1 00:00:00,560 --> 00:00:04,400 You're listening to episode 231 of the Marathon Running Podcast. 2 00:00:04,600 --> 00:00:07,480 In this episode, we're going to learn about negative splitting 3 00:00:07,480 --> 00:00:17,520 your marathon. This is the Marathon Running 4 00:00:17,520 --> 00:00:20,080 Podcast by Letty and Ryan from We've Got the Runs. 5 00:00:20,400 --> 00:00:23,400 Join us in our running community for weekly content that is 6 00:00:23,400 --> 00:00:27,200 motivational, educational, and inspirational, and that the 7 00:00:27,200 --> 00:00:30,040 Marathon Running Podcast take you from the starting line to 8 00:00:30,040 --> 00:00:39,000 the finish line and beyond. Hey runners and welcome to 9 00:00:39,000 --> 00:00:43,000 episode 231. My name is Letty and today I am 10 00:00:43,000 --> 00:00:45,360 hosting this podcast episode Solo. 11 00:00:45,600 --> 00:00:49,160 Ryan is not available, but that's OK because this episode 12 00:00:49,320 --> 00:00:52,560 is literally jam packed with information to help you guys 13 00:00:52,560 --> 00:00:55,600 figure out how to run these negative splits in marathons, 14 00:00:55,600 --> 00:00:58,240 which is absolutely hard to do and we're all aware of it. 15 00:00:58,480 --> 00:01:01,600 Before we hop into all of that, I have a few announcements to 16 00:01:01,600 --> 00:01:03,360 make. All of these are announcements 17 00:01:03,360 --> 00:01:05,880 about upcoming events that will be in attendance. 18 00:01:06,080 --> 00:01:08,080 Let's start with the New York City Marathon. 19 00:01:08,240 --> 00:01:11,280 The New York City Marathon takes place on November 3rd and 20 00:01:11,280 --> 00:01:14,320 obviously New York the marathon Running podcast will be at the 21 00:01:14,320 --> 00:01:17,920 Expo at a slot where we will interview runners and that's 22 00:01:17,920 --> 00:01:22,240 going to be on November 2nd. For timing and exact information 23 00:01:22,240 --> 00:01:25,840 in regards to that, please check our Instagram, we hope to see 24 00:01:25,840 --> 00:01:28,200 you there. Also, the Marathon Running 25 00:01:28,200 --> 00:01:31,320 Podcast has partnered up with the European Athletics 26 00:01:31,320 --> 00:01:34,960 Association and we will be in attendance at the European 27 00:01:34,960 --> 00:01:38,320 Running Business Conference which takes place in Athens, 28 00:01:38,320 --> 00:01:41,200 Greece from November 8th through November 10th. 29 00:01:41,440 --> 00:01:44,360 It's an amazing conference for all people that work in the 30 00:01:44,360 --> 00:01:47,480 running industry. And following that conference 31 00:01:47,480 --> 00:01:50,600 will be the Athens Marathon on Sunday, November 11th. 32 00:01:50,800 --> 00:01:54,040 So if you are planning on attending either the European 33 00:01:54,040 --> 00:01:57,960 Running Business Conference or the Athens Marathon, find us, 34 00:01:57,960 --> 00:02:00,160 let us know, contact us via Instagram. 35 00:02:00,320 --> 00:02:04,160 We would love to talk to you. I am so super excited to attend 36 00:02:04,160 --> 00:02:06,240 this conference as well as the marathon. 37 00:02:06,240 --> 00:02:07,640 I mean, it's the original marathon. 38 00:02:07,840 --> 00:02:09,759 I don't think it can get any better than that. 39 00:02:10,039 --> 00:02:12,720 And since we're announcing our partnerships, I'm also going to 40 00:02:12,720 --> 00:02:14,640 mention that we are going to be attending. 41 00:02:16,600 --> 00:02:19,560 So Next up, the Marathon Running Podcast is super excited to 42 00:02:19,560 --> 00:02:22,240 announce our partnership with the Boston Run Show. 43 00:02:22,440 --> 00:02:25,920 The Boston Run Show is an annual event which will take place next 44 00:02:25,920 --> 00:02:32,000 on March 1st and March 2nd, 2025 at the BCEC in Seaport Boston, 45 00:02:32,000 --> 00:02:35,120 which is an exhibition hall. There will be hundreds of brands 46 00:02:35,120 --> 00:02:37,080 and speakers. You'll even find Des Linden and 47 00:02:37,080 --> 00:02:39,120 MEB there. We'll be there as well 48 00:02:39,120 --> 00:02:41,040 conducting interviews with the attendees. 49 00:02:41,200 --> 00:02:43,960 We're very excited and we have a code for you guys for free 50 00:02:43,960 --> 00:02:48,480 tickets, which is using MRP when you sign up at the Boston 51 00:02:48,480 --> 00:02:52,080 runshow.com. Again, the code is MRP, which 52 00:02:52,080 --> 00:02:53,880 stands for Marathon Running Podcast. 53 00:02:53,880 --> 00:02:56,600 So mark your calendars and we hope to see you there. 54 00:02:56,800 --> 00:03:00,160 All right, so last but definitely not least, I wanted 55 00:03:00,160 --> 00:03:03,440 to announce that I've become an ambassador of the LA Marathon. 56 00:03:03,680 --> 00:03:06,760 If you guys are regular podcast listeners, you know how much I 57 00:03:06,760 --> 00:03:10,920 love the city of Lala is my favorite city in the world and 58 00:03:10,920 --> 00:03:14,840 the LA Marathon was my first marathon that I ran when I first 59 00:03:14,840 --> 00:03:19,080 moved down there in 2009. And it was definitely not one 60 00:03:19,080 --> 00:03:21,520 that disappointed. It's a big race. 61 00:03:21,800 --> 00:03:24,280 I actually don't understand how it's not a major yet because it 62 00:03:24,280 --> 00:03:26,760 has all these components that you look for when you run a big 63 00:03:26,760 --> 00:03:29,040 city marathon. It was beautiful. 64 00:03:29,040 --> 00:03:31,960 The course is beautiful, the organizers are amazing. 65 00:03:32,560 --> 00:03:35,120 Everything about that race. It's just, I don't know. 66 00:03:35,120 --> 00:03:36,600 I don't know how you could not like that race. 67 00:03:36,720 --> 00:03:39,840 But anyway, if you guys are looking for a race, this race 68 00:03:39,840 --> 00:03:44,920 takes place on March 16th, 2025 and I have a discount code for 69 00:03:44,920 --> 00:03:51,400 you guys which is 2025 Letty 10. I will put that code down in the 70 00:03:51,400 --> 00:03:53,680 show notes as well as the link to LA Marathon. 71 00:03:53,680 --> 00:03:55,640 And that's it for all these announcements. 72 00:03:55,640 --> 00:03:58,520 Thanks for sticking with me and let's move on to the substance 73 00:03:58,520 --> 00:04:00,640 of this podcast. Negative splitting a marathon is 74 00:04:00,640 --> 00:04:02,480 something that is difficult for anyone. 75 00:04:02,560 --> 00:04:04,800 If you think about it, it's something that's actually 76 00:04:04,800 --> 00:04:08,120 unnatural because you start an activity with a lot of energy 77 00:04:08,360 --> 00:04:12,600 and as the day goes on, as the hours tick by, that energy goes 78 00:04:12,600 --> 00:04:15,040 away and things get harder and your body fatigues. 79 00:04:15,240 --> 00:04:17,760 So negative swelling. A marathon takes a different 80 00:04:17,760 --> 00:04:19,640 approach. I've been chasing that approach 81 00:04:19,640 --> 00:04:22,320 for a really, really long time because there's a fine line 82 00:04:22,320 --> 00:04:26,720 between running a marathon too fast at the outset or running a 83 00:04:26,720 --> 00:04:29,640 marathon and then having too much energy left at the end, 84 00:04:29,640 --> 00:04:31,920 meaning that you could have done the whole thing faster. 85 00:04:32,160 --> 00:04:34,960 So for that reason, we talked to a run coach. 86 00:04:34,960 --> 00:04:38,520 And this run coach, by the way, is also an ambassador for the LA 87 00:04:38,560 --> 00:04:41,080 Marathon. And that's kind of how I know 88 00:04:41,080 --> 00:04:43,200 her. Her name is Nadia Ruiz and she 89 00:04:43,200 --> 00:04:47,600 focuses a lot on teaching her athletes how to negative split 90 00:04:47,800 --> 00:04:51,200 and mental coaching as well, which is not something that we 91 00:04:51,200 --> 00:04:54,080 see very often. She also puts her mouth where 92 00:04:54,080 --> 00:04:56,320 the money is. She negative splits the 93 00:04:56,320 --> 00:05:01,200 marathons that she races and she does so very nicely, which is 94 00:05:01,200 --> 00:05:03,200 why I approached her in the 1st place. 95 00:05:03,200 --> 00:05:05,200 Anyway, she'll tell you the rest herself. 96 00:05:05,200 --> 00:05:08,080 Without any further ado, I'm now going to play my conversation 97 00:05:08,080 --> 00:05:15,040 with Nadia Ruiz. All right, so I'm on here with 98 00:05:15,040 --> 00:05:17,480 run coach Nadia Ruiz. Nadia, thank you so much for 99 00:05:17,480 --> 00:05:20,120 joining me today. Thank you so much for having. 100 00:05:20,120 --> 00:05:21,560 Me. Yes, of course. 101 00:05:21,560 --> 00:05:25,440 And congratulations to you. You recently ran the Chicago 102 00:05:25,440 --> 00:05:27,520 Marathon. You did great. 103 00:05:27,560 --> 00:05:30,920 And most importantly, you finished the race with a smile 104 00:05:30,920 --> 00:05:34,520 and negative split, which is pretty much unachievable for 105 00:05:34,520 --> 00:05:37,840 most runners, which is why we're bringing you on here. 106 00:05:37,840 --> 00:05:41,760 But yeah, first congratulations. Thank you, thank you. 107 00:05:42,160 --> 00:05:44,880 It was a wonderful experience to come back to Chicago. 