42,440 really just kind of making it up as I went along. 363 00:21:43,360 --> 00:21:47,200 So when I hired a coach to help me train for my BQ, I've learned 364 00:21:47,200 --> 00:21:51,600 so much. And I really felt like I started 365 00:21:51,600 --> 00:21:55,280 to learn how to train the right way, train like an athlete, do 366 00:21:55,280 --> 00:21:59,720 all the little things that that an athlete does to become their 367 00:21:59,720 --> 00:22:02,520 best, aside from just going out and jogging each day. 368 00:22:03,360 --> 00:22:06,960 And I improved so much in that first year of working with her. 369 00:22:08,640 --> 00:22:12,120 You know, I pretty much PR Ed in about every single race that 370 00:22:12,120 --> 00:22:17,160 season, Started running my first speed workouts, started 371 00:22:17,160 --> 00:22:20,200 incorporating strength training and all this other supplemental 372 00:22:20,200 --> 00:22:23,720 stuff felt really, really good. I was really proud of myself, 373 00:22:23,800 --> 00:22:28,800 and that experience ultimately led to me becoming good enough 374 00:22:28,800 --> 00:22:32,040 to run a BQ in my second marathon and ultimately led to 375 00:22:32,040 --> 00:22:34,880 me wanting to become a coach myself and share this with 376 00:22:34,920 --> 00:22:40,120 others. I think that though certainly 377 00:22:40,120 --> 00:22:44,200 plenty of people can go with their own and own way and and 378 00:22:44,200 --> 00:22:47,840 will BQ through their own training, maybe following some 379 00:22:47,840 --> 00:22:51,160 kind of a training plan online. I think that choosing to work 380 00:22:51,160 --> 00:22:57,840 with a coach it is is almost like a shortcut to success. 381 00:22:58,880 --> 00:23:01,640 There's no, you know there's no easy fixes. 382 00:23:01,640 --> 00:23:03,600 There's no real shortcuts in in running. 383 00:23:03,600 --> 00:23:06,240 You have to put in the work. I'm not saying you don't, but 384 00:23:07,400 --> 00:23:10,160 you're going to do things when you choose to to work with a 385 00:23:10,160 --> 00:23:13,400 coach and and you trust that person and you develop a good 386 00:23:13,400 --> 00:23:15,760 relationship. You're going to do things the 387 00:23:15,760 --> 00:23:18,920 right way so you can rest assured that you're doing your 388 00:23:18,920 --> 00:23:23,080 best each day, that every run you do has a purpose, every 389 00:23:23,080 --> 00:23:26,720 activity you do has a purpose, and that you know you're 390 00:23:26,720 --> 00:23:29,480 spending your energy the best way possible to work towards the 391 00:23:29,480 --> 00:23:32,400 school. The other thing that's really 392 00:23:32,400 --> 00:23:36,120 helpful about working with a coach is your coach can help get 393 00:23:36,120 --> 00:23:38,720 you on a timeline that's appropriate for you. 394 00:23:39,440 --> 00:23:43,480 So like we're talking about earlier, you know, seemingly 395 00:23:43,480 --> 00:23:45,520 everyone wants to be Q, but everyone's going to have a 396 00:23:45,520 --> 00:23:47,000 different timeline to get in there. 397 00:23:47,400 --> 00:23:53,520 For some folks, it may take, let's say 3 or 4 marathons as a 398 00:23:53,520 --> 00:23:55,200 coach. If someone comes to me and says, 399 00:23:55,200 --> 00:23:58,360 hey, I want to be Q, but I'm only running this time, you 400 00:23:58,360 --> 00:24:01,960 know, I can pretty clearly look at their training and say, OK, I 401 00:24:01,960 --> 00:24:04,280 think there's a really good chance we can get you there. 402 00:24:04,600 --> 00:24:08,880 But it's going to take two or three or maybe 4 marathons. 403 00:24:08,880 --> 00:24:13,280 And yeah, that might take one or two years but I can help get you 404 00:24:13,280 --> 00:24:16,840 on a trajectory that's going to get you there with patience and 405 00:24:16,840 --> 00:24:21,160 hard work. Most people though if they just 406 00:24:21,160 --> 00:24:25,600 want a VQ, I I feel like they would struggle to think that far 407 00:24:25,600 --> 00:24:27,720 out ahead. You know struggle to think long 408 00:24:27,720 --> 00:24:30,080 term and and they're going to make more short term decisions. 409 00:24:31,200 --> 00:24:35,240 Maybe increase their mileage too quickly too too high too quickly 410 00:24:35,240 --> 00:24:38,480 or start doing speed workouts that aren't appropriate for them 411 00:24:38,680 --> 00:24:42,840 at the time and try to rush it. And when people rush it they 412 00:24:42,840 --> 00:24:46,680 often counter setbacks or get discouraged. 413 00:24:46,680 --> 00:24:51,800 Maybe they get hurt and yeah, I mean working with a coach who's 414 00:24:52,040 --> 00:24:55,520 who's worked with athletes before, who's helped people 415 00:24:55,520 --> 00:25:00,480 achieve this goal, it's it's a shortcut to get into your goals, 416 00:25:00,880 --> 00:25:03,400 I would say. Yeah, I agree. 417 00:25:03,400 --> 00:25:06,800 When I first got my coach, there was so much I didn't know. 418 00:25:07,120 --> 00:25:09,840 I mean, from running different paces and for how long you run, 419 00:25:09,840 --> 00:25:12,320 what pace and over the years you learn. 