1 00:00:01,000 --> 00:00:04,880 You're listening to episode 189 of the Marathon Running Podcast. 2 00:00:05,080 --> 00:00:08,200 In this episode, we're going to talk about how shorter distances 3 00:00:08,200 --> 00:00:10,440 can make you a faster marathoner. 4 00:00:18,560 --> 00:00:21,480 This is the Marathon Running podcast by Letty and Ryan from 5 00:00:21,480 --> 00:00:24,240 We Got The Runs. Join us in our running community 6 00:00:24,240 --> 00:00:27,920 for weekly content that is motivational, educational and 7 00:00:27,920 --> 00:00:30,960 inspirational, and that the Marathon Running Podcast take 8 00:00:30,960 --> 00:00:33,960 you from the starting line to the finish line and beyond. 9 00:00:39,320 --> 00:00:45,360 Hey runners, and welcome to episode 189 and Happy New Year. 10 00:00:45,600 --> 00:00:47,600 My Name is Letty. My name is Ryan. 11 00:00:47,720 --> 00:00:50,200 And we're the host of the Marathon Running Podcast, a 12 00:00:50,200 --> 00:00:53,120 weekly podcast. Thanks again for tuning in if 13 00:00:53,120 --> 00:00:56,880 this is not your first time. If this is your first time, we 14 00:00:56,880 --> 00:01:01,880 have our resolution, which is to bring value to your runs and 15 00:01:01,880 --> 00:01:05,480 make everyone smile. That's a great resolution, lady. 16 00:01:06,000 --> 00:01:09,280 Hopefully everyone listening's resolution is to run more and 17 00:01:09,280 --> 00:01:11,760 they've come here to learn about running. 18 00:01:12,000 --> 00:01:15,840 Yes, run more, run faster or run. 19 00:01:15,840 --> 00:01:17,920 However, it makes you happy, right? 20 00:01:18,760 --> 00:01:20,920 That is the most important. Exactly. 21 00:01:20,920 --> 00:01:24,840 We love running so much. Running is such a great sport 22 00:01:24,840 --> 00:01:28,880 for everyone, all ages. So no matter what your goal is 23 00:01:28,880 --> 00:01:31,880 for this year, it's going to be absolutely awesome. 24 00:01:32,360 --> 00:01:36,600 However, if your goal is to run a little bit faster than last 25 00:01:36,600 --> 00:01:39,080 year, then you have come to the right place. 26 00:01:39,840 --> 00:01:43,120 What are we talking about today? So today we are going to talk to 27 00:01:43,120 --> 00:01:48,320 coach Chris Knighton about how focusing on short distances, 28 00:01:48,320 --> 00:01:52,240 specifically we're talking the mile, how focusing on that for 29 00:01:52,240 --> 00:01:55,920 just a month a year could make you into a much faster runner 30 00:01:55,920 --> 00:01:58,560 than you already. Are that sounds exciting. 31 00:01:58,680 --> 00:02:01,920 I know with working out, they always say very, you know, 32 00:02:01,920 --> 00:02:04,760 change it up, make it different so your body doesn't get used to 33 00:02:04,760 --> 00:02:06,400 it. And I'm sure the same applies to 34 00:02:06,400 --> 00:02:07,800 running. Exactly. 35 00:02:07,800 --> 00:02:09,680 And that's what coach Chris was mentioning too. 36 00:02:09,680 --> 00:02:13,720 He was talking about challenging oneself and how that'll help you 37 00:02:13,720 --> 00:02:17,680 from becoming stagnant in your race times, because how could 38 00:02:17,680 --> 00:02:21,000 you run faster if your mile time doesn't get better? 39 00:02:21,240 --> 00:02:25,040 It does make sense the way that he explains it in the podcast, 40 00:02:25,040 --> 00:02:29,000 so I will just leave it at that and leave it to the experts like 41 00:02:29,000 --> 00:02:32,000 we usually do. So how's your running been going 42 00:02:32,000 --> 00:02:34,120 so far? My running has been fine. 43 00:02:34,120 --> 00:02:38,400 I've stayed injury free and I'm ramping up the mileage a little 44 00:02:38,400 --> 00:02:40,400 bit. I've got the Tokyo Marathon 45 00:02:40,400 --> 00:02:42,640 coming up at the beginning of March. 46 00:02:42,760 --> 00:02:44,520 That'll be your first time in Tokyo, right? 47 00:02:44,840 --> 00:02:47,440 It will be, and I'm super pumped that you and the kids aren't 48 00:02:47,440 --> 00:02:50,000 coming with me. Hopefully the future will come 49 00:02:50,000 --> 00:02:53,160 to more, but I think it might be distracting when you're in a new 50 00:02:53,160 --> 00:02:56,160 city and a lot of exciting things to see, but hopefully you 51 00:02:56,160 --> 00:03:00,520 can focus and go fast. We'll try to do that and 52 00:03:00,520 --> 00:03:04,200 hopefully with the help of Chris Knighton, that'll be possible. 53 00:03:04,680 --> 00:03:06,200 You want to get into it. Yeah. 54 00:03:06,200 --> 00:03:08,480 So without any further ado, I'm now going to play our 55 00:03:08,480 --> 00:03:10,240 conversation with Chris Knighton. 56 00:03:13,520 --> 00:03:15,640 All right, so I'm on with Chris Knighton. 57 00:03:15,640 --> 00:03:18,480 Chris, thank you so much for joining me again for yet another 58 00:03:18,480 --> 00:03:22,880 episode with our podcast. Hey, Eddie. 59 00:03:22,880 --> 00:03:25,200 Thank you for having me back on. Of course. 60 00:03:25,640 --> 00:03:27,480 So in today's episode, we're going to talk about 61 00:03:27,480 --> 00:03:32,680 incorporating speed training or particularly running or training 62 00:03:32,680 --> 00:03:37,560 for a faster mile during your marathon training and how that 63 00:03:37,560 --> 00:03:41,240 will actually make you faster. So before we hop into that, 64 00:03:41,520 --> 00:03:44,960 let's talk about how you came up with this idea of incorporating 65 00:03:44,960 --> 00:03:49,800 speed training for that mile as you target the marathon as well. 66 00:03:51,520 --> 00:03:55,080 Yeah, so the the basic premise of it is, is that most adult 67 00:03:55,080 --> 00:03:58,960 marathoners have really underdeveloped speed. 68 00:03:59,800 --> 00:04:03,400 In addition to coaching adults for distance races like the half 69 00:04:03,400 --> 00:04:05,360 and the marathon, I'm also a high school coach. 