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You're listening to episode 281 
of the Marathon Running Podcast.

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In this episode, we're going to 
talk about how to adjust your 

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pace during a marathon if the 
weather is hot. 

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This is the Marathon Running 
Podcast with Letty and Ryan. 

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

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

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Hey runners, and welcome to 
episode 281. 

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My name is Letty. 
My name is Ryan. 

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And Ryan, you're back. 
It's been a while that we've had

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you on the podcast. 
I know you don't know that 

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because we constantly record 
something, but I don't think you

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were on the last three weeks of 
this podcast. 

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What maybe a relief from my 
voice. 

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I don't know because that means 
that people have to listen to me

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more. 
Not sure that's a good idea. 

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I think you're preferred. 
Not sure about that. 

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I think we have a pretty good 
dynamic. 

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But anyway, so Ryan is back. 
Ryan actually was out of town 

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for a minute. 
He was in California. 

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Now he's back here in Florida 
and we are actually kind of 

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checking the weather nowadays. 
And I guess that goes with the 

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topic, right? 
I constantly check the weather 

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here, especially with a marathon
coming up. 

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I have Chicago Marathon next 
weekend and it is hurricane 

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season around this time in 
Florida. 

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And so last year I almost didn't
make it to the marathon because 

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of a hurricane that we had. 
And this year we're just kind of

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keeping an eye on it. 
And so I was more concerned 

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about what the weather was going
to be like here because of 

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traveling out. 
And I'm concerned about what the

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weather is going to be like for 
your run in Chicago. 

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OK. 
So for Chicago right now, it 

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says that the starting 
temperatures are going to be in 

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the 50s, and the peak 
temperatures during the race 

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should be around higher 60s, 
upper 60s to 70s. 

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So not the most ideal running 
weather, but obviously also not 

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the worst, right? 
The worst would be what these 

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poor people had to face in 
Berlin and other marathons where

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temperatures go 75 and up. 
Yeah, that would be quite warm 

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when you're running. 
Yes, yes, yes. 

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And even though we are used to 
the heat, I know that the 

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preferred marathon conditions 
are still in the 40s and 50s. 

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And I can say that because I've 
been looking up what 

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temperatures the world records 
were run in and it's usually 40s

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and 50s. 
That's kind of crazy, so you 

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need to keep your body cold. 
Yes, yes, yes. 

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Your body works extra hard to 
cool off. 

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And so I guess along those 
lines, and because of Berlin 

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having been such a hot race and 
because record temperatures have

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been happening more and more 
over the last few years, I 

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thought it would be a proper 
podcast to speak with somebody, 

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a coach, about how to adjust 
your pace when you're running in

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the heat. 
But not just adjust your pace 

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during the run in the heat, but 
also kind of gauge at the start 

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of a race whether or not you 
should make this still an A goal

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or if you should take your foot 
of the pedal a little bit just 

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to be able to sustain a pace 
that you're comfortable with and

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basically not hit the wall due 
to heat. 

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So who are we talking to today? 
So. 

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Today we're talking to Funfu, 
who is an elite coach and I 

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think the perfect person to talk
to in regards to this race just 

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because he does send these 
runners who really rely on 

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hopefully getting APR race in 
during that marathon. 

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I think also relevant is the 
anyone that's running at that 

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faster pace is probably 
generating more heat in their 

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body. 
And so they're even more 

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critical to like how you have to
get rid of that heat or how you 

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can adjust to it. 
And so it's probably relevant if

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he's treat teaching the elite 
athletes even to somebody that's

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maybe not elite but just running
in hot weather. 

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Yes, yes, yes. 
Especially for those of us out 

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there also trying to PR, Not 
that I'm going to do that. 

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So what are you going to runtime
prediction for Chicago? 

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Time prediction. 
I just want to get under 330. 

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I'd be happy with that just 
because how training has gone 

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and I've kind of fallen off the 
wagon of training and then I 

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tried to cram training the last 
couple weeks and now I'm just 

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tired. 
OK, so that's that. 

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So sub 330, give me that. 
Or maybe sub 328. 

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Let's do that. 
Keeping your expectations low. 

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Yes, let's keep those low so. 
You want to get into it. 