420 00:25:12,320 --> 00:25:16,160 But it's not like a coach will give you the same thing over and 421 00:25:16,160 --> 00:25:20,720 over again for every cycle they see you improve or they see you 422 00:25:21,040 --> 00:25:24,160 dealing with injuries. And so they just said, But even 423 00:25:24,160 --> 00:25:28,080 without the injuries, as you get stronger, your coach is able to 424 00:25:28,080 --> 00:25:32,240 tell you what you will be capable of running versus you 425 00:25:32,240 --> 00:25:34,920 may be overdoing it and getting injured. 426 00:25:34,920 --> 00:25:38,200 And since we're talking a little bit now about the subject of 427 00:25:38,200 --> 00:25:41,920 getting injured, let's talk about the three three different 428 00:25:41,920 --> 00:25:45,920 things that you need to not get injured, which include recovery, 429 00:25:46,240 --> 00:25:48,080 proper nutrition and strength training. 430 00:25:48,080 --> 00:25:53,280 Can you perhaps give us a few tips and pointers as we talk 431 00:25:53,280 --> 00:25:56,480 about that being part of the goal to be Q? 432 00:25:57,600 --> 00:26:00,960 Yeah. So I actually just sent an 433 00:26:00,960 --> 00:26:03,800 e-mail to my my e-mail list earlier this morning and I said 434 00:26:03,800 --> 00:26:07,960 the number one rule of running is to stay happy and injury 435 00:26:07,960 --> 00:26:10,040 free. And if you can do that, you'll 436 00:26:10,040 --> 00:26:16,680 be consistent over time and see tremendous success and recovery. 437 00:26:17,800 --> 00:26:20,600 Getting sufficient sleep, nutrition, strength training, 438 00:26:20,600 --> 00:26:25,520 these are all things that are so important to help you stay 439 00:26:25,520 --> 00:26:28,560 healthy, be the best runner you can be, Reach those goals and 440 00:26:28,560 --> 00:26:34,560 and stay healthy, stay happy. So sweep, sweep and recovery I 441 00:26:34,560 --> 00:26:36,880 think are are a big one for most folks. 442 00:26:37,320 --> 00:26:41,440 I think that, at least from my perspective and the adults who I 443 00:26:41,440 --> 00:26:46,680 coach, most of them don't have a problem working hard. 444 00:26:48,080 --> 00:26:50,720 I don't work with too many people who who make excuses or 445 00:26:50,720 --> 00:26:52,520 skip their runs. Most of the people who I coach 446 00:26:52,520 --> 00:26:54,320 are pretty diligent. They get their work in, they 447 00:26:54,320 --> 00:26:56,680 want to, they have big goals and they want to work towards them. 448 00:26:57,560 --> 00:27:00,640 What I sometimes wonder, though, is if they're recovering enough. 449 00:27:01,560 --> 00:27:04,160 Dedicated runners want to run. We want to get it out there and 450 00:27:04,160 --> 00:27:07,760 work hard. But improving is all about 451 00:27:07,760 --> 00:27:11,240 getting the balance right between hard work and recovery. 452 00:27:11,640 --> 00:27:14,320 And you need to remember that the harder you're working, the 453 00:27:14,320 --> 00:27:16,720 more miles you're running, the harder workouts you're doing, 454 00:27:17,360 --> 00:27:21,160 the more recovery on the back end of that that your body's 455 00:27:21,160 --> 00:27:23,040 going to need. You're going to need to sweep 456 00:27:23,040 --> 00:27:27,160 more, You're going to need to eat more to fuel your body. 457 00:27:28,280 --> 00:27:31,920 And that's something that as a coach, I often, you know, I 458 00:27:31,920 --> 00:27:35,080 don't have great insight into what people are doing in terms 459 00:27:35,080 --> 00:27:36,840 of how much they're sleeping, how much they're eating and all 460 00:27:36,840 --> 00:27:39,160 that sort of stuff. But I always try to emphasize it 461 00:27:39,160 --> 00:27:41,960 because when your training increases and you're working 462 00:27:41,960 --> 00:27:44,960 towards these big goals, you got to increase that side of it as 463 00:27:44,960 --> 00:27:48,440 well to stay on track. Yeah. 464 00:27:48,440 --> 00:27:51,960 And so then I'm sure that since you have that relationship with 465 00:27:51,960 --> 00:27:55,360 your athlete, they will come to you and say, hey, look, I've got 466 00:27:55,360 --> 00:27:58,320 young children. I'm not nearly getting the sleep 467 00:27:58,320 --> 00:28:00,760 that I get. And then you would probably 468 00:28:00,760 --> 00:28:04,240 adjust their training accordingly and set, you know, 469 00:28:04,240 --> 00:28:05,760 realistic expectations with that. 470 00:28:06,320 --> 00:28:09,040 Yeah, we talked about it and, you know, I think this is 471 00:28:09,040 --> 00:28:13,120 another big, big way that working with a coach can be 472 00:28:13,120 --> 00:28:15,080 helpful. You know, if you're just 473 00:28:15,080 --> 00:28:17,560 following your own training plan and you're dedicated, you're 474 00:28:17,560 --> 00:28:19,640 probably going to do what's on that plan no matter what. 475 00:28:20,840 --> 00:28:24,200 If you modify it, if you skip a run, you might feel guilty. 476 00:28:24,800 --> 00:28:29,520 But that's that's not the best approach in my opinion. 