1 00:00:00,040 --> 00:00:03,680 You're listening to episode 262 of the Marathon Running Podcast. 2 00:00:03,880 --> 00:00:06,880 In this episode, we're going to talk to Coach Ron Mann about 3 00:00:06,880 --> 00:00:09,440 elite strategies you can apply to your own running. 4 00:00:09,920 --> 00:00:12,880 This is the Marathon Running Podcast with Letty and Ryan. 5 00:00:13,880 --> 00:00:16,600 Join us for weekly content on all things running and let us 6 00:00:16,600 --> 00:00:20,320 take you from the starting line to the finish line and beyond. 7 00:00:25,280 --> 00:00:27,840 Hey runners, and welcome to episode 262. 8 00:00:27,840 --> 00:00:29,360 My name is. Letty, my name is Ryan. 9 00:00:29,760 --> 00:00:33,440 And welcome to our very special episode because not only is 10 00:00:33,440 --> 00:00:39,760 today episode 262, which is 26.2 symbolic the marathon, it is 11 00:00:39,760 --> 00:00:43,680 also our podcast anniversary. 5th year anniversary. 12 00:00:43,880 --> 00:00:47,440 Yes, so happy anniversary, Ryan. Happy anniversary to you, Letty. 13 00:00:47,920 --> 00:00:52,040 So we are not gonna do what I initially wanted to do, which 14 00:00:52,040 --> 00:00:54,440 was talk about the podcast for a whole episode. 15 00:00:54,440 --> 00:00:56,840 You guys don't want to hear that, but we're going to do 16 00:00:56,840 --> 00:00:58,600 something else. You're going to do an Instagram 17 00:00:58,600 --> 00:01:00,400 post for the anniversary? I am. 18 00:01:00,400 --> 00:01:03,840 I'm going to get us a cake just like I do every year, and this 19 00:01:03,840 --> 00:01:06,520 year I'm going to put the correct number on it, which. 20 00:01:06,520 --> 00:01:08,960 Is. 5. So although. 21 00:01:08,960 --> 00:01:12,320 We've completed five years. This is not like a baby where 22 00:01:12,320 --> 00:01:14,440 that baby would now turn 6. No. 23 00:01:14,520 --> 00:01:18,040 When a kid is born, they're not 1 immediately. 24 00:01:18,200 --> 00:01:21,400 They're not one until after the first year of being born. 25 00:01:21,400 --> 00:01:24,720 When they're five, it's after the 5th year that they've been 26 00:01:24,720 --> 00:01:27,720 around this world. So are you saying it is kind of 27 00:01:27,720 --> 00:01:29,040 the same as a kid? Yes. 28 00:01:29,400 --> 00:01:31,880 Way beyond my. I don't know why you have it 29 00:01:31,880 --> 00:01:34,800 messed up like. Here's here's why I'm confused 30 00:01:35,080 --> 00:01:39,520 because whenever I upload the podcast I have season blank 31 00:01:39,520 --> 00:01:44,520 podcast number so and so so season 1 was in the first year. 32 00:01:44,520 --> 00:01:46,960 Yes. So we would be on Season 6 now. 33 00:01:47,400 --> 00:01:49,760 Now we're going to be on because it's so that's why I'm confused. 34 00:01:49,760 --> 00:01:52,960 OK, I guess I can see that. But like you don't turn 1 when 35 00:01:52,960 --> 00:01:55,720 you come out of the womb. I'm like happy 1st birthday and 36 00:01:55,720 --> 00:01:58,480 the baby's like I don't know. I don't know why. 37 00:01:58,480 --> 00:01:59,840 We got to drop this. OK. 38 00:02:00,040 --> 00:02:02,400 So complicated, but yeah, here we are. 39 00:02:02,400 --> 00:02:04,720 That's where we host podcast and not Math Hour. 40 00:02:06,320 --> 00:02:08,759 Which we could do that too, but no, we've done it for five 41 00:02:08,759 --> 00:02:11,720 years, which is then our fifth anniversary. 42 00:02:11,720 --> 00:02:14,040 Yes, and wow, we've come a long way. 43 00:02:14,040 --> 00:02:16,600 I mean, I think I'm about to take down the first few 44 00:02:16,600 --> 00:02:18,440 episodes. Because they are just so. 45 00:02:18,800 --> 00:02:21,760 Awful and make me cringe every time I even start them. 46 00:02:21,920 --> 00:02:24,880 At the same time, you know, there goes something to say 47 00:02:24,880 --> 00:02:27,920 about how raw everything was back when I started that podcast 48 00:02:27,920 --> 00:02:31,920 with Angela and we were recording in her apartment in 49 00:02:31,920 --> 00:02:35,440 different rooms from our cell phones, talking to each other, 50 00:02:35,440 --> 00:02:38,080 not editing it and just throwing it online. 51 00:02:38,080 --> 00:02:41,160 Yeah. To now where we own a whole 52 00:02:41,160 --> 00:02:44,080 building with a studio in it. Wait, no we don't. 53 00:02:46,280 --> 00:02:47,800 I was like, where's this building? 54 00:02:47,800 --> 00:02:50,720 With the studio? You own a corner in the house 55 00:02:50,720 --> 00:02:54,840 with a cheap desk and a laptop. That's considered studio. 56 00:02:55,040 --> 00:02:58,840 Studio quality audio. You have good quality audio, you 57 00:02:58,840 --> 00:03:02,240 got nice microphones and a good you got a good laptop. 58 00:03:02,320 --> 00:03:04,040 And that's really all you need. And I got. 59 00:03:04,440 --> 00:03:06,040 Most of all. A good attitude. 60 00:03:06,040 --> 00:03:08,440 Yes, we don't even have soundproofing on the walls. 61 00:03:08,560 --> 00:03:10,280 We don't need it, it's never echoey. 62 00:03:10,280 --> 00:03:13,480 We have great microphones and I have become an expert in audio 63 00:03:13,480 --> 00:03:15,640 engineering. You are the expert lady. 64 00:03:15,640 --> 00:03:18,560 So we've been around for five years, we have this weekly 65 00:03:18,560 --> 00:03:21,000 podcast, haven't missed an episode yet, and I'm not 66 00:03:21,000 --> 00:03:23,240 planning on doing so. Even if I'm on my deathbed, I'm 67 00:03:23,240 --> 00:03:25,600 going to have Ryan continue recording it. 68 00:03:25,600 --> 00:03:28,480 You're the Raven of podcasters. And and it's about. 69 00:03:28,480 --> 00:03:32,120 All things running and over the years we've gotten amazing 70 00:03:32,240 --> 00:03:34,080 people talking on these podcasts. 71 00:03:34,080 --> 00:03:36,400 We have very inspirational stories. 72 00:03:36,400 --> 00:03:41,320 We have nutritionist coaches and today we have a very exciting 73 00:03:41,600 --> 00:03:44,520 podcast with Coach Ron Mann, who's. 74 00:03:44,600 --> 00:03:47,240 That so coach. Ron Mann, thank you for asking 75 00:03:47,240 --> 00:03:51,160 is John Career's coach. John Career won the Chicago 76 00:03:51,160 --> 00:03:55,200 Marathon last year and he won the Boston Marathon this year, 77 00:03:55,480 --> 00:03:59,880 and he has no plans of stopping Coach Run Man also coached John 78 00:03:59,880 --> 00:04:04,120 Career's brother Wesley Career through his career. 