1 00:00:01,160 --> 00:00:04,600 You're listening to episode 209 of the Marathon Running Podcast. 2 00:00:04,920 --> 00:00:08,039 In this episode, we're going to talk about 7 Running 3 00:00:08,039 --> 00:00:18,160 Philosophies. This is the Marathon Running 4 00:00:18,160 --> 00:00:20,720 podcast by Letty and Ryan from We Got The Runs. 5 00:00:21,040 --> 00:00:24,000 Join us in our running community for weekly content that is 6 00:00:24,000 --> 00:00:27,840 motivational, educational and inspirational and that the 7 00:00:27,840 --> 00:00:30,640 Marathon Running podcast take you from the starting line to 8 00:00:30,640 --> 00:00:40,520 the finish line and beyond. Hey runners, and welcome to the 9 00:00:40,560 --> 00:00:42,720 Marathon Running Podcast. My name is Letty. 10 00:00:42,880 --> 00:00:45,760 My name is Ryan, and welcome to our podcast. 11 00:00:45,880 --> 00:00:47,880 Hope everyone's doing well this week. 12 00:00:48,200 --> 00:00:51,080 You got all your runs in and you are ready for, well, not ready 13 00:00:51,080 --> 00:00:53,560 for the weekend. We're recording on Friday so 14 00:00:53,560 --> 00:00:55,640 we've got the weekend ahead of us, but you've got the week 15 00:00:55,640 --> 00:00:57,760 ahead of you guys. It's a new week. 16 00:00:58,080 --> 00:01:01,160 It's a new week. New goals turn a new leaf if 17 00:01:01,160 --> 00:01:04,280 necessary. So lucky number 77 philosophies 18 00:01:04,280 --> 00:01:06,520 of running. Yes, and that's kind of a random 19 00:01:06,520 --> 00:01:08,920 number. It's not the 7th. 20 00:01:08,920 --> 00:01:12,560 There's probably a few more, but those are probably the most 21 00:01:12,560 --> 00:01:16,160 recognized running philosophies. And when we say running 22 00:01:16,160 --> 00:01:19,640 philosophies, we basically mean coaching methods. 23 00:01:19,640 --> 00:01:23,160 Every coach has a philosophy. Hopefully some of them have the 24 00:01:23,160 --> 00:01:26,520 same basic things that they use for all their runners, but then 25 00:01:26,520 --> 00:01:29,360 obviously they would coach more elite, advanced people 26 00:01:29,360 --> 00:01:31,880 differently than beginners. But all of them have 27 00:01:31,960 --> 00:01:34,320 philosophies. So who's our guest this week? 28 00:01:34,520 --> 00:01:36,760 So our guest this week is coach Chris Knighton. 29 00:01:36,760 --> 00:01:38,880 You've all heard him on the pod before. 30 00:01:39,200 --> 00:01:43,440 He is a running coach and I like his running philosophy which 31 00:01:43,440 --> 00:01:48,640 incorporates some of the running philosophies and he is very well 32 00:01:48,640 --> 00:01:51,960 versed, very well read about these running philosophies. 33 00:01:51,960 --> 00:01:53,640 So he's a perfect guest for this. 34 00:01:53,920 --> 00:01:55,960 So are we cool now? Because we're referring to it as 35 00:01:55,960 --> 00:01:57,520 the Pod. Don't call me out. 36 00:01:57,520 --> 00:02:00,720 Don't make fun of me. The pod assess. 37 00:02:00,800 --> 00:02:03,920 What else do you make fun of? Oh, I need abbreviations like 38 00:02:03,920 --> 00:02:05,960 that. I love variations. 39 00:02:06,240 --> 00:02:08,880 What do you guys think? Do you guys like abbreviations? 40 00:02:09,080 --> 00:02:11,120 I try to overuse them. I try to be younger. 41 00:02:11,120 --> 00:02:14,560 This is the year of my midlife crisis, so you know that that's 42 00:02:14,560 --> 00:02:16,840 it. Same with our YouTube channel, 43 00:02:16,840 --> 00:02:18,920 you guys. We have a YouTube channel and 44 00:02:18,920 --> 00:02:22,000 I'm mentioning it because we would love a few more 45 00:02:22,000 --> 00:02:26,040 subscribers. It's a a growing project and we 46 00:02:26,040 --> 00:02:28,520 put a lot of work in it. When I say we I mean me because 47 00:02:28,520 --> 00:02:31,480 Ryan is not involved in this process except for he does 48 00:02:31,480 --> 00:02:34,640 definitely does help with ideas but but we're trying to grow it. 49 00:02:34,640 --> 00:02:38,800 So if you haven't seen it yet, go to AD running podcast and 50 00:02:38,800 --> 00:02:43,400 this is our first advertisement of the day. 51 00:02:43,760 --> 00:02:48,360 And in line with that we also want to talk about a new sponsor 52 00:02:48,360 --> 00:02:52,520 that we have that we will talk about later on in the show. 53 00:02:53,400 --> 00:02:57,000 So 7 philosophies of running. I think it's really good to be 54 00:02:57,000 --> 00:03:00,240 able to compare different philosophies of running cause 55 00:03:00,240 --> 00:03:03,280 some things may not work as good for you and others might. 56 00:03:03,640 --> 00:03:07,480 Also, if you are in a rut and you want change, then a 57 00:03:07,520 --> 00:03:11,080 different running philosophy philosophy might really help 58 00:03:11,080 --> 00:03:13,000 your running. That's a good angle. 59 00:03:13,000 --> 00:03:15,640 I hadn't thought about that. But yeah, maybe it is a good 60 00:03:15,640 --> 00:03:19,480 idea to switch and go from, you know, one method that has higher 61 00:03:19,480 --> 00:03:23,240 mileage to something else that is less aggressive but maybe, 62 00:03:23,360 --> 00:03:26,320 you know, has speedier work. But we'll talk all about that in 63 00:03:26,320 --> 00:03:29,000 our episode with coach Chris Knighton. 64 00:03:29,000 --> 00:03:31,040 Ryan, Are you ready to listen to the conversation? 65 00:03:31,200 --> 00:03:32,320 Let's get into it. All right. 66 00:03:32,320 --> 00:03:34,200 So without any further ado, we're now going to play our 67 00:03:34,200 --> 00:03:35,800 conversation with Chris Knighton. 68 00:03:38,440 --> 00:03:40,080 All right. So I'm back on here with Chris 69 00:03:40,080 --> 00:03:41,960 Knight. And Chris, thank you so much for 70 00:03:41,960 --> 00:03:44,400 joining me. Hey buddy, happy to be back? 71 00:03:44,760 --> 00:03:46,080 Yeah. And when you and I were just 72 00:03:46,080 --> 00:03:48,440 talking and I decided it is a good time to hit the record 73 00:03:48,440 --> 00:03:52,200 button because my favorite thing is when people, you know, 74 00:03:52,200 --> 00:03:55,200 practice what they preach. And as a running coach too, I 75 00:03:55,200 --> 00:03:58,320 know you can be a great running coach without, you know, doing 76 00:03:58,320 --> 00:04:00,440 all the things and running faster than your athletes. 77 00:04:00,440 --> 00:04:03,800 But it's also great to see that your method is working. 78 00:04:03,800 --> 00:04:08,680 So you recently ran some new PRS, so why don't you tell us 79 00:04:08,680 --> 00:04:12,480 about about some of those? Yeah, I'm really excited about 80 00:04:12,480 --> 00:04:15,040 it. So in the past six months I've 81 00:04:15,040 --> 00:04:20,760 PR Ed in the marathon and now most recently the 5K and the one 82 00:04:20,760 --> 00:04:27,200 mile race on the track and it's it's really cool to see. 83 00:04:27,200 --> 00:04:31,880 I had like a maybe a I'm 35 now and I maybe had like a two year 84 00:04:31,880 --> 00:04:36,640 period where I I didn't really run any new PRSI was training 85 00:04:36,640 --> 00:04:40,520 pretty consistently but like I was like a little slower than 86 00:04:40,520 --> 00:04:43,600 where I used to be. And yeah, I wasn't sure if I 87 00:04:43,600 --> 00:04:45,960 would ever get back into the best shape of my life and start 88 00:04:45,960 --> 00:04:49,040 PR ING again. But I I finally, I finally did. 89 00:04:49,040 --> 00:04:52,680 Things are clicking now. And yeah, last October in 90 00:04:52,680 --> 00:04:56,720 Chicago went super well, and I decided to take a little bit of 91 00:04:56,720 --> 00:04:59,440 a break from training in the marathon and shift gears to 92 00:04:59,440 --> 00:05:05,360 focus on shorter distances. And my winner went well with my 93 00:05:05,360 --> 00:05:07,880 running. And yeah, I just ran the BAA 5K 94 00:05:07,880 --> 00:05:11,920 before the Boston Marathon and ran 1640, which was APR for me. 95 00:05:11,920 --> 00:05:14,640 So that was really exciting. That I wouldn't say that came 96 00:05:14,640 --> 00:05:18,400 out nowhere, but I was shocked. And then I ran a track race at 97 00:05:18,400 --> 00:05:21,960 Brown University. Was it last weekend? 98 00:05:22,760 --> 00:05:26,640 I think last weekend, yeah. And I ran 442 in the mile and 99 00:05:27,280 --> 00:05:31,080 that also kind of shocked me. Yeah, I mean, it's it's super 100 00:05:31,080 --> 00:05:33,720 inspiring to see that you're in your 30s and I'm not calling you 101 00:05:33,720 --> 00:05:36,320 old at all. But usually, you know, for guys 102 00:05:36,320 --> 00:05:40,640 especially, those short distances are relentless And to 103 00:05:40,760 --> 00:05:43,840 continue running faster than you did when you were, you know, 104 00:05:43,840 --> 00:05:47,520 before you were a dad, before you had to be responsible and do 105 00:05:47,520 --> 00:05:50,040 all these things where you had more sleep and all that stuff. 106 00:05:50,240 --> 00:05:52,440 To see you do that now, it's pretty amazing. 107 00:05:52,800 --> 00:05:54,680 Yeah, I have a 2 year old daughter. 108 00:05:54,720 --> 00:05:56,960 She's starting to in a couple months, actually. 109 00:05:56,960 --> 00:05:59,880 So yeah, these past two years have been challenging in 110 00:05:59,880 --> 00:06:03,160 different ways, but I'm still trying to do my best to get out 111 00:06:03,160 --> 00:06:04,680 there and run. And you know, I love it. 112 00:06:04,680 --> 00:06:06,040 It's one of my favorite parts of my day. 113 00:06:06,040 --> 00:06:09,840 So it's it's really nice when, you know, the hard work and the 114 00:06:09,840 --> 00:06:14,600 dedication turns into tangible results. 