1 00:00:00,360 --> 00:00:03,960 You're listening to episode 241 of the Marathon Running Podcast. 2 00:00:04,200 --> 00:00:08,119 In this episode, we're going to talk about how to kick off 2025 3 00:00:08,119 --> 00:00:18,480 as a runner. This is the Marathon Running 4 00:00:18,480 --> 00:00:21,040 Podcast by Letty and Ryan from We Got the Runs. 5 00:00:21,360 --> 00:00:24,360 Join us in our running community for weekly content that is 6 00:00:24,360 --> 00:00:28,160 motivational, educational, and inspirational, and let the 7 00:00:28,160 --> 00:00:30,960 Marathon Running podcast take you from the starting line to 8 00:00:30,960 --> 00:00:40,720 the finish line and beyond. Hey, runners, and welcome to the 9 00:00:40,720 --> 00:00:45,920 last episode of 2024. It's almost New Year's Eve. 10 00:00:45,920 --> 00:00:47,960 My name is Letty. My name is Ryan. 11 00:00:48,080 --> 00:00:50,840 And I'm very excited about this year ending, even though nothing 12 00:00:50,840 --> 00:00:53,400 bad happened, Ryan. But I'm also looking forward 13 00:00:53,400 --> 00:00:56,960 towards 2025 because I have a feeling that this is going to be 14 00:00:56,960 --> 00:00:58,520 an amazing year. Yeah. 15 00:00:58,520 --> 00:01:00,760 I think it could be the best year yet. 16 00:01:00,960 --> 00:01:03,040 Yes, absolutely. I'm excited. 17 00:01:03,040 --> 00:01:06,680 I'm excited for more free time next year and to do more 18 00:01:06,680 --> 00:01:12,080 adventures and more exercise and use my fitness watch more, kind 19 00:01:12,080 --> 00:01:14,400 of get better information or learn more about it. 20 00:01:14,680 --> 00:01:16,600 So, Eddie, how do you think about 2024? 21 00:01:17,080 --> 00:01:19,840 I think 2024 went pretty well for the podcast. 22 00:01:19,840 --> 00:01:24,200 I feel like we've been able to go to a ton of media events and 23 00:01:24,600 --> 00:01:28,600 really deliver some great information to our listeners. 24 00:01:28,960 --> 00:01:33,640 We've had the chance to participate in a newsletter and 25 00:01:33,640 --> 00:01:36,600 we've finally been consistent on YouTube. 26 00:01:36,680 --> 00:01:39,240 Not that we're a huge channel or anything yet, but I feel like 27 00:01:39,240 --> 00:01:41,960 the growth is coming and it's been a lot of fun. 28 00:01:41,960 --> 00:01:45,960 Most importantly, I'm also looking forward to the 29 00:01:45,960 --> 00:01:51,120 opportunities that will happen in 2025, including, you know, 30 00:01:51,120 --> 00:01:53,520 through all these connections that we were able to make. 31 00:01:53,760 --> 00:01:57,160 We get to go to a running camp and film a documentary in 32 00:01:57,160 --> 00:02:02,800 January and then also kind of dabble into an online News 33 00:02:02,800 --> 00:02:04,520 magazine type of thing for runners. 34 00:02:04,520 --> 00:02:08,479 So all of that of course, will reveal coming up. 35 00:02:08,960 --> 00:02:12,000 In the next episode. In the next year. 36 00:02:12,760 --> 00:02:16,760 Oh, in the next year, yes. So what are you looking forward 37 00:02:16,760 --> 00:02:21,520 to in 2025? Well, I'm happy to be healthy 38 00:02:21,520 --> 00:02:25,560 and along with that I'm looking forward to running my sixth 39 00:02:25,560 --> 00:02:30,200 major and getting my 6th star. You know, that's a big deal in 40 00:02:30,200 --> 00:02:32,800 the running world, so I want to check off that last box. 41 00:02:32,800 --> 00:02:36,480 I'm going to be running London. Besides that, I'm also an 42 00:02:36,480 --> 00:02:38,800 ambassador for the LA Marathon, so I'm going to be running that 43 00:02:38,800 --> 00:02:41,320 one too. I'm probably going to enter the 44 00:02:41,320 --> 00:02:46,840 lottery for Sydney, and you and I both are looking into Hawaii 45 00:02:47,280 --> 00:02:50,080 right in December. So, Ryan, what about you? 46 00:02:50,080 --> 00:02:55,600 Though I know that you are maybe gonna run a couple of marathons 47 00:02:55,640 --> 00:02:57,200 next year. I'm hoping right? 48 00:02:58,360 --> 00:03:00,680 A couple, I don't know, we'll see how it goes. 49 00:03:01,480 --> 00:03:05,360 I like the half marathon still, but hey, maybe you'll convince 50 00:03:05,360 --> 00:03:08,680 me to be a more marathoner. I'm working on it. 51 00:03:08,680 --> 00:03:13,880 And I guess with that, you know, this episode today might help 52 00:03:13,880 --> 00:03:15,960 you. If you listen to the interview, 53 00:03:15,960 --> 00:03:20,280 we're talking to Coach Nadia Ruiz, who is a running coach, 54 00:03:20,280 --> 00:03:23,400 like I said, and we talk a little bit about what's in store 55 00:03:23,400 --> 00:03:27,240 for runners, how we can as runners, set ourselves up best 56 00:03:27,240 --> 00:03:31,240 to do a great year when it comes to performance, when it comes to 57 00:03:31,240 --> 00:03:34,760 staying healthy in our runs. And then of course, always very 58 00:03:34,760 --> 00:03:38,400 importantly, staying motivated because you know how it is, 59 00:03:38,400 --> 00:03:41,120 people sign up for gym memberships towards the end of 60 00:03:41,120 --> 00:03:46,000 the year and then come February, you know, gyms kind of die down. 61 00:03:46,000 --> 00:03:49,280 And I guess that could happen for running too. 62 00:03:49,480 --> 00:03:51,080 Yeah. I don't know how the best way to 63 00:03:51,080 --> 00:03:53,680 do it, but like if you think if you just don't overdo yourself 64 00:03:53,680 --> 00:03:57,880 early on to burn out and instead just create good habits that 65 00:03:57,880 --> 00:04:01,320 you're likely to stay consistent with, I think that would be the 66 00:04:01,320 --> 00:04:03,200 best. I guess a long term lifestyle 67 00:04:03,200 --> 00:04:08,840 change as opposed to a short term exercise venture. 68 00:04:09,280 --> 00:04:12,440 Instant gratification, yeah. So you and I are kind of 69 00:04:12,440 --> 00:04:15,680 different with that. I love the instant gratification 70 00:04:15,680 --> 00:04:20,800 type of lifestyle and I set New Year's goals every year and you 71 00:04:20,800 --> 00:04:24,680 don't really do that. No, I, I, I, I don't, I think 72 00:04:24,680 --> 00:04:29,600 it's cool to almost treat every day like a New Year's Day, Like 73 00:04:29,600 --> 00:04:31,720 anytime you want to start something new, just do it. 74 00:04:31,720 --> 00:04:36,160 And I'm definitely more of a long term outlook thinker. 