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This episode has been sponsored 
by a generation. 

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You can more about our sponsor 
later on in the show. 

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You're listening to episode 204 
of the Marathon Running Podcast.

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In this episode you're going to 
learn about running and track 

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etiquette. 
This is the Marathon Running 

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Podcast by Letty and Ryan from 
Week at the Runs. 

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Join us in our running community
for weekly content that is 

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motivational, educational and 
inspirational and that the 

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marathon running podcast take 
you from the starting line to 

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the finish line and beyond. 
Hey runners and welcome to 

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episode 204. 
My name is Letty. 

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I am flying solo today. 
Usually I'm joined by my Co host

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Ryan, but today it's just me and
today I'm also running. 

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Let me explain on the day this 
airs. 

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It's April 15th, 2024 and it is 
the day of the Boston Marathon. 

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My podcasts come out every 
Monday at 5:00 AM. 

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So literally, by the time this 
airs, if you are one of the 

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early listeners, I'm probably 
just waking up to get ready to 

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run the Boston Marathon, put on 
all the gear and walk down to 

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the Commons to then hop on the 
bus and then go to Hopkinton to 

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start this amazing race at, I 
think, 10:30. 

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So wish me luck. 
And if you guys ran the Boston 

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Marathon, congratulations to 
you. 

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I hope it went exactly how you 
wanted to be. 

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And if not, there's always 
another one, right? 

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There's always the next 
marathon. 

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But now we're pretty much 
getting to the conclusion of the

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spring marathons. 
There's London, right? 

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But there's not that many people
that run the double S And then 

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after that it's summertime. 
In the summertime, a lot of 

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people focus more on speed, and 
that's going to be including me.

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And because of that, we thought 
it would be a great topic to 

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talk about running etiquette, 
specifically when it comes to 

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the track. 
If you didn't really run track 

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in college or high school, just 
like me, I didn't run back then,

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then going to the track as a 
grown up can be a little bit 

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intimidating. 
There's a ton of runners out 

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there and all of them seem to 
know what they're doing. 

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At the same time. 
Running on a track seems so 

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simple, right? 
You just run in a circle. 

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But there's a lot of different 
things that come into play when 

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it comes to that, including 
which direction to run and so 

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much more. 
So much more that I was actually

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caught off guard quite a couple 
of times when I was talking to 

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our guests today. 
Chris Knighton, who was a track 

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coach and marathon coach who who
I invited on to talk about the 

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track and all these little 
intricacies that are very 

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interesting. 
So this is a good episode to 

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tune in and maybe it'll also 
raise your appetite for gaining 

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a little speed because as we 
know, gaining speed in the 

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summer translates into faster 5 
case, faster, shorter races. 

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And then eventually we'll learn 
how to maintain that pace when 

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we go the longer distances and 
run marathons. 

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So that's my spiel. 
That's why it's important to 

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listen to this episode. 
And that's for the intro. 

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This week, it's just me and I'm 
still struggling with 

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bronchitis. 
So I am pausing this episode 

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every time I have a coughing 
attack. 

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And with that, I'm just going to
introduce our guest, Chris 

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Knighton, and we'll hear about 
track running and running 

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etiquette. 
All right. 

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So I am back on with Chris 
Knighton. 

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Chris, thank you so much for 
joining us again. 

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Hey Weddy, thanks for having me 
back on. 

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I'm always so excited to come on
to your show. 

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Yes. 
And we were just talking about 

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how this is kind of a different 
topic and it's a kind of a fun 

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topic, right? 
And hopefully with you, we are 

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in good hands being a track 
coach and you know for for high 

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school and all that stuff about 
running etiquette. 

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But before we hop into track, 
let's start with just running in

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general, you know, the do's and 
don'ts of all types of running 

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environments. 
Maybe that's a good starting 

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point. 
Yeah, let's get into it. 

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This is going to be a fun 
conversation. 

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This, this stuff is, it's 
important and it's feels kind of

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cool once you learn this, this 
kind of stuff, but no one really

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teaches you it, you know? 
So hopefully we will hear it 

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today. 
So yeah, general running 

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etiquette out on the road. 
This, this one is, this one's 

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interesting. 
I think it largely is going to 

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depend on where you live and 
like how many runners are in 

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your environment. 
You know, I I used to live in in

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Boston, MA, and there was 
runners everywhere. 

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Like, I'd go out for a run and 
I'd see any time of day, I would

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see over a dozen different 
runners. 

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Now where I live in Providence, 
there are parts of the city I 

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can run to and I'll see runners.
But by and large, most of the 

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runs I go out, I literally see 
nobody. 

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So when I do see somebody 
nowadays, it's actually kind of 

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cool. 
I, you know, I try to wave to 

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them. 
I say hi when I pass by. 

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It's kind of a rare sight. 
And where I live, there's 

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honestly so few runners in most 
parts of the city that I'm 

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starting to learn like who it 
is. 

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You know, I'll see people and 
recognize them. 

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So that's kind of cool. 
So I try to be friendly and say 

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hi when I pass folks, back when 
I lived in, in Boston, you know,

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there was way more runners about
and I would still try to be nice

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and friendly. 
But sometimes, you know, you 

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just kind of get the fatigue. 
You're not necessarily going to 

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say hi to like 100 different 
people if you're running on the 

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Boston Marathon course on a on a
Sunday training run or something

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like that. 
But try to be friendly, try to 

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not get up in people's space. 
You know, training is very 

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different than the etiquette of 
racing. 

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In training, you want to try to 
give people their space. 

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You don't want to try to just 
catch up to someone and and race

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with someone or past someone, 
you know, just 'cause they're 

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out there on a run and you see 
them. 

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That happens a lot. 
It's kind of funny when you're 

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on a bike path and someone 
catches up to you and blows past

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you, but then you catch up to 
them in a little bit, 'cause 

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you're just going to steady pace
and that they faded a bit. 

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I don't know. 
And in general, I just kind of 

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want to be a friendly person out
there when you see somebody you 

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know, so many folks nowadays run
with headphones and stuff like 

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that too, so you don't even know
if they could hear you 

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necessarily. 
But whether I'm on the road or 

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or the track, I always try to 
acknowledge my fall runners and 

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just say hey, because you know, 
they're out there doing the same

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thing that that you're doing. 
And you know, though we live in 

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this running world and it's a 
big part of our lives, and we're

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listening to running podcasts, 
by and large, most people don't 

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do this kind of thing and don't 
understand it. 

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So when you do see somebody else
who's a runner, you know you 

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have a shared experience with 
them and that's kind of cool. 

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Yes, yes. 
I love the, the subtle head nod 

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and acknowledgement of, Yep, 
we're out here together no 

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matter how hot it is, right. 
Yeah. 

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Yeah. 
So with that, OK, So we talked a

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little bit about how or you 
mentioned how it's different to 

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behave while you're training 
obviously versus the marathon. 

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There's so much running 
etiquette when it comes to 

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marathoning. 
So let's go a little bit 

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specifically here, Let's go a 
little bit more specific with 

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this one. 
What are the expectations 

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regarding stops like water 
stops? 

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Or how can runners ensure they 
don't really impede on others 

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while they are hydrating? 
Yeah. 

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So training and racing, Yeah, 
very different etiquette. 

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Keep in mind that racing is a 
competition and people view it 

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as that, you know, people are 
trying to get the most out of 

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themselves. 
They're also trying to run 

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better than the other people in 
the race generally. 

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And when it comes to water stops
and marathons, this, this is a 

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big one. 
The way you want to approach 

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water stops is you want to run 
through them. 

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The biggest pet peeve that that 
I have with with water stops is 

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when someone just stops dead in 
their tracks or slows way down 

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to grab a water. 
You want to get comfortable and 

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this is something that you 
should practice in like your 

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your tune up braces before your 
marathon. 

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You want to get comfortable 
running through the water, 

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stops, maintaining a steady 
speed, grabbing the water and 

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then drinking on the run. 
The worst thing that can happen,

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and this has happened to me, and
I'm sure it's happened to so 

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many of the listeners, is you're
running behind somebody in a 

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marathon and a fairly crowded 
marathon. 

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And then that person literally 
just stops dead in their tracks 

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to grab the water and you're a 
foot or two behind them and you 

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practically swam into them. 
Or you have to like jump out of 

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the way because they stopped 
dead in their tracks and you 

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were expecting them to keep 
running through the water stop. 

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That's the biggest one with the 
water stops for sure. 

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Or when somebody suddenly speeds
up and comes out of nowhere and 

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cuts in front of you and grabs 
the water that you were kind of 

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aiming for. 
I find that one personally very 

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annoying. 
Yeah, I think it's really good 

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etiquette. 
If you're in a marathon, if you 

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intend to go to the water stop 
as you're approaching it, you 

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know, point out to the right or 
to the left with your arm and 

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kind of indicate like like a 
turn signal in a car. 

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Just kind of point out 
indicating to those behind you 

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that you're going to go to it. 
And then it's not a surprise. 

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You know, if you expect to go to
the water stations too, you can 

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generally be on the right side 
of the road or the left side of 

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the road throughout the course 
of the marathon. 

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And that way you're not abruptly
cutting in and cutting people 

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off to get to the water stop. 
You know, you you should have a 

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general idea of where the water 
stations are. 

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In major marathons. 
They're like every mile, 

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roughly. 
So you know, you can be on that 

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side of the road. 
You don't need to just veer off,

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cut anybody off, really try not 
to impede anyone as you go 

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through them. 
That's that's the main thing. 

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Yes, yes, absolutely. 
Be courteous of your fellow 

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runners. 
And what are your thoughts on 

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obstacles? 
And and obviously we're running 

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a marathon here when I'm doing 
an obstacle course. 

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But if you see something on the 
road, I've been in running clubs

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before where it was taught that 
you see something on the road, 

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you kind of raise your arm just 
to kind of alert the person 

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behind you, Hey, there's a phone
that nobody else saw, 'cause 

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it's so there's so many people 
running, things of that nature. 