115 00:06:14,600 --> 00:06:17,120 And you know, I was love it. I was really enjoying racing 116 00:06:17,120 --> 00:06:19,360 even when I wasn't PR ING just for the nature of it. 117 00:06:20,320 --> 00:06:22,040 But getting the PRS is pretty sweet. 118 00:06:22,760 --> 00:06:24,200 Yeah, I'm sure. I'm sure it would be. 119 00:06:25,080 --> 00:06:28,360 With that, let's talk about today's topic. 120 00:06:28,360 --> 00:06:31,440 Today we're going to dive into some running philosophies. 121 00:06:31,440 --> 00:06:35,640 Obviously every coach has his her own methods of doing it. 122 00:06:35,640 --> 00:06:40,440 So we wanted to touch on a few of them, maybe 7:00 or 8:00 that 123 00:06:40,680 --> 00:06:44,000 that we saw. So there are well, let's talk 124 00:06:44,000 --> 00:06:46,160 about yours. Let's talk about what philosophy 125 00:06:46,160 --> 00:06:50,120 you teach your clients under and how that one works. 126 00:06:50,400 --> 00:06:53,200 Sure. Well, I mean, I think that any, 127 00:06:53,240 --> 00:06:57,640 any running coach has learned from those who have come before 128 00:06:57,640 --> 00:07:01,280 them and those who who have either mentored them or inspired 129 00:07:01,280 --> 00:07:07,640 them over the years. My unique philosophy to running 130 00:07:07,640 --> 00:07:11,520 and training and I think today let's probably focus more on the 131 00:07:11,520 --> 00:07:16,920 marathon is is a blend of some of the styles that we're going 132 00:07:16,920 --> 00:07:21,920 to talk about today. It's also greatly inspired by 133 00:07:22,440 --> 00:07:26,520 the the woman who first really taught me to run and train like 134 00:07:26,520 --> 00:07:29,480 an athlete who actually came from more of an ultra running 135 00:07:29,480 --> 00:07:33,360 background. And it's also greatly inspired 136 00:07:33,360 --> 00:07:38,680 by coach Dan Fitzgerald from the Heartbreak Hill Running Company 137 00:07:38,680 --> 00:07:44,000 in Boston, who was really my first road running coach and 138 00:07:44,000 --> 00:07:48,480 that that running club and and running store was a big 139 00:07:48,640 --> 00:07:50,640 influence for me as I was getting into running. 140 00:07:50,640 --> 00:07:53,920 And and I met a lot of my my first running friends through 141 00:07:53,920 --> 00:07:57,560 that community. So you know, every coach they 142 00:07:57,560 --> 00:08:02,360 developed their own unique method through, you know, what 143 00:08:02,360 --> 00:08:05,160 they learn from others, what they, what they see working. 144 00:08:06,200 --> 00:08:08,920 You know, you you take aspects that you like of the training. 145 00:08:08,920 --> 00:08:12,120 You kind of get rid of aspects of different training methods 146 00:08:12,120 --> 00:08:14,720 that you don't like and you kind of come up with your own unique 147 00:08:14,720 --> 00:08:16,360 blend. And then you fine tune that over 148 00:08:16,360 --> 00:08:19,600 time by working with your athletes and seeing what works 149 00:08:19,600 --> 00:08:22,480 and what doesn't. You know, I've written a a book 150 00:08:22,480 --> 00:08:25,640 on marathon training. I call it Run Faster Marathons, 151 00:08:25,640 --> 00:08:29,720 The Proven Path to PR. And you know that that book I I 152 00:08:29,720 --> 00:08:32,120 published about two years ago and I came out with the audio 153 00:08:32,120 --> 00:08:35,440 book earlier this year. And that, you know, kind of is 154 00:08:35,440 --> 00:08:39,880 the premise of my philosophy for how I teach my my runners to 155 00:08:39,880 --> 00:08:42,280 train for the marathon. But even since I published that 156 00:08:42,280 --> 00:08:46,120 book, it's evolved in some ways just, you know, based on on what 157 00:08:46,120 --> 00:08:51,040 I've learned. And you know one of one of the 158 00:08:51,040 --> 00:08:55,640 things that's important to think about too is the the methods 159 00:08:55,640 --> 00:08:59,480 we're going to talk about today are are sort of templates, you 160 00:08:59,480 --> 00:09:01,040 know, things. You could read a book about this 161 00:09:01,040 --> 00:09:04,960 method, kind of understand it, but knowing how to personalize 162 00:09:04,960 --> 00:09:08,560 it and tailor it to you as a unique individual is important. 163 00:09:08,800 --> 00:09:14,400 So one of the benefits of choosing to work with a a coach 164 00:09:14,400 --> 00:09:17,880 or a club or team versus just following a method out of a book 165 00:09:18,680 --> 00:09:21,800 is you can perhaps get a bit more personalization to your 166 00:09:21,800 --> 00:09:25,120 specific needs and your specific goals versus just a kind of a 167 00:09:25,120 --> 00:09:29,680 boilerplate standardized approach from from a book. 168 00:09:30,000 --> 00:09:34,280 But these books offer great templates and really taught me a 169 00:09:34,280 --> 00:09:35,680 lot of the fundamentals of coaching. 170 00:09:35,680 --> 00:09:38,080 So I'm excited to to get into them, talk about the 171 00:09:38,080 --> 00:09:40,400 differences, some of the pros and cons and what we think about 172 00:09:40,400 --> 00:09:41,600 them. All right. 173 00:09:41,600 --> 00:09:43,040 Perfect. So that was a perfect 174 00:09:43,040 --> 00:09:46,120 introduction to all of us. I want to start with the 175 00:09:46,120 --> 00:09:50,440 probably most common run, the traditional long slow distance 176 00:09:50,440 --> 00:09:52,520 one. Maybe you can tell us a little 177 00:09:52,520 --> 00:09:57,440 bit about who what well, what this method is first and then 178 00:09:57,440 --> 00:10:00,600 who would be the best athlete for that. 179 00:10:01,840 --> 00:10:06,080 Yeah. So there's a term in running 180 00:10:06,080 --> 00:10:12,720 called LSD long, slow distance. And in in some regard this is a 181 00:10:12,720 --> 00:10:15,920 a training philosophy or approach people do with their 182 00:10:15,920 --> 00:10:19,360 running. It's also just a style of run 183 00:10:19,520 --> 00:10:22,360 that you can implement into any training method. 184 00:10:23,520 --> 00:10:27,680 Essentially the the idea is that you build your strength, your 185 00:10:27,680 --> 00:10:32,960 endurance and your speed primarily by running long, slow 186 00:10:32,960 --> 00:10:35,760 distance, so a lot of miles at a slow pace. 187 00:10:36,360 --> 00:10:40,000 The number one piece of advice that I give to new runners that 188 00:10:40,000 --> 00:10:44,240 I when I work with them is to slow down on their everyday 189 00:10:44,440 --> 00:10:47,600 runs. Most people who are not really 190 00:10:47,600 --> 00:10:50,520 following any clear philosophy, they tend to do all the runs 191 00:10:50,520 --> 00:10:53,360 kind of the same and they tend to do them at sort of a moderate 192 00:10:53,680 --> 00:10:56,160 say maybe 7 to 8 out of 10 effort level. 193 00:10:56,840 --> 00:11:01,920 And what the what the long slow distance approach does is it 194 00:11:01,920 --> 00:11:05,400 encourages you to slow down, and by slowing down you're able to 195 00:11:05,400 --> 00:11:11,080 run more and by running more, both more time and more miles. 196 00:11:11,320 --> 00:11:18,200 That, ultimately, is the the the thesis of this theory is that by 197 00:11:18,200 --> 00:11:21,200 running more, more time and more miles, you're going to improve 198 00:11:21,200 --> 00:11:26,000 your fitness greater than if you ran faster for less mileage. 199 00:11:29,600 --> 00:11:31,840 That's sort of the introduction. Do you want to go into the 200 00:11:31,840 --> 00:11:33,640 different points that you have here? 201 00:11:33,640 --> 00:11:35,600 Letty. Yeah, maybe we can talk about 202 00:11:36,200 --> 00:11:38,760 the, well, I guess the benefits you've kind of already alluded 203 00:11:38,760 --> 00:11:42,840 to by saying you know you are running slower, you are less 204 00:11:42,840 --> 00:11:47,480 likely to get injured I'm assuming rather than when you're 205 00:11:47,480 --> 00:11:50,800 doing everything compared to the second method that we have which 206 00:11:50,800 --> 00:11:53,880 is you know the high intensity training that you've also talked 207 00:11:53,880 --> 00:11:56,120 about while you're doing everything kind of more of A at 208 00:11:56,120 --> 00:12:00,920 a moderate pace, more pushing it and not really allowing yourself 209 00:12:00,920 --> 00:12:04,360 for recovery. So maybe you can talk about who 210 00:12:04,360 --> 00:12:07,400 can benefit most from this first method. 211 00:12:08,720 --> 00:12:10,680 Sure. So I think that all runners 212 00:12:10,680 --> 00:12:15,200 should incorporate some form of long, slow distance training 213 00:12:15,200 --> 00:12:19,280 into their their their running throughout the calendar year. 214 00:12:21,400 --> 00:12:25,560 However, I don't think that this is something you should do all 215 00:12:25,560 --> 00:12:28,400 the time or and and like you shouldn't do exclusively. 216 00:12:28,600 --> 00:12:32,920 So for example, there's a. There's a method that I that I 217 00:12:34,000 --> 00:12:35,920 only know a little bit about to be honest. 218 00:12:35,920 --> 00:12:38,320 I I think it's called like the mafitone method. 219 00:12:38,320 --> 00:12:39,880 Have you ever done anything on that letty? 220 00:12:40,000 --> 00:12:42,240 Or am I saying that right? Mafitone. 