1 00:00:00,240 --> 00:00:03,880 You're listening to episode 273 of the Marathon Running Podcast. 2 00:00:04,080 --> 00:00:06,520 In this episode, we're going to talk about how you can use 3 00:00:06,520 --> 00:00:09,280 summer training for a fast fall race. 4 00:00:10,840 --> 00:00:13,800 This is the Marathon Running Podcast with Letty and Ryan. 5 00:00:14,760 --> 00:00:17,520 Join us for weekly content on all things running and let us 6 00:00:17,520 --> 00:00:21,240 take you from the starting line to the finish line and beyond. 7 00:00:25,280 --> 00:00:28,760 Hey runners, and welcome to episode 273. 8 00:00:28,760 --> 00:00:30,520 My name is Letty. My name is Ryan. 9 00:00:30,840 --> 00:00:34,080 And we are back bringing you another episode that hopefully 10 00:00:34,280 --> 00:00:37,560 can provide you with some educational content and stuff 11 00:00:37,560 --> 00:00:41,280 that is also practical that you can use as you train for your 12 00:00:41,480 --> 00:00:43,680 fall. Race So Speaking of summer 13 00:00:43,680 --> 00:00:46,040 training, how's your training been going in this heat? 14 00:00:46,840 --> 00:00:50,760 I think I'm actually one of the few people in this world that 15 00:00:50,760 --> 00:00:54,000 love running in the heat. Ryan I have 0 complaints. 16 00:00:54,440 --> 00:00:57,560 I know it's hot but you just got to get out there early and I 17 00:00:57,560 --> 00:01:01,680 quite enjoy the heat. I don't like it when it gets 18 00:01:02,440 --> 00:01:05,280 sunny and hot. So, you know, hence I said you 19 00:01:05,280 --> 00:01:08,520 have to get out the house early, but I'm really enjoying this 20 00:01:08,520 --> 00:01:10,760 weather. Yeah, I think without the sun it 21 00:01:10,760 --> 00:01:16,120 definitely is beneficial. Much much cooler and also it's 22 00:01:16,120 --> 00:01:18,200 nice because you get it done early on in the day. 23 00:01:18,520 --> 00:01:22,320 Yes, and it's very nice because then you're really done with the 24 00:01:22,400 --> 00:01:25,440 the bulk of what you need to accomplish for the day if 25 00:01:25,480 --> 00:01:29,440 running is your focus. So the rest of the day you just 26 00:01:29,440 --> 00:01:30,880 hang out. Just hang out. 27 00:01:30,880 --> 00:01:35,160 Take naps, eat food. Swim around the pool, you know, 28 00:01:35,480 --> 00:01:37,160 living the life. I'm just kidding. 29 00:01:37,280 --> 00:01:41,080 But I do think that whenever I have a running workout 30 00:01:41,080 --> 00:01:44,560 scheduled, that kind of like hangs over me like a dark cloud 31 00:01:44,560 --> 00:01:48,520 and I try to miss it. Like I have to run my workout 32 00:01:48,520 --> 00:01:51,200 tomorrow morning on Saturday because I skipped out on it on 33 00:01:51,200 --> 00:01:54,240 Friday because I could find the excuse of having woken up too 34 00:01:54,240 --> 00:01:58,200 late, all that stuff. So you know, being a non 35 00:01:58,200 --> 00:01:59,840 professional runner is not that easy. 36 00:02:00,520 --> 00:02:01,720 So Eddie, what do you have coming up? 37 00:02:02,320 --> 00:02:05,800 I have Sydney coming up by the time this podcast airs, it's 38 00:02:05,800 --> 00:02:09,080 going to be I think 3 weeks, 3 1/2 weeks till Sydney. 39 00:02:09,520 --> 00:02:12,200 Super excited for that one. As you all know, and I've 40 00:02:12,200 --> 00:02:17,040 mentioned in the podcast before, I'm running it as a fun run and 41 00:02:17,040 --> 00:02:20,680 I'm doing that because I really want to travel and enjoy being 42 00:02:20,680 --> 00:02:24,240 in Australia and not just, you know, be all focused on racing. 43 00:02:24,360 --> 00:02:26,720 I feel like that I can do with the race. 44 00:02:26,720 --> 00:02:30,120 After that, Chicago, which is a month later, and it's much 45 00:02:30,280 --> 00:02:32,240 quicker to fly there, much cheaper to fly. 46 00:02:32,320 --> 00:02:35,440 I've been there a bunch of times and I don't really need to, you 47 00:02:35,440 --> 00:02:36,840 know, go sightseeing while I'm there. 48 00:02:38,280 --> 00:02:40,920 So Sydney's going to be a fun run, but is Chicago being more 49 00:02:40,920 --> 00:02:43,080 serious? Yeah, Chicago want to actually 50 00:02:43,080 --> 00:02:44,680 see what I can do. And that's what I'm training 51 00:02:44,680 --> 00:02:47,280 for, you know? And that's not to say that you 52 00:02:47,280 --> 00:02:50,920 can't do both, right? I mean, I remember my PR was in 53 00:02:50,920 --> 00:02:54,600 Chicago a few years back and we were travelling there with 54 00:02:54,600 --> 00:02:57,560 family and we did so much walking the day before the 55 00:02:57,560 --> 00:02:59,360 marathon. And I feel like if you're fit 56 00:02:59,360 --> 00:03:04,440 and if you're trained, all that stuff may change your outcome 57 00:03:04,520 --> 00:03:07,520 just a tiny bit. But I feel like if you are 58 00:03:07,520 --> 00:03:10,520 trained, you're trained and that little stuff doesn't faze you. 59 00:03:10,520 --> 00:03:15,600 So you know, that goes to show that just train hard and minor 60 00:03:15,600 --> 00:03:17,880 circumstances will not really prevent you from having a good 61 00:03:17,880 --> 00:03:21,120 race. So going back to the heat, it's 62 00:03:21,120 --> 00:03:24,720 actually been excessively hot, more than usual, even if 63 00:03:24,720 --> 00:03:27,880 Florida's already hot. Do you think this has been 64 00:03:27,880 --> 00:03:30,600 helping your training at all? Training in the heat. 65 00:03:31,280 --> 00:03:34,880 Yeah, I think physiologically it probably helps you because 66 00:03:34,880 --> 00:03:38,760 you're used to doing something hard and then when you go to 67 00:03:38,760 --> 00:03:41,080 different places, it just seems easier. 68 00:03:41,080 --> 00:03:43,720 I remember, you know, we've been living in Florida for for a 69 00:03:43,720 --> 00:03:46,920 while and then we went to California on a trip and I went 70 00:03:46,920 --> 00:03:48,920 to run out there. And it's so much easier to 71 00:03:48,920 --> 00:03:51,520 breathe because you don't have all that humidity and you don't 72 00:03:51,520 --> 00:03:53,840 have the heat. So I think it can help you and 73 00:03:53,840 --> 00:03:57,200 then especially if you go out to a fall race where the weather is 74 00:03:57,200 --> 00:04:02,000 supposedly cooler, you're going from running at 80° to 40°. 75 00:04:02,520 --> 00:04:05,320 I think you're a beast when you're when you're out there in 76 00:04:05,320 --> 00:04:07,680 the cold running. It seems that it would make 77 00:04:07,680 --> 00:04:09,640 sense your body could adapt to other things. 78 00:04:09,640 --> 00:04:13,600 It seems to adapt to, you know, long training, high intensity 79 00:04:13,600 --> 00:04:15,880 training, altitude training, other stuff. 80 00:04:16,440 --> 00:04:19,920 So it seems to make sense that it could adapt to heat training, 81 00:04:19,920 --> 00:04:24,240 or when it's harder to run, or the heat and humidity make it 82 00:04:24,240 --> 00:04:28,240 more difficult than your body can help adapt, or challenges 83 00:04:28,240 --> 00:04:30,120 your body to work harder. Yeah. 84 00:04:30,120 --> 00:04:33,000 And if you would just look at marathon results too, when you 85 00:04:33,000 --> 00:04:37,560 have a race that has a hot year, everyone, everyone runs a few 86 00:04:37,560 --> 00:04:40,120 minutes slower. Whereas when you have these 87 00:04:40,120 --> 00:04:44,680 perfect conditions of like lower 40s, people just PR. 88 00:04:45,640 --> 00:04:48,320 So that goes to show, too, that, you know, the heat brings a 89 00:04:48,320 --> 00:04:51,680 struggle, whether it's humidity or whether it's sun just shining 90 00:04:51,680 --> 00:04:54,240 down on you. Yeah, but the question is, does 91 00:04:54,240 --> 00:04:58,000 the heat actually improve your fitness or does it just slow you 92 00:04:58,000 --> 00:05:01,440 down? I think it improves your fitness 93 00:05:01,440 --> 00:05:05,440 if you power through stuff. I think also a big aspect that 94 00:05:05,440 --> 00:05:07,280 nobody ever talks about is the mental. 