1 00:00:00,120 --> 00:00:03,400 You're listening to episode 285 of the Marathon Running Podcast. 2 00:00:03,600 --> 00:00:06,120 In this episode, we're going to talk about your race report 3 00:00:06,120 --> 00:00:08,920 card. This is the Marathon Running 4 00:00:08,920 --> 00:00:13,040 Podcast with Letty and Ryan. Join us for weekly content on 5 00:00:13,040 --> 00:00:15,920 all things running and let us take you from the starting line 6 00:00:16,160 --> 00:00:25,400 to the finish line and beyond. Hey runners, and welcome to 7 00:00:25,400 --> 00:00:27,760 episode 285. My name is Letty. 8 00:00:27,920 --> 00:00:30,200 My name is Ryan. And we are back, and my voice 9 00:00:30,200 --> 00:00:34,240 came back just in time to record this awesome episode on your 10 00:00:34,240 --> 00:00:37,040 race report card. What's a race report card? 11 00:00:37,040 --> 00:00:40,880 Your race report card, Ryan, is basically a report card on your 12 00:00:40,880 --> 00:00:43,520 performance. So basically for us runners, 13 00:00:43,520 --> 00:00:46,400 it's the data that we get from our Garmin and Strava. 14 00:00:46,640 --> 00:00:49,240 And for the run coaches, they probably dive into it a little 15 00:00:49,240 --> 00:00:52,520 bit deeper depending on whether or not you hit your goal during 16 00:00:52,520 --> 00:00:56,800 your race, where they go in and analyze everything that happened 17 00:00:56,800 --> 00:00:58,680 during your race. So today we're going to talk 18 00:00:58,680 --> 00:01:00,680 about that. So what was your report card for 19 00:01:00,680 --> 00:01:02,800 the Chicago Marathon? Well, I didn't finish my 20 00:01:02,800 --> 00:01:11,040 marathon, so I didn't get one fail yes feel with a barely 50% 21 00:01:11,040 --> 00:01:13,440 completion. So, you know, they didn't get a 22 00:01:13,440 --> 00:01:15,720 race report card. But a lot of runners do hit 23 00:01:15,720 --> 00:01:17,160 their goal or don't hit their goal. 24 00:01:17,160 --> 00:01:20,440 And then it's always good to have their coaches go back and 25 00:01:20,440 --> 00:01:24,600 analyze what happened in combination of the exerted 26 00:01:24,600 --> 00:01:26,320 performance. I think that's something that's 27 00:01:26,320 --> 00:01:28,880 really important and there's a lot of stuff that you can learn 28 00:01:28,880 --> 00:01:30,840 from it. The elite athletes do it all the 29 00:01:30,840 --> 00:01:33,800 time where they kind of have a recap with their own coaches 30 00:01:33,800 --> 00:01:36,280 where they go over what happened and how they were feeling, 31 00:01:36,280 --> 00:01:38,000 etcetera. So it sounds like good practice 32 00:01:38,000 --> 00:01:40,240 to analyze how your race went and maybe how to improve. 33 00:01:40,560 --> 00:01:42,400 Yes, exactly so. Who are you talking to today? 34 00:01:42,920 --> 00:01:46,480 Yeah, for that topic, I asked Running code Erica Weitz, my 35 00:01:46,600 --> 00:01:50,160 also personal friend, to come on and tell us what she does when 36 00:01:50,520 --> 00:01:52,600 her athletes are done with their races. 37 00:01:52,600 --> 00:01:53,960 Sounds good, so you want to get into it. 38 00:01:54,120 --> 00:01:55,840 Sure. So without any further ado, 39 00:01:55,840 --> 00:01:57,680 we're now going to hear from Erica Whites. 40 00:01:59,800 --> 00:02:01,440 All right, so I'm on here with Erica Whites. 41 00:02:01,440 --> 00:02:03,280 Erica, thank you so much for joining me today. 42 00:02:03,280 --> 00:02:05,040 Hey Letty, thanks so much for having me. 43 00:02:05,480 --> 00:02:07,360 Of course. And thank you so much for coming 44 00:02:07,360 --> 00:02:11,440 on and speaking to us about what happens after you cross that 45 00:02:11,440 --> 00:02:14,080 finish line. Because as you can probably tell 46 00:02:14,080 --> 00:02:16,680 me, you have ton of athletes that train for a marathon, 47 00:02:16,960 --> 00:02:20,080 finish it, and then you're not done with your work because then 48 00:02:20,080 --> 00:02:23,560 you start analyzing data and interpret what happened during 49 00:02:23,560 --> 00:02:26,160 the race. You got to check and see went 50 00:02:26,160 --> 00:02:28,000 right and what went wrong for the next time. 51 00:02:28,000 --> 00:02:30,680 Yes, perfect. So I guess let's start with the 52 00:02:30,680 --> 00:02:33,160 subjective stuff. When an athlete crosses that 53 00:02:33,160 --> 00:02:36,560 finish line and feels like they executed their plan perfectly, 54 00:02:36,800 --> 00:02:40,120 but the clock shows somewhat of a disappointing time. 55 00:02:40,120 --> 00:02:43,600 Like say you want to go for a three 2959 but you end up 56 00:02:43,600 --> 00:02:46,800 running a 333. What is the most important thing 57 00:02:46,800 --> 00:02:50,440 for them to communicate to you in that immediate post marathon 58 00:02:50,440 --> 00:02:53,160 debrief? Yeah, definitely want to ask 59 00:02:53,160 --> 00:02:56,840 them first, like how they felt and how their nutrition was 60 00:02:56,880 --> 00:02:59,640 throughout the race, because nutrition can make or break a 61 00:02:59,640 --> 00:03:01,000 race. Whether you're in the best shape 62 00:03:01,000 --> 00:03:03,160 of your life. If you don't do, if you don't 63 00:03:03,160 --> 00:03:06,320 follow a proper fueling plan with nutrition and hydration, 64 00:03:06,320 --> 00:03:09,600 then that could have definitely affect your race, you know, 65 00:03:09,880 --> 00:03:13,040 anywhere from like a minute, couple seconds to minutes and 66 00:03:13,240 --> 00:03:15,080 even hours. So we don't want that to happen. 67 00:03:15,080 --> 00:03:18,520 So we'll find out like did they execute the, the fueling and 68 00:03:18,520 --> 00:03:22,400 hydration plan properly? Maybe ask them, I could ask them 69 00:03:22,400 --> 00:03:25,720 how they felt like do they have any different feeling of how 70 00:03:25,720 --> 00:03:27,640 their muscles feel, how their tendons feel? 71 00:03:27,640 --> 00:03:29,320 How did their body feel during the race? 72 00:03:29,320 --> 00:03:31,960 And see maybe, maybe they're running differently, maybe 73 00:03:32,160 --> 00:03:35,000 something with their form or if something's off, they might be 74 00:03:35,000 --> 00:03:37,160 compensating. So ask them a couple different 75 00:03:37,160 --> 00:03:39,680 questions of that. Also, I would take a look at 76 00:03:39,680 --> 00:03:42,680 their heart rate and see like did the heart rate rise up? 77 00:03:42,880 --> 00:03:44,760 Maybe the weather played a factor? 78 00:03:44,760 --> 00:03:48,400 There could be tons of outside factors and then a lot of times 79 00:03:48,400 --> 00:03:51,520 people go out too fast in the beginning and that can also make 80 00:03:51,520 --> 00:03:53,600 or break a race no matter what kind of shape you're in. 81 00:03:53,640 --> 00:03:54,960 That's very interesting. Yeah. 82 00:03:54,960 --> 00:03:56,840 I mean, there's so many different scenarios, right? 