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You're listening to episode 265 
of the Marathon Running Podcast.

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In this episode, we're going to 
talk about why switching 

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distances after a marathon can 
be helpful. 

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This is the Marathon Running 
Podcast with Letty and Ryan. 

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Join us for weekly content on 
all things running and let us 

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take you from the starting line 
to the finish line and beyond. 

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Hey runners, and welcome to 
episode 265. 

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My name is Ryan. 
My name is Lady. 

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And we are back with an episode 
that is supposed to be 

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informative and help you guys 
gain speed because we are 

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talking about switching 
distances after marathon, 

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meaning that instead of going 
from one marathon cycle to the 

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next, it is advisable. 
And we'll learn why in this 

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podcast to go shorter distances 
and tune up your faster speed. 

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Variation of training. 
I think normally your body does 

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adapt to things well. 
You can become more efficient at

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what you do, in which case 
you're not struggling as much, 

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you're not pushing your body as 
much. 

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And so sometimes if you just mix
it up and do different training 

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patterns, sometimes that can 
improve your athletic 

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performance and fitness because 
you're stressing your body 

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again. 
So I wonder if short distance 

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runners every once in a while 
train for a long distance race 

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or if that would be helpful for 
them. 

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I I don't think that short 
distance runners typically do 

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that much, at least from my 
knowledge. 

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I don't, I'm not an expert by 
any means, but they do mix up 

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their training in different 
ways. 

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Yeah. 
I mean, I guess that makes 

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sense, right? 
Because short distance people 

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have to have more muscle mass. 
I think sometimes too, when 

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you're doing these really long 
distances, it becomes easy to 

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get into a rhythm of yourself. 
And if you're then trying to get

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faster, but you're used to that 
same rhythm and that same speed,

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it's going to be difficult to 
pass that threshold. 

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Whereas if you do shorter 
distances, it opens up the your 

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ability to go faster and that 
might translate then to a longer

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distance later at a higher 
speed. 

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Well, I guess we have a lot of 
questions. 

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So our guest today is coach 
Erica Weitz, and we're going to 

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hop into all of that and more. 
So you want to get into it? 

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Sure. 
So without any further ado, I'm 

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now going to play our 
conversation with Erica Weitz. 

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All right, so I'm back on with 
Coach Erica Weitz. 

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Erica, thank you so much for 
joining me again. 

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Hey, Letty. 
Yeah, thanks so much for having 

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me. 
I always love it. 

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Me too. 
And today we're gonna talk about

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a different type of topic that I
know you're a huge fan of 

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because you love those short 
distances. 

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We're gonna talk about finishing
a marathon and then going into 

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perhaps shorter distances. 
So with that, maybe we can start

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about, you know, beyond the 
obvious need for recovery. 

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Why should a runner even 
consider intentionally switching

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their training focus to a 
different race distance after 

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their marathon training block? 
What are some reasons for that 

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shift? 
Yeah, that's a really good 

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question. 
Marathon training is very 

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intense, like I always say. 
And it's so nice to give your 

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body that mental and physical 
break from the, you know, all 

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those long miles and those long 
tempos and those really, really 

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long, like 16 to 20 mile runs. 
So you know, you want to keep 

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running something that you love,
you don't want to burn out 

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physically or mentally. 
So like switching to the shorter

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distances will not only help 
with that physical and mental 

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burnout by switching the gears, 
changing it up, but it'll also 

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help a lot with your future 
marathons too. 

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Because when you're, when you're
doing those quick short, you 

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know, type Sprint workouts or 
shorter intervals than you're 

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doing for marathon, you're 
increasing your VO2 Max, you're 

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increasing your elective 
threshold. 

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And those in effect are going to
help you for the marathon. 

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So it's really, really important
to also help prevent like any 

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overuse injuries too, and also 
give yourself some extra time to

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get more strength training in. 
Because you know, when you're in

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deep marathon training, you're 
still maintaining strength, but 

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you're not really able to like 
build your strength by lifting 

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like heavier weights because 
you're kind of just lifting to 

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maintain since you're so tired 
from the workouts. 

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So this time you can actually 
even maybe add extra strength 

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day in help build your power, 
which is going to help build 

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your form and your efficiency, 
make it much better so that when

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you get to those longer 
distances again in the near 

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future or far future, you'll be 
a lot stronger overall. 

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And you'll have that that speed.
Because, you know, even though 

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in a marathon you're running 
such a long distance and you do 

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need all those long tempos and, 
you know, to get you going 

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through the race, the speed is 
really important too. 

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And you have to have speed to be
a fast marathoner. 

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It'll also make those those 
long, longer distances feel a 

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lot easier since they'll be used
to that quick turnover. 

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That sounds awesome and it 
sounds very enticing and you 

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already kind of talked about it 
a little bit, but let's take a 

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little bit of a deeper dive into
these physiological adaptations 

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that happen in your body when 
you're doing a shorter distance 

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versus a longer distance. 
Yeah, yeah, absolutely. 

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So when you're when you're doing
those shorter distances, you're 

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working on boosting that VO2 
Max, which is your aerobic power

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and it helps you run a lot 
faster with much less effort. 

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So you want to VO2 Max is kind 
of like if somebody doesn't know

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what that is, it's basically 
what you could run like a 3000m 

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race at. 
It's usually a pace that you can

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hold if you were going all out 
for like 6 to 8 minutes or about

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a 3000 meter somewhere around 
there depending on how fast the 

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person is. 
So when you can run fast with 

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less effort, that's going to 
help you so, so much. 

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Just become a much more 
well-rounded runner. 

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And also training for the short 
distances helps you improve that

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lactate threshold, which is that
pace that you can hold for like 

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an hour if you're going to race 
for a full on hour. 

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And usually it's like between 20
to 30 seconds per mile slower 

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than your 5 current 5K pace so 
that you know when you're able 

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to improve your lactate 
threshold, you're able to hold a

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much faster pace for a longer 
amount of time before you get 

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tired. 
And so you're also able to 

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better push through that 
fatigue. 

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And you know, it makes you, it's
going to help you like for the 

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short distance races can help 
you for the longer stuff. 

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And also just getting that race 
experience, like you can run 

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more short distance races than 
you can longer distance races. 

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So you know you're going to 
recover quicker. 

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You don't want to race it like 
all the time. 

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I always recommend racing like 
maybe once a month or maybe 

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twice if it's like a really 
important race. 

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But it's really, really going to
help you like sharpen that leg 

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turnover, help your your 
increase your running economy so

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you run more efficiently and 
like I said, make that marathon 

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pace feel so much easier. 
You also get to practice like 

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what you're going to do for your
race. 