75 00:04:36,560 --> 00:04:40,600 And so I try to do stuff that maybe would maybe into a fault 76 00:04:40,600 --> 00:04:43,960 too, too far in the in the future that benefits me as 77 00:04:43,960 --> 00:04:46,360 opposed to just thinking in the moment or living in the moment. 78 00:04:47,000 --> 00:04:48,800 Yeah, you're like a cat and I'm like a dog. 79 00:04:48,800 --> 00:04:52,080 I'm kind of in the moment and I'll start 20 new things and 80 00:04:52,080 --> 00:04:54,200 then I mean, at least I start them though, right? 81 00:04:54,640 --> 00:04:57,280 I start a bunch of new things and some of them will stick and 82 00:04:57,280 --> 00:05:02,080 then those become habits. And I don't know about running 83 00:05:02,080 --> 00:05:04,480 though, running always, I'm always motivated to running, 84 00:05:04,480 --> 00:05:06,560 maybe because I've already fallen in love with running. 85 00:05:06,560 --> 00:05:08,640 So I don't feel like I need a huge motivation there. 86 00:05:08,640 --> 00:05:11,160 But like, you know, when it comes to race goals, and that's 87 00:05:11,160 --> 00:05:15,160 kind of a difficult 1. And I think if you think more 88 00:05:15,160 --> 00:05:18,960 like you where you're creating habits, that's a better way of 89 00:05:18,960 --> 00:05:22,160 training for a marathon. Whereas me, usually when it 90 00:05:22,160 --> 00:05:25,360 comes towards the end of a training plan for a marathon and 91 00:05:25,360 --> 00:05:28,880 we're at week 12, I'm absolutely over it and done and I don't 92 00:05:28,880 --> 00:05:34,440 want to do anymore, yeah. Well, we'll see what happens in 93 00:05:34,440 --> 00:05:36,520 2025. Yes, we'll see. 94 00:05:36,520 --> 00:05:39,280 And hopefully the conversation that we're going to play now 95 00:05:39,280 --> 00:05:44,040 with Nadia Ruiz is going to give us some pointers, including 96 00:05:44,040 --> 00:05:48,480 myself, on how to stay more consistent and make this more of 97 00:05:48,760 --> 00:05:51,840 a venture that will last forever. 98 00:05:51,840 --> 00:05:56,120 And I won't be tired of running within the next three months 99 00:05:56,120 --> 00:05:58,720 because I'm overdoing it. So you want to get into it? 100 00:05:59,360 --> 00:06:01,000 Sure. So without any further ado, I'm 101 00:06:01,000 --> 00:06:03,480 now going to play my conversation with Nadia Varice. 102 00:06:06,160 --> 00:06:07,960 All right, so I'm back on with Nadia Varice. 103 00:06:07,960 --> 00:06:10,040 Nadia, thank you so much for joining me again. 104 00:06:11,040 --> 00:06:13,000 Thank you for having me. I'm excited to be back on 105 00:06:13,000 --> 00:06:14,680 especially the topic that we're talking about today. 106 00:06:14,960 --> 00:06:17,760 Yes, yes. And the topic today is setting 107 00:06:17,760 --> 00:06:20,320 goals and how to do better next year, right? 108 00:06:20,320 --> 00:06:22,480 We always want to improve no matter where we are. 109 00:06:22,840 --> 00:06:26,920 So with that, I guess, well, from past episodes, we already 110 00:06:26,920 --> 00:06:28,800 introduced you, you are a running coach. 111 00:06:29,000 --> 00:06:31,480 But maybe sum it up for us just a little bit for the new 112 00:06:31,480 --> 00:06:34,080 listeners. Yeah, I've been running for 113 00:06:34,080 --> 00:06:36,960 almost 3 decades of my life. I ran my first marathon when I 114 00:06:36,960 --> 00:06:40,120 was 14, fell in love with the sport and I wanted to. 115 00:06:40,240 --> 00:06:44,200 I wanted to discover everything that I could to get better and 116 00:06:44,200 --> 00:06:47,080 train and improve. I didn't get competitive in 117 00:06:47,080 --> 00:06:49,080 running until after I finished grad school. 118 00:06:49,080 --> 00:06:52,080 That's when I started running, racing a lot more, and I've 119 00:06:52,080 --> 00:06:56,440 gotten into ultras and stage races, trail races, Iron Man's, 120 00:06:56,520 --> 00:06:58,920 you name it. Now Fast forward now, 20 years 121 00:06:58,920 --> 00:07:01,360 of coaching. I absolutely love what I do and 122 00:07:01,360 --> 00:07:04,960 I wake up every day. Yes, and let me add plot twist, 123 00:07:04,960 --> 00:07:08,560 Nadia just said her new own marathon PR. 124 00:07:08,800 --> 00:07:13,040 So that goes to show that even as we are older, we also get 125 00:07:13,240 --> 00:07:15,520 more seasoned and smarter with training. 126 00:07:15,760 --> 00:07:19,200 So congratulations on that. You just ran a 3/15 marathon. 127 00:07:19,840 --> 00:07:22,240 Thank you so much. Yes, I, I mean, I thought it was 128 00:07:22,240 --> 00:07:25,000 over like I didn't think it was going to be able to tap into my, 129 00:07:25,360 --> 00:07:28,680 my 20s speed, but it was very, very special to cross that 130 00:07:28,680 --> 00:07:30,120 finish line, an emotional finish. 131 00:07:30,120 --> 00:07:33,080 And after doing some reflection, pulse rates reflection and kind 132 00:07:33,080 --> 00:07:36,080 of reviewing everything and like I see why why it happened and 133 00:07:36,080 --> 00:07:38,320 you know, that's kind of what you want to replicate again and 134 00:07:38,320 --> 00:07:41,560 see what, what else is possible. Exactly, And that's kind of also 135 00:07:41,560 --> 00:07:44,640 one of the reasons, one of many reasons, not, you know, not the 136 00:07:44,680 --> 00:07:47,680 only reason, obviously, but what we love having you on here 137 00:07:47,680 --> 00:07:51,040 because you're very inspiring as a person with what you post and 138 00:07:51,040 --> 00:07:53,480 that you love running for the love of running, but that you're 139 00:07:53,480 --> 00:07:57,000 still able to do that, be the best version of yourself and 140 00:07:57,000 --> 00:08:00,080 even PR in your case. So I guess with that, since this 141 00:08:00,080 --> 00:08:02,960 is going to be the New Year's episode, let's talk about a 142 00:08:02,960 --> 00:08:07,280 little bit about what advice you would give to runners to kick 143 00:08:07,280 --> 00:08:09,480 start they're running, right? Because we all like to kick 144 00:08:09,480 --> 00:08:12,080 start something towards the end of the year and towards the new 145 00:08:12,080 --> 00:08:14,120 year. Yes. 146 00:08:14,120 --> 00:08:16,360 So number one thing is you want to write down your goals. 147 00:08:16,440 --> 00:08:17,880 You have to, and you hear that very often. 