108 00:05:44,880 --> 00:05:49,520 It was my 4th Chicago finish, but it's been almost a decade. 109 00:05:49,520 --> 00:05:51,440 This is how I was back there racing. 110 00:05:51,440 --> 00:05:53,160 So it was really nice to to go back. 111 00:05:53,760 --> 00:05:55,480 Yeah, and you kind of do that, right, because you're also 112 00:05:55,480 --> 00:05:58,000 pacing your dad a lot. So you have a lot of races. 113 00:05:58,240 --> 00:06:02,000 You have a very balanced running life because you do some races 114 00:06:02,000 --> 00:06:05,280 fast and then other ones you just really do for the enjoyment 115 00:06:05,280 --> 00:06:07,280 of them. Definitely, yes. 116 00:06:07,280 --> 00:06:09,880 That's kind of how I have maintained the longevity in the 117 00:06:09,880 --> 00:06:13,040 sport, but also how I've been able to do what I love and race 118 00:06:13,040 --> 00:06:16,840 often. So not all of them are all out. 119 00:06:16,840 --> 00:06:19,840 I have to be really, really calculated to see which ones I'm 120 00:06:19,840 --> 00:06:22,960 going to be going at. 95 percent, 90%, Eighty percent, 121 00:06:22,960 --> 00:06:25,040 70%. Definitely. 122 00:06:25,120 --> 00:06:28,440 As they keep racing in each decade of my life, the amount of 123 00:06:28,440 --> 00:06:32,720 goal races I can target has decreased because of my running 124 00:06:32,720 --> 00:06:35,080 age. Yeah, no, absolutely. 125 00:06:35,080 --> 00:06:36,720 You've done a ton of marathons too. 126 00:06:36,960 --> 00:06:40,080 But let's hop into how you managed to get these negative 127 00:06:40,080 --> 00:06:41,520 splits. And you kind of mentioned 128 00:06:41,520 --> 00:06:44,840 earlier that you have 4 things that you hear too. 129 00:06:44,840 --> 00:06:46,960 One of them is pacing strategies. 130 00:06:46,960 --> 00:06:50,200 The other one is your fueling and hydration strategies. 131 00:06:50,400 --> 00:06:53,080 And then you remember all the things that you've done leading 132 00:06:53,080 --> 00:06:55,800 up to the race. And then another one, which is 133 00:06:55,960 --> 00:07:01,680 your reason why I think the most interesting, not most important, 134 00:07:01,680 --> 00:07:05,680 but the the hardest for us really is that pacing strategy. 135 00:07:05,720 --> 00:07:08,640 So maybe talk to us a little bit about that. 136 00:07:08,920 --> 00:07:13,440 Maybe just a general overview on how you decide which pace to go 137 00:07:13,800 --> 00:07:18,880 for and then how much slower you start running your race knowing 138 00:07:18,880 --> 00:07:22,120 that in reality you're going to speed up at the end. 139 00:07:22,920 --> 00:07:24,600 Yeah. So I actually shared that kind 140 00:07:24,600 --> 00:07:27,440 of as a prepped for our conversation because I get that 141 00:07:27,480 --> 00:07:29,680 very often the questions like how do you negative split or how 142 00:07:29,680 --> 00:07:31,840 do you even split or how do you run the course, the course 143 00:07:31,840 --> 00:07:34,600 profile. And so those four like tips that 144 00:07:34,600 --> 00:07:38,240 I shared, all of them are very important, very, very equally 145 00:07:38,240 --> 00:07:40,160 important. It's really hard to rank them, 146 00:07:40,160 --> 00:07:43,040 which is, and so with the number one was the pacing strategy, as 147 00:07:43,040 --> 00:07:47,520 you mentioned, really, really honing in what pacing strategy 148 00:07:47,520 --> 00:07:51,520 you want to run for the race basically comes from analyzing 149 00:07:51,520 --> 00:07:53,640 your potential. And that comes from analyzing 150 00:07:53,640 --> 00:07:56,520 your training log. So you have to look at your 151 00:07:56,520 --> 00:07:59,680 marathon training block, whether it's three months long for a 152 00:07:59,680 --> 00:08:02,280 marathon focus, if it's six months long, because you're just 153 00:08:02,280 --> 00:08:05,440 starting from a with your base training, you look at the key 154 00:08:05,440 --> 00:08:08,480 workouts, you look at the key consistency and how you're 155 00:08:08,480 --> 00:08:12,640 building that training program and see how your performance has 156 00:08:12,640 --> 00:08:15,160 changed over those five months. And you look at key kind of key 157 00:08:15,160 --> 00:08:18,360 races. If you have test race and you 158 00:08:18,360 --> 00:08:21,960 see what your potential is. And it does come with experience 159 00:08:21,960 --> 00:08:26,640 to be able to tweak that because literally, I will say it took me 160 00:08:26,640 --> 00:08:31,280 probably a minimum of 10 marathons of just failing of 161 00:08:31,280 --> 00:08:34,240 like, oh, trying to overshoot. You overshoot and you positive 162 00:08:34,240 --> 00:08:37,120 split and you burn out. It's like, why am I not hitting 163 00:08:37,120 --> 00:08:39,120 it? If potentially I feel in my head 164 00:08:39,120 --> 00:08:40,760 that I and my body that I can do this. 165 00:08:40,760 --> 00:08:44,480 So it really comes to down to like analyzing your training log 166 00:08:44,960 --> 00:08:47,800 and seeing your key performances in your in your training to 167 00:08:47,880 --> 00:08:50,200 really phone hone in on what base pace you should be 168 00:08:50,520 --> 00:08:55,320 targeting. And that takes trial and error. 169 00:08:55,520 --> 00:08:58,840 That takes experience, that takes a sharpened eye. 170 00:08:59,280 --> 00:09:04,080 And I would say any well experienced coach should be able 171 00:09:04,080 --> 00:09:06,640 to do that for you if you have a coach and that they should be 172 00:09:06,640 --> 00:09:08,360 prescribing you a pacing strategy. 173 00:09:09,080 --> 00:09:12,040 Then the final touches, as I shared on that 4th tip was 174 00:09:12,720 --> 00:09:16,480 really, really how you are mentally willing to endure that 175 00:09:16,480 --> 00:09:18,120 second-half. Because no matter what pace 176 00:09:18,120 --> 00:09:20,880 you're going, that second-half is going to be painful. 177 00:09:20,880 --> 00:09:23,000 It is going to be very uncomfortable, it is going to 178 00:09:23,000 --> 00:09:26,280 hurt. And so you have to be willing to 179 00:09:26,280 --> 00:09:30,240 accept that pain and burning sensation that you're feeling. 180 00:09:31,640 --> 00:09:34,600 OK, so much packed into that. And I know you're you're, we'll 181 00:09:34,600 --> 00:09:37,960 talk about that too. You kind of enjoy being in pain 182 00:09:37,960 --> 00:09:42,480 quite a bit more than probably. Others, yes, I think as you 183 00:09:42,480 --> 00:09:44,520 become an athlete, you just, you embrace it. 184 00:09:44,520 --> 00:09:47,400 You embrace that, that joy of that, that it almost becomes a 185 00:09:47,400 --> 00:09:51,040 high that that level of digging into that pain cave. 186 00:09:51,680 --> 00:09:55,560 And we'll talk about how you dig into that, but let me go back to 187 00:09:55,640 --> 00:09:58,840 analyzing your training logs. So for those runners listening 188 00:09:58,840 --> 00:10:02,640 that are not coached, what are the key workouts that you're 189 00:10:02,640 --> 00:10:05,440 looking for? Are you looking for threshold 190 00:10:05,440 --> 00:10:09,040 runs and what pace you were able to run those for? 191 00:10:09,040 --> 00:10:12,320 What are some things that you look for when you come up with 192 00:10:12,320 --> 00:10:14,440 that strategy? And when you do have that 193 00:10:14,440 --> 00:10:18,200 strategy, when you know what average pace you will probably 194 00:10:18,200 --> 00:10:21,880 be able to run in the marathon, how do you know what pace you 195 00:10:21,880 --> 00:10:25,280 should start with? Because normally you start with 196 00:10:25,280 --> 00:10:30,680 a pace and I want to say 75% of us end up going slower towards 197 00:10:30,680 --> 00:10:32,600 the end and just hanging on for dear life. 198 00:10:33,760 --> 00:10:36,800 Yeah, yeah, I see it very, very often. 199 00:10:36,800 --> 00:10:42,040 And again, and allow all levels. And so number one is you want to 200 00:10:42,040 --> 00:10:45,360 look at the the last two months, the last two months of your 201 00:10:45,360 --> 00:10:47,480 marathon training clock are very, very key. 202 00:10:47,840 --> 00:10:50,200 And that comes from what are your marathon workouts? 203 00:10:50,200 --> 00:10:52,040 What does your pace look like there? 204 00:10:52,320 --> 00:10:53,720 Are you hitting your target pace? 205 00:10:53,720 --> 00:10:55,360 What does your heart rate look like? 206 00:10:55,680 --> 00:10:57,880 You also want to look yes, that threshold runs are very 207 00:10:57,880 --> 00:11:00,920 important, those tempo efforts. What is your heart rate? 208 00:11:01,200 --> 00:11:04,240 Because everyone has like kind of their, their, the heart rate 209 00:11:04,320 --> 00:11:09,080 zones are pretty like pretty standard when you look at up, 210 00:11:09,240 --> 00:11:11,200 look them up on Google and look them up online. 