221 00:12:44,160 --> 00:12:47,400 Mafitone I think is a author or a coach. 222 00:12:47,400 --> 00:12:49,000 I'm I'm actually not quite sure on that. 223 00:12:49,200 --> 00:12:53,560 But I believe he's a person who popularized this method, maybe 224 00:12:53,560 --> 00:12:56,640 wrote a book about it where essentially the training 225 00:12:56,640 --> 00:13:02,520 philosophy is that you solely do long, slow distance and really 226 00:13:02,520 --> 00:13:06,560 that's about it. And we're talking like very 227 00:13:06,560 --> 00:13:09,920 slow, very low heart rate running and and you know, over a 228 00:13:09,920 --> 00:13:13,400 long, long period of time that will improve your fitness. 229 00:13:14,680 --> 00:13:16,880 And it's gained a little bit of popularity. 230 00:13:17,200 --> 00:13:19,840 I've seen it online. I mean, I don't know anyone and 231 00:13:19,840 --> 00:13:22,080 actually, yeah, I do know a few people in person who are who are 232 00:13:22,520 --> 00:13:26,560 kind of trying to do this. I think that this is long, slow 233 00:13:26,560 --> 00:13:28,960 distance is a key element of training. 234 00:13:28,960 --> 00:13:32,040 It's not something that you only want to do because if you're 235 00:13:32,040 --> 00:13:34,640 only running along slow distance from missing out on a lot of 236 00:13:34,760 --> 00:13:37,560 other important elements of run training that we're gonna get to 237 00:13:37,560 --> 00:13:43,120 later. But there's a lot of good 238 00:13:43,120 --> 00:13:47,440 benefits to this, like you don't want to be doing hard workouts 239 00:13:47,440 --> 00:13:50,120 year round. You should begin every training 240 00:13:50,120 --> 00:13:56,320 cycle that you start with a period of of slow distance runs. 241 00:13:56,520 --> 00:14:04,880 So the base building phase of running a few weeks to a month 242 00:14:04,880 --> 00:14:07,640 or more. And in that phase you primarily 243 00:14:07,640 --> 00:14:11,920 just wanted to do slow distance runs, maybe do some strides, 244 00:14:12,680 --> 00:14:15,960 maybe some very simple workouts like once a week. 245 00:14:16,320 --> 00:14:18,960 But primarily you're just doing this long slow distance. 246 00:14:20,160 --> 00:14:23,920 I sometimes encounter runners who I coach who maybe they go to 247 00:14:23,920 --> 00:14:25,200 group runs or something like that. 248 00:14:25,200 --> 00:14:28,000 And if their group runs do workouts, maybe they want to do 249 00:14:28,000 --> 00:14:30,560 like workout every single week, year round because they run with 250 00:14:30,560 --> 00:14:33,840 that group. And and I just the other day, 251 00:14:33,840 --> 00:14:39,760 actually, I I tried to discourage my athlete from doing 252 00:14:39,760 --> 00:14:42,400 those workouts for a little period of time because I was 253 00:14:42,400 --> 00:14:44,560 like, hey, this is not the time to be doing fast workouts. 254 00:14:44,560 --> 00:14:46,280 You know, you're just starting fresh again. 255 00:14:46,440 --> 00:14:49,040 You just came off of a rest break off at the Boston 256 00:14:49,040 --> 00:14:51,040 Marathon. Let's just run easy for a few 257 00:14:51,040 --> 00:14:53,160 weeks. So maybe go to that group and 258 00:14:53,160 --> 00:14:56,160 just run easy instead of hard or or don't go to that group for a 259 00:14:56,160 --> 00:14:58,000 while. Nothing gets group runs. 260 00:14:58,000 --> 00:15:01,640 But right now is a good time for long, slow distance, and we'll 261 00:15:01,640 --> 00:15:05,720 do speed later on. Yeah, no, that I agree that 262 00:15:05,720 --> 00:15:10,200 makes a lot of sense. Definitely having a balance that 263 00:15:10,200 --> 00:15:12,720 we always talk about, right, that you have in your base 264 00:15:12,720 --> 00:15:15,080 building phase. I mean, unless maybe it's your 265 00:15:15,080 --> 00:15:17,600 first marathon, if it's your first marathon, maybe you just 266 00:15:17,600 --> 00:15:20,400 want to complete it and and work on that. 267 00:15:20,720 --> 00:15:24,800 Or if you are doing something completely else right, you're 268 00:15:24,800 --> 00:15:28,520 trying to lower your heart rate, you're doing the whole heart 269 00:15:28,520 --> 00:15:31,400 rate training where you're supposed to run really slow for 270 00:15:31,400 --> 00:15:36,520 a really long time. But I agree that you know that 271 00:15:36,520 --> 00:15:40,280 traditional long slow distance LSD, I I like the terminology. 272 00:15:40,560 --> 00:15:44,280 The LSD running should just be part of it, but not solely take 273 00:15:44,280 --> 00:15:48,680 over, but kind of along with that. 274 00:15:48,680 --> 00:15:52,320 And again, all of these running philosophies as you mentioned 275 00:15:52,320 --> 00:15:56,560 are not exclusively what they are, but more like you're 276 00:15:56,560 --> 00:16:00,760 leaning more towards using one of that but not, you know, the 277 00:16:00,760 --> 00:16:02,640 whole thing. Let's talk about the Hanson 278 00:16:02,640 --> 00:16:06,600 method, right, because that is a method that includes high 279 00:16:06,600 --> 00:16:11,960 mileage, I'm assuming a lot of it is also slow, but also a 280 00:16:11,960 --> 00:16:14,040 little bit more moderate intensity workouts. 281 00:16:14,040 --> 00:16:17,080 Can you maybe talk about that methods, give us your thoughts 282 00:16:17,080 --> 00:16:18,640 and maybe some of the key elements? 283 00:16:19,240 --> 00:16:21,880 I like the Hanson's method a lot and it's actually been a pretty 284 00:16:21,880 --> 00:16:26,120 big influence on my own running and and coaching. 285 00:16:27,400 --> 00:16:33,840 The the Hanson's are a pair of brothers who long time ago. 286 00:16:33,840 --> 00:16:37,080 I maybe like almost 20 years ago I'm not quite sure on that 287 00:16:37,080 --> 00:16:42,360 Started a a running team and started sponsoring elite 288 00:16:42,360 --> 00:16:48,000 athletes and you know, yeah most listeners here are probably 289 00:16:48,000 --> 00:16:51,280 familiar with Des Linden of Boston Marathon fame. 290 00:16:51,400 --> 00:16:54,440 She was a member of the the Hanson Brooks team for a long 291 00:16:54,440 --> 00:16:58,480 time coached by the Hansons. There's been many other American 292 00:16:58,480 --> 00:17:06,119 athletes have as well, but their their method it it prioritizes a 293 00:17:06,119 --> 00:17:10,800 concept known as cumulative fatigue, which is essentially 294 00:17:10,800 --> 00:17:14,640 the idea that you're entering every run and every workout you 295 00:17:14,640 --> 00:17:20,920 do tired from your previous runs and previous workouts, and 296 00:17:20,920 --> 00:17:24,440 that's a very important concept for marathon training, in my 297 00:17:24,440 --> 00:17:32,320 opinion. Nobody really runs 26 miles in 298 00:17:32,320 --> 00:17:35,800 training before a marathon. So no matter what the maximum 299 00:17:35,800 --> 00:17:39,000 length of your long run is, you've probably done less than 300 00:17:39,000 --> 00:17:41,480 that. And then on race day, you need 301 00:17:41,480 --> 00:17:44,760 to somehow summon the energy to run 26 miles, which is the 302 00:17:44,760 --> 00:17:48,040 furthest you've ever run, but then also potentially run it 303 00:17:48,480 --> 00:17:51,120 even faster than you did in training if you're trying to go 304 00:17:51,120 --> 00:17:54,360 for a certain goal time. So the the concept of cumulative 305 00:17:54,360 --> 00:17:57,840 fatigue is that, you know, say when you go out and you do a 16 306 00:17:57,840 --> 00:18:01,520 mile long run or a 20 mile long run, your body's tired at the 307 00:18:01,520 --> 00:18:04,800 start of that. You're not fresh because the the 308 00:18:04,800 --> 00:18:06,800 runs you've been doing all week have made you tired. 309 00:18:07,480 --> 00:18:10,680 So when you run 16 or 20 miles on the weekend to your body, 310 00:18:10,680 --> 00:18:14,200 it's going to feel more like the final sixteen or the final 20 311 00:18:14,200 --> 00:18:18,480 miles of marathon more than beginning 16 or the beginning 312 00:18:18,480 --> 00:18:22,480 20. And this is one of the the ways 313 00:18:22,480 --> 00:18:25,080 that the Hanson's method helps prepare athletes for the 314 00:18:25,080 --> 00:18:29,360 marathon. 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Check them out at runner dot run 369 00:21:16,840 --> 00:21:25,400 that's RUNUR dot run and use code RUNUR under score MRP 2420% 370 00:21:25,400 --> 00:21:29,840 off. Few other things that the Hanson 371 00:21:29,840 --> 00:21:36,360 method does that I like is a lot of marathon pace specific 372 00:21:36,360 --> 00:21:39,920 training. So they have if if you look at 373 00:21:39,920 --> 00:21:42,680 their training plans and and you can see them either in the 374 00:21:42,680 --> 00:21:46,160 Hanson's marathon method book and I think they're available 375 00:21:46,440 --> 00:21:49,400 for download on their website. We they were a few years ago 376 00:21:49,400 --> 00:21:53,880 when I when I first found them they they do a lot of running at 377 00:21:53,880 --> 00:21:57,280 marathon pace and they do a lot of tempo runs slightly faster 378 00:21:57,360 --> 00:22:00,080 than marathon pace. So every single week you're 379 00:22:00,080 --> 00:22:04,720 getting marathon specific training and I I really think 380 00:22:04,720 --> 00:22:06,280 that that that's really important. 