70 00:04:05,680 --> 00:04:09,600 And in high school, the kids that I coached from the age of 71 00:04:09,600 --> 00:04:15,040 15 to 19 for four years, trained for very short races. 72 00:04:15,240 --> 00:04:18,959 They train for the 800 meters. The one mile, the longest 73 00:04:18,959 --> 00:04:23,680 distance race they run is 5K and they do that for four years. 74 00:04:25,000 --> 00:04:28,320 Over that four year period, they're really developing as 75 00:04:28,320 --> 00:04:31,200 athletes. They're focusing more on quality 76 00:04:31,200 --> 00:04:35,080 running than just sheer quantity and they're making sure that 77 00:04:35,080 --> 00:04:37,920 every mile they do and every workout they do counts. 78 00:04:38,160 --> 00:04:42,440 And what this leads to is a very well-rounded, strong and fast 79 00:04:42,440 --> 00:04:47,000 athlete who, when they then after high school, go into 80 00:04:47,000 --> 00:04:50,080 college and then into adulthood, move up to longer distances, 81 00:04:50,440 --> 00:04:52,520 they're going to be running with better running form. 82 00:04:53,720 --> 00:04:57,120 They're going to be faster, which is going to help them run 83 00:04:57,120 --> 00:05:01,000 longer distances, faster and more prepared to take on those 84 00:05:01,000 --> 00:05:04,640 longer distances. But The thing is, most adults 85 00:05:04,640 --> 00:05:07,400 who get into running, and and me included, I didn't start running 86 00:05:07,400 --> 00:05:11,800 until I was 25. Most adults move pretty quickly 87 00:05:11,800 --> 00:05:14,640 through the distance running ranks and get to that half 88 00:05:14,640 --> 00:05:19,200 marathon and marathon distance. You know, a lot of folks see the 89 00:05:19,200 --> 00:05:23,680 distance as the primary goal. So they start running. 90 00:05:23,680 --> 00:05:25,560 Maybe they run for a few months and then they say, hey, I'm 91 00:05:25,560 --> 00:05:29,000 going to do a 5K, they do the 5K and then someone's like, oh, you 92 00:05:29,000 --> 00:05:30,760 should go longer, maybe you should do a 10K. 93 00:05:31,040 --> 00:05:34,080 So they do that and then the half marathon's on their mind 94 00:05:34,280 --> 00:05:37,320 and maybe they train a little bit more for the half, Do that, 95 00:05:37,600 --> 00:05:41,360 and then you know that that kind of itch in the back of the mind 96 00:05:41,360 --> 00:05:43,520 of, oh, I always wanted to do a marathon is there. 97 00:05:43,520 --> 00:05:47,760 And the marathon really is the the glory distance running event 98 00:05:47,960 --> 00:05:51,920 for for so many of us, you know, adult runners. 99 00:05:52,400 --> 00:05:56,600 So then they move on to the marathon and what most adults 100 00:05:56,600 --> 00:06:01,880 are lacking is really spending a a significant amount of time 101 00:06:01,880 --> 00:06:05,600 focusing on getting faster at shorter distances before they 102 00:06:05,600 --> 00:06:08,880 move up. And and this leads to a whole 103 00:06:08,880 --> 00:06:12,840 lot of opportunity for for adult runners to get faster if they 104 00:06:12,840 --> 00:06:15,920 focus on it. That makes complete sense, yeah. 105 00:06:15,920 --> 00:06:18,920 As adults, we don't spend a lot of time running five KS. 106 00:06:18,920 --> 00:06:21,240 And it's exactly like you said, the couch to 5K. 107 00:06:21,240 --> 00:06:23,640 And then after that it's trying to do a 10K. 108 00:06:23,640 --> 00:06:28,640 So we don't do that and in our minds we feel more accomplished 109 00:06:28,640 --> 00:06:31,840 and probably, you know, that's societal too, that we're more 110 00:06:31,840 --> 00:06:34,400 accomplished when we've done that big marathon rather than 111 00:06:34,400 --> 00:06:38,080 just being a, you know, the 5K runner of the city. 112 00:06:38,360 --> 00:06:42,400 So with that said, off the air last time we spoke about you 113 00:06:43,640 --> 00:06:47,480 saying something like chasing two rabbits at the same time and 114 00:06:47,480 --> 00:06:50,920 how that is not possible because obviously we're talking about 115 00:06:50,920 --> 00:06:54,120 people that are running marathons next year and are not 116 00:06:54,120 --> 00:06:57,120 willing to give up the distance yet at the same time this is 117 00:06:57,120 --> 00:07:02,160 something that they wanna do. How is it possible to to do both 118 00:07:02,200 --> 00:07:04,960 at the same time? Yeah. 119 00:07:04,960 --> 00:07:10,560 So I'm a big believer that you can't really, you can't train 120 00:07:10,560 --> 00:07:13,680 both your speed and your endurance at the same exact 121 00:07:13,680 --> 00:07:16,960 time. You need to focus on one or the 122 00:07:16,960 --> 00:07:19,520 other. And the problem with just doing 123 00:07:19,520 --> 00:07:24,600 marathon after marathon after marathon is that the marathon is 124 00:07:25,360 --> 00:07:32,200 primarily a test of endurance. It's a relatively low intensity 125 00:07:32,200 --> 00:07:33,960 pace. It's below your lactic 126 00:07:33,960 --> 00:07:37,200 threshold. It's essentially purely aerobic. 127 00:07:38,320 --> 00:07:42,160 It it is a test of endurance that the main limiting factors 128 00:07:42,160 --> 00:07:46,440 are like skeletal muscular breakdown hitting the wall due 129 00:07:46,440 --> 00:07:48,560 to low glycogen running out of fuel. 130 00:07:48,960 --> 00:07:53,840 It's not a huge test of your speed and when you train for it, 131 00:07:53,840 --> 00:07:56,680 you really need to get specific in what you're doing. 132 00:07:56,680 --> 00:08:00,040 With long, long runs, tempo runs that are going to make marathon 133 00:08:00,040 --> 00:08:03,920 pace more comfortable, you're really putting speed on the back 134 00:08:03,920 --> 00:08:07,080 burner. And I would even say by marathon 135 00:08:07,080 --> 00:08:11,080 training multiple cycles in a row, you're actually diminishing 136 00:08:11,080 --> 00:08:13,560 your speed and you're probably diminishing your running form 137 00:08:13,800 --> 00:08:17,120 because you're just not focusing on those aspects of yourself as 138 00:08:17,120 --> 00:08:21,720 an athlete. But there is ways that 139 00:08:21,720 --> 00:08:27,240 marathoners can incorporate speed training into their yearly 140 00:08:27,520 --> 00:08:30,080 view and into their their marathon training. 