211 00:11:11,560 --> 00:11:14,800 We as individuals will vary just slightly depending upon what's 212 00:11:14,800 --> 00:11:17,000 our Max heart rate or what's our VO2 Max. 213 00:11:17,320 --> 00:11:22,560 So just keep keeping in mind those those key long runs worth 214 00:11:22,560 --> 00:11:25,000 workouts, the tempos, the thresholds. 215 00:11:25,120 --> 00:11:28,240 And then also we tend to look like neglect looking at the easy 216 00:11:28,240 --> 00:11:29,560 runs. Like what does your heart rate 217 00:11:29,560 --> 00:11:32,600 look like on those easy runs? Are you very relaxed or are you 218 00:11:32,600 --> 00:11:35,240 not really running in those easy, easy paces? 219 00:11:35,240 --> 00:11:38,280 So I do that for myself and I do that for my athletes. 220 00:11:38,280 --> 00:11:42,840 I look at that to see what their potential physically is and then 221 00:11:42,840 --> 00:11:46,000 I will discuss as trading strategy because then you have 222 00:11:46,000 --> 00:11:49,080 to get and go into the mind because you can have perfect 223 00:11:49,320 --> 00:11:52,800 pacing strategy on paper by analyzing the numbers. 224 00:11:53,120 --> 00:11:57,320 But if the person, the person psychology isn't willing to 225 00:11:57,320 --> 00:12:01,800 commit and be calculated, that means controlled in the first 226 00:12:01,800 --> 00:12:06,320 half to stick to it and not overshoot and then be then 227 00:12:06,320 --> 00:12:08,720 committed to enduring that second-half. 228 00:12:09,120 --> 00:12:13,600 That will then help you either even split or negative split. 229 00:12:13,800 --> 00:12:17,080 So then it comes into play the person's mind like how what is 230 00:12:17,080 --> 00:12:18,840 the psychology of the athlete like? 231 00:12:19,480 --> 00:12:21,320 And that I discussed that with my athletes. 232 00:12:21,320 --> 00:12:25,280 And so if the person is really like hungry and they're like an 233 00:12:25,280 --> 00:12:28,880 animal, like I'm ready, I am ready to really endure, then I 234 00:12:28,880 --> 00:12:30,920 will be a little more aggressive with the pacing strategy. 235 00:12:31,320 --> 00:12:34,480 If let's say my athlete or myself, like I'm, I'm just not 236 00:12:34,480 --> 00:12:37,080 in the good headspace or something really going on, like 237 00:12:37,240 --> 00:12:40,000 whatever weight and stress that we have in life, like then you 238 00:12:40,000 --> 00:12:41,560 have to be a little more passive. 239 00:12:41,560 --> 00:12:43,920 So this is where you play and fine tune the strategy. 240 00:12:43,920 --> 00:12:46,240 It can be, you can start digging onto it. 241 00:12:46,240 --> 00:12:48,000 Let's just say like, let me give you some round numbers. 242 00:12:48,000 --> 00:12:51,440 If a person's goal is to break for hours and their fitness is 243 00:12:51,440 --> 00:12:53,920 there, it shows that they can do a four break the four hour 244 00:12:53,920 --> 00:12:56,480 barrier. But if they have a lot going on 245 00:12:56,600 --> 00:12:59,040 or let's say it's going to be really hot or it's going to be 246 00:12:59,040 --> 00:13:01,760 really humid, then we start to pace the strategy like let's be 247 00:13:01,760 --> 00:13:04,800 a little more conservative and start you conservative at like a 248 00:13:04,800 --> 00:13:08,160 four O 3, four O 4. And then if I know you're hungry 249 00:13:08,160 --> 00:13:10,400 and you're going to work for it, the second-half, then you go 250 00:13:10,400 --> 00:13:14,920 after it because it, I will, I will say time and time again, 251 00:13:15,800 --> 00:13:17,680 there is no such thing as banking time. 252 00:13:18,040 --> 00:13:20,600 I mean, you, you hear all the time, it's like, oh, let's go 253 00:13:20,600 --> 00:13:23,360 ahead and like put time in the bank, time in the bank, time in 254 00:13:23,360 --> 00:13:25,760 the bank. If you are going into your 255 00:13:25,760 --> 00:13:28,320 threshold or if you're going into your red, your redlining 256 00:13:28,320 --> 00:13:31,560 too soon in your marathon. That doesn't matter how much 257 00:13:31,560 --> 00:13:33,520 you're willing. And you, you could be that the, 258 00:13:33,680 --> 00:13:37,040 the mind of a, a lion, if you're already dipping too much in 259 00:13:37,040 --> 00:13:40,040 your, in the beginning, your body will shut down and, and 260 00:13:40,040 --> 00:13:41,240 it's just going to shut down on you. 261 00:13:41,240 --> 00:13:43,200 And it's like then you become frustrated at that point. 262 00:13:43,200 --> 00:13:45,800 It's the second-half. So it's really important to 263 00:13:46,160 --> 00:13:48,520 understand, like you want to stay very controlled in the 264 00:13:48,520 --> 00:13:51,000 first half and then be willing to endure in the second-half. 265 00:13:51,760 --> 00:13:53,520 Perfect. And you mentioned redlining a 266 00:13:53,520 --> 00:13:55,920 little bit. Maybe you can hop into that a 267 00:13:55,920 --> 00:13:59,400 tiny bit to explain to the listeners what that means and 268 00:13:59,400 --> 00:14:01,600 when it is that we start redlining. 269 00:14:02,680 --> 00:14:05,960 So there's two ways to find out what that line is. 1 is you can 270 00:14:05,960 --> 00:14:09,240 get lactate that testing and I can give you very, very 271 00:14:09,240 --> 00:14:11,840 technical. I don't like to be a slave to 272 00:14:11,840 --> 00:14:14,080 the numbers. And so if my athletes like they 273 00:14:14,080 --> 00:14:17,560 do get those tests and they want to, they can, you don't have to. 274 00:14:18,080 --> 00:14:22,720 I strongly, strongly believe in an athlete really honing into 275 00:14:22,720 --> 00:14:25,040 how their body feels like, what are they feeling? 276 00:14:25,200 --> 00:14:27,560 So it's like the RPE, the rate of foresee exertion. 277 00:14:27,560 --> 00:14:31,280 So when we're training for those five to six months of 278 00:14:31,400 --> 00:14:34,720 specifically for their goal race, they are really learning 279 00:14:34,720 --> 00:14:36,800 about, and this goes for myself as well. 280 00:14:36,800 --> 00:14:39,800 If you're really learning about what does this feel like? 281 00:14:39,800 --> 00:14:46,240 Does this feel like A2 an RPE of two ARPE of four of RP of 5678? 282 00:14:46,240 --> 00:14:49,400 So you really have to start honing into like, what does it 283 00:14:49,400 --> 00:14:51,320 feel? And then how does that compare? 284 00:14:51,320 --> 00:14:53,760 And if you want to then compare it to your heart rate and then 285 00:14:53,760 --> 00:14:55,920 your paces and, and what and what not. 286 00:14:55,920 --> 00:15:01,520 So that's really important to really find what that red line 287 00:15:01,520 --> 00:15:03,720 is. So again, you could do it 288 00:15:03,720 --> 00:15:05,920 through testing and lactate testing, which will give you a 289 00:15:05,920 --> 00:15:07,720 specific number and we that's trainable. 290 00:15:07,720 --> 00:15:11,720 That line is trainable so that that line will move as you 291 00:15:11,720 --> 00:15:14,560 progress in your training, whether it's in thresholds, 292 00:15:14,560 --> 00:15:21,240 tempos or or long run workouts. And then it will also maybe not 293 00:15:21,240 --> 00:15:23,800 if you're not doing a specific training program that's helping 294 00:15:23,800 --> 00:15:25,640 you actually go for performance goals. 295 00:15:27,240 --> 00:15:31,160 OK, perfect. And I, I mean I've, I'm just 296 00:15:31,160 --> 00:15:35,120 going to tell you I've negative split one race in my whole life 297 00:15:35,120 --> 00:15:37,600 and that was when I had a really good run coach and I listened to 298 00:15:37,600 --> 00:15:41,000 everything he said. What happened was that I think I 299 00:15:41,360 --> 00:15:45,640 did a 323 or something like that and I was running according to 300 00:15:45,640 --> 00:15:48,440 what he said and he had me started almost 8 minute pace and 301 00:15:48,440 --> 00:15:52,160 then work my way down and I did it and it felt great at the end 302 00:15:52,560 --> 00:15:56,800 to where it felt so great that then I started questioning, oh, 303 00:15:57,080 --> 00:16:00,880 maybe I didn't leave it all out there because why am I still not 304 00:16:00,880 --> 00:16:03,920 feeling dead? Do you question what they say 305 00:16:03,920 --> 00:16:06,000 and then you go out a little bit too hard? 306 00:16:06,200 --> 00:16:10,120 What if you feel great at 10/12/13 and then all of a 307 00:16:10,120 --> 00:16:12,400 sudden you hit the wall in your training? 308 00:16:12,400 --> 00:16:16,200 How do you know when you're going to hit that wall when you 309 00:16:16,200 --> 00:16:20,960 never really do marathon pace for more than 1012 miles? 310 00:16:22,480 --> 00:16:25,640 Well, that's where the the beauty of marathon programming 311 00:16:25,640 --> 00:16:28,400 is. So when you're coming into the 312 00:16:28,400 --> 00:16:31,680 race, you're coming in tapered, you're coming in rested. 313 00:16:31,880 --> 00:16:35,280 And so that's why the taper is effective. 