83 00:03:56,840 --> 00:04:00,680 But let's do this specific scenario that somebody feels 84 00:04:00,680 --> 00:04:04,240 like everything went right. They had an even pace at good 85 00:04:04,240 --> 00:04:06,680 fueling. They had no apparent blow UPS. 86 00:04:07,080 --> 00:04:11,320 What role does the athletes rating of the perceived exertion 87 00:04:11,320 --> 00:04:13,440 play? Should they trust their feelings 88 00:04:13,440 --> 00:04:15,960 more or less when the time doesn't match the effort? 89 00:04:16,000 --> 00:04:19,800 Yeah, it could it, it could be mindset also if like everything 90 00:04:19,800 --> 00:04:23,480 was done right, you know, it could be that a lot of athletes 91 00:04:23,560 --> 00:04:25,720 tend to self sabotage themselves. 92 00:04:25,720 --> 00:04:28,800 We all do. And sometimes, you know, the 93 00:04:28,800 --> 00:04:31,440 race, everything's going well, but you know it, it's still as 94 00:04:31,440 --> 00:04:33,800 hard. And then if you're not thinking 95 00:04:33,800 --> 00:04:37,400 positively, that any negative thought could spiral into more 96 00:04:37,400 --> 00:04:40,960 negative thoughts and that could also be causing, you know, some 97 00:04:41,040 --> 00:04:42,600 some kind of hindrance in the performance. 98 00:04:42,600 --> 00:04:46,480 So yeah, maybe I would ask that my athlete what was going 99 00:04:46,480 --> 00:04:49,000 through their head during the race and what were they thinking 100 00:04:49,000 --> 00:04:50,520 about? Because like, you know, 101 00:04:50,520 --> 00:04:53,040 marathon's so long, there's so many things you can be thinking 102 00:04:53,040 --> 00:04:55,360 about during the race and you almost want to shut your brain 103 00:04:55,360 --> 00:04:57,040 off if you can. And that's hard for a lot of 104 00:04:57,040 --> 00:05:00,800 people to do. I know for my day-to-day, I have 105 00:05:00,800 --> 00:05:02,880 trouble shutting my brain off. But when it comes to running, 106 00:05:02,880 --> 00:05:05,880 for some reason, I can shut it off and just, like, not really 107 00:05:05,880 --> 00:05:08,200 think for a period of time. And that's like, the best thing 108 00:05:08,200 --> 00:05:09,520 ever. But then if any thoughts do 109 00:05:09,520 --> 00:05:12,040 cross your mind, you always want to, like, spin them around into 110 00:05:12,040 --> 00:05:13,800 a positive. And that's really hard for a lot 111 00:05:13,800 --> 00:05:16,200 of people to do. So yeah, it's kind of like 112 00:05:16,200 --> 00:05:19,000 rewiring your brain. So it's important to teach the 113 00:05:19,000 --> 00:05:21,920 athlete beforehand about mental strength, not just physical 114 00:05:21,920 --> 00:05:24,720 strength, because that could really make a difference in the 115 00:05:24,720 --> 00:05:26,360 race. So you shut off your brain 116 00:05:26,360 --> 00:05:28,160 during the race. Maybe tell me a little bit about 117 00:05:28,160 --> 00:05:30,320 how you do that. And I don't think I've ever had 118 00:05:30,320 --> 00:05:37,600 to be shut off before. I don't know, it's kind of like 119 00:05:37,600 --> 00:05:39,240 running is almost like a state of hypnosis. 120 00:05:39,240 --> 00:05:42,560 So you feel like you're in like a different state of mind really 121 00:05:42,560 --> 00:05:45,520 than than your normal. So, you know, some people focus 122 00:05:45,520 --> 00:05:47,920 on their breathing and that allows them to like shut their 123 00:05:47,920 --> 00:05:49,920 mind off. I wish I could do it in everyday 124 00:05:49,920 --> 00:05:52,560 life because like meditation is supposed to be really good for 125 00:05:52,560 --> 00:05:54,560 people to do on the regular because then you shut off your 126 00:05:54,560 --> 00:05:56,800 brain for you're able. Some people are able to, if they 127 00:05:56,800 --> 00:05:59,000 practice enough, shut their brain off for a period of time. 128 00:05:59,160 --> 00:06:02,440 I think I must be practicing it subconsciously when I'm running 129 00:06:02,560 --> 00:06:05,800 because I do a lot of runs solo. So like even long easy runs or 130 00:06:05,920 --> 00:06:08,320 hard workouts, anything I'm doing that by myself. 131 00:06:08,760 --> 00:06:12,120 You know, your brain is kind of I think I was, I was talking to 132 00:06:12,120 --> 00:06:14,680 someone today, one of my athletes, and we were talking 133 00:06:14,680 --> 00:06:18,160 about another podcast we listen to where they were saying that 134 00:06:18,240 --> 00:06:21,320 your brain will do whatever you tell it to do. 135 00:06:21,520 --> 00:06:25,000 So if you like wake up and and you're like, this is going to be 136 00:06:25,000 --> 00:06:27,320 an amazing day. I'm going to have the greatest 137 00:06:27,320 --> 00:06:29,440 day ever. Even when things go wrong, like 138 00:06:29,560 --> 00:06:32,720 you can change it around to a positive and then you know your 139 00:06:32,720 --> 00:06:34,000 day is going to end up better than it would have. 140 00:06:34,320 --> 00:06:38,040 But then they compared it to some like somebody's day, maybe 141 00:06:38,040 --> 00:06:40,760 they wake up and they're like, oh, this is going to be such a 142 00:06:40,760 --> 00:06:41,880 rough day. I don't know how I'm going to 143 00:06:41,880 --> 00:06:43,880 get through it. I'm so tired, this and that. 144 00:06:44,040 --> 00:06:47,080 And then when things go wrong, you're, that just confirms your 145 00:06:47,080 --> 00:06:49,160 feelings and you're, and it kind of brings you into more of a 146 00:06:49,160 --> 00:06:51,160 negative state. And so your, your brain. 147 00:06:51,160 --> 00:06:53,760 Yeah, they were saying that your brain tries to do what you you 148 00:06:53,760 --> 00:06:55,880 tell it to do. So if you can like feed your 149 00:06:55,880 --> 00:06:59,520 brain as much positivity as you can, then it will probably make 150 00:06:59,520 --> 00:07:01,440 things a lot better. That's super cool and 151 00:07:01,440 --> 00:07:04,120 interesting. I've managed to have the 152 00:07:04,120 --> 00:07:06,680 positive outlook. Like, I don't have any bad days, 153 00:07:06,960 --> 00:07:10,000 but then I know that I can't do that disconnect because when I'm 154 00:07:10,200 --> 00:07:13,440 actively doing something and it's hard, then I'm a pretty 155 00:07:13,440 --> 00:07:16,000 realistic person and I feel like, oh, this is hard. 156 00:07:16,240 --> 00:07:20,600 So I guess that negative negativity kind of thieves in 157 00:07:20,600 --> 00:07:23,240 there somehow, right? Yeah, you probably, you have the 158 00:07:23,240 --> 00:07:26,000 ability because you're so positive naturally and in 159 00:07:26,000 --> 00:07:29,240 everyday life that you could probably you just have to like 160 00:07:29,240 --> 00:07:32,440 think about it differently or maybe think about like all the 161 00:07:32,440 --> 00:07:35,320 hard workouts that you do or supposed to prepare you for the 162 00:07:35,320 --> 00:07:37,560 race. So like maybe they look hard at 163 00:07:37,560 --> 00:07:40,600 first, but then once you do them, even if they're still 164 00:07:40,600 --> 00:07:43,120 hard, you can look at them as like a little bit easier, like, 165 00:07:43,240 --> 00:07:45,000 oh, it's not that bad. I did them before. 