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Sure. 
So without any further ado, 

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we're now going to talk to Foo 
and Foo. 

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All right, so I'm on here with 
fun food. 

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Thank you so much for joining me
today. 

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Hey ladies, great to be here. 
Yes. 

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And let's talk a little bit 
about your background. 

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Maybe you can let us know how 
you became an expert because 

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we're going to talk about 
coaching today. 

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Awesome, awesome. 
Yeah, I'm a performance coach, 

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lifelong runner for over 2530 
years now and I competed in 

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college level as well as working
with athletes during the Olympic

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in the Olympic trials that went 
for Olympic trial standards. 

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I believe running is more than a
sport. 

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It's a vehicle for identity to 
change, right. 

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So I believe that it's a very, 
it's a very great way of like 

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it's aims to mean to be able to 
learn how do we become more than

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the version of ourselves right 
now. 

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So, and pretty much I believe 
you can do it through pretty 

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much discipline, obsession, like
it's just the principles that we

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gain rather than just the method
itself. 

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And I've been there being 
frustrated with training, not 

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being able to get the 
performance injuries, setbacks. 

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That's I live my life always 
with injuries. 

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So then I have to learn to be 
able to adapt and how do I be 

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able to recover properly? 
All the little things to do, not

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just rehab, but rehab as well. 
And so through that for 25 years

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in sports, I've just pretty much
travelled the world working over

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pretty much hundreds of athletes
and helped reclaim athletes with

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like dropping 1000 minutes in 
time all together for the 

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personal best from 5K to 
marathon. 

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So just using proper systems. 
That's very nice. 

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And that's a that's a pretty 
good statistic to have the 1000 

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minute drop. 
That's awesome. 

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So, but you've also been 
training a bunch of high level 

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athletes. 
What about marathoners? 

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Do you have anyone running the 
upcoming Chicago Marathon on New

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York? 
We have, I have one marathoner 

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right now. 
He's training and he's not. 

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He has moved from the marathon 
down to the 5K and so he wants 

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to gain some of the speed and 
we'll move it back up. 

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But we're looking at a marathon 
possibly either next fall or the

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next spring. 
Right now we're aiming for about

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2:28 to 2:32. 
And his name is Sloan. 

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Nice. 
That's pretty good time and be 

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that. 
So obviously, you know what 

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you're talking about, the fact 
that the last few marathons 

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funds have been a lot hotter 
than expected. 

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I know Tokyo had pretty hot 
temperatures this year and so 

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did Berlin. 
And then the upcoming Chicago 

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doesn't look super bad, but it's
going to be 50s to upper 60s. 

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So I guess with that, I want to 
hop into how it affects us if 

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the weather is not in the ideal 
condition, maybe we can talk 

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talk about that a little bit. 
Got it, Got it. 

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Yeah. 
So as far as the heat goes, 

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usually the body, if you're 
going for anything, that's my 

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regulation of my stats. 
If you're at temperatures of 

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anything above 70° in 
Fahrenheit, that'll be about 21°

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in Celsius, your body's going to
be able to have like it's going 

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to be a lot harder running the 
marathon because of the heat. 

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Precipitation just is way 
faster. 

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And training I look at his heat 
is just like another stressor, 

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just like altitude, right? 
And so if you're training at 

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altitude and you're racing 
altitude, you don't expect to 

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have same time because it's just
a higher demand of stress on 

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your body the same way as if 
you're training a lot of running

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a lot more distance and do more 
specific work. 

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Meaning like most people use the
term speed tempo, those are just

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higher demand of load. 
So as far as the heat goes, we 

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have to be able to manage that 
properly. 

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Usually our body when it comes 
like a digesting, being able to 

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take on the take on the fluids, 
we can take about 750 

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milliliters in fluid about an 
hour. 

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So meaning that's about a 
taking. 

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Ideal way would be having a 
bottle that's on your hand, 

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that's going to be the amount 
that you could take. 

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That's approximately 25 oz. 
Your body will heat up way more 

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as you keep going on, right? 
And so therefore and because of 

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that, you just need to have more
liquid to cool your body off. 