79 00:04:05,720 --> 00:04:06,920 That wasn't good. That was good, huh, He? 80 00:04:06,920 --> 00:04:10,640 Coached him through his running career, and he also won the 81 00:04:10,640 --> 00:04:12,720 Boston Marathon. So I've said this before in the 82 00:04:12,720 --> 00:04:15,000 podcast that, you know, this is the first time that we actually 83 00:04:15,000 --> 00:04:18,240 see two brothers winning the Boston Marathon, which is 84 00:04:18,240 --> 00:04:20,279 really, really cool. But anyway, I reached out to 85 00:04:20,279 --> 00:04:23,280 him. He is super nice and we talked 86 00:04:23,280 --> 00:04:27,520 about his coaching journey and also about how his coaching can 87 00:04:27,520 --> 00:04:31,600 help you listeners in your own running journey because that's 88 00:04:31,600 --> 00:04:34,360 really what this is all about. We want to help the community, 89 00:04:34,360 --> 00:04:37,080 so that's that. I mean he seems to be able to 90 00:04:37,080 --> 00:04:39,800 coach the the winners of the marathon, so who better to? 91 00:04:39,800 --> 00:04:42,040 Ask exactly so you. Want to get into it? 92 00:04:42,200 --> 00:04:44,080 Sure. So without any further ado, 93 00:04:44,120 --> 00:04:47,160 we're now going to play our conversation with coach Ron 94 00:04:47,160 --> 00:04:52,240 Mann. All right, so I'm on here with 95 00:04:52,240 --> 00:04:55,240 Coach Ron Mann. Thank you so much for joining me 96 00:04:55,240 --> 00:04:58,200 today. Oh, you're so welcome. 97 00:04:58,200 --> 00:05:01,600 I'm so glad to have an opportunity to meet you and get 98 00:05:01,600 --> 00:05:04,520 to know you a little better. No, I, I love that you're saying 99 00:05:04,520 --> 00:05:06,000 that. I feel super honored that you'd, 100 00:05:06,280 --> 00:05:10,040 you know, agreed to come on my podcast and I want to kind of 101 00:05:10,040 --> 00:05:12,840 hop into your background to start with a little bit. 102 00:05:12,840 --> 00:05:16,560 Currently you're coaching John Courier and one more athlete. 103 00:05:16,920 --> 00:05:19,120 Obviously everyone knows John Courier now. 104 00:05:19,120 --> 00:05:24,160 He just won the Boston Marathon. He won the Chicago Marathon last 105 00:05:24,160 --> 00:05:27,640 year and he's establishing this for himself. 106 00:05:27,640 --> 00:05:31,560 When I did his shakeout run with him in Boston, he told me he was 107 00:05:31,560 --> 00:05:35,320 going to win Boston. I ran with him in Chicago prior 108 00:05:35,320 --> 00:05:37,000 to the race and he has the confidence. 109 00:05:37,000 --> 00:05:38,280 He said he was going to win that too. 110 00:05:38,520 --> 00:05:42,480 And everything is coming true. And so I'm very excited to kind 111 00:05:42,480 --> 00:05:45,480 of hop into seeing what his training looks like. 112 00:05:45,480 --> 00:05:48,280 But before we do that, let's talk about you a little bit and 113 00:05:48,440 --> 00:05:52,280 tell me how you got involved in run coaching and then also 114 00:05:52,280 --> 00:05:55,680 coaching these athletes. Wesley Career his John's brother 115 00:05:55,680 --> 00:06:00,920 that had won Boston as well. Well, my background goes way 116 00:06:00,920 --> 00:06:05,960 back and, and those of that are watching the podcast, if they're 117 00:06:05,960 --> 00:06:10,520 really interested in what my background is, they can read the 118 00:06:10,520 --> 00:06:11,880 book. It's called Running up the 119 00:06:11,880 --> 00:06:17,200 Mountain, which is about Northern Arizona University and 120 00:06:17,200 --> 00:06:20,960 the, and the elevation of that program to where it is today. 121 00:06:21,240 --> 00:06:25,560 But the beginning of that book starts out with who and what I 122 00:06:25,560 --> 00:06:27,640 am. And I started as a high school 123 00:06:27,640 --> 00:06:32,120 runner in Phoenix, AZ, was recruited to Northern Arizona 124 00:06:32,120 --> 00:06:37,480 University, and when I went to Northern Arizona University for 125 00:06:37,480 --> 00:06:43,840 the first time as a 18 year old freshman, I moved into the dorms 126 00:06:43,840 --> 00:06:47,960 a little bit early. This was 1968 and I moved into 127 00:06:47,960 --> 00:06:53,520 the dorms early and at that time there were some distance 128 00:06:53,520 --> 00:06:57,960 runners, elite distance runners, training in Flagstaff. 129 00:06:58,560 --> 00:07:02,680 There were four of them that I got to know quite well, and all 130 00:07:02,680 --> 00:07:06,520 of them were Olympians already chosen for the 1968 Olympic 131 00:07:06,520 --> 00:07:09,720 Game. So my early introduction into 132 00:07:09,720 --> 00:07:14,120 high level running included Billy Mills who was the Olympic 133 00:07:14,120 --> 00:07:20,400 gold medalist at 10,000 meters in 1964, George Young who won 134 00:07:20,400 --> 00:07:26,040 the 1968 bronze medal in the steeplechase, Conrad Nightingale 135 00:07:26,040 --> 00:07:31,520 who was a steeplechase also, and the the 4th 1. 136 00:07:33,080 --> 00:07:37,240 Billy Mills, John Bill, Who's the 4th? 137 00:07:37,240 --> 00:07:38,960 Come on, I'm not getting the 4th one. 138 00:07:39,200 --> 00:07:44,440 I'll get it in a minute anyway. But those runners were very 139 00:07:44,920 --> 00:07:49,720 influential in my training thoughts early on in my life. 140 00:07:50,200 --> 00:07:57,720 And then as I was in Flagstaff, AZ as a coach there, the idea of 141 00:07:57,720 --> 00:08:02,840 using altitude training became prevalent and so many people 142 00:08:02,840 --> 00:08:05,240 were moving to Flagstaff and training. 143 00:08:05,240 --> 00:08:09,120 And one of those was a Kenyan distance runner. 144 00:08:09,600 --> 00:08:14,040 That was Ibrahim Hussein, who was training for the Boston 145 00:08:14,040 --> 00:08:16,440 Marathon. He won the Boston Marathon 146 00:08:17,080 --> 00:08:22,440 previously, but he came and trained under me for one year 147 00:08:22,440 --> 00:08:27,200 and then he ended up winning his third Boston Marathon. 148 00:08:27,200 --> 00:08:32,000 So I Abraham was my first Boston Marathon champion. 149 00:08:32,559 --> 00:08:39,320 Then when a few years later, a young man contacted me from 150 00:08:39,320 --> 00:08:43,760 Germany and he said I would like to come and train in Flagstaff. 151 00:08:44,280 --> 00:08:47,320 I'm looking for a place to live. Can you find me a place to live? 152 00:08:47,320 --> 00:08:50,600 And I said certainly you can come and live with me. 153 00:08:50,600 --> 00:08:54,360 His name was Dieter Baumann. Dieter Baumann ended up winning 154 00:08:54,360 --> 00:08:58,920 the gold medal in 1992 at 5000 meters for Germany. 155 00:08:59,240 --> 00:09:02,360 So all of these people gave me different influences. 