166 00:07:45,040 --> 00:07:48,320 And then also maybe just having someone with you, if you're able 167 00:07:48,320 --> 00:07:51,160 to like bring someone along with you on the run or have someone 168 00:07:51,160 --> 00:07:54,000 pace you in it, that can also help to make it feel easier just 169 00:07:54,000 --> 00:07:57,280 having someone nearby or even if you don't have anyone like your 170 00:07:57,280 --> 00:07:59,360 pace, just meeting up with people on the track. 171 00:07:59,360 --> 00:08:02,160 And even if they're just nearby, the help staff people like just 172 00:08:02,160 --> 00:08:04,440 around you when you're running or find like a, you know, if 173 00:08:04,440 --> 00:08:07,440 you're doing a long, even an easy run, some people are like, 174 00:08:07,600 --> 00:08:09,760 oh, the easy runs are long, grueling, find a path, but 175 00:08:09,760 --> 00:08:12,360 there's a lot of people that you can see and keep the environment 176 00:08:12,560 --> 00:08:15,160 entertaining and, you know, run in places that you like. 177 00:08:15,240 --> 00:08:18,160 And then the more you do that stuff in practice, the, I think 178 00:08:18,160 --> 00:08:19,760 it'll make it easier for the race too. 179 00:08:19,760 --> 00:08:23,440 So you always want to practice anything that you can while 180 00:08:23,440 --> 00:08:25,440 you're training, so that way when you get to the race, it's 181 00:08:25,440 --> 00:08:27,720 everything goes by smoother. That's super interesting and 182 00:08:27,720 --> 00:08:29,680 very insightful. And I want to go back to the 183 00:08:29,680 --> 00:08:31,520 topic, but I have one more question with that. 184 00:08:31,720 --> 00:08:36,600 For changing that or making your mind work better, do you think 185 00:08:36,960 --> 00:08:39,919 it's better to run in practice without music? 186 00:08:39,919 --> 00:08:41,280 Do you think that's something that could help? 187 00:08:41,280 --> 00:08:43,640 Yeah, I think so. A lot of elite runners or 188 00:08:43,640 --> 00:08:46,320 competitive runners, most of them don't run with music, even 189 00:08:46,320 --> 00:08:47,440 though there are some exceptions. 190 00:08:47,520 --> 00:08:50,360 But yeah, I would say it's a better idea to not like I never 191 00:08:50,360 --> 00:08:53,480 do my speed workouts with music. Most of my runs, I think my easy 192 00:08:53,480 --> 00:08:56,200 runs are the only runs that I do where I have headphones and I'll 193 00:08:56,200 --> 00:08:57,800 listen like a podcast when I'm running. 194 00:08:57,800 --> 00:08:59,960 And not everyone can do that. Some people need like pumping 195 00:08:59,960 --> 00:09:01,640 music. But it's good to practice how 196 00:09:01,640 --> 00:09:04,800 you race and if you can, try to maybe decrease the amount of 197 00:09:04,800 --> 00:09:06,960 days that you're listening to their headphones and music, at 198 00:09:06,960 --> 00:09:10,000 least on your hard workouts, your long runs and like harder 199 00:09:10,000 --> 00:09:10,880 efforts too. I. 200 00:09:10,880 --> 00:09:13,640 Feel like that could actually really help because I listen to 201 00:09:13,640 --> 00:09:16,480 podcasts when I'm going easy and then during race I have a race 202 00:09:16,480 --> 00:09:19,480 playlist. But by the time I get tired, you 203 00:09:19,480 --> 00:09:22,840 know, like almost hitting the wall, I could have the music on 204 00:09:22,840 --> 00:09:26,360 100% and I don't hear it anymore because it's so tuned out and my 205 00:09:26,360 --> 00:09:29,120 brain is so there's so much going on that I don't pay 206 00:09:29,120 --> 00:09:32,200 attention to the beat anymore. So I'm thinking maybe it could 207 00:09:32,200 --> 00:09:37,040 help to do your workouts and the hard stuff being present. 208 00:09:37,040 --> 00:09:40,160 I don't know. Yeah, I think so, because I can 209 00:09:40,160 --> 00:09:42,880 teach you to like not think about things or just focus on 210 00:09:42,880 --> 00:09:43,680 what you're doing. Yeah. 211 00:09:43,680 --> 00:09:45,920 If you're used to doing that, if the only time you do is in a 212 00:09:45,920 --> 00:09:49,040 race, then that could be that might be really tough. 213 00:09:49,360 --> 00:09:56,240 So let's move on to what data you use to find little subtle 214 00:09:56,240 --> 00:10:00,000 clues about what what went wrong, what was missing. 215 00:10:00,000 --> 00:10:05,560 So when you open a file, I guess Garmin or Strava as of now, and 216 00:10:05,560 --> 00:10:09,360 you see even split races that fell short of a gold time, where 217 00:10:09,360 --> 00:10:12,800 do you start digging? What is the red flag or the key 218 00:10:12,800 --> 00:10:16,520 pattern that you first look for to see if something went wrong 219 00:10:16,520 --> 00:10:19,160 like heart rate or things like that? 220 00:10:19,160 --> 00:10:22,040 Yeah, yeah, definitely kind of look at a little bit of 221 00:10:22,040 --> 00:10:24,120 everything. Like first I'll look at the like 222 00:10:24,120 --> 00:10:27,360 the pace and like, you know, did we go according to plan? 223 00:10:27,360 --> 00:10:29,600 Because you always have a game plan for my athletes when they 224 00:10:29,600 --> 00:10:32,640 run a race, like what time they should start out around. 225 00:10:32,800 --> 00:10:35,160 Usually it's a range because things might not always go to 226 00:10:35,160 --> 00:10:36,840 plan. But if they stick to around a 227 00:10:37,280 --> 00:10:40,320 specific range in the beginning of the marathon, that's key. 228 00:10:40,320 --> 00:10:42,640 And I try to hold them back in the beginning, at least for the 229 00:10:42,640 --> 00:10:45,080 first two to three miles, because you can afford to do 230 00:10:45,080 --> 00:10:47,680 that and it'll just make you feel better throughout the race 231 00:10:47,680 --> 00:10:49,240 if you're not going out so strong. 232 00:10:49,280 --> 00:10:51,760 And so I'll take a look at the first couple miles and pace and 233 00:10:51,760 --> 00:10:54,920 kind of scroll through and see like the pace throughout. 234 00:10:54,960 --> 00:10:58,120 If there's a point where like the pace range start to go up, 235 00:10:58,280 --> 00:11:02,560 I'll take a look at like the heart rate also and see like, 236 00:11:02,600 --> 00:11:05,000 oh, did the heart rate go up? Maybe there was, you know, they 237 00:11:05,000 --> 00:11:07,360 might have been giving it. If the heart rates too high in 238 00:11:07,360 --> 00:11:09,880 the beginning, then they probably went out too fast also. 239 00:11:09,880 --> 00:11:13,680 And I know the heart rates not always 100% accurate, but if you 240 00:11:13,680 --> 00:11:16,800 have like a heart rate strap or band is a little bit more, but 241 00:11:16,800 --> 00:11:18,320 at least they can give you a good idea. 242 00:11:18,360 --> 00:11:22,320 Also look at like the Max heart rate per mile and see like, you 243 00:11:22,320 --> 00:11:25,720 know, do they go really high for certain parts of that mile? 244 00:11:25,920 --> 00:11:27,760 I'll be able to see that. Also be able to see like their 245 00:11:27,760 --> 00:11:31,480 Max pace for each mile. So you know, maybe they got down 246 00:11:31,480 --> 00:11:34,280 to like a really fast pace at one point and their miles might 247 00:11:34,280 --> 00:11:35,840 not have been as even as they could have been. 248 00:11:35,880 --> 00:11:37,080 And then I'll look at the cadence. 