148 00:08:17,880 --> 00:08:20,200 You want to write them down because you want to write down 149 00:08:20,200 --> 00:08:22,840 the small ones, you want to write down the big ones and then 150 00:08:22,840 --> 00:08:25,080 you have to kind of break down the big ones into small ones. 151 00:08:25,080 --> 00:08:28,240 But we get overwhelmed with these big goals that we have, 152 00:08:28,240 --> 00:08:30,320 whether it's like I want to Boston qualify for the first 153 00:08:30,320 --> 00:08:32,720 time, I want to go sub three, I want to do my first marathon, 154 00:08:32,960 --> 00:08:34,720 whatever it is, it feels very daunting. 155 00:08:34,720 --> 00:08:38,120 It is really good to do something you're excited about, 156 00:08:38,120 --> 00:08:42,559 you're little afraid of, afraid of, but then you have to then 157 00:08:42,559 --> 00:08:45,760 look at what can I do every single day? 158 00:08:45,760 --> 00:08:48,920 Something small that will help contribute to this big goal that 159 00:08:48,920 --> 00:08:51,720 I have. So it could be as little as I'm 160 00:08:51,720 --> 00:08:53,520 going to start doing mobility every morning. 161 00:08:53,600 --> 00:08:57,600 I'm going to start, you know, doing more like fair gunning or 162 00:08:57,840 --> 00:08:59,920 massaging my legs for my recovery every morning. 163 00:08:59,960 --> 00:09:02,680 I'm going to start going to sleep an hour early every night 164 00:09:02,680 --> 00:09:06,480 to help invest in my sleep for my recovery, which is a huge, 165 00:09:06,480 --> 00:09:09,920 huge component to training. So it's just basically #1 write 166 00:09:09,920 --> 00:09:13,600 down your goals and #2 figure out what are the little things 167 00:09:14,000 --> 00:09:16,720 that you could do every single day that will help introduce and 168 00:09:16,720 --> 00:09:19,040 create a habit into your lifestyle so that you 169 00:09:19,080 --> 00:09:21,800 automatically would do that incorporate into you your 170 00:09:21,800 --> 00:09:24,800 day-to-day. I love that and I guess that 171 00:09:24,800 --> 00:09:28,320 already is a step towards what my next question is going to be. 172 00:09:28,440 --> 00:09:32,080 How do we know what realistic goals are for ourselves? 173 00:09:33,560 --> 00:09:38,680 That's a a tougher question. It takes like some reflection. 174 00:09:38,680 --> 00:09:41,200 You're looking at where are you currently in your fitness? 175 00:09:41,680 --> 00:09:44,480 Where is your peak fitness and how long ago was that peak 176 00:09:44,480 --> 00:09:47,800 fitness? And then also how much time are 177 00:09:47,800 --> 00:09:50,560 you willing to invest into this goal of yours? 178 00:09:50,560 --> 00:09:54,160 Because that's the biggest thing is that we can have as ambitious 179 00:09:54,160 --> 00:09:56,840 or as small goals as we want, but if we're not willing to put 180 00:09:56,840 --> 00:09:59,960 in the time to actually get there, then we have to then like 181 00:09:59,960 --> 00:10:01,640 reassess. Like what goals then is 182 00:10:01,640 --> 00:10:03,880 realistic with the lifestyle that I'm balancing in my life? 183 00:10:03,880 --> 00:10:07,280 Like if you're about to get married, if you're having a, you 184 00:10:07,280 --> 00:10:10,160 know, planning for a family or if you have young ones, if you 185 00:10:10,160 --> 00:10:14,000 have all of these things are super important into balancing 186 00:10:14,080 --> 00:10:17,480 that whole lifestyle to make sure that you still are going 187 00:10:17,480 --> 00:10:19,200 after these goals. And again, all these things are 188 00:10:19,200 --> 00:10:23,240 important, your, your family, your work, your profession, but 189 00:10:23,520 --> 00:10:26,040 you have to remember like you are important. 190 00:10:26,200 --> 00:10:29,160 Doing these little things for you that help you feel your, 191 00:10:29,200 --> 00:10:32,840 your inner joy, your inner light is important so that you can be 192 00:10:32,840 --> 00:10:35,200 a better mother, you can be a better father, you can be a 193 00:10:35,200 --> 00:10:38,200 Better Business owner, you can be a better sibling or, or 194 00:10:38,200 --> 00:10:41,240 whatever it is because we have to show up in the world when 195 00:10:41,240 --> 00:10:42,960 we're full and we have to do that. 196 00:10:42,960 --> 00:10:44,840 Who's going to fill up our own cup is us. 197 00:10:44,840 --> 00:10:48,880 And so it's our fitness goals, our health goals help fill 198 00:10:48,880 --> 00:10:51,160 ourselves up. So that's kind of what I do with 199 00:10:51,160 --> 00:10:53,280 my community and also my athletes is really, really 200 00:10:53,280 --> 00:10:56,840 reminding themselves like, you are important and you need to do 201 00:10:56,840 --> 00:10:58,600 these little things for yourself. 202 00:10:59,080 --> 00:11:02,080 And then these realistic, these big goals then become realistic. 203 00:11:02,080 --> 00:11:06,080 Like, OK, if I show up for myself, then this is a little 204 00:11:06,080 --> 00:11:08,840 bit more realistic because a lot of times we're putting ourselves 205 00:11:08,840 --> 00:11:10,800 way down the line. When we wake up in the morning, 206 00:11:10,800 --> 00:11:12,640 we take care of all the things that we have to take care of. 207 00:11:12,640 --> 00:11:15,600 And it's like, what about me? What about me? 208 00:11:16,840 --> 00:11:19,200 That is so true and it happens when we get overwhelmed with 209 00:11:19,200 --> 00:11:22,000 work and all the other things that you were mentioning. 210 00:11:22,200 --> 00:11:25,480 So I guess with that in line, obviously the first two weeks 211 00:11:25,480 --> 00:11:28,360 and I think that's been shown statistically of the year are 212 00:11:28,360 --> 00:11:31,880 the easiest ones to stick with the the goal, right. 213 00:11:31,880 --> 00:11:35,080 And there's a reason why gym memberships are an up high at 214 00:11:35,080 --> 00:11:38,080 the end of the year and gym memberships then get cancelled. 215 00:11:38,280 --> 00:11:42,800 So what do we do when we are maybe a month in and we are 216 00:11:42,800 --> 00:11:45,280 losing motivation? Either we're not seeing the 217 00:11:45,280 --> 00:11:49,560 results that we're wanting to see as fast as we want to or 218 00:11:49,680 --> 00:11:52,120 other things kind of start taking over and we haven't quite 219 00:11:52,120 --> 00:11:54,680 incorporated the new lifestyle yet. 220 00:11:55,560 --> 00:11:59,640 The number one thing is you have to remember progress takes 221 00:11:59,640 --> 00:12:01,920 patience. Progress takes patience. 