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Can you think of any more? 
Yeah, for sure. 

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So before I got into running, I 
was big into cycling. 

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And you know, when you see a 
group of people biking together,

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you you generally form what's 
called like a pace line or a 

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peloton where you ride pretty 
closely together. 

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It helps the people behind, it 
helps the people in the back 

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draft off the people in the 
front. 

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You can all move quicker that 
way. 

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And when we run in marathons and
tight groups, we're basically 

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doing the same thing. 
You often can't see what's 

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directly ahead of you because 
there's runners blocking the 

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00:10:56,840 --> 00:10:58,640
way. 
So if you're doing this in a 

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marathon or any other road race 
or just in a group run, it's 

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really important for the people 
in front to call out any kind of

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hazards in the road. 
I learned this from cycling and 

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00:11:09,920 --> 00:11:12,040
this is really good at kit to do
and running as well. 

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So you know, if there's like 
you're saying like a cone in the

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road or a big pothole or if it's
the winter and there's ice, you 

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know what I like to do is point,
point down like on the side of 

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the road that it is. 
So if it's on the right or the 

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00:11:28,800 --> 00:11:31,920
left, to kind of point down to 
where it is and just say you 

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know, ice or pothole or cone, 
something like that before you, 

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00:11:36,920 --> 00:11:41,800
before you come up to it. 
Another thing that you can do 

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that this is also kind of from 
the Cycling World is if you are 

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in the front of other runners, 
they're following you and you're

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trying to avoid an obstacle, you
can point in the direction that 

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you are going to go to to avoid 
it. 

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00:11:58,000 --> 00:12:00,200
So say you're going to go left, 
you can kind of point to the 

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00:12:00,200 --> 00:12:02,080
left, then run a little bit to 
the left. 

225
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Avoid the thing that lets people
know that you're going to turn 

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00:12:05,040 --> 00:12:07,320
and hopefully be avoiding 
something. 

227
00:12:09,600 --> 00:12:11,840
You know if you point to the 
left and say pothole, if you go 

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00:12:11,840 --> 00:12:14,280
to the left, they'll understand,
but that's what you're trying to

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00:12:14,280 --> 00:12:18,200
do. 
Those are just general niceties 

230
00:12:18,320 --> 00:12:21,040
to do so that everyone stays 
safe and no one, no one trips in

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00:12:21,040 --> 00:12:23,600
a race. 
Yeah, yeah, no, absolutely. 

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00:12:23,600 --> 00:12:26,360
And I'm glad that you kind of 
brought up the subject of 

233
00:12:26,360 --> 00:12:28,840
drafting because I know with 
biking the drafting works 

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00:12:28,840 --> 00:12:31,120
really, really well. 
If you are a fast runner, I'm 

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00:12:31,120 --> 00:12:34,800
assuming that also works. 
But for, you know, middle of the

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00:12:34,800 --> 00:12:39,200
Packers, I mean, I guess, or you
know, fast runners, how much 

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00:12:39,200 --> 00:12:44,320
drafting, how much following the
lead person or the fast person 

238
00:12:44,320 --> 00:12:48,520
in your section is too much? 
How much personal space do they 

239
00:12:48,520 --> 00:12:51,200
need? 
I've never been the faster 

240
00:12:51,200 --> 00:12:54,880
runners, but I've ran pretty 
close up to other runners and I 

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00:12:54,880 --> 00:12:58,320
can see how if you do that too 
long, maybe that could be 

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00:12:58,320 --> 00:13:01,120
annoying that you know you're 
constantly using somebody else's

243
00:13:01,120 --> 00:13:04,240
windbreaker. 
What's a what's a good etiquette

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00:13:04,240 --> 00:13:09,480
for that one? 
Yeah, so drafting makes a big 

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00:13:09,480 --> 00:13:12,320
difference in running, you know,
Especially the faster you're 

246
00:13:12,320 --> 00:13:15,400
going. 
But really, no matter, no matter

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00:13:15,400 --> 00:13:17,840
what pace you're going, it makes
a big difference. 

248
00:13:17,840 --> 00:13:20,360
It makes a big mental difference
as well as a physical 

249
00:13:20,360 --> 00:13:24,680
difference. 
You know one reason why races 

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00:13:24,680 --> 00:13:29,040
often have Pacers for the the 
people in the front who are 

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hopefully going to win the race,
or if you know, if it's a time 

252
00:13:31,560 --> 00:13:33,440
trial and a track race and 
they're trying to run a certain 

253
00:13:33,440 --> 00:13:35,360
time. 
The reason why they have Pacers 

254
00:13:35,760 --> 00:13:38,600
is because when you're just 
following somebody and you're 

255
00:13:38,600 --> 00:13:42,040
letting them set the set the 
pace, you can kind of turn your 

256
00:13:42,040 --> 00:13:45,720
mind off and just run with it. 
And I guess in marathons we 

257
00:13:45,720 --> 00:13:47,920
often do have Pacers, we have 
pace group leaders. 

258
00:13:47,920 --> 00:13:52,200
So maybe you're trying to break 
3 or 330, run a BQ, maybe you're

259
00:13:52,200 --> 00:13:54,480
trying to break 4 for the first 
time, something like that. 

260
00:13:54,600 --> 00:13:57,520
We have pace group leaders, and 
if you just follow them, you 

261
00:13:57,520 --> 00:13:59,240
don't need to worry about the 
pace. 

262
00:13:59,240 --> 00:14:00,680
You can just trust that they're 
doing it. 

263
00:14:00,960 --> 00:14:06,440
And when you when you kind of 
let go of that mental energy of 

264
00:14:06,760 --> 00:14:09,800
figuring out the pace and 
worrying about it and just turn 

265
00:14:09,800 --> 00:14:12,880
your mind off, you can actually 
run a lot faster. 

266
00:14:13,520 --> 00:14:17,000
And that's that's really helpful
mentally, physically. 

267
00:14:17,000 --> 00:14:20,960
It's also really helpful to just
be in a pack behind other 

268
00:14:20,960 --> 00:14:23,240
people. 
You know, for anyone who saw the

269
00:14:23,880 --> 00:14:28,520
the 1:59 challenge with Elliott 
Kipchogi, one of the main 

270
00:14:28,520 --> 00:14:33,680
reasons why he was able to run 
under 2 hours in that fabricated

271
00:14:33,680 --> 00:14:39,920
marathon is because he had a 
huge group of windbreakers of of

272
00:14:39,920 --> 00:14:43,680
people to draft behind who 
rotated in and out, who he ran 

273
00:14:43,680 --> 00:14:46,920
directly behind throughout that 
whole race and he was. 

274
00:14:46,960 --> 00:14:51,800
He was never able to break 2 
without them. 

275
00:14:52,000 --> 00:14:53,560
But with them it made a huge 
difference. 

276
00:14:55,920 --> 00:15:00,080
How close is too close? 
That's a bit of a subject for 

277
00:15:00,080 --> 00:15:04,720
debate, I think, for sure. 
You know, if you're in a very 

278
00:15:04,720 --> 00:15:09,200
competitive race, I don't think 
there is such a thing as too 

279
00:15:09,200 --> 00:15:10,800
close. 
I mean when I'm going to, I'm 

280
00:15:10,800 --> 00:15:16,320
going to marathon or a track 
race or 5K and I'm trying to run

281
00:15:16,320 --> 00:15:20,440
a PRI, just get right up on 
someone as close as I can and 

282
00:15:21,880 --> 00:15:25,880
I'm fine with that. 
And you know, I like to think 

283
00:15:25,880 --> 00:15:30,480
that people. 
I like to to think that, you 

284
00:15:30,480 --> 00:15:34,840
know, it is a, it is a race 
that's part of the tactics of 

285
00:15:34,840 --> 00:15:38,280
running. 
And you know, we can take turns 

286
00:15:38,280 --> 00:15:40,560
sharing the lead for sure. 
Like, I think in a marathon 

287
00:15:40,560 --> 00:15:42,960
you're not just going to want to
grab someone for the whole 26 

288
00:15:42,960 --> 00:15:44,480
miles. 
You should, you should take 

289
00:15:44,480 --> 00:15:49,360
turns with who takes the lead. 
Maybe in a marathon, if you're 

290
00:15:49,360 --> 00:15:53,960
in a pace group and say there's 
five of you who are all running 

291
00:15:53,960 --> 00:15:57,160
about the same pace, you should 
run pretty tightly together. 

292
00:15:57,160 --> 00:16:00,920
But you could take turns. 
Maybe somebody takes the lead 

293
00:16:00,920 --> 00:16:03,120
for a mile and then you switch 
back. 

294
00:16:03,120 --> 00:16:05,520
Somebody else takes the lead for
a mile, then you switch back. 

295
00:16:06,240 --> 00:16:08,760
This is very common in the 
Cycling World. 

296
00:16:08,760 --> 00:16:12,880
Once when you're in a pace line,
it takes more effort to run in 

297
00:16:12,880 --> 00:16:16,400
the front. 
So someone will will pull the 

298
00:16:16,440 --> 00:16:19,480
the pace group along from the 
front for a certain amount of 

299
00:16:19,480 --> 00:16:22,240
time and then they'll fall back 
and they'll go to the back. 

300
00:16:22,400 --> 00:16:25,040
And then the 2nd place person 
will pull the pace group for a 

301
00:16:25,040 --> 00:16:27,240
while and then they'll fall back
and you kind of rotate through 

302
00:16:27,240 --> 00:16:30,720
like that. 
You can do this in a in a 

303
00:16:31,720 --> 00:16:35,560
running race as well. 
And if you're in a marathon and 

304
00:16:35,560 --> 00:16:38,520
you're kind of chatting with the
people you're running with, this

305
00:16:38,520 --> 00:16:41,440
is a good approach to do. 
You know, if you're in a more 

306
00:16:41,440 --> 00:16:47,040
competitive situation, like say 
you're in a, say you are in a 5K

307
00:16:47,040 --> 00:16:49,560
and you're you're racing head to
head with somebody and you 

308
00:16:49,560 --> 00:16:53,520
really want to beat them. 
It's OK to sit on them and draft

309
00:16:53,520 --> 00:16:56,760
off of them and then, you know, 
try to make a move at the end. 