249 00:11:37,080 --> 00:11:40,840 So usually cadence, you want it to be like at least 180. 250 00:11:40,880 --> 00:11:43,840 Usually taller people have a lower cadence and that's OK. 251 00:11:43,840 --> 00:11:45,600 And then shorter people might have a little bit higher. 252 00:11:45,600 --> 00:11:49,440 And so like I'm looking at one of my athletes plans and she 253 00:11:49,440 --> 00:11:52,920 just ran a marathon on Sunday and it looks like her cadence 254 00:11:52,920 --> 00:11:55,360 was like in the 190 range, which is pretty high. 255 00:11:55,360 --> 00:11:58,280 So, you know, it could have been maybe she could get more out of 256 00:11:58,280 --> 00:12:00,240 her stride. So maybe I want to see a video, 257 00:12:00,520 --> 00:12:02,800 a more recent video of her running to see like how it 258 00:12:02,800 --> 00:12:04,520 looks. But then again, my cadence is 259 00:12:04,520 --> 00:12:07,960 pretty high during races too. We can go up past 200 because I 260 00:12:07,960 --> 00:12:10,360 have short quick steps and sometimes that works for people. 261 00:12:10,360 --> 00:12:12,920 So I just have to like see how how they're running and also 262 00:12:12,920 --> 00:12:15,640 take a look at like the Max cadence for each mile and see 263 00:12:15,640 --> 00:12:17,720 how that looks if it's very different from the average. 264 00:12:17,760 --> 00:12:20,560 And then also look at the elevation gain too, because you 265 00:12:20,560 --> 00:12:24,040 know, it's going to be, if it's a hilly or rolling course, the 266 00:12:24,040 --> 00:12:26,320 pace is going to be different for each mile. 267 00:12:26,600 --> 00:12:29,520 And even elite runners have a big variation in their pace when 268 00:12:29,520 --> 00:12:31,720 it comes to hills too, because you don't want to like go too, 269 00:12:31,720 --> 00:12:33,960 too hard up the hill. But I always tell people like, 270 00:12:33,960 --> 00:12:36,080 lean forward, shorten your stride, quicken it and you'll 271 00:12:36,080 --> 00:12:37,520 get up the hill pretty efficiently. 272 00:12:37,520 --> 00:12:39,800 And then look at the like elevation lost too. 273 00:12:39,800 --> 00:12:42,640 And because maybe they took it too hard on a downhill. 274 00:12:42,800 --> 00:12:44,880 And if you do that early in a race, that could really, that 275 00:12:44,880 --> 00:12:47,080 could really mess your quads up. I know I've done that in Boston, 276 00:12:47,080 --> 00:12:50,280 my first 3 Boston's and then my last one I was like, I didn't do 277 00:12:50,280 --> 00:12:51,760 that. But, you know, it was rough on 278 00:12:51,760 --> 00:12:53,080 the hills. Yeah, look at that. 279 00:12:53,600 --> 00:12:56,240 And then, yeah. So those are like the data that 280 00:12:56,240 --> 00:12:57,840 we'll look at. And then I'll find out. 281 00:12:57,840 --> 00:13:00,800 Like, do they take water each stop in all the nutrition and 282 00:13:00,800 --> 00:13:03,680 hydration factors that go into play, too? 283 00:13:03,680 --> 00:13:07,440 But yeah, we'll see how it went. And that's pretty much the like 284 00:13:07,440 --> 00:13:09,320 what I look for the most when it comes. 285 00:13:09,320 --> 00:13:12,440 To the data and that's obviously taken into account that you 286 00:13:12,440 --> 00:13:15,000 considered the weather because you said you have a race plan 287 00:13:15,000 --> 00:13:17,280 for your athletes. So if you know your athlete is 288 00:13:17,280 --> 00:13:20,480 racing tomorrow and the weather is super hot, you already went 289 00:13:20,480 --> 00:13:23,600 through telling them take the foot of the pedal. 290 00:13:23,600 --> 00:13:26,640 Yeah, yeah, especially in the beginning and like the I'll try 291 00:13:26,640 --> 00:13:29,680 to go over some cooling tactics with them and you know, maybe a 292 00:13:29,680 --> 00:13:32,320 little extra hydration, maybe have them bring salt tabs with 293 00:13:32,320 --> 00:13:34,800 them on the run, like chewables they can take throughout the 294 00:13:34,800 --> 00:13:37,240 race too, just in case they don't get enough on the course. 295 00:13:37,440 --> 00:13:39,440 So yeah, there's, there's always, you got to adjust for 296 00:13:39,440 --> 00:13:41,440 that. And then sometimes like your 297 00:13:41,440 --> 00:13:43,280 pace goal might change overall too. 298 00:13:43,280 --> 00:13:46,600 Or maybe if you, if I have them go out a little bit easier, 299 00:13:46,600 --> 00:13:49,400 maybe they'll still be able to hit that same, that same pace 300 00:13:49,400 --> 00:13:51,280 goal, even if the weather is crazy. 301 00:13:51,320 --> 00:13:53,960 Yeah, I guess depending on how hot it really gets. 302 00:13:54,360 --> 00:13:57,320 But OK, so let's say obviously, you know, you're athletes, 303 00:13:57,320 --> 00:14:00,080 you've looked at their data before, so you know, what's the 304 00:14:00,080 --> 00:14:02,400 normal heart rate for their workouts and all that stuff. 305 00:14:02,720 --> 00:14:06,320 So you if you see everything and it looks like the execution was 306 00:14:06,320 --> 00:14:10,600 good but the fitness wasn't expressed on the clock, is that 307 00:14:10,600 --> 00:14:13,120 a signal that the training block wasn't sufficient? 308 00:14:13,120 --> 00:14:16,840 Or how do you distinguish between a poor race execution or 309 00:14:16,840 --> 00:14:19,040 an issue with the with the ongoing training? 310 00:14:19,040 --> 00:14:23,000 But yeah, and it could be like that an athlete finishes race 311 00:14:23,000 --> 00:14:26,520 and maybe the race didn't go as well as planned because of the 312 00:14:26,520 --> 00:14:28,440 training. Like that's a possibility 313 00:14:28,480 --> 00:14:32,520 because sometimes things come up when it comes to running and 314 00:14:32,520 --> 00:14:34,680 there's times when people have little setbacks. 