222 00:12:01,920 --> 00:12:06,000 So we are in a life in a speed that we want immediate results, 223 00:12:06,000 --> 00:12:08,760 we want immediate feedback, we want everything is immediate, 224 00:12:08,760 --> 00:12:11,600 especially when we have the Internet and social media. 225 00:12:11,600 --> 00:12:13,480 Everything is just fast, fast, fast, fast. 226 00:12:13,960 --> 00:12:17,360 But if we have these big goals, if we have these lifestyle 227 00:12:17,360 --> 00:12:20,360 changes that we want to incorporate, it is in small 228 00:12:20,360 --> 00:12:22,560 incremental changes that where we're going to be making 229 00:12:22,560 --> 00:12:25,160 progress. And so reminding ourselves every 230 00:12:25,160 --> 00:12:28,320 day that these things will take time. 231 00:12:28,400 --> 00:12:31,040 These things will take lifetime. And we have to embrace the 232 00:12:31,040 --> 00:12:35,320 process of it because if you are only in love or motivated by the 233 00:12:35,360 --> 00:12:38,920 end result, then it becomes extremely frustrating when you 234 00:12:38,920 --> 00:12:41,560 don't see those results every single day-to-day to day. 235 00:12:41,640 --> 00:12:44,360 So that's why like when we had to start before we started 236 00:12:44,360 --> 00:12:46,760 recording and we were talking about like different kind of 237 00:12:46,760 --> 00:12:49,880 training lifestyles and, and different training programs. 238 00:12:49,880 --> 00:12:52,080 It's like you have to enjoy the training, you have to enjoy the 239 00:12:52,080 --> 00:12:53,760 process. And you do hear, like, enjoy the 240 00:12:53,760 --> 00:12:55,080 journey. Like that's the cliche that you 241 00:12:55,080 --> 00:12:56,760 hear often, but it really is true. 242 00:12:56,760 --> 00:13:01,040 Like you just have to be able to embrace and look forward to 243 00:13:01,040 --> 00:13:04,000 waking up and doing the little things because that little 244 00:13:04,000 --> 00:13:05,440 things are going to be contributing to the big. 245 00:13:05,640 --> 00:13:09,920 So think not thinking in the big sense of New Year's resolutions. 246 00:13:09,920 --> 00:13:12,240 I let go of the whole term of New Year's resolutions. 247 00:13:13,320 --> 00:13:15,840 I don't know, over a decade ago or more, if that. 248 00:13:16,000 --> 00:13:18,200 And you hear it more and more, people just don't kind of stick 249 00:13:18,200 --> 00:13:21,280 to that anymore. It's more So what are your goals 250 00:13:21,280 --> 00:13:26,000 and breaking them down into, let's call it seasons when we 251 00:13:26,000 --> 00:13:28,400 were competitive athletes, when we were young athletes and we 252 00:13:28,400 --> 00:13:30,880 see in our children, it's like there is a spring season, a 253 00:13:30,880 --> 00:13:33,840 summer season and a fall season. There are spring sports, there's 254 00:13:33,840 --> 00:13:35,360 summer sports and there's fall sports. 255 00:13:35,680 --> 00:13:39,480 And so that's basically how I tailor my own personal training 256 00:13:39,520 --> 00:13:41,840 year. And I also do that for my my 257 00:13:41,840 --> 00:13:45,720 athletes as well, because if we look at the year broken up into 258 00:13:45,840 --> 00:13:50,040 three to four months chunks, it's a lot easier to then target 259 00:13:50,040 --> 00:13:51,800 a goal. Like I talked to my athletes, 260 00:13:51,800 --> 00:13:54,120 like what do you want to achieve in the next 3-4 months? 261 00:13:54,320 --> 00:13:58,000 And realistically, we can make incremental changes and see 262 00:13:58,000 --> 00:14:01,040 results in three to four months. And so that's where there's a 263 00:14:01,040 --> 00:14:05,160 positive feedback as long as you have like not looking, oh wow, 264 00:14:05,160 --> 00:14:06,360 what do I want to do in 12 months? 265 00:14:06,360 --> 00:14:10,080 Yes, that's really important. But to stay motivated and stay 266 00:14:10,080 --> 00:14:14,200 on track, you want to look at what am I achieving in 3-4 267 00:14:14,200 --> 00:14:16,200 months? What am I achieving in a month? 268 00:14:16,360 --> 00:14:19,320 What am I achieving in a week? What am I achieving in a day? 269 00:14:19,320 --> 00:14:22,840 So a day is too like it gets overwhelming, but that's where 270 00:14:22,840 --> 00:14:24,560 it comes into like self reflection. 271 00:14:25,200 --> 00:14:27,760 I do this regularly is reflecting on my week. 272 00:14:27,760 --> 00:14:30,360 It's like on Sunday evenings before I start the new week, 273 00:14:30,360 --> 00:14:34,080 Like what did I achieve this week that I am, I'm happy about 274 00:14:34,400 --> 00:14:37,040 what was I missing? What do I want to reincorporate 275 00:14:37,040 --> 00:14:39,560 for the following week? What what is my goal for the 276 00:14:39,560 --> 00:14:42,080 next week? And so I'm constantly building 277 00:14:42,080 --> 00:14:44,960 and building from week to week. And then I of course, I chunk it 278 00:14:44,960 --> 00:14:47,400 up and look at month. Then I look at the quarter 279 00:14:47,400 --> 00:14:49,560 because that's where the real results come in every three to 280 00:14:49,560 --> 00:14:51,280 four weeks. I'm sorry, three to four months. 281 00:14:52,240 --> 00:14:53,920 That's nice. I love all this and I love that 282 00:14:53,920 --> 00:14:57,960 you were focused on falling in love with the progress. 283 00:14:57,960 --> 00:15:00,200 And I mean, I'm sorry, the process, not the progress. 284 00:15:00,200 --> 00:15:01,520 Obviously you want to love a progress too. 285 00:15:01,520 --> 00:15:06,360 But with that said, the the Sunday evening reflection time 286 00:15:06,800 --> 00:15:09,760 sounds really good, but it sounds like you're building and 287 00:15:09,760 --> 00:15:14,200 building and building. Do you and your athletes reward 288 00:15:14,200 --> 00:15:18,960 yourself just with the results or do you also kind of have some 289 00:15:18,960 --> 00:15:20,960 kind of, I don't know what to call it? 290 00:15:20,960 --> 00:15:23,800 Like I usually after I'm done with a marathon that I've worked 291 00:15:23,800 --> 00:15:26,560 really hard for, I give myself two weeks off. 292 00:15:26,560 --> 00:15:30,160 And it's not because I love running, but it's just that I'm 293 00:15:30,160 --> 00:15:33,240 tired of doing it. And at the time the marathon 294 00:15:33,240 --> 00:15:36,360 comes, I'm just done with it for a whole 2 weeks so I don't have 295 00:15:36,360 --> 00:15:37,920 to do that. Is that something that you do 296 00:15:37,920 --> 00:15:40,760 too, or do you recommend some other kind of reward system? 