156 00:09:02,360 --> 00:09:06,480 So I got the influence of American distance training 157 00:09:06,480 --> 00:09:11,840 through the Americans. I got the induction into Kenyan 158 00:09:11,840 --> 00:09:16,960 training from Abraham and then I got the induction into the 159 00:09:16,960 --> 00:09:20,680 European value system and training methods through Dieter 160 00:09:20,680 --> 00:09:25,960 Baumann. So I, I'm sort of a, a porridge 161 00:09:25,960 --> 00:09:31,480 pot of my training methods. And I, so I, I then became very 162 00:09:31,480 --> 00:09:36,240 involved in USA track and field and had the privilege of, of, of 163 00:09:36,600 --> 00:09:41,480 working with Joe V Hill and, and all of the people that, and a 164 00:09:41,480 --> 00:09:45,160 guy by the name of Dave Martin, who is a, a physiologist that 165 00:09:45,160 --> 00:09:50,000 wrote the great book distance running and, and he's a research 166 00:09:50,000 --> 00:09:54,480 physiologist or was. So I got all of this information 167 00:09:55,280 --> 00:09:57,040 from a variety of different people. 168 00:09:57,040 --> 00:10:02,440 And so I I begin to put that into my training methods at the 169 00:10:02,440 --> 00:10:07,640 university level and then most collegiately into the work with 170 00:10:08,480 --> 00:10:11,480 marathoners. That's super interesting and 171 00:10:11,480 --> 00:10:15,120 sounds very well-rounded because it seems like everybody that you 172 00:10:15,120 --> 00:10:20,120 have had some kind of influence on or, or spoken with, suddenly 173 00:10:20,120 --> 00:10:22,920 they are winning. So my other question is, since 174 00:10:22,920 --> 00:10:27,120 you know that I'm always curious about the anatomy of elite 175 00:10:27,120 --> 00:10:30,440 runners and my husband and I talk about it all the time, that 176 00:10:30,440 --> 00:10:36,400 there's such a little separation between the runners that run the 177 00:10:36,400 --> 00:10:39,920 2O fives and the 2O twos, for example. 178 00:10:39,920 --> 00:10:43,800 So in your opinion, what's the what is it that separates those 179 00:10:43,840 --> 00:10:47,400 from the ones that are just a couple of minutes behind? 180 00:10:49,400 --> 00:10:54,200 I I think that I have a very clear philosophy. 181 00:10:54,200 --> 00:10:59,160 It's mind, body and soul and that makes a runner and you have 182 00:10:59,160 --> 00:11:01,720 to have all three. You've got to have the mind, you 183 00:11:01,720 --> 00:11:06,200 got to be intelligent enough to run your race plan. 184 00:11:06,760 --> 00:11:09,120 You've got to have a very fit body. 185 00:11:09,120 --> 00:11:15,000 And then thirdly, and probably one of the things that was 186 00:11:15,000 --> 00:11:21,560 impressive about John's win and it, it signified what the career 187 00:11:21,560 --> 00:11:28,840 family is made of is that when he fell it, it, it didn't cross 188 00:11:28,840 --> 00:11:31,680 his mind that he wasn't going to finish that race. 189 00:11:31,680 --> 00:11:37,800 He got up and persevered. And so Wesley, one of the early 190 00:11:37,800 --> 00:11:42,360 conversations that Wesley and I had about the Chicago Marathon, 191 00:11:42,360 --> 00:11:45,800 when he got second, I said, Wesley, you could have won that 192 00:11:45,800 --> 00:11:49,040 race. He said, I know, but my mind 193 00:11:49,040 --> 00:11:54,640 broke at 818 miles. And so he he couldn't lock in. 194 00:11:54,640 --> 00:12:02,440 So then when he got to Chicago, to Boston that next spring and 195 00:12:02,440 --> 00:12:06,560 it was a hot day and he was 2 minutes back, he went into that 196 00:12:06,560 --> 00:12:11,200 spot and went into his soul. And, and if you talk to Wesley, 197 00:12:11,200 --> 00:12:15,480 he would say, I prayed my way home at the Boston Marathon. 198 00:12:15,480 --> 00:12:21,480 And so he you've got to have that inner strength that tells 199 00:12:21,480 --> 00:12:24,680 you I'm going to win and I'm going to run fast. 200 00:12:25,920 --> 00:12:29,520 And then I guess my follow up question with that is when you 201 00:12:29,520 --> 00:12:33,560 coach your runners, you're obviously doing something but 202 00:12:33,560 --> 00:12:35,520 giving them just running workouts. 203 00:12:35,520 --> 00:12:39,000 How do you make sure that they have that soul part, that they 204 00:12:39,000 --> 00:12:43,280 are strong like that? Well, that's an interesting 205 00:12:43,280 --> 00:12:46,720 question. Is that the athlete you, 206 00:12:47,440 --> 00:12:51,400 somebody asked me a long time ago, what events do you coach? 207 00:12:51,800 --> 00:12:54,800 And I said, I don't coach events by coach people. 208 00:12:55,480 --> 00:12:58,200 And so each person is a little bit different. 209 00:12:58,200 --> 00:13:00,640 John is different than Wesley is. 210 00:13:01,000 --> 00:13:03,320 Wesley is different than Edwin is. 211 00:13:03,720 --> 00:13:07,160 All of the runners that I work with are a little bit different. 212 00:13:07,160 --> 00:13:10,880 So you got to find their sweet spot and what it is that 213 00:13:10,880 --> 00:13:14,560 motivates them and and where their soul is. 214 00:13:14,560 --> 00:13:18,480 And and that's one of the things, you know, I was asked 215 00:13:18,560 --> 00:13:23,200 early on, you know, how did John career make the great jump from 216 00:13:24,320 --> 00:13:30,080 two O 5 down to two O 2? Well, he, we had to teach him 217 00:13:30,080 --> 00:13:33,640 how to win. And so that's why we went to the 218 00:13:33,800 --> 00:13:38,880 Boilermaker race last year and then on to the Falmouth race 219 00:13:38,880 --> 00:13:42,120 last year. And he won both of those. 220 00:13:42,320 --> 00:13:48,320 So then he had a, a position of knowing I know how to win. 221 00:13:49,000 --> 00:13:55,520 And so up until that point, he had run well, but he didn't go 222 00:13:55,520 --> 00:13:58,280 to that extra place. And so you've got to provide 223 00:13:58,280 --> 00:14:02,320 opportunity for them and then find their soul and, and get to 224 00:14:02,320 --> 00:14:04,480 know them. You know, and one of the neat 225 00:14:04,480 --> 00:14:12,040 things about coaching John, he, he's got such a sweet soul in 226 00:14:12,040 --> 00:14:17,640 that I, I'm, I'm not sure you know this, but so he had a child 227 00:14:17,640 --> 00:14:21,800 a year ago February, a little girl. 228 00:14:22,480 --> 00:14:26,960 And so he named his little girl after my wife Charlene. 