381 00:22:07,400 --> 00:22:11,880 So I guess one other thing with the Hanson's method that a lot 382 00:22:11,880 --> 00:22:16,240 of people know is they are well known for having relatively 383 00:22:16,240 --> 00:22:20,200 short long runs. I think on the downloadable 384 00:22:20,200 --> 00:22:23,480 plans on their websites, on their website, they only 385 00:22:23,480 --> 00:22:25,800 actually go up to like a 16 mile long run. 386 00:22:27,440 --> 00:22:30,960 Not totally sure why that is. A lot of people think that the 387 00:22:30,960 --> 00:22:33,800 Hanson method doesn't want you to run longer than 16 miles. 388 00:22:34,880 --> 00:22:36,960 I don't think that's actually true. 389 00:22:37,440 --> 00:22:40,040 Certainly like they're professional runners and more 390 00:22:40,040 --> 00:22:42,600 advanced runners who are running higher mileage or doing longer 391 00:22:42,600 --> 00:22:45,400 than 16 mile long runs. I think what the Hanson method 392 00:22:45,400 --> 00:22:50,960 tries to accomplish is it keeps the length of the long run in 393 00:22:50,960 --> 00:22:55,160 relative proportion to your overall total mileage, and it 394 00:22:55,160 --> 00:23:00,280 keeps the long run kind of in perspective of importance with 395 00:23:00,280 --> 00:23:04,920 the other workouts as well. So rather than doing a week 396 00:23:05,120 --> 00:23:08,360 that's like a bunch of short runs in the middle of the week 397 00:23:08,600 --> 00:23:11,600 and then your long run is massive, with the Hansen's 398 00:23:11,600 --> 00:23:15,960 method, you're more consistently doing solid runs of of good 399 00:23:15,960 --> 00:23:19,360 length. And then the long run is, you 400 00:23:19,360 --> 00:23:20,640 know, the longest round of the week. 401 00:23:20,640 --> 00:23:24,240 But it's not like this massive long run that's way longer, 402 00:23:25,760 --> 00:23:30,560 which which I think is is a helpful concept for for marathon 403 00:23:30,560 --> 00:23:32,840 training. But a lot of a lot of people 404 00:23:32,920 --> 00:23:36,560 take issue with the length of the long run in the Hansen's 405 00:23:36,560 --> 00:23:39,320 marathon method because of that. Yeah, I mean, we've heard a lot 406 00:23:39,320 --> 00:23:43,320 about that method and also about the issue of having these long 407 00:23:43,320 --> 00:23:47,560 runs when, you know, some coaches may say that the reason 408 00:23:47,560 --> 00:23:52,040 that we have a longer long run is because people have only the 409 00:23:52,040 --> 00:23:55,440 weekends because of our jobs to do a lot of the runs. 410 00:23:55,680 --> 00:23:58,480 On the flip side, also, I'm thinking, you notice in my head 411 00:23:58,800 --> 00:24:02,280 that if there's a lot of high intensity marathon pace work 412 00:24:02,280 --> 00:24:05,200 included in this, something's got to give, right? 413 00:24:05,200 --> 00:24:07,840 So maybe it's to help with injury prevention? 414 00:24:07,840 --> 00:24:11,160 Or who do you think really is this method for or best suited 415 00:24:11,160 --> 00:24:16,000 for? Well, to answer your question 416 00:24:16,080 --> 00:24:19,960 on, on the injury prevention thing, yeah, I think that's 417 00:24:19,960 --> 00:24:22,200 partially true. Like I think a lot of people, 418 00:24:22,200 --> 00:24:27,120 for example, who follow Hal Higdon plans, for example, I I 419 00:24:27,120 --> 00:24:28,480 don't think those are on your list. 420 00:24:28,480 --> 00:24:31,920 But a lot of new marathoners follow Hal Higdon's training 421 00:24:31,920 --> 00:24:33,960 plans. And if you just Google marathon 422 00:24:33,960 --> 00:24:35,920 training plans that they're one of the top results. 423 00:24:35,920 --> 00:24:38,320 And I think that's probably why they're free to download and 424 00:24:38,320 --> 00:24:43,960 pretty simple, those plans. I actually think they're pretty 425 00:24:44,520 --> 00:24:46,680 good. They're or they're OK if you 426 00:24:46,680 --> 00:24:48,160 actually follow them to the ladder. 427 00:24:48,440 --> 00:24:50,640 But you know, a lot of first time marathoners who just find a 428 00:24:50,640 --> 00:24:52,320 plan online probably aren't going to follow it super 429 00:24:52,320 --> 00:24:54,680 closely. But they will stick to the long 430 00:24:54,680 --> 00:24:56,960 run schedule. Because I think the long run is 431 00:24:57,080 --> 00:25:02,000 the most important run for the marathon, which it is, but the 432 00:25:02,000 --> 00:25:03,560 other parts are super important too. 433 00:25:03,880 --> 00:25:07,560 So what I see with a lot of first time marathoners is, you 434 00:25:07,560 --> 00:25:09,760 know, they'll do hardly anything all week. 435 00:25:09,920 --> 00:25:12,120 Like maybe two mile around, three mile around, five mile 436 00:25:12,120 --> 00:25:13,560 around. And then on the weekend they'll 437 00:25:13,560 --> 00:25:16,440 do like an 18 mile run. Or like somebody even want to do 438 00:25:16,440 --> 00:25:19,560 like a 22 mile run before their first marathon and they just 439 00:25:19,560 --> 00:25:22,320 have all their mileage loaded up on the weekend. 440 00:25:22,600 --> 00:25:30,920 And I just think that that approach does open a runner up 441 00:25:30,920 --> 00:25:34,000 to potential injury risk, especially if it's their first 442 00:25:34,240 --> 00:25:37,000 marathon and they've never run those distances before. 443 00:25:37,800 --> 00:25:41,680 So I don't really like that approach and I actually do try 444 00:25:41,680 --> 00:25:45,160 to encourage my athletes to do shorter, long runs. 445 00:25:45,320 --> 00:25:47,680 I got a lot of pushback on that because everyone wants to do a 446 00:25:47,680 --> 00:25:50,200 20 mileage. In my experience, not everyone. 447 00:25:50,200 --> 00:25:52,800 Some people trust me and they're like, OK, I'll just do a 16 or 448 00:25:52,800 --> 00:25:57,200 an 18 before my marathon if it's the first marathon or they're 449 00:25:57,200 --> 00:26:00,040 low mileage runner. But I get a lot of pushback on 450 00:26:00,040 --> 00:26:02,040 that. A lot of people, most people say 451 00:26:02,040 --> 00:26:04,280 like, Oh yeah, I do want to do that 20 or the 22. 452 00:26:04,280 --> 00:26:07,400 It'll help build my confidence. And I think there there is an 453 00:26:07,400 --> 00:26:09,480 element of building the confidence in there too. 454 00:26:11,160 --> 00:26:16,360 But I I think the Hanson's marathon method is a very good 455 00:26:17,240 --> 00:26:19,920 approach from like a physical perspective. 456 00:26:20,600 --> 00:26:24,160 I think with the with the concept of the long runs being 457 00:26:24,160 --> 00:26:28,040 kind of shorter, a lot of people struggle with that mentally. 458 00:26:28,360 --> 00:26:31,720 So I think maybe Hanson's marathon method is good not for 459 00:26:31,720 --> 00:26:34,680 your first marathon, but maybe if you're a more advanced 460 00:26:34,680 --> 00:26:37,920 marathoner like second or third and you're you're not so scared 461 00:26:37,920 --> 00:26:41,040 of the marathon distance anymore and you want to take a bit more 462 00:26:41,040 --> 00:26:46,040 of a overall systematic approach to your training, how about 463 00:26:46,040 --> 00:26:48,080 that? I have to agree with you. 464 00:26:48,080 --> 00:26:49,920 I think you hit the nail on the head with that one. 465 00:26:49,920 --> 00:26:54,720 I know that I've personally PR Ed on 16 mile long runs, but 466 00:26:54,720 --> 00:26:57,960 that was way after, you know, my first marathon. 467 00:26:58,040 --> 00:27:01,160 You know, you'd already have the confidence that I know I'm going 468 00:27:01,160 --> 00:27:05,160 to kill this marathon and I know I'm running super fast and 469 00:27:05,160 --> 00:27:08,800 that's the last 8 miles is just what it is. 470 00:27:08,800 --> 00:27:12,080 Because you're trained so well in in other aspects and your 471 00:27:12,080 --> 00:27:16,520 fitness is really there and the confidence builder is good when 472 00:27:16,520 --> 00:27:18,960 your training is maybe not there so much. 473 00:27:18,960 --> 00:27:23,920 And you kind of wanna mimic, you know, getting fatigued to the 474 00:27:23,920 --> 00:27:26,960 point where I wanna see what my mind is gonna do and all that 475 00:27:26,960 --> 00:27:27,760 stuff. So yeah. 476 00:27:29,880 --> 00:27:31,640 Yeah, I like. I like the Hanson's method a 477 00:27:31,640 --> 00:27:33,680 lot. I do too, yeah. 478 00:27:34,080 --> 00:27:37,920 So kind of the opposite. Well, not the opposite, but a 479 00:27:37,920 --> 00:27:40,800 very different method than the Hansen's method is the Jeff 480 00:27:40,800 --> 00:27:43,680 Galloway. It's a run walk method. 481 00:27:43,960 --> 00:27:46,320 Have you had any experience with that? 482 00:27:46,320 --> 00:27:49,040 Maybe you can tell us a little bit about it and then who this 483 00:27:49,040 --> 00:27:52,440 method is best for. Yeah, I have experience with 484 00:27:52,440 --> 00:27:55,960 this. So Jeff Galloway is has written 485 00:27:55,960 --> 00:28:00,720 a number of books about the run walk method and it's become 486 00:28:00,720 --> 00:28:04,600 pretty popular. Basically the idea is that 487 00:28:04,600 --> 00:28:08,520 rather than running steady for an entire marathon or in your 488 00:28:08,520 --> 00:28:11,960 training runs, you would alternate between periods of 489 00:28:11,960 --> 00:28:16,920 running and periods of walking and you would follow a a set 490 00:28:17,560 --> 00:28:20,400 rhythm. So maybe it's run for a minute, 491 00:28:20,400 --> 00:28:25,520 walk for a minute or run for 5 minutes, walk for two minutes. 