310
00:16:57,960 --> 00:17:00,640
Those are sort of just the 
tactics of, of racing. 

311
00:17:02,440 --> 00:17:03,960
Are you up in their personal 
space? 

312
00:17:04,240 --> 00:17:06,079
Yes, maybe. 
And will you annoy them? 

313
00:17:06,079 --> 00:17:10,640
Yes, maybe. 
But I guess you sort of need to 

314
00:17:10,920 --> 00:17:13,920
think, you know in when you're 
in this race with someone, are 

315
00:17:13,920 --> 00:17:16,160
you trying to like be their 
friend or are you trying to be 

316
00:17:16,160 --> 00:17:17,960
competitive against them? 
Those are kind of two different 

317
00:17:17,960 --> 00:17:20,440
things and they both have their 
place in different races. 

318
00:17:20,440 --> 00:17:28,720
But be courteous, but also you 
know, what are you there to do 

319
00:17:28,720 --> 00:17:30,000
on the day, I guess is a 
question. 

320
00:17:30,680 --> 00:17:34,280
Yeah, no, that's that's so true.
And and I guess, you know, some 

321
00:17:34,280 --> 00:17:36,160
of us never had to think about 
that, But, you know, now that 

322
00:17:36,160 --> 00:17:37,560
we're bringing it up, it's 
interesting. 

323
00:17:37,800 --> 00:17:42,160
I remember in the 2020 Olympics 
in Tokyo, I remember seeing 

324
00:17:42,160 --> 00:17:48,240
Elliot Kipchogi and Galen Rupp 
was kind of right at him and he 

325
00:17:48,240 --> 00:17:50,600
said something to him and it 
didn't look pleasant. 

326
00:17:50,600 --> 00:17:53,000
I never looked up what it was, 
but I felt like it was because 

327
00:17:53,000 --> 00:17:56,840
maybe he was doing it too much. 
And then the other instance I 

328
00:17:56,840 --> 00:17:59,800
just recently, you know, 
watching the US trial, seeing 

329
00:17:59,800 --> 00:18:02,320
Dakota Lindworm. 
In the press conference 

330
00:18:02,320 --> 00:18:06,040
afterwards, she said that she 
almost accidentally got herself 

331
00:18:06,040 --> 00:18:08,880
in the first spot as the lead 
for a while and she couldn't 

332
00:18:08,880 --> 00:18:11,640
wait to get out of that spot. 
So it's like, you know, things 

333
00:18:11,640 --> 00:18:14,840
we never think about. 
But I guess it makes sense. 

334
00:18:14,840 --> 00:18:18,200
It's very fatiguing if you are 
in the front and then having 

335
00:18:18,560 --> 00:18:21,280
others take over, slowing the 
whole pace down and all that. 

336
00:18:21,280 --> 00:18:24,320
It's a whole different animal. 
Yeah, yeah. 

337
00:18:25,360 --> 00:18:31,000
And this is, this is one reason 
that I really enjoy more 

338
00:18:31,000 --> 00:18:34,280
competitive races. 
So like this this winter I've 

339
00:18:34,280 --> 00:18:38,200
been focusing on racing track. 
I've I live up near Boston. 

340
00:18:38,200 --> 00:18:41,640
There's a lot of indoor track 
races here and I I coach indoor 

341
00:18:41,640 --> 00:18:45,720
track in the winter for my high 
school athletes and it's fun. 

342
00:18:45,720 --> 00:18:47,680
It's really competitive. 
Every race is really a 

343
00:18:47,680 --> 00:18:51,280
competition against the other 
runners, and that often feels 

344
00:18:51,280 --> 00:18:56,880
very different in how you how 
you approach the event and the 

345
00:18:56,880 --> 00:19:00,640
tactics you employ versus most 
Rd. races. 

346
00:19:00,640 --> 00:19:06,320
Most, most Rd. races, not all, 
but certainly most of them, you 

347
00:19:06,320 --> 00:19:10,000
maybe feel like you're running 
more with others than against 

348
00:19:10,000 --> 00:19:13,240
them. 
In some Rd. races you you'll 

349
00:19:13,240 --> 00:19:15,960
feel like you're running against
others, but in many you feel 

350
00:19:15,960 --> 00:19:20,800
like you're running with them. 
And that dynamic certainly does 

351
00:19:20,800 --> 00:19:23,560
affect the tactics and the 
etiquette a little bit. 

352
00:19:25,120 --> 00:19:28,880
You know, recreational road 
running often is. 

353
00:19:31,000 --> 00:19:33,400
Yeah. 
It's not, yeah, it can be 

354
00:19:33,400 --> 00:19:35,560
competitive, but often it's 
like, hey, let's all try to do 

355
00:19:35,560 --> 00:19:38,440
our best and let's work together
to push the pace. 

356
00:19:38,440 --> 00:19:41,400
I think marathons are often like
that, almost always like that. 

357
00:19:41,640 --> 00:19:44,080
You know, marathons, you're 
working together with your 

358
00:19:44,080 --> 00:19:48,640
fellow runners to all run the 
best time that you can. 

359
00:19:49,080 --> 00:19:54,120
Whereas something like a a track
race or maybe a a 5K, if you're 

360
00:19:54,120 --> 00:19:55,480
trying to be competitive in 
that. 

361
00:19:56,680 --> 00:19:59,200
Yes, maybe you're working 
together to all run the best 

362
00:19:59,480 --> 00:20:02,680
time, but at the end, you know 
you want to finish as well as 

363
00:20:02,680 --> 00:20:04,160
you can and beat your 
competitors. 

364
00:20:04,160 --> 00:20:08,080
So it really can be different 
depending on the environment 

365
00:20:08,080 --> 00:20:11,320
you're in and your level of 
competitiveness. 

366
00:20:14,040 --> 00:20:15,640
Yeah, I'll, I'll leave it at 
that. 

367
00:20:16,360 --> 00:20:18,240
Yeah. 
No, but that's good because you 

368
00:20:18,240 --> 00:20:23,240
kind of bringing us to the the 
big question because track, the 

369
00:20:23,240 --> 00:20:26,920
track is a whole new element for
a lot of us. 

370
00:20:26,920 --> 00:20:29,080
A lot of us. 
We know we do our, we do our 

371
00:20:29,080 --> 00:20:31,200
fart legs on the roads and stuff
like that. 

372
00:20:31,200 --> 00:20:34,200
And then we finally get access 
to a track and usually it's in 

373
00:20:34,200 --> 00:20:36,600
the afternoons when there's a 
lot of high schoolers and other 

374
00:20:36,600 --> 00:20:38,480
things going on, but we're 
allowed to use it. 

375
00:20:38,840 --> 00:20:42,640
So, so let's talk about the 
track in general, right? 

376
00:20:42,640 --> 00:20:45,920
So there's the 400m tracks, 
that's 400 meters, that's a 

377
00:20:45,920 --> 00:20:49,080
quarter mile approximately. 
And there's eight lanes. 

378
00:20:49,360 --> 00:20:54,120
And obviously, as the lanes get 
further towards the outside, 

379
00:20:54,120 --> 00:20:56,440
it's not 400 meters anymore, 
right? 

380
00:20:56,600 --> 00:21:01,000
How much additional meters are 
there for each lane? 

381
00:21:01,520 --> 00:21:06,960
So most, most outdoor running 
tracks are 400 meters in length.

382
00:21:07,680 --> 00:21:12,560
And whenever you're doing a 
running workout, you do want to 

383
00:21:12,560 --> 00:21:16,200
be in lane one. 
You you really shouldn't be 

384
00:21:16,200 --> 00:21:20,120
running a workout in an outer 
lane. 

385
00:21:20,280 --> 00:21:23,080
And like I was like I was saying
earlier, if you're there doing a

386
00:21:23,080 --> 00:21:25,200
workout, you deserve to be in 
lane one and you should take 

387
00:21:25,200 --> 00:21:29,160
that space. 
So lane one is exactly 400 

388
00:21:29,160 --> 00:21:33,360
meters. 
Every additional lane you move 

389
00:21:33,360 --> 00:21:40,440
out adds 7 to 8 meters per lap. 
So if you run in lane 2, that's 

390
00:21:40,440 --> 00:21:44,840
about 408 meters. 
If you run in lane 3, it's about

391
00:21:44,840 --> 00:21:48,400
415 meters. 
And if you're all the way out in

392
00:21:48,400 --> 00:21:56,320
like lane six, that's 438 
meters, lane 8, if it's a 8 lane

393
00:21:56,320 --> 00:22:00,440
track, 484 meters. 
So it's a it's a big difference.

394
00:22:00,440 --> 00:22:03,440
I mean, if you were doing, let's
say you're doing mile repeats, 

395
00:22:03,440 --> 00:22:08,080
so a mile is 4 laps of the track
plus 9 meters, but let's just 

396
00:22:08,080 --> 00:22:15,080
say 4 laps. 
That 4 laps is 1600 meters in 

397
00:22:15,080 --> 00:22:19,320
lane, 14 laps in lane 8. 
If you were in lane 8 the whole 

398
00:22:19,320 --> 00:22:25,120
time is over 1800 meters, so 
it's like an extra 200 meters. 