229 00:14:28,520 --> 00:14:33,920 So that tells you what a great soul he has and his heart for 230 00:14:33,960 --> 00:14:39,960 people. And so when after Chicago, each 231 00:14:39,960 --> 00:14:45,760 year John comes to my house and we just hang out and I get to 232 00:14:45,760 --> 00:14:50,080 know him. So you've got to know the person 233 00:14:50,640 --> 00:14:54,360 and coach the person. And you don't just write 234 00:14:54,360 --> 00:14:58,000 workouts, workouts. There's there's 1000 people who 235 00:14:58,280 --> 00:15:01,080 know it. And now that you've got Strava 236 00:15:01,080 --> 00:15:05,200 and Garmin connect and all of that, everybody knows what 237 00:15:05,200 --> 00:15:07,400 everybody is doing. There is no magic. 238 00:15:07,600 --> 00:15:11,920 It's about coaching the individual athlete and knowing 239 00:15:11,920 --> 00:15:16,520 them and knowing what they need. I love this and I'm going to hop 240 00:15:16,520 --> 00:15:20,320 into that a lot more in a little bit because obviously a lot of 241 00:15:20,600 --> 00:15:23,920 my audience wants to know some practical tips that we can take 242 00:15:23,920 --> 00:15:27,360 away from this conversation and apply for our own running, 243 00:15:27,360 --> 00:15:30,360 which, you know, makes it a little bit tough because 244 00:15:31,320 --> 00:15:34,400 coaching us how to win, there's probably not much of an 245 00:15:34,400 --> 00:15:36,160 opportunity. But like I said, we'll hop into 246 00:15:36,160 --> 00:15:38,520 that. But before we do that, a little 247 00:15:38,520 --> 00:15:42,280 bit more about elite runners. So when you see an elite runner, 248 00:15:42,280 --> 00:15:45,960 say you see a really fast Kenyan person that is currently say 249 00:15:45,960 --> 00:15:52,000 A2O5 runners, what are some key indicators or inherent qualities 250 00:15:52,000 --> 00:15:56,440 that you see in an athlete that suggests that there is potential 251 00:15:56,440 --> 00:16:00,240 to gain more, You know, those crucial couple of minutes? 252 00:16:02,160 --> 00:16:05,920 Called True Grit. You got to find somebody that 253 00:16:05,920 --> 00:16:13,120 has True Grit and they, they have that inner strength and, 254 00:16:13,120 --> 00:16:16,560 and that's something you, you throw a workout at them that, 255 00:16:16,680 --> 00:16:21,960 that they're incapable of doing and then they do it. 256 00:16:22,960 --> 00:16:28,880 And then you, you give them feedback that see, you could do 257 00:16:28,880 --> 00:16:30,880 this when you didn't think you could. 258 00:16:31,200 --> 00:16:35,520 And it was, it's a situation where you just put them in 259 00:16:35,520 --> 00:16:42,560 situations where they've got to learn to be hard on themselves 260 00:16:43,000 --> 00:16:47,440 and, and not give up. And, and you mentioned that, you 261 00:16:47,440 --> 00:16:52,400 know, how do you teach them to win when the normal runner isn't 262 00:16:52,400 --> 00:16:56,560 going to win the marathon? Well, their target time is their 263 00:16:56,560 --> 00:17:02,080 winning, you know, and, and so you set a a time out there. 264 00:17:02,120 --> 00:17:08,720 I have a, a nephew who is trying his first marathon and, and he's 265 00:17:08,720 --> 00:17:12,200 a four hour guy and he's a great young man. 266 00:17:12,200 --> 00:17:17,960 And so he said, Uncle Ron, will you, will you just give me tips? 267 00:17:17,960 --> 00:17:23,280 And I said, sure, because I know his heart, he, he'll be a four 268 00:17:23,280 --> 00:17:25,520 hour. If it's the last thing he does, 269 00:17:25,960 --> 00:17:29,200 he'll, he'll die trying to get that 4 hour mark. 270 00:17:29,200 --> 00:17:33,560 So what you look for is that, that inner, inner strength. 271 00:17:33,560 --> 00:17:36,960 And so for the normal runner, that's something that you have 272 00:17:36,960 --> 00:17:42,160 to work on on a daily basis. And one of my favorite books is, 273 00:17:42,680 --> 00:17:48,000 is Make Your Bed. And it's about you get up in the 274 00:17:48,000 --> 00:17:50,800 morning and the first thing you do is make your bed. 275 00:17:51,240 --> 00:17:55,640 So, you know, and, and I learned early on from George Young. 276 00:17:55,640 --> 00:18:00,160 George Young was a very, very tough man. 277 00:18:00,240 --> 00:18:04,400 And he, he learned, OK, you get up in the morning. 278 00:18:04,400 --> 00:18:07,600 It doesn't matter whether it's snowing or raining or what it 279 00:18:07,600 --> 00:18:11,680 is, I'm going out there and I'm going to do my run, Six Mile 280 00:18:11,680 --> 00:18:13,320 run. And each morning he would try 281 00:18:13,320 --> 00:18:17,200 and run in Six Mile run a little bit faster than he did the last 282 00:18:17,200 --> 00:18:19,280 time. So it's a matter of competing 283 00:18:19,280 --> 00:18:23,360 with yourself. Yes, I guess I'm not having 284 00:18:23,520 --> 00:18:27,360 excuses and cop outs, right? Because when I was in Kenya, I 285 00:18:27,360 --> 00:18:31,640 was talking to Vincent Caputo and I just wanted to know what 286 00:18:31,640 --> 00:18:34,000 is it that they think about when things get hard? 287 00:18:34,000 --> 00:18:38,400 Because obviously when I go out and I run, I think mentally 288 00:18:38,400 --> 00:18:41,040 maybe I'm a little bit weaker than the average runner. 289 00:18:41,040 --> 00:18:43,440 I'm not very competitive with myself when it comes to running 290 00:18:43,440 --> 00:18:46,040 and everything else I do, lawyering, whatever, I'm very 291 00:18:46,040 --> 00:18:47,760 competitive. But when it comes to running, 292 00:18:47,760 --> 00:18:51,400 I'm very forgiving with myself. So if I set out to run a 10 mile 293 00:18:51,400 --> 00:18:54,880 run and, and I'm just not feeling it, then I'm OK just 294 00:18:54,880 --> 00:18:57,440 quitting. So I wanted to know what is it 295 00:18:57,440 --> 00:19:00,160 that you do or what is it that you tell your mind when you have 296 00:19:00,160 --> 00:19:02,720 those thoughts? And it was like I had to re 297 00:19:02,720 --> 00:19:04,440 explain the question. At first I thought it was a 298 00:19:04,440 --> 00:19:06,760 language barrier that I didn't understand what I was talking 299 00:19:06,760 --> 00:19:08,400 about. But I guess it never really 300 00:19:08,400 --> 00:19:11,120 crosses their mind. If their training plan says I'm 301 00:19:11,120 --> 00:19:14,720 going to run 2121 kilometers today, that's what they do. 302 00:19:14,920 --> 00:19:17,600 And there is no oh, maybe I should cut it shorter. 