297 00:15:41,480 --> 00:15:44,880 100% I, I recommend always reward system and it I would 298 00:15:45,240 --> 00:15:50,120 like to look at healthy rewards. I will say probably 90% of the 299 00:15:50,120 --> 00:15:53,600 athletes I've trained in the last like 15 years or so, like 300 00:15:53,600 --> 00:15:56,800 just they don't, they don't look forward to like I'm done. 301 00:15:56,800 --> 00:15:58,520 I'm absolutely done. There's a very, very few. 302 00:15:58,520 --> 00:16:01,320 And usually if they are, and it's not just my athletes, but 303 00:16:01,320 --> 00:16:03,000 other athletes too, it's because you burned out. 304 00:16:03,000 --> 00:16:06,120 You got really, really burnt out from the whole training program 305 00:16:06,120 --> 00:16:08,240 that you were on. And it could doesn't have to 306 00:16:08,240 --> 00:16:09,760 necessarily always be just a training program. 307 00:16:09,760 --> 00:16:13,200 It could be just stress, life, life stress that that are just 308 00:16:13,200 --> 00:16:15,640 incorporated and you had to balance that during that stage 309 00:16:15,640 --> 00:16:20,120 of your life. And so I, I definitely encourage 310 00:16:20,120 --> 00:16:22,560 movement and that's kind of why my coaching program is moving as 311 00:16:22,560 --> 00:16:25,840 play is you wanna look forward to always playing and it 312 00:16:25,840 --> 00:16:27,560 shouldn't, it shouldn't be a chore. 313 00:16:27,560 --> 00:16:30,760 So people kind of look forward to different types of rewards. 314 00:16:30,760 --> 00:16:33,680 And so some people, for me personally, I love to take a 315 00:16:33,680 --> 00:16:37,160 vacation because it forces me to rest a little bit more. 316 00:16:37,560 --> 00:16:42,240 So it, it could be a week to the, to the mountains, a week to 317 00:16:42,240 --> 00:16:45,040 international place. If I, if I book a running 318 00:16:45,040 --> 00:16:47,720 vacation somewhere like I extend it to for a week after and just 319 00:16:47,720 --> 00:16:52,360 go playing around and exploring. But definitely yes, rewards are 320 00:16:52,360 --> 00:16:56,280 are important and I do have my athletes aim for that. 321 00:16:57,200 --> 00:17:01,640 OK, so I think I'm one of the people that really burn out and 322 00:17:01,640 --> 00:17:05,440 I think, you know, you and I, before we got on Erin start 323 00:17:05,440 --> 00:17:07,760 recording, we talked a little bit about different types of 324 00:17:08,040 --> 00:17:11,440 training plans and how high mileage can really burn you out. 325 00:17:11,440 --> 00:17:13,839 And I think that's why every time I run a marathon, I'm just 326 00:17:13,839 --> 00:17:16,680 mentally done. I, you know, the last week I'm 327 00:17:16,680 --> 00:17:20,280 just so over running. I almost hate it a little bit, 328 00:17:20,520 --> 00:17:23,599 but let's talk a little bit about recovery because I know 329 00:17:23,599 --> 00:17:26,440 that's a huge thing for you and maybe that also helps the 330 00:17:26,440 --> 00:17:29,400 runners that you coach stay a little bit less fatigued and 331 00:17:29,400 --> 00:17:33,200 less burned out. Yeah, recovery is number 1. 332 00:17:33,200 --> 00:17:37,120 And I try to share the phrases that your recovery is part of 333 00:17:37,120 --> 00:17:39,200 your training. And it's extremely important 334 00:17:39,200 --> 00:17:41,200 because if you're not recovered, then you're not going to be able 335 00:17:41,200 --> 00:17:43,520 to show up 100% for your next training session. 336 00:17:43,880 --> 00:17:47,240 And so it's, it's all about are you training, Are you working 337 00:17:47,240 --> 00:17:48,720 out or are you just going through the motion? 338 00:17:48,720 --> 00:17:51,080 And so if you really want to get the most out of your training 339 00:17:51,160 --> 00:17:54,840 day and your training workout or your training program, if you 340 00:17:54,840 --> 00:17:57,040 want to, you want to show the best version of yourself. 341 00:17:57,040 --> 00:17:58,680 And so that recovery is important. 342 00:17:58,960 --> 00:18:01,720 Number one thing that I will always share, like I have a lot 343 00:18:01,720 --> 00:18:04,600 of modalities that I use for recovery strategies, but the 344 00:18:04,600 --> 00:18:07,040 number one free thing that you could do for yourself, which is 345 00:18:07,040 --> 00:18:09,080 probably the one that we sacrifice the most is sleep. 346 00:18:09,560 --> 00:18:13,400 And we all are guilty of it no matter what, no matter how much 347 00:18:13,400 --> 00:18:16,720 we know like up to like the sleep specialists, they still 348 00:18:16,720 --> 00:18:19,200 are working on it in themselves and they have all of the answers 349 00:18:19,200 --> 00:18:21,160 and all the science and all of the hacks. 350 00:18:21,160 --> 00:18:22,960 But it's something that's very hard. 351 00:18:22,960 --> 00:18:25,320 It's very, very, very hard because we live in the life that 352 00:18:25,320 --> 00:18:28,440 we live. And so working on that, we have 353 00:18:28,440 --> 00:18:30,120 a basically look at it every single day. 354 00:18:30,120 --> 00:18:33,800 We have an opportunity. We have an opportunity to try to 355 00:18:33,800 --> 00:18:36,600 get the best sleep that we can because you're not only helping 356 00:18:36,600 --> 00:18:38,800 your recovery for your performance, but you're also 357 00:18:38,800 --> 00:18:41,120 increasing your longevity, You're increasing your memory, 358 00:18:41,120 --> 00:18:43,680 you're increasing your immune system, you're increasing your 359 00:18:43,680 --> 00:18:45,760 mental acuity. The next day you work, wake up. 360 00:18:46,040 --> 00:18:50,720 There is just evolutionary speaking, sleep has not been cut 361 00:18:50,720 --> 00:18:54,520 out because it is so important. Everything that happens during 362 00:18:54,520 --> 00:18:57,600 that, during that 8 hours that you should be, I mean, I'm 363 00:18:57,600 --> 00:19:00,160 telling my athletes like it should be 7 to 9 hours. 