95 00:05:07,280 --> 00:05:09,920 People are starting to talk about it, but the mental aspect, 96 00:05:09,920 --> 00:05:11,840 right? If you have a training run and 97 00:05:11,840 --> 00:05:14,680 it's super hard to do, when you accomplish it, I feel like you 98 00:05:14,680 --> 00:05:18,520 become a stronger person. So you're more likely to push 99 00:05:18,520 --> 00:05:21,200 through situations that you encounter when you're running a 100 00:05:21,200 --> 00:05:24,560 marathon. Yeah, I definitely can see the 101 00:05:24,560 --> 00:05:26,240 argument for the mental aspect of it. 102 00:05:27,720 --> 00:05:29,920 And then the other would just be the physiologic aspect. 103 00:05:30,440 --> 00:05:32,960 Exactly. So yeah, So for that reason, we 104 00:05:33,120 --> 00:05:37,360 brought on one of our coaches, coach Erica Weitz, who is going 105 00:05:37,360 --> 00:05:42,480 to talk about how she coaches her athletes to have a fast fall 106 00:05:42,480 --> 00:05:46,040 race while having to train in these hot summers. 107 00:05:46,040 --> 00:05:47,680 So. You want to get into. 108 00:05:47,800 --> 00:05:49,600 It sure. So without any further ado, 109 00:05:49,600 --> 00:05:52,120 we're not going to play our conversation with Erica Weitz. 110 00:05:55,720 --> 00:05:58,680 All right, so I'm back on with running coach Erica Weitz. 111 00:05:58,680 --> 00:06:00,920 Erica, thank you so much for joining me again today. 112 00:06:01,680 --> 00:06:03,960 Yes, Letty, thanks so much for having me again. 113 00:06:03,960 --> 00:06:07,720 I always love chatting with you. Yes, and we love hearing from 114 00:06:07,720 --> 00:06:11,000 you and I think you can be of great assistance right now 115 00:06:11,000 --> 00:06:15,280 because we are gonna be talking about how to use summer training 116 00:06:15,600 --> 00:06:18,800 to have fall racing success. And I know you can help me with 117 00:06:18,800 --> 00:06:20,560 this because you live in Florida as well. 118 00:06:20,560 --> 00:06:24,800 So you can empathize with us runners living South and having 119 00:06:24,800 --> 00:06:29,000 that incredible heat right now. Oh, my goodness. 120 00:06:29,000 --> 00:06:30,200 Yeah. It's crazy hot. 121 00:06:30,200 --> 00:06:31,880 And the last week got even hotter. 122 00:06:32,120 --> 00:06:34,520 And it's not just the temperature, like the humidity 123 00:06:34,520 --> 00:06:37,320 also that makes it really, really challenging. 124 00:06:37,480 --> 00:06:39,320 And I keep, like, encouraging my athletes. 125 00:06:39,320 --> 00:06:41,280 I'm like, just keep at it. You're going to be faster in the 126 00:06:41,280 --> 00:06:44,880 fall. And that's our big hope, right? 127 00:06:45,960 --> 00:06:48,120 Yeah. You know, Florida is also, at 128 00:06:48,120 --> 00:06:50,200 least where we live, it's pretty flat. 129 00:06:50,560 --> 00:06:53,760 So I'm hoping that this makes it easier. 130 00:06:54,440 --> 00:06:57,920 You know, 'cause they say the heat is the poor man's hill 131 00:06:57,920 --> 00:06:59,760 training. Have you ever heard of that? 132 00:07:00,280 --> 00:07:03,120 Oh yeah, yeah, it's kind of, it does give you a lot of like 133 00:07:03,120 --> 00:07:05,040 really good benefits. Yes. 134 00:07:05,200 --> 00:07:07,080 And if we don't have hills, we got the heat, so we're going to 135 00:07:07,080 --> 00:07:10,520 be stronger. And I mean, personally, I feel 136 00:07:10,520 --> 00:07:14,160 like my fall races are always better than my spring races. 137 00:07:14,160 --> 00:07:16,160 And I mean, this has got to be the heat, right? 138 00:07:16,160 --> 00:07:19,880 Because we train in these crazy conditions and then end up going 139 00:07:19,880 --> 00:07:21,880 to cooler places. Like, say, for example, you have 140 00:07:21,880 --> 00:07:24,640 a good day at the Chicago Marathon and the weather is in 141 00:07:24,640 --> 00:07:26,840 the 40s. You end up doing so much better 142 00:07:26,840 --> 00:07:29,640 than you expect. Oh yeah, for sure. 143 00:07:29,840 --> 00:07:31,200 Yeah. Chicago is always like one of 144 00:07:31,200 --> 00:07:33,960 the toughest races to train for because the the meat of your 145 00:07:33,960 --> 00:07:35,640 training is during the hottest times. 146 00:07:35,640 --> 00:07:38,720 But if you can just get through it and, you know, adjust your 147 00:07:38,720 --> 00:07:41,600 pace if you need to, you'll really surprise yourself at 148 00:07:41,600 --> 00:07:44,280 Chicago and do well. Yes, yes. 149 00:07:44,480 --> 00:07:47,200 Well, and I guess with that I'm, I actually took notes and I have 150 00:07:47,200 --> 00:07:50,400 some questions for you. So I want to start by asking you 151 00:07:50,400 --> 00:07:53,800 to explain the relationship between summer training and 152 00:07:53,800 --> 00:07:57,000 optimal fall race performance. Could you do that for us? 153 00:07:57,680 --> 00:08:00,400 Yeah, definitely. So summer training is kind of 154 00:08:00,400 --> 00:08:04,080 like the base for your fall, for your fall races, because, you 155 00:08:04,080 --> 00:08:06,000 know, there's not as many races in the summer. 156 00:08:06,480 --> 00:08:09,520 There are some. And like if if I have an athlete 157 00:08:09,520 --> 00:08:12,240 who I'm coaching who's running like the Peachtree Rd. race, for 158 00:08:12,240 --> 00:08:17,640 example, or like the Beach to Beacon race, 15K or 10K, then 159 00:08:18,080 --> 00:08:20,240 you know, we'll we'll adjust the training for that. 160 00:08:20,240 --> 00:08:22,840 And then, you know, maybe that we'll be doing like a little bit 161 00:08:22,840 --> 00:08:27,600 more intensity in the summer, but usually that summer forms 162 00:08:27,600 --> 00:08:29,080 like a really good base for the fall. 163 00:08:29,560 --> 00:08:31,760 And if you were a runner when you were younger, you'll 164 00:08:31,760 --> 00:08:34,960 remember like in cross country, when training for cross country, 165 00:08:36,080 --> 00:08:39,880 a lot of like high schoolers or college athletes will usually 166 00:08:39,880 --> 00:08:42,600 take like a short break, maybe like a week or two off after the 167 00:08:42,600 --> 00:08:44,960 spring season. And then you use that summer as 168 00:08:44,960 --> 00:08:46,680 like base, you call it base training. 169 00:08:47,240 --> 00:08:50,200 It doesn't mean only easy runs, but they might start the 170 00:08:50,200 --> 00:08:53,240 beginning with like easy runs. And adults who are training for 171 00:08:53,240 --> 00:08:55,760 like fall marathon and maybe they don't have any really big 172 00:08:55,760 --> 00:09:00,000 races in the summer might model something pretty similar where 173 00:09:00,000 --> 00:09:02,120 you're just kind of building your base and then, you know, 174 00:09:02,160 --> 00:09:06,600 gradually introduce tempos, broken tempos, you know, keeping 175 00:09:06,600 --> 00:09:11,880 up with the strides first, quick speed, but not really like maybe 176 00:09:11,880 --> 00:09:15,120 as intensive workouts as you would do getting closer to your 177 00:09:15,120 --> 00:09:17,640 race, depending on what you're training for. 178 00:09:18,280 --> 00:09:20,920 So yeah, the summer training leads to like a lot of 179 00:09:20,960 --> 00:09:25,080 physiological adaptations too. So it really helps your body 180 00:09:25,080 --> 00:09:28,800 like internally and mentally too, because you know, if you 181 00:09:28,800 --> 00:09:32,480 can get through the, the tough, hard heat and humid training 182 00:09:32,720 --> 00:09:35,800 that you're going to, you know, if you're hitting times, those 183 00:09:35,800 --> 00:09:37,840 times are going to be even faster when it gets cooler and 184 00:09:37,840 --> 00:09:40,840 less humid. But these physiological 185 00:09:40,840 --> 00:09:43,600 adaptations actually, so training in the heat and 186 00:09:43,600 --> 00:09:47,240 humidity increases your plasma volume, so allows you to have 187 00:09:47,240 --> 00:09:48,960 better cardiovascular efficiency. 188 00:09:48,960 --> 00:09:52,680 So you'll, you'll be able to run faster and for longer. 189 00:09:53,680 --> 00:09:56,680 Also proves like your mitochondrial density so 190 00:09:56,680 --> 00:09:59,240 enhances like your muscular endurance, so your muscles can 191 00:09:59,440 --> 00:10:01,360 keep going for a longer period of time. 192 00:10:02,520 --> 00:10:05,920 And then yeah, it also helps you sweat more efficiently. 