141 00:08:31,040 --> 00:08:33,000 And I think that there's two great ways to do it. 142 00:08:35,039 --> 00:08:37,720 The two ways. So the the best ways for 143 00:08:37,720 --> 00:08:41,200 marathoners to incorporate speed training into their their year. 144 00:08:41,640 --> 00:08:45,800 The first time that you could choose to do it is if you have a 145 00:08:45,800 --> 00:08:52,400 gap between marathon cycles. So let's say that you train for 146 00:08:52,400 --> 00:08:56,880 two marathons a year. Your first one ended last 147 00:08:56,880 --> 00:09:02,960 October and now you're going to do one that's not until, let's 148 00:09:02,960 --> 00:09:05,920 say May. That's a long period of time. 149 00:09:05,920 --> 00:09:09,200 That's what sets seven months, maybe even 8 months. 150 00:09:10,320 --> 00:09:13,000 You really only need to train with focus for marathon for 151 00:09:13,000 --> 00:09:17,160 let's say four to five months. So if you have that one or two 152 00:09:17,160 --> 00:09:20,960 months window, you can get a small block of speed training in 153 00:09:20,960 --> 00:09:23,600 there. It's important to take a rest, 154 00:09:23,600 --> 00:09:26,680 take two weeks off, build your base back up. 155 00:09:26,920 --> 00:09:30,000 But then if you, let's say you have maybe four or five weeks 156 00:09:30,000 --> 00:09:33,920 before you need to get back in the marathon training, that's a 157 00:09:33,920 --> 00:09:40,040 great time to focus on speed. The other time that's good to 158 00:09:40,040 --> 00:09:45,040 focus on speed is during the marathon training itself. 159 00:09:46,240 --> 00:09:52,640 And I would say that if if if this is the only time you're 160 00:09:52,640 --> 00:09:54,160 doing it, it's probably not ideal. 161 00:09:54,160 --> 00:09:57,600 It probably would be good to to take a separate period of time, 162 00:09:57,600 --> 00:09:59,560 fully removed from marathon training where you're focusing 163 00:09:59,560 --> 00:10:04,160 on speed. But, but if you if you or in the 164 00:10:04,160 --> 00:10:07,920 midst of marathon training right now and you think you one of 165 00:10:07,920 --> 00:10:10,200 your main limiting factors is your speed and you want to get 166 00:10:10,200 --> 00:10:13,360 faster and you think purely getting you know getting faster 167 00:10:13,360 --> 00:10:16,960 is going to help you run a better marathon, then you can do 168 00:10:16,960 --> 00:10:18,400 it in the midst of marathon training. 169 00:10:19,440 --> 00:10:21,640 There's a specific time that I would recommend it. 170 00:10:22,520 --> 00:10:25,720 So I teach this concept called the Six Phases of Marathon 171 00:10:25,720 --> 00:10:28,960 Training and I've talked about it here on the podcast before. 172 00:10:29,200 --> 00:10:32,480 The first phase is base building consisting mostly using mileage. 173 00:10:32,760 --> 00:10:36,080 The second phase is speed development and that's where I 174 00:10:36,080 --> 00:10:41,920 would focus on it. The third phase is marathon 175 00:10:41,920 --> 00:10:45,440 specific quality, so things like your longest long runs, tempo 176 00:10:45,440 --> 00:10:49,480 runs at marathon pace or faster, very specific to the marathon 177 00:10:49,480 --> 00:10:52,080 type of training, highest mileage. 178 00:10:52,560 --> 00:10:55,680 Then you get into your taper, then you race, and then you 179 00:10:55,680 --> 00:10:58,240 recover. Those are the six phases, so 180 00:10:58,280 --> 00:11:01,680 it's after your base. Once you've rebuilt your fitness 181 00:11:01,680 --> 00:11:04,720 of mostly using running, you've rebuilt your mileage. 182 00:11:05,080 --> 00:11:09,040 Then you could spend four or five weeks really focusing on 183 00:11:09,040 --> 00:11:13,400 speed. And I actually have a new 184 00:11:13,400 --> 00:11:15,360 training program. It's called Run Your Fastest 185 00:11:15,360 --> 00:11:17,920 Mile. And the whole intent of this is 186 00:11:17,920 --> 00:11:22,840 to help marathoners deviate a little bit from their standard 187 00:11:22,840 --> 00:11:25,400 types of workouts and get them training faster. 188 00:11:25,880 --> 00:11:28,720 So we could go into that a bit if you want, Letty. 189 00:11:28,720 --> 00:11:31,320 But there's certain types of workouts that I think are 190 00:11:31,320 --> 00:11:35,280 really, really helpful if you want to kind of break out of the 191 00:11:35,280 --> 00:11:40,160 rut of what your standard paces are and really get into kind of 192 00:11:40,160 --> 00:11:41,880 next level of what you're capable of. 193 00:11:43,000 --> 00:11:44,240 Yeah. I mean, I'd love to hear about 194 00:11:44,240 --> 00:11:46,040 it, but let me backtrack just a little bit. 195 00:11:46,040 --> 00:11:48,400 When you're saying that, you know, there's two ways of 196 00:11:48,400 --> 00:11:50,960 incorporating the speed training and one of them would be during 197 00:11:50,960 --> 00:11:54,880 the gap of not having a marathon and basically you're talking 198 00:11:54,880 --> 00:11:57,000 about that being when you do your base mileage. 199 00:11:57,000 --> 00:12:01,200 So with that, will you continue just doing base miles and then 200 00:12:01,200 --> 00:12:03,280 sprinkle that in? Is that what you're talking 201 00:12:03,280 --> 00:12:05,640 about? So let's say you have a two or 202 00:12:05,640 --> 00:12:08,600 three month gap between blocks of marathon training. 203 00:12:09,840 --> 00:12:12,120 A lot of people what wonder what to do in that that time. 204 00:12:13,760 --> 00:12:16,640 I think if you what's yeah you have two or three months you can 205 00:12:16,640 --> 00:12:18,160 do like a mini training cycle in there. 