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And one of the challenge that 
most athletes, as we even saw at

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the World Championship this past
year in Tokyo is that there are 

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a lot of DNF because the buy 
just the heats so fast that you 

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buy just can't cool off. 
Does that make sense? 

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Yes, yes, yes it does. 
And if they are trying to get a 

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PR, for example, Sebastian Saway
from Kenya, he was going for, I 

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think he was trying to beat the 
two hour limit. 

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And he was trained very well and
he performed really, really 

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well. 
I think he ran a 2/02/16 at the 

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end of Berlin where it was 77°, 
so he did really, really well. 

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But how much do you think? 
Just per minute maybe? 

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How many seconds do you gauge 
that runners will be off from 

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their ideal minute per mile in 
conditions that are hotter than 

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the 4050° that are ideal? 
Yeah, it definitely depends on 

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the weather condition, the 
course, yet the part is if 

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you're running at why I say 
depends. 

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If you're running at 90° heat, 
that's going to be a way bigger 

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difference than running at say 
80° or 70 degrees. 70° is 

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already considered hot or 
marathon. 

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Yet if you're say 70°, is there 
a huge actual definitive amount 

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of percentage or seconds per 
mile that's being improved? 

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It's a tough call. 
I would usually say if anything 

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that's around 70°, I usually 
give it about 6 to 12 seconds 

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per mile. 
And then now as you keep going 

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to 8090 and etcetera, is there a
like exponential curve where now

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actually starts it impacts the 
weather, temperature will impact

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the pace more I believe. 
So do I have a definitive answer

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on how much it is? 
That's the hard part that I 

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won't be able to say yet. 
The temperature does have a have

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a rough estimate and I will say 
usually a 6 to 12 seconds is 

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what I use for something that 
gets to above the 70° mark for a

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marathon. 
OK. 

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Thank you for that. 
And then let's move forward with

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the next question. 
Let's do something practical for

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runners that are running Chicago
next week. 

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Say worst case scenario, you 
have the peak temperatures in 

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the lower 70s, but you have just
starting at fifties, right? 

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If that would be the case, if 
you know the person that is 

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running is affected by heat or 
will be affected by heat, do you

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have them go out and pretend 
like, OK, this is going to be my

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PR race, I'm still going to try 
and I'm just going to crash hard

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or hey, take your foot off the 
pedal and just do everything but

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add a little bit more time here 
and there. 

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What would you tell your person 
in that case scenario where you 

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have 50 start and 70s finish? 
Yeah, I always believe marathon 

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is a long game. 
And So what happens is that 

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there's so many things that can 
go wrong. 

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There's things that can go right
as well. 

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So we have to always look at it 
in the positive frame. 

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However, there are a lot of 
angles where if your shoe all 

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the sudden starts running the 
wrong way, a blister occurs that

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has a big impact, similar to 
weather. 

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So with that said, given that 
the temperature is going to 

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start elevating, what I would 
always suggest first is make 

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sure you stay being able to 
dress properly As for the 50° as

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you normally would, don't change
that, but absolutely adjust for 

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your pacing. 
Adjust for also your just 

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liquids. 
That's before you also trap 

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before you race and during as 
well, because I think most 

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people think that when they show
up to the race, all right, well,

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it's just everything in the 
race, but a lot of times what 

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the pros know is that a lot of 
the things is also the prep 

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beforehand. 
What do I mean by that? 

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If we ever look at, we're going 
to go a little wider. 

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If we look at the sprinters, the
sprinters, they will when they 

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warm up, they have a way longer 
warm up than a marathoner 

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because they just need their 
muscle to be activated, firing 

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way more properly and that if 
it's cold, you're easily going 

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to strain muscle or they're not 
going to be around at the peak. 

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So if you're a marathoner, your 
warm up can be less than a 

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typical than a shoulder distance
event ever. 

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I assure that still goes back to
the correct meaning that what 

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are you doing the day before? 
What are you doing previously, 

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which is what we discussed 
earlier about training, how much

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like you adjust it for that heat
as well as when it comes to 

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liquid? 
How much are you drinking? 

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How much sodium are you 
preparing yourself prior to the 

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race, whether it's your 
breakfast, are you able to 

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provide yourself with a little 
more sodium just so you're being

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able to when it comes to race 
time, you're able to have that 

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be able to be in storage for 
your body to utilize. 