193 00:10:06,320 --> 00:10:09,920 And I think, and I think I'm pretty good at that because like 194 00:10:10,000 --> 00:10:13,440 I always run, I don't always run during the best times a day. 195 00:10:13,680 --> 00:10:16,080 I always try to make sure that I'm doing like my speed 196 00:10:16,080 --> 00:10:17,320 workouts. And I always recommend for my 197 00:10:17,320 --> 00:10:19,640 athletes too. And long runs always early in 198 00:10:19,640 --> 00:10:21,920 the morning because that's always better. 199 00:10:22,160 --> 00:10:25,080 And they say like, don't run between that 11 and four PM, 200 00:10:25,120 --> 00:10:27,280 11:00 AM and 4:00 PM period because that's the hottest. 201 00:10:28,040 --> 00:10:30,840 But I always recommend, like China, if you're gonna run the 202 00:10:30,840 --> 00:10:34,200 morning, try not to get out any later than 6:30 in the morning 203 00:10:34,400 --> 00:10:37,920 'cause otherwise you're just gonna be in for a really tough 204 00:10:37,920 --> 00:10:42,000 time. And so, yeah, so it helps you. 205 00:10:42,160 --> 00:10:46,400 So I sometimes do run like easy short runs, you know, in that 206 00:10:46,440 --> 00:10:49,720 period of time, like maybe 8-9 AM when I probably shouldn't. 207 00:10:49,720 --> 00:10:53,120 But I do think that it helps with like a fish and sweating. 208 00:10:53,720 --> 00:10:56,560 But you got to be careful because when it gets, when it 209 00:10:56,560 --> 00:10:59,920 gets more humid, like you're, the sweat doesn't evaporate from 210 00:10:59,920 --> 00:11:02,280 your body. So actually like can spike your 211 00:11:02,280 --> 00:11:05,640 heart rate and it kind of interrupts your body's cooling 212 00:11:05,640 --> 00:11:07,560 system. So you got to make sure that 213 00:11:07,560 --> 00:11:11,120 you're really careful with, with that humid temperature. 214 00:11:11,720 --> 00:11:13,440 And just like preparing is going to help you. 215 00:11:13,440 --> 00:11:15,640 There's a lot of different ways you can prepare. 216 00:11:16,400 --> 00:11:19,600 You want to keep your core temperature as low as possible 217 00:11:20,720 --> 00:11:24,400 to eliminate like fatigue or overheating or heat exhaustion, 218 00:11:24,400 --> 00:11:26,600 heat stroke. You don't want to get those 219 00:11:26,600 --> 00:11:28,720 because if that happens, then you're more susceptible to 220 00:11:28,720 --> 00:11:32,440 having happen again. So yeah, but the changes that 221 00:11:32,440 --> 00:11:35,120 come from heat training and humidity training are really 222 00:11:35,120 --> 00:11:38,240 good because they'll, over time, they'll enhance your 223 00:11:38,240 --> 00:11:40,440 performance, efficiency and endurance. 224 00:11:40,680 --> 00:11:43,600 And, and like I said, when you're running in the fall 225 00:11:43,840 --> 00:11:47,080 races, you're going to fly and your body's just going to think, 226 00:11:47,080 --> 00:11:50,000 wow, this is so much easier and it's just going to come more 227 00:11:50,000 --> 00:11:53,560 naturally. Wow everything you said is so 228 00:11:53,560 --> 00:11:55,400 true. I mean I can still relate to it 229 00:11:55,400 --> 00:11:59,160 with the whole if you leave your house after 7:00, even if it's 230 00:11:59,160 --> 00:12:02,160 for an easy run, the easy runs feel more difficult than the 231 00:12:02,160 --> 00:12:04,440 speed workouts. It's just it's really crazy 232 00:12:04,440 --> 00:12:07,200 nowadays. I know it's wild, especially 233 00:12:07,200 --> 00:12:10,120 because you know that like, maybe, you know, you can get 234 00:12:10,120 --> 00:12:12,880 away with running an easy run a little later if you're able to 235 00:12:12,880 --> 00:12:16,520 sleep in and then you're like, oh, this is really hard. 236 00:12:16,960 --> 00:12:19,560 If we just got up earlier, it would've been easier, yeah. 237 00:12:19,560 --> 00:12:21,520 And then you got to set your schedule early, go to sleep 238 00:12:21,520 --> 00:12:24,200 early. Yeah, it's a lot of prep. 239 00:12:24,640 --> 00:12:26,920 It is, it's hard, it's a, it's a, it's a tough life. 240 00:12:27,400 --> 00:12:31,360 So let's move on a little bit to the training periodization 241 00:12:31,360 --> 00:12:33,520 model. And you kind of already touched 242 00:12:33,520 --> 00:12:35,840 on it a little bit with base training, but how do you 243 00:12:35,840 --> 00:12:40,040 strategically design the summer block to ensure that you have an 244 00:12:40,280 --> 00:12:43,520 optimal setup for the primary fall goal? 245 00:12:44,360 --> 00:12:45,920 Yeah, that's a good, good question. 246 00:12:45,920 --> 00:12:49,560 And also depends, it all depends on like the person, what their 247 00:12:49,560 --> 00:12:51,880 background is, what they're trading for. 248 00:12:52,680 --> 00:12:55,240 And then also like, you know, if they're a beginner, 249 00:12:55,240 --> 00:12:58,000 intermediate, advanced, maybe they're advanced, but they took 250 00:12:58,000 --> 00:13:01,480 some time off and then you're treating them like a newer 251 00:13:01,480 --> 00:13:03,480 runner again. But I would say like if 252 00:13:03,480 --> 00:13:07,280 someone's a beginner or they're or maybe they don't have any 253 00:13:07,280 --> 00:13:10,240 really big races until the fall, then you kind of treat the 254 00:13:10,240 --> 00:13:11,840 summer as more of like a base phase. 255 00:13:12,720 --> 00:13:14,760 So you're getting all those easy runs in, you're getting your 256 00:13:14,760 --> 00:13:19,800 strides in, you know, getting some like tempo, some some hill 257 00:13:19,800 --> 00:13:22,800 work, But maybe you're not getting into like that race 258 00:13:22,800 --> 00:13:26,640 specific speed yet depending on what your race is. 259 00:13:27,320 --> 00:13:31,640 Because marathon training is extremely intense for anyone, 260 00:13:32,000 --> 00:13:33,880 especially if you're trying to hit like big goals. 261 00:13:34,680 --> 00:13:37,440 So if you were going to be doing marathon type workouts in the 262 00:13:37,440 --> 00:13:40,920 summer, like you would only do that if your race was coming up 263 00:13:40,920 --> 00:13:42,680 pretty soon. Sometimes I train people for 264 00:13:42,680 --> 00:13:46,320 like July or August races. They have those tunnel races, 265 00:13:47,000 --> 00:13:49,480 then they might have that intense training earlier. 266 00:13:50,040 --> 00:13:52,280 But if your race isn't until like September, October, 267 00:13:52,280 --> 00:13:56,760 November, December, then usually you're going to treat that that 268 00:13:56,760 --> 00:13:58,840 like a prep phase, you would call it. 269 00:14:00,080 --> 00:14:05,080 And so like base, sorry, base phase for like newer or, or like 270 00:14:05,400 --> 00:14:09,200 beginner runners. But if you're let's just say you 271 00:14:09,200 --> 00:14:14,560 have like a race in August or July, then you might and you're 272 00:14:14,560 --> 00:14:17,000 and you're pretty advanced or you're pretty advanced. 273 00:14:17,240 --> 00:14:20,160 You might treat this time period like in the summer is more of 274 00:14:20,160 --> 00:14:24,280 like a specific prep phase where you're like really focusing on 275 00:14:24,280 --> 00:14:28,400 your on your mileage and focusing on hitting those paces 276 00:14:28,400 --> 00:14:33,200 for your race. So, yeah, so strength and 277 00:14:33,200 --> 00:14:36,480 mobility is so important too. And like if you're treating the 278 00:14:36,480 --> 00:14:39,560 summer as a base phase, then you can focus more on your strength 279 00:14:39,560 --> 00:14:42,960 and more on like maybe lifting a little bit heavier maybe instead 280 00:14:42,960 --> 00:14:45,640 of two times a week, you're lifting 3 times a week and 281 00:14:45,640 --> 00:14:49,240 really building that strength if your intensity is not as high 282 00:14:49,240 --> 00:14:51,920 when you're running. But I know that like when you're 283 00:14:51,920 --> 00:14:54,680 in marathon training, usually your strength training is like 284 00:14:54,680 --> 00:14:58,160 more maintenance work and you're probably lifting a little bit 285 00:14:58,160 --> 00:15:00,960 lighter than you normally could because your body's just tired 286 00:15:01,720 --> 00:15:04,400 from all the miles. So it's, it's important to have 287 00:15:04,400 --> 00:15:07,880 that base phase where you're maybe just scale down the 288 00:15:07,880 --> 00:15:10,920 intensity a little bit, but you're still doing some workouts 289 00:15:10,920 --> 00:15:13,560 here and there and you still want to keep up that, keep up 290 00:15:13,560 --> 00:15:17,440 that a little bit of intensity. And then mobility, you can focus 291 00:15:17,440 --> 00:15:20,680 even more on mobility. Maybe add an extra yoga day that 292 00:15:20,680 --> 00:15:24,360 will only help and make your, your body feel better and less 293 00:15:24,360 --> 00:15:28,800 likely to get injured too. And then like strides or light 294 00:15:28,800 --> 00:15:31,880 threshold work to help maintain that sharpness. 