492 00:28:26,120 --> 00:28:30,920 He he actually has a chart where he recommends different run walk 493 00:28:31,000 --> 00:28:36,680 ratios based on I believe you're like you're expected overall 494 00:28:36,680 --> 00:28:41,560 pace, you're trying to average. There might be 1 relative to age 495 00:28:41,560 --> 00:28:42,280 as well. I'm not. 496 00:28:42,520 --> 00:28:43,520 I'd have to double check on that. 497 00:28:43,520 --> 00:28:46,280 But he has some charts that you can reference to try to figure 498 00:28:46,280 --> 00:28:47,400 out like what would be best to you. 499 00:28:47,400 --> 00:28:54,880 But what I often encourage my runners to do is to I have a few 500 00:28:54,880 --> 00:28:58,080 runners who do this, and I think that there's 22 applications 501 00:28:58,080 --> 00:29:02,400 that this is useful. One, I think it's really helpful 502 00:29:02,400 --> 00:29:06,200 with actually like brand new runners, people who have 503 00:29:06,200 --> 00:29:11,320 literally never run before and they want to start running if 504 00:29:11,320 --> 00:29:13,600 they're patient enough to actually take a run, walk 505 00:29:13,600 --> 00:29:16,360 approach. I think it's a great way to ease 506 00:29:16,360 --> 00:29:20,600 into running for the first time. So you know, say someone came to 507 00:29:20,600 --> 00:29:23,760 me and they said, hey, I'm, you know, I'm, I know I'm kind of 508 00:29:23,760 --> 00:29:27,080 out of shape. I haven't run really exercised 509 00:29:27,080 --> 00:29:30,320 in a long time, but I want to, I want to become a runner. 510 00:29:30,320 --> 00:29:32,840 I want to train for my first 5K and let's just see where this 511 00:29:32,840 --> 00:29:35,320 goes. I think they would be a great 512 00:29:35,320 --> 00:29:37,800 candidate to start off with the run walk method. 513 00:29:38,360 --> 00:29:40,880 So rather than on day one, I tell them, hey, just go out and 514 00:29:40,880 --> 00:29:47,200 run a mile and then they do kind of a not so great 12 minute mile 515 00:29:47,200 --> 00:29:50,160 or something. I would say, why don't you run 516 00:29:50,160 --> 00:29:53,880 for a minute, walk for a minute and just see how that goes. 517 00:29:54,320 --> 00:29:57,720 And I bet you'll feel a lot more consistent with your energy than 518 00:29:57,720 --> 00:30:01,080 if you try to, you know, run a mile when you haven't run a mile 519 00:30:01,080 --> 00:30:05,440 in a long time. We sometimes do this with our 520 00:30:05,440 --> 00:30:08,200 high school athletes, so I'm a high school coach as well. 521 00:30:08,200 --> 00:30:11,560 And you know, when we get girls on our team who don't really 522 00:30:11,560 --> 00:30:14,840 have an athletic background, they're not really runners, but 523 00:30:14,840 --> 00:30:17,760 they want to learn how to do it. We we sometimes give them this 524 00:30:17,760 --> 00:30:21,880 approach for the first few weeks until they get confident running 525 00:30:21,880 --> 00:30:25,280 steady for for a couple miles and then generally we switch 526 00:30:25,280 --> 00:30:27,440 over to running steady with them. 527 00:30:28,080 --> 00:30:30,400 But it's a great way for new runners to ease into running. 528 00:30:30,440 --> 00:30:34,600 It's also a great way to come back to running after an injury. 529 00:30:34,960 --> 00:30:38,920 So, you know, if I ever have an athlete who develops, say a 530 00:30:38,920 --> 00:30:42,240 stress fracture, for example, generally their first few weeks 531 00:30:42,240 --> 00:30:45,920 back of running, I'll have them do a run walk method as they 532 00:30:45,920 --> 00:30:48,560 ease back into it. And it's really helpful. 533 00:30:49,680 --> 00:30:53,840 Where this applies to actually running marathons, I think is 534 00:30:54,800 --> 00:30:59,480 I've typically found that for for athletes who are looking to 535 00:30:59,480 --> 00:31:05,480 run, let's say like around the 4:30 and above finish time in a 536 00:31:05,480 --> 00:31:09,120 marathon, the run walk method can be really, really good for 537 00:31:09,120 --> 00:31:11,120 them. So I've coached a number of men 538 00:31:11,120 --> 00:31:14,200 and women who've taken this approach to to running their 539 00:31:14,200 --> 00:31:17,440 marathons and yeah, they find that they can run a lot more 540 00:31:17,440 --> 00:31:22,360 steady when they do it. One of the really nice things 541 00:31:22,360 --> 00:31:26,640 about the run walk method is let me just let me just pull up some 542 00:31:26,640 --> 00:31:28,360 numbers here. So let's say you were trying to 543 00:31:28,360 --> 00:31:31,320 run. I'm an athlete who recently ran 544 00:31:31,320 --> 00:31:34,080 a 440 marathon doing this approach. 545 00:31:34,080 --> 00:31:35,840 So let's see what the average pace on that is. 546 00:31:39,360 --> 00:31:45,640 So a 440 marathon is 10 minutes and 41 seconds average. 547 00:31:47,240 --> 00:31:50,400 Say say that was your goal time, which was for for one of my 548 00:31:50,400 --> 00:31:53,720 athletes last year. She did about that time in 549 00:31:53,720 --> 00:31:58,280 Berlin. That's a 1041 average per mile. 550 00:31:58,840 --> 00:32:04,120 Now, I know that she can run a 1041 per mile, and she knows it 551 00:32:04,120 --> 00:32:06,520 too. But to hold that pace for 26 552 00:32:06,520 --> 00:32:12,080 miles for some athletes, that's gonna be challenging. 553 00:32:13,400 --> 00:32:17,640 Another approach, another way to get to 440 is to alternate. 554 00:32:17,640 --> 00:32:23,040 So like you do, let's just say 2 minutes of running, maybe it's 555 00:32:23,040 --> 00:32:27,400 at like a 9 minute pace and then you do one minute walking and 556 00:32:27,400 --> 00:32:30,800 let's say that walking is fast and it's like a a 14 minute mile 557 00:32:30,800 --> 00:32:33,760 pace or something like that. That math probably doesn't quite 558 00:32:33,760 --> 00:32:37,560 average out, but you get the idea when you when you're doing 559 00:32:37,560 --> 00:32:40,120 the run walk method. What's really great about it is 560 00:32:40,120 --> 00:32:43,560 it allows you to, when you're doing your running, to run with 561 00:32:43,560 --> 00:32:45,560 better form and run more efficiently. 562 00:32:48,320 --> 00:32:53,720 Running at, I would say slower than a 10 minute mile pace is 563 00:32:53,720 --> 00:32:56,160 not really the best running form in the world. 564 00:32:57,240 --> 00:33:00,760 For some athletes, you know that's as fast as they can hold 565 00:33:00,760 --> 00:33:04,800 a steady pace for a marathon, but that doesn't change the fact 566 00:33:04,800 --> 00:33:06,480 that that pace is not super efficient. 567 00:33:06,600 --> 00:33:11,080 Biomechanically, if they're able to run faster for shorter bursts 568 00:33:11,080 --> 00:33:14,480 doing the run walk method, they're able to run with better 569 00:33:14,480 --> 00:33:16,160 running form. They're going to feel better. 570 00:33:16,160 --> 00:33:19,840 They're going to feel more powerful, maybe not going to as 571 00:33:19,840 --> 00:33:22,000 fatigued. They won't. 572 00:33:22,040 --> 00:33:27,800 They will spend less energy moving at when they go that when 573 00:33:27,800 --> 00:33:30,440 they cover certain distance because their speed because 574 00:33:30,440 --> 00:33:33,440 their form is more efficient and then and then quick walking is 575 00:33:33,440 --> 00:33:39,800 is very efficient as well. So for the right athlete, yeah, 576 00:33:39,800 --> 00:33:42,640 combination of alternating between, you know, decent pace 577 00:33:42,640 --> 00:33:47,640 running and then quick efficient running, sorry, alternating 578 00:33:47,640 --> 00:33:54,600 between, you know, quick runs and then efficient fast walking 579 00:33:54,600 --> 00:33:57,680 is actually going to be a more efficient way of covering a 580 00:33:57,680 --> 00:33:59,520 marathon distance or a half marathon distance. 581 00:33:59,520 --> 00:34:03,960 Then just kind of plotting along at sort of a slow, not great 582 00:34:03,960 --> 00:34:06,920 running form, average speed that makes sense. 583 00:34:08,880 --> 00:34:11,880 So if you're if you're looking at doing maybe your first 584 00:34:11,880 --> 00:34:15,159 marathon or you're an experienced marathoner and want 585 00:34:15,360 --> 00:34:19,239 to feel better in your runs and you're kind of targeting this 586 00:34:19,760 --> 00:34:23,760 4:30 to five hour plus range, I think the run walk method can be 587 00:34:23,760 --> 00:34:25,800 really, really unofficial for you. 588 00:34:27,000 --> 00:34:30,120 Yeah, I think you're bringing up a really lot of good key points 589 00:34:30,120 --> 00:34:32,239 to that. I don't know if you know this, 590 00:34:32,239 --> 00:34:34,800 but I recently ran the Rome marathon with my brother. 