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And then when you're training as
well to be able to make sure 

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that you are keeping yourself 
having the fluid, but also 

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making sure that you're being 
nutritionally appropriate, which

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is ending the sodium in there 
and the big part on getting the 

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glucose in there, the 
carbohydrates. 

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So I share that all with the 
nutrition side. 

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But then as far as the thickness
and the pacing side, that part 

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is, I always believe marathon 
you're going to since it's so 

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long, it's better to start off 
conservative than it is to be 

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aggressive out front. 
And meaning that if you know 

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you're going through the race 
and this is going to get really 

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hot and you're going to get very
warm, start off. 

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If your goal is a three hour 
marathon, 4 hour marathon. 

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If it's three hours, I'll say 
start off at one O clock, one 

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31132. 
Just run that. 

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Just give it a little concern 
like wiggle room. 

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So if you feel great on the back
end, you can start progressing. 

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Same goes before you're starting
and running a four hour 

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marathon. 
Start off running a 201-2020 

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00:12:55,640 --> 00:12:58,880
three and then be able to adjust
the sail as a race. 

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Go on and see how your body's 
feeling so you can progress as 

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00:13:01,520 --> 00:13:06,120
it goes off. 
OK, boom, negative splitting the

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goal of all of ours. 
So what about for a case 

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scenario where the weather 
starts already at a temperature 

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that you know, this is probably 
not going to be APR day. 

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So for example, no PR. 
If it's in the 40s and you know 

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the race starts at, say it 
starts at 60° and you know it's 

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00:13:25,400 --> 00:13:28,360
heating up, how do you adjust? 
What do you tell your people? 

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00:13:28,400 --> 00:13:30,920
I adjust the body. 
I think the effort is going to 

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00:13:30,920 --> 00:13:32,520
be more important than your 
heart rate. 

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So your heart rate can save a 
certain thing and you big, this 

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00:13:35,120 --> 00:13:37,480
is where I'm supposed to be, but
you got to listen to your body. 

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Once that the temperature, if we
notice is going to be really 

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hot, similar to how we 
understand if we're running at a

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flat course, we're like, all 
right, this is setting us up for

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PB, but we then sign up for a 
hilly course, let's say New York

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City. 
Most of the athletes, doesn't 

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00:13:52,240 --> 00:13:55,200
matter if you're a professional 
or if you're just starting out, 

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00:13:55,320 --> 00:13:57,680
we'll be like this one. 
I'm not looking for this to be 

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00:13:57,680 --> 00:14:01,040
my PR, of course. 
So the body and the mind has to 

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00:14:01,040 --> 00:14:02,240
learn to be able to adjust for 
that. 

282
00:14:02,240 --> 00:14:04,040
And so you have to be able to 
set proper expectation. 

283
00:14:04,200 --> 00:14:06,920
And if you know the pace is 
going to be or the sheet is 

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00:14:06,920 --> 00:14:09,320
going to get really, really hot 
that day, the temperature, I'll 

285
00:14:09,320 --> 00:14:11,920
say adjust, adjust your race 
plan. 

286
00:14:12,000 --> 00:14:15,760
That's a really important part. 
That was a really great analogy 

287
00:14:16,160 --> 00:14:20,600
about comparing it really to 
hill training, because I wonder 

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00:14:20,600 --> 00:14:23,400
how the pros do that. 
How do they do that when they 

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00:14:23,640 --> 00:14:26,160
say, for example, you're a 
Clayton Young, you're a two O 8 

290
00:14:26,160 --> 00:14:29,480
runner and you're approaching 
New York, you're not going to 

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00:14:29,480 --> 00:14:31,360
try to put in that same race 
pace. 

292
00:14:31,400 --> 00:14:35,040
So do you automatically show up 
at the starting lane knowing OK 

293
00:14:35,040 --> 00:14:38,560
it's hilly so I'm going to take 
so and so many seconds off? 

294
00:14:38,640 --> 00:14:40,960
They show up, they definitely 
will adjust their plan. 