364 00:19:00,160 --> 00:19:02,640 And I try to model it myself. And again, I'm not, I am not 365 00:19:02,640 --> 00:19:04,120 perfect. And I share it through my strong 366 00:19:04,120 --> 00:19:06,960 and I share it with my clients. Like some days when I'm sleeping 367 00:19:06,960 --> 00:19:08,600 really well and some days when I'm not. 368 00:19:08,600 --> 00:19:11,600 And then especially if it's like my cutback weeks or absorption 369 00:19:11,600 --> 00:19:14,160 weeks, that's where I really try to prioritize the sleep because 370 00:19:14,160 --> 00:19:17,440 I'm my training volume is less. And so it should technically be, 371 00:19:17,760 --> 00:19:19,400 you know, replacing the training volume. 372 00:19:19,880 --> 00:19:23,200 So, yeah, so, so recovery is an extreme, extremely important 373 00:19:23,200 --> 00:19:25,880 part. Yeah, yeah. 374 00:19:25,920 --> 00:19:28,920 I mean, yeah, I agree with that. I would love to get some more 375 00:19:28,920 --> 00:19:30,280 sleep, too. And I know there's certain 376 00:19:30,280 --> 00:19:31,920 things we can do. And like, one of the main 377 00:19:31,920 --> 00:19:35,360 things, obviously, is also just turning everything off. 378 00:19:35,800 --> 00:19:37,960 I know that we get busy and, you know, we have kids and we're 379 00:19:37,960 --> 00:19:39,200 like, OK, no, they're finally in bed. 380 00:19:39,200 --> 00:19:42,280 I just want a movie. But maybe we shouldn't, right? 381 00:19:42,280 --> 00:19:44,200 Maybe we should just. Cut the movie out. 382 00:19:44,360 --> 00:19:46,120 Like yeah, go to bed. Go to bed. 383 00:19:46,120 --> 00:19:49,520 Like it's really, really, really what you hear commonly out there 384 00:19:49,520 --> 00:19:52,680 is if you think about what are the last for most of us, not all 385 00:19:52,680 --> 00:19:55,240 of us, but for most of us, what are the, what are you really 386 00:19:55,240 --> 00:19:57,160 doing the last two hours before you're going to bed? 387 00:19:57,560 --> 00:20:01,560 Usually we're making bad food choices, we're snacking poorly 388 00:20:01,560 --> 00:20:05,120 or we're like scrolling mindlessly or we're watching a 389 00:20:05,120 --> 00:20:07,800 movie because we want to basically just zone out. 390 00:20:08,080 --> 00:20:10,520 And so instead of trying to say like, let me, let me just zone 391 00:20:10,520 --> 00:20:12,480 out because this is the kind of quiet time that I need. 392 00:20:12,840 --> 00:20:16,400 Think of it this way like. My brain needs the sleep. 393 00:20:16,400 --> 00:20:20,040 I'm going to go and do a new sleep hygiene, a new routine, a 394 00:20:20,040 --> 00:20:22,480 nightly routine to kind of calm my mind down. 395 00:20:22,640 --> 00:20:26,280 Maybe meditate, listen to yoga, nidra, listen to some classical 396 00:20:26,280 --> 00:20:30,760 music, read a book and turn off things earlier so that you can 397 00:20:30,800 --> 00:20:33,680 try to reset your body clock to go to sleep a little bit 398 00:20:33,680 --> 00:20:36,200 earlier. It's just a huge investment into 399 00:20:36,640 --> 00:20:39,680 your own well-being. I'm going to add that to my New 400 00:20:39,680 --> 00:20:41,920 Year's resolution because I do New Year's resolutions 401 00:20:41,960 --> 00:20:45,080 religiously, so I really, really like that. 402 00:20:45,480 --> 00:20:48,920 And then I guess let me go a little bit more general again. 403 00:20:49,080 --> 00:20:52,760 With the new year ahead, how can runners embrace this holistic 404 00:20:52,760 --> 00:20:55,920 approach to running, focusing not just on running, but also 405 00:20:55,920 --> 00:20:59,800 strength, recovery and mindset? How do you go to that place? 406 00:21:01,040 --> 00:21:03,120 Go to the place of just approaching everything 407 00:21:03,120 --> 00:21:04,520 holistically. Yes. 408 00:21:06,920 --> 00:21:09,560 For, for the most part, that's kind of how I run my life. 409 00:21:09,560 --> 00:21:12,880 And I run like how I train my athletes is everything is truly 410 00:21:12,880 --> 00:21:14,880 holistic. Like when my athletes come to 411 00:21:14,880 --> 00:21:17,800 me, it's usually word of mouth and it's usually by referrals 412 00:21:17,800 --> 00:21:20,000 and they've heard from me And they're like, we love your 413 00:21:20,000 --> 00:21:22,880 philosophy and we really trust the fact that you are getting 414 00:21:23,000 --> 00:21:24,840 your athletes results and there's a reason why. 415 00:21:25,240 --> 00:21:28,160 And so they learn about my program a little bit. 416 00:21:28,160 --> 00:21:31,440 And then once we start like the first month, they're like, I get 417 00:21:31,440 --> 00:21:33,600 it. I, I truly, truly understand. 418 00:21:33,600 --> 00:21:35,560 And I mean, of course, every month that compounds, they're 419 00:21:35,560 --> 00:21:39,840 like, I'm feeling faster, I'm feeling more rested, I'm feeling 420 00:21:39,840 --> 00:21:42,080 better, I'm enjoying my run workouts. 421 00:21:42,080 --> 00:21:46,000 And so the holistic approach is extremely important. 422 00:21:46,000 --> 00:21:48,080 And that's kind of going back to our conversation of being low 423 00:21:48,080 --> 00:21:51,520 volume because in order to become a better runner, whether 424 00:21:51,520 --> 00:21:55,400 it's stronger, faster or longer or all three, you don't just 425 00:21:55,400 --> 00:21:59,920 run, you have to do a several components to becoming a 426 00:21:59,920 --> 00:22:02,240 stronger, faster or go longer runner. 427 00:22:02,240 --> 00:22:05,920 And those are the components that I I approach with my own 428 00:22:05,920 --> 00:22:08,400 running, with how I train my dad, with how I train my 429 00:22:08,400 --> 00:22:11,480 athletes or the tips that I share with my community is 430 00:22:11,480 --> 00:22:14,440 there's a lot of components to trying to become a better 431 00:22:14,440 --> 00:22:16,920 runner. And if we think about it, if we 432 00:22:16,920 --> 00:22:20,080 look at athletes at any other sport, if we look at football, 433 00:22:20,080 --> 00:22:22,760 basketball, softball, and you know, we're watching these games 434 00:22:22,760 --> 00:22:25,120 and we're trying to watch them playing at the elite level. 435 00:22:25,320 --> 00:22:28,560 If you think about their righty, are they only like they're, 436 00:22:28,560 --> 00:22:32,120 they're doing several components to help them become a better 437 00:22:32,120 --> 00:22:34,320 athlete in that sport? Same thing with runners. 