303 00:19:18,240 --> 00:19:21,520 No. Well, and, and that's a people 304 00:19:21,520 --> 00:19:24,840 ask what makes the Kenyan runners so good? 305 00:19:25,320 --> 00:19:29,360 And, and people who have never been to Kenya don't understand 306 00:19:29,360 --> 00:19:31,280 that. You know, when when you go over 307 00:19:31,280 --> 00:19:36,560 there and, and you're going to follow the kids to school and 308 00:19:36,560 --> 00:19:41,160 you see kids walking to school 6 miles each day back and forth to 309 00:19:41,160 --> 00:19:43,960 school. And then there are other young 310 00:19:44,160 --> 00:19:48,720 kids standing alongside the road who can't afford the uniforms 311 00:19:48,720 --> 00:19:54,280 that are standing there just envying those those runners or 312 00:19:54,280 --> 00:19:57,920 those athletes that are getting an opportunity to go to school. 313 00:19:58,200 --> 00:20:04,200 So it's inbred into their culture to be happy with 314 00:20:04,200 --> 00:20:08,600 whatever you have. And it may be not very much, but 315 00:20:08,800 --> 00:20:10,600 you're happy to have what you have. 316 00:20:10,760 --> 00:20:16,760 And so there's a joy in their heart that we somehow have lost 317 00:20:16,760 --> 00:20:21,600 that somewhat in America. So now let's talk about what how 318 00:20:21,600 --> 00:20:25,840 we can apply some running advice from what you have been saying 319 00:20:25,840 --> 00:20:30,160 and what you will say to our runners in the audience. 320 00:20:30,480 --> 00:20:34,120 Obviously, we're not going to have the opportunity to win a 321 00:20:34,120 --> 00:20:36,760 race, so we're not going to learn how to win per SE. 322 00:20:36,880 --> 00:20:41,400 What are some other ways of us feeling like we're winning so we 323 00:20:41,400 --> 00:20:46,520 can also have that sole part of running to continue to push and 324 00:20:46,520 --> 00:20:48,320 get faster? Sure. 325 00:20:48,680 --> 00:20:53,480 And and I think what you do is, is you set a goal out like 326 00:20:53,480 --> 00:20:58,680 whether it's 4 hours or three hours or two hours and 30 you, 327 00:20:58,880 --> 00:21:03,920 you set intermediate goals along the way also. 328 00:21:04,360 --> 00:21:07,840 And that, you know, you, you say, OK, I'm going to run a, a 329 00:21:07,840 --> 00:21:13,200 5K and I'm going to try and hit this time at a local 5K. 330 00:21:13,200 --> 00:21:18,320 And then you go and I hit another race that's maybe a 10K 331 00:21:18,320 --> 00:21:22,160 or something like that. Or even in, in the marathon 332 00:21:22,160 --> 00:21:26,000 itself, you can have intermediate goals and you know, 333 00:21:26,320 --> 00:21:30,400 write it on the back of your hand or, or whatever what those 334 00:21:30,400 --> 00:21:32,640 are. You know what, I'm going to run 335 00:21:32,800 --> 00:21:36,560 the 1st 5K in this and see that as a goal. 336 00:21:36,800 --> 00:21:41,680 And then intermediate goals as you go through the race is, is 337 00:21:41,680 --> 00:21:45,440 very important in order to, and we do the same thing with the 338 00:21:45,440 --> 00:21:47,720 elite runners. You know, I mean, we had a race 339 00:21:47,720 --> 00:21:52,040 plan for John all the way through and, and, and you know, 340 00:21:52,720 --> 00:21:58,320 you, you run that race plan, but it ultimately what you say is 341 00:21:59,080 --> 00:22:05,040 how do you feel on that day? And then on that day, set a, a 342 00:22:05,440 --> 00:22:10,520 goal And whether it's, you know, around your block, you know, I'm 343 00:22:10,520 --> 00:22:16,040 going to run such and such for that run around the block. 344 00:22:16,280 --> 00:22:19,800 And then, you know, 2 weeks later, you're going to run it 345 00:22:19,800 --> 00:22:24,560 around the block and, and try and run 5 seconds faster. 346 00:22:24,960 --> 00:22:28,320 You set intermediate goals. And and that's why we do 347 00:22:28,320 --> 00:22:33,480 workouts is because we need goals intermediately in order to 348 00:22:34,560 --> 00:22:40,400 reach our ultimate goal. OK, And how would that affect a 349 00:22:40,400 --> 00:22:42,560 runner to not hit the intermediate goals? 350 00:22:42,560 --> 00:22:49,000 For example, John told me he was going to run 20 miles at a pace 351 00:22:49,000 --> 00:22:53,760 that's very doable for him and then take off at six miles. 352 00:22:53,760 --> 00:22:57,320 And that's exactly how he did, which is amazing. 353 00:22:57,360 --> 00:23:01,520 But what if he didn't feel as good? 354 00:23:01,840 --> 00:23:07,320 How far do athletes drop or what else is there to hang on to if 355 00:23:07,320 --> 00:23:10,400 you don't hit those immediate goals that you set for yourself? 356 00:23:11,880 --> 00:23:16,560 I I, I think that's when you have to re evaluate and say, you 357 00:23:16,560 --> 00:23:19,160 know what went wrong? What did you know? 358 00:23:19,160 --> 00:23:23,200 Did it did it, was it something I did in my pre race 359 00:23:23,200 --> 00:23:25,800 preparation? Was it something that I did in 360 00:23:25,800 --> 00:23:28,680 my training? You go back and you re evaluate 361 00:23:28,680 --> 00:23:33,960 and you sit down and you and you don't, you don't beat yourself 362 00:23:33,960 --> 00:23:36,520 up. You look for the ways that you 363 00:23:36,520 --> 00:23:40,240 can change in order to meet those goals. 364 00:23:40,360 --> 00:23:45,680 And and yes, you know, John, everything is, is going really, 365 00:23:45,680 --> 00:23:51,600 really well right now. You know, but at looking, let's 366 00:23:51,720 --> 00:23:58,000 take Wesley for example. Wesley, once he won Boston, then 367 00:23:58,000 --> 00:24:04,480 he got into Parliament and the next year in 2013, he comes back 368 00:24:05,240 --> 00:24:08,480 and he's only running 50 miles a week. 369 00:24:08,920 --> 00:24:11,120 And so he couldn't expect to win. 370 00:24:11,120 --> 00:24:16,640 So his his goal was to finish the race and do a great job in 371 00:24:16,640 --> 00:24:20,760 Parliament. OK, So realizing that you have 372 00:24:20,760 --> 00:24:23,720 other things going on in your life and you look to those and 373 00:24:23,720 --> 00:24:28,760 find out, OK, what is it that happened that created this 374 00:24:28,760 --> 00:24:33,360 situation? OK, Yep, that makes all good 375 00:24:33,360 --> 00:24:34,760 sense. Thank you. 376 00:24:35,600 --> 00:24:38,760 And I guess my other question for you is. 377 00:24:39,160 --> 00:24:41,200 When you. Observe, I mean, I know you 378 00:24:41,200 --> 00:24:46,440 don't coach lay, quote UN quote runners, but you observe a lot 379 00:24:46,440 --> 00:24:48,760 of stuff probably through social media, etcetera. 380 00:24:48,840 --> 00:24:52,440 What is the number one, you see number one mistake that you see 381 00:24:52,440 --> 00:24:56,960 runners do that maybe keeps them from being able to realize their 382 00:24:56,960 --> 00:24:59,560 goals? OK. 383 00:25:01,000 --> 00:25:05,000 So that's a very difficult question. 