399
00:22:25,120 --> 00:22:32,360
So it's a huge huge difference. 
And I actually surprisingly I I 

400
00:22:32,360 --> 00:22:34,760
see a lot of runners do this. 
They'll they'll go and do a 

401
00:22:34,760 --> 00:22:41,880
workout and they'll run on the 
track and they won't run in lane

402
00:22:41,880 --> 00:22:45,040
one. 
And it it it often kind of I'm 

403
00:22:45,040 --> 00:22:47,560
like why did you do that? 
But then I realized that if no 

404
00:22:47,560 --> 00:22:50,360
one really ever taught you how 
to run properly on track, maybe 

405
00:22:50,360 --> 00:22:55,760
you don't know. 
So when you run on a track, you 

406
00:22:55,760 --> 00:23:01,680
should first of all realize that
your GPS watch is not going to 

407
00:23:01,680 --> 00:23:06,560
be that accurate on the track. 
If whenever you're running in 

408
00:23:06,560 --> 00:23:10,240
circles, your GPS watch is not 
very accurate. 

409
00:23:10,400 --> 00:23:16,080
So if you try to run a mile on a
track that's four laps, very 

410
00:23:16,080 --> 00:23:20,600
likely your GPS is going to beep
and say you ran a mile at a 

411
00:23:20,600 --> 00:23:24,320
different time than when you 
actually completed that mile. 

412
00:23:25,280 --> 00:23:29,920
So when you run on the track, 
you should know the distances of

413
00:23:29,920 --> 00:23:36,040
the laps. 4 laps is a mile, 2 
laps is half a mile, 1 laps 1/4 

414
00:23:36,040 --> 00:23:40,680
mile when you're in lane one. 
And you should perform your 

415
00:23:40,680 --> 00:23:45,720
workout to the actual real 
distance on the track, not what 

416
00:23:45,720 --> 00:23:50,640
your GPS watch says. 
And if you're doing something 

417
00:23:50,640 --> 00:23:54,280
like running in an outside lane,
let's say you're running in lane

418
00:23:54,280 --> 00:23:58,880
4 trying to do mile repeats. 
It's very unlikely that what 

419
00:23:58,880 --> 00:24:02,520
your GPS watch says is a mile is
what you actually ran. 

420
00:24:02,520 --> 00:24:05,320
And it's also not going to be 4 
laps either. 

421
00:24:05,320 --> 00:24:11,320
So yeah, run in lane one when 
you're doing workouts is the 

422
00:24:11,320 --> 00:24:15,320
short short answer to this. 
OK, perfect. 

423
00:24:18,160 --> 00:24:21,120
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00:25:33,880 --> 00:25:37,280
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446
00:25:37,280 --> 00:25:40,480
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447
00:25:40,480 --> 00:25:45,320
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448
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449
00:25:49,240 --> 00:25:52,880
We're also having all this 
LinkedIn, our show notes and now

450
00:25:52,880 --> 00:25:58,920
back to the show. 
And then yet another question in

451
00:25:58,920 --> 00:26:01,920
regards to lanes. 
You know, when we watch track 

452
00:26:01,920 --> 00:26:05,360
and field or whatever on 
television, there are some races

453
00:26:05,640 --> 00:26:09,480
where people have their 
designated lanes that obviously,

454
00:26:09,480 --> 00:26:12,960
you know, they're kind of cut 
with with an angle. 

455
00:26:12,960 --> 00:26:15,160
So that way they all run the 
same distance. 

456
00:26:15,360 --> 00:26:19,080
But which races are the ones 
where people are supposed to 

457
00:26:19,080 --> 00:26:22,480
stay in their own lanes versus 
not? 

458
00:26:23,640 --> 00:26:27,600
Yeah, it's a good question. 
So generally the Sprint races 

459
00:26:27,760 --> 00:26:32,280
people stay in their lanes, 
whereas for distance races there

460
00:26:32,280 --> 00:26:35,880
is what's called a waterfall 
start generally or sometimes 

461
00:26:35,880 --> 00:26:40,400
what's known as a barrel start, 
where the athletes pretty much 

462
00:26:40,400 --> 00:26:44,880
can cut in and go to lane one. 
Essentially, at the very 

463
00:26:44,880 --> 00:26:49,840
beginning of the race, distance 
races and track and field are 

464
00:26:49,840 --> 00:26:56,040
defined as over 800 meters and 
Sprint races are under 800 

465
00:26:56,040 --> 00:27:00,080
meters. 
The 800 meter race is kind of a 

466
00:27:00,080 --> 00:27:02,320
hybrid between distance and 
Sprint. 

467
00:27:02,560 --> 00:27:05,680
Both athletes can do it, Some 
people who run 800 meters or 

468
00:27:05,680 --> 00:27:07,560
distance runners, some people 
who run 800 meters. 

469
00:27:07,560 --> 00:27:13,360
More Sprint runners. 
The 800 meter typically, at 

470
00:27:13,360 --> 00:27:16,320
least at the professional level,
starts in lanes, but then the 

471
00:27:16,320 --> 00:27:19,080
athletes do cut in after a 
certain amount of time they go 

472
00:27:19,080 --> 00:27:22,880
to lane one. 
But sometimes at the like the 

473
00:27:22,880 --> 00:27:26,800
high school level, the 800 is 
often run from a waterfall 

474
00:27:26,800 --> 00:27:29,360
start, so it's run like a 
distance race, meaning that 

475
00:27:29,360 --> 00:27:35,200
everyone can cut in immediately.
The reason why why they do this 

476
00:27:35,280 --> 00:27:39,560
is because when you're when 
you're sprinting you're starting

477
00:27:39,560 --> 00:27:45,680
the race extremely fast and you 
want to have some space and 

478
00:27:45,680 --> 00:27:48,320
separation between the athletes 
so that you don't impede each 

479
00:27:48,320 --> 00:27:54,000
other. 
In a distance race the the paces

480
00:27:54,000 --> 00:27:58,760
are relatively slower from the 
the get go of the race and 

481
00:28:00,200 --> 00:28:02,760
impeding each other in a 
distance race is actually kind 

482
00:28:02,760 --> 00:28:05,360
of part of the the tactics of a 
race. 

483
00:28:05,800 --> 00:28:12,160
You can you can impede someone 
in a acceptable way, in a rule 

484
00:28:12,160 --> 00:28:15,280
acceptable way that can be part 
of the strategy of a race. 

485
00:28:15,880 --> 00:28:18,200
So this is kind of why they do a
waterfall start, and you're not 

486
00:28:18,200 --> 00:28:20,280
so concerned about bumping into 
each other and stuff like that 

487
00:28:20,680 --> 00:28:21,840
as you would be with a Sprint 
race. 

488
00:28:22,040 --> 00:28:24,800
But in a Sprint race, no 
athletes are supposed to make 

489
00:28:24,800 --> 00:28:27,280
contact with each other. 
You're not, You're not supposed 

490
00:28:27,280 --> 00:28:30,280
to impede each other. 
And that's why people have their

491
00:28:30,280 --> 00:28:33,000
own lane, so they can just focus
on their own race and run as 

492
00:28:33,000 --> 00:28:36,080
fast as possible without 
interference from other 

493
00:28:36,080 --> 00:28:38,000
athletes. 
OK, perfect. 

494
00:28:38,000 --> 00:28:40,360
Thank you so much for clarifying
that for us. 

495
00:28:40,600 --> 00:28:43,840
Maybe should we start at lane 
usage? 

496
00:28:43,840 --> 00:28:46,760
Can we talk about what's the 
lane etiquette here? 

497
00:28:47,280 --> 00:28:51,800
Yeah, so track etiquette I 
think, is one of the most 

498
00:28:51,800 --> 00:28:53,720
important points of this 
conversation. 

499
00:28:53,720 --> 00:28:57,600
I love running on the track. 
I work out on them most weeks 

500
00:28:58,000 --> 00:29:01,240
and hope those listening can 
find one to work out on one as 

501
00:29:01,240 --> 00:29:02,000
well. 
It's really fun. 

502
00:29:02,240 --> 00:29:07,000
So lane etiquette, yeah, this is
something that people commonly, 

503
00:29:07,600 --> 00:29:11,160
I think, get wrong just because 
no one really teaches them, you 

504
00:29:11,160 --> 00:29:12,680
know? 
So hopefully we can we can teach

505
00:29:12,680 --> 00:29:15,840
you here. 
So lane etiquette. 

506
00:29:15,880 --> 00:29:22,680
Generally Wayne's lane one is 
reserved for the person who's 

507
00:29:23,120 --> 00:29:26,200
running fastest on the track at 
that moment. 

508
00:29:26,600 --> 00:29:31,120
So anyone who's going to a track
and and doing a a speed workout 

509
00:29:31,160 --> 00:29:34,280
of some kind, they can use lane 
one. 

510
00:29:36,160 --> 00:29:41,200
If you are currently jogging at 
the track or you're in let's say

511
00:29:41,200 --> 00:29:44,520
a a recovery section of your 
workout, maybe maybe you you're 

512
00:29:44,520 --> 00:29:47,360
doing intervals, right? 
You you do a fast interval, you 

513
00:29:47,360 --> 00:29:51,000
should be in lane one during 
that, no matter if you think of 

514
00:29:51,000 --> 00:29:53,040
yourself as a fast runner or 
slow runner. 

515
00:29:53,040 --> 00:29:55,880
If you're doing an interval 
workout, you can be in lane one 

516
00:29:55,880 --> 00:29:59,600
and you should be in lane one. 
But then let's say you have a 

517
00:29:59,600 --> 00:30:03,640
recovery jog to do like like run
one lap fast and then jog one 

518
00:30:03,640 --> 00:30:06,080
lap. 
You should move to an outer lane

519
00:30:06,080 --> 00:30:09,240
if there's others at the track 
when you're doing that jog. 

520
00:30:09,680 --> 00:30:13,880
So you know, you may be at the 
track and there's let's say 5 

521
00:30:13,880 --> 00:30:16,480
different people doing workouts 
at at a time. 

522
00:30:17,720 --> 00:30:19,640
When you're running fast, be in 
lane one. 