315 00:14:34,680 --> 00:14:37,920 Some of my athletes have setbacks where maybe something's 316 00:14:38,320 --> 00:14:41,080 hurt or irritated and then we need to take some time off. 317 00:14:41,080 --> 00:14:44,440 We, I try not to hopefully it won't affect their overall 318 00:14:44,440 --> 00:14:45,560 fitness. Like as long as they're 319 00:14:45,560 --> 00:14:48,800 consistent for the most part, even if they have a set back, we 320 00:14:48,800 --> 00:14:51,280 try to make sure it doesn't affect them by I'll have them do 321 00:14:51,280 --> 00:14:53,080 cross training. Like during that time if they're 322 00:14:53,080 --> 00:14:54,840 not running and the cross training might be a little bit 323 00:14:54,840 --> 00:14:57,960 more intense than even the run to kind of make up for it since 324 00:14:57,960 --> 00:15:00,720 sometimes, you know, if you're on the elliptical or the bike or 325 00:15:00,720 --> 00:15:03,440 running in the water, it's not quite the same as running, but 326 00:15:03,440 --> 00:15:06,160 it can be really hard. And so if I have them, you know, 327 00:15:06,160 --> 00:15:08,920 maybe 1 athlete would only do like 2 workouts a week. 328 00:15:08,920 --> 00:15:10,680 If they have a set back where they have to take a week off 329 00:15:10,680 --> 00:15:13,880 you, I might have them do 3 or 4 like pretty intense cross 330 00:15:13,880 --> 00:15:16,000 training workouts with an easy day in between and then 331 00:15:16,000 --> 00:15:18,400 hopefully you know that'll help keep their cardio up so when 332 00:15:18,400 --> 00:15:21,200 they come back to running as long as it's not too long of 333 00:15:21,200 --> 00:15:23,440 time to head off it shouldn't really affect their run. 334 00:15:23,480 --> 00:15:26,440 I've had it happen with myself where like I take like 3 weeks 335 00:15:26,440 --> 00:15:29,680 of cross training and it was like 6 weeks before my big race 336 00:15:30,680 --> 00:15:32,200 and the Olympic trials marathon too. 337 00:15:32,560 --> 00:15:33,880 So I was really bummed out about that. 338 00:15:34,080 --> 00:15:38,080 But I cross trained like crazy. So I did every other day, 4 339 00:15:38,080 --> 00:15:40,920 minutes on, 4 minutes off in the pool, we're jogging. 340 00:15:40,960 --> 00:15:44,040 Like, yeah, my race wasn't exactly probably as fast as it 341 00:15:44,040 --> 00:15:46,960 could have been, but the good thing was I finished with no 342 00:15:46,960 --> 00:15:50,920 pain and I finished healthy. So it depends on, yeah, training 343 00:15:50,920 --> 00:15:53,600 could play a large factor. And the training is hard too. 344 00:15:53,840 --> 00:15:56,560 So that's why I was building recovery weeks from athletes. 345 00:15:56,560 --> 00:16:00,280 So mentally and physically, they have that time to like, recover 346 00:16:00,360 --> 00:16:02,320 even in the middle of training blocks because you can't just 347 00:16:02,320 --> 00:16:05,120 keep going up, up, up and like building so much. 348 00:16:05,160 --> 00:16:07,640 You got to have those like slightly down weeks where the 349 00:16:07,880 --> 00:16:10,800 volume intensity is lower. So that way they, you know, it 350 00:16:10,800 --> 00:16:13,000 keeps you feeling fresh and reset. 351 00:16:13,560 --> 00:16:15,960 And then also like look at their taper. 352 00:16:15,960 --> 00:16:18,160 I would look at the athletes taper and make sure that you 353 00:16:18,160 --> 00:16:20,960 know, some people get stir crazy when it comes to tape. 354 00:16:21,000 --> 00:16:23,200 Well, the taper or you can call it peak week. 355 00:16:23,760 --> 00:16:27,280 Sometimes people associate taper with like sleeping and not doing 356 00:16:27,280 --> 00:16:30,080 much, but it's like, no, you still want to stay sharp, but 357 00:16:30,080 --> 00:16:32,920 usually the volume intensity is lower during that week. 358 00:16:33,280 --> 00:16:36,000 So did they follow the taper according to plan? 359 00:16:36,800 --> 00:16:40,720 Did they carbo load correctly? Not like eating insane amounts 360 00:16:40,720 --> 00:16:43,360 of carbs, but just having more with each meal. 361 00:16:44,080 --> 00:16:46,280 Yeah, there's there's a bunch of different ways to do that carb a 362 00:16:46,280 --> 00:16:49,880 load too. But yeah, so I have to look at 363 00:16:49,880 --> 00:16:52,240 all those all the things that went to account. 364 00:16:53,080 --> 00:16:55,560 So if they think everything went right, there might have been 365 00:16:55,560 --> 00:16:57,680 something that they could and better that would have helped 366 00:16:57,680 --> 00:17:00,760 them to, you know, hit the time. And sometimes it is just the 367 00:17:00,760 --> 00:17:04,319 weather, like the weather could just get really hot and you 368 00:17:04,319 --> 00:17:05,680 never know, it could change, too. 369 00:17:05,680 --> 00:17:08,160 It's not always what we think it is by looking at The Weather 370 00:17:08,160 --> 00:17:10,480 Channel. So yeah, and just look at all 371 00:17:10,480 --> 00:17:13,280 those things and then always try to take the positive out of the 372 00:17:13,280 --> 00:17:16,119 outcome, too. Like if it wasn't exactly what 373 00:17:16,119 --> 00:17:18,839 they wanted, not every single race is going to be exactly what 374 00:17:18,839 --> 00:17:21,200 we want. But that just gives us more feel 375 00:17:21,200 --> 00:17:23,920 for the fire. So the next time we run a race, 376 00:17:23,920 --> 00:17:26,640 we know we're going to do those things maybe we didn't do last 377 00:17:26,640 --> 00:17:29,640 time and it's going to be so much better and we'll hit those 378 00:17:29,640 --> 00:17:31,400 goals next time. Yeah, yeah, yeah. 379 00:17:31,840 --> 00:17:35,160 Well, let's kind of shift away from your own athletes because I 380 00:17:35,160 --> 00:17:38,440 know I obviously talk to you all the time and you're a running 381 00:17:38,440 --> 00:17:40,760 coach and you have a lot of experience and I know that you 382 00:17:40,760 --> 00:17:43,400 have your athletes for a while. So you know what they're capable 383 00:17:43,400 --> 00:17:45,960 of doing. And well, what about the 384 00:17:46,120 --> 00:17:49,920 athletes that get their training plans and follow it from an 385 00:17:49,920 --> 00:17:55,600 online source or an app and they feel like they have done 386 00:17:55,600 --> 00:17:58,760 everything, that they've hit all the paces that, for example, the 387 00:17:58,760 --> 00:18:02,760 runner app tells them to do. Yet at the same time, the 388 00:18:02,760 --> 00:18:06,520 results don't display. So there's a disconnect as to 389 00:18:06,520 --> 00:18:10,560 how fit they really are and how fit they would like to be for 390 00:18:10,560 --> 00:18:13,560 race day, because obviously that's not linear. 391 00:18:13,560 --> 00:18:17,160 Yeah, Yeah, that's true. That's a tough one because the 392 00:18:17,160 --> 00:18:19,400 run app can give you good guidance or you know, any of 393 00:18:19,400 --> 00:18:23,040 those apps and or general plans can give you but guidance where 394 00:18:23,040 --> 00:18:26,440 it's better than if you, let's say just kind of winged it 395 00:18:26,440 --> 00:18:28,280 yourself. But at the same time, there's 396 00:18:28,280 --> 00:18:32,000 nobody adjusting for you if you need, let's say not every day is 397 00:18:32,320 --> 00:18:34,160 like the best, but not every day is the worst. 398 00:18:34,200 --> 00:18:36,120 And then maybe you progress, you're progressing at a fast 399 00:18:36,120 --> 00:18:39,200 rate, but maybe the app or the plan doesn't know that. 400 00:18:39,520 --> 00:18:42,360 So maybe they're holding you back or maybe it's taking a 401 00:18:42,360 --> 00:18:44,200 little bit longer. You have some setbacks. 