295
00:14:40,960 --> 00:14:43,600
They're not going to be if they 
know the Two O 8 marathon is 

296
00:14:43,600 --> 00:14:47,040
from Chicago, they're not 
planning on running A20 8AT New 

297
00:14:47,040 --> 00:14:50,280
York unless they're like, Oh my 
gosh, I'm at the next, next, 

298
00:14:50,280 --> 00:14:52,320
next level. 
And that's a complete different 

299
00:14:52,320 --> 00:14:53,920
discussion. 
I think what we're discussing 

300
00:14:53,920 --> 00:14:56,440
here, their adjustment of when 
they think about that is 

301
00:14:56,640 --> 00:14:58,480
competition. 
How do I feel great? 

302
00:14:58,480 --> 00:15:01,840
How do I make the best out of my
body and myself on that day and 

303
00:15:01,840 --> 00:15:04,680
compete to be able to win, 
whatever that winning may mean, 

304
00:15:04,800 --> 00:15:08,080
whether that means first place 
or finishing top 10 or being 

305
00:15:08,080 --> 00:15:12,520
able to finish top 1000 ever. 
That may mean or even being able

306
00:15:12,520 --> 00:15:16,200
to challenge and when could be 
Hey, have a really solid last 10

307
00:15:16,200 --> 00:15:19,320
miles because I noticed that in 
the last two marathons I raised 

308
00:15:19,760 --> 00:15:23,360
the wheel start to fall off at 
mile 1516. 

309
00:15:23,440 --> 00:15:26,320
So now can I make sure I stay 
conserved And I'm going to use 

310
00:15:26,320 --> 00:15:28,600
this race and I'm going to 
piggyback on it to build the 

311
00:15:28,600 --> 00:15:31,280
confidence and the mental 
strength so that I know I have a

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00:15:31,280 --> 00:15:33,920
strong enough to be able to 
close on the last 10 miles. 

313
00:15:34,080 --> 00:15:36,520
And this is going to set me up 
or also the next race ahead. 

314
00:15:38,000 --> 00:15:39,440
OK, I like that. 
I like that. 

315
00:15:39,600 --> 00:15:45,720
So talking about pacing, slowing
it down, making changes to where

316
00:15:45,720 --> 00:15:50,800
you can use this as a basically 
bridge to the next race and also

317
00:15:50,960 --> 00:15:54,560
improve your fitness by, do you 
have any protocols or anything 

318
00:15:54,560 --> 00:15:58,960
else that you would tell to your
runners in the worst case given 

319
00:15:58,960 --> 00:16:02,280
of having hot? 
Races, I'll say if it's hot 

320
00:16:02,520 --> 00:16:06,400
temperature one, the first thing
I would say is readjust the race

321
00:16:06,400 --> 00:16:07,440
plan. 
That's the first. 

322
00:16:07,440 --> 00:16:09,640
Simple as that. 
We just have to be always. 

323
00:16:09,640 --> 00:16:12,360
I believe life is about proper 
expectation setting. 

324
00:16:12,640 --> 00:16:15,480
If we set proper expectations, 
doesn't matter whether it's with

325
00:16:15,600 --> 00:16:19,040
another person in a relationship
to with ourselves, that is just 

326
00:16:19,040 --> 00:16:21,360
going to make everything better.
So we know it's going to get 

327
00:16:21,360 --> 00:16:24,640
high for expectation. 
Second will be then to be all 

328
00:16:24,640 --> 00:16:28,280
understand based on the 
circumstances, what is the like,

329
00:16:28,400 --> 00:16:29,520
what is the temperature? 
What? 

330
00:16:29,560 --> 00:16:31,560
So if it's going to get really, 
really hot, you can probably 

331
00:16:31,560 --> 00:16:33,760
want to be able to have more 
liquid with you. 

332
00:16:34,040 --> 00:16:37,480
And I said with you, not just in
you because what that means is a

333
00:16:37,480 --> 00:16:40,280
lot of times athletes think that
they just need to drink more, 

334
00:16:40,600 --> 00:16:42,680
but then you dilute sometimes 
also the sodium and your 

335
00:16:42,680 --> 00:16:44,680
glucose, right? 
So sometimes actually it's 

336
00:16:44,680 --> 00:16:47,600
better is to be able to have it 
on you than in you. 