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So I try to keep like the same 
routine for my 5 KS as I do 10 

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KS halves and fulls might be a 
little bit different, tweak a 

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few things, but pretty much as 
far as like the foam rolling 

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mobility, do my warm up, you 
know, easy jog, come back at the

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drills, change the shoes, do 
some strides and then like get 

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ready to race. 
But just getting like any kind 

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of 5K10K half marathon race 
experience is going to help you 

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for when you get to the 
marathon. 

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You know what to do and also 
gives you like a good gauge of 

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where you're at, like where your
fitness is AT and what pace you 

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can hold for a certain amount of
time. 

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That's going to help to 
translate like, all right, now I

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have more of an idea of what 
pace I could run for the 

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marathon because you don't race 
marathons every, you know, so 

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often, maybe 1A year, maybe 2A 
year. 

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Some people do more. 
But if you really want to make 

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the most out of your marathons, 
you really don't want to race 

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too much more than two times a 
year. 

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Some pros do more because they 
train such a high volume, 

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they're able to recover a lot 
faster. 

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So they might be able to recover
and bounce back after a couple 

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months. 
But for the most part, yeah, you

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don't want to do marathon too 
often. 

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So it's good to get that race 
experience in between and and 

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after the big season. 
That's such a good incentive 

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because we always hear about, 
you know, if we practice racing 

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or we'll get better at it. 
What is your recommendation for 

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your athletes of how long they 
should take off after 5K10K? 

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And then maybe also talk about 
how much recovery time you give 

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them after have marathon. 
Yeah, so usually like after 5K 

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or 10K usually if let's say they
do their workout, then maybe on 

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an average week an athlete will 
have like a long run on Saturday

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or Sunday and then they might do
your the next workout on like 

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Tuesday or Wednesday. 
So if they're raised like a 5K 

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or 10 Ki might wait an extra day
before they do their workout. 

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And depending on their effort, 
if they had let's say that was 

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your first 5K in like a really 
long time, they might be a 

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little more sore from it. 
Then I might not have them do a 

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speed workout till like Thursday
or Friday of that week. 

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But if they're like pretty used 
to it, they're pretty good 

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shape, they've been racing for a
while. 

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We might still keep the same 
schedule or maybe maybe have 

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like sometimes I even have my 
athletes do like a long run the 

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day after if there's no other 
way to get their long run in. 

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So you sometimes I'll give them 
the option. 

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Also, depending on where they're
at fitness wise, do you want to 

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combine your long run into your 
race, like, you know, run like a

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little bit longer warm up and 
much longer cooldown? 

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Or do they want to like do a 
long easy run the day after the 

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race? 
Sometimes that could be too much

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for an athlete like either one 
of those. 

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So in that case, like, you know,
if you skip a long run one week,

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in the grand scheme, it's not 
going to kill you. 

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You just don't want to get in 
that habit. 

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So then maybe we'll make the 
race week like a recovery week 

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and just try to get as long as 
you can in the next day. 

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But doesn't have to be like a 
full on long run. 

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So yeah, for 5K10K, don't take 
too much time off half 

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marathons. 
Those are the secret killers. 

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So, so many people underestimate
how much a half marathon takes 

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out of you. 
Because for me, Oh my goodness, 

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it's, it's not quite like 
marathon recovery where you like

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me to take fully off for a week,
But Oh my goodness, I would 

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probably definitely want to take
an extra day off that I normally

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wouldn't. 
And I would just run very, very 

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easy. 
Probably the rest of that week. 

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Maybe at the end of the week, 
you know, do it like short easy 

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speed workout, but maybe even 
just take that week off from 

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speed workouts and just keep the
runs easy. 

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Really depends on how you 
recover. 

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Like ideally if someone has a 
half marathon on a Saturday or 

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Sunday, I would try to maybe 
give them their workout on maybe

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Thursday, Friday or Saturday 
like at the end of the week. 

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But then maybe like a long run 
workout could be at the end of 

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the week would be like the only 
workout for the week. 

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And just really depends on the 
person. 

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But half marathons take so much 
out of you. 

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They're really good practice for
the marathon. 

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They're probably the best 
practice for a marathon that you

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can do unless you do like a, 
what is it like A25K race, which

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they don't have a lot of those. 
And that's like a 15 mile race. 

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That's usually like the longest 
you'd want to race before a 

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marathon. 
But yeah, now I think, I think 

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it's a good idea to, to let 
yourself recover from the race, 

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no matter what race it is. 
But you don't have to take 

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completely off. 
You can take it very, very easy.

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But listen to your body and 
don't go too hard after. 

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Sometimes your body doesn't feel
sore till like 2 days later. 

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So you still want to make sure 
you're taking that next day off 

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or next day after the race if 
you run, take it easy even if 

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even if you're feeling good. 
I like that. 

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That's awesome. 
Thank you for that information. 

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And I think that's something we 
all should consider just 

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practicing racing. 
And then with that the other 

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distances, because as we hear 
everywhere, eventually you can 

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translate, I mean, obviously 
depending on where you start, 

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but you can translate your time 
of a 5K into the time of a 10K 

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etcetera, and just kind of build
your way up. 

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You hear also a lot of newbie 
runners that run the half 

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00:12:15,640 --> 00:12:19,440
marathon and say, Oh yeah, 
marathon, I'm a 2 hour half 

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00:12:19,440 --> 00:12:22,000
marathon runner, I'll run a 4 
hour full marathon. 

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00:12:22,160 --> 00:12:24,200
And that never translates into 
that. 

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00:12:24,360 --> 00:12:27,640
So in your opinion, why does it 
not translate into that? 

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00:12:27,920 --> 00:12:32,680
And what is the best approach 
into making that happen 

234
00:12:32,680 --> 00:12:36,000
eventually? 
Yeah, yeah usually when it comes

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to athletes and translating 
time, a lot of times you'll see 

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00:12:40,840 --> 00:12:46,280
like maybe will not non elite 
runners like run really fast 5K,

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00:12:46,520 --> 00:12:49,040
but then the marathon's like a 
totally different game and it's 

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like it definitely isn't 
reflective of from what their 5K

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00:12:52,680 --> 00:12:54,760
was. 
And a lot of that's just like 

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getting more of those zone 2 
endurance runs. 

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00:12:58,080 --> 00:13:00,440
Those are really, really 
important, like those long, 

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00:13:00,440 --> 00:13:04,400
slow, easy runs because most non
elite runners don't run easy 

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00:13:04,400 --> 00:13:07,560
enough on their easy runs. 
And they might look at elite 

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runners and see like their easy 
runs, how they're running like, 

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00:13:10,320 --> 00:13:12,520
you know, 7 minute pace or 
something like that. 