295 00:15:32,360 --> 00:15:35,440 And yeah, your goal is just pretty much to make yourself 296 00:15:35,440 --> 00:15:39,160 bulletproof and build a durable, efficient engine. 297 00:15:39,480 --> 00:15:43,160 We call it before like you layer in that race specific speed. 298 00:15:45,040 --> 00:15:46,800 Love it. Thank you so much for explaining 299 00:15:46,800 --> 00:15:48,200 that. It makes a lot of sense and 300 00:15:48,520 --> 00:15:53,720 sounds like you're helping your clients to make this very doable 301 00:15:53,720 --> 00:15:57,920 and you know, not some crazy approach with that. 302 00:15:57,920 --> 00:16:02,120 Speaking about your clients, how do you collect your feedback? 303 00:16:02,120 --> 00:16:06,360 What kind of biomarkers or physiological metrics do you use 304 00:16:06,360 --> 00:16:10,920 to monitor how your people are doing when you have those apps 305 00:16:10,920 --> 00:16:14,000 that you use for the coaching? Yeah, good question. 306 00:16:14,200 --> 00:16:18,440 So yeah, I'll be able to see like not only their pace, but 307 00:16:18,440 --> 00:16:21,120 like what their heart rate is for each each mile. 308 00:16:21,960 --> 00:16:27,080 And I'll be able to see like, you know, like basically if they 309 00:16:27,080 --> 00:16:29,560 took breaks or anything like that, what time they started, 310 00:16:30,360 --> 00:16:34,320 all the data, their cadence, elevation, things like that. 311 00:16:34,320 --> 00:16:36,480 So I'll take all that into account when looking at their 312 00:16:36,480 --> 00:16:40,400 runs and their workouts. And also like the heart rate 313 00:16:40,400 --> 00:16:43,800 variability, which is like that difference in time between each 314 00:16:43,800 --> 00:16:50,320 heart rate or heartbeat. And so that is basically like it 315 00:16:50,320 --> 00:16:54,880 controls like, or it tells you like how your body's like 316 00:16:54,880 --> 00:16:57,240 rested, recovered. If you're, if you have a high 317 00:16:57,320 --> 00:17:00,800 like HRV heart rate variability, it tells you that like you're 318 00:17:00,800 --> 00:17:02,600 rested, you're recovered, you're ready for the workout. 319 00:17:03,600 --> 00:17:06,560 If your heart rate variability is lower, that tells you might, 320 00:17:06,560 --> 00:17:09,280 might be stressed, tired or like maybe you're still recovering. 321 00:17:09,960 --> 00:17:12,560 So if that's the case, then maybe we'll, maybe I'll adjust 322 00:17:12,560 --> 00:17:15,319 their like maybe their workout day, put put it off a day 323 00:17:15,839 --> 00:17:17,920 because it's better to get the most out of your workout. 324 00:17:17,920 --> 00:17:22,359 So that's why it's important to make sure like I check out their 325 00:17:22,359 --> 00:17:25,079 runs and make sure that at least the day before their hard 326 00:17:25,079 --> 00:17:28,800 workout that they're taking it easier to and ready to conquer 327 00:17:28,800 --> 00:17:31,240 the workout. Because yeah, if you're running 328 00:17:31,240 --> 00:17:34,160 on like no sleep, it's not optimal. 329 00:17:35,120 --> 00:17:37,120 And then like usually it affects you 2 days later. 330 00:17:37,200 --> 00:17:40,000 I know sometimes I don't sleep enough and I'm like, man, if I 331 00:17:40,000 --> 00:17:41,520 would have slept more, I would have run faster. 332 00:17:42,400 --> 00:17:45,080 So it's good to look at these things before they happen so you 333 00:17:45,080 --> 00:17:48,880 can make sure you make the most and have successful workouts. 334 00:17:50,080 --> 00:17:52,960 So yeah, I want to make sure we our battery is full, as full as 335 00:17:52,960 --> 00:17:55,720 possible. And that includes good nutrition 336 00:17:55,720 --> 00:17:57,840 too. And one thing I forgot to 337 00:17:57,840 --> 00:18:01,720 mention before about like the base training is that you will 338 00:18:01,720 --> 00:18:03,440 find speed in your base training. 339 00:18:03,560 --> 00:18:06,560 Like let's say if somebody's training for a marathon in the 340 00:18:06,560 --> 00:18:11,280 fall, they might do like some 5K type speed workouts during that 341 00:18:11,280 --> 00:18:13,560 base period to build up their speed. 342 00:18:13,560 --> 00:18:16,160 So then that way when you get to the marathon training like that 343 00:18:16,160 --> 00:18:20,040 pace feels more doable and like your temple pace won't feel 344 00:18:20,040 --> 00:18:22,640 quite as fast because you have that speed background. 345 00:18:22,800 --> 00:18:26,800 So it is actually good to build speed as you're building 346 00:18:26,800 --> 00:18:29,280 endurance. Perfect. 347 00:18:29,320 --> 00:18:31,680 Thanks for going back and explaining that. 348 00:18:31,680 --> 00:18:35,080 That makes a lot of sense. I want to move on and talk about 349 00:18:35,600 --> 00:18:38,960 the heat advantage. So basically acclamation and 350 00:18:38,960 --> 00:18:42,520 adaptability. So obviously the whole purpose, 351 00:18:42,520 --> 00:18:45,400 not the whole purpose, but the advantage of training in the 352 00:18:45,400 --> 00:18:49,400 heat and then running a cooler race is that we somehow become 353 00:18:49,400 --> 00:18:55,120 more efficient at translating or being used to the heat into 354 00:18:55,360 --> 00:18:58,000 energy conservation at race effort. 355 00:18:58,240 --> 00:19:00,120 Can you maybe explain that a little bit? 356 00:19:01,400 --> 00:19:04,600 Yeah, definitely. So like when you're training in 357 00:19:04,600 --> 00:19:07,120 the heat actually improves your thermoregulation. 358 00:19:07,720 --> 00:19:13,440 So that means you start sweating earlier and it makes you more 359 00:19:13,440 --> 00:19:16,320 efficient really. So then that like basically 360 00:19:16,320 --> 00:19:19,480 starts your body's cooling system, so you cool down a 361 00:19:19,480 --> 00:19:23,440 little bit faster. And also training in the heat 362 00:19:23,440 --> 00:19:25,640 reduces your cardiovascular strain. 363 00:19:25,920 --> 00:19:29,400 So it just, it gets your body conditioned and ready so that 364 00:19:29,400 --> 00:19:32,600 your heart rate's lower when you're going at those like 365 00:19:32,600 --> 00:19:36,000 threshold type efforts. So that's really helpful. 366 00:19:37,280 --> 00:19:40,760 Also like lowers your helps to lower your core temperature at 367 00:19:40,760 --> 00:19:43,280 effort so you'll be less tired, which is really good. 368 00:19:44,200 --> 00:19:47,320 And it also enhances your lactate threshold and endurance. 369 00:19:47,320 --> 00:19:52,080 So, so many, excuse me, so many benefits in all of them will 370 00:19:52,080 --> 00:19:54,960 help you for like becoming a fast and strong runner. 371 00:19:55,600 --> 00:19:58,760 So when you get to these cooler fall races, you'll have like a 372 00:19:58,760 --> 00:20:01,360 lower perceived effort at your race pace. 373 00:20:01,360 --> 00:20:04,400 So I won't feel as challenging. It's really interesting because 374 00:20:04,400 --> 00:20:06,920 I sometimes look at my heart rate during my own heart rate 375 00:20:06,920 --> 00:20:09,840 during races and I'm like, wow, I'm like in the one 30s. 376 00:20:09,840 --> 00:20:14,960 It's crazy because in the race you like your body's like more 377 00:20:14,960 --> 00:20:18,120 relaxed and. You're able to maintain that 378 00:20:18,120 --> 00:20:20,160 pace throughout. But then in practice, I feel 379 00:20:20,160 --> 00:20:21,400 like it doesn't always happen like that. 380 00:20:21,680 --> 00:20:25,320 But like today I actually did a mild time trial and I was like a 381 00:20:25,320 --> 00:20:28,680 little bit slower than I wanted. But then I had to remember like 382 00:20:28,680 --> 00:20:30,840 the heat and humidity. So I actually did pretty decent. 