314 00:16:35,280 --> 00:16:38,480 That's why the taper is necessary because if you are 315 00:16:38,480 --> 00:16:42,240 training truly to like your peak training weeks, if you are doing 316 00:16:42,240 --> 00:16:45,680 truly like the, the little stuff in like in between the weeks, 317 00:16:46,080 --> 00:16:49,400 then you're actually running a lot of your long runs on tired 318 00:16:49,400 --> 00:16:51,040 legs. And so you're supposed to be 319 00:16:51,040 --> 00:16:53,760 doing that. And that's why you're not always 320 00:16:53,760 --> 00:16:56,240 supposed to be running all of your long runs near your race 321 00:16:56,240 --> 00:16:59,320 pace because then you basically you're racing quote UN quote 322 00:16:59,320 --> 00:17:01,760 racing every weekend and then your body then becomes 323 00:17:01,760 --> 00:17:03,800 overtrained. So that's the beauty of like 324 00:17:03,800 --> 00:17:07,160 what a coach can do is they will program specifically. 325 00:17:07,240 --> 00:17:09,319 I mean, there's a periodization of your marathon programming 326 00:17:09,319 --> 00:17:11,720 where you build up and if depending on the individual too, 327 00:17:11,720 --> 00:17:14,079 like you can build up for two weeks and cut back, build up for 328 00:17:14,079 --> 00:17:17,960 three weeks, cut back. I see a lot of runners who do 329 00:17:17,960 --> 00:17:21,000 opt to run with communities, which is a really good thing for 330 00:17:21,000 --> 00:17:25,920 motivation, 100% for motivation, however, you need to run your 331 00:17:25,920 --> 00:17:28,079 own program like what your body needs. 332 00:17:28,079 --> 00:17:31,840 Nobody is your same Physiology. No one carries the same stress 333 00:17:31,840 --> 00:17:33,240 as you do. No one carries the same 334 00:17:33,240 --> 00:17:35,160 lifestyle you do. No one's going through their 335 00:17:35,160 --> 00:17:38,080 day-to-day every day. So it's really important to take 336 00:17:38,080 --> 00:17:41,680 those into account and that's why a specific workout that is 337 00:17:41,680 --> 00:17:45,080 prescribed for a whole community doesn't hit each individual the 338 00:17:45,080 --> 00:17:49,280 same way. So the that's kind of like, and 339 00:17:49,280 --> 00:17:52,560 I it takes convincing soul for my athletes once they they trust 340 00:17:52,560 --> 00:17:55,080 me and they're like, I get it. Like I don't like whenever you 341 00:17:55,080 --> 00:17:57,600 prescribe these slower race, these little paces or these 342 00:17:57,600 --> 00:17:59,880 other workouts where I'm not hitting my race pace and 343 00:17:59,880 --> 00:18:03,400 training, but then all of a sudden on race day I'm going and 344 00:18:03,400 --> 00:18:07,240 I'm and I'm actually executing like after like for their first 345 00:18:07,240 --> 00:18:11,400 Test race, they're like, I 100% trust you and I will 100% 346 00:18:11,400 --> 00:18:12,520 follow. Now everything. 347 00:18:12,720 --> 00:18:15,080 This is another thing that's really important before that 348 00:18:15,080 --> 00:18:17,520 your goal race, whatever your goal race is, it could be your 349 00:18:17,520 --> 00:18:21,200 goal race could be a 5KA10KA half a marathon, a ultra, it 350 00:18:21,200 --> 00:18:25,200 doesn't matter a triathlon. You want to have a test race. 351 00:18:25,240 --> 00:18:28,360 You want to have a practice race before your goal race. 352 00:18:28,680 --> 00:18:32,480 That is another data point that really, really, really helps to 353 00:18:32,480 --> 00:18:36,760 then see how do you respond to the stress of a race day. 354 00:18:37,000 --> 00:18:39,760 Because as we all know, as runners, when we should wake up 355 00:18:39,760 --> 00:18:42,920 on the race morning, nothing will replicate the feelings of a 356 00:18:42,920 --> 00:18:45,320 race morning versus like a training day. 357 00:18:45,600 --> 00:18:49,200 Like you're not as excited, as nervous as like there's not a 358 00:18:49,200 --> 00:18:51,920 lot of things chaotics like to work, work through. 359 00:18:52,200 --> 00:18:55,400 So it's really, really important to do a practice race because 360 00:18:55,400 --> 00:18:58,040 then you go through the emotions, you kind of like work 361 00:18:58,040 --> 00:19:00,800 it out when there's not like your eggs are not all in that 362 00:19:00,800 --> 00:19:02,080 basket because it's just practice. 363 00:19:02,080 --> 00:19:04,480 It's a practice race. And then that gives another data 364 00:19:04,480 --> 00:19:07,360 point like how do I race? It's just like a student, when 365 00:19:07,360 --> 00:19:10,040 they're there, they're learning and learning and learning in the 366 00:19:10,040 --> 00:19:12,160 classroom. And then if they take that big 367 00:19:12,160 --> 00:19:14,080 exam and they bomb it, they're like, why? 368 00:19:14,080 --> 00:19:17,560 And I, I actually knew all the information and I bombed this 369 00:19:17,560 --> 00:19:19,440 test. But what, what's the most 370 00:19:19,440 --> 00:19:21,520 important thing that that we tell our students or our 371 00:19:21,520 --> 00:19:24,520 educators are doing, telling students is take practice tests. 372 00:19:24,640 --> 00:19:27,880 You want to take practice tests to get that stress into your 373 00:19:27,880 --> 00:19:30,880 mind and automate it. And when you automate it, when 374 00:19:30,880 --> 00:19:34,440 you show up to the big day, the big dance, you're more automated 375 00:19:34,440 --> 00:19:37,160 and you can actually execute. So that execution is really 376 00:19:37,160 --> 00:19:39,840 important and that comes from practicing racing. 377 00:19:41,080 --> 00:19:46,160 OK, great. So with that, the races that you 378 00:19:46,160 --> 00:19:50,000 pick prior to a marathon, for example, are you doing a 379 00:19:50,000 --> 00:19:53,840 marathon prior to the marathon or is your test race going to be 380 00:19:53,840 --> 00:19:56,000 a different distance? And then how far out do you 381 00:19:56,000 --> 00:20:00,080 recommend that they be? Normally for most runners, the 382 00:20:00,200 --> 00:20:03,960 test race will be 1/2 marathon. I really don't advise for 383 00:20:03,960 --> 00:20:06,920 beginners or people starting out to do a test race with a 384 00:20:06,920 --> 00:20:10,320 marathon because then you're, you're just over exotic exerting 385 00:20:10,320 --> 00:20:12,480 yourself and just draining yourself for your goal race. 386 00:20:12,800 --> 00:20:16,960 If a person is a little bit more advanced, if a person is has a 387 00:20:17,080 --> 00:20:19,840 few years under their belt and they just want to like enjoy 388 00:20:19,840 --> 00:20:22,320 more marathons, they're like, OK, then I know they can control 389 00:20:22,320 --> 00:20:25,080 themselves and they can do a practice marathon and like only 390 00:20:25,080 --> 00:20:28,320 put 70% out there and then wait for their goal race and so. 391 00:20:28,520 --> 00:20:31,800 That's okay, but generally speaking for most, even if 392 00:20:31,800 --> 00:20:34,000 they're doing their first marathon or they're looking for 393 00:20:34,000 --> 00:20:36,400 to BQ or they're going to sub three or they're going to 394 00:20:36,400 --> 00:20:39,600 something, you want to try to do your test race as a as 1/2 395 00:20:39,600 --> 00:20:43,480 marathon. And then the timing will vary 396 00:20:43,480 --> 00:20:46,880 again for the individual it because some some individuals 397 00:20:46,880 --> 00:20:50,200 recover so well and so like you, they're like, is it OK if I do 398 00:20:50,200 --> 00:20:52,880 it a month before? It's like if you recover well 399 00:20:52,880 --> 00:20:55,160 and you are doing really and you've been doing so good with 400 00:20:55,160 --> 00:20:56,720 your training, then a month is OK. 401 00:20:57,080 --> 00:21:00,880 If not, maybe two months before is a really good timing because 402 00:21:00,880 --> 00:21:04,000 if you do two months before, then at least you have two 403 00:21:04,000 --> 00:21:06,920 months still to tweak your training to still push. 404 00:21:06,960 --> 00:21:10,080 Because if you're doing it basically a month before, there 405 00:21:10,080 --> 00:21:13,960 isn't really much that you can do for serious improvement in 406 00:21:13,960 --> 00:21:17,000 your marathon time. You basically want to start just 407 00:21:17,000 --> 00:21:19,920 putting the volume in and a specific focus to stay healthy 408 00:21:19,920 --> 00:21:22,920 so that you're surviving the marathon and make and able to. 409 00:21:23,160 --> 00:21:25,760 I'm not surviving the marathon, but being able to race the 410 00:21:25,760 --> 00:21:29,200 marathon. So months before for some two 411 00:21:29,200 --> 00:21:33,880 months before for others, anything sooner than that as a 412 00:21:33,880 --> 00:21:37,120 test race, you're not no longer like testing really the fitness 413 00:21:37,120 --> 00:21:40,200 for the marathon specific goal. If you're, if people are doing 414 00:21:40,200 --> 00:21:42,400 it three months, it's more so like I want like maybe a 415 00:21:42,400 --> 00:21:44,320 progress track. If it's three months before or 416 00:21:44,320 --> 00:21:47,040 four months before, now you're looking at progress in in their 417 00:21:47,040 --> 00:21:50,480 own specific training blocks. And if they really are like 418 00:21:50,520 --> 00:21:55,040 looking for more before that, they can even do a 10K test race 419 00:21:55,040 --> 00:21:58,920 before their half marathon test race because racing a 10K really 420 00:21:58,920 --> 00:22:01,520 well, that's a really good data point. 