246
00:13:12,720 --> 00:13:15,360
But that actually might be truly
easy for them. 

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00:13:15,720 --> 00:13:18,840
And for like an average runner, 
that's not truly easy. 

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00:13:19,840 --> 00:13:23,160
So if you're spending too much 
time in that like, Gray zone 

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00:13:23,160 --> 00:13:26,160
area, which is like not easy but
not fast, and you can't really 

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00:13:26,160 --> 00:13:29,160
make the most of your speed 
workouts and unfortunately, 

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00:13:29,160 --> 00:13:31,480
yeah, you're going to end up 
compromising your training. 

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00:13:31,480 --> 00:13:34,920
So a lot of people just don't 
have as much speed and let you 

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00:13:34,920 --> 00:13:38,160
see in the longer distances that
they do in the shorter, maybe 

254
00:13:38,160 --> 00:13:40,880
because they don't have a coach 
to help guide them through that,

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00:13:41,120 --> 00:13:43,360
you know, progress and that 
process. 

256
00:13:44,200 --> 00:13:47,200
Or maybe like people get bored 
or maybe even they're busy and 

257
00:13:47,200 --> 00:13:49,360
they don't have time maybe to 
get in those long runs. 

258
00:13:49,600 --> 00:13:52,040
So that's when you want to try 
to find the time to do that, 

259
00:13:52,040 --> 00:13:57,400
like on on the weekends or maybe
even do like easy double s if 

260
00:13:57,400 --> 00:14:00,280
possible, like, you know, 
morning run and then afternoon 

261
00:14:00,280 --> 00:14:04,440
run or find the way to or do you
can just slow down your easy 

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00:14:04,440 --> 00:14:06,000
runs. 
Eventually those runs will get 

263
00:14:06,080 --> 00:14:08,400
easier and then you'll be able 
to run longer. 

264
00:14:09,040 --> 00:14:12,080
But I think that would, that 
really, really helps, you know, 

265
00:14:12,080 --> 00:14:14,280
'cause speed workouts are so 
important and getting faster, 

266
00:14:14,600 --> 00:14:19,760
but you really need those long 
aerobic zone to work at runs to 

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00:14:19,760 --> 00:14:22,720
get to help like help you 
recover, help you build your 

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00:14:23,160 --> 00:14:26,560
cardiovascular endurance and 
just help you get stronger and 

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00:14:26,560 --> 00:14:28,840
faster overall. 
I always tell people that the 

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00:14:28,840 --> 00:14:31,640
short like the jog and even when
you're jogging in between 

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00:14:31,640 --> 00:14:34,880
intervals, that's important too.
The jog makes you stronger and 

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00:14:34,880 --> 00:14:37,960
the run makes you faster and you
got to be fast and strong if you

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00:14:37,960 --> 00:14:41,240
want to run a 5K10K half or full
or ultra. 

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00:14:42,360 --> 00:14:44,640
Fast and strong. 
OK, All right. 

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00:14:44,640 --> 00:14:48,560
So Erica, let me ask you another
practical question or a 

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00:14:48,680 --> 00:14:52,120
theoretical question, right? 
You have athlete A and athlete 

277
00:14:52,120 --> 00:14:53,840
B. 
Both of them just finished a 

278
00:14:53,840 --> 00:14:57,120
marathon. 
Athlete A moves on for another 

279
00:14:57,120 --> 00:15:00,760
marathon. 
Athlete B the shorter races in 

280
00:15:00,760 --> 00:15:03,880
the summer, and then they both 
start training for a fall 

281
00:15:03,880 --> 00:15:06,440
marathon. 
They're of the same abilities 

282
00:15:07,120 --> 00:15:11,440
and same everything except for 
one did summers with shorter 

283
00:15:11,440 --> 00:15:14,280
races. 
What, in your opinion, happens 

284
00:15:14,280 --> 00:15:17,360
to A&B and and and what is the 
difference? 

285
00:15:17,880 --> 00:15:20,800
Yeah, yeah. 
So I was athlete A in the past 

286
00:15:21,560 --> 00:15:24,920
and you get mentally and 
physically is a very high 

287
00:15:24,920 --> 00:15:28,080
likelihood of getting mentally 
and physically burnt out unless 

288
00:15:28,080 --> 00:15:31,280
you're like have a really, 
really strong mental and 

289
00:15:31,280 --> 00:15:35,000
physical base. 
Athlete B had a nice little 

290
00:15:35,000 --> 00:15:37,400
refresher. 
They, you know, worked on 

291
00:15:37,400 --> 00:15:40,800
shorter stuff and increasing 
that VO2 Max and the lactate 

292
00:15:40,800 --> 00:15:45,200
threshold, got a lot more power 
strength in and then started 

293
00:15:45,200 --> 00:15:48,000
training for the marathon. 
Like you really only need 12, 

294
00:15:48,000 --> 00:15:50,680
well, 12 weeks if you're in 
really good shape. 

295
00:15:50,680 --> 00:15:53,680
That's like the bare minimum I 
would ever do training to like 

296
00:15:53,680 --> 00:15:55,560
specifically train for a 
marathon if you already have a 

297
00:15:55,560 --> 00:16:00,200
really strong base, but usually 
like between 14 to maybe 16 

298
00:16:00,200 --> 00:16:03,040
weeks of marathon training is 
all you need. 

299
00:16:03,200 --> 00:16:05,680
If you train too long for it, 
you probably would. 

300
00:16:05,720 --> 00:16:08,240
You is a high probability you'd 
peak early. 

301
00:16:08,800 --> 00:16:12,720
So that athlete, athlete B would
probably be a lot more fresh 

302
00:16:13,040 --> 00:16:16,520
and, excuse me, ready to tackle 
that marathon training after 

303
00:16:16,520 --> 00:16:19,440
some short, you know, stuff to 
mix it up rather than athlete A 

304
00:16:19,480 --> 00:16:22,360
who just wouldn't go straight 
into that long cycle. 

305
00:16:23,240 --> 00:16:25,800
Because when, Yeah, once you get
out of that cycle, you really 

306
00:16:25,800 --> 00:16:28,480
need to let yourself recover. 
So the short stuff you do 

307
00:16:28,480 --> 00:16:32,000
recover faster, you're able to 
get some good power and nice 

308
00:16:32,000 --> 00:16:35,360
training in. 
And that's of course, after you 

309
00:16:35,360 --> 00:16:37,000
let yourself recover for a few 
weeks. 

310
00:16:37,600 --> 00:16:42,040
And usually it's like it takes 
about, I would say 2 to 4 weeks 

311
00:16:42,040 --> 00:16:44,520
before you really want to start 
doing speed work again. 