383 00:20:31,360 --> 00:20:33,880 But I looked back at my heart rate and it was like 132. 384 00:20:33,880 --> 00:20:36,320 And I was like, Oh my gosh. I felt like I was pushing it so 385 00:20:36,320 --> 00:20:39,400 much harder. But I think, yeah, it's just 386 00:20:39,400 --> 00:20:42,560 like your body has this way of of regulating it. 387 00:20:42,560 --> 00:20:45,280 And maybe it's just from all that heat and humidity training 388 00:20:45,280 --> 00:20:48,200 that I've been doing. Even though it was tough out, it 389 00:20:48,200 --> 00:20:51,000 was still a little early in the morning, but it was almost like 390 00:20:51,000 --> 00:20:53,560 I was in a race and my heart rate was like pretty low and 391 00:20:53,560 --> 00:20:57,800 steady, which was nice. I mean, one 30s applaud to you 392 00:20:57,800 --> 00:20:59,560 that's that's really, really good. 393 00:20:59,880 --> 00:21:04,400 And I guess, you know, it's not just exposure to being outside 394 00:21:04,400 --> 00:21:06,640 and going for walks, right, Because obviously that already 395 00:21:06,640 --> 00:21:09,200 helps. But do you have any specific 396 00:21:09,200 --> 00:21:14,080 types of runs or hydration protocols or anything else sauna 397 00:21:14,080 --> 00:21:16,240 use? I know that I've talked to CJ 398 00:21:16,240 --> 00:21:19,320 Albertson before and he was living somewhere and turned on 399 00:21:19,320 --> 00:21:21,480 the heater and put his treadmill on. 400 00:21:22,280 --> 00:21:24,000 He put a brick under it or something like that. 401 00:21:24,000 --> 00:21:27,240 So he was. Do you have any tips for 402 00:21:27,240 --> 00:21:30,280 somebody who wants to acclimate and speed it up a little bit? 403 00:21:30,920 --> 00:21:33,800 Yeah, definitely. I would always say like before 404 00:21:33,800 --> 00:21:37,080 these really hot runs to have electrolytes before you run 405 00:21:37,560 --> 00:21:39,400 maybe like 30 to 60 minutes before. 406 00:21:39,560 --> 00:21:42,680 I noticed that really helps me when I do that because usually 407 00:21:42,680 --> 00:21:45,360 they say like you only need electrolytes if you're running 408 00:21:45,360 --> 00:21:48,000 over an hour. But with this kind of weather in 409 00:21:48,000 --> 00:21:50,520 the summer, whether you're in Florida or not, Florida 410 00:21:50,520 --> 00:21:53,400 especially, I would say definitely pre hydrate with 411 00:21:53,400 --> 00:21:56,800 electrolytes. And there's also, and also try 412 00:21:56,800 --> 00:22:00,200 to have electrolytes after too. And even when you eat your food 413 00:22:00,200 --> 00:22:02,640 throughout the day, like don't be afraid to salt it. 414 00:22:03,120 --> 00:22:04,800 Salt is actually really, really good for you. 415 00:22:04,800 --> 00:22:06,640 It'll you'll feel energized after. 416 00:22:07,160 --> 00:22:09,960 It'll help prevent headaches. I've had athletes, like young 417 00:22:09,960 --> 00:22:12,520 athletes who complain about headaches, I give them 418 00:22:12,520 --> 00:22:15,000 electrolyte packet and their headache goes away almost 419 00:22:15,000 --> 00:22:18,640 instantly. So salt is a very, very good 420 00:22:18,680 --> 00:22:21,040 thing that you want to have and sodium. 421 00:22:21,040 --> 00:22:23,720 Make sure you make sure you take those electrolytes. 422 00:22:24,320 --> 00:22:26,840 If you're a heavy sweater, then you need more electrolytes. 423 00:22:27,160 --> 00:22:29,360 I'm not considered a heavy sweater compared to a lot of 424 00:22:29,360 --> 00:22:32,840 people, but I still make sure I have like a minimum of two 425 00:22:32,840 --> 00:22:35,560 electrolyte packets a day. But then I'll also salt my food 426 00:22:35,840 --> 00:22:40,040 throughout and make sure that I have good amount of sodium in my 427 00:22:40,040 --> 00:22:43,240 body. I love this like purest 428 00:22:43,240 --> 00:22:45,760 electrolyte. I was showing this. 429 00:22:46,000 --> 00:22:49,040 It's so delicious. It's like sea salt and dried 430 00:22:49,040 --> 00:22:52,480 fruit and it tastes like heaven. But yeah, there's so many things 431 00:22:52,480 --> 00:22:54,200 you can do. You can just put salt in water 432 00:22:54,440 --> 00:22:56,200 that's tasty, but or you can do pickle juice. 433 00:22:57,280 --> 00:22:59,880 There's so many ways to hydrate and maybe you don't like the 434 00:22:59,880 --> 00:23:01,560 taste. I'm not sure if I like the taste 435 00:23:01,560 --> 00:23:03,840 of pickle juice, but like I drank it in the middle of the 436 00:23:03,840 --> 00:23:05,080 long run. It helped a ton. 437 00:23:05,680 --> 00:23:09,440 Just had a lot of salt in it. They say like 300 to 500 438 00:23:09,440 --> 00:23:13,120 milligrams per hour. But if you're in Florida and 439 00:23:13,120 --> 00:23:15,160 you're or you're an intense runner, I would say like more 440 00:23:15,160 --> 00:23:21,200 like 770 to 1000 milligrams. Yeah, 770 to 1000 per hour of 441 00:23:21,200 --> 00:23:25,080 running, sweating if you can. But then you also want to make 442 00:23:25,080 --> 00:23:29,480 sure that you're not drinking too much water and not enough 443 00:23:29,480 --> 00:23:31,520 electrolytes. Because I actually did that when 444 00:23:31,520 --> 00:23:36,240 I was in college and it was one of, it was like the only meat. 445 00:23:36,280 --> 00:23:40,600 I ran like JV and it was like my freshman year and I was supposed 446 00:23:40,600 --> 00:23:42,880 to win the race and I was actually in first place. 447 00:23:42,880 --> 00:23:45,520 And then all of a sudden I saw people pass me that like 448 00:23:45,560 --> 00:23:48,920 normally beat and I just blacked out in the middle of the race. 449 00:23:49,160 --> 00:23:52,840 But I finished the race and I don't remember the last two 450 00:23:52,840 --> 00:23:55,000 miles. I only remember like the first 451 00:23:55,000 --> 00:23:58,680 like 1200 meters and I don't remember the last part of the 452 00:23:58,680 --> 00:24:02,080 race. I remember glancing at a time at 453 00:24:02,080 --> 00:24:06,040 the finish and thinking no. And then I couldn't breathe 454 00:24:06,040 --> 00:24:08,320 after. I was hyperventilating and I was 455 00:24:08,320 --> 00:24:09,600 like, I couldn't catch my breath. 456 00:24:09,600 --> 00:24:14,840 I had to have an oxygen mask put on my face and I literally never 457 00:24:15,160 --> 00:24:18,880 breathed through an oxygen mask before and it was really scary. 458 00:24:18,880 --> 00:24:21,600 And the only thing I could boil it down to was the night before 459 00:24:21,920 --> 00:24:23,040 they said it was like going to be hot. 460 00:24:23,040 --> 00:24:26,080 Race was at 5:00 PM. It was in September and they 461 00:24:26,080 --> 00:24:28,200 were like drink a lot of water because they don't they didn't 462 00:24:28,200 --> 00:24:31,080 really talk much about electrolytes in 2006 and they 463 00:24:31,080 --> 00:24:33,800 were like have a lot of water. So I had like 9 glasses of water 464 00:24:34,440 --> 00:24:37,320 and then the next day I think I had hyponatremia. 465 00:24:38,160 --> 00:24:40,760 So I just had not enough electrolytes to balance it out. 466 00:24:40,760 --> 00:24:43,600 So I want to make sure you have electrolytes with water, but you 467 00:24:43,600 --> 00:24:46,160 don't also want to have too many electrolytes, not enough water. 468 00:24:46,880 --> 00:24:50,360 So like those packets, sometimes they call for like 16 to 24 469 00:24:50,360 --> 00:24:55,080 ounces of water, but I will mix it in like 40 oz and usually 470 00:24:55,080 --> 00:24:57,560 they taste just as strong or even sometimes they'll put like 471 00:24:57,560 --> 00:25:01,520 half a packet in 40 oz. It still tastes good, just not 472 00:25:01,520 --> 00:25:04,560 as strong, which I like. But yeah, make sure you have 473 00:25:04,560 --> 00:25:07,560 that balance between between electrolytes and water. 474 00:25:08,520 --> 00:25:10,800 And then also, like use different cooling methods. 