206 00:12:18,400 --> 00:12:21,480 You could you take your two weeks of rest after your your 207 00:12:21,480 --> 00:12:24,760 marathon. Then you do let's say maybe 208 00:12:24,760 --> 00:12:28,320 three weeks of base building. Get your mileage back up to a 209 00:12:28,320 --> 00:12:32,840 level that is good for you and then you could do about a month 210 00:12:33,000 --> 00:12:37,960 of of mile to 5K focus speed training and then maybe cap that 211 00:12:37,960 --> 00:12:40,840 off with with a mile race or a 5K race. 212 00:12:41,520 --> 00:12:44,560 I actually kind of just did this and and in the fall a lot of 213 00:12:44,560 --> 00:12:46,680 folks do this. So I ran Chicago in early 214 00:12:46,680 --> 00:12:52,960 October and then I ran a Turkey Trot 5K in late November after I 215 00:12:52,960 --> 00:12:55,880 took my two weeks off. After Chicago rebuilt my base, 216 00:12:56,040 --> 00:12:59,640 trained for three or four weeks before the Turkey Trot getting 217 00:12:59,640 --> 00:13:01,600 ready for that 5K. And then I raced the 5K. 218 00:13:02,760 --> 00:13:06,360 Now I still have more time until my next marathon, but this 219 00:13:06,360 --> 00:13:09,000 period between race, this is a great time. 220 00:13:09,440 --> 00:13:13,040 Focus on your speed if you have that window of opportunity 221 00:13:13,040 --> 00:13:15,840 available. The other thing is if you're 222 00:13:16,280 --> 00:13:18,800 only doing like 1 marathon a year, like for example, I ran 223 00:13:18,800 --> 00:13:23,640 Chicago last fall. If I do a marathon in 2024, it's 224 00:13:23,960 --> 00:13:26,200 probably going to be New York next fall. 225 00:13:26,320 --> 00:13:28,960 But I'm not going to do a marathon this spring, so I'm 226 00:13:28,960 --> 00:13:32,440 going to take the six months this spring to focus on shorter 227 00:13:32,440 --> 00:13:34,880 distances. I'm going to probably race 228 00:13:34,880 --> 00:13:38,000 nothing longer than a 10K because I know I want to get 229 00:13:38,000 --> 00:13:41,360 faster in this six months before I go back to the marathon next 230 00:13:41,360 --> 00:13:42,760 fall. OK. 231 00:13:42,760 --> 00:13:44,520 I love it. Thank you for explaining that. 232 00:13:44,800 --> 00:13:47,160 And then, yes, I would love to hear about the workouts. 233 00:13:47,600 --> 00:13:51,680 For those who have not listened to the podcast where we talked 234 00:13:51,680 --> 00:13:56,000 about the six phases of marathon training, you know a lot of a 235 00:13:56,280 --> 00:13:59,680 lot of people will probably be like, wait a minute, I am doing 236 00:13:59,680 --> 00:14:02,880 workouts for the marathon. So how are they different than 237 00:14:02,880 --> 00:14:05,360 the ones that you're going to tell us about for the mile? 238 00:14:05,360 --> 00:14:08,600 Because I know in your six phases you have a marathon 239 00:14:08,600 --> 00:14:10,640 specific workouts. Maybe you can talk about the 240 00:14:11,240 --> 00:14:16,800 difference a little bit. So in my typical marathon 241 00:14:16,800 --> 00:14:19,800 training programs, I do include what's called a speed 242 00:14:19,800 --> 00:14:22,560 development phase. And this is not really what I'm 243 00:14:22,560 --> 00:14:24,720 talking about though here on this podcast. 244 00:14:24,720 --> 00:14:28,160 So my normal speed development phase for marathoners includes 245 00:14:28,160 --> 00:14:31,080 workouts that are 5K to 10K pace. 246 00:14:31,400 --> 00:14:36,320 And you know, this could be things like 800 meters at 5K to 247 00:14:36,320 --> 00:14:41,720 10K pace. Repeats, it could be kilometers 248 00:14:41,800 --> 00:14:44,280 at that pace. It could even be miles at that 249 00:14:44,280 --> 00:14:46,600 pace. Could be something like 3 * a 250 00:14:46,600 --> 00:14:50,760 mile at 10K pace. That's a great speed workout for 251 00:14:50,760 --> 00:14:52,080 when you're training for a marathon. 252 00:14:52,480 --> 00:14:57,480 The the length of these intervals is long, you know 253 00:14:57,480 --> 00:15:01,800 they're they're over 3 minutes, probably 3 to 3 to 8 minutes 254 00:15:01,960 --> 00:15:06,000 depending on what it is and the intensity is 80%. 255 00:15:06,240 --> 00:15:10,960 Maybe it's a good it's AVO 2 Max style workout. 256 00:15:10,960 --> 00:15:16,480 It it really it. It it's pretty high intensity 257 00:15:16,480 --> 00:15:19,720 workout, it does a good deal of good for you, but it's 258 00:15:19,720 --> 00:15:21,760 definitely still an endurance building workout. 259 00:15:21,760 --> 00:15:25,120 It's not necessarily a speed building workout. 260 00:15:25,240 --> 00:15:29,200 It's good if you're training for the marathon and it's and it's 261 00:15:29,480 --> 00:15:32,320 it prepares you for doing the longer runs and the longer tempo 262 00:15:32,320 --> 00:15:36,120 runs that are going to come during that speed building 263 00:15:36,120 --> 00:15:38,000 phase. I also give people short and 264 00:15:38,000 --> 00:15:43,040 fast tempo runs, so things like a 20 minute or three mile tempo 265 00:15:43,320 --> 00:15:47,320 at galactic threshold to half marathon pace, so pretty fast, 266 00:15:47,320 --> 00:15:50,080 compose like good, deal faster than marathon pace. 267 00:15:50,280 --> 00:15:53,960 But then as the athlete gets closer to the marathon, I 268 00:15:53,960 --> 00:15:57,440 generally have start giving them more specific workouts, things 269 00:15:57,760 --> 00:16:01,160 exactly at marathon pace or just a little bit faster, and I find 270 00:16:01,160 --> 00:16:05,640 that that works best. However, I think it's really 271 00:16:05,640 --> 00:16:11,320 helpful for athletes to do what I would call true speed training 272 00:16:11,320 --> 00:16:17,160 at least once a year. So one way to do this is to take 273 00:16:18,280 --> 00:16:23,440 five weeks of time to train as if you are a Miller. 