421 00:22:01,600 --> 00:22:03,920 It's really challenging to raise a 10K. 422 00:22:03,920 --> 00:22:06,760 It's not People just think like, oh, I'm just going to like, it's 423 00:22:06,760 --> 00:22:09,680 just double the 5K. And no, if you race it really 424 00:22:09,680 --> 00:22:12,040 well, you're only supposed to like slow down anywhere between 425 00:22:12,040 --> 00:22:15,040 5 to 10 seconds on average from your 5K race pace if you're 426 00:22:15,040 --> 00:22:18,560 racing the 5K well. So a lot of people are actually 427 00:22:18,560 --> 00:22:22,360 racing a 10K substantially slower because what is it is you 428 00:22:22,360 --> 00:22:26,480 are enduring that pain for double the distance. 429 00:22:26,480 --> 00:22:28,200 But you're you have to train your mind. 430 00:22:28,200 --> 00:22:30,200 You have to train your mind to accept that that kind of 431 00:22:30,200 --> 00:22:34,280 discomfort that you feel. So that's kind of 10K and half 432 00:22:34,280 --> 00:22:36,000 are really great test races for the marathon. 433 00:22:37,000 --> 00:22:39,040 OK, perfect. And I really want to talk to you 434 00:22:39,040 --> 00:22:41,720 about training the mind, but a couple more questions in regards 435 00:22:41,720 --> 00:22:46,000 to the pacing strategies. Let's talk about flat races like 436 00:22:46,000 --> 00:22:49,120 we got Chicago, we got London, we've got Berlin. 437 00:22:49,320 --> 00:22:52,560 What are your numbers that you give to your athletes trying to 438 00:22:52,560 --> 00:22:57,040 get them to negative split? So do you tell them go out at 439 00:22:57,040 --> 00:23:02,320 90% of your marathon timing or how does that work? 440 00:23:02,560 --> 00:23:05,920 And then also compare that to races like we've got New York 441 00:23:05,920 --> 00:23:08,040 coming up. How do you set the pacing 442 00:23:08,040 --> 00:23:11,360 strategies knowing that there is some hilly terrain happening? 443 00:23:12,560 --> 00:23:15,720 Yeah. So technically speaking, if you 444 00:23:15,720 --> 00:23:19,800 race the marathon at your peak performance fitness, you should 445 00:23:19,800 --> 00:23:23,360 be even splitting it or negative splitting it anywhere between 446 00:23:23,360 --> 00:23:26,320 1:00 to 2:00 minutes. Now, if you positive to split it 447 00:23:26,320 --> 00:23:29,480 one to two minutes, you're still actually raced it really well. 448 00:23:29,680 --> 00:23:33,160 That just means that something went more wrong a little bit and 449 00:23:33,160 --> 00:23:36,280 then you were able to mentally and physically overcome it and 450 00:23:36,280 --> 00:23:39,040 you still raced it pretty close to your race potential. 451 00:23:39,640 --> 00:23:43,280 And there is a actually data out there that shows that this is 452 00:23:43,280 --> 00:23:46,720 time and time again for professionals, for people who 453 00:23:46,720 --> 00:23:49,840 are running like men and into 210 and under, for women who are 454 00:23:49,840 --> 00:23:54,000 running in 225 and under, for age groupers, for elites, and 455 00:23:54,000 --> 00:23:56,360 then for us other like more mere mortals. 456 00:23:56,720 --> 00:23:59,680 Time and time again when you are racing at your peak performance, 457 00:23:59,680 --> 00:24:02,160 you want to even split it or you want a negative split at one or 458 00:24:02,160 --> 00:24:04,960 two minutes. Now if you ever negative split 459 00:24:05,880 --> 00:24:09,840 5710 minutes, then you left too much in the bank for the first 460 00:24:09,840 --> 00:24:12,520 half. If you are positive splitting 461 00:24:12,520 --> 00:24:17,560 again past 345 minutes and beyond, you went out too fast 462 00:24:17,560 --> 00:24:22,160 for that first half. So when it's a flat marathon 463 00:24:22,160 --> 00:24:26,280 like London, Berlin, Chicago or or other smaller races, then you 464 00:24:26,280 --> 00:24:30,960 want to target like even if if you know your athlete and you 465 00:24:30,960 --> 00:24:34,880 know your athlete is willing to take in the pain, then you can 466 00:24:34,880 --> 00:24:36,720 actually aim for a negative split. 467 00:24:36,720 --> 00:24:39,760 Like negative splitting is really a mental thing at towards 468 00:24:39,760 --> 00:24:42,880 that second because we all have the physical capability, but we 469 00:24:42,880 --> 00:24:45,480 will like there's a mental negotiation happening for out 470 00:24:45,480 --> 00:24:48,600 out there for all of us. Like we're negotiating like, oh, 471 00:24:48,600 --> 00:24:50,680 you know, what if I slow down a little bit or like, oh, this is 472 00:24:50,680 --> 00:24:51,720 good. You know, this cramp is kind of 473 00:24:51,720 --> 00:24:54,360 hurting or oh, like I have a side stitch or oh, like, so 474 00:24:54,360 --> 00:24:56,680 there's a mental negotiation happening for all of us. 475 00:24:56,680 --> 00:24:59,360 And, and I see it in runners who are running, you know, 220 476 00:24:59,360 --> 00:25:02,960 marathons, 240 marathons going trying to go for your sub three. 477 00:25:03,120 --> 00:25:06,080 And it happens to all of us even like trying to go sub four or 478 00:25:06,080 --> 00:25:09,120 sub 5:00. So we just have to then, yeah, 479 00:25:09,120 --> 00:25:13,520 train that mind so that even splitting is best for the flat. 480 00:25:13,880 --> 00:25:16,800 If they're very mentally powerful, then I'll target them. 481 00:25:16,800 --> 00:25:19,520 The negative split one to two. That's the hope. 482 00:25:20,440 --> 00:25:24,400 If I know that they are just, they need a little, be a little 483 00:25:24,400 --> 00:25:27,760 more conservative, then I will just try to slow it down only 484 00:25:27,760 --> 00:25:29,880 like a minute. Like we're tweaking seconds 485 00:25:29,880 --> 00:25:33,200 here, really tweaking seconds in the first half of their pacing 486 00:25:33,200 --> 00:25:36,200 so that they're not going to go into that red line zone or 487 00:25:36,200 --> 00:25:38,800 they're not going to go into, you want to get to the halfway 488 00:25:38,800 --> 00:25:40,680 point. Like very comfortable in a sense 489 00:25:40,680 --> 00:25:44,880 for most athletes, for most. I that's why I tell my athletes 490 00:25:44,880 --> 00:25:47,640 and I tell the community and I tell the public is you want to 491 00:25:47,640 --> 00:25:51,200 get to that halfway point. Yeah, you just run 1/2 marathon, 492 00:25:51,560 --> 00:25:53,280 but you want to be there pretty comfortable. 493 00:25:53,400 --> 00:25:56,400 You want to like, you shouldn't be like already running a 10K 494 00:25:56,400 --> 00:25:59,360 breeding rate. Like and I listen to runners 495 00:25:59,360 --> 00:26:03,440 like that's why I never, in the over 600 races that I run, I 496 00:26:03,440 --> 00:26:06,200 never run with music. I never won because like that's 497 00:26:06,200 --> 00:26:09,240 the beauty of of races that you want to hear the environment you 498 00:26:09,240 --> 00:26:13,280 want to hear, but you also need to listen to your breathing. 499 00:26:13,360 --> 00:26:16,400 You need to listen to what's happening in your mind and 500 00:26:16,400 --> 00:26:18,520 really focus in and like what's going on. 501 00:26:19,600 --> 00:26:23,120 And what I do hear a lot too is runners, runners, what's their 502 00:26:23,120 --> 00:26:24,880 breathing rate? What are their, what's their 503 00:26:24,880 --> 00:26:27,400 effort? And if like they're at the 5K10K 504 00:26:27,400 --> 00:26:30,480 mark and there are like, like I'll see you. 505 00:26:30,480 --> 00:26:33,080 I'm going to, I know I'm going to see you like at mile 15 and 506 00:26:33,080 --> 00:26:34,920 18. And time and time again, I 507 00:26:35,000 --> 00:26:37,920 always, always do. So that's why your breathing 508 00:26:37,920 --> 00:26:41,120 rate in that first, especially those first 10 miles should be 509 00:26:41,120 --> 00:26:43,600 pretty comfortable. It should be like, yeah, you're 510 00:26:43,600 --> 00:26:46,720 working and yeah, you're going really close to that race pace 511 00:26:46,720 --> 00:26:48,720 that you're, you're targeting for that goal time. 512 00:26:49,000 --> 00:26:52,280 But again, you should not be breathing hard at that point. 