475 00:25:10,800 --> 00:25:13,280 If you cool, if your head and your core are cool, then your 476 00:25:13,280 --> 00:25:16,600 body's going to be cool. And then you can also like take 477 00:25:16,600 --> 00:25:19,600 a hat and put it in the Washington in water and put it 478 00:25:19,600 --> 00:25:21,080 in the freezer. And then when you wake up in the 479 00:25:21,080 --> 00:25:23,280 morning, you put a frozen hat in your head and run with it. 480 00:25:23,400 --> 00:25:25,320 I've never done that before, but I really should try it. 481 00:25:25,480 --> 00:25:27,600 And I always tell people to do it because I hear that it's a 482 00:25:27,600 --> 00:25:30,320 good idea. And you can use, like, towel, 483 00:25:30,320 --> 00:25:34,560 like cold towels. You can also, like, jump in a 484 00:25:34,560 --> 00:25:37,240 pool or you can even jump in the ocean. 485 00:25:37,240 --> 00:25:39,680 I did that in New Jersey. It was crazy hot. 486 00:25:39,840 --> 00:25:42,240 I jumped in the ocean and then did my run after. 487 00:25:42,520 --> 00:25:45,280 And I felt so much better. Yeah. 488 00:25:45,400 --> 00:25:47,760 And in college we used to jump in the pool like mid run 489 00:25:47,760 --> 00:25:51,360 sometimes. Oh man, Oh, my coach might hear 490 00:25:51,360 --> 00:25:53,840 this and find out that we used to do that, but we still finish 491 00:25:53,840 --> 00:25:56,280 our runs, but it would feel so much better. 492 00:25:56,480 --> 00:25:59,880 And, and also we put water on our forearms if we didn't have a 493 00:25:59,880 --> 00:26:02,240 pool, because if you put, if your forearms are cool, then 494 00:26:02,240 --> 00:26:03,480 your body's going to be cool too. 495 00:26:04,960 --> 00:26:06,880 And then you were talking about saunas. 496 00:26:07,440 --> 00:26:10,000 So I, I never was a big sauna person because I always thought 497 00:26:10,000 --> 00:26:12,400 like being outside in Florida is like a sauna. 498 00:26:12,960 --> 00:26:15,560 It's pretty similar, but one of my friends really likes the 499 00:26:15,560 --> 00:26:17,200 sauna. So I try to go with her every so 500 00:26:17,200 --> 00:26:20,000 often And it's pretty, it's rough. 501 00:26:20,000 --> 00:26:22,080 You really got to get used to it, but there's so many amazing 502 00:26:22,080 --> 00:26:23,680 health benefits from being in a sauna. 503 00:26:24,200 --> 00:26:26,960 And I've taken like a hot matte Pilates class. 504 00:26:26,960 --> 00:26:29,320 I think that was like the hardest class I've ever taken in 505 00:26:29,320 --> 00:26:33,480 my life. And, and I also took like, or I 506 00:26:33,480 --> 00:26:36,680 heard about this cycling class in a sauna. 507 00:26:36,680 --> 00:26:40,600 It's called like hot works. I thought that was crazy, but 508 00:26:40,600 --> 00:26:42,120 yeah, there's so many benefits of it. 509 00:26:43,080 --> 00:26:46,680 And you know, it can actually, if you do saunas year round, 510 00:26:46,960 --> 00:26:49,040 especially living in Florida, it could help you for when the 511 00:26:49,040 --> 00:26:51,280 summer comes around and you're more acclimated. 512 00:26:52,360 --> 00:26:57,200 I know a lot of this in Olympic trials athletes in 2024, they 513 00:26:57,240 --> 00:26:59,400 use saunas for their training because they knew it was going 514 00:26:59,400 --> 00:27:02,880 to be hot in Florida even in February, and it was a pretty 515 00:27:02,880 --> 00:27:06,120 hot day that day. So yeah, it's a it's a good 516 00:27:06,120 --> 00:27:09,440 tactic for sure. And it's very big out like in 517 00:27:09,440 --> 00:27:11,840 other countries. It's so, so many health benefits 518 00:27:12,320 --> 00:27:14,480 and helps with longevity, too. That's what I hear. 519 00:27:15,320 --> 00:27:17,080 Yeah, it's what I hear too, longevity. 520 00:27:17,160 --> 00:27:20,600 That and hot tubs I think are great prepares. 521 00:27:20,600 --> 00:27:25,080 And yeah, but I mean, going back to your story, which kind of 522 00:27:25,080 --> 00:27:29,080 ties in with my next topic that I wanted to talk about how 523 00:27:29,960 --> 00:27:33,480 getting acclimated not only helps you physiologically, but 524 00:27:33,480 --> 00:27:36,000 it also helps you mentally, right? 525 00:27:36,000 --> 00:27:40,320 Because look at you falling down, passing out from 526 00:27:40,320 --> 00:27:43,600 hyponatremia, and then getting up and finishing the race 527 00:27:43,600 --> 00:27:46,120 without even knowing it. Resilience, right? 528 00:27:46,120 --> 00:27:49,680 So what do you think? How do you develop resilience by 529 00:27:49,680 --> 00:27:52,240 being so adapted to running in this heat? 530 00:27:52,240 --> 00:27:55,080 How does this make you stronger in in the mind? 531 00:27:55,080 --> 00:27:57,600 Because we always kind of not talk about the mind when it's 532 00:27:57,600 --> 00:28:00,360 such a huge influence on how we perform during our races. 533 00:28:01,000 --> 00:28:04,120 Yeah, that's so true. I think it's like because a lot 534 00:28:04,120 --> 00:28:07,360 of times people get tired or they they're uncomfortable and 535 00:28:07,360 --> 00:28:09,520 they they just stop. That's their immediate response. 536 00:28:10,160 --> 00:28:13,000 But if you feel that tired or uncomfortableness and then you 537 00:28:13,000 --> 00:28:16,040 keep going just knowing that like, you know, there's always a 538 00:28:16,040 --> 00:28:18,280 fine line because if you feel like you're going to pass out or 539 00:28:18,280 --> 00:28:21,520 you're dizzy or heat exhaustion is coming on or then you want to 540 00:28:21,520 --> 00:28:22,960 stop. But like if you're just, it's 541 00:28:22,960 --> 00:28:24,800 just uncomfortable, it's not the best. 542 00:28:24,800 --> 00:28:27,280 You want to stop, but you just keep you just all right, I'm 543 00:28:27,280 --> 00:28:30,120 just going to make it a half more, half mile more or maybe 544 00:28:30,120 --> 00:28:33,240 like, you know, let me stop for a quick water, then keep going. 545 00:28:33,880 --> 00:28:37,160 That's OK. And that will teach you to that 546 00:28:37,160 --> 00:28:40,600 you can do it mentally. So yeah, I always try to like 547 00:28:41,000 --> 00:28:44,360 like if I'm running, sometimes I set out for like an 8 mile run 548 00:28:44,680 --> 00:28:47,800 and I realized that like it's, it's really rough out here. 549 00:28:48,080 --> 00:28:51,120 I'm like, OK, let me just make it to 5 because if I do 5 now 550 00:28:51,120 --> 00:28:53,480 I'm going to run 3 in the afternoon with my run club. 551 00:28:54,080 --> 00:28:56,200 It's OK. And then I make it to five and 552 00:28:56,200 --> 00:28:58,440 I'm like, you know what, if I stay in the shade, I can make it 553 00:28:58,440 --> 00:29:00,400 one more mile. Then I'll end up doing like 6. 554 00:29:00,600 --> 00:29:03,680 And then who knows, maybe like you'll feel better and you end 555 00:29:03,680 --> 00:29:06,880 up going 7. So you gotta, you gotta play 556 00:29:06,880 --> 00:29:09,840 these little tricks with yourself and, and you're gonna 557 00:29:09,840 --> 00:29:13,000 feel better when you're done if you, you know, push yourself 558 00:29:13,000 --> 00:29:16,360 that little bit more. A lot of people like when 559 00:29:16,360 --> 00:29:18,080 they're getting into running, they run, walk. 560 00:29:18,400 --> 00:29:20,960 And I say like, you know, just if you think you want to stop 561 00:29:20,960 --> 00:29:23,360 and walk, run for 15 more seconds. 562 00:29:23,640 --> 00:29:26,440 And then that like teaches your, your mind and your body that you 563 00:29:26,440 --> 00:29:29,600 actually can do it because your body can do a lot more than your 564 00:29:29,600 --> 00:29:32,240 mind thinks you can do. So it's always important to 565 00:29:32,240 --> 00:29:35,120 remember that. And that's how crazy fast 566 00:29:35,120 --> 00:29:38,320 runners are so fast because they don't really listen to their 567 00:29:38,320 --> 00:29:40,760 mind sometimes and they just keep going. 568 00:29:41,800 --> 00:29:44,800 But yeah, you just have to like, remember how strong you are and 569 00:29:44,800 --> 00:29:47,920 that the body is powerful. And, and the more you get 570 00:29:47,920 --> 00:29:50,080 yourself used to doing it, the better you're going to be at it. 571 00:29:50,880 --> 00:29:53,880 So that's how you become a strong, strong runner. 