402 00:18:44,200 --> 00:18:45,720 The app doesn't know that either. 403 00:18:45,720 --> 00:18:49,040 So maybe they're not able to like hold you back and adjust 404 00:18:49,040 --> 00:18:51,040 the pace if needed. So that's when it's really 405 00:18:51,040 --> 00:18:53,960 important to try to make sure that you have a little bit more 406 00:18:54,080 --> 00:18:57,440 guidance if possible, depending on how strong your goals are. 407 00:18:57,480 --> 00:19:00,160 So if you're just looking to finish a marathon, you know, 408 00:19:00,160 --> 00:19:02,840 those general plans can be good. If you're looking at a specific 409 00:19:02,840 --> 00:19:07,280 time or qualify for like Boston Marathon or or maybe just run to 410 00:19:07,280 --> 00:19:09,920 your potential, whatever that is, then it's good to have some 411 00:19:09,920 --> 00:19:13,880 feedback from a third party because I know myself, like I'm 412 00:19:13,880 --> 00:19:17,360 a coach, I know what I need to do, but do I always want to do 413 00:19:17,360 --> 00:19:19,400 it? I don't always want to do hard 414 00:19:19,400 --> 00:19:21,760 tempo runs, even though I know they're going to help me getting 415 00:19:21,760 --> 00:19:23,960 better at them though, feed records I like and then tempos 416 00:19:23,960 --> 00:19:25,840 can be like a little more challenging, especially when 417 00:19:25,840 --> 00:19:28,200 you're by yourself trying to sustain that pace for a long 418 00:19:28,200 --> 00:19:30,000 time. And also like I won't take as 419 00:19:30,000 --> 00:19:32,920 many recovery days myself because I love running every day 420 00:19:32,920 --> 00:19:34,760 and it feels so good. So that's where I need a coach 421 00:19:34,760 --> 00:19:37,520 to like hold me back and make me take that recovery day or rest 422 00:19:37,520 --> 00:19:40,120 day that I need. So a lot of people need that 423 00:19:40,120 --> 00:19:43,280 push to do a little bit more, but then other people need to be 424 00:19:43,280 --> 00:19:45,440 held back more. And those apps and general plans 425 00:19:45,440 --> 00:19:49,440 don't always know that. So yeah, so I would say just, 426 00:19:49,520 --> 00:19:52,320 you know, get the guidance if you want it, but maybe if, if 427 00:19:52,320 --> 00:19:55,760 not, like try to listen to your body and adjust your for 428 00:19:55,760 --> 00:19:59,760 yourself if you need. Like if you're just tired or and 429 00:19:59,760 --> 00:20:01,840 you're like, I don't feel like doing it, but you got enough 430 00:20:01,840 --> 00:20:04,040 sleep that night and you you're hydrated. 431 00:20:04,040 --> 00:20:05,920 Well, like just go for it. You're going to. 432 00:20:05,920 --> 00:20:08,040 You won't regret it. But if you're like sleep 433 00:20:08,040 --> 00:20:11,080 deprived, maybe you haven't slept in like a day or two, then 434 00:20:11,080 --> 00:20:13,520 that's when maybe you should just take that rest day and off 435 00:20:13,520 --> 00:20:17,520 day and just use a good judgement if you can to try to 436 00:20:17,920 --> 00:20:20,120 or an accountability partner to help you out too. 437 00:20:20,160 --> 00:20:22,160 Yeah. And I think, I mean you kind of 438 00:20:22,160 --> 00:20:26,680 alluded to it by saying there is overtraining, but then there's 439 00:20:26,680 --> 00:20:28,360 also fatigue from regular training. 440 00:20:28,360 --> 00:20:33,000 So I'm sure that line is pretty fine and it's hard to interpret 441 00:20:33,000 --> 00:20:36,760 that if you do not have the experience yet, right? 442 00:20:36,760 --> 00:20:40,000 And then if you are over trained and enter a marathon, you're not 443 00:20:40,000 --> 00:20:42,720 going to perform as well as you as you would if you rested a 444 00:20:42,720 --> 00:20:45,120 little bit more. But then, you know, it's hard to 445 00:20:45,120 --> 00:20:48,360 gauge the tiredness that comes when you're at the peak of your 446 00:20:48,680 --> 00:20:50,720 training plan. Yeah, that's true. 447 00:20:50,720 --> 00:20:52,000 Yeah. Usually, like with more 448 00:20:52,000 --> 00:20:55,480 experience, you'll, you'll know, like is it like there's a 449 00:20:55,480 --> 00:20:57,400 difference between being sore and being hurt? 450 00:20:57,720 --> 00:20:59,560 Like if you hurt you don't want to run through something, but if 451 00:20:59,560 --> 00:21:01,640 you're sore you can probably get through it. 452 00:21:01,640 --> 00:21:05,360 Maybe just give a little extra foam roll, extra massage gun and 453 00:21:05,360 --> 00:21:06,400 you'll be good. Right. 454 00:21:06,400 --> 00:21:09,680 And then also, I know you're a big fan of strength training. 455 00:21:09,680 --> 00:21:13,800 So for somebody that doesn't strength train versus somebody 456 00:21:13,800 --> 00:21:18,800 who does strength train, what do you see in your athletes when it 457 00:21:18,800 --> 00:21:21,920 comes to performance? Yeah, yeah, the athletes. 458 00:21:22,720 --> 00:21:25,200 So I have some athletes that come to me and they've already 459 00:21:25,200 --> 00:21:27,720 had a really big strength base and I noticed they were like 460 00:21:27,720 --> 00:21:31,160 pretty resilient and they have like, you know, really good 461 00:21:31,160 --> 00:21:33,840 speed and just need some fine tuning. 462 00:21:34,520 --> 00:21:36,160 As long as they keep that strength up, they're going to be 463 00:21:36,160 --> 00:21:38,760 good and less likely to get injured too. 464 00:21:38,960 --> 00:21:41,160 Then some people are coming they they've never done strength 465 00:21:41,160 --> 00:21:44,160 before. When they start incorporating 466 00:21:44,160 --> 00:21:47,680 the strength, they'll probably notice like a minute or a huge 467 00:21:47,680 --> 00:21:51,920 difference in their times because you need that power and 468 00:21:51,920 --> 00:21:55,960 those running specific muscles to be able to run efficiently 469 00:21:55,960 --> 00:21:59,720 and run fast. So some people, yeah. 470 00:21:59,720 --> 00:22:02,360 So like sometimes the strength training, when you're doing it, 471 00:22:02,360 --> 00:22:05,120 like for running specific strength training, you, you 472 00:22:05,120 --> 00:22:08,360 usually, you might not see it as much as like if your strength 473 00:22:08,360 --> 00:22:11,960 training for like aesthetics, but you'll feel it when you run 474 00:22:12,280 --> 00:22:14,880 and you'll be a lot more springy of a lot more power. 475 00:22:14,880 --> 00:22:17,840 And overall you're going to notice a huge difference and 476 00:22:17,840 --> 00:22:19,280 you'll probably end up looking better too. 477 00:22:19,280 --> 00:22:22,360 But those run specific muscles can't be built just from 478 00:22:22,360 --> 00:22:24,040 running. Like running will help to train 479 00:22:24,040 --> 00:22:25,440 you. And what as far as like, 480 00:22:25,840 --> 00:22:28,640 building the muscles that will help you take it to the next 481 00:22:28,640 --> 00:22:33,040 level or keep your body balanced and stable, that's going to be 482 00:22:33,040 --> 00:22:35,640 done through strength training. And that needs to be done more. 483 00:22:35,800 --> 00:22:38,120 Strength training needs to be done more as we get older. 