337
00:16:47,600 --> 00:16:49,440
That's a big phrase I always 
tell like it's better sometimes 

338
00:16:49,440 --> 00:16:51,840
to be on you than in you, 
meaning that you put it on your 

339
00:16:51,840 --> 00:16:54,200
head, you put it on your neck, 
you put it on your forearms, 

340
00:16:54,360 --> 00:16:56,240
right? 
You put it on your body because 

341
00:16:56,240 --> 00:16:58,760
that's where your body, that's 
where it actually dissipate heat

342
00:16:58,840 --> 00:17:02,000
the fastest in those areas. 
So you can cool your body off. 

343
00:17:02,160 --> 00:17:06,040
And therefore, like for most 
runners, if you're at a station 

344
00:17:06,040 --> 00:17:09,319
and then you go, I'm not 
thirsty, I don't need water 

345
00:17:09,319 --> 00:17:10,800
right now. 
One of the biggest thing I say 

346
00:17:10,800 --> 00:17:14,560
is go and grab the water. 
As we saw at the World Athletics

347
00:17:14,560 --> 00:17:17,000
as well during the marathon 
Tokyo this just last month, 

348
00:17:17,160 --> 00:17:19,400
they'll go and grab the water, 
they'll grab the sponge and they

349
00:17:19,400 --> 00:17:21,560
just put it on them. 
You just don't, you have to pour

350
00:17:21,560 --> 00:17:23,760
everything, just tap. 
Just put it a little bit. 

351
00:17:23,880 --> 00:17:25,680
And that's a really, really 
subtle thing to build, kind of 

352
00:17:25,680 --> 00:17:27,880
wake yourself up, similar to 
like taking an ice bath, which 

353
00:17:27,880 --> 00:17:30,040
just wakes your body up and just
cools you off. 

354
00:17:31,280 --> 00:17:33,720
Yeah, yeah, yeah. 
Mimic that cooling mechanism of 

355
00:17:33,720 --> 00:17:38,320
having moist skin and feeling 
that breeze a little bit more, 

356
00:17:38,320 --> 00:17:39,400
Right? 
That's how it works. 

357
00:17:39,560 --> 00:17:41,080
That's very awesome. 
OK. 

358
00:17:41,160 --> 00:17:45,720
Well, any other tricks tips that
you have for runners that you 

359
00:17:45,720 --> 00:17:48,680
think they should know about? 
Wearing a hat, I think is so 

360
00:17:48,680 --> 00:17:51,680
subtle, but hat, wearing a hat 
is very, very helpful just to 

361
00:17:51,680 --> 00:17:54,920
cool off and off the head. 
That's so that's a little simple

362
00:17:54,920 --> 00:17:57,040
thing. 
And you can also do similar to 

363
00:17:57,040 --> 00:17:59,440
what I share. 
If you have a hat and then you 

364
00:17:59,440 --> 00:18:02,480
also have water, pour some of 
the water onto the hat just so 

365
00:18:02,480 --> 00:18:04,720
you can put it back onto the 
head just to cool your body. 

366
00:18:04,880 --> 00:18:07,440
Very subtle things, but it's 
always these little things that 

367
00:18:07,440 --> 00:18:11,160
will make up for the big game. 
Yes, and I guess do you have a 

368
00:18:11,160 --> 00:18:15,040
favorite mantra? 
Yeah, I think one of my big 

369
00:18:15,120 --> 00:18:19,880
favorite mantras actually is 
it's better to be 80% fit and 

370
00:18:19,880 --> 00:18:25,120
100% healthy than to be 100% fit
and 80% healthy. 

371
00:18:25,320 --> 00:18:29,360
Meaning a lot of times runners, 
it doesn't matter if you're in 

372
00:18:29,600 --> 00:18:33,600
in the beginning stages or I see
is absolutely the most worth the

373
00:18:33,600 --> 00:18:35,360
lead. 
And pro athletes, they just 

374
00:18:35,360 --> 00:18:37,720
think fitness, fitness, fitness 
is what they really need. 