477 00:28:29,520 --> 00:28:34,400 I mean I've my athletes message me every day and they say, hey, 478 00:28:34,400 --> 00:28:38,400 you know, I got a horrible night's sleep last night. 479 00:28:38,400 --> 00:28:41,480 I was up all night with my kids where I'm, you know, I'm I'm 480 00:28:41,480 --> 00:28:43,480 feeling really sick this week. I'm run down. 481 00:28:43,720 --> 00:28:47,440 What should I do? And often for them it's like 482 00:28:47,520 --> 00:28:50,240 they they don't know what to do. They're like, oh, is my whole 483 00:28:50,240 --> 00:28:52,760 training going to be ruined because I'm missing one or two 484 00:28:52,760 --> 00:28:55,040 runs here. But it's so easy for me as the 485 00:28:55,040 --> 00:28:57,480 coach to just say no, everything's going to be fine. 486 00:28:57,480 --> 00:28:59,240 We'll just rearrange the rest of your week. 487 00:28:59,240 --> 00:29:01,920 Maybe make today a rest day. Move this run to over there. 488 00:29:02,200 --> 00:29:06,920 It's all going to be good and getting that affirmation that 489 00:29:06,920 --> 00:29:10,320 what you're doing is OK taking a little extra rest right now is 490 00:29:10,320 --> 00:29:13,680 good for you and that we can modify the plan and keep you on 491 00:29:13,680 --> 00:29:15,240 track. I think that that's really 492 00:29:15,240 --> 00:29:20,160 helpful for folks, for their confidence and for their just 493 00:29:20,160 --> 00:29:22,560 mental well-being as they go through training to know that, 494 00:29:23,040 --> 00:29:25,080 yeah, you know there's going to be highs and lows through 495 00:29:25,080 --> 00:29:26,960 marathon training. You're going to have moments 496 00:29:26,960 --> 00:29:31,240 where you don't feel great, but you're still on track and and 497 00:29:31,400 --> 00:29:35,640 everything's going to be OK. Yeah, because a lot of times it 498 00:29:35,640 --> 00:29:38,920 seems like we don't understand as athletes the difference 499 00:29:39,200 --> 00:29:42,640 between, hey, we're not feeling great and that's part of it, 500 00:29:42,640 --> 00:29:46,080 versus we're not feeling great because we're overtraining and 501 00:29:46,080 --> 00:29:47,560 we are on the brink of an injury. 502 00:29:47,560 --> 00:29:50,240 And you know, the next plan of Ositis is right around the 503 00:29:50,240 --> 00:29:53,680 corner. Yeah, yeah, that's another part 504 00:29:53,680 --> 00:29:57,280 of it too. Those are conversations that I'm 505 00:29:57,280 --> 00:29:59,880 always having with my athletes too, you know, checking in with 506 00:30:00,560 --> 00:30:06,200 with how they feel, You know, if if I've noticed, my athletes 507 00:30:06,200 --> 00:30:08,400 will write comments on their runs, let me know how they've 508 00:30:08,400 --> 00:30:10,120 been going. And if I noticed that, like for 509 00:30:10,120 --> 00:30:12,560 several runs in a row, they just keep writing the same comment, 510 00:30:12,560 --> 00:30:15,080 like they're super tired, they feel like they're dragging, you 511 00:30:15,080 --> 00:30:17,360 know, it's just they're having a bad week or whatever, then we 512 00:30:17,360 --> 00:30:19,040 might get into a conversation about that. 513 00:30:19,040 --> 00:30:23,160 You know, do you just need a few days off or do you feel like 514 00:30:23,160 --> 00:30:24,480 you're working too hard? Do you maybe. 515 00:30:24,480 --> 00:30:27,520 Do we want to lower your mileage next week or, you know, keep 516 00:30:27,520 --> 00:30:30,240 them out the same but reduce workouts, give you some chance 517 00:30:30,240 --> 00:30:33,280 to rest? You know that that kind of stuff 518 00:30:33,280 --> 00:30:35,280 can be good. And then on the flip side, too, 519 00:30:35,280 --> 00:30:39,920 sometimes I have athletes who I give them training and they're 520 00:30:39,920 --> 00:30:42,000 just crushing it. And, you know, maybe I'm being, 521 00:30:42,000 --> 00:30:44,560 well, too conservative and they actually do want more. 522 00:30:46,040 --> 00:30:48,640 And I can see that since they're being so successful on what 523 00:30:48,640 --> 00:30:53,040 they're, they're doing, what I'm giving them and they have big 524 00:30:53,040 --> 00:30:55,480 goals. Maybe I will be a little more 525 00:30:56,280 --> 00:30:58,440 ambitious, Give them a little bit more, have them work a 526 00:30:58,440 --> 00:30:59,680 little bit harder if they want it. 527 00:31:00,920 --> 00:31:07,520 So not everyone's path to the BEQ is going to be the same and 528 00:31:08,840 --> 00:31:15,400 like working with with a coach is a great way to to to adjust 529 00:31:15,400 --> 00:31:17,360 it on the fly. You know, you don't just pick a 530 00:31:17,360 --> 00:31:19,680 plan and 20 weeks later you run your race. 531 00:31:19,680 --> 00:31:22,760 But you know there's this, this ongoing dialogue and this 532 00:31:22,760 --> 00:31:25,120 evolution of your training throughout the process. 