513 00:26:52,280 --> 00:26:54,040 Like where like you're racing a 10K. 514 00:26:55,440 --> 00:26:59,280 This is some awesome insight and so much for us to learn from. 515 00:26:59,280 --> 00:27:03,320 So, so let's talk about the fueling and hydration strategies 516 00:27:03,320 --> 00:27:07,200 a little bit and why that is so important for, you know, when it 517 00:27:07,200 --> 00:27:11,840 comes to negative splitting. You want to train your body to 518 00:27:11,840 --> 00:27:15,760 be able to consume the amount of hydration and fueling that 519 00:27:15,760 --> 00:27:17,920 you're going to be using in a race day. 520 00:27:17,920 --> 00:27:20,520 So that comes of course, with training your, your GI track 521 00:27:20,520 --> 00:27:23,440 during training. And it, I mean, even some of my 522 00:27:23,440 --> 00:27:25,640 athletes felt guilty to this. It's like, Oh, I didn't feel 523 00:27:25,640 --> 00:27:27,200 hungry. I was, or I was too mentally 524 00:27:27,200 --> 00:27:29,360 busy and I didn't, I didn't hydrate, I didn't fuel. 525 00:27:29,360 --> 00:27:31,480 And it's like, I'm, I'm telling them, remind them over and over 526 00:27:31,480 --> 00:27:34,840 like you need to, you need to. So that's the number one thing 527 00:27:34,840 --> 00:27:37,640 is that you need to train your GI track and you train it during 528 00:27:37,640 --> 00:27:40,720 your long runs and any key training sessions that you have 529 00:27:40,720 --> 00:27:44,640 is consuming carbohydrates, consuming electrolytes and 530 00:27:44,640 --> 00:27:47,000 water. And there are tons and tons of 531 00:27:47,000 --> 00:27:50,080 brands out there to choose from so that you can explore and 532 00:27:50,080 --> 00:27:52,080 experiment to see what works for you. 533 00:27:52,480 --> 00:27:55,240 Like for me, I have my favorites and I use them in training all 534 00:27:55,240 --> 00:27:57,200 the time. But because I've also been 535 00:27:57,200 --> 00:28:01,640 racing for 27 years and running for almost 30, I've I've my GI 536 00:28:01,640 --> 00:28:04,560 track has tried almost everything out there. 537 00:28:04,560 --> 00:28:08,040 So I have a pretty, pretty resilient GI track. 538 00:28:08,040 --> 00:28:10,360 Well, that's a really good thing because it helps me race. 539 00:28:10,360 --> 00:28:13,000 If, if there's something that upsets my stomach, whether it's 540 00:28:13,000 --> 00:28:15,880 during race weekend or race day, it can withstand that. 541 00:28:16,080 --> 00:28:18,560 But that's, that's it takes training to do that. 542 00:28:18,560 --> 00:28:20,440 And so if you just keep exposing yourself. 543 00:28:20,880 --> 00:28:24,480 So whatever it is that you've practiced in training, you want 544 00:28:24,480 --> 00:28:26,920 to make sure you stick to it on race day. 545 00:28:27,600 --> 00:28:32,160 A lot of times I see athletes choose to just be like their 546 00:28:32,240 --> 00:28:35,200 race starts to go wrong or they start to feel like cramps or 547 00:28:35,200 --> 00:28:37,720 they start to feel like just that jostling in their stomach. 548 00:28:37,720 --> 00:28:40,440 And so they they mentally choose like I don't want this last gel. 549 00:28:40,440 --> 00:28:43,200 I don't want I don't care about taking this gel or I don't care 550 00:28:43,200 --> 00:28:46,120 about I'm going to skip this a station because you're so 551 00:28:46,120 --> 00:28:49,480 uncomfortable already. You're racing and I do. 552 00:28:49,480 --> 00:28:52,360 I've seen it in like athletes that I'm pacing. 553 00:28:52,800 --> 00:28:56,440 I've seen it like in my brother or, or it just it, it happens to 554 00:28:56,440 --> 00:28:58,120 me too. Like, like forget it. 555 00:28:58,120 --> 00:28:59,200 You're like, I don't want anymore. 556 00:28:59,200 --> 00:29:01,560 I don't want anymore. But you have to stick to it. 557 00:29:01,760 --> 00:29:03,800 You have to stick to it. That's the biggest thing. 558 00:29:03,800 --> 00:29:07,160 So #1 train your GI track during training. 559 00:29:07,360 --> 00:29:10,360 Number two, stick to it on race day. 560 00:29:10,440 --> 00:29:14,000 Because we all are guilty of just saying forget it. 561 00:29:14,000 --> 00:29:15,640 I don't want to drink this aid station. 562 00:29:15,840 --> 00:29:17,920 I don't want to fuel this last few gels. 563 00:29:18,120 --> 00:29:21,040 I'm already like, you know, bombing my time, Like I don't 564 00:29:21,040 --> 00:29:23,080 really care. But we also have to think about 565 00:29:23,240 --> 00:29:27,160 the next race, the next day, the next next week, because if you 566 00:29:27,200 --> 00:29:31,200 hydrate and feel yourself properly, you will recover 567 00:29:31,440 --> 00:29:34,680 better and faster. You shouldn't be completing your 568 00:29:34,680 --> 00:29:39,120 training long runs or your race day and feeling like dead and 569 00:29:39,120 --> 00:29:41,320 ending up in the medical tent. That means you are way too 570 00:29:41,320 --> 00:29:43,640 depleted. And sometimes it happens if 571 00:29:43,640 --> 00:29:45,960 especially if the weather conditions are really extreme, 572 00:29:45,960 --> 00:29:48,360 if it's really high temperatures or really high humidity 573 00:29:48,360 --> 00:29:52,920 especially people will just are not consuming enough to to 574 00:29:52,920 --> 00:29:55,680 compensate what they're losing. So it's like that's really, 575 00:29:55,680 --> 00:29:57,760 really important with the hydration and the fueling. 576 00:29:58,280 --> 00:30:00,200 Perfect. So that really goes hand in hand 577 00:30:00,200 --> 00:30:04,160 together as, as we know, you know, nutrition goes with the 578 00:30:04,760 --> 00:30:06,840 exertion, feelings and all that stuff. 579 00:30:06,840 --> 00:30:09,920 So we've got that, but let's move on to probably the best 580 00:30:09,920 --> 00:30:13,560 part, the mind. The mind and the mental trickery 581 00:30:13,560 --> 00:30:14,720 and all that stuff that's going on. 582 00:30:14,720 --> 00:30:17,880 Maybe tell us a little bit about how you can have a negative 583 00:30:17,880 --> 00:30:20,400 split and what goes on in that mind, what you have to do. 584 00:30:21,720 --> 00:30:24,840 This is the bread and butter and a secret sauce of my my racing 585 00:30:24,960 --> 00:30:28,600 and how I train my athletes. Just definitely the mind. 586 00:30:28,840 --> 00:30:31,280 It takes practice. It's just as much as important 587 00:30:31,280 --> 00:30:34,040 as training your body. And we neglect it and we think 588 00:30:34,040 --> 00:30:36,600 that we're only going to be training our mind race week or 589 00:30:36,600 --> 00:30:38,960 race day. It's supposed to be starting 590 00:30:38,960 --> 00:30:41,040 from the moment that you commit to the school. 591 00:30:41,280 --> 00:30:45,000 And so I, I talk to my athletes on a regular basis, whether it's 592 00:30:45,000 --> 00:30:48,400 through text or e-mail. And then I also check in with 593 00:30:48,400 --> 00:30:52,120 them and phone calls, whether it's a like a race week call or 594 00:30:52,120 --> 00:30:54,320 it's also monthly like recap call. 595 00:30:54,680 --> 00:30:57,720 And we're really discussing like you're not just training a 596 00:30:57,720 --> 00:31:00,320 runner, you're training an athlete, you're training a human 597 00:31:00,320 --> 00:31:03,240 being. And there comes a lot of factors 598 00:31:03,240 --> 00:31:05,240 into that. And so that what they're 599 00:31:05,240 --> 00:31:09,080 carrying inside of them in their heart, their emotions, the 600 00:31:09,080 --> 00:31:11,040 amount of stress they're carrying, the amount of like 601 00:31:11,040 --> 00:31:14,400 load, like all of that comes into play with training the 602 00:31:14,400 --> 00:31:17,000 mind. And so there's a lot of 603 00:31:17,000 --> 00:31:20,080 strategies as far As for like stress management, mental 604 00:31:20,080 --> 00:31:23,520 strengthening, mental fortitude, and which is what there's a lot 605 00:31:23,520 --> 00:31:26,560 of resources out there, but I try to be that guide for my 606 00:31:26,560 --> 00:31:29,880 athletes and I also practice that within myself so 607 00:31:29,880 --> 00:31:32,920 constantly. And I learned that very, very, 608 00:31:32,920 --> 00:31:37,880 very long time ago, 2728 years ago when I started racing and I 609 00:31:37,880 --> 00:31:39,400 started and I learned it from my dad. 610 00:31:39,600 --> 00:31:45,440 My dad's mental fortitude is absolutely out of this world, 611 00:31:45,600 --> 00:31:48,680 out of this world. I, I admire my dad. 612 00:31:48,680 --> 00:31:52,760 My dad is my inspiration. I don't what what he has gone 613 00:31:52,760 --> 00:31:55,800 through in life. I mean, we all go through life 614 00:31:55,800 --> 00:31:59,960 challenges, obstacles, setbacks, things that floor you. 615 00:32:00,240 --> 00:32:04,440 And, and when I see my dad battle and go and fight through 616 00:32:04,440 --> 00:32:07,440 those things, it's I could see his mental fortitude and his 617 00:32:07,440 --> 00:32:09,040 resilience. And that's taught me through 618 00:32:09,040 --> 00:32:11,520 example by him. It's taught me to be like strong 619 00:32:11,520 --> 00:32:14,720 mentally and work on that, work on those through me because of 620 00:32:14,720 --> 00:32:18,360 how we're navigating life is really important into mentally 621 00:32:18,360 --> 00:32:22,800 like strengthening our our mind. So it's, it's a daily practice, 622 00:32:23,000 --> 00:32:26,280 It's a forever practice. And it's also it helps us in, in 623 00:32:26,280 --> 00:32:30,200 our life and our, our outlook of life and, and how we we view 624 00:32:30,200 --> 00:32:33,960 things and whether we wake up positive or negative and how we 625 00:32:33,960 --> 00:32:36,880 process our emotions. So all of that comes into play 626 00:32:36,880 --> 00:32:40,240 in in your mental training. But the big, big, big 627 00:32:40,240 --> 00:32:44,360 fundamental thing is this is probably now cliche because you 628 00:32:44,360 --> 00:32:47,080 hear it now on the videos on social media a lot is finding 629 00:32:47,080 --> 00:32:50,920 your why or, or what is your why that powerful reason. 