274 00:16:23,880 --> 00:16:26,720 This is something that most adult runners, unless you ran 275 00:16:26,720 --> 00:16:29,640 high school or or college, probably never really done. 276 00:16:30,520 --> 00:16:36,120 And to do this, you would run workouts that are going to 277 00:16:36,120 --> 00:16:38,880 prepare you to run the fastest mile that you've ever run. 278 00:16:40,720 --> 00:16:43,360 The two main types of workouts that that I've included in this 279 00:16:43,360 --> 00:16:49,640 program I've created are short fast interval workouts at your 280 00:16:49,640 --> 00:16:54,600 mile race pace that have a a very generous rest full recovery 281 00:16:54,600 --> 00:16:56,840 rest. But these are short intervals. 282 00:16:56,880 --> 00:17:00,320 Things like 200 meter repeats, 300m repeats, 400 meter repeats 283 00:17:00,760 --> 00:17:05,200 at at your mile pace. For most folks, you may have not 284 00:17:05,240 --> 00:17:07,400 ever really even run this fast before in a workout. 285 00:17:09,040 --> 00:17:13,200 The second type of workout that I included in the in the program 286 00:17:13,200 --> 00:17:16,960 is a weekly fart. Lick and fart licks are one of 287 00:17:16,960 --> 00:17:21,680 my favorite types of workouts. They're fairly unstructured and 288 00:17:21,680 --> 00:17:23,640 you're meant to run them by feel. 289 00:17:24,079 --> 00:17:30,680 It could be something like a five mile run with the middle 3 290 00:17:30,680 --> 00:17:36,680 miles at you're alternating between one minute fast and one 291 00:17:36,680 --> 00:17:40,240 minute slow. That's a fantastic workout for 292 00:17:40,240 --> 00:17:43,520 getting you out of your comfort zone, learning how much you can 293 00:17:43,520 --> 00:17:48,040 push yourself, and getting a feel for what it feels like to 294 00:17:48,040 --> 00:17:52,400 run hard, recover, run hard, recover and and learn, yeah, 295 00:17:52,400 --> 00:17:56,040 what you're capable of with those types of workouts. 296 00:17:56,040 --> 00:17:59,800 I don't really give specific paces, but the intent is that 297 00:17:59,800 --> 00:18:03,960 you want to run them somewhere between your 5K pace and your 298 00:18:03,960 --> 00:18:06,040 one mile pace for that fast minute. 299 00:18:06,520 --> 00:18:09,880 And then for the recovery run you try to figure out like what 300 00:18:09,880 --> 00:18:13,400 you're capable of. So if if you're going fast in 301 00:18:13,400 --> 00:18:15,920 the fast minute, you go kind of slow in the slow minute. 302 00:18:16,160 --> 00:18:18,240 If you're not going as fast in the fast minute, you can go a 303 00:18:18,240 --> 00:18:19,600 little faster in the slow minute. 304 00:18:19,800 --> 00:18:23,520 But these are fun workouts to experiment with and really 305 00:18:23,520 --> 00:18:26,000 figure out how much you can push yourself. 306 00:18:27,000 --> 00:18:30,480 They build a lot of confidence when it comes to then either 307 00:18:30,480 --> 00:18:34,840 running a mile like I have at the end of my program and trying 308 00:18:34,840 --> 00:18:38,120 to run the fastest you've ever had or just you know, in your 309 00:18:38,120 --> 00:18:42,200 next race because it's a type of workout where you really 310 00:18:42,200 --> 00:18:44,200 shouldn't be working. Looking at your watch too much, 311 00:18:44,200 --> 00:18:46,760 you're you're not just trying to hit splits, you're trying to 312 00:18:46,760 --> 00:18:52,240 listen to your your body and how you feel and do your best just 313 00:18:52,240 --> 00:18:56,360 based on how you feel. So those two types of workouts, 314 00:18:56,360 --> 00:18:58,760 short, fast, interval workouts combined with a weekly fart 315 00:18:58,760 --> 00:19:04,400 lick, If you did that for about a month, you'd be prepared to I 316 00:19:04,480 --> 00:19:06,920 I would say 90% of the folks listening to this. 317 00:19:07,280 --> 00:19:10,800 And if if you never have focused on speed before after doing 318 00:19:10,800 --> 00:19:14,360 that, you'd most likely set APR in the mile. 319 00:19:15,760 --> 00:19:19,360 And yeah, it's pretty cool thing to do, very different from 320 00:19:19,360 --> 00:19:21,000 marathoners. I love it. 321 00:19:21,000 --> 00:19:23,920 Music to my ears. I love effort based runs where 322 00:19:23,920 --> 00:19:25,640 you don't really have to pay attention to your watch a lot. 323 00:19:26,240 --> 00:19:29,880 So you were saying that the marathon specific, you know 8 324 00:19:29,880 --> 00:19:33,200 hundreds and up are for endurance building. 325 00:19:33,440 --> 00:19:37,240 Can you maybe explain to us scientifically what happens to 326 00:19:37,240 --> 00:19:38,680 your body? We know that confidence 327 00:19:38,680 --> 00:19:42,320 builders, but what happens to our body, muscles or whatever 328 00:19:42,360 --> 00:19:46,240 when we run these shorter, faster workouts? 329 00:19:47,040 --> 00:19:50,600 Yeah so the shorter and faster ones which which are deviation 330 00:19:50,600 --> 00:19:53,680 from my standard marathon plan but but something that I think 331 00:19:54,120 --> 00:19:56,560 those listening to they should incorporate this at least once a 332 00:19:56,560 --> 00:20:01,600 year. These are these are different 333 00:20:01,720 --> 00:20:04,560 than than marathon specific workouts. 334 00:20:04,840 --> 00:20:08,040 They so that the fast repetitions the the fast 335 00:20:08,040 --> 00:20:10,400 intervals 2 hundreds, three hundreds, 4/4 hundreds on the 336 00:20:10,400 --> 00:20:12,240 track. These are more what you might. 337 00:20:12,600 --> 00:20:15,040 Consider a neuromuscular type of workout. 338 00:20:15,520 --> 00:20:20,360 They they train your your body to run fast. 339 00:20:20,360 --> 00:20:22,600 They train your nervous system to fire fast. 340 00:20:22,960 --> 00:20:28,000 They are not an aerobic workout in the way that longer intervals 341 00:20:28,000 --> 00:20:30,760 are. Marathon training is mostly an 342 00:20:30,760 --> 00:20:35,200 aerobic activity. It's probably like 99% aerobic, 343 00:20:35,800 --> 00:20:39,360 but these shorter faster workouts they they train 344 00:20:39,360 --> 00:20:41,680 something different. They train your body to actually 345 00:20:41,680 --> 00:20:45,480 move fast and and run more efficiently. 