484 00:22:38,120 --> 00:22:40,120 We can get away with a little bit less when we're young. 485 00:22:40,440 --> 00:22:42,160 But as you get older, because the muscles start to 486 00:22:42,160 --> 00:22:45,440 deteriorate, like every decade, it says it's about 3%. 487 00:22:45,440 --> 00:22:48,000 And so, yeah, you want to make sure that you're lifting a 488 00:22:48,000 --> 00:22:50,240 little bit more than you were when you were younger to make up 489 00:22:50,240 --> 00:22:52,280 for that. And then you got to make it. 490 00:22:52,280 --> 00:22:54,000 You can make it fun, too. You can listen to music while 491 00:22:54,000 --> 00:22:57,200 you're lifting if that pumps you up, or go to a gym with a good 492 00:22:57,200 --> 00:22:59,760 atmosphere and there's a lot of people around you, or bring your 493 00:22:59,760 --> 00:23:02,440 friend to the gym with you. Or yeah, I give my athletes 494 00:23:02,520 --> 00:23:05,440 strength plans and different strength workouts to mix it up. 495 00:23:05,520 --> 00:23:09,880 And the ones that do it consistently really notice a big 496 00:23:09,880 --> 00:23:13,240 difference. And the ones that maybe skip on 497 00:23:13,240 --> 00:23:17,840 the regular, they're not going to see as much of A potential in 498 00:23:17,840 --> 00:23:20,880 their like performance as people that do the strength 499 00:23:20,880 --> 00:23:22,400 consistently. That doesn't make sense. 500 00:23:22,400 --> 00:23:24,920 And I've read that a lot. And even the, you know, Kenyan 501 00:23:24,920 --> 00:23:28,720 trainers with the skinny Kenyans are now inputting strength 502 00:23:28,720 --> 00:23:31,560 training into the routines that they've already established for 503 00:23:31,560 --> 00:23:33,320 many years. So all right. 504 00:23:33,520 --> 00:23:37,280 Yeah, with strength training, it's not just like lifting heavy 505 00:23:37,280 --> 00:23:40,640 weights, like that's part of it, but like the band work and a lot 506 00:23:40,640 --> 00:23:43,840 of like core work and there's so many other things that will help 507 00:23:43,840 --> 00:23:45,520 runners that are not even done in the gym. 508 00:23:45,720 --> 00:23:50,080 So I kind of like sneak strengthen to my athletes plans 509 00:23:50,080 --> 00:23:53,000 even when they're not in the gym by giving them core workouts. 510 00:23:53,000 --> 00:23:56,560 Also like the mobility routine that we do that can serve as 511 00:23:56,560 --> 00:23:59,600 like, you know, a strength workout as well. 512 00:23:59,600 --> 00:24:02,080 So that doesn't replace lifting, but it's a really good 513 00:24:02,080 --> 00:24:03,920 supplement. So there's a lot of stuff you 514 00:24:03,920 --> 00:24:05,280 can do. So if you're like traveling, you 515 00:24:05,280 --> 00:24:07,800 don't have a gym, but you have resistance bands, you can still 516 00:24:07,800 --> 00:24:08,880 get a really good strength workout. 517 00:24:08,880 --> 00:24:11,920 And with even just resistance bands, I usually incorporate 518 00:24:11,920 --> 00:24:15,200 that kind of stuff into the whole strength workout as well 519 00:24:15,200 --> 00:24:17,280 as the gym stuff. Love that you're saying that 520 00:24:17,280 --> 00:24:20,080 because when I was just in Chicago, when I was running the 521 00:24:20,080 --> 00:24:22,920 Shake Out run with some of the elite runners, they do the exact 522 00:24:22,920 --> 00:24:27,840 same post run routine movements that you do for mobility and all 523 00:24:27,840 --> 00:24:29,640 that. So that really reminded me of 524 00:24:29,640 --> 00:24:31,200 you. I actually took some videos I 525 00:24:31,200 --> 00:24:32,800 was going to send them to you because they were doing like the 526 00:24:32,840 --> 00:24:34,360 A skips, B skip step kind of thing. 527 00:24:34,800 --> 00:24:35,880 That's kind of cool. Yeah, right. 528 00:24:36,480 --> 00:24:39,040 That stuff helps a lot and that's a good warm up to do 529 00:24:39,040 --> 00:24:40,680 before you do like heavy lifting. 530 00:24:40,680 --> 00:24:44,200 Oh, good to know. All right, so with all that, so 531 00:24:44,200 --> 00:24:48,080 if, and I know you do that because you when you have 532 00:24:48,080 --> 00:24:50,560 clients or potential clients, you sit down with them and you 533 00:24:50,560 --> 00:24:53,360 talk with them and you kind of analyze what is going on and how 534 00:24:53,360 --> 00:24:55,840 you can help them. If you determine that the issue 535 00:24:55,840 --> 00:24:59,320 was lack of fitness for the goal, what's the immediate 536 00:24:59,360 --> 00:25:01,520 actionable step? Do you adjust their current 537 00:25:01,520 --> 00:25:04,800 training phases or do you plan on a completely different focus 538 00:25:04,800 --> 00:25:07,240 for the next block? Something like more speed work 539 00:25:07,240 --> 00:25:10,560 or versus more endurance? Yeah, well, usually it depends 540 00:25:10,560 --> 00:25:13,360 on what they want to, what their next goal is. 541 00:25:13,640 --> 00:25:17,240 Like, I always recommend if you finish a marathon, it's good to 542 00:25:17,240 --> 00:25:19,400 like, give yourself a little break from the marathon at least 543 00:25:19,400 --> 00:25:21,360 for six months before, like you race again. 544 00:25:21,360 --> 00:25:23,480 So I'll kind of ask them what they want to do and make some 545 00:25:23,480 --> 00:25:25,960 suggestions too. It's really all about like what 546 00:25:25,960 --> 00:25:28,360 their goals are and what they're hoping to achieve. 547 00:25:28,360 --> 00:25:30,880 Maybe after the marathon. Like of course they're going to 548 00:25:30,880 --> 00:25:34,960 get a break like a week of like active recovery or or off. 549 00:25:34,960 --> 00:25:37,640 So I usually give some walks, some foam rolling, mobility, 550 00:25:37,640 --> 00:25:39,960 stuff like that to do. But then after that, we'll kind 551 00:25:39,960 --> 00:25:42,320 of like, yeah, we can focus on maybe weaknesses. 552 00:25:42,320 --> 00:25:45,160 If they need more lactate threshold work, we always need 553 00:25:45,160 --> 00:25:47,600 that. But maybe just focusing on maybe 554 00:25:47,600 --> 00:25:50,200 they need more speed, maybe they need more endurance. 555 00:25:50,520 --> 00:25:54,280 We'll work on that after the marathon and four half and maybe 556 00:25:54,280 --> 00:25:57,160 build them up for some short races and then before building 557 00:25:57,160 --> 00:25:58,600 them up for another big race again. 