384 00:25:05,200 --> 00:25:13,760 But generally I think that people do not run their hard 385 00:25:13,760 --> 00:25:18,800 runs hard enough because they run their easy runs too hard. 386 00:25:19,560 --> 00:25:25,800 So if you look at the Kenyan environment and you went and ran 387 00:25:25,800 --> 00:25:28,000 with what with John career, correct? 388 00:25:28,240 --> 00:25:30,880 Yes. Did you have any trouble keeping 389 00:25:30,880 --> 00:25:33,120 up? Oh no, absolutely not. 390 00:25:33,120 --> 00:25:36,840 And I kept bugging him to tell me what his heart rate was on on 391 00:25:36,840 --> 00:25:39,240 the Garmin because I wanted to know if he was superhuman. 392 00:25:42,960 --> 00:25:47,840 Well, my point is what was he doing at that point? 393 00:25:47,840 --> 00:25:50,000 He was recovering, he was resting. 394 00:25:50,360 --> 00:25:55,800 So he runs very slow and if you go, as you did go to Kenya, you 395 00:25:55,800 --> 00:26:00,560 go to Kenya and you go on one of the easy runs with them and it's 396 00:26:00,560 --> 00:26:07,400 8 minute mile pace and you go, this guy's a 2O2 marathoner, why 397 00:26:07,400 --> 00:26:10,600 does he run 8 minute mile pace? Well, then you try and run a 398 00:26:10,600 --> 00:26:14,640 tempo run with him and you find out that you can't run with him. 399 00:26:14,880 --> 00:26:21,640 So I have I think that most people work too hard on their 400 00:26:21,640 --> 00:26:25,480 recovery runs. Recovery means recovery. 401 00:26:25,800 --> 00:26:32,240 And when you work hard, you need to rest hard sleep, food, all of 402 00:26:32,240 --> 00:26:35,560 those things. John career has been on a one 403 00:26:35,560 --> 00:26:40,320 month rest period, not run one step in a month. 404 00:26:41,560 --> 00:26:43,920 That's so that his body can regenerate. 405 00:26:44,280 --> 00:26:52,960 And I believe very strongly in in the the God-given things that 406 00:26:52,960 --> 00:26:59,040 we we have the world gives us all kinds of signs of what to 407 00:26:59,040 --> 00:27:02,240 do. We only rent, we only run six 408 00:27:02,240 --> 00:27:06,040 days a week because you have to have a Sabbath, you have to have 409 00:27:06,040 --> 00:27:10,600 a rest period. And and if you build those kinds 410 00:27:10,600 --> 00:27:14,800 of things in to your training program, then your training 411 00:27:14,800 --> 00:27:19,120 program can be effective. So if you don't rest properly, 412 00:27:19,440 --> 00:27:25,520 you can't run hard properly. So I would say the number one 413 00:27:25,520 --> 00:27:30,600 thing that that athletes make a mistake on is that they run too 414 00:27:30,600 --> 00:27:35,120 hard on their easy days. OK, Yeah, I mean, with Strava, 415 00:27:35,120 --> 00:27:36,920 you're right. We see, we see all that. 416 00:27:36,920 --> 00:27:42,680 And if somebody's easy run is within the same pace as John 417 00:27:42,680 --> 00:27:47,440 Careers, then you know you know it's not the true true easy run. 418 00:27:49,360 --> 00:27:51,680 No. All right. 419 00:27:51,920 --> 00:27:57,360 So I guess with that, what is the number one thing besides 420 00:27:57,360 --> 00:28:01,600 this easy run that for somebody who wants to get faster could 421 00:28:01,600 --> 00:28:07,560 focus on to to to maybe get a stronger mind or to just become 422 00:28:07,560 --> 00:28:09,480 a better runner? Because obviously we don't. 423 00:28:09,480 --> 00:28:12,880 Number one thing is polarizing your runs, running the fast runs 424 00:28:12,880 --> 00:28:14,680 fast and running the easy runs are easy. 425 00:28:14,960 --> 00:28:17,320 But what is something else that they could do just for their 426 00:28:17,320 --> 00:28:22,280 mindsets to be stronger? I think that one of the things 427 00:28:22,280 --> 00:28:28,680 that also you can do is, is start out your I, I talked 428 00:28:29,120 --> 00:28:33,400 regularly, I get about progressively more aggressive, 429 00:28:33,960 --> 00:28:42,040 OK, So when you go on your tempo runs, don't start out going at 430 00:28:42,600 --> 00:28:46,640 race pace and faster. You start out easy and then you 431 00:28:46,680 --> 00:28:53,520 end up your run with a a fast last kilometer or whatever it is 432 00:28:53,600 --> 00:28:56,440 last mile. So you know, let's say if your 433 00:28:56,440 --> 00:29:00,920 goal is 6 minutes to the mile, OK, you start out mile number 434 00:29:00,920 --> 00:29:10,160 one at at maybe 6:40 and then you go 636-2610 and then end up 435 00:29:10,160 --> 00:29:14,400 at 6 minutes. That way you end your workout 436 00:29:15,000 --> 00:29:19,160 with a feeling of success rather than a feeling a failure. 437 00:29:19,400 --> 00:29:26,560 So if you start out of 6 minutes and then you end up at 640, now 438 00:29:26,560 --> 00:29:30,280 you look at your your workout as a failure because you went 439 00:29:30,280 --> 00:29:32,920 slower. So start out at a pace that you 440 00:29:32,920 --> 00:29:36,120 can handle and then progressively get more 441 00:29:36,120 --> 00:29:38,200 aggressive. OK. 442 00:29:38,200 --> 00:29:41,880 And I guess we saw that with, as we previously mentioned, John's 443 00:29:41,880 --> 00:29:46,560 marathon performance of running 20 miles and something that was 444 00:29:46,560 --> 00:29:50,840 very manageable and then pushing the last hard 6 miles. 445 00:29:51,120 --> 00:29:55,080 Is that what you have him do as well when he does his long runs? 446 00:29:55,640 --> 00:29:58,920 Yes. And you look at Chicago as a 447 00:29:58,920 --> 00:30:02,200 better example of that. Even then then Boston. 448 00:30:02,600 --> 00:30:07,560 The goal of Boston was very simple, win Boston, whatever it 449 00:30:07,560 --> 00:30:14,720 takes, win Boston because there was and, and John had to and, 450 00:30:14,720 --> 00:30:18,120 and we've talked a little bit about this, but there was a lot 451 00:30:18,120 --> 00:30:24,280 of pressure on John internally. His brother is a role model to 452 00:30:24,280 --> 00:30:29,560 him and and for him to win Boston, to be the first two 453 00:30:29,560 --> 00:30:34,160 brothers that have won Boston at at the start line. 454 00:30:34,160 --> 00:30:39,160 And in preparation for that, our goal was do whatever you need to 455 00:30:39,160 --> 00:30:43,920 do to win Boston. And and you know, the year 456 00:30:43,920 --> 00:30:47,640 before the pace went out very, very fast. 457 00:30:47,840 --> 00:30:51,840 And So what do you do if the face pace goes out very, very 458 00:30:51,840 --> 00:30:57,800 fast? So his goal was get 20 miles and 459 00:30:57,800 --> 00:30:59,480 then leave the pack. OK. 460 00:30:59,920 --> 00:31:05,480 And at Chicago, his goal was go run that race. 461 00:31:05,480 --> 00:31:10,520 And then as he got to the 21 mile mark, he said, let's go. 462 00:31:10,520 --> 00:31:14,120 I feel great. And nobody went with him and he 463 00:31:14,120 --> 00:31:15,720 just kept going and going and going. 