630 00:32:51,480 --> 00:32:55,320 Every single person is doing this goal or going after this 631 00:32:55,320 --> 00:32:58,640 goal for a very powerful reason. And you have to remind yourself 632 00:32:58,640 --> 00:33:00,480 of that powerful reason, what it is. 633 00:33:00,800 --> 00:33:04,240 It's that one reason that basically clenches your heart. 634 00:33:04,480 --> 00:33:07,120 And you don't have to make that reason public. 635 00:33:07,120 --> 00:33:11,200 It's, it's no one elses, but there's no, it's just yours. 636 00:33:11,200 --> 00:33:14,520 It's in your possession. And when I really think about 637 00:33:14,520 --> 00:33:16,880 that, that reasons and that reason changes too. 638 00:33:16,880 --> 00:33:20,240 It can change per race, it can change per year, it can change 639 00:33:20,240 --> 00:33:23,880 per stage of your life. And that's the power of, of, of 640 00:33:23,880 --> 00:33:26,280 who we are as human beings going through life and going through 641 00:33:26,280 --> 00:33:29,160 different life stages. And so reminding yourself of 642 00:33:29,160 --> 00:33:31,800 that reason and, and giving yourself that most powerful 643 00:33:31,800 --> 00:33:35,880 reason why you are willing to endure the pain you're going to 644 00:33:35,880 --> 00:33:39,040 feel on race day, because this is a celebration of your 645 00:33:39,040 --> 00:33:41,280 training. This is a celebration of your 646 00:33:41,280 --> 00:33:44,000 ability and gift to move and to run. 647 00:33:44,520 --> 00:33:49,480 And so it's, it's something that's just extremely powerful. 648 00:33:49,480 --> 00:33:52,480 And you don't start the night before the race, you don't start 649 00:33:52,480 --> 00:33:54,600 race week. You start from the beginning and 650 00:33:54,600 --> 00:33:57,120 you get, you get through that and you, you basically improve 651 00:33:57,120 --> 00:34:00,120 through it. You by, by practice by through 652 00:34:00,120 --> 00:34:02,560 practice. And so I do that for myself 653 00:34:02,560 --> 00:34:05,320 through for every goal race. That's why I get the common 654 00:34:05,320 --> 00:34:07,840 question is like, do you still get nervous for your races? 655 00:34:07,840 --> 00:34:12,199 Like 100% I do, but I, I've learned to practice and know to 656 00:34:12,199 --> 00:34:16,800 channel that nervousness into excitement into energy, into 657 00:34:16,800 --> 00:34:20,840 empowerment and, and, and I am no, I'm not perfect at it. 658 00:34:20,840 --> 00:34:23,120 That's why I continuously practice it and even like the, 659 00:34:23,199 --> 00:34:26,480 the the best Buddha, like the best monks out there are, are 660 00:34:26,480 --> 00:34:29,719 practicing that mindfulness. Yes, it's a it's now we use the 661 00:34:29,719 --> 00:34:33,159 word mindfulness or mental strength. 27 years ago used to 662 00:34:33,159 --> 00:34:36,080 be called or he was more commonly referred to as sports 663 00:34:36,080 --> 00:34:38,480 psychology. So I was actually reading about 664 00:34:38,480 --> 00:34:42,679 sports psychology back then and I would do visualization tasks 665 00:34:42,679 --> 00:34:45,239 back then and when I was competing in high school. 666 00:34:45,280 --> 00:34:47,080 And so I was like, I learned that that was my edge. 667 00:34:47,360 --> 00:34:50,840 I was like, if I can, if I can train my mind, there's only so 668 00:34:50,840 --> 00:34:52,800 much I can do with my physical ability. 669 00:34:52,800 --> 00:34:54,760 And I was progressing and I was getting faster. 670 00:34:54,760 --> 00:34:57,720 I was like, what else can I do to help myself get better? 671 00:34:57,920 --> 00:35:02,120 And that's where I was like sleep, nutrition, mind, 672 00:35:02,120 --> 00:35:04,160 strength. Like the sports psychology of 673 00:35:04,160 --> 00:35:06,520 sports. It's like every athlete think 674 00:35:06,520 --> 00:35:09,240 about when we watch football, we watch baseball or basketball. 675 00:35:09,400 --> 00:35:11,520 All of those athletes out there are talented. 676 00:35:11,800 --> 00:35:13,920 All of those athletes are working hard and training. 677 00:35:13,920 --> 00:35:17,960 The the last final touch literally is what is that 678 00:35:17,960 --> 00:35:20,440 athlete then meant what? Where is their mental space? 679 00:35:20,480 --> 00:35:23,160 How are they willing to take the pain of the game when they're 680 00:35:23,160 --> 00:35:26,480 out there to really execute, execute everything that we've 681 00:35:26,480 --> 00:35:29,440 done during training. So that's where the mind comes 682 00:35:29,440 --> 00:35:31,560 in. I love this. 683 00:35:31,560 --> 00:35:35,000 I love how much emphasis you have that in your coaching and 684 00:35:35,000 --> 00:35:36,840 how important it is to visualize stuff. 685 00:35:36,840 --> 00:35:39,640 To give you an example, the winner of the Chicago Marathon 686 00:35:39,640 --> 00:35:42,480 this year, I know him and I was running with him and I asked him 687 00:35:42,480 --> 00:35:44,960 the day before the race, I said, what are you going to do 688 00:35:44,960 --> 00:35:46,800 tomorrow? And he says, I'm going to win 689 00:35:46,800 --> 00:35:48,360 that race. I want to win that race. 690 00:35:48,360 --> 00:35:49,760 And I'm like, do you think you can do that? 691 00:35:50,040 --> 00:35:52,360 And he says, yes, there's no reason I couldn't do that. 692 00:35:52,600 --> 00:35:54,320 I think I can do this and I'm going to do it. 693 00:35:54,840 --> 00:35:57,920 And Fast forward, there he goes, winning that race. 694 00:35:57,920 --> 00:36:01,480 And you know, I interview a lot of running coaches and I get a 695 00:36:01,480 --> 00:36:05,120 lot of information on technicalities and numbers and 696 00:36:05,120 --> 00:36:09,160 all that stuff. But what I always have found 697 00:36:09,400 --> 00:36:13,520 found really hard to come across is coaches that really do stuff 698 00:36:14,480 --> 00:36:16,880 that works on the mindset because that is something we 699 00:36:16,880 --> 00:36:18,640 can't see. We can see our split numbers, we 700 00:36:18,640 --> 00:36:21,800 can see the number on the scale, but we cannot see what goes on 701 00:36:21,800 --> 00:36:24,480 in the head. So maybe you know, as a last 702 00:36:24,480 --> 00:36:26,720 question, talk to us a little bit about how your coaching 703 00:36:26,720 --> 00:36:30,920 works and how you structure it. Not just, you know, the training 704 00:36:30,920 --> 00:36:33,360 because obviously you do a good job with that, but also the 705 00:36:33,360 --> 00:36:35,760 mental training and and what you do with that. 706 00:36:37,080 --> 00:36:39,600 That's one of the biggest feedbacks and and compliments 707 00:36:39,600 --> 00:36:43,240 that I do get from my athletes is that they, they tell me often 708 00:36:43,320 --> 00:36:45,960 and whether it's male or female, whatever level, if they're 709 00:36:45,960 --> 00:36:48,560 training for a sub three, if they're training for A4 or A5 710 00:36:48,560 --> 00:36:51,360 hour or BQ. It's like like Nadia, I love 711 00:36:51,360 --> 00:36:54,760 your philosophy. I love how you train me because 712 00:36:54,920 --> 00:36:58,160 it isn't just you're not just prescribing workouts and I'm not 713 00:36:58,160 --> 00:37:00,800 the coach for that for you. If, if you just looking for you 714 00:37:00,800 --> 00:37:04,040 can find free training plans online, no problem. 715 00:37:04,280 --> 00:37:08,240 You can find also automated trading plans where like people 716 00:37:08,240 --> 00:37:10,040 are selling them like, Oh yeah, they're written by me. 717 00:37:10,040 --> 00:37:12,320 You can get a three months, six months, you know, because they 718 00:37:12,320 --> 00:37:14,560 want to kind of dust their hands off and be like, here you go, 719 00:37:14,680 --> 00:37:16,640 like this is written by me. And these are workouts are going 720 00:37:16,640 --> 00:37:18,080 to work. And those can work for people 721 00:37:18,080 --> 00:37:20,960 too. However, I'm very, very 722 00:37:20,960 --> 00:37:24,560 passionate about my coaching. And I'm very, that's why I keep 723 00:37:24,560 --> 00:37:26,880 my roster at a certain level and I and I cap it. 724 00:37:26,880 --> 00:37:29,320 And I'm not going to put more because I want to give that, 725 00:37:29,440 --> 00:37:32,720 that sincere care to each of my athletes. 