346 00:20:47,200 --> 00:20:51,080 You can this your at your top speed is going to be your 347 00:20:51,080 --> 00:20:53,680 limiting factor when it comes to any distance race. 348 00:20:54,640 --> 00:20:59,480 So the the more you can push your top speed higher, the more 349 00:20:59,520 --> 00:21:02,720 than your aerobic system can help power you to. 350 00:21:02,720 --> 00:21:07,800 These longer distance race schools, the the the shorter, 351 00:21:07,800 --> 00:21:13,400 faster workouts are going to potentially create a lot more of 352 00:21:13,440 --> 00:21:16,240 hectic acid in your body. That things like 400 meters on a 353 00:21:16,240 --> 00:21:20,680 track are pretty, pretty hard. And it's it. 354 00:21:20,680 --> 00:21:25,360 It's a type of workout that most marathoners don't experiment 355 00:21:25,360 --> 00:21:30,680 with too much, but it's a crucial part of kind of your 356 00:21:30,680 --> 00:21:36,560 overall ability as an athlete to become the best athlete you can 357 00:21:36,560 --> 00:21:38,440 be. You not only need to train your 358 00:21:38,440 --> 00:21:42,200 aerobic system, which is what we mostly do in marathons, you also 359 00:21:42,200 --> 00:21:48,160 need to to train your tolerance to lactic acid and that's 360 00:21:48,360 --> 00:21:52,040 primarily your limiting factor when it comes to running fast 361 00:21:53,240 --> 00:21:57,240 tempo runs, things like that. They do push up your tolerance 362 00:21:57,240 --> 00:22:03,680 to to lactate you. You will be able to run faster 363 00:22:03,680 --> 00:22:06,000 for longer if you just do tempo runs. 364 00:22:06,440 --> 00:22:12,680 But to actually really drive up your top speed and improve your 365 00:22:12,680 --> 00:22:16,160 your running form and your running economy, the shorter, 366 00:22:16,160 --> 00:22:21,480 faster workouts are I think I think essential to include at 367 00:22:21,480 --> 00:22:24,360 least once a year. By no means do they replace the 368 00:22:24,360 --> 00:22:27,240 bulk of marathon training. Marathon training is purely 369 00:22:27,240 --> 00:22:31,560 aerobic, but like I was saying earlier, you can really only 370 00:22:31,560 --> 00:22:35,360 chase speed or endurance at the same at one time, you can't do 371 00:22:35,360 --> 00:22:38,560 both. And marathon training primarily 372 00:22:38,560 --> 00:22:42,560 chases endurance. And when you chase endurance, 373 00:22:42,600 --> 00:22:43,960 you actually diminish your speed. 374 00:22:44,040 --> 00:22:46,760 And when you chase speed, you actually diminish your your 375 00:22:46,760 --> 00:22:49,600 endurance a little bit too. So it's important to have a 376 00:22:49,600 --> 00:22:52,360 balance throughout the course of the year, not completely neglect 377 00:22:52,440 --> 00:22:56,920 the speed system. And I would say that, yeah, for 378 00:22:56,920 --> 00:23:01,920 most marathoners, it's very it's a very big opportunity for them 379 00:23:01,920 --> 00:23:04,160 to take advantage of. I love it. 380 00:23:04,160 --> 00:23:06,800 Thank you for explaining that. And I guess I'm going to ask 381 00:23:06,800 --> 00:23:10,560 you, why do you think so few coaches talk about this? 382 00:23:10,560 --> 00:23:15,520 Is it because when people sign up for training, they're not at 383 00:23:15,520 --> 00:23:17,520 that level? Or I mean even the advanced 384 00:23:17,520 --> 00:23:21,080 plans that you can find online, say with Hal Higdon, why don't 385 00:23:21,080 --> 00:23:24,320 they make them just four or five weeks longer and include 386 00:23:24,320 --> 00:23:26,640 something like that if if that really helps you? 387 00:23:28,080 --> 00:23:31,720 That's a good question. You know, I think that. 388 00:23:32,680 --> 00:23:34,400 But yeah, why don't other plans include that? 389 00:23:34,400 --> 00:23:37,400 I mean, I think because whenever you're training for a certain 390 00:23:37,400 --> 00:23:38,840 plan, you're training for a certain goal. 391 00:23:38,840 --> 00:23:44,840 I think the bigger problem is that some people just get very 392 00:23:44,840 --> 00:23:47,320 hooked on the longer distances and they don't deviate too much 393 00:23:47,320 --> 00:23:49,400 from it. I mean, one of the things that I 394 00:23:49,640 --> 00:23:53,200 always encourage my athletes to do, that the folks I work 395 00:23:53,200 --> 00:23:58,840 one-on-one with is I will say don't run more than two or three 396 00:23:58,840 --> 00:24:02,240 marathons in a row. I think that that's a not a 397 00:24:02,240 --> 00:24:06,000 great idea for your long term development as an athlete. 398 00:24:06,320 --> 00:24:10,160 I think that after two or three marathons you want to take six 399 00:24:10,160 --> 00:24:13,760 months off and run nothing longer than 1/2. 400 00:24:15,160 --> 00:24:18,600 Because if all you do is just marathon after marathon after 401 00:24:18,600 --> 00:24:22,640 marathon for years, year after year after year, you're never, 402 00:24:23,600 --> 00:24:27,760 you're never prioritizing the shorter, faster aspects of 403 00:24:27,760 --> 00:24:32,360 running and you're those all those aspects of you as an 404 00:24:32,360 --> 00:24:36,640 athlete are diminishing. But if you if you take six 405 00:24:36,640 --> 00:24:41,040 months off from marathoning after two cycles or three cycles 406 00:24:41,280 --> 00:24:44,880 just focus on like the five K, 10K maybe go up to the half, 407 00:24:45,560 --> 00:24:48,600 then you are touching on it. So I think it's more of a not 408 00:24:49,920 --> 00:24:52,080 not too much an issue with training plans it's it's more of 409 00:24:52,080 --> 00:24:57,080 an issue with just like how we look at our long term trajectory 410 00:24:57,080 --> 00:25:01,160 and running and making sure we're we're balancing you know 411 00:25:01,160 --> 00:25:03,240 working on all the different aspects that make us good 412 00:25:03,240 --> 00:25:05,880 athlete and and not neglecting them. 413 00:25:06,720 --> 00:25:09,120 That's what I would say. That makes sense, yeah. 414 00:25:09,240 --> 00:25:13,560 And especially nowadays when, you know, again, it comes down 415 00:25:13,560 --> 00:25:15,440 to us wanting to chase the marathons. 