533 00:31:25,960 --> 00:31:30,120 Whether things are going great, OK or not so good where it keeps 534 00:31:30,200 --> 00:31:33,120 evolving and keeps you on track. So you're doing the best 535 00:31:33,720 --> 00:31:36,040 everything, the best your ability and getting the most out 536 00:31:36,040 --> 00:31:38,800 of what you're doing. Yeah, yeah. 537 00:31:38,800 --> 00:31:41,600 And so when it comes to nutrition, I want to know from 538 00:31:41,600 --> 00:31:48,800 you how eating like an athlete can make your training just in 539 00:31:48,800 --> 00:31:53,360 general, go better when you are approaching a goal race for BQ. 540 00:31:53,840 --> 00:31:59,240 Yeah, sure. OK, so I I actually have this 541 00:31:59,240 --> 00:32:03,840 this presentation that and and I've I've done a podcast and 542 00:32:03,840 --> 00:32:06,800 have an article on my website all about what I call proper 543 00:32:06,800 --> 00:32:09,120 nutrition for for marathon runners. 544 00:32:09,480 --> 00:32:12,400 And I share this with all my new athletes because I I do think it 545 00:32:12,400 --> 00:32:15,960 is really helpful to understand how to eat like an athlete. 546 00:32:15,960 --> 00:32:19,920 So the gist of it is, you know what? 547 00:32:19,920 --> 00:32:25,320 Typically I recommend that folks, primarily you want to try 548 00:32:25,320 --> 00:32:30,840 to eat healthy as an athlete. Primarily you want to eat Whole 549 00:32:30,840 --> 00:32:33,600 Foods, so as many plants and vegetables as you can. 550 00:32:36,120 --> 00:32:42,120 Typically more of a higher carbohydrate diet as runners try 551 00:32:42,120 --> 00:32:44,600 and run fast. Our primary fuel source is 552 00:32:44,600 --> 00:32:46,480 carbohydrates. So. 553 00:32:46,520 --> 00:32:49,320 So the majority of what you would want to be eating is those 554 00:32:51,120 --> 00:32:54,800 you know supplementing that with with a lesser amount of of 555 00:32:54,920 --> 00:33:00,400 healthy protein options. You know I'm I'm personally I've 556 00:33:00,560 --> 00:33:02,240 actually been vegan for most of my life. 557 00:33:02,240 --> 00:33:05,280 But there's there's many of good options either plant based or 558 00:33:05,280 --> 00:33:08,400 meat that you can stay healthy with and and fuel your 559 00:33:08,400 --> 00:33:13,680 performance. There's the The most important 560 00:33:13,680 --> 00:33:18,440 thing with nutrition for runners is making sure you're you're 561 00:33:18,440 --> 00:33:22,840 eating enough. When you're training for a 562 00:33:22,840 --> 00:33:27,040 marathon, that's not the time that you should be trying to 563 00:33:27,040 --> 00:33:29,960 lose weight. If you're trying to train for 564 00:33:29,960 --> 00:33:34,000 performance, you want to be making sure that you're fueling 565 00:33:34,000 --> 00:33:36,720 your body enough to fuel that performance. 566 00:33:37,280 --> 00:33:43,320 So what I most commonly run into when people are not feeling well 567 00:33:43,840 --> 00:33:47,520 after the runs, it's often an issue of them not eating enough. 568 00:33:49,160 --> 00:33:52,000 Running burns a lot of energy, especially once you start 569 00:33:52,000 --> 00:33:55,480 running higher mileage. You know, I run personally, I 570 00:33:55,480 --> 00:33:58,440 run. Right now I'm running like 50 to 571 00:33:58,440 --> 00:34:01,680 60 miles a week. So I'm doing a 10 mile run after 572 00:34:01,680 --> 00:34:04,400 this. That's going to burn like 1000 573 00:34:04,720 --> 00:34:06,400 extra calories. That's a lot. 574 00:34:06,400 --> 00:34:09,360 I mean, that's going to increase what I need to eat compared to a 575 00:34:10,080 --> 00:34:14,480 more sedentary person by over 50% probably. 576 00:34:15,400 --> 00:34:19,400 And I think for for runners who are starting to marathon train 577 00:34:19,400 --> 00:34:24,120 for the first time or increasing their mileage, they they might 578 00:34:24,120 --> 00:34:27,679 get a little bit shocked by the fact that like you need to eat. 579 00:34:27,679 --> 00:34:32,560 You just need to eat a lot more to fuel it and and if you don't 580 00:34:32,560 --> 00:34:36,719 you'll be tired, you won't recover from your runs and you 581 00:34:36,719 --> 00:34:38,040 you probably just won't feel as good. 582 00:34:38,040 --> 00:34:42,440 So one of the best tips that that I can share is just when 583 00:34:42,440 --> 00:34:46,520 you come home from any challenging run, hard workout or 584 00:34:46,520 --> 00:34:49,840 a long run, try to refuel right away. 585 00:34:50,520 --> 00:34:53,400 It's one of the best things that you can do to kind of jumpstart 586 00:34:53,400 --> 00:34:58,640 recovery in the warmer months or sorry, in the yeah, the warmer 587 00:34:58,640 --> 00:35:00,520 months. I love to just make a smoothie 588 00:35:00,520 --> 00:35:04,120 when I come home and I put fruit in there, some kind of milk, 589 00:35:04,920 --> 00:35:08,000 maybe protein powder if you like that or you could do nuts or 590 00:35:08,000 --> 00:35:10,040 seeds blended up. It's great. 