523
00:30:19,720 --> 00:30:22,760
But if you're doing a recovery 
jog, move out to an outer lane 

524
00:30:23,040 --> 00:30:27,440
and give priority to lane one 
for the people who are currently

525
00:30:27,440 --> 00:30:32,240
running fast. 
That makes a lot of sense, Yeah.

526
00:30:32,520 --> 00:30:36,640
So, well, first let's talk about
the direction of the track, 

527
00:30:36,640 --> 00:30:38,560
right. 
Let's talk about clockwise 

528
00:30:38,560 --> 00:30:40,960
versus counter clock. 
I know I've done that wrong and 

529
00:30:40,960 --> 00:30:43,880
it's been so long that I have 
gotten access to a track. 

530
00:30:43,880 --> 00:30:49,280
I don't really remember. 
But I had to learn that you when

531
00:30:49,280 --> 00:30:51,440
you you warm up and you cool 
down, you go a different 

532
00:30:51,440 --> 00:30:54,080
direction than when you're 
actually doing your workout. 

533
00:30:54,080 --> 00:30:56,240
So maybe tell us about that to 
start with. 

534
00:30:57,320 --> 00:31:01,080
Yeah, so the way that you run on
a track is counterclockwise. 

535
00:31:01,080 --> 00:31:05,680
You're always taking left hand 
turns when you're doing your 

536
00:31:05,680 --> 00:31:08,520
workout, when you're running 
fast, when you're in lane one, 

537
00:31:08,520 --> 00:31:11,160
like I was saying, you want to 
be taking left hand turns, 

538
00:31:11,160 --> 00:31:18,960
you're going counter clockwise 
and that's just the the way it 

539
00:31:18,960 --> 00:31:23,440
is, right? 
However, if you're warming up or

540
00:31:23,440 --> 00:31:29,560
cooling down on the track, it is
helpful to run the other 

541
00:31:29,560 --> 00:31:33,600
direction around just to kind of
balance out how many left turns 

542
00:31:33,600 --> 00:31:36,880
you're making so it's 
acceptable. 

543
00:31:37,040 --> 00:31:43,560
And you can jog clockwise. 
So taking right hand right turns

544
00:31:44,600 --> 00:31:49,400
in the outer lanes. 
So the fastest people there you 

545
00:31:49,400 --> 00:31:51,280
know, they're doing their 
workout, they're they're in the 

546
00:31:51,280 --> 00:31:55,320
inside lane, lane one lane two, 
doing left hand turns 

547
00:31:55,320 --> 00:31:57,800
counterclockwise. 
But if you are warming up or 

548
00:31:57,800 --> 00:32:03,320
cooling down you can be in the 
outside lanes doing clockwise so

549
00:32:03,320 --> 00:32:06,440
slow running the other way 
around, just staying out of the 

550
00:32:06,440 --> 00:32:09,200
way of the people who are 
running fast on the inner inner 

551
00:32:09,200 --> 00:32:13,760
lanes and and it's good to do 
running in both directions like 

552
00:32:13,760 --> 00:32:17,880
that because you know if you're 
at a track and you do you're 

553
00:32:17,880 --> 00:32:21,680
doing you know something like 
longer like mile repeats or even

554
00:32:22,400 --> 00:32:25,640
you know just four hundreds. 
You're taking a lot of left hand

555
00:32:25,640 --> 00:32:29,760
turns and you'll notice how that
feels on your body. 

556
00:32:29,800 --> 00:32:34,200
You'll notice some imbalances, 
but if you warm up and cool down

557
00:32:34,200 --> 00:32:37,080
by taking right hand turns, kind
of helps balance that out a 

558
00:32:37,080 --> 00:32:38,720
little bit so it's a good thing 
to do. 

559
00:32:39,400 --> 00:32:40,800
Perfect. 
Thank you for explaining that. 

560
00:32:40,800 --> 00:32:43,120
And a follow up question with 
that one was when I was in 

561
00:32:43,120 --> 00:32:46,800
Germany last summer, a lot of 
the athletes instead of doing 

562
00:32:46,800 --> 00:32:50,560
their warm ups and cooldowns on 
the actual track, they were 

563
00:32:50,560 --> 00:32:52,680
doing that. 
I think it was just a cooldown, 

564
00:32:52,680 --> 00:32:54,680
they were doing the cooldowns on
the grass. 

565
00:32:54,680 --> 00:32:57,280
What are your thoughts on? 
That, yeah, that's great. 

566
00:32:57,320 --> 00:32:59,840
And actually it's probably 
better to do it that way. 

567
00:33:00,160 --> 00:33:04,920
You'll see a lot of college and 
high school athletes do it do it

568
00:33:04,920 --> 00:33:07,520
that way. 
And that's because they know 

569
00:33:07,520 --> 00:33:11,920
that running on running on 
softer surfaces is a really good

570
00:33:11,920 --> 00:33:16,800
thing to do and most of us don't
get the opportunity to run on 

571
00:33:16,800 --> 00:33:21,880
softer surfaces enough. 
So the the inner of a track is 

572
00:33:21,880 --> 00:33:25,880
usually grass or astroturf and 
it's a little bit softer than 

573
00:33:25,880 --> 00:33:29,400
the the track surface itself. 
So doing your warm up and cool 

574
00:33:29,400 --> 00:33:32,840
down there, it's going to, it's 
going to be good for you. 

575
00:33:32,840 --> 00:33:35,880
Running on softer surfaces, it's
just gentler on your body. 

576
00:33:35,880 --> 00:33:39,200
You don't take as much impact 
from from running on pavement or

577
00:33:39,360 --> 00:33:46,080
a firm track and you can you can
actually run more and it helps. 

578
00:33:46,720 --> 00:33:49,480
It actually does help build you 
stronger when you run on softer 

579
00:33:49,480 --> 00:33:52,120
surfaces because they tend to be
a little more uneven. 

580
00:33:52,440 --> 00:33:55,720
So as runners, we should always 
be looking for opportunities to 

581
00:33:55,720 --> 00:34:00,840
run on things like dirt roads, 
smooth trails, sports fields, 

582
00:34:01,160 --> 00:34:04,760
you know, grass, cross country 
courses or golf courses if 

583
00:34:04,760 --> 00:34:09,400
you're able to run on one. 
But you know, most of us tend to

584
00:34:09,400 --> 00:34:12,560
run on pavement and concrete and
stuff like that just because of 

585
00:34:12,639 --> 00:34:16,159
the nature of where we live. 
But if you ever have opportunity

586
00:34:16,159 --> 00:34:18,719
to run on grass, you should take
it. 

587
00:34:19,679 --> 00:34:23,520
So it's a good thing to do. 
OK, perfect. 

588
00:34:23,520 --> 00:34:26,080
Thank you for clarifying that. 
All right. 

589
00:34:26,080 --> 00:34:30,159
So more about lanes. 
When we meet our local running 

590
00:34:30,159 --> 00:34:33,320
clubs and they happen to do a 
workout on the track, then 

591
00:34:33,320 --> 00:34:37,920
ideally we would run and the 
faster person would pass on the 

592
00:34:37,920 --> 00:34:44,239
inside, correct? 
When, Whenever you're on. 

593
00:34:45,440 --> 00:34:47,320
So yeah, this is a good 
question. 

594
00:34:48,080 --> 00:34:51,159
So if you go to a track and 
there's multiple people doing 

595
00:34:51,159 --> 00:34:52,520
workouts at the same time, 
right? 

596
00:34:52,520 --> 00:34:55,320
So maybe you're with a club and 
there's 10 or 20 different 

597
00:34:55,320 --> 00:34:59,040
people doing the same workout. 
Or you go and there's just 

598
00:34:59,040 --> 00:35:02,360
people doing different workouts,
individuals or different clubs. 

599
00:35:02,920 --> 00:35:04,960
Yeah, How do you pass? 
How do you handle the different 

600
00:35:04,960 --> 00:35:14,400
paces, right, when you're just 
at a track, just working out and

601
00:35:14,400 --> 00:35:16,000
and you're not in a race 
environment? 

602
00:35:16,000 --> 00:35:18,400
This isn't a race. 
This would be just working out 

603
00:35:18,840 --> 00:35:21,280
casually, you know, regular 
training. 

604
00:35:21,440 --> 00:35:23,440
You always want to pass people 
on the right. 

605
00:35:23,480 --> 00:35:27,200
You want to pass on the outside,
so you want to go wide to pass 

606
00:35:27,200 --> 00:35:29,400
them. 
So if so, if a slower runner is 

607
00:35:29,400 --> 00:35:35,320
in lane one in blocking lane 
one, you want to pass them on 

608
00:35:35,320 --> 00:35:40,440
the right. 
You know, if if someone's in 

609
00:35:40,440 --> 00:35:42,600
lane 2:00 then that's fine 
because you can just be in lane 

610
00:35:42,600 --> 00:35:45,120
one and pass them. 
But if someone is blocking your 

611
00:35:45,120 --> 00:35:47,920
lane, you always want to move to
the right to pass them. 

612
00:35:47,920 --> 00:35:49,640
You don't want to pass on the 
inside. 

613
00:35:50,080 --> 00:35:52,560
So for group setting, if you're 
at the track with 20 or so 

614
00:35:52,560 --> 00:35:55,880
people, not a race setting, 
everyone doing the same workout,

615
00:35:56,200 --> 00:35:59,360
then you're passing on the 
outside. 

616
00:35:59,800 --> 00:36:05,240
But as a person attending one of
these group workouts, you know 

617
00:36:05,240 --> 00:36:08,720
your speed and you kind of know 
who these other people are. 

618
00:36:08,720 --> 00:36:13,040
Should you stay away from lane 
1, knowing that the faster 

619
00:36:13,040 --> 00:36:16,080
people would then have to pass 
you on the right side? 