464 00:31:15,720 --> 00:31:21,400 And and if you look at his last part of that race, he was still 465 00:31:21,400 --> 00:31:25,360 accelerating at Chicago toward even at the end of the race. 466 00:31:26,040 --> 00:31:30,320 But at Boston, it was a different situation in that he 467 00:31:30,320 --> 00:31:33,440 left the group, put a minute and 1/2 on everybody or a minute on 468 00:31:33,440 --> 00:31:35,720 everybody. And then he just enjoyed that 469 00:31:35,720 --> 00:31:40,280 last mile coming on in, you know, just enjoyed the, the, 470 00:31:40,360 --> 00:31:45,840 the, the time, you know, and, and so it, it was so much 471 00:31:45,840 --> 00:31:48,320 pressure on him and he handled it beautifully. 472 00:31:49,440 --> 00:31:54,880 Yes, especially given that the Chicago race is a flat course 473 00:31:54,880 --> 00:31:57,680 and Boston isn't, which is another thing that I have 474 00:31:57,680 --> 00:32:00,520 noticed about elite runners. Again, I was talking to another 475 00:32:00,680 --> 00:32:03,760 Kenyan athlete and I asked him, what race are you running next? 476 00:32:03,760 --> 00:32:06,520 And he said they're still negotiating, it's going to be 477 00:32:06,520 --> 00:32:09,240 either Chicago or New York. And I said, oh, do you have a 478 00:32:09,240 --> 00:32:10,760 preference? Because obviously they're 479 00:32:10,760 --> 00:32:13,680 completely different courses. And he was like, no, I can 480 00:32:13,680 --> 00:32:16,840 handle both. And that just kind of, you know, 481 00:32:17,240 --> 00:32:20,720 again, makes me realize how strong they are mentally that if 482 00:32:20,720 --> 00:32:23,520 you were to ask me, I would say Chicago, please. 483 00:32:23,760 --> 00:32:27,320 But they are just OK with the opportunity they're given. 484 00:32:28,080 --> 00:32:32,960 Well, and, and you look at what you know, what a motivation it 485 00:32:32,960 --> 00:32:38,840 is for a Kenyan athlete to do well in a marathon in the United 486 00:32:38,840 --> 00:32:44,320 States because it is even a small race. 487 00:32:44,760 --> 00:32:49,480 And when I say a small race, a race with small prize money is 488 00:32:49,480 --> 00:32:55,160 very big to a Kenyan athlete because you know, the difference 489 00:32:55,160 --> 00:33:01,320 in the financial situations in the two countries are, are so 490 00:33:01,320 --> 00:33:05,480 different. So, you know, and in a athlete 491 00:33:05,480 --> 00:33:09,840 winning a major race in the United States from Kenya, it 492 00:33:09,840 --> 00:33:13,360 changes their life. And so one of the things that 493 00:33:13,360 --> 00:33:18,680 you also have to prepare them for as their life changes as 494 00:33:18,880 --> 00:33:21,080 winning marathons in the United States. 495 00:33:21,400 --> 00:33:24,960 How do you protect yourself? And, and this is a very short 496 00:33:24,960 --> 00:33:29,360 career in terms of, you know, as a lawyer, for example, you've 497 00:33:29,360 --> 00:33:31,680 got a 30 year career as a lawyer. 498 00:33:31,920 --> 00:33:38,120 Well, the, the, the window for a, a top level marathoner is 499 00:33:38,120 --> 00:33:42,160 probably about 10 years. And and you know, you look at 500 00:33:42,160 --> 00:33:47,800 Kapchogi, for example, he's on the senior part of his career at 501 00:33:47,800 --> 00:33:54,000 this point and yet he's finding joy in it that it just running. 502 00:33:54,240 --> 00:33:58,480 So the joy of running has got to become the goal as you get 503 00:33:58,680 --> 00:34:02,680 further along in your career. And how do you manage and 504 00:34:02,680 --> 00:34:10,199 prepare yourself and your family for that amount of, of, of 505 00:34:10,199 --> 00:34:14,159 monies that you came in with? And so, and many of the Kenyan 506 00:34:14,840 --> 00:34:17,760 runners don't manage their money well. 507 00:34:18,000 --> 00:34:21,880 And then five years after they are done with a running career, 508 00:34:22,159 --> 00:34:27,040 they've got nothing. And, and Wesley and, and, and 509 00:34:27,040 --> 00:34:32,440 John are doing things philanthropically with the 510 00:34:32,880 --> 00:34:37,360 Benoit coffee now and with Transcend Running Academy and, 511 00:34:37,639 --> 00:34:40,719 and the eye clinic and all of the things that are changing 512 00:34:40,719 --> 00:34:45,040 lives in Charangani. And they're investing their 513 00:34:45,040 --> 00:34:51,120 money wisely into the area. And they're so good 514 00:34:51,120 --> 00:34:55,679 philanthropically because they've got a heart and they 515 00:34:55,679 --> 00:34:58,360 know that how much this is a gift from God. 516 00:34:58,360 --> 00:35:00,320 I mean that it's a God-given gift. 517 00:35:01,640 --> 00:35:05,120 You know, I tell my wife she has a gift of hospitality. 518 00:35:05,200 --> 00:35:09,640 I have the gift of coaching, the career boys have a gift of 519 00:35:09,640 --> 00:35:14,000 running, and each one of us have got our role in utilizing the 520 00:35:14,000 --> 00:35:18,200 gifts that we are given. And so to answer your question 521 00:35:18,200 --> 00:35:22,840 very simply, take the gifts you're given, use them well, and 522 00:35:22,840 --> 00:35:26,920 then give them away to others. I love this and you're so right 523 00:35:26,920 --> 00:35:28,600 with that. I mean, I have been to the 524 00:35:28,600 --> 00:35:32,880 Transcend Academy in Kenya to see how huge of an impact they 525 00:35:32,880 --> 00:35:36,840 have made in the entire country of Kenya, Wesley, with the 526 00:35:36,840 --> 00:35:40,200 politics and then both of them making that school happen, eye 527 00:35:40,200 --> 00:35:42,800 clinic. Now the coffee that I'm for sure 528 00:35:42,800 --> 00:35:46,360 is probably also going to contribute to financial gains to 529 00:35:46,640 --> 00:35:48,720 Transcend Academy. So they're doing something 530 00:35:48,720 --> 00:35:51,800 beautiful and I'm sure that's also part of the drive and part 531 00:35:51,800 --> 00:35:55,520 of the reason or the, I guess why, as we call it nowadays 532 00:35:55,600 --> 00:35:59,480 days, for John to really want something and then go get it 533 00:35:59,480 --> 00:36:01,240 because he's making such a big impact. 534 00:36:01,240 --> 00:36:03,120 It's not just him and his family. 