591 00:35:10,080 --> 00:35:16,240 It's great healthy way to refuel both hydration and calories 592 00:35:16,240 --> 00:35:21,680 after your run and and restart recovery in the colder months, 593 00:35:23,800 --> 00:35:25,280 whatever. If you don't want a smoothie, I 594 00:35:25,280 --> 00:35:27,760 don't know, something more warm Toast. 595 00:35:27,760 --> 00:35:31,360 I eat a lot of toast, but that that's kind of the biggest 596 00:35:31,360 --> 00:35:32,840 thing. Just trying to make sure you're 597 00:35:32,840 --> 00:35:35,800 using a wide variety of healthy options. 598 00:35:35,800 --> 00:35:40,880 Plenty of plants and vegetables, Plants, fruits, vegetables, lots 599 00:35:40,880 --> 00:35:43,400 of carbs. Carbs are primary fuel source 600 00:35:43,960 --> 00:35:48,160 and then refueling after runs. There's a few nutrients that 601 00:35:48,160 --> 00:35:52,120 runners in particular do you want to pay attention to that? 602 00:35:52,120 --> 00:35:59,840 I think are helpful as well, which are iron levels, Vitamin D 603 00:36:00,120 --> 00:36:04,920 and calcium, those are all calcium and vitamin D are both 604 00:36:04,920 --> 00:36:06,600 things that contribute to bone health. 605 00:36:07,040 --> 00:36:09,760 And as runners we want to make sure we have strong bones to to 606 00:36:10,440 --> 00:36:14,480 power all of our many many miles and hours on the road and and 607 00:36:14,480 --> 00:36:16,480 not get hurt. So those are something you want 608 00:36:16,480 --> 00:36:18,360 to pay attention to with the food you eat. 609 00:36:18,720 --> 00:36:23,600 And then iron plays a big role in our body's ability to use 610 00:36:24,480 --> 00:36:31,320 oxygen to fuel our muscles. And runners who are lower in 611 00:36:31,320 --> 00:36:38,080 their iron will often feel, feel like they just can't run as fast 612 00:36:38,080 --> 00:36:43,440 as they used to, and feel like they're struggling to to breathe 613 00:36:43,440 --> 00:36:44,720 and get oxygen into their muscles. 614 00:36:44,720 --> 00:36:49,920 So running is actually an activity that just through the 615 00:36:49,920 --> 00:36:54,360 nature of it, our bodies destroy some of the iron within our 616 00:36:54,360 --> 00:36:56,600 bloodstream just through the process of running. 617 00:36:57,600 --> 00:37:00,200 So it's important that you pay attention to making sure you're 618 00:37:00,200 --> 00:37:02,360 getting in plenty of iron. And I think if you're getting 619 00:37:02,360 --> 00:37:05,000 your blood work done at like an annual physical or something 620 00:37:05,000 --> 00:37:10,080 like that it's helpful to ask them to get to test your iron 621 00:37:10,080 --> 00:37:14,840 levels because iron deficiency is such a common issue with 622 00:37:14,840 --> 00:37:19,680 runners and something that if it is low it will directly impact 623 00:37:19,680 --> 00:37:24,520 your your ability to run fast. I've I've personally struggled 624 00:37:24,520 --> 00:37:26,080 with that. I've had many athletes who've 625 00:37:26,080 --> 00:37:31,160 who've struggled with with anemia and it's generally fairly 626 00:37:31,160 --> 00:37:33,600 easy to fix with supplementation, but definitely 627 00:37:33,600 --> 00:37:37,080 something to pay attention to. Sorry, yeah, especially if 628 00:37:37,080 --> 00:37:40,560 you're vegan, then that also factors into not getting the 629 00:37:40,560 --> 00:37:43,640 iron that you might need. So I appreciate you saying that. 630 00:37:43,640 --> 00:37:45,440 And those blood tests are always available. 631 00:37:45,440 --> 00:37:47,880 I know there's different companies out there that also do 632 00:37:47,880 --> 00:37:51,480 them specifically for runners, so you can research that. 633 00:37:51,840 --> 00:37:55,200 But so let's hop into the training and the tips for 634 00:37:55,200 --> 00:37:59,920 training because I think there are probably two things that 635 00:37:59,920 --> 00:38:02,800 could really help you right when you want to get faster, one of 636 00:38:02,800 --> 00:38:07,240 them being increasing your volume obviously safely and then 637 00:38:07,240 --> 00:38:11,080 also doing speed work. So perhaps you can tell us a 638 00:38:11,080 --> 00:38:15,000 little bit about those two that and how they factor into your 639 00:38:15,160 --> 00:38:19,880 ability to run faster? Yeah, so increasing your mileage 640 00:38:19,880 --> 00:38:24,640 is the most important thing that you can do to run a faster 641 00:38:24,640 --> 00:38:28,600 marathon time. I mean at A at a zoomed out 642 00:38:28,600 --> 00:38:30,520 view. You know, if you looked at 643 00:38:30,520 --> 00:38:33,840 people who are running 20 miles a week, verse 30, verse 40, 644 00:38:34,280 --> 00:38:38,800 verse, you know, 506070, the people running more miles are 645 00:38:38,800 --> 00:38:41,920 going to be faster on average than the people running less. 646 00:38:42,760 --> 00:38:45,160 It's it's the most important thing you can do. 647 00:38:45,200 --> 00:38:50,120 Speed work aside, you know someone who's running. 