312
00:16:44,520 --> 00:16:46,000
Two weeks if you're really 
ready. 

313
00:16:47,240 --> 00:16:50,000
I'm going on 4 weeks right now 
and I'm about to start speed 

314
00:16:50,280 --> 00:16:53,840
probably next week, but I think 
I really needed that like month 

315
00:16:53,840 --> 00:16:56,800
of like just down easy running. 
Yeah. 

316
00:16:56,800 --> 00:17:00,800
So I would say FAB will probably
be more successful for the most 

317
00:17:00,800 --> 00:17:04,000
part, depending on the person. 
Right, right, right. 

318
00:17:04,000 --> 00:17:07,440
And with that, I guess my 
question is what about mileage? 

319
00:17:07,760 --> 00:17:12,680
Does training for shorter races 
mean that all of a sudden you 

320
00:17:12,680 --> 00:17:15,920
know you're a consistent 4050 
mile runners? 

321
00:17:15,920 --> 00:17:18,560
Does shorter races now mean that
all of a sudden you're only 

322
00:17:18,560 --> 00:17:21,720
going to run 20 miles for people
that are worried about that sort

323
00:17:21,720 --> 00:17:24,560
of thing? 
Yeah, not necessarily, but it 

324
00:17:24,560 --> 00:17:27,200
could be. 
And usually it will be like a 

325
00:17:27,200 --> 00:17:30,560
little bit shorter in training 
for the 5K than training for the

326
00:17:30,560 --> 00:17:33,120
marathon. 
But some people, they keep up 

327
00:17:33,120 --> 00:17:37,080
the same mileage. 
So I would probably say that's 

328
00:17:37,080 --> 00:17:39,760
going to be a little bit less. 
Yeah. 

329
00:17:39,760 --> 00:17:43,160
So when you're training for the 
marathon, it's a much longer 

330
00:17:43,160 --> 00:17:45,000
distance. 
So you need those really, really

331
00:17:45,000 --> 00:17:46,800
long runs which help to build 
that mileage. 

332
00:17:47,040 --> 00:17:51,360
When you're training for the 
5K10K shorter stuff, even the 

333
00:17:51,360 --> 00:17:55,240
half, like you don't really need
quite as long of mileage. 

334
00:17:55,240 --> 00:17:57,880
For half you might go up to like
1617 miles. 

335
00:17:59,000 --> 00:18:03,880
But for like for like a 5K10K, 
you really don't need too much 

336
00:18:03,880 --> 00:18:05,560
more than 15 miles when you're 
training. 

337
00:18:06,280 --> 00:18:08,040
You might even do a lot of 10's 
and elevens. 

338
00:18:08,040 --> 00:18:11,800
And yeah, so I would say that 
the mileage will be lower 

339
00:18:11,800 --> 00:18:13,520
overall. 
The intensity is going to be 

340
00:18:13,520 --> 00:18:17,600
higher though, so it could 
balance itself out when it comes

341
00:18:17,600 --> 00:18:20,000
to like how much effort you're 
putting in overall. 

342
00:18:20,640 --> 00:18:22,800
You still want to make sure 
you're eating really well 

343
00:18:22,800 --> 00:18:25,120
because like even though you're 
not running maybe as much, 

344
00:18:25,120 --> 00:18:26,880
you're still giving that really 
intense effort. 

345
00:18:26,880 --> 00:18:30,160
So you need to eat well to 
support that, that training. 

346
00:18:31,040 --> 00:18:37,160
And yeah, I would say that some 
people just maintain like a 

347
00:18:38,080 --> 00:18:41,040
that's 70 miles per week all 
year round. 

348
00:18:41,720 --> 00:18:46,480
I've done that in the past, has 
its ups and downs, but I think 

349
00:18:46,480 --> 00:18:49,840
it's definitely good to drop 
down in miles and not, you don't

350
00:18:49,840 --> 00:18:52,240
always need to run the same 
amount of miles per week as 

351
00:18:52,240 --> 00:18:54,760
you've been doing. 
Especially we always have 

352
00:18:54,760 --> 00:18:58,240
recovery weeks when I build my 
athlete training plans, like no 

353
00:18:58,240 --> 00:19:00,080
matter what distance you're 
training for, I usually have a 

354
00:19:00,080 --> 00:19:03,200
recovery week that could be 
every two to three weeks or 

355
00:19:03,200 --> 00:19:07,200
maybe even 4 weeks depending on 
how intense your build ups are. 

356
00:19:08,200 --> 00:19:10,280
But yeah, it depends on the 
athlete. 

357
00:19:10,280 --> 00:19:14,280
You see what they, what they do 
best with and the recovery weeks

358
00:19:14,280 --> 00:19:16,280
will help to break it up. 
So you can build because you're 

359
00:19:16,280 --> 00:19:18,520
not always building upwards. 
You want to make sure that 

360
00:19:18,520 --> 00:19:21,080
you're, you're building and then
you give everybody that little 

361
00:19:21,080 --> 00:19:23,920
rest and then you're continuing 
to build back up. 

362
00:19:24,080 --> 00:19:26,320
So that way you're when you 
build that rest, you're fresh 

363
00:19:26,320 --> 00:19:29,080
for the next build. 
OK, perfect. 

364
00:19:29,400 --> 00:19:32,320
And I guess I'm just realizing, 
you know, one of the reasons I 

365
00:19:32,320 --> 00:19:37,440
was asking that question was 
because a lot of us runners are 

366
00:19:37,440 --> 00:19:40,640
happy to have built that 
endurance to be able to run a 

367
00:19:40,640 --> 00:19:44,000
full marathon. 
So the worry is, is there a risk

368
00:19:44,000 --> 00:19:46,800
of losing that hard earned 
endurance that we build up for 

369
00:19:46,800 --> 00:19:49,560
that? 
And how can they potentially 

370
00:19:49,560 --> 00:19:53,800
mitigate this endurance loss 
when they focus and switch over 

371
00:19:53,800 --> 00:19:58,200
to something that's speedy? 
Yeah, yeah, I would say like you

372
00:19:58,200 --> 00:20:00,880
can definitely still keep up. 
You still want to keep up your 

373
00:20:00,880 --> 00:20:02,800
long runs and you still want to 
keep up your easy runs 

374
00:20:02,800 --> 00:20:04,640
throughout the week and your 
speed work. 

375
00:20:04,640 --> 00:20:07,840
It just doesn't have to be quite
as long as the marathon. 

376
00:20:08,680 --> 00:20:11,520
You're still going to keep that 
good stamina and if anything 

377
00:20:11,520 --> 00:20:13,560
you're going to give yourself a 
chance because you're running 

378
00:20:13,560 --> 00:20:18,120
low mileage, lower mileage to 
get that more intense work in. 