620
00:36:17,080 --> 00:36:19,880
No, I don't think so. 
I think anyone, everyone who's 

621
00:36:19,880 --> 00:36:22,120
doing a workout deserves to run 
in lane one. 

622
00:36:22,400 --> 00:36:25,000
You know, even if you think of 
yourself as, oh, I'm slower than

623
00:36:25,000 --> 00:36:29,360
these other people, that's fine.
I think you you still deserve to

624
00:36:29,360 --> 00:36:32,840
run in lane one. 
The faster people can pass you, 

625
00:36:33,000 --> 00:36:36,000
and that's fine. 
Don't I? 

626
00:36:36,040 --> 00:36:41,120
I think it's completely fine to 
say, say, hey, I'm here doing a 

627
00:36:41,120 --> 00:36:45,840
workout just like you are. 
I'm going to claim my space in 

628
00:36:45,840 --> 00:36:50,480
lane one. 
You can pass me and that's fine.

629
00:36:50,720 --> 00:36:53,800
You should never think. 
You never want to think. 

630
00:36:53,800 --> 00:36:55,680
Oh, I'm not good enough to run 
in lane one. 

631
00:36:55,680 --> 00:36:57,120
I'm not fast enough to run in 
lane one. 

632
00:36:57,120 --> 00:36:59,640
Anyone who's doing a workout can
run in lane one. 

633
00:37:00,160 --> 00:37:04,040
That's fine. 
That said, I mean if you're if 

634
00:37:04,040 --> 00:37:07,880
you're just jogging, if you're 
just running easy, if you're in 

635
00:37:07,880 --> 00:37:10,520
a recovery break or or you're 
just doing a standing rest or 

636
00:37:10,520 --> 00:37:13,200
whatever, you don't want to 
stand in lane one or jog in lane

637
00:37:13,200 --> 00:37:14,920
one. 
You want to move out so faster 

638
00:37:14,920 --> 00:37:16,760
people can go. 
But if you're in the middle of 

639
00:37:16,760 --> 00:37:20,160
an interval or a tempo segment, 
you deserve to be in lane one, 

640
00:37:20,160 --> 00:37:22,640
no matter what your pace is. 
OK. 

641
00:37:22,640 --> 00:37:25,520
And I'm asking this because you 
know, way back when when I was 

642
00:37:25,520 --> 00:37:28,960
running on the track and I would
be doing group workouts, I know 

643
00:37:28,960 --> 00:37:33,440
there were people obviously 
faster speeding up behind me and

644
00:37:33,440 --> 00:37:38,080
yelling track instead of pace 
passing me on the right side and

645
00:37:38,080 --> 00:37:40,880
I would go into the left lane so
they could pass me. 

646
00:37:41,240 --> 00:37:45,200
When is it acceptable to be the 
runner that yells track and 

647
00:37:45,200 --> 00:37:48,080
expecting another runner to move
out for you? 

648
00:37:52,400 --> 00:37:54,120
You said you would move to the 
left lane. 

649
00:37:54,120 --> 00:37:55,560
Did you mean move to the right 
lane? 

650
00:37:55,720 --> 00:37:58,200
Yes, I'm sorry. 
I would move to an outer lane. 

651
00:37:58,600 --> 00:38:01,320
Yeah, and you would be. 
You'd be in the middle of a 

652
00:38:01,320 --> 00:38:03,280
workout at this point and 
someone would come up behind you

653
00:38:03,280 --> 00:38:05,840
and yell track. 
Yes, and it happened a lot. 

654
00:38:06,560 --> 00:38:09,280
OK, so you'd be running fast 
during this. 

655
00:38:09,840 --> 00:38:10,920
And they would be just. 
Faster. 

656
00:38:11,280 --> 00:38:12,600
They would just be faster, 
faster. 

657
00:38:12,600 --> 00:38:14,320
My circumstances, they'd be 
faster. 

658
00:38:14,680 --> 00:38:18,240
OK I would say that that person 
is being rude and Despite that 

659
00:38:18,240 --> 00:38:23,280
etiquette and and you deserve to
be in lane one and they can pass

660
00:38:23,280 --> 00:38:27,160
you. 
If you were just walking in lane

661
00:38:27,160 --> 00:38:32,880
one or slowly jogging or 
standing in lane one blocking it

662
00:38:32,880 --> 00:38:39,000
in some way then you would be 
the one being rude or showing 

663
00:38:39,000 --> 00:38:42,560
bad etiquette. 
But if if you're running fast 

664
00:38:42,560 --> 00:38:44,440
and they're running fast and 
they just happen to be running 

665
00:38:44,440 --> 00:38:49,800
faster, they they need to move 
out and pass you. 

666
00:38:50,160 --> 00:38:56,440
And I think that that's totally 
they should expect that and 

667
00:38:56,440 --> 00:38:59,480
that's they should not just 
because they're faster than you.

668
00:39:00,840 --> 00:39:05,320
It's If they're faster than you,
it's their responsibility to 

669
00:39:05,320 --> 00:39:08,040
pass you, not your 
responsibility to get out of the

670
00:39:08,040 --> 00:39:09,840
way. 
OK, perfect. 

671
00:39:09,840 --> 00:39:12,440
Thanks for clarifying that. 
So then in what instance would 

672
00:39:12,440 --> 00:39:15,440
it be acceptable for somebody to
yell track? 

673
00:39:15,440 --> 00:39:18,800
Is it just if somebody's 
blocking the lane without 

674
00:39:18,800 --> 00:39:21,760
wanting to? 
Like, you know if there's. 

675
00:39:21,840 --> 00:39:24,120
A game going. 
On like a soccer game going on 

676
00:39:24,120 --> 00:39:26,440
and there's people watching 
those high school games. 

677
00:39:26,440 --> 00:39:28,680
Is that one of those? 
Right, Yes. 

678
00:39:28,680 --> 00:39:34,560
SO22 instances where this would.
There's two instances where 

679
00:39:34,560 --> 00:39:37,280
somebody would want to move out 
of the way of a faster on it. 

680
00:39:38,200 --> 00:39:41,480
The first one would be if this 
wasn't, you were in an actual 

681
00:39:41,480 --> 00:39:44,200
race. 
You know if you're an actual, if

682
00:39:44,200 --> 00:39:51,080
you're in an actual race and you
were in the back and literally 

683
00:39:51,080 --> 00:39:54,120
getting lapped by a leader. 
If and you sometimes you see 

684
00:39:54,120 --> 00:39:56,560
this. 
If you watch something like a 5K

685
00:39:56,560 --> 00:39:58,920
or 10K on the track, you see 
this. 

686
00:39:58,960 --> 00:40:02,440
You know, in the professional 
races, indoor tracks this 

687
00:40:02,440 --> 00:40:04,440
happens a lot because indoor 
tracks are pretty short only 

688
00:40:04,440 --> 00:40:09,480
like 200 meters. 
If a leader is passing you, 

689
00:40:09,480 --> 00:40:13,960
literally lapping you, then. 
You know, you're kind of out of 

690
00:40:13,960 --> 00:40:16,240
contention for winning that 
race, right? 

691
00:40:16,320 --> 00:40:19,640
So you should move out of the 
way so that the leader can pass 

692
00:40:19,640 --> 00:40:22,720
you if you know that they're 
coming. 

693
00:40:23,520 --> 00:40:28,160
However, you know in a workout 
situation, it's very different. 

694
00:40:28,360 --> 00:40:34,080
You know, workouts are casual. 
It's not a race like it's a very

695
00:40:34,080 --> 00:40:35,120
different situation. 
So. 

696
00:40:36,360 --> 00:40:39,880
So that would be one example is 
if you were in a race, a track 

697
00:40:39,880 --> 00:40:42,680
race, and you were getting 
lapped, you shouldn't impede the

698
00:40:42,680 --> 00:40:44,560
people who are winning the race.
You should move out of their 

699
00:40:44,560 --> 00:40:48,640
way. 
If you happen to be out of track

700
00:40:48,640 --> 00:40:52,160
and it's crowded and, you know, 
there's like you said, 

701
00:40:52,640 --> 00:40:59,520
spectators watching a soccer 
game on the infield and you are 

702
00:40:59,520 --> 00:41:03,000
allowed to be running on the 
track at that time and they're 

703
00:41:03,000 --> 00:41:05,560
just standing in lane one 
blocking it, you know, you can 

704
00:41:05,560 --> 00:41:08,200
ask them to move out of the way.
That's fine. 

705
00:41:08,920 --> 00:41:13,760
Often track and field 
facilities, there is a lot going

706
00:41:13,760 --> 00:41:15,800
on. 
Maybe you're at, you know, often

707
00:41:15,800 --> 00:41:17,240
they're held at high schools or 
schools. 

708
00:41:17,240 --> 00:41:20,080
There could be a practice going 
on. 

709
00:41:20,080 --> 00:41:22,840
You know, I I would do workouts 
and there's like a football 

710
00:41:22,840 --> 00:41:25,360
practice going on in the field 
in the middle and I'm doing my 

711
00:41:25,360 --> 00:41:28,280
workout. 
As long as like, I'm allowed to 

712
00:41:28,280 --> 00:41:32,240
be there and I'm not impeding on
their practice in some way, I 

713
00:41:32,240 --> 00:41:36,360
think I it's fine to to ask 
people to move out of the lane 

714
00:41:36,360 --> 00:41:40,280
one. 
Sometimes I've been to a track 

715
00:41:40,280 --> 00:41:44,280
and literally parents have like 
their kids and their kids are 

716
00:41:44,280 --> 00:41:48,000
just playing in lane one. 
Or like playing in the sand pit 

717
00:41:48,000 --> 00:41:50,680
of the long jump and like, which
is often near lane one and 

718
00:41:50,680 --> 00:41:53,240
they're kind of in it or they're
just like standing looking at 

719
00:41:53,240 --> 00:41:54,920
their phone or something in lane
one. 