648 00:38:51,960 --> 00:38:53,840 Yeah. Running more is just is is 649 00:38:53,840 --> 00:38:56,280 simply the best thing that you can do because it it teaches 650 00:38:56,280 --> 00:38:58,680 your body two things. It it helps you become more 651 00:38:58,680 --> 00:39:03,080 efficient at running your your body finds the most efficient 652 00:39:03,280 --> 00:39:07,200 way to move through space, which when it comes to running 26 653 00:39:07,200 --> 00:39:10,040 miles is super important so that you can conserve your energy. 654 00:39:10,400 --> 00:39:13,640 And then the other thing is it builds your body strong and 655 00:39:13,640 --> 00:39:16,640 resilient to actually handling 26 miles. 656 00:39:18,280 --> 00:39:19,520 So that's the most important thing. 657 00:39:20,480 --> 00:39:23,200 Often when it comes to athletes hitting the wall in the later 658 00:39:23,200 --> 00:39:26,000 stages of a marathon, that's simply because they haven't 659 00:39:26,000 --> 00:39:30,120 logged enough miles. You know someone who's who runs, 660 00:39:30,120 --> 00:39:33,560 let's say 90 miles a week, which is a huge amount. 661 00:39:34,200 --> 00:39:38,520 You know they're running. Was that almost 4 marathons a 662 00:39:38,520 --> 00:39:41,160 week in training? You compare that to someone only 663 00:39:41,160 --> 00:39:44,280 running 30 miles a week. They're running less than two 664 00:39:44,280 --> 00:39:47,040 marathons a week in training. Their body's going to be less 665 00:39:47,040 --> 00:39:51,520 prepared to handle the distance. So that's the first thing. 666 00:39:51,600 --> 00:39:55,800 And you want to make sure that as you look to increase your 667 00:39:55,800 --> 00:39:57,960 mileage, you do that patiently over time. 668 00:39:57,960 --> 00:40:01,080 And I know what we've done other episodes on what the best 669 00:40:01,080 --> 00:40:03,560 approach is of how quickly to increase it. 670 00:40:03,840 --> 00:40:06,640 But I encouraged all the listeners to be patient with 671 00:40:06,640 --> 00:40:11,440 increasing their mileage to do it, but be patient with it and 672 00:40:12,600 --> 00:40:15,480 and that way you'll you'll stay, you'll stay healthy throughout 673 00:40:15,480 --> 00:40:18,320 the process. And the other thing is 674 00:40:18,560 --> 00:40:22,360 incorporating speed work and speed work is something that you 675 00:40:22,360 --> 00:40:26,280 can get started with right away as a as a new runner. 676 00:40:26,680 --> 00:40:33,040 I think that even people who are just starting to run for the 677 00:40:33,040 --> 00:40:37,520 very first time should start to incorporate speed work in the 678 00:40:37,520 --> 00:40:39,680 first week or two of their running. 679 00:40:40,640 --> 00:40:44,120 I'm going to caveat that though, saying that the speed work you 680 00:40:44,120 --> 00:40:49,320 do needs to be 100% appropriate for where you are as a runner, 681 00:40:49,560 --> 00:40:52,560 and that's I think where most people mess up. 682 00:40:53,200 --> 00:40:58,120 One of the things that I do as a coach is I custom write all of 683 00:40:58,120 --> 00:40:59,680 the workouts for all of my athletes. 684 00:41:00,440 --> 00:41:03,240 And someone who's a brand new runner and they're going to run 685 00:41:03,240 --> 00:41:06,040 10 miles this week is going to do a very, very different speed 686 00:41:06,040 --> 00:41:08,960 workout than someone who's been running for five years and is 687 00:41:08,960 --> 00:41:13,640 going to run 60 miles this week. You know, they might go to the 688 00:41:13,640 --> 00:41:17,080 track and both do 200 meter repeats, for example, but 689 00:41:17,080 --> 00:41:20,360 they're going to do a very different amount of 200 repeats. 690 00:41:20,360 --> 00:41:22,000 They're going to take a different amount of rest. 691 00:41:22,320 --> 00:41:24,480 It's going to be, it's going to be different. 692 00:41:24,760 --> 00:41:27,400 They're they're the focus of how they're doing that workout is 693 00:41:27,400 --> 00:41:31,240 going to be different. So I think what a lot a lot of 694 00:41:31,240 --> 00:41:34,560 people will do when they're trying to just kind of go it on 695 00:41:34,560 --> 00:41:38,560 their own with their training is they might look up online, see 696 00:41:38,560 --> 00:41:42,760 some workout, see that somebody they know did a workout on 697 00:41:42,760 --> 00:41:45,600 Strava or some professional ran a workout, or they watch 698 00:41:45,600 --> 00:41:48,120 something on a YouTube video and then they say, OK, I'm going to 699 00:41:48,120 --> 00:41:52,000 go do that workout. But what they don't understand 700 00:41:52,000 --> 00:41:56,040 is that workout's meant for a certain athlete at a certain 701 00:41:56,040 --> 00:41:58,760 ability level and at a certain pace. 702 00:42:00,080 --> 00:42:04,360 And if you're not that exact athlete, that workout, it's not 703 00:42:04,360 --> 00:42:05,480 going to be the best one for you. 704 00:42:06,160 --> 00:42:11,440 So speed runs, tempo runs. These are both great things. 705 00:42:11,440 --> 00:42:12,480 Everyone should incorporate them. 706 00:42:12,480 --> 00:42:17,480 But yeah, you need to know how long they should be, how fast 707 00:42:17,480 --> 00:42:18,840 they should be, all that sort of stuff. 