379
00:20:18,200 --> 00:20:20,480
Because when you're running a 
marathon, really you're a lot of

380
00:20:20,480 --> 00:20:23,440
your work is at tempo, lactate 
threshold pace. 

381
00:20:24,160 --> 00:20:27,120
There is like speed work that 
goes in with marathon training, 

382
00:20:27,400 --> 00:20:29,960
but usually that doesn't happen 
until like a little bit closer 

383
00:20:29,960 --> 00:20:33,080
towards the race. 
So this gives you like a chance 

384
00:20:33,080 --> 00:20:35,360
to get that intensity. 
And so you're kind of like 

385
00:20:35,360 --> 00:20:40,520
swapping out your in your long 
endurance runs, like for maybe 

386
00:20:40,520 --> 00:20:44,120
just a little bit more intense 
runs without like to overdoing 

387
00:20:44,120 --> 00:20:46,120
it in your body because you 
don't really want to build 

388
00:20:46,120 --> 00:20:48,880
intensity and volume at the same
time too quickly. 

389
00:20:49,080 --> 00:20:50,520
That could be dangerous for 
people. 

390
00:20:50,520 --> 00:20:52,800
So it's definitely good to mix 
it up. 

391
00:20:53,080 --> 00:20:54,640
You're still going to have your 
long run. 

392
00:20:54,640 --> 00:20:58,560
So usually when I train people 
for like 5K, it's so much fun. 

393
00:20:59,440 --> 00:21:03,520
The the 10 mile is like could be
your long run every week, maybe 

394
00:21:03,520 --> 00:21:07,440
a 12, maybe a 15, but you might 
not go too much more than that. 

395
00:21:07,720 --> 00:21:11,240
And usually like some weeks 
might be longer, other weeks 

396
00:21:11,240 --> 00:21:13,240
might be a little bit shorter 
long run, but then you might 

397
00:21:13,240 --> 00:21:15,480
have like a more intense workout
in that long run. 

398
00:21:16,240 --> 00:21:18,480
So yeah, you're still going to 
have a good endurance base. 

399
00:21:18,760 --> 00:21:21,400
And then when you do want to 
build up towards the marathon, 

400
00:21:21,400 --> 00:21:25,280
like and your body will be ready
and you can gradually build up. 

401
00:21:26,280 --> 00:21:28,440
But yeah, it's definitely good 
to, you're giving your body like

402
00:21:28,680 --> 00:21:33,120
I guess kind of downtime without
really giving yourself off. 

403
00:21:33,120 --> 00:21:34,600
So you're not going to lose 
fitness. 

404
00:21:35,240 --> 00:21:36,360
You're going to keep up that 
fitness. 

405
00:21:36,520 --> 00:21:38,720
The only way you would really 
lose fitness is if you decided 

406
00:21:38,720 --> 00:21:41,440
you were going to take like 2 
weeks completely off. 

407
00:21:42,360 --> 00:21:45,080
Even a week off after the 
marathon you're not going to 

408
00:21:45,080 --> 00:21:47,440
lose much fitness. 
That's good to hear. 

409
00:21:47,440 --> 00:21:49,960
That's good to hear, especially 
because we're all struggling so 

410
00:21:49,960 --> 00:21:53,360
hard to build something up. 
So if that runner then decides 

411
00:21:53,680 --> 00:21:58,080
to transition from marathon 
training to a 5K focus, what are

412
00:21:58,080 --> 00:22:01,880
some simple and practical ways 
to begin incorporating the speed

413
00:22:01,880 --> 00:22:05,280
work in the routine so you know 
without risking injury? 

414
00:22:06,040 --> 00:22:08,320
Yeah, that's a really good 
question and really smart 

415
00:22:08,360 --> 00:22:10,880
because some people think like, 
oh, I'm back to speed, let's 

416
00:22:10,880 --> 00:22:13,480
just go back to the same 
workouts I was doing before, but

417
00:22:13,480 --> 00:22:15,640
definitely not. 
I usually start with like 

418
00:22:15,640 --> 00:22:17,520
strides. 
So strides would be like your 

419
00:22:17,520 --> 00:22:20,880
first mini workout just to see 
how those feel. 

420
00:22:21,880 --> 00:22:24,360
And that that's a good way to 
test to see like if you're truly

421
00:22:24,360 --> 00:22:26,280
recovered by how the strides 
feel. 

422
00:22:27,160 --> 00:22:30,760
And so it's been 4 weeks for me 
after the marathon and strides, 

423
00:22:30,760 --> 00:22:32,560
sometimes they feel a little 
hard still. 

424
00:22:32,560 --> 00:22:35,440
I'm like, OK, maybe let's give 
it like another couple days of 

425
00:22:35,440 --> 00:22:38,840
doing strides before I go jump 
into the speed. 

426
00:22:40,280 --> 00:22:42,400
And it could also be the heat 
and many factors. 

427
00:22:42,600 --> 00:22:45,960
But but yeah, start with strides
like controlled short burst of 

428
00:22:45,960 --> 00:22:48,880
speed sometimes that usually 
when I have my athletes do 

429
00:22:48,880 --> 00:22:52,480
strides, I have them run at like
a 90% effort, which is like 

430
00:22:52,480 --> 00:22:54,880
almost all out, but you're still
leaving something in the tank. 

431
00:22:55,120 --> 00:22:58,480
So it's supposed to be like a 
fast run that you're not 

432
00:22:58,960 --> 00:23:01,600
compromising your form, like 
you're still focusing on form 

433
00:23:01,600 --> 00:23:05,280
and staying relaxed during. 
So like when I started strides 

434
00:23:05,280 --> 00:23:09,640
like last week and late last 
week, I started by just maybe 

435
00:23:09,640 --> 00:23:14,240
like a 70 to 80% effort, not 
full out or not 90%. 

436
00:23:15,040 --> 00:23:18,760
So like those felt pretty good. 
And then and then probably next 

437
00:23:18,760 --> 00:23:22,840
week I'll start like, you know, 
doing some more like pretty fast

438
00:23:22,840 --> 00:23:25,120
rides after. 
But it all depends on how your 

439
00:23:25,120 --> 00:23:28,480
body feels, how you recover. 
And then hill sprints are also a

440
00:23:28,480 --> 00:23:30,440
really good way to get back into
it. 

441
00:23:30,440 --> 00:23:32,880
Maybe after strides, you start 
incorporating some hill sprints.

442
00:23:33,320 --> 00:23:35,040
I love those. 
They're so good for like 

443
00:23:35,360 --> 00:23:36,840
everything. 
Like your form. 