720
00:41:55,240 --> 00:41:56,960
I think. 
I think in this case it's fine 

721
00:41:56,960 --> 00:41:58,280
to ask them to get out of the 
way. 

722
00:41:59,760 --> 00:42:03,160
I if someone's just walking, 
often times the walkers go to 

723
00:42:03,160 --> 00:42:10,040
the track and walk laps, those 
people should be in the outer 

724
00:42:10,040 --> 00:42:12,280
lanes. 
If there's faster runners there,

725
00:42:12,600 --> 00:42:14,840
runners should always have 
priority over walkers. 

726
00:42:16,440 --> 00:42:19,840
I tend to just avoid 
confrontation. 

727
00:42:19,840 --> 00:42:22,120
So usually rather than asking 
someone to move, I'll just, you 

728
00:42:22,120 --> 00:42:25,440
know, I'll move and avoid them, 
'cause I don't really want to 

729
00:42:25,440 --> 00:42:29,800
get into it with them. 
But if you're someone who 

730
00:42:30,520 --> 00:42:33,200
doesn't mind telling someone to 
get out of the way, I think in a

731
00:42:33,200 --> 00:42:37,160
situation like that you you 
could ask them and you know they

732
00:42:37,160 --> 00:42:40,960
should, they should respect the 
fact that you're there to work 

733
00:42:40,960 --> 00:42:44,120
out. 
You have priority over that 

734
00:42:44,120 --> 00:42:47,400
space, and if they're just, you 
know, occupying it, then they 

735
00:42:47,400 --> 00:42:50,080
should move. 
But I usually just avoid the 

736
00:42:50,080 --> 00:42:53,240
situation and run around them. 
Yeah, that makes more sense. 

737
00:42:53,240 --> 00:42:55,080
That makes more sense. 
We just wanted to know what's 

738
00:42:55,080 --> 00:42:58,040
the appropriate manner of of 
doing those things. 

739
00:42:59,200 --> 00:43:03,240
So besides the information that 
you were able to provide us with

740
00:43:03,240 --> 00:43:06,560
for track usage, what are some 
other things that you 

741
00:43:06,560 --> 00:43:10,800
specifically would like for our 
listeners to learn about so they

742
00:43:10,800 --> 00:43:14,600
have the proper track etiquette?
Yeah. 

743
00:43:15,880 --> 00:43:23,960
So one thing I would say like be
be aware of who's on the track 

744
00:43:24,280 --> 00:43:26,640
when you're at the track. 
So when you show up to go do 

745
00:43:26,640 --> 00:43:29,880
your workout, you know, look 
around, see to get a get a sense

746
00:43:29,880 --> 00:43:33,360
of like are there other runners 
there, Are they doing a workout?

747
00:43:34,000 --> 00:43:36,800
Are people walking on the track?
Are you there by yourself? 

748
00:43:37,080 --> 00:43:40,000
You know when you're there by 
yourself you can kind of do 

749
00:43:40,000 --> 00:43:41,880
whatever you want, take 
advantage of the space. 

750
00:43:41,880 --> 00:43:47,040
You know, I was saying earlier 
that you should always do fast 

751
00:43:47,040 --> 00:43:51,080
workouts in a counter clockwise 
direction because that's the the

752
00:43:51,080 --> 00:43:54,760
way traffic flows on a track. 
But if you're the only one there

753
00:43:54,760 --> 00:43:58,960
or you're the only one running, 
you can do your workout in the 

754
00:43:58,960 --> 00:44:01,920
clockwise direction and it's 
good to do so. 

755
00:44:02,520 --> 00:44:06,720
So I live near a high school and
I I often run there in the 

756
00:44:06,720 --> 00:44:10,120
middle of the day. 
Nine times out of 10 that I go 

757
00:44:10,120 --> 00:44:11,280
there, I'm the only runner 
there. 

758
00:44:11,720 --> 00:44:14,520
So when I'm the only runner 
there, kind of do whatever I 

759
00:44:14,520 --> 00:44:19,200
want, you know, say I'm doing 
something like 8 by 400 meters, 

760
00:44:19,600 --> 00:44:24,280
I'll do 4 laps in One Direction 
and then I'll do 4 laps in the 

761
00:44:24,280 --> 00:44:27,040
other direction. 
Just because it's it's good to 

762
00:44:27,040 --> 00:44:28,840
not take so many left hand 
turns. 

763
00:44:28,840 --> 00:44:31,560
It's good to balance it out, you
know the directions you're 

764
00:44:31,560 --> 00:44:33,560
running. 
But if it was a crowded track 

765
00:44:33,560 --> 00:44:35,720
and there's 20 people there, I 
wouldn't do that. 

766
00:44:35,840 --> 00:44:40,600
I would, I would follow the the 
normal etiquette flow of taking 

767
00:44:40,600 --> 00:44:45,080
left hand turns and I would only
go clockwise if I was warming up

768
00:44:45,080 --> 00:44:46,880
or cooling down and I would do 
that in the other lanes. 

769
00:44:49,440 --> 00:44:53,120
You know another thing is like 
if there if it is a crowded 

770
00:44:53,120 --> 00:44:57,280
track and there are people 
walking on the track and you're 

771
00:44:57,280 --> 00:45:02,600
running really fast. 
You know it's it's it's probably

772
00:45:02,600 --> 00:45:09,080
nice not to do you give people 
some space if you can like you 

773
00:45:09,080 --> 00:45:13,640
know even if even if somebody is
like walking in lane one and you

774
00:45:13,640 --> 00:45:16,440
know yeah they should probably 
shouldn't be walking in lane one

775
00:45:16,440 --> 00:45:17,800
and you're doing a workout or 
whatever. 

776
00:45:18,120 --> 00:45:21,800
If maybe not don't just like 
blow right past them and buzz 

777
00:45:21,800 --> 00:45:24,200
past them with like 2 inches to 
spare. 

778
00:45:24,200 --> 00:45:25,840
Give them a little space as you 
pass them. 

779
00:45:28,120 --> 00:45:30,440
You know just try to be a nice 
person and and share all the 

780
00:45:30,440 --> 00:45:36,000
space that there is. 
There is is good if if you're 

781
00:45:36,000 --> 00:45:39,200
doing if you're doing like warm 
up and cooldown activities. 

782
00:45:39,200 --> 00:45:42,560
So I was saying earlier if 
you're if you're warming up you 

783
00:45:42,560 --> 00:45:44,880
want to be on the outside of the
track you can jog laps in the 

784
00:45:44,880 --> 00:45:48,600
other direction, that's fine. 
Generally before track workout 

785
00:45:48,600 --> 00:45:53,480
you're also going to want to do 
some some additional exercises 

786
00:45:53,480 --> 00:45:56,840
to help warm you up. 
So some stretching some form 

787
00:45:56,840 --> 00:45:59,760
drills perhaps that's usually 
what I'll do and and maybe some 

788
00:45:59,760 --> 00:46:03,560
strides and you can do those in 
the outside lane as well. 

789
00:46:04,960 --> 00:46:07,280
I know when I'm doing form 
drills, it's a lot of just like 

790
00:46:08,800 --> 00:46:11,280
awkward movements and standing 
around and stuff. 

791
00:46:11,280 --> 00:46:13,360
So just try to stay out of the 
way of other runners when you're

792
00:46:13,360 --> 00:46:18,400
doing that stuff. 
And yeah, I guess that that's 

793
00:46:18,400 --> 00:46:21,640
kind of it. 
It's it's really pretty simple 

794
00:46:21,640 --> 00:46:24,040
once you get the hang of it and 
then you'll feel a lot more 

795
00:46:24,040 --> 00:46:27,120
confident once you kind of 
understand like the rules of the

796
00:46:27,120 --> 00:46:30,440
road, so to speak. 
Yeah, I know that makes sense. 

797
00:46:31,480 --> 00:46:35,840
Well, last but not least, what 
are your thoughts on headphones?

798
00:46:35,840 --> 00:46:39,680
Is it kind of like what you were
just saying that, you know, 

799
00:46:39,680 --> 00:46:43,120
obviously if you're the only one
on the track, who cares, but 

800
00:46:43,120 --> 00:46:46,040
what's the etiquette on 
headphones when you do share the

801
00:46:46,040 --> 00:46:48,200
space? 
Is it more aggressively 

802
00:46:48,200 --> 00:46:50,120
prohibitive than road running 
or? 

803
00:46:50,560 --> 00:46:54,480
That's a good question. 
I I would say if you're on a 

804
00:46:54,480 --> 00:46:59,320
busy track, I would say it's 
probably best if you're not 

805
00:46:59,320 --> 00:47:05,080
wearing headphones. 
I know when I so I coach track 

806
00:47:05,080 --> 00:47:07,640
and field. 
I go to a lot of busy track 

807
00:47:07,640 --> 00:47:11,240
meets, races where there's a ton
of kids, high schoolers and a 

808
00:47:11,320 --> 00:47:13,960
lot of events going on. 
A lot of people there, you know,

809
00:47:13,960 --> 00:47:18,160
people running on the track, 
people on the infield, official 

810
00:47:18,160 --> 00:47:21,480
spectators, all this stuff. 
Most of those races, they 

811
00:47:21,480 --> 00:47:25,040
actually don't allow the kids to
wear headphones at all because 

812
00:47:25,040 --> 00:47:28,600
you don't want to be if you're 
actually on a really busy track.

813
00:47:29,280 --> 00:47:34,720
It's kind of like organized 
chaos, like everyone. 

814
00:47:36,800 --> 00:47:39,040
People don't bump into each 
other because everyone's paying 

815
00:47:39,040 --> 00:47:42,600
attention and being careful. 
It's kind of like driving during

816
00:47:42,600 --> 00:47:45,080
rush hour. 
Like it's kind of crazy. 

817
00:47:45,080 --> 00:47:47,960
There's tons of tons of moving 
parts and kind of dangerous. 