535 00:36:03,800 --> 00:36:07,720 Yeah. And and so the blessing that he 536 00:36:07,720 --> 00:36:12,320 is getting in that and that, you know, don't forget that who's in 537 00:36:12,320 --> 00:36:18,680 control of all of this. And and so he has given his 538 00:36:18,680 --> 00:36:22,560 talent so that he can give to others. 539 00:36:22,840 --> 00:36:26,880 I mean, and, and they just yesterday they ran the first 540 00:36:26,920 --> 00:36:30,440 workout on the brand new track at Transcend. 541 00:36:31,000 --> 00:36:35,920 And it is amazing. And I've been texting back and 542 00:36:35,920 --> 00:36:39,400 forth with Wesley and the group over there now. 543 00:36:39,800 --> 00:36:43,840 And I said, you know, in setting up their next week's workouts 544 00:36:43,880 --> 00:36:48,400 is, is this, were they super motivated by being on the track? 545 00:36:48,400 --> 00:36:52,280 They were running K repeats and I mean, they were out of this 546 00:36:52,280 --> 00:36:55,080 world good for high school students. 547 00:36:55,080 --> 00:36:59,960 And I said it is that normal or is that something that happened? 548 00:36:59,960 --> 00:37:05,000 And and so we'll find out in another week whether it was it 549 00:37:05,000 --> 00:37:08,840 was just motivation for the time or was it they're just that 550 00:37:08,840 --> 00:37:12,160 good. And, and so that it's going to, 551 00:37:12,320 --> 00:37:16,000 and I can see that track going into being a, you know, a 552 00:37:16,000 --> 00:37:21,240 rubberized track and a whole workout facility and training 553 00:37:21,240 --> 00:37:25,120 room and everything. So everybody in Transcend, it 554 00:37:25,120 --> 00:37:29,960 will become the next Mecca for distance training. 555 00:37:30,360 --> 00:37:34,080 Transcend will become E10. I love it. 556 00:37:34,080 --> 00:37:37,840 And hopefully we're planning a trip to attend a group trip and 557 00:37:37,840 --> 00:37:41,600 hopefully we get to make that be part of our visitation because 558 00:37:41,600 --> 00:37:44,920 we're staying in attend. And then one of the potential 559 00:37:44,920 --> 00:37:48,240 excursions that we're looking at is visiting Transcend Academy, 560 00:37:48,240 --> 00:37:50,880 because I think we need to shine some light on this. 561 00:37:51,720 --> 00:37:56,040 Yes, yes, absolutely. If people knew what was going on 562 00:37:56,040 --> 00:38:00,520 there and, and get to know the students at Transcend, they 563 00:38:00,520 --> 00:38:05,240 would realize that, you know, there will be someone that comes 564 00:38:05,240 --> 00:38:08,080 out of there. I mean, already, you know, 565 00:38:08,080 --> 00:38:13,440 Wesley Kiptu is a, is a product of, of, of Transcend. 566 00:38:13,440 --> 00:38:18,560 And now he's running very well and finished well at Boston. 567 00:38:18,560 --> 00:38:23,960 And so the the next generation is beginning to come about and 568 00:38:25,040 --> 00:38:28,480 you know it's just going to be better and better and better as 569 00:38:28,480 --> 00:38:31,640 time goes on. I love this coachman. 570 00:38:31,640 --> 00:38:35,640 Any other tips, advice, or anything else you want to say to 571 00:38:35,640 --> 00:38:41,800 our listeners? I would just tell all of you to 572 00:38:41,800 --> 00:38:46,640 do all things in moderation. I mean, and, and give yourself a 573 00:38:46,640 --> 00:38:51,840 break and that don't put too much pressure on yourself and, 574 00:38:51,840 --> 00:38:56,960 and find what your gift is and then utilize that gift. 575 00:38:58,200 --> 00:39:02,720 You know, I always wanted to be a great runner and, and I was 576 00:39:02,720 --> 00:39:07,240 running 100 miles a week back in the day and, and after 40 years 577 00:39:07,240 --> 00:39:12,760 of that, I had two replacement hips and the good Lord said your 578 00:39:12,760 --> 00:39:15,120 body is falling apart. Go to a bicycle. 579 00:39:15,960 --> 00:39:22,360 So I would say, I would say to people that, you know, use your 580 00:39:22,360 --> 00:39:28,320 God-given talent, make it well. And then if running is a part of 581 00:39:28,320 --> 00:39:31,840 that, then so be it. And I tell people all the time, 582 00:39:32,160 --> 00:39:35,160 you know, find out what it is. And, and if you're, if you're 583 00:39:35,160 --> 00:39:39,000 not a runner and you can play a great guitar, then be the best 584 00:39:39,000 --> 00:39:42,440 guitar player you can be. If you, if you want to be a 585 00:39:42,440 --> 00:39:44,920 lawyer, be the best lawyer you can be. 586 00:39:44,920 --> 00:39:48,040 If you're going to be a coach, be the best coach you can be, be 587 00:39:48,040 --> 00:39:52,200 the best at whatever it is that is your God-given blessing and 588 00:39:52,200 --> 00:39:56,240 your and your talent. So, and the key really there is 589 00:39:56,240 --> 00:40:01,040 to find what that is, what is that passion that just burns in 590 00:40:01,040 --> 00:40:05,840 your heart. And, and for me to watch 591 00:40:06,800 --> 00:40:11,120 athletes run fast like John is doing right now, it gives me 592 00:40:11,120 --> 00:40:18,480 such a joy just to watch and, and, and to see that development 593 00:40:18,760 --> 00:40:23,960 happen, not only as a, as a runner, but to see what he's 594 00:40:23,960 --> 00:40:25,120 doing with it. So. 595 00:40:26,680 --> 00:40:30,640 Whether you're a lawyer or a guitarist, be the best you can 596 00:40:30,640 --> 00:40:34,680 be at whatever it is you're doing and find your God-given 597 00:40:34,680 --> 00:40:36,240 talent. Perfect. 598 00:40:36,280 --> 00:40:39,320 Thank you so much. You're so welcome. 599 00:40:39,320 --> 00:40:40,040 Bye. Bye. 600 00:40:43,320 --> 00:40:45,960 Thank you, Coach Ron, for speaking with me. 601 00:40:45,960 --> 00:40:48,960 I really appreciate all your insights and your time. 602 00:40:48,960 --> 00:40:51,600 Yeah, and. Keep coming back every month and 603 00:40:51,600 --> 00:40:54,080 everyone that listens to our podcast will be a 2 hour 604 00:40:54,080 --> 00:40:55,440 marathoner that would be. Awesome, huh it? 605 00:40:55,520 --> 00:40:57,920 Would be so that's it for this week we're going to head out and 606 00:40:57,920 --> 00:41:01,560 celebrate our podcasting anniversary so thank you so much 607 00:41:01,560 --> 00:41:03,400 for tuning in and with that have. 608 00:41:03,400 --> 00:41:08,080 A good week of running. Thanks for tuning in. 609 00:41:08,240 --> 00:41:11,120 For more information, go. To WWW dot. 610 00:41:11,200 --> 00:41:14,680 Marathonrunningpodcast.com or check us out on all. 611 00:41:14,680 --> 00:41:15,360 Channels.