438 00:22:34,320 --> 00:22:37,000 It's like we think that you just have to run volume, volume, 439 00:22:37,000 --> 00:22:38,880 volume, run miles and miles and miles and that's it. 440 00:22:38,880 --> 00:22:42,440 Like no, there's so much you, you can do to help yourself 441 00:22:42,440 --> 00:22:45,080 become a better runner. I mean, that's like it's, we 442 00:22:45,080 --> 00:22:47,880 hear often the strength training is extremely important, but 443 00:22:47,880 --> 00:22:49,440 there's also like functional movements. 444 00:22:49,440 --> 00:22:52,760 There's also, you know, your mobility is extremely, extremely 445 00:22:52,760 --> 00:22:55,520 important and, and there's several versions of that and how 446 00:22:55,520 --> 00:22:59,760 to incorporate. So there is a lot that can be 447 00:22:59,760 --> 00:23:02,920 done to help you become a better runner, and that's the holistic 448 00:23:02,920 --> 00:23:05,080 approach that should never be forgotten. 449 00:23:05,640 --> 00:23:07,480 Yeah, yeah, yeah. And I mean, you're so right with 450 00:23:07,480 --> 00:23:10,840 that because as we spoke about earlier, you know, there's free 451 00:23:10,840 --> 00:23:13,680 training plans and they give you the runs that can be really 452 00:23:13,680 --> 00:23:16,200 helpful. But then they don't really tell 453 00:23:16,200 --> 00:23:18,960 us about anything else that we should be doing, especially if 454 00:23:18,960 --> 00:23:22,240 you're new to running or if you're trying to ease back into 455 00:23:22,240 --> 00:23:24,880 running after a break or an injury. 456 00:23:25,640 --> 00:23:26,240 Right. Yeah. 457 00:23:26,240 --> 00:23:28,960 So there's a huge difference between a training plan and 458 00:23:28,960 --> 00:23:31,520 coaching program. So a lot of people think that 459 00:23:31,520 --> 00:23:33,160 like what they don't like I don't need a coach. 460 00:23:33,160 --> 00:23:34,720 Like why do I need a coach? If I have the training plan 461 00:23:34,720 --> 00:23:37,160 right here, I could pull one off for free or I can purchase one 462 00:23:37,160 --> 00:23:39,400 that's a stock pro training program and that's great. 463 00:23:39,400 --> 00:23:41,960 Like that's a great skeleton and a great backbone to give you a 464 00:23:41,960 --> 00:23:44,240 guide. It's a guide, but it doesn't 465 00:23:44,240 --> 00:23:47,320 take into effect like what is what, what is your lifestyle 466 00:23:47,320 --> 00:23:48,520 like? What is your work? 467 00:23:48,520 --> 00:23:50,160 What do you, what is your work schedule like? 468 00:23:50,160 --> 00:23:52,400 What emotional stress do you have at that time? 469 00:23:52,640 --> 00:23:58,000 And the coach helps basically speed up and help you go kind of 470 00:23:58,000 --> 00:24:00,480 skip trial and error because they have all of the experience 471 00:24:00,480 --> 00:24:03,320 in science and they should have a science and experience to be 472 00:24:03,320 --> 00:24:06,920 able to guide you to make the best decision for you and with 473 00:24:06,920 --> 00:24:09,240 that training program. So that's kind of where the 474 00:24:09,240 --> 00:24:12,640 coach kind of helps out a lot. OK. 475 00:24:12,640 --> 00:24:15,360 So we talked about all that and what about nutrition when you 476 00:24:15,360 --> 00:24:18,000 have your athletes, do you also provide them with some guidance 477 00:24:18,000 --> 00:24:20,720 on nutrition? Is that also entailed? 478 00:24:21,280 --> 00:24:25,840 Yes, so I try to give them the feeling for their actual their, 479 00:24:25,880 --> 00:24:27,920 their performance. So whether they are doing high 480 00:24:27,920 --> 00:24:30,120 intensity workouts, if they're doing it for the long runs, 481 00:24:30,800 --> 00:24:34,040 training the GI Trac is a huge, huge, huge component to 482 00:24:34,040 --> 00:24:38,080 endurance sports. It took a lot of trial and error 483 00:24:38,080 --> 00:24:40,880 and then reading up science and setting up the sports nutrition 484 00:24:41,280 --> 00:24:44,960 it to really understand like it's your GI Trac is very 485 00:24:44,960 --> 00:24:47,440 adaptable and very trainable and it's a discipline. 486 00:24:47,440 --> 00:24:49,440 It's often often forgotten and done. 487 00:24:49,560 --> 00:24:51,840 And do you think that like, oh, I can just go ahead and skip it 488 00:24:52,280 --> 00:24:56,920 and yeah, maybe for a few races a few years you've been under 489 00:24:56,920 --> 00:24:58,960 fueled and you're like, I'm doing just fine. 490 00:24:58,960 --> 00:25:02,160 And maybe you are, maybe you are, but are you actually 491 00:25:02,160 --> 00:25:05,000 hitting your optimum? Are you actually hitting the 492 00:25:05,000 --> 00:25:07,360 peak pace of performance that you could? 493 00:25:07,680 --> 00:25:10,920 Because that fueling will help you take it to the next level. 494 00:25:10,920 --> 00:25:12,440 And that's kind of what's happening right now. 495 00:25:12,440 --> 00:25:16,080 The trend in the last year or two is the high carb fueling 496 00:25:16,120 --> 00:25:19,080 strategies is huge right now. Huge, huge, huge. 497 00:25:19,080 --> 00:25:21,840 I mean, if you look at the professional athletes on trail, 498 00:25:21,840 --> 00:25:24,640 whether it's short distance or long distance or you're looking 499 00:25:24,640 --> 00:25:28,200 at cyclists or you're looking at Iron Man athletes, they're 500 00:25:28,200 --> 00:25:32,400 pushing upwards between 80 to 100 grams of carb per hour. 501 00:25:32,560 --> 00:25:35,880 Some of them who are very well trained and really on top of are 502 00:25:35,880 --> 00:25:37,840 pushing up to 120 grams per hour. 503 00:25:37,840 --> 00:25:40,360 And that's a lot, a lot, a lot of carbs. 504 00:25:40,680 --> 00:25:44,480 And that's completely trainable. Like our GI tracts can learn to 505 00:25:44,480 --> 00:25:47,840 do that. We are very under fueled and if 506 00:25:47,840 --> 00:25:52,360 we can just help ourselves tap into that and training our GI 507 00:25:52,360 --> 00:25:55,520 track, it can be really the next step like to your performance. 508 00:25:55,520 --> 00:25:58,720 So it's that's a huge part that's incorporated and a lot of 509 00:25:58,720 --> 00:26:00,720 it's trial and error because there's a bunch of brands out 510 00:26:00,720 --> 00:26:04,200 there that are very, very good. It's really finding what works 511 00:26:04,200 --> 00:26:07,640 for you. I share always my tips and and 512 00:26:07,640 --> 00:26:09,640 advice. Like different flavors, 513 00:26:09,640 --> 00:26:12,640 different consistencies, also different, like the, the 514 00:26:12,640 --> 00:26:14,240 nutrition profiles are different. 