818
00:47:47,960 --> 00:47:51,960
But, you know, by and large, 
people get home safely. 

819
00:47:52,240 --> 00:47:54,400
Occasionally there's an 
accident, but often the 

820
00:47:54,400 --> 00:47:56,800
accidents are because someone 
wasn't paying attention or, you 

821
00:47:56,800 --> 00:47:58,520
know, was distracted or 
something like that. 

822
00:47:59,400 --> 00:48:01,040
And it's sort of the same way on
a track. 

823
00:48:01,040 --> 00:48:05,320
You know when you when you go to
a track and it's busy, you want 

824
00:48:05,320 --> 00:48:07,160
to be aware of your 
surroundings. 

825
00:48:07,800 --> 00:48:14,920
I would say don't wear, don't 
wear headphones and yeah be 

826
00:48:14,920 --> 00:48:16,200
around, be aware of what's 
around you. 

827
00:48:16,200 --> 00:48:18,160
You know if there are faster 
runners passing you and that 

828
00:48:18,160 --> 00:48:20,280
sort of stuff like be aware of 
that. 

829
00:48:20,280 --> 00:48:22,720
You know you can hear them 
coming up right if you're not 

830
00:48:22,720 --> 00:48:25,240
wearing headphones, but if 
you're you are wearing them, you

831
00:48:25,240 --> 00:48:27,680
maybe don't hear them. 
So I think that would be good 

832
00:48:27,680 --> 00:48:32,400
etiquette for sure, just for 
safety and you know if if anyone

833
00:48:32,400 --> 00:48:35,200
is trying to speak to you while 
you're on the track too, like 

834
00:48:35,640 --> 00:48:36,920
you are sharing that space 
together. 

835
00:48:36,920 --> 00:48:40,200
So it's probably nice to be able
to hear what they're saying. 

836
00:48:40,560 --> 00:48:42,760
OK, awesome. 
All right. 

837
00:48:42,760 --> 00:48:47,360
So, yeah, perfect. 
Thank you, Chris, for these 

838
00:48:47,360 --> 00:48:51,320
answers to my many questions. 
And if our listeners wanna learn

839
00:48:51,320 --> 00:48:54,880
more about you and your coaching
and get involved, how can they 

840
00:48:54,880 --> 00:48:58,680
best contact you? 
Yeah, thanks for having me on 

841
00:48:58,680 --> 00:49:01,360
lady. 
So everything that I can do can 

842
00:49:01,360 --> 00:49:04,240
be found on my website 
nightandruns.com. 

843
00:49:04,680 --> 00:49:08,360
One of the best ways to get 
connected with the content I 

844
00:49:08,360 --> 00:49:12,160
create and learn more about my 
methods is downloading a free 

845
00:49:12,440 --> 00:49:14,280
edition of my book. 
If you go to 

846
00:49:14,280 --> 00:49:18,640
nightandruns.com/book you can 
get a copy of Run Faster 

847
00:49:18,640 --> 00:49:21,960
Marathons, The Proven Path to 
PR, which is my training guide. 

848
00:49:23,280 --> 00:49:26,480
And would it be OK if I I 
plugged my track running program

849
00:49:26,480 --> 00:49:28,760
here again? 
Oh, absolutely, yes. 

850
00:49:29,480 --> 00:49:34,320
So for those who are interested 
in doing more running on a track

851
00:49:34,320 --> 00:49:38,560
and and getting faster in this 
realm of running, I have a new 

852
00:49:38,560 --> 00:49:42,440
training program called Run Your
Fastest Mile and this is 

853
00:49:42,440 --> 00:49:46,680
something that's been really 
popular with with marathon 

854
00:49:46,680 --> 00:49:49,240
runners. 
I think distance runners don't 

855
00:49:49,560 --> 00:49:53,080
focus on training their speed 
enough and they have a lot of 

856
00:49:53,080 --> 00:49:56,160
opportunity to grow there. 
So I have a new program that 

857
00:49:56,160 --> 00:50:01,520
will help you run your fastest 
mile in five weeks and if you 

858
00:50:01,520 --> 00:50:03,560
want to check that out you can 
just go to my website 

859
00:50:03,560 --> 00:50:06,960
nightandruns.com, go to the 
training plan section and I have

860
00:50:06,960 --> 00:50:10,560
a special discount code for 
marathon running podcast 

861
00:50:10,560 --> 00:50:13,320
listeners. 
If you use the Code podcast, you

862
00:50:13,320 --> 00:50:18,400
can save 50% on that program and
I I'll say that in all honesty, 

863
00:50:19,200 --> 00:50:22,960
over 90% of the marathoners who 
followed this program have run a

864
00:50:22,960 --> 00:50:27,120
new mile PR after completing it,
so it's pretty cool to see. 

865
00:50:28,080 --> 00:50:28,800
Perfect. 
Thank you. 

866
00:50:28,880 --> 00:50:32,360
And I'm going to jump on that 
train as well in the summer once

867
00:50:32,360 --> 00:50:34,120
all these spring marathons are 
over. 

868
00:50:34,120 --> 00:50:37,800
And you know, once we leave 
those behind, I'd love to see 

869
00:50:37,800 --> 00:50:40,200
how that works because I've had 
you on before and we talked 

870
00:50:40,200 --> 00:50:43,520
about how, you know, becoming 
faster and shorter distances can

871
00:50:43,520 --> 00:50:46,640
be so helpful and that'll carry 
over to the marathon. 

872
00:50:46,640 --> 00:50:49,840
So I'll be looking for that one 
as well in the summer. 

873
00:50:50,400 --> 00:50:53,360
Yeah, thanks. 
I'm I'm actually finishing up a 

874
00:50:53,640 --> 00:50:57,960
season of my own personal track 
racing right now and this Sunday

875
00:50:57,960 --> 00:51:00,640
I'm racing a mile hoping to run 
my fastest. 

876
00:51:00,640 --> 00:51:05,280
So I'm going to use all of these
these concepts of of track 

877
00:51:05,280 --> 00:51:09,040
etiquette and and maybe a little
bit of competitiveness on the 

878
00:51:09,040 --> 00:51:12,360
track to draft around people and
pass them at the best time 

879
00:51:12,600 --> 00:51:16,360
possible to try to run my 
fastest time and might be doing 

880
00:51:16,360 --> 00:51:19,640
a 5K on the track and the week 
after that and then one more 

881
00:51:19,640 --> 00:51:22,040
mile. 
So hopefully I'll I'll have some

882
00:51:22,040 --> 00:51:23,800
good times by the next time we 
chat. 

883
00:51:23,800 --> 00:51:25,160
Letty. 
I'm sure you will. 

884
00:51:25,160 --> 00:51:27,280
You've been doing awesome. 
So thank you so much Chris. 

885
00:51:27,280 --> 00:51:30,880
I really appreciate this. 
Thanks anytime. 

886
00:51:35,080 --> 00:51:37,560
Thank you Chris for coming and 
talking to me. 

887
00:51:37,880 --> 00:51:41,760
I like I said, learned a lot 
from this episode and hopefully 

888
00:51:41,760 --> 00:51:43,880
you did too. 
Let me know in the comments. 

889
00:51:43,880 --> 00:51:47,120
You can message me on Instagram 
or reach out. 

890
00:51:47,360 --> 00:51:51,960
We've also lately been playing 
with YouTube videos and have a 

891
00:51:51,960 --> 00:51:55,160
YouTube channel. 
I'm not posting all the podcast 

892
00:51:55,160 --> 00:51:57,800
episodes on there. 
That's ultimately the goal, but 

893
00:51:57,800 --> 00:52:00,640
time wise, I'm not sure if I'm 
going to get around to doing 

894
00:52:00,640 --> 00:52:01,760
that. 
It's complicated. 

895
00:52:02,280 --> 00:52:04,960
I have so much to learn. 
For example, when I edit my 

896
00:52:04,960 --> 00:52:08,240
podcast now, I can do it on high
speed, but I don't know how to 

897
00:52:08,240 --> 00:52:11,360
edit videos on high speed. 
So it would take a lot longer 

898
00:52:11,560 --> 00:52:12,960
because they share the same 
audio. 

899
00:52:13,240 --> 00:52:14,720
But not going to bore you with 
that. 

900
00:52:15,120 --> 00:52:18,000
Stay tuned for next week. 
Next week we will have the 

901
00:52:18,040 --> 00:52:22,400
Boston 2024 recap video and I'm 
going to put my foot in my 

902
00:52:22,400 --> 00:52:24,200
mouth, but I'm going to do a 
prediction. 

903
00:52:24,560 --> 00:52:29,480
I predict that Evans Shabette 
will be the winner, the male 

904
00:52:29,480 --> 00:52:34,080
winner of the Boston Marathon 
for the third time, and I'm 

905
00:52:34,080 --> 00:52:35,640
pretty confident in that. 
I don't know why. 

906
00:52:35,640 --> 00:52:39,200
I have a feeling, and usually my
feelings are right, so you can 

907
00:52:39,200 --> 00:52:42,360
roast me if it's not true. 
And that's it. 

908
00:52:42,640 --> 00:52:44,600
Until then, have a great week of
running. 

909
00:52:49,280 --> 00:52:51,760
Thanks for tuning in. 
For more information Ant 

910
00:52:51,760 --> 00:52:53,680
Marathon running news, please 
head to 

911
00:52:53,680 --> 00:52:59,040
www.marathonrunningpodcast.com 
and we'll be back next week. 

912
00:53:11,560 --> 00:53:14,200
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913
00:53:14,200 --> 00:53:17,080
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914
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915
00:53:20,120 --> 00:53:23,240
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916
00:53:23,320 --> 00:53:26,800
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917
00:53:27,160 --> 00:53:29,880
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918
00:53:30,120 --> 00:53:35,720
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919
00:53:35,720 --> 00:53:36,160
runner.