591 00:34:34,800 --> 00:34:38,280 It was his first marathon. He's 44 years old and he hadn't 592 00:34:38,280 --> 00:34:43,400 run at all until last November, and it was a struggle fest for 593 00:34:43,400 --> 00:34:45,920 him. I was monitoring his heart rate 594 00:34:45,920 --> 00:34:47,920 the entire time. I mean we finished in 6 1/2 595 00:34:47,920 --> 00:34:50,360 hours and his heart rate just wouldn't drop. 596 00:34:50,360 --> 00:34:54,159 And it was almost to where I wanted to start saying let's do 597 00:34:54,159 --> 00:34:57,680 some quick runs, not quick but like let's do some runs and then 598 00:34:57,680 --> 00:35:00,880 recovery walks rather than doing this. 599 00:35:00,880 --> 00:35:05,600 And I had taken a video camera and all of us that were running 600 00:35:05,600 --> 00:35:07,760 with him. I'm looking at our running form 601 00:35:07,760 --> 00:35:12,160 and it just just it looks, you know, it looks like we should be 602 00:35:12,160 --> 00:35:14,240 walking but we're not. So it doesn't look very 603 00:35:14,240 --> 00:35:17,080 efficient at all. So I can just second and with 604 00:35:17,080 --> 00:35:20,800 that that you know and I also know a few runners that 605 00:35:21,000 --> 00:35:26,800 consistently run major marathons and they run around six hour 606 00:35:26,800 --> 00:35:30,280 pace doing the run walk methods and are probably a lot more 607 00:35:30,280 --> 00:35:33,000 efficient than you know whatever we were trying to do there. 608 00:35:33,000 --> 00:35:35,560 So it's a lot of food for thought with that. 609 00:35:36,160 --> 00:35:40,200 Yeah, I think it's a really good approach and and I I encourage 610 00:35:40,840 --> 00:35:42,720 it's in this pace range to consider it. 611 00:35:43,280 --> 00:35:45,680 You can practice it in training see if it works for you. 612 00:35:46,200 --> 00:35:48,920 And you know another thing that's kind of nice about it I 613 00:35:48,920 --> 00:35:52,600 think is it does help break up these longer runs and and the 614 00:35:52,600 --> 00:35:55,960 marathon itself, you know, going out and you know say you're 615 00:35:55,960 --> 00:36:01,680 doing the run, rock, run, walk method, your long runs probably 616 00:36:01,680 --> 00:36:04,360 take a pretty significant portion of your day. 617 00:36:04,360 --> 00:36:08,040 They take a good amount of time. You know, sometimes running for 618 00:36:08,040 --> 00:36:13,360 two hours, 3 hours can be, you know, some days it's fun and and 619 00:36:13,360 --> 00:36:14,640 you feel great. Other days you're kind of like 620 00:36:14,920 --> 00:36:18,560 bored and you just got to get the work in, breaking it up by 621 00:36:18,560 --> 00:36:21,720 having these little brakes, walk, brakes and run, 622 00:36:22,240 --> 00:36:24,280 alternating between the running and and walking. 623 00:36:24,440 --> 00:36:28,440 I think mentally just, you know, it helps pass the time a little 624 00:36:28,440 --> 00:36:29,560 bit more for some of my athletes. 625 00:36:29,560 --> 00:36:30,960 That's the feedback I've gotten anyway. 626 00:36:31,400 --> 00:36:33,360 Yeah, yeah, definitely. So definitely something to 627 00:36:33,360 --> 00:36:36,600 explore for a wide range of people. 628 00:36:37,760 --> 00:36:40,200 From that we move on. And you know, one of the 629 00:36:40,200 --> 00:36:43,640 philosophies we have on the list is kind of like the LSD run. 630 00:36:43,840 --> 00:36:49,640 It's probably part of a training plan or a training cycle is the 631 00:36:49,640 --> 00:36:53,000 polarized training. We preach that all the time, 632 00:36:53,000 --> 00:36:55,200 right? Run, run, your fast mileage fast 633 00:36:55,200 --> 00:36:57,920 and your slow mileage slow. But maybe talk about that a 634 00:36:57,920 --> 00:37:00,400 little bit and the benefits and the drawbacks of that. 635 00:37:01,760 --> 00:37:08,120 Yeah, polarized training is kind of the modern approach that that 636 00:37:08,120 --> 00:37:14,000 all distance running philosophies I know follow. 637 00:37:15,360 --> 00:37:20,520 You know, maybe they they emphasize different types of 638 00:37:20,520 --> 00:37:23,560 workouts or different series of periodization. 639 00:37:23,560 --> 00:37:28,760 But all all methods I know that seem to be effective follow what 640 00:37:28,760 --> 00:37:31,400 we call polarized training, which basically means that 641 00:37:32,320 --> 00:37:35,920 rather than doing the same intensity throughout the week, 642 00:37:36,240 --> 00:37:39,160 you're going to modulate that. So you're going to alternate 643 00:37:39,200 --> 00:37:42,720 essentially between hard days and easy days. 644 00:37:43,400 --> 00:37:48,200 And you know, this could take the form of two hard days per 645 00:37:48,200 --> 00:37:52,640 week, 3 hard days per week, with easy days in between. 646 00:37:52,840 --> 00:37:55,680 For some runners, they just do one hard day with easy days in 647 00:37:55,680 --> 00:37:58,680 between. But the generally the idea is 648 00:37:58,680 --> 00:38:03,520 that you keep the hard days easy, you run a bit less 649 00:38:03,520 --> 00:38:07,280 distance, you run it at a very comfortable pace and then your 650 00:38:07,280 --> 00:38:10,160 hard days should be hard. So usually that means either 651 00:38:10,160 --> 00:38:14,640 longer distance or high intensity or some combination of 652 00:38:14,640 --> 00:38:18,280 those two. Essentially this puts your body 653 00:38:18,280 --> 00:38:24,120 through a stress and recovery cycle. 654 00:38:24,240 --> 00:38:27,640 So you you know you stress your body out. 655 00:38:27,640 --> 00:38:30,960 You kind of beat it up by doing a hard workout on one of your 656 00:38:30,960 --> 00:38:37,240 hard days and then on your easy days through active recovery 657 00:38:37,240 --> 00:38:41,680 through running, you promote the regrowth of your body to grow 658 00:38:41,680 --> 00:38:45,160 stronger from that hard work you did in the previous days. 659 00:38:45,360 --> 00:38:50,360 So really with the with the polarized training approach the 660 00:38:50,360 --> 00:38:56,320 idea is that the hard days are the most important and the 661 00:38:56,600 --> 00:38:59,560 because they they're what stimulates growth in your body. 662 00:39:00,120 --> 00:39:02,360 There's there that's the hard days are kind of what tears you 663 00:39:02,360 --> 00:39:04,440 down and then allows you to rebuild stronger. 664 00:39:04,800 --> 00:39:08,640 And it's the easy days that give your body the time that you need 665 00:39:08,640 --> 00:39:12,640 to actually regrow stronger from those hard days. 666 00:39:13,240 --> 00:39:16,440 And it's so important to take the easy days easy, so that you 667 00:39:16,440 --> 00:39:20,560 then show up to your next hard day feeling recovered and ready 668 00:39:20,560 --> 00:39:23,360 to go hard again, so that then you can stress out your body 669 00:39:23,360 --> 00:39:28,960 once more and repeat the cycle. Yes, going down that rabbit hole 670 00:39:28,960 --> 00:39:30,840 again. But I mean, I guess that's where 671 00:39:30,840 --> 00:39:33,560 a lot of growth happens and I know that you have that a lot in 672 00:39:33,560 --> 00:39:37,200 your training plans once you read certain phases in it. 673 00:39:38,280 --> 00:39:42,000 Yeah, and it's it's important to get the balance right with it. 674 00:39:42,000 --> 00:39:46,040 And that's, you know, one of the things that we as coaches try to 675 00:39:46,040 --> 00:39:49,200 figure out and you know what's the right balance And it's going 676 00:39:49,200 --> 00:39:51,520 to be different for different runners. 677 00:39:51,520 --> 00:39:55,480 I mean people of different ages and you know, body compositions 678 00:39:55,480 --> 00:40:03,320 and paces and. Even sax is gonna determine, you 679 00:40:03,320 --> 00:40:07,320 know, what type of runs people can handle, how much they can 680 00:40:07,320 --> 00:40:10,240 handle. You know, the mental component 681 00:40:10,240 --> 00:40:11,880 ends. It adds to it as well. 682 00:40:11,880 --> 00:40:14,960 Like some people love doing hard workouts, some people hate doing 683 00:40:14,960 --> 00:40:16,520 hard workouts. Some people like long runs. 684 00:40:16,520 --> 00:40:19,360 Some people hate long runs and getting that balance right so 685 00:40:19,360 --> 00:40:26,440 that the athlete is happy it, you know, progresses towards 686 00:40:26,440 --> 00:40:32,000 their goals and doesn't get injured is kind of a fine line 687 00:40:32,000 --> 00:40:34,520 to walk. So that's sort of the challenge 688 00:40:34,560 --> 00:40:36,920 that we have as coaches, trying to figure that out for every 689 00:40:36,920 --> 00:40:39,480 individual athlete. That must be a big and 690 00:40:39,560 --> 00:40:41,800 frustrating challenge to have because, you know, it's like 691 00:40:41,800 --> 00:40:43,800 everyone's goal is different. We all want to get better. 692 00:40:44,080 --> 00:40:46,160 At the same time, we're aging, we're not sleeping, we're not 693 00:40:46,160 --> 00:40:48,160 eating, we're, you know, doing it all wrong. 694 00:40:48,160 --> 00:40:51,560 And then we're expecting the coach to do the magic and give 695 00:40:51,560 --> 00:40:54,840 us whatever works, which, you know, might not always work. 696 00:40:54,840 --> 00:40:57,520 So I don't. I don't envy your your job. 697 00:40:59,360 --> 00:41:03,480 Well, one thing that I often try to remind my athletes is like, 698 00:41:03,640 --> 00:41:10,160 you know, the, the athlete you become is a result of all the 699 00:41:10,160 --> 00:41:13,120 choices you make. And you know, some people will 700 00:41:13,560 --> 00:41:16,320 that will overwhelm them. And they're like, oh, you know, 701 00:41:18,000 --> 00:41:21,640 you know, every, every, every food I eat and every, you know, 702 00:41:21,640 --> 00:41:24,680 how much sleep I get. And you know, if I have, you 703 00:41:24,680 --> 00:41:27,680 know, a drink or something or, you know, some people get 704 00:41:27,680 --> 00:41:29,960 stressed by that, other people will embrace that. 705 00:41:30,000 --> 00:41:33,600 And, you know, during periods of important training, they'll want 706 00:41:33,600 --> 00:41:35,280 to make all their decisions right to benefit. 