444
00:23:37,200 --> 00:23:40,640
I know they're so hard, but 
like, if you do them, like, you 

445
00:23:40,640 --> 00:23:43,600
know, if you do them every so 
often, like one once every other

446
00:23:43,600 --> 00:23:47,040
week or something, they're going
to help you with your power, 

447
00:23:47,040 --> 00:23:49,840
your speed, your form. 
You're going to lean forward, 

448
00:23:49,840 --> 00:23:51,080
shorten your stride and quicken 
it. 

449
00:23:51,080 --> 00:23:52,880
And it's going to make you run 
more efficiently up the hill. 

450
00:23:52,880 --> 00:23:56,080
It's also going to make you run 
more efficiently on land, but it

451
00:23:56,080 --> 00:23:59,800
also like it's a really good 
workout because it's like it's 

452
00:23:59,800 --> 00:24:04,360
almost like doesn't give you the
same overall fatigue when you 

453
00:24:04,360 --> 00:24:07,640
finish as like a track workout 
does, but it helps to build 

454
00:24:07,640 --> 00:24:10,200
strength and like lower injury 
risk also. 

455
00:24:11,000 --> 00:24:13,280
So yes, hill workouts are so 
good. 

456
00:24:13,600 --> 00:24:16,360
And then so you want to keep the
intensity kind of low at first. 

457
00:24:16,360 --> 00:24:19,720
Don't overdo it too much. 
Ease into it gradually. 

458
00:24:20,360 --> 00:24:23,160
And then, you know, in the past,
like maybe when you're marathon 

459
00:24:23,160 --> 00:24:26,680
training, you were doing like 
20-30 minute tempos. 

460
00:24:26,680 --> 00:24:30,000
Maybe you're doing, you know, 
long tempo repeats, like mile, 2

461
00:24:30,000 --> 00:24:33,760
mile, three mile tempo repeats. 
So now you might do like maybe 

462
00:24:33,760 --> 00:24:38,480
a, a tempo workout, maybe like 
10 or 12 by a minute at your 

463
00:24:38,480 --> 00:24:40,520
tempo pace with like a minute 
jog in between. 

464
00:24:40,680 --> 00:24:43,680
So kind of like those like 
broken tempos to ease back into 

465
00:24:43,680 --> 00:24:48,200
the into that speed again. 
Very interesting. 

466
00:24:48,200 --> 00:24:50,360
And you said something at the 
beginning when you started 

467
00:24:50,360 --> 00:24:53,120
talking and you said that you 
were just now returning to 

468
00:24:53,120 --> 00:24:55,160
straights and they still felt 
hard. 

469
00:24:55,440 --> 00:24:57,360
Do they ever not feel hard to 
you? 

470
00:24:58,840 --> 00:25:01,640
Yes, strides always hard because
like they're run pretty fast. 

471
00:25:01,920 --> 00:25:05,960
But yeah, so I kind of just felt
like my legs were kind of heavy,

472
00:25:05,960 --> 00:25:10,280
like I couldn't I couldn't get 
that correct like that proper 

473
00:25:10,280 --> 00:25:14,200
turnover that I had before. 
But a lot of that could be could

474
00:25:14,200 --> 00:25:16,920
have to do with like maybe I 
need to incorporate more drills 

475
00:25:16,920 --> 00:25:20,760
into my routine because when 
you're doing drills that like 

476
00:25:21,280 --> 00:25:22,880
helps you practice that 
turnover. 

477
00:25:23,080 --> 00:25:25,600
So maybe a good idea after like 
an easy run. 

478
00:25:25,840 --> 00:25:28,560
And I like to do drills after 
easy runs a lot of times to get 

479
00:25:28,680 --> 00:25:31,600
that help with that turnover. 
Maybe do some like drills like A

480
00:25:31,600 --> 00:25:35,240
skips, B skips, high knees and 
then maybe go into strides. 

481
00:25:35,240 --> 00:25:36,960
And then I might have been more 
ready for the stride. 

482
00:25:37,400 --> 00:25:39,400
They still would have been hard,
but they might have felt better 

483
00:25:39,400 --> 00:25:42,320
and like easier to go quicker. 
So that's a good idea of what 

484
00:25:42,320 --> 00:25:45,240
you could do after an easy run. 
If you have strides but your 

485
00:25:45,240 --> 00:25:48,920
legs are like or like today I 
just did 2 strides instead of 

486
00:25:48,920 --> 00:25:51,640
four 'cause I just listened to 
my body and I'm like, yeah, it's

487
00:25:51,640 --> 00:25:54,520
pretty rough out here. 
But then also I made the mistake

488
00:25:54,520 --> 00:26:00,520
of running at what time at like 
8:45 AM and it's crazy hot here 

489
00:26:00,520 --> 00:26:04,200
in Florida right now. 
So 8:45 AM is it's a rough time 

490
00:26:04,200 --> 00:26:06,360
to run. 
So you really want to try to get

491
00:26:06,360 --> 00:26:10,000
out at like 6:30 AM at the 
latest probably if you're going 

492
00:26:10,000 --> 00:26:12,880
to do any kind of run. 
And I was thinking to myself, 

493
00:26:12,880 --> 00:26:16,680
too, I was like, I would not 
want to run a speed workout 

494
00:26:16,680 --> 00:26:21,240
right now in this time of day. 
Oh, that's rough. 

495
00:26:21,800 --> 00:26:24,640
It is getting a lot hotter in 
Florida quickly and that always 

496
00:26:24,640 --> 00:26:28,360
happens right around May. 
And I guess you know, that's the

497
00:26:28,360 --> 00:26:31,040
silver lining. 
If you're training for a 5K, 

498
00:26:31,280 --> 00:26:34,280
then your workouts and your runs
will be a little bit shorter and

499
00:26:34,280 --> 00:26:36,440
you're not going to have to 
endure this heat in the summer. 

500
00:26:36,440 --> 00:26:39,760
So maybe it is a good solution 
for for summertime. 

501
00:26:41,240 --> 00:26:43,960
Yeah, yeah, early. 
Get out as early as you can, 

502
00:26:44,320 --> 00:26:47,600
even later in the day, like when
you run the evening, it feels 

503
00:26:47,680 --> 00:26:51,120
like crazy hot, like even hotter
in the morning to me. 

504
00:26:52,360 --> 00:26:55,320
Unless you're running like 7-8 
PM right after the shower, the 

505
00:26:55,320 --> 00:26:58,880
sun's still out there. 
But if you run like 8830, by 

506
00:26:58,880 --> 00:27:00,760
that point you should be heading
to sleep soon. 

507
00:27:01,560 --> 00:27:03,480
So yeah, like morning running is
ideal. 