572 00:29:54,800 --> 00:29:56,920 Yes. And then just the idea of that 573 00:29:56,920 --> 00:30:00,680 you have been training and reminding yourself all the 574 00:30:00,680 --> 00:30:03,400 painful runs that you have done during the summer that you 575 00:30:03,400 --> 00:30:06,000 pushed through, right? Because I mean, even here, I've 576 00:30:06,000 --> 00:30:09,160 been sharing my workouts with you a little bit and they are 577 00:30:09,240 --> 00:30:12,040 tough for for me because I haven't been doing any workouts. 578 00:30:12,080 --> 00:30:15,960 But say for example, I have an up down mile, I guess that's 579 00:30:15,960 --> 00:30:18,800 what the run up program calls it, where I have to run a 750 580 00:30:18,800 --> 00:30:24,000 pace, followed by a 710 and another 750 and another 710. 581 00:30:24,000 --> 00:30:27,760 And if, like you said, you wake up too late, I take a break 582 00:30:27,760 --> 00:30:30,960 after the second mile. So after that 710, I take it a 583 00:30:30,960 --> 00:30:34,040 little quick, 30 minutes, thirty minutes, 30 seconds. 584 00:30:35,760 --> 00:30:39,000 And then you start doing it again, but you still, you know, 585 00:30:39,840 --> 00:30:43,040 you kind of tell yourself it's OK because you're doing it in 586 00:30:43,040 --> 00:30:44,320 the heat. And it feels like such an 587 00:30:44,320 --> 00:30:47,080 accomplishment just to hit those paces and then reminding 588 00:30:47,080 --> 00:30:51,520 yourself during your race that you have done something that is 589 00:30:51,520 --> 00:30:55,720 even harder. How does that play into into the 590 00:30:55,720 --> 00:30:59,000 fall race? Yeah, that's a good, good, good 591 00:30:59,000 --> 00:31:00,800 call. Yeah, just like training 592 00:31:00,800 --> 00:31:04,920 yourself to be stronger and like knowing that give yourself a 593 00:31:04,920 --> 00:31:08,280 little bit of grace in the workouts, like if it is that hot 594 00:31:08,280 --> 00:31:10,680 and like you need, it's better to stop for an extra water if 595 00:31:10,680 --> 00:31:12,360 you need it or extra electrolytes. 596 00:31:13,280 --> 00:31:15,600 That's always, always better. You got to put like your health 597 00:31:15,600 --> 00:31:18,000 first. But then you also don't want to 598 00:31:18,000 --> 00:31:21,960 get used to stopping too much because you know that in a race 599 00:31:21,960 --> 00:31:24,640 there is no option to stop. Like you're not going to, you're 600 00:31:24,640 --> 00:31:27,240 not going to do that. So you do want to try to like 601 00:31:27,240 --> 00:31:30,440 treat your body and practice like in, in workouts like you 602 00:31:30,440 --> 00:31:33,360 would in a race. So try your best not to, not to 603 00:31:33,360 --> 00:31:35,640 stop. But if you have to like for a 604 00:31:35,640 --> 00:31:39,160 short bit or like if you have to break up the workout, like 605 00:31:39,160 --> 00:31:43,320 sometimes if I have a, I'm coaching high schooler and we're 606 00:31:43,320 --> 00:31:47,800 doing a workout in like 10:00 AM, it's crazy hot out, then you 607 00:31:47,800 --> 00:31:49,200 know, I'll probably break it up for them. 608 00:31:49,200 --> 00:31:51,920 Or even like the other day I had to bring one of them in on the 609 00:31:51,920 --> 00:31:54,680 treadmill because I was like, this is just too much out here. 610 00:31:55,400 --> 00:31:59,520 It's extra hot now, extra humid. So yeah, it's OK to bring it in 611 00:31:59,520 --> 00:32:03,000 on the treadmill if you need to. I'm not a fan of like treadmill 612 00:32:03,000 --> 00:32:04,680 myself. However, I'm not against it. 613 00:32:04,680 --> 00:32:08,160 And I think it's actually really good to even surface as long as 614 00:32:08,160 --> 00:32:11,240 you put it on 1% incline. As long as you don't do it like 615 00:32:11,280 --> 00:32:14,960 every single day. If you can avoid it for people 616 00:32:14,960 --> 00:32:17,680 that don't work well with the heat or if you're in that crazy 617 00:32:17,680 --> 00:32:20,480 time of day, it's better to go on the treadmill and do it, 618 00:32:20,480 --> 00:32:22,200 especially if you don't have to like stop. 619 00:32:22,200 --> 00:32:26,400 And you know, but also like when it comes to jogging in between 620 00:32:26,400 --> 00:32:28,920 intervals, like I always like when my athletes jog in between. 621 00:32:29,560 --> 00:32:30,880 Excuse me? The jog makes you stronger, the 622 00:32:30,880 --> 00:32:34,440 run makes you faster. But if it's like crazy hot out 623 00:32:34,880 --> 00:32:37,920 and sometimes it's better to walk in between instead of jog 624 00:32:37,920 --> 00:32:40,960 because that way they can fully get their heart rate down. 625 00:32:41,680 --> 00:32:45,400 And if for athletes who are older, their heart rate should 626 00:32:45,400 --> 00:32:48,400 be lower also. So you want to make sure that 627 00:32:48,440 --> 00:32:51,280 they're especially like pay attention to their heart rate 628 00:32:51,280 --> 00:32:55,560 and walking if needed only in between intervals. 629 00:32:55,560 --> 00:32:59,440 And then usually, like, I'll make the intervals or even if 630 00:32:59,440 --> 00:33:03,160 it's like a tempo run, I'll break it up a little bit just to 631 00:33:03,160 --> 00:33:06,680 give you that extra rest and recovery in between in the heat. 632 00:33:07,800 --> 00:33:10,160 But then, yeah, when you get to like the cooler temperatures and 633 00:33:10,880 --> 00:33:13,280 when you get to those races, like you're not going to need 634 00:33:13,280 --> 00:33:16,200 that break because it's going to be so nice out and your body's 635 00:33:16,200 --> 00:33:19,200 so acclimated that you can do anything and you're going to 636 00:33:19,200 --> 00:33:22,640 pass all those people that you know are used to training in 637 00:33:22,640 --> 00:33:25,840 that weather. No, it's so true. 638 00:33:25,840 --> 00:33:28,960 And and you know, just just you talking about it makes me think 639 00:33:28,960 --> 00:33:33,560 how different would your run even go if you are not outside 640 00:33:33,560 --> 00:33:37,760 in the 90° heat and humidity And if you were to just on a 641 00:33:37,760 --> 00:33:40,720 treadmill where you don't really even have to pace it? 642 00:33:40,960 --> 00:33:43,680 Like I think half the battle during these speed workouts is 643 00:33:43,680 --> 00:33:46,920 that I have to look at my watch because I'm not as I guess in 644 00:33:46,920 --> 00:33:49,120 tune with my body when I'm running hard. 645 00:33:49,320 --> 00:33:52,600 I don't know if I'm running a low 7:00 or 7:30. 646 00:33:52,800 --> 00:33:55,960 So I'm constantly checking to make sure I'm in that range. 647 00:33:56,120 --> 00:33:58,560 Whereas on the treadmill, you just push the button and it has 648 00:33:58,560 --> 00:34:01,440 the pace for you. You have a fan blowing on you. 649 00:34:01,480 --> 00:34:03,560 I mean, it's like. Performance. 650 00:34:04,080 --> 00:34:05,920 Yeah, you're right. That's one of the benefits of 651 00:34:05,920 --> 00:34:09,159 the treadmill too, is you can stay that steady pace and have 652 00:34:09,159 --> 00:34:11,480 an athlete who runs on the treadmill for most of his runs 653 00:34:12,120 --> 00:34:14,320 because the heat's just sometimes not an option. 654 00:34:14,679 --> 00:34:18,040 And and yeah, his workouts are all like perfectly even. 655 00:34:18,040 --> 00:34:20,239 It's amazing. So there's there are a lot of 656 00:34:20,239 --> 00:34:23,520 benefits in that way for sure. Yeah. 657 00:34:23,520 --> 00:34:25,719 And The thing is though, if you're not used to running on a 658 00:34:25,719 --> 00:34:27,920 treadmill, I think it's a lot harder. 659 00:34:28,800 --> 00:34:30,440 And for a lot of athletes, it can be harder. 660 00:34:30,440 --> 00:34:32,880 So you might even have to adjust the pace for the treadmill. 