707 00:41:35,280 --> 00:41:38,880 They're running. You know, it's an important, 708 00:41:38,880 --> 00:41:40,960 it's important to figure out the right balance for you. 709 00:41:40,960 --> 00:41:42,480 And that balance might change at different times. 710 00:41:42,480 --> 00:41:45,640 But what I tell my athletes is like when I write your training, 711 00:41:46,040 --> 00:41:49,000 maybe I'm trying to control like 30 minutes to two hours of your 712 00:41:49,000 --> 00:41:53,120 day to work you hard. But it's up to you for like the 713 00:41:53,120 --> 00:41:57,080 other 22 to 23 hours a day to make sure you make the right 714 00:41:57,080 --> 00:41:59,680 decisions that you're going to rest and recover and benefit 715 00:41:59,680 --> 00:42:04,240 from this training. So yeah, getting that balance 716 00:42:04,240 --> 00:42:06,800 right is important. Yeah. 717 00:42:06,800 --> 00:42:09,560 And then of course communicating, you know, to your 718 00:42:09,560 --> 00:42:14,400 coach or if you're self coach, being honest with yourself, you 719 00:42:14,400 --> 00:42:16,680 know, about how you're feeling with all your training. 720 00:42:16,680 --> 00:42:19,400 Because if you don't communicate back with your coach or, you 721 00:42:19,400 --> 00:42:25,960 know, analyze yourself honestly, the training you're doing might 722 00:42:25,960 --> 00:42:29,720 not be right for you. Because sometimes working hard 723 00:42:29,720 --> 00:42:31,760 can not be the right answer, you know? 724 00:42:31,760 --> 00:42:34,560 So I don't know it it's it's a. It's a fine line to walk. 725 00:42:35,080 --> 00:42:36,080 It is. It is. 726 00:42:36,520 --> 00:42:39,960 And I guess we'll talk about one last one, right. 727 00:42:40,280 --> 00:42:44,320 And that one, that training philosophy, if you want to call 728 00:42:44,320 --> 00:42:46,120 that, is a little bit more complicated. 729 00:42:46,120 --> 00:42:48,520 The Jack Daniels running formula. 730 00:42:48,920 --> 00:42:52,240 We're all familiar with Jack Daniels a drink, but there's 731 00:42:52,240 --> 00:42:55,680 also Jack Daniels, the author and writer and coach. 732 00:42:55,960 --> 00:43:00,440 So maybe talk to us about that and the whole V dot, what that 733 00:43:00,440 --> 00:43:03,000 means. Yeah, I also really like the 734 00:43:03,000 --> 00:43:05,960 Daniels running formula. I would say the the two books 735 00:43:05,960 --> 00:43:09,560 that influenced my coaching the most were probably Daniel's 736 00:43:09,560 --> 00:43:12,000 Running Formula and Hansen's Marathon Method. 737 00:43:14,120 --> 00:43:20,720 Daniel Jack Daniels is a is a running coach who wrote a very 738 00:43:21,120 --> 00:43:23,080 successful book, Daniel's Running Formula. 739 00:43:23,080 --> 00:43:26,880 That takes a pretty scientific approach to run training. 740 00:43:26,880 --> 00:43:33,680 And what I really enjoyed about it is he talks from sort of a. 741 00:43:35,280 --> 00:43:38,120 So I'm a I'm a mathematically minded person, I was an engineer 742 00:43:38,120 --> 00:43:41,880 in college and science and math makes sense to me. 743 00:43:41,880 --> 00:43:45,280 I speak that language. His book made a lot of sense to 744 00:43:45,280 --> 00:43:49,240 me and what I liked about it is he gives formulas like 745 00:43:49,240 --> 00:43:52,720 mathematical formulas for how to design workouts. 746 00:43:53,040 --> 00:43:57,800 So you know he'll say things like in the book or he'll give 747 00:43:57,800 --> 00:44:04,120 formulas in the book like your your threshold work should be up 748 00:44:04,120 --> 00:44:08,840 to 10% of your total weekly running in a single workout and 749 00:44:08,840 --> 00:44:13,480 your your VO2 Max work should be up to 8% in a single workout. 750 00:44:13,480 --> 00:44:17,080 And your the number of repetitions which which is like 751 00:44:17,080 --> 00:44:21,040 fast mile pace work should be up to 5% in a single workout. 752 00:44:21,440 --> 00:44:25,280 And and then there's all these different formulas in the book 753 00:44:25,280 --> 00:44:29,120 like if you're coming back from an injury, you know, how quickly 754 00:44:29,120 --> 00:44:32,360 should you build your mileage. And he gets like, you know this 755 00:44:32,360 --> 00:44:34,360 percentage on this week, this percentage on that week and all 756 00:44:34,360 --> 00:44:37,960 this sort of stuff. So for me as a as a new coach, 757 00:44:37,960 --> 00:44:40,760 reading his book was really helpful to just start to 758 00:44:40,880 --> 00:44:47,120 understand like what do workouts mean and why are they the length 759 00:44:47,120 --> 00:44:48,880 that they are? Why are they the distance that 760 00:44:48,880 --> 00:44:51,200 they are? Why do we run the speeds that we 761 00:44:51,200 --> 00:44:55,040 run? You know he breaks down the the 762 00:44:55,040 --> 00:45:00,320 main different intensities which are sort of mild pace running 763 00:45:00,320 --> 00:45:05,240 economy which calls repetitions, the VO2 Max which is kind of 764 00:45:05,240 --> 00:45:12,200 like 5K pace which is card running that stimulates aerobic 765 00:45:12,200 --> 00:45:17,840 development and then threshold work which stimulates stimulates 766 00:45:17,840 --> 00:45:20,520 your active threshold and improves that so you can improve 767 00:45:20,520 --> 00:45:23,640 your endurance of faster paces and then easy running. 768 00:45:24,320 --> 00:45:26,800 So this is sort of the four paces he talks about easy 769 00:45:26,800 --> 00:45:32,800 running threshold, VO2 Max and repetitions and he just explains 770 00:45:32,800 --> 00:45:35,840 you know physically why those paces are important 771 00:45:36,320 --> 00:45:38,760 mathematically, how to incorporate them into a training 772 00:45:38,760 --> 00:45:45,160 plan and you know how to get the right balances of all that in 773 00:45:45,160 --> 00:45:47,000 there. So that's a great book. 774 00:45:47,000 --> 00:45:51,720 I highly recommend it for anyone who wants to understand just how 775 00:45:51,720 --> 00:45:55,400 a coach might design your your training plan. 776 00:45:57,080 --> 00:45:59,080 That's what I was going to actually talk to you about. 777 00:45:59,080 --> 00:46:02,480 Like when you build people's training plans based on the data 778 00:46:02,480 --> 00:46:06,240 that you see on your run coaching app, do you use the V 779 00:46:06,240 --> 00:46:08,120 dot calculator? Maybe talk a little bit about 780 00:46:08,120 --> 00:46:11,440 what the V dot calculator is for the audience. 781 00:46:11,720 --> 00:46:15,320 Yeah there's another thing in the book that's called the V dot 782 00:46:15,320 --> 00:46:21,760 system which is I believe the origins of it is based upon VO2 783 00:46:21,760 --> 00:46:26,080 Max testing and essentially a chart that was extrapolated out 784 00:46:26,080 --> 00:46:31,600 where let's just say like say you go and run a time trial race 785 00:46:31,840 --> 00:46:36,160 and or or just say say go run a race to the best your your 786 00:46:36,160 --> 00:46:37,760 ability you run as fast as you can. 787 00:46:38,160 --> 00:46:41,720 Let's just say it's a 5K and you got a certain finish time, let's 788 00:46:41,720 --> 00:46:47,440 say 23 minutes. Based on your ability to do that 789 00:46:47,440 --> 00:46:53,680 5K in 23 minutes, that means that you have a certain VO2 Max, 790 00:46:54,200 --> 00:46:58,440 a certain aerobic capacity to turn oxygen into energy and run. 791 00:46:59,520 --> 00:47:03,040 From that information you can kind of extrapolate out like how 792 00:47:03,040 --> 00:47:06,680 fast could you run a 10K, how fast could you run a mile, how 793 00:47:06,680 --> 00:47:11,600 fast could you run a marathon? And in the book there's a chart 794 00:47:11,680 --> 00:47:15,840 where you can figure this out. Online there's a calculator 795 00:47:16,000 --> 00:47:20,800 which is really easy to plug in a finish time from race and then 796 00:47:20,800 --> 00:47:23,960 you get all these equivalent times and and training paces. 797 00:47:24,680 --> 00:47:26,680 It's it's really good. It's really handy. 798 00:47:26,680 --> 00:47:30,480 I use the V dot calculator personally in my own coaching 799 00:47:30,480 --> 00:47:31,840 all the time like every single day. 800 00:47:32,200 --> 00:47:36,720 And I find it to be generally very accurate. 801 00:47:38,720 --> 00:47:41,640 You know in in five years of coaching, I definitely makes I 802 00:47:41,640 --> 00:47:46,160 make modifications. I don't follow it to AT you 803 00:47:46,160 --> 00:47:49,200 know, and I and I I don't just, you know take it as gospel, but 804 00:47:49,960 --> 00:47:53,160 it it's very good. That's a very good tool. 805 00:47:53,560 --> 00:47:58,200 And you know, it's it's cool to see, like I just had a runner 806 00:47:58,200 --> 00:48:02,720 who ran A5 KPR but dinner time and it was like, oh cool, like 807 00:48:02,920 --> 00:48:06,920 this 5K was awesome. This is equivalent to, you know, 808 00:48:06,960 --> 00:48:11,160 what would be 1/2 marathon PR to you would be a marathon PR for 809 00:48:11,160 --> 00:48:13,680 you. Like you are training for those 810 00:48:13,680 --> 00:48:17,200 longer distances. So now I think we can pretty, 811 00:48:19,120 --> 00:48:22,280 you know, confidently say as you work towards the half marathon 812 00:48:22,280 --> 00:48:26,080 you have coming up, like you could probably run APR there 813 00:48:26,080 --> 00:48:28,800 because you know you just did this great race in the 5K. 814 00:48:29,600 --> 00:48:32,400 The projection for what you can do in the half marathon is 815 00:48:32,400 --> 00:48:34,800 actually so much faster than what you've run in the half 816 00:48:34,800 --> 00:48:37,400 marathon before. So like it helps us, it's help 817 00:48:37,400 --> 00:48:41,040 helps you establish training paces. 