508
00:27:04,160 --> 00:27:06,000
Some people with work you have 
to run after. 

509
00:27:06,280 --> 00:27:09,640
So you just got to bear it and 
just do the best you can and 

510
00:27:09,640 --> 00:27:11,480
make sure if as long as you're 
hydrating well throughout the 

511
00:27:11,480 --> 00:27:14,760
day, that will help a lot. 
OK, perfect. 

512
00:27:14,960 --> 00:27:18,520
And I guess my last question is 
going to be about these cycles 

513
00:27:18,520 --> 00:27:21,800
for shorter races, let's just 
say 5K's and 10K's. 

514
00:27:21,800 --> 00:27:24,680
I know that you said for 
marathon at minimum your 

515
00:27:24,680 --> 00:27:27,640
athletes will run 12 weeks, 
ideally 16 to 18. 

516
00:27:27,800 --> 00:27:31,360
What are your thoughts on how 
long of time you need for these 

517
00:27:31,360 --> 00:27:34,400
shorter distances? 
Oh yeah, good question. 

518
00:27:34,400 --> 00:27:38,760
So yeah, like I said, the for a 
marathon, like 12 to 16 weeks, 

519
00:27:39,000 --> 00:27:42,720
half probably about like at 
least 12, maybe a little more. 

520
00:27:43,280 --> 00:27:46,400
Yeah, for 5K, like 12 weeks is 
still good. 

521
00:27:46,400 --> 00:27:50,360
For 5K, you can probably get 
ready in about 8-8 weeks as long

522
00:27:50,360 --> 00:27:55,560
as you have a good solid base, 
like 6 to 8 weeks that that's 

523
00:27:55,560 --> 00:27:57,800
doable. 
It really just depends on like 

524
00:27:57,800 --> 00:28:01,160
how fast you want to run, where 
you're at now and what your 

525
00:28:01,160 --> 00:28:05,440
goals are. 
So like I have a race 5K that 

526
00:28:05,440 --> 00:28:07,200
I'm targeting in like mid 
August. 

527
00:28:07,200 --> 00:28:11,840
It's going to be crazy hot then.
And so I know I'm actually 

528
00:28:11,840 --> 00:28:15,160
playing with like when to start,
but now I know that like next 

529
00:28:15,160 --> 00:28:19,080
week has to start the like, you 
know, start speed workouts. 

530
00:28:19,320 --> 00:28:22,360
And then I go to I go on a trip 
for my brother's wedding. 

531
00:28:22,640 --> 00:28:25,160
So that's going to be so fun. 
And the most people would be 

532
00:28:25,160 --> 00:28:26,600
like, I'm just going to start 
after my trip. 

533
00:28:26,600 --> 00:28:28,720
But I'm like, no, training is 
really important to me. 

534
00:28:28,720 --> 00:28:31,160
The race is really important and
I know I'm going to feel better 

535
00:28:31,160 --> 00:28:32,400
when I'm like training on the 
trip. 

536
00:28:33,000 --> 00:28:37,960
So maybe what I'll do is I'll do
like one kind of like mini, you 

537
00:28:37,960 --> 00:28:41,200
know, broken tempo workout on 
the trip just to like get into 

538
00:28:41,200 --> 00:28:44,280
it and not too much pressure. 
Then once I get back, I'll start

539
00:28:44,280 --> 00:28:47,680
like with them a little bit 
faster stuff and maintain 

540
00:28:47,680 --> 00:28:50,320
strides throughout. 
But yeah, you can get ready for 

541
00:28:50,320 --> 00:28:53,040
a 5K in like probably 6 to 8 
weeks. 

542
00:28:53,040 --> 00:28:56,480
You definitely want to give 
yourself some time, but that's 

543
00:28:56,480 --> 00:28:58,640
already after you've been 
running consistently. 

544
00:28:58,640 --> 00:29:02,760
At least you know longer easy 
runs and strides and stuff like 

545
00:29:02,760 --> 00:29:04,480
that. 
Yeah. 

546
00:29:04,480 --> 00:29:06,960
And we know for I mean guess 
follow up question because I 

547
00:29:06,960 --> 00:29:10,360
said it was my last question, 
but following up on this, I know

548
00:29:10,360 --> 00:29:13,560
that for marathons usually the 
structure depending on age and 

549
00:29:13,560 --> 00:29:15,440
everything is that you do 2 
workouts during the week and 

550
00:29:15,440 --> 00:29:18,760
then a long run on the weekends.
How are 5K structure different? 

551
00:29:19,560 --> 00:29:21,160
Oh yeah. 
Well, it really depends on the 

552
00:29:21,160 --> 00:29:25,920
person too. 
But I would say like sometimes 

553
00:29:25,920 --> 00:29:28,680
you might have one workout in 
the week and then your long run 

554
00:29:28,680 --> 00:29:31,280
may have some tempos in it and 
then maybe the weekly workout 

555
00:29:31,280 --> 00:29:33,680
will be like more intervals, 
like short, fast stuff. 

556
00:29:34,560 --> 00:29:38,000
The long run may have tempos, 
but then it depends because 

557
00:29:38,000 --> 00:29:41,000
sometimes you know, your long 
run might just be like an easy 

558
00:29:41,000 --> 00:29:44,920
progression run and then maybe 
you'll have a speed workout and 

559
00:29:44,920 --> 00:29:47,080
a light tempo in during the 
week. 

560
00:29:47,520 --> 00:29:50,120
They're not too much different 
than, you know, when I'm 

561
00:29:50,120 --> 00:29:54,440
marathon training, like I've had
lots of different methods of, of

562
00:29:54,600 --> 00:29:58,360
working out for marathons. 
But like I think what I've been 

563
00:29:58,360 --> 00:30:03,400
the most successful with in the 
past was like, was usually like 

564
00:30:03,400 --> 00:30:06,120
a speed workout and then a long 
run workout. 

565
00:30:07,040 --> 00:30:08,520
And those were my 2 workouts of 
the week. 

566
00:30:08,520 --> 00:30:12,720
And then maybe some weeks I add 
in like hill repeats workout, 

567
00:30:12,720 --> 00:30:16,360
like shorter interval, like a 
kind of a mini workout you could

568
00:30:16,360 --> 00:30:17,920
say. 
So like 2 workouts and a mini 

569
00:30:17,920 --> 00:30:20,000
workout. 
However you want to structure it

570
00:30:20,000 --> 00:30:24,840
is, is beneficial. 
But I think maybe for 5K 

571
00:30:24,840 --> 00:30:28,120
training, your mini workout 
could be like your easy tempo or

572
00:30:28,440 --> 00:30:30,480
gradual increase at the end of 
your long run. 