661 00:34:33,679 --> 00:34:39,480 So like a 7.8 might be equivalent to like an 8.4 or 662 00:34:39,480 --> 00:34:42,639 something on the treadmill just because it feels fat. 663 00:34:42,639 --> 00:34:45,480 I think it feels faster on the treadmill than it does whatever 664 00:34:45,480 --> 00:34:47,440 pace you're running on land, just because I'm more used to 665 00:34:47,440 --> 00:34:50,480 running on land. I feel like, I feel like the 666 00:34:50,480 --> 00:34:52,679 gate changes too, but maybe that's just me. 667 00:34:52,679 --> 00:34:57,000 I feel like you're just kind of falling as not falling, but you 668 00:34:57,000 --> 00:34:58,760 know what I mean? You kind of like you are leaning 669 00:34:58,760 --> 00:35:02,040 over and you're just falling into it versus having to push 670 00:35:02,080 --> 00:35:04,760 off the ground. But I mean, we went, this should 671 00:35:04,800 --> 00:35:06,200 be a whole different topic that we. 672 00:35:07,000 --> 00:35:10,280 Yeah, for real. It's just such a different run. 673 00:35:10,280 --> 00:35:12,360 I think people look different when they run on a treadmill 674 00:35:12,360 --> 00:35:15,560 versus when they push off the ground themselves too. 675 00:35:16,160 --> 00:35:18,840 Yeah, that can be kind of scary too, because like maybe you're 676 00:35:18,840 --> 00:35:21,360 for for me, when I'm on the treadmill, I'm afraid that I'm 677 00:35:21,360 --> 00:35:23,240 going to fall, so I end up over striding. 678 00:35:24,440 --> 00:35:26,640 So that can be yeah, that can be an issue. 679 00:35:26,640 --> 00:35:30,120 You might have different form. Yeah, that's that's the tough 680 00:35:30,120 --> 00:35:33,080 thing about it really. But I guess they have some 681 00:35:33,080 --> 00:35:37,120 treadmills that run like at the pace you're running or they're 682 00:35:37,120 --> 00:35:39,880 like they can go as fast as you want them to go or slow. 683 00:35:40,200 --> 00:35:41,840 Yeah, I guess there's different types of treadmills. 684 00:35:41,840 --> 00:35:45,920 But yeah, for the main treadmill, yeah, it you have to 685 00:35:45,920 --> 00:35:48,160 be careful, make sure that your forum is good and maybe take, 686 00:35:48,160 --> 00:35:49,920 have someone take a video of you running if you're on the 687 00:35:49,920 --> 00:35:52,680 treadmill just to see how you look. 688 00:35:52,680 --> 00:35:55,440 And yeah, because it might be different. 689 00:35:55,600 --> 00:35:57,720 It is very different. Absolutely. 690 00:35:58,160 --> 00:36:01,480 Erica, thank you so much. Do you have any last words for 691 00:36:01,480 --> 00:36:05,040 our listeners when it comes to their upcoming fall performance 692 00:36:05,040 --> 00:36:08,440 as we currently struggle through this heat every day trying to 693 00:36:08,440 --> 00:36:12,200 make it work? Yeah, I would say just stay 694 00:36:12,200 --> 00:36:14,160 consistent. That's the most important thing 695 00:36:14,160 --> 00:36:17,080 you can do. If some days your runs are a 696 00:36:17,080 --> 00:36:20,160 little bit shorter than the than you planned, don't worry about 697 00:36:20,160 --> 00:36:22,440 it as long as you don't make like a habit of it, like every 698 00:36:22,440 --> 00:36:26,920 day, you know, And then, yeah, maybe I mean, as a coach, 699 00:36:26,920 --> 00:36:30,400 sometimes I'd like to give my athletes a range like this, you 700 00:36:30,400 --> 00:36:33,520 know, 6 to 8 miles example. That way you don't feel guilty 701 00:36:33,520 --> 00:36:35,520 if you're running 6. But then if you do run at 8, 702 00:36:35,520 --> 00:36:38,560 you're like, I did a little on the high end, then maybe you're 703 00:36:38,560 --> 00:36:39,560 7. You're right in the middle. 704 00:36:40,360 --> 00:36:44,880 And also make sure that you keep up that good core and and 705 00:36:44,880 --> 00:36:47,320 strength work. That's really, really important. 706 00:36:47,320 --> 00:36:49,240 That's going to make a difference in your running form, 707 00:36:49,480 --> 00:36:53,000 make you stay injury free. And then you can do that inside 708 00:36:53,000 --> 00:36:56,080 in the AC if you want to. That's one of the good things 709 00:36:56,080 --> 00:36:58,160 about that. Make sure you keep up your 710 00:36:58,160 --> 00:37:00,440 mobility and yeah, have fun with it too. 711 00:37:01,720 --> 00:37:04,280 If you're in these hot runs, like jump in the pool before, 712 00:37:04,280 --> 00:37:08,200 after, during if you have to, and make sure you get your long 713 00:37:08,200 --> 00:37:11,920 runs and your workouts in as early as possible or as late as 714 00:37:11,920 --> 00:37:15,840 possible. And yeah, it's my tips for you. 715 00:37:16,320 --> 00:37:20,040 And if you need any help with any of running or core strength 716 00:37:20,040 --> 00:37:23,360 or we do have a core challenge going on right now, I would love 717 00:37:23,360 --> 00:37:26,560 to help you. I help all levels of athletes, 718 00:37:26,560 --> 00:37:30,560 all ages, all levels, and I love helping the people with big 719 00:37:30,560 --> 00:37:32,520 goals too. Perfect. 720 00:37:32,520 --> 00:37:34,600 And how can everyone reach you if they're interested in 721 00:37:34,600 --> 00:37:36,560 learning more about your business, your coaching and 722 00:37:36,560 --> 00:37:39,760 everything? Yeah, so they can reach me on 723 00:37:39,760 --> 00:37:42,120 Instagram. It's Erica Weitz runs. 724 00:37:42,280 --> 00:37:49,000 So it's ERICAWEIT as in Tiger Z, as in Zebra runs RUNS. 725 00:37:49,840 --> 00:37:54,320 Or you can check out my website at exclusiveendurance.com to 726 00:37:54,320 --> 00:37:56,800 ease in the middle. And you can book a free 727 00:37:56,800 --> 00:37:58,800 consultation too, to go over your goals. 728 00:37:59,640 --> 00:38:02,360 Or you can check out my my e-mail is 729 00:38:02,400 --> 00:38:06,560 erica@exclusiveendurance.com. Facebook. 730 00:38:06,560 --> 00:38:08,600 Erica Weitz. WEITZ. 731 00:38:10,640 --> 00:38:12,800 Yeah, there's a lot of different platforms nowadays. 732 00:38:13,200 --> 00:38:16,560 Team Exclusive Endurance on Facebook and yeah, you could 733 00:38:16,560 --> 00:38:20,240 just feel free to reach out and check out the the podcast notes. 734 00:38:20,560 --> 00:38:22,240 Perfect. I will list all of them in the 735 00:38:22,240 --> 00:38:24,200 show notes. And I by the way, love that you 736 00:38:24,200 --> 00:38:27,000 spell your name with the TZ as in tiger and zebra and you 737 00:38:27,000 --> 00:38:31,120 brought those animals in there. Because otherwise people don't 738 00:38:31,120 --> 00:38:34,560 know which letters I'm saying over, you know, audio sometimes. 739 00:38:34,640 --> 00:38:37,480 I mean, you could have said Tim and Zion, but you went with 740 00:38:37,480 --> 00:38:40,880 Tiger and Zebra. I just appreciate that. 741 00:38:41,480 --> 00:38:44,440 Yeah, you got it. Because we're thank you to like 742 00:38:44,440 --> 00:38:48,800 tigers and zebras. Well, thank you, Erica so much. 743 00:38:49,480 --> 00:38:50,920 Thanks, Letty. Appreciate. 744 00:38:50,920 --> 00:38:56,240 You. Thank you Erica again for coming 745 00:38:56,240 --> 00:38:58,400 on. It was lovely speaking with you. 746 00:38:58,440 --> 00:39:00,400 Thank you for all the information that you provided us 747 00:39:00,400 --> 00:39:03,040 with. And again, her information is 748 00:39:03,040 --> 00:39:06,000 listed down in the show notes. Be sure to check her out. 749 00:39:06,000 --> 00:39:08,880 Even if you just want to check out her Instagram, she always 750 00:39:08,880 --> 00:39:13,680 posts some really fun reels. Thank you, Erica for another 751 00:39:13,680 --> 00:39:17,480 podcast and for joining us on this delightful evening. 752 00:39:19,680 --> 00:39:22,800 And with that, I guess we are coming to the conclusion of this 753 00:39:22,800 --> 00:39:25,720 episode. I hope you enjoyed everything 754 00:39:25,720 --> 00:39:30,000 you learned about today. And if you did, please be sure 755 00:39:30,000 --> 00:39:34,160 to give us a five star review on Apple. 756 00:39:35,000 --> 00:39:38,400 It helps us be found and it helps us continue on here on 757 00:39:38,400 --> 00:39:43,000 this platform. Also, stay tuned for next week 758 00:39:43,200 --> 00:39:45,960 where we have a surprise episode coming on. 759 00:39:47,160 --> 00:39:48,800 I'm already intrigued. Me too. 760 00:39:48,800 --> 00:39:50,880 I don't know what it is yet, that's why I'm a surprise. 761 00:39:51,800 --> 00:39:54,720 But I'm sure we'll have something that is gonna be 762 00:39:55,720 --> 00:39:58,480 exciting and fun. And with that. 763 00:39:58,800 --> 00:40:04,200 Have a good weekend running. Thanks for tuning in. 764 00:40:04,360 --> 00:40:09,160 For more information, go to www.marathonrunningpodcast.com 765 00:40:09,440 --> 00:40:11,480 or check us out on all channels.