818 00:48:41,040 --> 00:48:43,680 It helps you guesstimate what your racing paces might be. 819 00:48:43,680 --> 00:48:49,920 It's a really helpful tool. So I I think you know all 820 00:48:49,920 --> 00:48:52,000 runners, if you're not familiar with the V dot calculator, 821 00:48:52,000 --> 00:48:54,600 definitely Google that and get familiar with it. 822 00:48:54,640 --> 00:48:55,880 That's a it's a great tool. Yeah. 823 00:48:56,560 --> 00:49:01,600 And for anyone who wants to understand how coaching works 824 00:49:01,600 --> 00:49:06,840 and how you develop training programs, the Daniels running 825 00:49:06,840 --> 00:49:11,480 Formula is is great for that. And and actually my my running 826 00:49:11,480 --> 00:49:14,800 book kind of is similar to the Daniels Formula. 827 00:49:14,800 --> 00:49:17,880 It's a lot simpler. It's a lot more to the point, 828 00:49:18,320 --> 00:49:21,880 but in my book as well, I kind of try to show how to how I 829 00:49:21,880 --> 00:49:23,600 develop my training programs as well. 830 00:49:24,480 --> 00:49:28,200 So one one thing I will say the the training plans in the 831 00:49:28,200 --> 00:49:32,200 Daniels Running Formula book. They're OK. 832 00:49:32,200 --> 00:49:33,520 I actually don't really love them. 833 00:49:33,960 --> 00:49:36,360 It's sort of weird. Like the Daniels book taught me 834 00:49:36,360 --> 00:49:41,240 so much about how to develop running training plans that then 835 00:49:41,240 --> 00:49:43,440 I went ahead and just created them on my own. 836 00:49:43,800 --> 00:49:47,200 I never really tried to follow any of the plans in his book too 837 00:49:47,200 --> 00:49:50,640 closely, 'cause I don't know, I just didn't really like him that 838 00:49:50,640 --> 00:49:52,120 much. For some reason they didn't seem 839 00:49:52,120 --> 00:49:56,040 to like follow what he talks about in the book that well, I I 840 00:49:56,280 --> 00:49:58,040 don't know. No, that's super interesting. 841 00:49:58,040 --> 00:50:02,360 You know, because I mean obviously you one of the reasons 842 00:50:02,360 --> 00:50:04,600 I like bringing you on is because of how you think in the 843 00:50:04,600 --> 00:50:07,120 engineer brained and you don't just, you know talk. 844 00:50:07,120 --> 00:50:09,840 You also do a lot of research and numbers and I like that you 845 00:50:09,840 --> 00:50:14,160 have in your coaching program a variety of things that you 846 00:50:14,160 --> 00:50:16,840 follow and not just one of them. It's like a combination with 847 00:50:16,840 --> 00:50:18,640 your own twist on it. So that's what we really 848 00:50:18,640 --> 00:50:20,560 appreciate. Thanks, laddie. 849 00:50:21,000 --> 00:50:22,680 Yeah. So no, I want to thank you 850 00:50:22,680 --> 00:50:27,120 actually for coming on and speaking with me about all these 851 00:50:27,120 --> 00:50:29,680 different methods. I appreciate your insight to 852 00:50:29,680 --> 00:50:31,600 that. Yeah, you're welcome. 853 00:50:31,880 --> 00:50:34,720 Happy to. Happy to share what I know and 854 00:50:35,880 --> 00:50:38,440 yeah. Yeah, and if anyone wants to get 855 00:50:38,440 --> 00:50:41,680 in contact with Chris, Chris, maybe you can tell us how they 856 00:50:41,680 --> 00:50:43,920 can find you, where they can find you if they haven't found 857 00:50:43,920 --> 00:50:47,480 you yet. Best way to get in touch is just 858 00:50:47,480 --> 00:50:50,160 go to my website nightandruns.com. 859 00:50:50,160 --> 00:50:54,240 I'm also on Instagram at night and runs And if you'd like to 860 00:50:54,240 --> 00:50:59,840 download a free copy of my my book, I have a a preview edition 861 00:50:59,840 --> 00:51:02,720 on my book just on my website. Excuse me, just go to 862 00:51:02,720 --> 00:51:06,760 nightandruns.com/book and you can download that today. 863 00:51:07,320 --> 00:51:09,120 Absolutely. And stay tuned, Chris is gonna 864 00:51:09,560 --> 00:51:13,680 hopefully soon have some news about mental training that he's 865 00:51:13,680 --> 00:51:17,880 adding to his coaching. Yeah, the next the next project 866 00:51:17,880 --> 00:51:20,720 I want to work on because I'm getting a little bored without 867 00:51:20,720 --> 00:51:24,720 one right now, is I want to develop a a video course on 868 00:51:24,720 --> 00:51:27,280 mental skills for distance runners. 869 00:51:28,160 --> 00:51:32,000 I would say that 50% of the coaching I do is the more 870 00:51:32,000 --> 00:51:35,280 technical side of things, but the other 50% is actually just 871 00:51:35,480 --> 00:51:39,240 trying to convey and instill confidence in my athletes and 872 00:51:39,240 --> 00:51:42,040 help them develop mental skills that they need to perform their 873 00:51:42,040 --> 00:51:46,440 best. SO planning on putting together 874 00:51:46,520 --> 00:51:52,000 a a course on that this this spring into into the summer. 875 00:51:52,000 --> 00:51:58,000 So very various different topics I want to touch on but hope to 876 00:51:58,000 --> 00:52:00,720 have more info on that soon. It's right now, it's just in the 877 00:52:00,720 --> 00:52:03,600 thought stage. All right. 878 00:52:03,600 --> 00:52:05,280 And we'll be the first one in line for that one. 879 00:52:05,880 --> 00:52:08,720 Thank you so much, Chris. You're welcome, Laddie. 880 00:52:09,280 --> 00:52:11,760 Thanks Chris for hopping on with me again today. 881 00:52:11,760 --> 00:52:15,080 I really appreciate it. Like I said before, I think it's 882 00:52:15,080 --> 00:52:17,960 so good to be able to compare these different philosophies and 883 00:52:17,960 --> 00:52:21,000 then people can kind of choose and pick which is best for them. 884 00:52:21,280 --> 00:52:25,480 I think that, you know, mixing things up is sometimes good, 885 00:52:25,480 --> 00:52:28,600 Sometimes just even changing it may work better for someone and 886 00:52:28,600 --> 00:52:31,800 that can just encourage them to, you know, have more excitement 887 00:52:31,800 --> 00:52:33,240 towards running and their training. 888 00:52:33,480 --> 00:52:34,880 And that goes with anything in life. 889 00:52:34,920 --> 00:52:38,920 Variety is the spice of life. And would that stay tuned for 890 00:52:38,920 --> 00:52:42,600 next week's episode? Next week we are gonna have a 891 00:52:42,640 --> 00:52:47,440 celebrity guest on an elite runner and that is CJ Albertson. 892 00:52:47,440 --> 00:52:50,720 CJ Albertson currently holds two world records, one of them for 893 00:52:50,720 --> 00:52:54,080 the 50K distance and another one for an indoor. 894 00:52:54,440 --> 00:52:57,200 He is also a super fast marathoner. 895 00:52:57,200 --> 00:53:03,960 He just recently ran APR of two O 953 at Boston, which we all 896 00:53:03,960 --> 00:53:06,560 know is a very hard course. He almost made the cut for the 897 00:53:06,560 --> 00:53:11,720 Olympic trials when he tried out and yeah, he's super nice and a 898 00:53:11,720 --> 00:53:14,640 well of knowledge and an interesting person, so you 899 00:53:14,640 --> 00:53:16,000 definitely want to tune in for that one. 900 00:53:16,440 --> 00:53:18,800 And Lenny, you're working on your next YouTube video too, 901 00:53:18,800 --> 00:53:21,440 huh? Yes, so I'm currently working on 902 00:53:21,440 --> 00:53:25,200 the must have items for your marathon travel bags, So that's 903 00:53:25,200 --> 00:53:28,480 super fun. From the self-proclaimed expert 904 00:53:28,840 --> 00:53:32,680 travel Packer Letty Lundquist. So you know, I'm not ever 905 00:53:32,680 --> 00:53:36,080 claiming to be an expert in anything, right? 906 00:53:36,120 --> 00:53:38,760 Like, I do these interviews, I bring you guys the experts. 907 00:53:38,760 --> 00:53:42,200 But I think when it comes to traveling, I go to three to four 908 00:53:42,200 --> 00:53:45,200 marathons every year I fly to them. 909 00:53:45,240 --> 00:53:48,400 So I think I've earned the expert credential badge for that 910 00:53:48,400 --> 00:53:50,440 one. Ryan, what do you guys think? 911 00:53:50,800 --> 00:53:53,600 Well, we'll see after they listen or watch your show and 912 00:53:53,600 --> 00:53:55,240 they can comment on the YouTube video. 913 00:53:55,720 --> 00:53:59,800 Especially after, you know, I flew to Tokyo in March and I'd 914 00:53:59,800 --> 00:54:01,760 forgotten to bring my race day nutrition. 915 00:54:03,400 --> 00:54:05,680 Oh yeah, but let's not talk. About that. 916 00:54:07,880 --> 00:54:09,360 All right. So that's it for you guys. 917 00:54:10,080 --> 00:54:12,720 Anything else? Ryan, have a good weekend ready? 918 00:54:17,400 --> 00:54:19,920 Thanks for tuning in. For more information Ant 919 00:54:19,920 --> 00:54:21,880 Marathon running news, please head to 920 00:54:21,880 --> 00:54:27,200 www.marathonrunningpodcast.com and we'll be back next week. 921 00:54:39,720 --> 00:54:42,360 Are you looking for the perfect apparel that mirrors your love 922 00:54:42,360 --> 00:54:45,200 for running? 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