416 00:25:15,440 --> 00:25:18,400 And it's good to hear that it's healthy, probably also prevents 417 00:25:18,400 --> 00:25:22,120 some injuries to take some time off after a few marathon cycles 418 00:25:22,120 --> 00:25:24,520 and make sure everything is really, truly healthy. 419 00:25:25,120 --> 00:25:28,880 So with that said, can you please provide us with just a 420 00:25:28,880 --> 00:25:31,640 brief overview of the key components of your speed 421 00:25:31,640 --> 00:25:37,400 training program that you've created and how you can ensure 422 00:25:37,400 --> 00:25:41,040 that marathoners are then if they take that into the 423 00:25:41,040 --> 00:25:44,240 beginning stages of their training program, how they can 424 00:25:44,240 --> 00:25:47,800 balance the training with the overall marathon preparation? 425 00:25:48,480 --> 00:25:51,880 Yeah, sure. So yeah, I created a a program, 426 00:25:51,880 --> 00:25:53,440 it's called Run Your Fastest Mile. 427 00:25:53,680 --> 00:25:57,120 It's a five week program that over the course of five weeks is 428 00:25:57,120 --> 00:25:59,840 going to get you ready to run your fastest mile. 429 00:25:59,840 --> 00:26:03,760 And I would honestly say just from experience, I've, I've 430 00:26:04,160 --> 00:26:06,560 given this to over 20 of the athletes. 431 00:26:06,560 --> 00:26:08,960 I coach one-on-one and I've had other folks follow it. 432 00:26:09,640 --> 00:26:13,360 Literally over 90% of marathoners PR in this after 433 00:26:13,360 --> 00:26:16,880 following this, and I know that sounds crazy, but the the 434 00:26:16,880 --> 00:26:20,720 marathon? Sorry, the The speed of most 435 00:26:20,720 --> 00:26:23,880 adult marathoners is so underdeveloped that if you just 436 00:26:23,880 --> 00:26:27,520 focus on it for a month, most you know it. 437 00:26:28,960 --> 00:26:32,440 Most folks, if they're in good shape and focus on this for a 438 00:26:32,440 --> 00:26:35,000 month, can PR. If you ran in high school and 439 00:26:35,000 --> 00:26:37,160 college and have like a great mile time, you know you're 440 00:26:37,200 --> 00:26:39,160 probably going to need to do a bit more work to get back there. 441 00:26:39,160 --> 00:26:42,400 But for for the 90% of folks listening to this who've never 442 00:26:42,400 --> 00:26:44,520 really focused on it, like you're going to run a great 443 00:26:44,520 --> 00:26:48,080 mile, really impress yourself and it's going to help push your 444 00:26:48,080 --> 00:26:51,880 speed into that next level so that when you go run your next 445 00:26:51,880 --> 00:26:54,560 half your marathon, you can chase a faster time. 446 00:26:55,800 --> 00:26:58,280 A lot of folks are like, oh, I want to be Qi need you to get 15 447 00:26:58,280 --> 00:27:01,000 minutes faster. You know, this is a great thing 448 00:27:01,000 --> 00:27:05,720 to do to help you get faster before you then try to, you 449 00:27:05,720 --> 00:27:11,080 know, run that faster marathon. Like I said, there's a there's a 450 00:27:11,080 --> 00:27:13,360 short fast interval workout every week. 451 00:27:13,960 --> 00:27:16,560 It's could be a track. This ideally would be a track 452 00:27:16,560 --> 00:27:20,360 workout, but you could do it on a bike path or any measured, any 453 00:27:20,360 --> 00:27:24,080 measured area. Things like 200 meters, 300 454 00:27:24,080 --> 00:27:27,800 meters, 400 meters at your mile race pace and then a weekly fart 455 00:27:27,800 --> 00:27:32,160 like things like one minute on, one minute off, 2 minutes on, 456 00:27:32,280 --> 00:27:35,520 one minute off. That kind of thing and combined 457 00:27:35,520 --> 00:27:40,680 with a weekly long run. And after you do this for for 458 00:27:40,680 --> 00:27:43,240 four weeks, you kind of go go into a little bit of a taper 459 00:27:43,240 --> 00:27:46,880 week that prepares you to run your fastest mile and then you 460 00:27:46,880 --> 00:27:51,000 go to a local track or a bike path and or sign up for a race 461 00:27:51,000 --> 00:27:53,920 if if there's one around and and do your best and see what you 462 00:27:53,920 --> 00:28:00,600 can do, it's in terms of incorporating it into your your 463 00:28:00,600 --> 00:28:03,920 marathon training. If you are preparing for spring 464 00:28:03,920 --> 00:28:07,640 marathon right now and you've already started to do some base 465 00:28:07,640 --> 00:28:09,680 building, you know you're you're running easy. 466 00:28:09,680 --> 00:28:10,920 You're building your mileage back up. 467 00:28:11,520 --> 00:28:15,920 If you want to take a little bit of a deviation from the standard 468 00:28:15,920 --> 00:28:20,280 marathon speed workouts, this would be a great thing to plug 469 00:28:20,280 --> 00:28:23,440 into your training. Instead, we're still far enough 470 00:28:23,440 --> 00:28:27,600 away from spring marathons where you can you could do four or 471 00:28:27,600 --> 00:28:30,360 five weeks of mile based training, really work on getting 472 00:28:30,360 --> 00:28:34,000 faster and then once we get into, you know, further into the 473 00:28:34,000 --> 00:28:37,720 new year, you can get your two or three months of specific 474 00:28:37,720 --> 00:28:41,320 marathon tempos and long runs before your race. 475 00:28:41,960 --> 00:28:46,240 So I think I think it's a great thing to do. 476 00:28:46,800 --> 00:28:49,160 I'm actually focusing on this myself. 