708 00:42:18,840 --> 00:42:22,280 And that's where it's really helpful to to work with a coach. 709 00:42:23,280 --> 00:42:26,000 Yes. So then participating in those 710 00:42:26,040 --> 00:42:29,440 longer runs safely, you know, as to not get injured. 711 00:42:29,440 --> 00:42:32,520 Same with the speed work, That's what's going to ultimately be 712 00:42:32,520 --> 00:42:34,560 the foundation to make you faster. 713 00:42:35,000 --> 00:42:37,920 But I want to have, I want to ask you one more question in 714 00:42:37,920 --> 00:42:41,520 regards to that because we hear a lot about goal pace running 715 00:42:41,920 --> 00:42:44,560 and fast finish running. So doing workouts at a goal 716 00:42:44,560 --> 00:42:49,560 pace, not just faster and slower, but for your body to get 717 00:42:49,560 --> 00:42:52,240 used to it and then also fast finishing. 718 00:42:52,240 --> 00:42:54,080 Maybe you can dive into that for a little bit. 719 00:42:54,880 --> 00:42:59,320 Sure. So I give a lot of marathon pace 720 00:42:59,320 --> 00:43:03,840 runs to my athletes. I when I personally trained for 721 00:43:03,840 --> 00:43:06,360 a marathon, I've actually kind of gotten away from doing them 722 00:43:06,600 --> 00:43:11,240 though. So there's something that I 723 00:43:11,240 --> 00:43:15,040 think can play a crucial part in a training plan, but they're not 724 00:43:16,000 --> 00:43:19,400 100% necessary. I think one of the biggest 725 00:43:19,520 --> 00:43:22,440 benefits that marathon pace running does is it can help 726 00:43:22,440 --> 00:43:27,360 improve athletes confidence. And for people who are training 727 00:43:27,360 --> 00:43:32,040 for BQ in particular, creating that confidence that they can 728 00:43:32,040 --> 00:43:35,480 run 26 miles at their goal pace is really important. 729 00:43:36,320 --> 00:43:40,320 So typically with my marathon training plans, once someone 730 00:43:40,320 --> 00:43:46,560 gets into the final two to three months of training, I'll 731 00:43:46,560 --> 00:43:49,920 actually start to alternate their long runs between a 732 00:43:49,920 --> 00:43:54,120 marathon pace long run and a easy pace, long run. 733 00:43:54,760 --> 00:44:00,240 So one week they'll do, let's say, a 14 mile Ware with the 734 00:44:00,240 --> 00:44:05,240 middle 10 marathon pace. The next week they might do 16 735 00:44:05,240 --> 00:44:09,800 miles just easy. And then the week after that, 736 00:44:09,800 --> 00:44:14,320 maybe they'll do 16 miles with the middle 12 at marathon pace. 737 00:44:14,400 --> 00:44:19,080 We kind of increased that and often I'll have athletes do as 738 00:44:19,080 --> 00:44:25,840 much as 16 miles, sometimes 16 at marathon pace, maybe in a 20 739 00:44:25,840 --> 00:44:30,000 mile total, longer run before they actually get to the 740 00:44:30,000 --> 00:44:34,200 marathon. And I found that people who can 741 00:44:34,200 --> 00:44:38,760 do that almost always can then run their goal pace on marathon 742 00:44:38,760 --> 00:44:41,280 day. And it's it's a big, big 743 00:44:41,280 --> 00:44:47,720 confidence booster. You can also do marathon pace 744 00:44:47,720 --> 00:44:50,760 midweek during a shorter tempo run. 745 00:44:51,120 --> 00:44:56,800 So you could do something like maybe on Thursday you're doing 746 00:44:56,800 --> 00:45:04,520 it let's say a an eight mile run and you do four or six of those 747 00:45:04,520 --> 00:45:06,960 miles at marathon pace in the middle of it. 748 00:45:09,080 --> 00:45:13,760 I think that both of those runs can be really helpful, but it's 749 00:45:13,760 --> 00:45:16,920 also really important to run faster than marathon pace. 750 00:45:17,320 --> 00:45:20,000 So I think there's a lot of benefit to doing these faster 751 00:45:20,000 --> 00:45:23,240 long runs and doing some that that are faster than marathon 752 00:45:23,240 --> 00:45:26,000 pace with the fast finish that you mentioned, Weddy. 753 00:45:26,400 --> 00:45:29,640 I think, you know, I don't actually assign too many of 754 00:45:29,640 --> 00:45:32,800 these as in terms of long runs with my athletes, but a great 755 00:45:32,800 --> 00:45:35,920 way to do it would be like a progression run. 756 00:45:36,320 --> 00:45:41,880 So you let's say you do a long run, you start easy, you build 757 00:45:41,880 --> 00:45:43,680 up to marathon pace in the middle of it. 758 00:45:43,680 --> 00:45:49,760 Maybe you hold marathon pace for 10 miles or so and then you do 759 00:45:50,480 --> 00:45:54,240 two or three miles faster than marathon pace at the end of that 760 00:45:54,240 --> 00:45:56,720 before cooling down. I think that that's another 761 00:45:56,960 --> 00:46:00,120 great type of long run workout that's going to give you a lot 762 00:46:00,120 --> 00:46:04,280 of confidence. The thing with marathon training 763 00:46:04,280 --> 00:46:08,320 is you want to make your marathon pace feel easy. 764 00:46:08,800 --> 00:46:12,520 So you need to think about what are types of workouts you can do 765 00:46:12,920 --> 00:46:15,160 that are going to make marathon pace feel easy. 766 00:46:16,360 --> 00:46:18,960 And if you can do that, then you're going to be comfortable 767 00:46:18,960 --> 00:46:22,560 on your race day. OK, I love this, Yeah, because I 768 00:46:22,560 --> 00:46:25,840 know that a lot of people drive confidence from doing those 769 00:46:25,840 --> 00:46:29,800 marathon pace races. I mean runs and then also doing 770 00:46:29,800 --> 00:46:34,040 fast finishes because it gets you used to, you know, running 771 00:46:34,040 --> 00:46:37,800 fast towards the end of your race when it gets the hardest. 