515 00:26:14,600 --> 00:26:17,480 So it's really, really exploring which one you like the best and 516 00:26:17,480 --> 00:26:19,120 then training your pallet to do that. 517 00:26:19,280 --> 00:26:22,080 But not only just sticking to 1:00 because of this little 518 00:26:22,080 --> 00:26:26,360 trick is because I've been racing for so long, I've trained 519 00:26:26,360 --> 00:26:28,240 my GI tract to take in almost anything. 520 00:26:28,240 --> 00:26:31,480 So that let's just say I dropped my nutrition or I forgot my 521 00:26:31,480 --> 00:26:33,600 nutrition when I was travelling. I didn't have time to go get it 522 00:26:33,600 --> 00:26:36,600 again or something just happens And I happened to pick up 523 00:26:36,600 --> 00:26:38,440 whatever's available on course nutrition. 524 00:26:38,440 --> 00:26:41,480 But that's provided my GI tracks already trained with it and it 525 00:26:41,480 --> 00:26:43,960 kind of already is familiar so that it won't get sidetracked 526 00:26:43,960 --> 00:26:46,760 and it won't blow up like six months of training that I was 527 00:26:46,760 --> 00:26:48,760 targeting for that race. So it's really important to, 528 00:26:48,760 --> 00:26:52,800 yes, find what's your favorite is, but still allow yourself to 529 00:26:52,800 --> 00:26:55,800 be a little bit flexible, a little adaptable to see just 530 00:26:55,800 --> 00:26:58,720 kind of what the variety is out there. 531 00:26:59,640 --> 00:27:02,120 I love it. There's so much that goes into, 532 00:27:02,680 --> 00:27:05,400 you know, being able to become the best runner that we can be 533 00:27:05,400 --> 00:27:08,560 for the next year. And I guess with that, my last 534 00:27:08,560 --> 00:27:11,880 question would be, what is the number one advice that you would 535 00:27:11,880 --> 00:27:14,160 give someone? I know we've talked about, you 536 00:27:14,160 --> 00:27:17,680 know, writing down your goals, but just for if we have your 537 00:27:17,680 --> 00:27:20,600 goals and everything in order to succeed, what's your number one 538 00:27:20,600 --> 00:27:25,200 piece of advice for a runner? Consistency. 539 00:27:25,760 --> 00:27:30,120 Your consistency in doing the small things every day will go 540 00:27:30,120 --> 00:27:34,800 in a very, very, very long way. Perfect. 541 00:27:35,200 --> 00:27:37,040 Thank you, Nadia, so much for coming on. 542 00:27:37,040 --> 00:27:41,400 And if anyone wants to find you on whatever platform of 543 00:27:41,400 --> 00:27:43,320 preference, how can they best do so? 544 00:27:44,320 --> 00:27:47,040 They can find me on all social media platforms at Iron Girl 545 00:27:47,040 --> 00:27:48,960 Nadia. The probably the most common one 546 00:27:48,960 --> 00:27:52,200 is IG Perfect. Thank you so much and happy New 547 00:27:52,200 --> 00:27:54,080 Years to you. Happy New Year. 548 00:27:58,120 --> 00:28:01,480 Thank you Nadia so much for speaking with me in regards to 549 00:28:01,480 --> 00:28:04,120 this and to you guys that are listening. 550 00:28:04,120 --> 00:28:08,440 Hopefully you get inspired by everything that she had to say. 551 00:28:08,440 --> 00:28:11,120 Took some notes and if you want more information, you can 552 00:28:11,120 --> 00:28:13,240 contact her. We're going to obviously put all 553 00:28:13,240 --> 00:28:16,920 of her info and blink it in our show notes. 554 00:28:17,240 --> 00:28:22,600 Let us to know what your New Year's resolutions or goals are 555 00:28:22,600 --> 00:28:25,960 for the 2025 and if you write it down, you can be held 556 00:28:25,960 --> 00:28:28,680 accountable for them so maybe you'll can stay with them or be 557 00:28:28,680 --> 00:28:30,440 more consistent. Oh, that's a good idea. 558 00:28:30,440 --> 00:28:32,480 We'll give people shout outs and then in six months we'll be 559 00:28:32,520 --> 00:28:36,240 like, hey Elizabeth, So how did that whole marathon trading go? 560 00:28:38,120 --> 00:28:40,000 So yeah. So that's all we've got for 561 00:28:40,000 --> 00:28:41,520 today. If you have not subscribed to 562 00:28:41,520 --> 00:28:44,240 our YouTube channel yet, consider doing so. 563 00:28:44,240 --> 00:28:49,240 We are at at running podcast on YouTube and follow along because 564 00:28:49,240 --> 00:28:54,240 pretty soon in a few weeks we're going to start our voyage to 565 00:28:54,320 --> 00:28:59,120 Kenya, the training camp and I will hopefully be able to post a 566 00:28:59,120 --> 00:29:01,000 video a day. I'm going to try the vlogging 567 00:29:01,000 --> 00:29:02,200 style. That's one of my New Year's 568 00:29:02,200 --> 00:29:04,800 resolutions, right? And I hate vlogging and I 569 00:29:04,800 --> 00:29:07,600 usually don't do it. I can I can literally record any 570 00:29:07,600 --> 00:29:10,840 video, but like being in it myself and talking is always a 571 00:29:10,840 --> 00:29:13,160 little bit more difficult. Maybe because I'm aging. 572 00:29:13,160 --> 00:29:15,320 I don't know, I'm struggling. So if you guys have tips, but 573 00:29:15,320 --> 00:29:18,920 whatever. So follow us along and hopefully 574 00:29:18,920 --> 00:29:20,920 we'll have some great content for you guys. 575 00:29:21,880 --> 00:29:26,000 Voyage, huh? Yes, a travel, a journey, a trip 576 00:29:26,000 --> 00:29:27,880 to Kenya. You know, I don't know. 577 00:29:27,880 --> 00:29:30,040 I'm super excited about it. I've never been to Africa. 578 00:29:30,440 --> 00:29:33,840 And along with a couple of friends, this sounds like we're 579 00:29:33,840 --> 00:29:35,640 traveling into the land of The Lion King. 580 00:29:35,640 --> 00:29:41,160 So super excited. I hope everyone listening has a 581 00:29:41,640 --> 00:29:43,880 New Year's running goal for next year. 582 00:29:44,720 --> 00:29:48,360 Yes, stay safe everybody. Don't party too hard and get up 583 00:29:48,360 --> 00:29:51,400 on the 1st so you can see the first sunrise of the year. 584 00:29:51,880 --> 00:29:54,600 And with that. Have a good weekend running. 585 00:29:59,600 --> 00:30:02,080 Thanks for tuning in. For more information and 586 00:30:02,080 --> 00:30:04,040 marathon running news, please head to 587 00:30:04,040 --> 00:30:09,320 www.marathonrunningpodcast.com and we'll be back next week.