558 00:25:58,600 --> 00:26:01,600 Perfect, perfect. And I guess my last question 559 00:26:01,600 --> 00:26:05,720 with all that said is after you've done this final analysis 560 00:26:06,200 --> 00:26:10,440 and you decide to coach these people or not, what is the most 561 00:26:10,440 --> 00:26:13,800 important mindset shift or take away that you give the athletes 562 00:26:13,800 --> 00:26:17,080 to ensure that they apply that hard learned lesson without 563 00:26:17,080 --> 00:26:20,560 losing confidence or dwell on these negative results that they 564 00:26:20,560 --> 00:26:21,880 just had? Yeah, yeah. 565 00:26:21,880 --> 00:26:24,840 So we'll always look at the positive, like what went right 566 00:26:25,080 --> 00:26:28,680 and, you know, maybe the race was or wasn't a reflection of 567 00:26:28,680 --> 00:26:30,600 what their training was and what they could do. 568 00:26:30,600 --> 00:26:33,680 But the good thing is that there's always more races and 569 00:26:33,680 --> 00:26:36,640 all the training that they they put through and all the efforts 570 00:26:36,640 --> 00:26:39,640 they put through for that race will carry them over to the next 571 00:26:39,640 --> 00:26:41,240 race too. And not like every training 572 00:26:41,240 --> 00:26:44,920 cycle helps you for the next. So as long as they're not taking 573 00:26:44,920 --> 00:26:47,280 like months and months off or running, like, you know, taking 574 00:26:47,280 --> 00:26:50,280 that week off and then maybe easing back into it for a couple 575 00:26:50,280 --> 00:26:52,600 weeks, they can still come back stronger than ever. 576 00:26:52,640 --> 00:26:55,840 And I know you know, it's always disappointing when you don't hit 577 00:26:55,840 --> 00:26:59,920 your goal, but as long as you believe and your body or your 578 00:26:59,920 --> 00:27:04,440 mind will do everything it takes to hit that goal the next time 579 00:27:04,520 --> 00:27:07,080 and you'll probably be more, even more motivated to hit it. 580 00:27:07,080 --> 00:27:09,760 And never give up love. It thank you so much, Erica. 581 00:27:09,760 --> 00:27:13,000 And if somebody wants to find you online, how can they best do 582 00:27:13,000 --> 00:27:14,080 that? Yeah, for sure. 583 00:27:14,080 --> 00:27:17,920 They can find me on either Instagram at Erica Whites runs, 584 00:27:18,160 --> 00:27:23,960 That's Erica with the C and then WEITZ Whites runs and or they 585 00:27:23,960 --> 00:27:27,920 can check out me on Facebook, Erica Whites WEITZ. 586 00:27:27,920 --> 00:27:29,960 They can also check out my website at 587 00:27:29,960 --> 00:27:34,200 exclusiveendurance.com and that's two ES in the middle or 588 00:27:34,360 --> 00:27:38,720 the other one e-mail at Erica at exclusiveendurance.com. 589 00:27:38,720 --> 00:27:41,640 And yeah, feel free to reach out even if you have questions or 590 00:27:41,640 --> 00:27:43,200 want to book a free consultation. 591 00:27:43,360 --> 00:27:45,360 That'll be awesome. And we will put all that in the 592 00:27:45,360 --> 00:27:47,560 show notes. Thank you, Erica for speaking 593 00:27:47,560 --> 00:27:48,960 with me again. Thanks so much Letty. 594 00:27:48,960 --> 00:27:54,200 Thanks for having me. Thank you, Erica, for coming on 595 00:27:54,200 --> 00:27:57,600 and enlightening us with your wisdom of what happens after the 596 00:27:57,600 --> 00:28:00,800 race and assure as that you as a running coach are not done with 597 00:28:00,800 --> 00:28:04,720 your work once your athletes at the starting line. 598 00:28:04,720 --> 00:28:08,280 Good coaches always go back and kind of go over, even if it was 599 00:28:08,280 --> 00:28:10,560 a pleasant race, right? Yeah, it's good to have a coach 600 00:28:10,560 --> 00:28:12,360 with follow through. Yeah, that is. 601 00:28:12,360 --> 00:28:14,240 So lady, what else is going on in your life? 602 00:28:14,680 --> 00:28:18,840 So, yeah, so now that we are done with the fall marathons, we 603 00:28:18,840 --> 00:28:21,760 are, I guess, looking at what marathons let us in. 604 00:28:21,760 --> 00:28:24,520 There's a lot of lotteries coming up. 605 00:28:24,520 --> 00:28:27,680 I know Sydney just had their selection. 606 00:28:27,680 --> 00:28:30,880 And if you were trying to run Sydney and now I'm trying to run 607 00:28:30,880 --> 00:28:33,880 Sydney via charity or tour operator, that's something 608 00:28:33,880 --> 00:28:37,640 that's on your mind. Also, Berlin lotteries and 609 00:28:37,640 --> 00:28:41,560 Chicago lotteries are still open at this point, so stay tuned for 610 00:28:41,560 --> 00:28:43,080 that. Or if you haven't applied yet, 611 00:28:43,080 --> 00:28:45,080 you know, just make sure you check that application window, 612 00:28:45,080 --> 00:28:47,560 make sure that you put in your entry. 613 00:28:48,040 --> 00:28:52,360 For me personally, now this year is coming to a slow down, except 614 00:28:52,360 --> 00:28:55,880 for obviously this is a podcast where I'm currently at the 615 00:28:56,040 --> 00:28:59,640 running conference in Amsterdam because we are interviewing Dean 616 00:28:59,640 --> 00:29:01,720 Carnazas there. So this is future that he's 617 00:29:01,720 --> 00:29:03,800 talking to. And we're also still actively 618 00:29:03,800 --> 00:29:07,040 planning our trip to Kenya coming up this February. 619 00:29:07,040 --> 00:29:09,640 Explain your Kenya trip again to people that don't know. 620 00:29:10,000 --> 00:29:12,040 Yeah. So we are hosting a running camp 621 00:29:12,040 --> 00:29:17,040 in Kenya from from February 16th through February 25. 622 00:29:17,320 --> 00:29:21,000 We're going to be in A10 Kenya, which is the running hub and the 623 00:29:21,080 --> 00:29:24,520 Mecca arguably of all the distance running. 624 00:29:24,520 --> 00:29:26,760 We're going to be there for these ten days, nine nights, 625 00:29:26,960 --> 00:29:30,560 staying at a camp where we have Pacers available. 626 00:29:30,640 --> 00:29:34,680 We have a cultural immersion happening where we visit places 627 00:29:34,680 --> 00:29:38,520 every day, up to two runs a day and lots of seminars. 628 00:29:38,520 --> 00:29:41,160 So it's going to be super awesome and a really great way 629 00:29:41,160 --> 00:29:45,160 of getting to know Kenya if you feel like you want to travel. 630 00:29:45,160 --> 00:29:47,360 A run trip, yes. So if anyone wants to sign up, 631 00:29:47,480 --> 00:29:50,320 they should talk to Eddie. Yes, you can go to our website 632 00:29:50,320 --> 00:29:53,080 runcampkenya.com and check it out. 633 00:29:53,080 --> 00:29:57,400 And obviously, like Ryan said, message me via Instagram any 634 00:29:57,400 --> 00:30:00,640 questions that you may have and hopefully I can answer them for 635 00:30:00,640 --> 00:30:02,240 you. All right, so anything else? 636 00:30:02,240 --> 00:30:05,000 No, Ryan, that should wrap it up for this week. 637 00:30:05,000 --> 00:30:06,640 Thank you so much for tuning in and. 638 00:30:06,640 --> 00:30:08,480 With that, have a good. Week of running. 639 00:30:12,480 --> 00:30:14,960 Thanks for tuning in. For more information, go to 640 00:30:14,960 --> 00:30:20,680 www.marathonrunningpodcast.com or check us out on all channels.