375
00:18:37,920 --> 00:18:42,400
But oftentimes then they train 
so hard, they actually then are 

376
00:18:42,400 --> 00:18:44,760
having trouble getting onto 
stuff starting line and then it 

377
00:18:44,760 --> 00:18:47,280
actually makes it harder for 
them to actually perform and 

378
00:18:47,280 --> 00:18:49,120
execute and win. 
One of the biggest example I 

379
00:18:49,120 --> 00:18:51,720
will share is this. 
I, I will make an analogy of 

380
00:18:51,800 --> 00:18:54,440
imagine you use the word, like 
you said, Clayton Young. 

381
00:18:54,680 --> 00:18:58,080
Clayton Young is a 208 
marathoner, but he's light years

382
00:18:58,080 --> 00:19:01,000
away than most of us as far as 
it comes to running a marathon. 

383
00:19:01,160 --> 00:19:03,880
However, if he's not healthy, he
can't perform. 

384
00:19:03,880 --> 00:19:07,400
Meaning imagine he also have 17 
stress fractures. 

385
00:19:07,400 --> 00:19:10,160
I'm being a little hyperbolic, 
but he has 17 stress fractures, 

386
00:19:10,400 --> 00:19:13,400
a broken leg, right? 
And then and he kind of like 

387
00:19:13,600 --> 00:19:17,480
tore his labrum. 
Now try having him race you in 

388
00:19:17,480 --> 00:19:21,680
America, whoever you is. 
Me, even if I am 40 minutes, 50 

389
00:19:21,680 --> 00:19:25,360
minutes, an hour, 20 behind, 
because I am healthy, I can 

390
00:19:25,360 --> 00:19:27,880
still perform. 
And for an athlete that is not 

391
00:19:27,880 --> 00:19:30,640
healthy and they're not going to
be able to execute and be able 

392
00:19:30,640 --> 00:19:33,880
to do their best and be able to 
get to the starting line, that's

393
00:19:33,880 --> 00:19:36,120
not going to that's not going to
help anyone, right? 

394
00:19:36,400 --> 00:19:40,400
So I always say it's better to 
be 80% fit, 100% healthy than to

395
00:19:40,400 --> 00:19:44,600
be 100% fit and 80% healthy. 
Because if you're not fit, if 

396
00:19:44,600 --> 00:19:46,720
you're not, or if you're not 
healthy, then you don't have 

397
00:19:46,720 --> 00:19:49,000
anything. 
Yeah, yeah. 

398
00:19:49,000 --> 00:19:51,680
And that kind of goes right 
along the lines of what you were

399
00:19:51,680 --> 00:19:54,080
saying earlier of starting 
conservative. 

400
00:19:54,080 --> 00:19:56,640
Perfect. 
Well, Foon, thank you so much 

401
00:19:56,640 --> 00:19:59,680
for coming on and speaking with 
us. 

402
00:19:59,680 --> 00:20:02,480
I really appreciate it. 
And yeah, good luck to everybody

403
00:20:02,680 --> 00:20:06,080
out there running Chicago and. 
I think there was a pretty good 

404
00:20:06,080 --> 00:20:09,640
analogy of how it went with 
Berlin and everything, yeah. 

405
00:20:09,680 --> 00:20:12,120
Thank you for having me and good
luck to everyone at Chicago as 

406
00:20:12,120 --> 00:20:14,000
well as New York City as well. 
That's coming up. 

407
00:20:14,360 --> 00:20:17,280
Yeah, and New York has had some 
hot times as well in the past. 

408
00:20:17,280 --> 00:20:19,320
Not last year. 
I think a couple years ago they 

409
00:20:19,320 --> 00:20:21,240
had a hot race. 
Yeah, Yeah. 

410
00:20:21,280 --> 00:20:23,000
Well, yeah, I think this, I 
think it's going to be a good 

411
00:20:23,000 --> 00:20:25,600
one of this year. 
I mean, yeah, if you've seen the

412
00:20:25,600 --> 00:20:26,960
field, it is going to be a good 
one. 

413
00:20:26,960 --> 00:20:29,840
Same with Chicago, though. 
So we'll be, we'll be out there 

414
00:20:29,840 --> 00:20:32,720
watching and running, yeah. 
So excited. 