477 00:28:49,240 --> 00:28:53,200 And yeah, I found a lot of success with plugging this into 478 00:28:53,200 --> 00:28:54,800 my marathoners training programs. 479 00:28:54,920 --> 00:28:59,960 I think it's it's a great way to break out of a rut and get you 480 00:28:59,960 --> 00:29:03,120 into kind of that next area of speed that you want to be in. 481 00:29:05,480 --> 00:29:08,160 If if anyone listening is interested in the program, it's 482 00:29:08,160 --> 00:29:10,000 it's on my website nightandruns.com. 483 00:29:10,000 --> 00:29:12,560 And I actually have a special promo code for listeners. 484 00:29:12,840 --> 00:29:18,560 If you just use Code Podcast, you can save 50% on my Run Your 485 00:29:18,560 --> 00:29:23,160 Fastest Mile training program. In that training program, what 486 00:29:23,160 --> 00:29:25,440 does it entail? Can people just implement that 487 00:29:25,440 --> 00:29:28,480 on their own or do they need to have a coach? 488 00:29:29,320 --> 00:29:32,480 Nope. It's so you can you can download 489 00:29:32,480 --> 00:29:35,240 it and and implement it on your own. 490 00:29:35,400 --> 00:29:38,800 People who who you've got the program, you'll also be able to 491 00:29:38,800 --> 00:29:41,600 join my community. So you can you can ask questions 492 00:29:41,600 --> 00:29:44,360 in there and and I'll help support you if you need it along 493 00:29:44,360 --> 00:29:46,280 the way. But it's a it's a self-directed 494 00:29:46,280 --> 00:29:49,200 program that that you can you can incorporate into your own 495 00:29:49,200 --> 00:29:51,240 training. There's different mileage 496 00:29:51,240 --> 00:29:53,880 options depending on where you're at with your weekly 497 00:29:53,880 --> 00:29:55,960 mileage and you can also edit it as well. 498 00:29:57,440 --> 00:29:59,320 There's videos in there explaining how to do all the 499 00:29:59,320 --> 00:30:02,920 different types of workouts. And there's a couple of that's 500 00:30:02,920 --> 00:30:05,040 kind of cool question in areas where at the beginning of it you 501 00:30:05,040 --> 00:30:07,960 can submit like what your goals are for this program to me. 502 00:30:08,280 --> 00:30:11,360 You know, I'll read them, give feedback if you request it. 503 00:30:11,640 --> 00:30:13,600 And then at the end of the program too, you can let me know 504 00:30:13,600 --> 00:30:17,720 how the race won. And yeah, I'd love to hear how 505 00:30:17,720 --> 00:30:21,080 your progress went over the course of of the training and 506 00:30:21,080 --> 00:30:22,520 and if you got the benefit out of it. 507 00:30:23,760 --> 00:30:27,880 Yeah, like I said that. I mean I I remember 2 summers 508 00:30:27,880 --> 00:30:32,440 ago when I first came up with this idea I gave this program to 509 00:30:32,440 --> 00:30:36,920 about a dozen of my one-on-one athletes in the summer and I kid 510 00:30:36,920 --> 00:30:39,080 you not every single one of them PRD in the mile. 511 00:30:39,080 --> 00:30:42,720 I I couldn't believe it. That's how underdeveloped the 512 00:30:42,840 --> 00:30:46,200 the the speed is in most marathoners. 513 00:30:46,880 --> 00:30:48,800 I love it. I love always discovering 514 00:30:48,800 --> 00:30:52,200 something that can, you know, make our runs faster if that's 515 00:30:52,200 --> 00:30:54,120 what we want to do. And I appreciate you sharing 516 00:30:54,120 --> 00:30:57,560 that with us. And I will link that in our show 517 00:30:57,560 --> 00:30:59,640 notes. And Chris, thank you so much for 518 00:30:59,640 --> 00:31:01,640 speaking with me. Yeah, you're welcome. 519 00:31:01,640 --> 00:31:08,400 Thanks for having. Me on Thank you so much, Chris, 520 00:31:08,400 --> 00:31:12,040 for speaking with us. It was very insightful to hear 521 00:31:12,040 --> 00:31:16,240 how this fast mileage training can be incorporated even if you 522 00:31:16,240 --> 00:31:20,400 are on a marathon training plan. I will try my best to do the 523 00:31:20,400 --> 00:31:25,360 same and we'll we'll see. We'll see how it goes, Brad, 524 00:31:25,360 --> 00:31:28,800 what do you think about running fast miles and sprinkling that 525 00:31:28,800 --> 00:31:30,840 into your training every once in a while? 526 00:31:31,640 --> 00:31:34,560 Yeah, I think it's a great idea. I mean the proof is in the 527 00:31:34,560 --> 00:31:37,160 pudding, Sir. Say, I'm sure you know, the 528 00:31:37,160 --> 00:31:41,040 research shows it, but if you want to run faster miles, but 529 00:31:41,040 --> 00:31:44,880 you running a set distance, it's going to be really hard to run 530 00:31:44,880 --> 00:31:47,840 faster when your body's really used to going the same speed. 531 00:31:48,080 --> 00:31:52,120 But if you chop that down to a short distance and you can push 532 00:31:52,120 --> 00:31:55,560 yourself harder and get used to that faster speed, then it can 533 00:31:55,680 --> 00:31:57,800 translate back to the longer distances. 534 00:31:58,080 --> 00:32:01,280 It makes sense when you say it like that and incorporating 535 00:32:01,280 --> 00:32:05,640 training and also like how these two types of exercises kind of 536 00:32:05,720 --> 00:32:11,280 get you out of that monotony of the normal longer marathon pace 537 00:32:11,280 --> 00:32:13,720 runs. And if anyone else listening 538 00:32:13,720 --> 00:32:15,720 gives it a try, let us know how it goes. 539 00:32:15,720 --> 00:32:17,720 Yeah, let us know how it goes for you. 540 00:32:18,160 --> 00:32:19,920 And of course, let Chris know too. 541 00:32:19,960 --> 00:32:23,080 If this is training that works for you, I'm sure he would 542 00:32:23,080 --> 00:32:26,600 appreciate the feedback. Yeah, and with that. 543 00:32:26,920 --> 00:32:34,000 Have a great week of running. Thanks for tuning in. 544 00:32:34,280 --> 00:32:37,080 For more information Ant Marathon running news, please 545 00:32:37,080 --> 00:32:40,960 head to www.marathonrunningpodcast.com 546 00:32:41,040 --> 00:32:42,760 and we'll be back next week.