573
00:30:30,480 --> 00:30:33,640
And then you have a tempo run 
and the speed workout. 

574
00:30:33,640 --> 00:30:35,800
But you don't want to have too 
many weeks where you're doing 

575
00:30:35,800 --> 00:30:38,280
like 3 workouts because that can
be a lot for you. 

576
00:30:38,640 --> 00:30:41,000
So usually one of those 3 
workouts is going to be like a 

577
00:30:41,000 --> 00:30:43,880
little bit easier. 
So interesting. 

578
00:30:43,880 --> 00:30:46,120
Thank you so much for your time 
Erica. 

579
00:30:46,120 --> 00:30:49,120
And if anyone has gotten 
inspired and wants to reach out,

580
00:30:49,120 --> 00:30:51,720
learn some more. 
How can they best reach you? 

581
00:30:52,440 --> 00:30:55,040
Yeah, I'd love to hear from you.
We have lots of fun with our 

582
00:30:55,040 --> 00:30:57,120
training. 
We try to keep it as fun and 

583
00:30:57,120 --> 00:31:00,480
exciting as possible, but also, 
you know, we want to reach our 

584
00:31:00,480 --> 00:31:02,400
goals. 
So the workouts are challenging.

585
00:31:03,000 --> 00:31:04,320
But yeah, I'd love to talk to 
you. 

586
00:31:04,320 --> 00:31:07,840
I do set up free consultations. 
You can contact me at 

587
00:31:08,120 --> 00:31:13,720
erica@exclusiveendurance.com. 
And that's Erica with AC or you 

588
00:31:13,720 --> 00:31:20,000
can find me on Instagram at 
Erica White's runs, ERICAWEITZ 

589
00:31:20,200 --> 00:31:24,320
runs, or you can check out my 
website at 

590
00:31:24,320 --> 00:31:27,920
exclusiveendurance.com. 
And I'd love to hear from you 

591
00:31:27,920 --> 00:31:30,000
guys. 
Good luck with training. 

592
00:31:30,440 --> 00:31:32,120
Perfect. 
Thank you so much. 

593
00:31:32,720 --> 00:31:39,960
Thanks, Letty. 
Thank you, Erica, for answering 

594
00:31:39,960 --> 00:31:42,680
all of our questions. 
That was very informative and we

595
00:31:42,680 --> 00:31:46,760
and we appreciate you coming 
back onto our podcast to clarify

596
00:31:46,760 --> 00:31:48,200
that. 
So vary your training and get 

597
00:31:48,200 --> 00:31:51,200
faster, yes. 
So Ryan, does that mean that you

598
00:31:51,280 --> 00:31:52,720
are going to start training 
again? 

599
00:31:52,960 --> 00:31:56,760
Yeah, I'm going to Sprint. 
I'm going to do 40 meter sprints

600
00:31:56,760 --> 00:31:59,960
because I want to get faster. 
That is a really random number. 

601
00:32:00,000 --> 00:32:01,880
That's a 40 yard dash. 
OK. 

602
00:32:02,320 --> 00:32:03,800
And then after that, I'm 
assuming you're going to 

603
00:32:03,800 --> 00:32:07,760
translate that speed into your 
third debut marathon. 

604
00:32:07,760 --> 00:32:10,200
Yeah, that would be an extreme 
in terms of the distance 

605
00:32:10,200 --> 00:32:13,760
changes, but you never know. 
I'm trying to talk this guy into

606
00:32:13,760 --> 00:32:17,120
Sydney and God am I trying. 
Yeah, we'll see. 

607
00:32:17,160 --> 00:32:20,200
So thank you for tuning in. 
Stay tuned for next week because

608
00:32:20,200 --> 00:32:22,280
as you guys know, we are a 
weekly podcast. 

609
00:32:22,440 --> 00:32:26,600
If you have any topic 
suggestions for us, let us know.

610
00:32:26,600 --> 00:32:28,520
You can always send us a message
on Instagram. 

611
00:32:28,520 --> 00:32:33,520
We are at running podcast and 
check out our YouTube channel 

612
00:32:33,520 --> 00:32:36,920
where we post all sorts of stuff
and some of our interviews you 

613
00:32:36,920 --> 00:32:39,240
can also find on YouTube 
nowadays. 

614
00:32:39,280 --> 00:32:44,280
Yes, if you are just dying to 
put a face with the voices that 

615
00:32:44,280 --> 00:32:47,360
you hear on the podcast, check 
out YouTube because some of them

616
00:32:47,360 --> 00:32:49,240
are there. 
You know, I do that sometimes 

617
00:32:49,240 --> 00:32:53,480
with my favorite crime fiction 
crime true crime podcasts. 

618
00:32:53,480 --> 00:32:56,080
I know it's fun. 
It is fun and and it's kind of 

619
00:32:56,080 --> 00:32:58,760
like, well, I have a little 
story before you tune out of 

620
00:32:58,760 --> 00:33:00,840
here. 
When I grew up, which was in 

621
00:33:00,840 --> 00:33:05,280
Germany, he watched The Simpsons
and even to see the voice 

622
00:33:05,280 --> 00:33:07,560
difference because everything is
dubbed in Germany. 

623
00:33:07,560 --> 00:33:10,600
So when I moved to the States, 
it was interesting to hear that 

624
00:33:10,600 --> 00:33:13,680
Homer and Bart sounded 
completely different than they 

625
00:33:13,680 --> 00:33:15,120
did in Germany. 
That was funny. 

626
00:33:15,240 --> 00:33:18,280
You're like, that's not Homer 
and Bart, but that's the voice. 

627
00:33:18,400 --> 00:33:22,160
And so our voices won't change, 
but you'll get a face with the 

628
00:33:22,160 --> 00:33:24,120
knee or you'll get a face with 
the voice. 

629
00:33:24,200 --> 00:33:26,520
Yes, and hopefully we will not 
scare you off. 

630
00:33:26,640 --> 00:33:29,160
I think most people would be 
interested in seeing the guests 

631
00:33:29,160 --> 00:33:31,320
more than us anyway. 
Yes, that's very true. 

632
00:33:31,360 --> 00:33:32,400
So. 
Hopefully the guests will not 

633
00:33:32,400 --> 00:33:33,960
scare you off. 
Hasn't happened yet. 

634
00:33:34,080 --> 00:33:35,640
We're still here after five 
years, so. 

635
00:33:35,680 --> 00:33:37,760
OK, so with that. 
Have a good week of running. 

636
00:33:42,120 --> 00:33:44,600
Thanks for tuning in. 
For more information, go to 

637
00:33:44,600 --> 00:33:50,320
www.marathonrunningpodcast.com 
or check us out on all channels.