415
00:20:33,160 --> 00:20:38,720
Thank you. 
Thank you so much for coming on 

416
00:20:38,720 --> 00:20:41,520
to my podcast and speaking with 
us. 

417
00:20:41,520 --> 00:20:45,280
That was super informative. 
I'm super appreciative and 

418
00:20:45,280 --> 00:20:49,280
hopefully this content is great 
for you guys and also to you 

419
00:20:49,280 --> 00:20:53,760
guys that are listening that 
would like to see this podcast. 

420
00:20:53,760 --> 00:20:56,800
We are on YouTube under my 
channel Letty runs. 

421
00:20:56,960 --> 00:21:00,640
I don't put every podcast on 
there, but some of them I do, 

422
00:21:00,640 --> 00:21:04,040
especially if I think they're 
helpful for training etcetera. 

423
00:21:04,040 --> 00:21:07,160
So this you will find on our 
YouTube channel so. 

424
00:21:07,160 --> 00:21:08,560
Check out what is YouTube 
channel? 

425
00:21:09,000 --> 00:21:11,160
It would be useful to hear 
feedback. 

426
00:21:11,320 --> 00:21:14,360
So you've been changing the 
focus of your YouTube channel 

427
00:21:14,680 --> 00:21:16,960
towards the people that seem to 
be more interested in certain 

428
00:21:16,960 --> 00:21:19,240
things, right? 
Yes, I've been putting more 

429
00:21:19,240 --> 00:21:23,000
focus on information about the 
World Marathon Majors. 

430
00:21:23,200 --> 00:21:25,600
As you guys know, there used to 
be 6 stars. 

431
00:21:25,840 --> 00:21:30,320
Now we have 7 with Sydney, and 
we're looking at the 8th 

432
00:21:30,360 --> 00:21:32,960
marathon major, which is going 
to be in Cape Town. 

433
00:21:33,160 --> 00:21:37,160
And then Shanghai is also a 
candidate for major #9 and 

434
00:21:37,160 --> 00:21:41,440
there's a lot of unknown right 
now because obviously the 

435
00:21:41,800 --> 00:21:44,400
previous six marathon majors are
well established. 

436
00:21:44,400 --> 00:21:46,760
So we know, we feel like we know
everything about them. 

437
00:21:46,920 --> 00:21:50,040
We could still get some helpful 
tips on those, but especially 

438
00:21:50,040 --> 00:21:52,480
the new ones. 
I think that's a new territory 

439
00:21:52,480 --> 00:21:54,560
for all of them and including 
myself. 

440
00:21:54,560 --> 00:21:56,480
So I've been trying to navigate 
through that. 

441
00:21:56,960 --> 00:21:59,920
So yes, short answer is yes, 
Ryan, I have been kind of 

442
00:21:59,920 --> 00:22:01,880
refocusing. 
I still love doing the shoe 

443
00:22:01,880 --> 00:22:06,520
reviews and all that stuff, but 
I feel like I'm very aligned 

444
00:22:06,520 --> 00:22:09,040
with what's going on with the 
Marathon Majors. 

445
00:22:09,280 --> 00:22:11,760
People seem to like him too, so 
check out the ladies YouTube 

446
00:22:11,760 --> 00:22:13,360
channel. 
Stay tuned for next week, where 

447
00:22:13,360 --> 00:22:16,480
we'll have. 
Next week we have a pre recorded

448
00:22:16,480 --> 00:22:19,600
podcast on and we're going to be
talking about marathon training 

449
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as an uncoached solo runner. 
So basically what do you do if 

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you're the person that either 
downloads your program from a 

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website or if you're doing an 
app like runner, how can you 

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best navigate through that? 
And yeah, that's it. 

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So. 
Good luck to everyone running 

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Chicago next week, including 
yourself. 

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Thank you, Ryan, and I hope to 
see you guys out there. 

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00:22:41,200 --> 00:22:43,160
Good luck to all of you. 
And with that. 

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Have a good week at running. 
Thanks for tuning in. 

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00:22:49,680 --> 00:22:54,520
For more information, go to 
www.marathonrunningpodcast.com 

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or check us out on all channels.