726 00:37:32,720 --> 00:37:35,320 And I tell them like, I'm not just training you for this goal 727 00:37:35,320 --> 00:37:36,720 race. I'm not just training you for 728 00:37:36,720 --> 00:37:39,800 this, this marathon. To me, you're an athlete. 729 00:37:39,840 --> 00:37:42,600 You have to look at all of the aspects of being an athlete. 730 00:37:42,960 --> 00:37:46,840 And I'm also like, deep down, I've always wanted to be like a 731 00:37:46,840 --> 00:37:50,160 life coach and a health coach. And that comes a lot with the 732 00:37:50,160 --> 00:37:53,840 power of the mind of of just preparing that human being. 733 00:37:53,840 --> 00:37:59,680 And we have so much going on in our in our lives that, you know, 734 00:37:59,680 --> 00:38:02,400 life just teaches you to navigate, but sometimes it 735 00:38:02,400 --> 00:38:05,480 doesn't teach you like, how do I get through this tough time when 736 00:38:05,480 --> 00:38:07,000 I still want to go after this goal? 737 00:38:07,000 --> 00:38:11,000 And so we get stuck in this rut. So when I, when I start off with 738 00:38:11,000 --> 00:38:13,560 my athletes, like we do that, you know, the onboarding with an 739 00:38:13,560 --> 00:38:16,800 athlete questionnaire and a call and I, we get to know each 740 00:38:16,800 --> 00:38:19,440 other. And again, it's like I don't put 741 00:38:19,440 --> 00:38:22,200 myself out there and push myself like, oh, hey, I'm a coach, I'm 742 00:38:22,200 --> 00:38:23,400 a coach, I'm a coach, I'm a coach. 743 00:38:23,840 --> 00:38:27,160 My athletes, a lot of them come to me through referral and they 744 00:38:27,160 --> 00:38:28,840 come to me because they already trust me. 745 00:38:28,840 --> 00:38:31,720 And that's really, really, really important to an athlete 746 00:38:31,720 --> 00:38:34,760 when whoever, whoever is their coach, they do have to trust 747 00:38:34,760 --> 00:38:36,920 them. They have to be aligned with 748 00:38:36,920 --> 00:38:40,120 like kind of their philosophy as well and be like, I'm willing to 749 00:38:40,120 --> 00:38:43,400 take what you tell me to do and follow it because I trust that 750 00:38:43,400 --> 00:38:46,360 you are actually over like caring for me and looking after 751 00:38:46,360 --> 00:38:48,120 me and really, really guiding me. 752 00:38:48,120 --> 00:38:50,240 And I think that's the biggest thing is that what my athletes 753 00:38:50,240 --> 00:38:54,400 do see is that I sincerely care and I do because I'm very 754 00:38:54,400 --> 00:38:57,120 passionate about education. I mean, I come from an education 755 00:38:57,120 --> 00:38:59,320 background. I, I come from a psychology 756 00:38:59,320 --> 00:39:01,680 background. I also very passionate about 757 00:39:01,680 --> 00:39:05,320 sports nutrition and when I was in the classroom when I was 758 00:39:05,320 --> 00:39:09,120 teaching in high school biology for 10 years, I wore myself out 759 00:39:09,520 --> 00:39:13,200 for those first few few years because I cared so much. 760 00:39:13,320 --> 00:39:17,680 I cared for every single one of my students and I wanted to help 761 00:39:17,680 --> 00:39:21,120 the high achieving one, the very highly motivated one and the one 762 00:39:21,120 --> 00:39:23,680 that was just not motivated. I'm like, how can I help the 763 00:39:23,680 --> 00:39:28,360 student be motivated? And I hit my feeling because I 764 00:39:28,360 --> 00:39:30,120 can only have so much energy output. 765 00:39:30,120 --> 00:39:32,480 And unfortunately, our educational system here and it 766 00:39:32,480 --> 00:39:35,440 in California is pretty much you're undervalued. 767 00:39:35,440 --> 00:39:39,520 So I was like, how can I help people but at a deeper level? 768 00:39:39,520 --> 00:39:43,200 And you know, that comes from that one-on-one bond and 769 00:39:43,200 --> 00:39:46,640 relationship that you create. And that's kind of what I create 770 00:39:46,640 --> 00:39:48,560 with my athletes is that that relationship. 771 00:39:48,560 --> 00:39:53,120 And I don't want to get emotional because I there are 772 00:39:53,280 --> 00:39:56,880 some of my athletes that have stayed with me for years, like 773 00:39:56,880 --> 00:39:58,760 they'll, they'll go on with me for a season and they'll take a 774 00:39:58,760 --> 00:40:00,840 break. They'll come back or they stay 775 00:40:00,840 --> 00:40:03,800 with me continuously because of the relationship we create. 776 00:40:04,160 --> 00:40:06,680 And the beautiful thing some of them have said, like Nadia, we 777 00:40:06,680 --> 00:40:09,920 don't just see you as a coach like you are now like. 778 00:40:10,600 --> 00:40:14,720 We're a friend, like you're a friend and like I, I, they share 779 00:40:14,720 --> 00:40:17,720 like life stages and losses that they go through with their life. 780 00:40:17,720 --> 00:40:21,120 And that's how I can help you more because that vulnerability 781 00:40:21,120 --> 00:40:23,320 that you share and that connection, that bond. 782 00:40:23,600 --> 00:40:25,960 It's almost like, you know, when a child is trying to make their 783 00:40:25,960 --> 00:40:28,800 parent proud and when you're and you're an athlete, you want to 784 00:40:28,800 --> 00:40:32,840 make your coach proud. And, and I sincerely invested in 785 00:40:32,840 --> 00:40:37,360 my athletes and, and I can see when sometimes like they text me 786 00:40:37,360 --> 00:40:40,080 like, like, I hope you're proud, like, oh, are you kidding me? 787 00:40:40,080 --> 00:40:41,440 I know what you were going through. 788 00:40:41,440 --> 00:40:43,960 I know you, I can see your splits. 789 00:40:44,120 --> 00:40:47,240 And now that we're talking, I know, I know you left it all out 790 00:40:47,240 --> 00:40:49,200 there. And that's just the beautiful 791 00:40:49,200 --> 00:40:51,240 thing about the relationship that you have to create. 792 00:40:51,560 --> 00:40:55,320 And so that's why I, I don't believe strongly in getting too 793 00:40:55,320 --> 00:40:59,200 much into technicality because you can perfectly do everything 794 00:40:59,200 --> 00:41:01,480 on paper. And then if that if there's no 795 00:41:01,480 --> 00:41:04,000 bond and and you're not really executing like a train in the 796 00:41:04,000 --> 00:41:07,200 mind that it can go all out the door on the on race day. 797 00:41:07,200 --> 00:41:11,480 So I want my athletes to enjoy the journey, as cliche as that 798 00:41:11,480 --> 00:41:15,760 sounds, but it really is a transformative process that you 799 00:41:15,760 --> 00:41:19,160 go through a transformative from your inner, inner soul. 800 00:41:19,160 --> 00:41:22,560 And that's kind of how I approach my philosophy with 801 00:41:22,560 --> 00:41:25,360 coaching, with my athletes. I love this and I'm going to 802 00:41:25,360 --> 00:41:29,280 link everything to your website and everything, so thank you so 803 00:41:29,280 --> 00:41:30,840 much, Nadia. I really appreciate it. 804 00:41:31,480 --> 00:41:32,200 Oh. Thank you. 805 00:41:35,840 --> 00:41:39,480 Thank you Nadia for talking to me about negative splitting and 806 00:41:39,480 --> 00:41:41,480 all the tips and tricks that you have up your sleeve. 807 00:41:41,680 --> 00:41:45,360 If you guys are interested in contacting Nadia, I'm putting 808 00:41:45,360 --> 00:41:49,560 her link tree in our show notes. There you can see how to contact 809 00:41:49,560 --> 00:41:51,560 her if you're interested in coaching with her. 810 00:41:51,560 --> 00:41:54,400 You can also click on her Instagram and follow her for 811 00:41:54,400 --> 00:41:58,200 more tips and tricks. So that's it for today you guys 812 00:41:58,200 --> 00:42:01,680 stay tuned for next week when we will have AQ and A with another 813 00:42:01,680 --> 00:42:03,600 running coach. Hopefully you guys get some 814 00:42:03,600 --> 00:42:08,200 value from this episode and if you did, I always appreciate a 815 00:42:08,200 --> 00:42:12,400 five star review and with that have a great week of running. 816 00:42:16,480 --> 00:42:17,480 Thanks for. Tuning in? 817 00:42:17,800 --> 00:42:20,600 For more information and marathon running news, please 818 00:42:20,600 --> 00:42:24,440 head to www.marathonrunningpodcast.com 819 00:42:24,560 --> 00:42:40,000 and we'll be back next week. Are you looking for the perfect 820 00:42:40,000 --> 00:42:42,040 apparel that mirrors your love for running? 821 00:42:42,280 --> 00:42:46,400 Look no further than Run Swag, the go to store buy runners for 822 00:42:46,400 --> 00:42:48,840 runners. From witty Tees to hoodies that 823 00:42:48,840 --> 00:42:52,240 commemorate your marathon majors to crops that get you motivated, 824 00:42:52,400 --> 00:42:55,760 Run Swags got you covered. 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