772 00:46:37,800 --> 00:46:42,480 So I think that's all I've got asked in questions on how to 773 00:46:42,920 --> 00:46:45,760 really BQ. We've gone through all the 774 00:46:45,800 --> 00:46:48,160 important things such as strength training, nutrition, 775 00:46:48,160 --> 00:46:51,720 recovery and then the specific workouts that may or may not 776 00:46:51,720 --> 00:46:54,120 help you. Any other words or tips that you 777 00:46:54,120 --> 00:46:57,720 can give to runners that are looking to BQ how they can 778 00:46:58,600 --> 00:47:03,000 thrive this year? Yeah, Letty, I'm looking at your 779 00:47:03,120 --> 00:47:08,000 your notes for this episode and you had to mention about talking 780 00:47:08,000 --> 00:47:09,960 about not setting limits for yourself. 781 00:47:10,560 --> 00:47:13,920 And I love that. I think that I, I I think it's 782 00:47:13,920 --> 00:47:16,360 Kipchogi, right? He has the quote no human is 783 00:47:16,360 --> 00:47:19,120 limited. I love that. 784 00:47:19,120 --> 00:47:20,960 I mean it. It's so true. 785 00:47:21,840 --> 00:47:26,000 No matter where you're at in your running journey, there's 786 00:47:26,000 --> 00:47:29,720 always something that you can do to continue to grow and 787 00:47:29,720 --> 00:47:32,240 progress. You know, even if you've been 788 00:47:32,240 --> 00:47:36,440 running for years, there's always something you can do to 789 00:47:36,440 --> 00:47:40,680 improve. So I think each training cycle, 790 00:47:40,760 --> 00:47:44,360 you know, identifies something that you want to do this time 791 00:47:44,480 --> 00:47:48,680 around that's going to help you be a little bit better and and 792 00:47:48,680 --> 00:47:51,960 have fun with that. And if you kind of stack those 793 00:47:51,960 --> 00:47:54,760 things from season to season, you're just going to keep 794 00:47:54,760 --> 00:47:56,000 improving and improving and improving. 795 00:47:56,000 --> 00:48:00,320 So it's an exciting time with it being the new year. 796 00:48:00,600 --> 00:48:02,880 Hope everyone's training is going well and good luck with 797 00:48:02,880 --> 00:48:04,920 all your goals. Love to hear? 798 00:48:05,000 --> 00:48:06,280 Yeah. Like, what's the thing you're 799 00:48:06,280 --> 00:48:08,840 going to do this year that's going to be different, That's 800 00:48:08,840 --> 00:48:12,160 going to help push your limits into areas you never thought 801 00:48:12,160 --> 00:48:13,880 possible? Perfect. 802 00:48:13,880 --> 00:48:17,000 Thank you so much, Chris. You're welcome. 803 00:48:17,000 --> 00:48:18,080 Letty. Thanks for having me on. 804 00:48:21,680 --> 00:48:24,800 Thank you again Chris, for coming on and speaking with me. 805 00:48:25,320 --> 00:48:30,280 I really appreciated you hopping on the podcast last minute, and 806 00:48:30,280 --> 00:48:32,400 I'm glad we put this together very nicely. 807 00:48:32,400 --> 00:48:35,640 Hopefully these tips will be helpful for everyone that 808 00:48:35,640 --> 00:48:38,160 listened to them. So as with a lot of things, 809 00:48:38,160 --> 00:48:40,760 running is what you put into it and how much work you put into 810 00:48:40,760 --> 00:48:42,000 it. Exactly. 811 00:48:42,000 --> 00:48:44,960 You get what you put in. Very well, said Ryan. 812 00:48:45,200 --> 00:48:49,080 Hopefully people found some of these tips helpful and they are 813 00:48:49,080 --> 00:48:53,360 maybe motivated to pursue a Boston Marathon. 814 00:48:53,800 --> 00:48:55,520 Yes. And if you do that, reach out to 815 00:48:55,520 --> 00:48:57,800 us. We love following people on 816 00:48:57,800 --> 00:49:00,760 social medias and witness their journeys. 817 00:49:00,760 --> 00:49:03,800 And you know, when I say journey, I don't mean just the 818 00:49:03,800 --> 00:49:06,520 successes. Everything is kind of a ebb and 819 00:49:06,520 --> 00:49:09,920 a flow. So sometimes you do well, 820 00:49:09,920 --> 00:49:12,320 sometimes you don't. And All in all, it's a great 821 00:49:12,320 --> 00:49:15,960 learning experience about ourselves, our bodies, and how 822 00:49:15,960 --> 00:49:19,360 far we can push our limits. And that's really fun for us. 823 00:49:19,600 --> 00:49:22,080 And with that? Have a great week of running 824 00:49:22,080 --> 00:49:27,880 Aloha. Thanks for tuning in. 825 00:49:28,200 --> 00:49:31,000 For more information Ant Marathon running news, please 826 00:49:31,000 --> 00:49:34,880 head to www.marathonrunningpodcast.com 827 00:49:34,960 --> 00:49:36,680 and we'll be back next. Week.